Evolution Pilates Studio

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03/14/2026

You can also buddy system this move with 2 people who each have one hand on the ball. Great for trainers to change force through the ball and alter stability challenge for client.


03/11/2026

This is for one of my IRL friends who insists on self-diagnosing injuries and self-physical therapying from things she finds on the internet.

This is also a reminder that the simplest movements may hurt you more than help you if you don’t know the alignment, movement constraints, or sense of what you should be feeling… which is why it’s important to get some outside eyes on you.

And a reminder that more isn’t always better. Not every corrective exercise needs three sets of 30 reps to be effective. Sometimes it’s better not to count reps and just to focus on the sensation of movement. And stopping when it changes, which is usually the rep where the move stops being restorative and start being counterproductive.

(PS… while it may seem like I’m making fun of my IRL friend, I am not. Instead I’m disgusted by the fact that many of my friends are underinsured to the point that they have to rely on their phones for most of their medical advice. And grateful every day that my mother is a chiropractor, because I would be considered underinsured too if I didn’t get that free care.)

03/06/2026

🥾 I like to pull out this series in barre towards the end of boot season. Winter shoes can really restrict movement in the ankle because the ankle stays held in the shape of the boot. Rolling and bouncing on the ball helps to open up the front of the ankle joint to create more plantar flexion. It also builds endurance in the standing leg and promotes some bounciness in the arches of the foot. Super helpful as we’re switching into sneaker season!

When you’re at home, grab a counter and try this stretch for your foot. Play with different ranges of motion by adding extension of upper body or a small bend in front leg. 👢

02/27/2026

❄️Snow Angels 😇

This is one of my old school faves to open up your chest, release tension in your back, and help improve alignment of your upper body and shoulder girdle.

It builds endurance of your postural muscles and improves body awareness to help you organize your posture to center yourself in other situations

If you’ve never done snow angels before or if your back currently hurts, master it laying on the floor first with your knees bent and feet flat on mat or with your legs elevated on a chair or couch if your low back is what hurts.

Make sure you’re using your breath to help relax tense areas as you work.

02/25/2026

You can stand on a long fitness band and practice doing Lean from a standing position.

When you lift your leg and keep pressing it into the band, you will be able to sense how you push out of your foot to tone the posture in your torso as you tilt your hip to lean.

On the reformer, push into your sitz bones the way you push into your foot.

Sensorily speaking, your sitz bones become your feet when we are exercising from a sitting position.

The bottom of your pelvis is rich with sensory nerves, just like your feet and hands which inform your internal gps about your alignment, your relationship to your environment, and how much force you need to make to move and how much tone you need to create to be stable while you move.

02/20/2026

A barre class staple…

💪 Try it with small weights, a medicine ball, or just holding a mini stability ball.

🦵Allowing for the natural weight shift, rotation, and flexion at the hip is a great way to challenge your knees with different forces through the joint.

02/18/2026

I have been wearing boots and ice skates too much and my feet needs some movement! If yours do too, play along!

Toe exercises are on 2.5 speed. Going slower is important bc you want to move at the speed of awareness so you can make sure you’re moving without compensating with your ankles for a lack of control in the forefoot. It can be very insightful to feel the soft tissue in the foot recalibrate to stabilize in different positions.

If you have trouble thinking about how to pick up your toes, try to focus on pushing down on your knuckles before you lift. There are a lot of benefits to the series, but one of them is helping you ground more of your foot into the floor for better balance. A lot of that comes from learning how to put pressure into the ball of the foot and a pinky toe knuckle while the body weighs aligned over your heels.

02/14/2026

Loviest day for our loviest girl! Happy Birthday,

02/13/2026

In this month’s barre routine, there are a few moves we repeat in different segments, changing a variable to create a different emphasis or provide a new/different challenge. Here’s one…

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293 Oakland Rd
South Windsor, CT
06074

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+18606444455

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