Strengthen your Deep CORE
without straining your neck
4-week Mindful Pilates
on Foam Roller
Pilates exercises on a foam roller can help strengthen the muscles in your back, shoulders, and core, which can improve your posture and reduce the strain on your neck and upper back.
Hunching and Rounded shoulders contribute to the following:
Headaches: Tension headaches are common among individuals with forward head posture.
Degenerative disc disease: Over time, the stress on the cervical spine can contribute to the development of degenerative disc disease.
Pinched nerves: The curvature can also compress nerves, leading to pain, numbness, or tingling in the arms.
Neck friendly Pilates Benefits :
Improve muscle imbalance
Enhance Core Strength
Improve posture and reduce hunching
Alleviate neck and shoulder pains
Release tension in the chest and upper back
Real People, Real Results
"I've been suffering from strong tensions in neck and shoulders for a very long time. Before taking up Pilates lessons with Carol a few years ago I haven'´t been aware of my body and my breathing. Carol helped me in creating body awareness and taught me how, proper breathing helps to release stress and body tensions. She is an excellent and very experienced teacher! Her exercises are well explained step by step and easy to follow and on top, very effective."
Nicole Hoeger
"I suffered from frozen shoulder. I went to chiropractor but couldn't get it healed. I went through intensive TCM treatment by a specialist physician for a period of time but could not raise my arm straight up.
Thereafter, I chanced upon Carol from her Facebook post on Mindful Pilates. I didn't sign up because of my shoulder, it was more to correct my posture. I have since been consistently practising with her. My frozen shoulder had also recovered unknowingly while practising Mindful Pilates with Carol.
Cheng Keong
Carol was very intuitive and knew how to adapt the class as the pregnancy progressed. I always had lower back issues. After delivery, I continued classes during the post partum period. Carol was really good at motivating me to do more in small steps, which helped me to get back in good shape easily. She was very compassionate & understanding of the challenges of a new mother.
Priyanka
Carol is passionate bout delivering her best when she conducts her lessons. She walks her talk. All these years as her student, her coaching and energy levels have been consistent. Carol not only guides, she continues to observe each of us diligently...Her lessons are not just rejuvenating but also therapeutic.
Adaline
How I can help you...
Carol Cheong
Hi, I am Carol. After 25 years of helping people move pain-free, I discovered that awareness is the missing piece most movement programs ignore.
Traditional exercise often forces your body into positions. My approach teaches you to listen to your body first, then move with intention and care. This is what makes the difference between temporary relief and lasting transformation.
"I've seen too many people push through pain, only to make it worse. Mindful movement is about working with your body, not against it."
The foam roller isn't just another piece of equipment - it's your body's best friend for deeper, safer core work. I've discovered that when we use the roller mindfully, it helps you strengthen from a place of balance. This means your core gets stronger without strain, your spine gets the support it craves, and your whole body learns to move as nature intended. It's like having a gentle assistant that helps you find stability from the inside out, making every movement more effective and every day more comfortable.
I am a part-time lecturer teaching pilates matwork and yoga at the university and I create customised pilates matwork and yoga courses to support people with postural issues and chronic pains.
Certified Stott Pilates Instructor (Matwork)
Certified Sivananda Yoga Instructor (ATTC)
Certified Mental Wellness Coach & Facilitator
Breathwork Coach
Course Details
Every Saturday
9.45am - 11.15am
OPEN LEVEL
25th Oct '25 - 15th Nov '25
at Burlington Square #11-11 (5 mins from Rochor MRT & 8 mins from Bugis MRT)
* Foam Rollers, mats & other props provided
Limited to only 9 participants
(3 mat space left)
Course Fee: $160/participant
Every Sunday
9.45am - 11.15am
INTERMEDIATE LEVEL
26th Oct '25 - 16th Nov '25
at Burlington Square #11-11 (5 mins from Rochor MRT & 8 mins from Bugis MRT)
* Foam Rollers, mats & other props provided
Limited to only 9 participants
(1 mat space left)
Course Fee: $160/participant
We are using the 90cm foam roller.
All props and mats are provided for the course
Ompulence integrates mindfulness practice
in movements to care for your spinal and mental health, from inside out.
Guiding you to more balance and freedom in movements.
FAQs
We are happy to answer some of your questions
Mindful Pilates combines the principles of Pilates with a focus on mindfulness and body awareness. This mini online course will teach you how to align your body properly, strengthen your core, and improve flexibility while cultivating a mindful connection with your movements. By practicing mindful Pilates regularly, you can experience enhanced posture and find relief from chronic pains caused by poor alignment and muscle imbalances.
This course is designed to accommodate people who have attended pilates classes before (Beginner level and higher).
If you have not taken any form of pilates classes or attended any fitness or yoga classes before, this course will not be suitable for you. You can sign up for our 8-week foundational course in 2026. Please email enquiries@ompulence.com
We will guide you through each session with clear instructions and modifications to suit your individual needs and abilities. If you have any doubt, please contact us and we will be happy to advise you.
Each lesson in the mindful pilates course is 90 minutes long. The pilates exercises, breathing and relaxation guides are curated to efficiently target posture improvement and pain relief. As for props (Foam roller, resistance band and pilates ball) and mats, we will be providing for this course.
Yes, our mindful pilates course is tailored to address common chronic pain conditions, including back pain, neck pain, and joint discomfort. Through focused exercises, you'll learn how to strengthen the supporting muscles, improve flexibility, and create better body alignment, which can alleviate pain and promote long-term relief.
However, if you have acute pain or health condition, please consult your doctor before signing up. We will also have a short chat with new participant to give you proper and professional advice.
Consistency is key to seeing improvements. We recommend practising the mindful Pilates sessions at least 3 times a week. We can guide you on how to have short home practice, after attending the in-person course.
With regular practice, you can expect to experience enhanced posture, reduced chronic pain, increased body awareness, and overall physical and mental well-being.
Look forward to see you on the mat.
Limited mat space.
We only accept max. 9 participants
per course intake.
Sign up now
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