After a class? We have lots on offer!

Click the titles below to find out more about our exceptional Class options Sports & Spinal have on offer across our clinics:

What is Pilates?

With an emphasis on core conditioning, breathing and body awareness, Pilates is a safe and highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints. Performed on a mat or with specialised equipment, Pilates is a fitness regime for life. The perfect complement to cardiovascular exercise, sport, rehab and life, Pilates will leave you looking toned, feeling revitalised and moving with ease. Sports & Spinal’s Pilates classes are currently held at the Coolum, Maroochydore, Buderim, Kawana, Sippy Downs, Nambour North Lakes, Gabba and Chermside clinics. Our classes are run by both Physiotherapists and Exercise Physiologists with Clinical Pilates Experience. Clinical Pilates (also called Studio Pilates) refers to one-on-one Pilates that is often used for injury rehabilitation, used in conjunction with physiotherapy. Sports & Spinal offers both and can cater to your exact needs.

Benefits of Pilates

Toning & Weight Loss

Pilates is perfect for toning and reshaping the body. It works on creating long, lean muscles, toning all of those hard to target areas such as the abdominals, inner thighs, buttocks, back of thighs, sides and backs of the arms. For toning, Pilates is best performed 3 to 5 times a week through a combination of studio sessions, mat classes and home exercises.

Increased Flexibility

Pilates exercises are performed through a wide range of movements and work on lengthening the muscles at the same time as strengthening them. To increase flexibility, stretching exercises need to be performed daily.

Improved Posture

Pilates focuses on strengthening the weakened postural muscles and stretching the tight muscles that pull the body into these poor postures. Studio sessions are the best way to improve posture as our physiotherapists can develop a program to target your specific postural problems. Pilates can also be used for back pain as it relaxes and strengthens the muscles, easing the discomfort.

Injury Rehab & Prevention

Pilates is fantastic for injury rehabilitation and prevention as it works on core stability, posture, flexibility, and correcting muscle imbalances and weaknesses via specific strengthening. It can be used for arthritis, neck pain, back pain and various injuries.

Enhanced Athletic Performance

Pilates is the secret tool that many high level and recreational athletes use to enhance their performance, decrease the risk of injuries and provide much-needed cross training. Each sport has specific strength and flexibility requirements. When you book in for an assessment, your physiotherapist will look at the things you need to work on to improve your performance and then proceed to design a Pilates program for you.

Why you should introduce Pilates into your life

Pilates is beneficial for a wide range of problems, including back and neck pain, arthritis and injury rehabilitation, as well as easing the symptoms of a number of diseases and ailments. The best way to treat and rehabilitate pain and injuries is to book in for an assessment with one of our physiotherapists so they can develop a specific clinical Pilates program for you to help your pain. For more information on Pilates, our classes and our clinical assessments, please contact your local Sports & Spinal Centre location to arrange a consultation to see one of our qualified Pilates Instructors.

Pilates is beneficial for a wide range of problems, including:

  • Back pain
  • Neck pain
  • Shoulder problems
  • Hip and knee pain
  • Arthritis
  • Rehabilitation from injuries
  • Rehabilitation from orthopedic surgery
  • Neurological problems e.g. rehab from stroke or head injury, cerebral palsy, Parkinson’s disease

The best way to treat and rehabilitate pain and injuries is to book in for an assessment with one of our physiotherapists so they can develop a specific program for you to help your pain.

Please contact your local Sports and Spinal location to arrange a consultation to see one of our qualified Pilates Instructors before you join our classes. After this assessment, your first two weeks of classes is FREE!

Pre & Post Natal Exercise Classes

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

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 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

About the classes

Blooming Bellies to Active Mums are two classes designed for your specific needs during the antenatal and postnatal period. The changes your body undergoes during the child bearing 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 post natal sessions.

The best way to keep your baby healthy is to keep yourself healthy! 

Joining the classes

You will need to attend for a screening assessment with one of our women’s health physiotherapists 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.

When & Where?

The classes are held in our Sippy Downs, Kawana & Chermside Sports & Spinal Clinics. Please contact your local clinic for more information. You can view the class timetable here.

Other Services for Pregnancy & Postnatal Care:

  • Podiatry
  • Mat & Studio Pilates
  • Dietetics
  • Pregnancy Massage

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

What is Hydrotherapy?

Hydrotherapy is a specific therapist supervised treatment and exercise program in a heated pool (32°C).

What is Hydrotherapy beneficial for?

  • 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.

Improve strength and flexibility

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 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.

How do I book in?

An initial assessment in our rooms is required before you can start in the pool. This ensures our physiotherapists can thoroughly assess you and tailor a hydrotherapy program to best suit your individual needs.
A doctor’s referral is not required (unless you are claiming through Workcover or Veteran’s Affairs), but we do recommend that you get your doctor’s clearance to begin physical activity especially if you are recovering from an injury. We liaise closely with your medical practitioner to ensure the best results.

Hydrotherapy Class Locations:

Buderim Pool
44 Main St Buderim, however needs to be accessed by Lindsay Road, Buderim 4556
Nambour Pool
Petrie Park Road, Nambour 4560
Kawana Aquatic Centre
Sportsman Parade, Bokarina 4575
Chermside Pool
Stanford Swim School Everton Park- 97  Flockton Street, Everton Park 4053
Coolum Pool
David Low Way, Coolum Beach 4573
Cotton Tree Pool
Cotton Tree Parade, Cotton Tree 4558
Yeronga Pool (Woolloongabba Classes)
55 School Road, Yeronga 4104
North Lakes Aquatic Centre
2 The Corso, North Lakes QLD 4509

The New You Health and Wellness Program

A new incredible personalised health and wellness program developed by the expertise of the Sports & Spinal Exercise Physiologist and Dietitian team.

This program is about taking small steps to create big, lasting lifestyle changes for THE NEW YOU!

Our Exercise Physiologists are trained in wellness coaching to help you lose weight, stay motivated with your rehab program and self manage your condition with expert guidance.

Individually Designed Weight Loss, Rehabilitation and Wellness Program designed for YOU!

Initial NEW YOU Consultation –  Create a plan together to suit your needs.

Your program will be designed around the following options:

  • Ongoing small group exercise classes at convenient locations and times
    Referrals to our onsite Dietitian
  • Wellness Coaching – Goal setting, motivation, overcoming barriers, etc
  • One of one reviews with your Exercise Physiologist to review progress, goals and program

New You: Frequently asked questions

How many times a week should I attend?
  • Attending at least 2 days per week will help you to achieve your goals, and you’ll see benefits earlier.
What does the program entail?
  • A thorough health and physical assessment
  • Wellness coaching tools, nutrition and exercise resources.
  • Ongoing support from our Exercise Physiologists and Dietitian
  • Regular check ins to monitor progress
  • Convenient times before and after work
  • Various payment options with health fund rebates available
  • Fun and social environment
  • Aerobic exercise, strength training, core strengthening and flexibility
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
  • Less joints aches and pains
  • Improved balance
Who would benefit from the program?
  • 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
Where is the program held?
  • Kawana Sports & Spinal
  • Sippy Downs Sports & Spinal
  • Chermside Sports & Spinal
  • Coolum Sports & Spinal
  • Woolloongabba Sports & Spinal
  • Nambour Sports & Spinal
How do I join?

Contact any of the clinics above and they will book a suitable time for you for your one on one assessment with one of our Exercise Physiologists before starting the classes.

Contact your nearest Sports and Spinal clinic and we can help you take the positive steps towards a healthier future!

Get started with Move4Life!

The Sports and Spinal team are highly skilled in developing exercise programs to suit everyone individual needs as we age, particularly in relation to people who have conditions which limit them physically and affect their quality of life e.g. arthritis, stroke, a fracture, osteoporosis or heart disease.

Sports & Spinal ‘Move4Life’ 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.

All patients are thoroughly assessed prior to commencing classes to tailor a program to suit your specific needs. We aim to optimise your physical function and improve or maintain your mobility. Balance, strength, flexibility, and fitness are all important factors in helping to prevent falls which are a common cause of injury.

It is never too late to start an exercise program and you may be surprised at how much you improve!

Joint pain

Exercise can help to reduce joint pain, especially pain caused by osteoarthritis


Exercise can enhance the efficiency of your heart and lungs


Exercise increases the amount of energy your body burns up and, in combination with a healthy diet, can help to control your weight


Exercise can improve your sleep patterns

Bone health and fractures

Exercise is important in the prevention of osteoporosis and can reduce the risk of falling by improving your balance

How do I book in?

An initial assessment in our clinic is required before you can start in the gym classes. This ensures our physiotherapists can thoroughly assess you and tailor a gym program to best suit your individual needs.

A doctors referral is not required (unless you are covered under Veteran’s Affairs), but we do recommend that you get your doctors clearance to begin physical activity especially if you are recovering from an injury. We liaise closely with your medical practitioner to ensure the best results.

Classes are fully covered by Veteran’s Affairs, and health fund rebates also apply!

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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 and injuries/restrictions we need to be aware of prior to attending a class.

Class Schedule