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Zee • Wellness Content Creator

@doseofzee

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Relationship Wellness
Date Ideas | Mental Wellness | Relationship
co-creator of @tomo.share

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Raise your hand if your back hurts right now just from reading this 🙋‍♀️

I was diagnosed with scoliosis at 10. I didn't think much of it, because I felt fine.

Then 17 hit. And suddenly, my school bag felt like it weighed 20kg. Lower back pain that would linger for hours after I put it down.

I used to think scoliosis = guaranteed back pain for life. My ribs and hips are rotated clockwise and when I lie flat, my left ribs dig into the floor. My body has never felt 'symmetrical.'

But here's the plot twist: my pain wasn't from the curve itself. It was from how I was moving (or not moving) around it.

Do slow, gentle side-bends to stretch tight back muscles and boost spinal mobility, but never force the move. Stop if you feel sharp or shooting pain, and avoid it entirely if you have osteoporosis, herniated discs, or recent back surgery.

This rhythmic movement pumps fluid into spinal discs, reduces stiffness, and calms tense muscles via deep breathing.

Helps to strengthen your core, glutes, and lower back muscles, building spinal stability and teaches your spine to stay neutral under movement, which reduces daily strain.

Helps strengthen your glutes and hamstrings while teaching your pelvis and lower back to move as one unit, easing back tension by shifting load from your spine to your bigger leg muscles

Tag a colleague who needs this 👇
Save this, your future self will thank you

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That "oof" sound when you stand up?
That's not aging
it's underused mobility.

On the Tower, springs do the support work so your joints can open up safely.

No forcing. No straining.

Just smart movement that actually makes daily life easier.
You don't need to be flexible. You just need to show up.

Ready to move better?
DM me to join my next class.
I'll send you the schedule and get you booked in.

#sgpilates #pilatesinstructor #towerpilates #sg #fitness

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eventful wednesdate as usual ♡

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Joseph Pilates was a sickly kid.

Rickets. Asthma. Rheumatic fever.

Spent most of his childhood in bed.
Watching other kids run around.
While his own body failed him.

His name dominated fitness industry today.
The guy behind the method everyone swears by.

Most people see the six-pack, the control, the legacy.
They don't see what started it.

#pyschology #pilates #contrology #fitness

Psychologist Alfred Adler called this "organ inferiority".

Fancy term.
Simple meaning:
When your body is weak, it messes with your head.
Creates that deep feeling of "I'm not enough"

But here's where it gets interesting.

Adler said you have two choices when that happens:

① Let it swallow you whole.

Or ② Overcompensate.
Go so hard at mastering your weakness that you become stronger than everyone else.

Pilates chose ②.

He didn't just stretch.
He dissected anatomy.
Studied gymnastics. Martial arts. Yoga.
Rebuilt himself from scratch.

But the real mind-blow?
The name he gave his method.

Keep reading..
because the name says everything about how he flipped inferiority into superiority.

Contrology.

That's what he called it.

Not stretching.
Not core work.
Not "Pilates" (that came later).

Contrology: the science of control.

Think about it.

To a boy who couldn't control his own lungs, his own bones, his own stamina;
to this boy control wasn't a luxury.

It was survival.

He didn't just want to move well.
He wanted to prove to himself:
"I am no longer at the mercy of this body. I am the one in charge."

Every precise articulation.
Every segment peeled off the mat.
Every breath timed to movement.

His way of taking back the steering wheel.

Did it erase his sickly childhood?

Nope.

But he took that inferiority and turned it into a gift for the rest of us.

Adler said true healing helps others, not just yourself.
Pilates became a WWI nurse. Rehabbed bedridden soldiers with his gear.

He didn't just save himself.
He built a roadmap for everyone else to reclaim their own bodies.

Here's what I've learned from his story:

You don't need a perfect starting point to build something strong.

Your weakness isn't your ending.
It's your origin story.

Share your thoughts with me if th

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It's on you...

Or perhaps..
It's actually me.

#pilatesstudio #pilatescommunity #pilateshorror

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🫪 Low body fat, visible abs, but still a straight waist?

Two reasons.

1. Your ribcage angle (ISA)
Lie down, feel your lower ribs. Inhale.
If they flare outward, your angle is likely over 90°.
That pushes your waistline open = no curve possible.

2. Your proportions
Even with a small waist,
if your shoulders and hips are narrow,
the visual contrast disappears.
The waist only looks small next to width above and below.

--------
The fix?

1. Breathe to close the angle
Lie down, inhale sideways (not up),
exhale slowly while pulling lower ribs inward + downward. Feel your deep core cinch.

2. Build the ratio
Add width to your lats / upper back and glutes.
The waist gets smaller in comparison.

--------
🔬THE SCIENCE BEHIND
ISA normal is 70°–90°.
Over 90° = no inward curve. But you can narrow it with breathing and posture.

Stop doing endless side crunches.
Check your angle. Breathe. Build around it.

#Pilates #anatomy #slimwaistline #pilatescommunity

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3 things I look for when choosing a studio
(not about instructors – just the studio itself) 🏢

1️⃣ The quality of air.
Whether it's air-conditioned, heated, or open, good airflow is non-negotiable.

Moisture of the studio needs to be adequate, not too dry that you want to start coughing, or too moist that it starts to get stuffy and stale.

2️⃣ Distance between each reformer

Honestly, I feel the minimum distance between reformers is best kept at 1.5m.

Tight spacing restricts key movements, such as feet in straps, circles, and arm abduction series.

Space = freedom to move properly.

3️⃣ Responsive front desk / admin staff

The most underrated but essential part of a functioning studio.

With more and more boutique studios running without an actual front desk, quick, clear responses (in-person or online) means everything.

Especially when you're a first-timer at the studio: things to expect and what not. You're never left hanging, anxious, or wondering what's next.

It changes the whole experience.

#pilatesgirlera #pilatesstudio #studiotips #pilatescommunity

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When I first started Pilates in my early 20s,
I found it too slow and technical.

I couldn't see how it would benefit me long-term.

If it weren't for a friend who wanted to rebuild her exercise routine, I would never have given Pilates a second chance.

Many times along the way,
I wanted to put it on hold,
because I really didn't know where it was going.

Yet, after many attempts to
bring a friend along to work out,
I finally understood how
conscious movement can make such a big difference.

What's your story behind what got you started?

Ps. I didn't realize the sound was missing... You all just read k? Hahaha

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We want results fast. I get it. But Pilates isn't a 30-day ab challenge or fat-freezing at the salon.

It's consistent work. The rewards last. Here's what happens when you show up 2–3 times a week:

✨ First 2 weeks
More awareness. Less tension. You move with control, not momentum.

✨ 3–4 weeks
Posture shifts. Core wakes up. Sitting, walking, lifting, everything starts to feel easier.

✨ 8–12 weeks
Strength. Mobility. Visible changes. Your body handles load with better alignment and fewer compensations.

And how you move through that matters more than forcing a perfect shape.

Pilates progresses through precision, control, and breath while prioritising spinal health and nervous system regulation.

That's why the strength transfers to everything else you do, and the results actually stick.

If you're here for that, we'll get along just fine.
See ya in the studio soon! @richcorepilates

#pilates #pilatescommunity #pilatesstudio #pilatesinstructor #pilatesbeginner

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1. It's a money-burning career. A one-week course can get you started, but it won't sustain you. You will be attending workshops, getting mentorships and going for endless practices. No on warns you how much you'll keep paying just go keep teaching.

2. Passion along won't carry you though. Loving pilates is great, but the hours of teaching and cueing can be exhausting. Showing up for classes despite the cramps you've during periods, moody days, is a work of discipline and commitment that passion cannot make do with.

3. You'll be eat at odd hours. Studio priopritise peak times like lunch and dinner, so regular meal schedules go out of the window. It's not all bad, since you get to beat the crowd.

4. Lesser time with friends and family. You work when others are off, like evenings, weekends, or even holidays. Missing gathering becomes part of the job. You will get used to saying "sorry, I'm working" while others is posting their group dinner photos.

5. Your social battery drains differently. You're "on" do every class. By the time you're done, you really don't want to talk to anyone. Yeap it happens so much to me that my friends have to double text me to get my attention.

#pilatesinstructor #pilatescommunjty #adayinmylife

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Sit at desks all day? you're probably slouching.

Slouching can lead to a forward head, rounded shoulders, and a stiff upper back.

And these series of exercises are simple yet effective to restore spinal resilience, enhance breathe capacity and challenges core stability while in all improves your body coordination.

Chest Expansion
This helps to strengthen your posterior chain, while opening the front body.

Roll Downs + Ups
Other than strengthening deep abdominal muscles, it's helps to decompress the spine while regaining spinal flexibility.

Bow & Arrow Obliques Twist
This motion is actually tricky as you need to keep your hips forward as your upper body twist. Breaking up the stiffness in the mid-back cause by hunching.

See ya in studio!! 🤸🏻‍♀️

Ps. If you see any movements that I could have done better, do share your views with me!

#pilatescommunity #healthyspinehealthylife #pilatesreformer

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I'm might not be the instructor for you, and yes,
that also means you might not be the client I’m looking to teach.

People come into the studio for different reasons:
A. to sweat it out
B. to fix their posture
C. to unwind and relax
D. to spend time with friends

Whatever your reason is, my class will always come back to one thing...

Concscious, Controlled, Condition Movement

To me, it’s important that you understand how your body moves.

I don’t really care how flexible or strong you are
I care about HOW you move that body.

Here's the thing, your body isn’t the same every day.
Some days one side feels tighter.
Some days you feel weaker or off.
Some days you perform better than you expect.

And how you move through that matters more than forcing a perfect shape.

Pilates is about awareness.
Control.
Precision.

If you’re here for that, we’ll get along just fine.
See ya in the studio soon! @richcorepilates

#pilatesg #pilatescommunity #pilatesstudio

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