Classes @ Sports & Spinal

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Sports & Spinal have a variety of classes available across our 18 clinics. Below are some of the classes we have on offer. Be sure to check what classes your nearest clinic offers as they do vary.

CSM is a Pilate’s style class that embodies low impact flexibility, muscular strength and balance training. We create individualised programs specific to your functional goals and/or musculoskeletal concerns. This can be done either using the Pilates equipment (reformer, trapeze table, exercise ball etc) in a CSM Studio class, or in the form of a Mat Class, utilising bodyweight and minimal equipment. From here, we build and progress your program as appropriate with continued advice and education throughout, so your left feeling a better version of YOU.  

Under the supervision of our Physiotherapists and Exercise Physiologists we aim to improve the following techniques: 

· Enhanced motor control and coordination  

· Breathing and flow   

· Endurance and strength building  

· Postural movements and movement patterns 

· Body awareness and balance  

Who would benefit? 

Our classes are designed to suit a wide range of problems and deficits with nil age restrictions or prior experience necessary. The classes aim to benefit those with the following concerns:  

· Acute and chronic injuries 

· Neurological conditions  

· Post-surgical patients  

· Arthritis  

· Rheumatological issues  

· General conditioning concerns  

· Osteoporosis  

Our Pilates classes can also be used as an adjunct for injury prevention and screening. This means you do not have to be directly injured to be a part of our community.  

By booking in for an assessment, we can develop specific programs appropriate for your presenting issue/concern and tailor your progressions accordingly. For more information, please contact your local sports and spinal centre location to arrange a consultation.  

Incredible personalised health and wellness classes developed by the expertise of the Sports & Spinal Exercise Physiologist team. These classes are all about taking small steps to create big, lasting lifestyle changes for THE NEW YOU! Our Exercise Physiologists & Physiotherapists are trained in wellness coaching to help you lose weight, stay motivated with your rehab classes and self manage your condition with expert guidance. The classes incorporate a range of cardio and strength and conditioning training.  Sports & Spinal’s Group Gym Classes provide an enjoyable and social environment under close supervision. Medical evidence shows that if you keep fit by exercising regularly, you will increase your chances of living a healthier life – feeling well, looking well and maintaining your lifestyle of choice.

What can I expect to achieve from the class?
– Weight loss
– Improved muscle tone
– Reduced risk of developing a chronic disease
– Increased strength
– Better aerobic fitness
– More flexibility
– Fewer joints aches and pains
– Improved balance

Who would benefit from the class?
– Clients wanting ongoing supervised musculoskeletal rehabilitation
– Clients wanting assistance with weight loss
– Clients wanting to treat chronic disease with exercise
– Clients wanting a fun and safe environment to train

Joining our classes:
All patients are required to have an initial assessment with a Physiotherapist or Exercise Physiologist before beginning any of our classes. This is to familiarise patients with any equipment, positions, exercises and identify any injuries/restrictions that we need to be aware of prior to a patient attending a class.


Blooming Bellies to Active Mums are two classes designed for your specific needs during the antenatal and postnatal periods. The changes your body undergoes during the childbearing years require specific, targeted exercises by trained professionals to ensure that you safely remain strong and active.
Classes will have a large focus on core and pelvic floor muscle activation and strength through a range of functional lifts and movements, education and stretching.
These classes are the perfect transition back to pre-pregnancy fitness and sports, or future physical aspirations. Babies are more than welcome at our postnatal sessions.

Benefits of Exercising During Pregnancy and Postnatally:

– Classes specifically tailored to pregnancy and postnatal issues
– Strength, flexibility, conditioning in varied formats
– Small class sizes allowing for plenty of one on one time and specific programming
– Pelvic floor safe exercise
– Post-natal women are welcome to bring babies
– Holistic exercise session to enhance emotional and physical well-being through the release of endorphins
– Ideally, we recommend 2x classes per week for best results

These classes are specifically tailored to the needs of women during their pregnancies and up to one year following birth.
The classes will comprise of:

– Pelvic floor safe strength training
– Hip complex strengthening
– Functional lifting
– Upper back/ postural strengthening
– Pelvic floor education

Joining the classes:

You will need to attend a screening assessment with one of our Women’s Health Physiotherapists or Exercise Physiologists prior to commencing classes to ensure it is safe for you to start and to ensure that you gain the most from the classes by developing individualised programs and setting personal goals.
Antenatally this can be done anytime after 12 weeks. Postnatally, this will be done after your 6-week checkup with your obstetrician.

Sports & Spinal also offer Women’s Health Physiotherapy for pelvic girdle pain, spinal pain, continence, prolapse, bowel function, pelvic and sexual pain.

Hydrotherapy is a specific therapist supervised treatment and exercise program in a heated pool (32°C). Hydrotherapy is often used to improve strength and flexibility before beginning a gym or home-based program. It is suitable for all ages and fitness levels. Being at a constant safe depth it is not necessary to be a competent swimmer in order to benefit. Our therapists run several classes every week at the Cotton Tree, Buderim, Nambour, Kawana, Caloundra and Coolum pools. Our group classes provide a safe, professional and most of all enjoyable environment! Classes have generally no more than 10-12 patients per class, classes are kept small to ensure the physiotherapist can concentrate on each patient’s program.  Individual hydrotherapy sessions are also available by request.

Benefits of Hydrotherapy: 

– Post-surgery (eg. total knee replacement)
– Assisting with injury rehabilitation
– Arthritis
– Exercising sore and painful joints
– General fitness/balance
– Fracture recovery

The heated water encourages stiff muscles and joints to relax, whilst the buoyancy takes the load off the weight-bearing joints allowing them to be exercised painlessly.

Class Memberships:
Sports & Spinal offer a range of classes including Studio Pilates, Mat Pilates, New You, Hydrotherapy and Move4Life. We offer an UNLIMITED membership option which gives our members access to UNLIMITED classes at ANY Sports & Spinal location!

Our members are welcome to attend any of our classes, at any time in any of our 17 locations. Please note, our classes are still subject to availability and you must book a spot before attending.

Initial Assessment:
All patients are required to have an initial assessment with a Physiotherapist or Exercise Physiologist before beginning any of our classes. This is to familiarise patients with any equipment, positions, exercises and identify any injuries/restrictions that we need to be aware of prior to a patient attending a class.

Two Weeks Free:
After an initial assessment, your first 2 weeks are FREE! (unlimited classes)

Membership Options:
The below memberships give access to UNLIMITED classes at ANY Sports & Spinal location!

UNLIMITED 3 Month Membership
UNLIMITED 6 Month Membership
UNLIMITED 12 Month Membership
Please contact your local clinic for pricing options (including direct debit) and more information.

Benefits of Memberships:
– After an initial assessment, the first 2 weeks are FREE! (Unlimited classes)
– Small personal sessions with a maximum of 4 people
– Ideal for injury rehabilitation and prevention, pre and postnatal recovery
– Full 60-minute classes
– All sessions are run by university-qualified instructors (Either physiotherapists or Exercise physiologists)
– Individually tailored rehab programs based on goals and initial assessment
– Ongoing program progressions as you advance
– Direct debit options are available including weekly payments.
– Private health rebates are available

Memberships Terms & Conditions:
Membership Transfer and Assignment of this Agreement:
Putting Your Membership on Hold: If Sports & Spinal agree, you may freeze your Agreement for a minimum of three weeks for travel, medical or hardship reasons. This must be requested in writing two weeks prior to the freeze period. Your Membership will be extended by the freeze period.

Cancelling your Membership:
Membership may be cancelled if a serious illness or a permanent physical incapacity is contracted. This must be requested in writing 2 weeks in advance, with confirmation of the contracted illness or a permanent physical incapacity from a GP or Specialist.

What should I bring?
We recommend bringing a towel and a water bottle. If you are attending a CSM class we highly recommend using a pair of Pilates socks. You can purchase a pair in the clinic if needed.

What should I wear?
We recommend wearing clothing that you would feel most comfortable in to perform the exercise. The same goes for footwear, runners are recommended.

How many people will be in the class group?
To abide by Covid-19 safety recommendations we keep class sizes to 4 to 5 people per class. Cancellations do occur though so some days your class may be full or it could just be you for the day.

Can I do the classes on Zoom?
Yes, you can! We offer Zoom for a range of our classes but be sure to mention this when booking into your classes so that our admin team can book you in correctly.

What do I do if I can’t make it to the class?
It is best to call your nearest clinic and let them know that you are unable to attend. 24 hours notice is preferred but we do understand that life happens. Any notice is muchly appreciated. Read more below on our cancellation policy.

Who will be taking my class?
Our classes are run by our highly experienced Physiotherapists and Exercise Physiologists.

What is the difference between a Physiotherapist and an Exercise Physiologist?
Physio’s are University qualified allied health professionals that assess, diagnose, plan, and manage the care of patients across a broad range of areas and conditions.

Exercise Physiologists are university qualified allied health professionals equipped with the knowledge, skills, and competencies to design, deliver, and evaluate safe and effective exercise interventions for people with acute, subacute or chronic medical conditions, injuries or disabilities.

Can I claim my private health for classes?
Yes, you can! As long as you are covered by your nominated health fund. We always recommend checking in with your private health provider or get a quote with your nearest clinic to see if you are covered and by how much.

Will I be sore after my class?
When participating in any exercise class it is common to experience muscle soreness/pain. This is known as Delayed- Onset-Muscle-Soreness (DOMS). DOMS is not something to be concerned about. It is a natural reaction by our bodies as we adapt to new training/activity.

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