What is it?:

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Rebalance is a 12-Week Online movement education course for Women Over 40, the aim of the course is to empower women after the age of 40  to improve mobility, reduce pain, enhance functional strength, and understand their bodies through biomechanics and mindful movement.

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Who's it for?:

Women aged 40+ seeking to improve joint health, mobility, posture, and functional strength with a focus on age-related biomechanical changes.​

 

What can I expect?:

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• 12 weeks, self-paced with live weekly Q&A sessions 

• Video lessons (20-30 minutes each) with guided exercises

• Printable resources (movement guides, assessments, progress trackers)

• Private online community for support and interaction

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Week 1:

Introduction to Biomechanics & Movement

• Understanding biomechanics and its relevance to aging

• Assessing your current mobility and movement patterns

• Foundational breathing techniques for core stability

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Week 2:

Posture & Alignment Essentials

• Identifying and correcting common postural imbalances

• Exercises to realign and strengthen the spine

• Daily posture check-ins and desk posture tips

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Week 3:

Joint Health & Mobility Basics

• Understanding joint health and age-related changes

• Gentle mobility drills for hips, knees, and shoulders

• Strategies for reducing stiffness and improving range of motion

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Week 4:

Core Stability & Pelvic Floor Connection

• Anatomy of the core and pelvic floor

• Functional exercises to build core strength and support

• Addressing common pelvic floor issues (incontinence, prolapse)

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Week 5:

Functional Strength for Daily Life

• Principles of functional movement and strength

• Bodyweight exercises targeting major muscle groups

• Modifications for different fitness levels

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Week 6:

Lower Body Mechanics

• Analyzing gait patterns and lower body alignment

• Strengthening exercises for knees, hips, and ankles

• Injury prevention for lower body joints

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Week 7:

Upper Body Mobility & Strength

• Addressing shoulder and neck tension

• Exercises for improving upper body range of motion

• Strengthening key muscles for posture support

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Week 8:

Balance & Coordination

• Understanding the vestibular system and proprioception

• Balance drills to prevent falls and improve coordination

• Progressive balance challenges for all levels

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Week 9:

Movement Patterns & Daily Activities

• Optimizing everyday movements (e.g., lifting, bending)

• Ergonomic tips for home and work environments

• Developing mindful movement habits

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Week 10:

Managing Pain & Discomfort

• Common sources of musculoskeletal pain

• Techniques for pain management and relief

• When to seek professional assessment

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Week 11:

Integrating Movement Into Lifestyle

• Building sustainable movement routines

• Time-efficient exercises for busy schedules

• Tracking progress and celebrating milestones

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Week 12:

Long-Term Mobility & Maintenance

• Creating a personalized movement plan

• Strategies for maintaining mobility over time

• Course review and Q&A wrap-up

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Course Resources:

• Weekly video tutorials and live Q&A replays

• Printable exercise guides and progress trackers

• Access to a private support community

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Outcomes:

• Improved mobility, posture, and joint health

• Greater body awareness and functional strength

• Sustainable movement habits for lifelong wellness

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Bonus:

• Lifetime access to all course materials

• Lifetime access to supportive online community

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Enrolment Information:

• Open to all fitness levels

• Registration includes full access to materials and community

• Early bird pricing and payment plans available

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Instructor:

Led by a qualified Pilates teacher, Sport Therapist and biomechanics specialist with expertise in women’s health and movement education.