Sitting in one position for too long can lead to stiffness, discomfort, and low energy—especially for people managing conditions like scoliosis.
Regular movement and gentle stretching help improve circulation, reduce muscle tension, and support better mobility throughout the day.
All Sketches below are hand-drawn.
WARM UPS
Neck Rolls
Tip your ear to your shoulder, then drop your chin to your chest and roll to the other side. Back and forth. 10 reps.
Neck Stretch
Rotate your head to one side, drop your chin to your chest, grab with the same-side arm at the base of your skull, and pull up to stretch. Hold 10-15 seconds.
Repeat 2-3 times.
Backward shoulder rolls. 10 reps.
Ribcage Mobilization
Press ribcage side to side, then front to back, sticking chest out and dropping chest back. Add "bowl roll" if you want, keeping the movement in a smooth circle.
Hip "Bowl Roll"
Knee Rolls: Feet together, hands on knees. Circle knees.
Ankle Rolls
One foot at a time, move from tippy toes to balls of feet back and forth.
STRETCHES
Hold these stretches up to 15 sec, 2-3 times.
Thighs
Pull knee to butt. Point knee to floor.
Hips
Press hips/pelvis forward in a deep lunge.
Alternate raised feet using a stair or step stool, for example.
Hamstrings
With one leg straight, sit tall and lean forward.
Press sit-bones back.
Calf
Keep back heel on ground.
Figure 4 Stretch
Cross ankle over knee. Sit tall and lean forward.
Backward Bend
Feet apart. Stand with hands on buttocks. Abs are tight. Press hips forward.
Repeat 5-10 times, no hold.
And don’t forget to breathe!
Follow along: Lee’s first Pilates session at the beach.
Master Pilates Training
Body Harmonics
Over 125 weekly Mat and Reformer classes, personalized one-on-one training, specialized rehab programs, on-site health clinics, and internationally recognized instructor certification courses.
Founder Margot McKinnon, M.Ed., applies modern exercise science and functional biomechanics to Pilates training, designed to be accessible for every age and skill level, making Pilates practical, injury-free, and relevant to everyday physical wellness.
Locations on Dupont Street and in Forest Hill.
Stotts Pilates® Studio Yorkville
Small group classes, personalized one-on-one sessions, and athletic rehabilitation programs, utilizing custom-engineered apparatus including Reformers, Cadillacs, Stability Chairs, and Vertical Frames.
In 1988, Former principal ballerina Moira Merrithew (née Stott) spearheaded the anatomical programming alongside physical therapists, while entrepreneur Lindsay G. Merrithew engineered the proprietary line of adjustable, commercial-grade machinery. Together, they built the studio from a local Toronto workspace into an international authority on instructor certification and equipment design.
The Studio integrates contemporary exercise science, sports medicine, and spinal rehabilitation, which focuses on restoring the spine’s natural curvature, scapular stabilization, and balanced joint alignment.
Located at Bloor & Yonge.