Roll Away Rounded Shoulders.
Strengthen efficiently without straining
your neck!
Mindful Pilates
with Foam Roller
4-week
On-site Course
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
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 online 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
"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
How I can help you...
Carol Cheong
I have been teaching movements for more than 20 years and I highly recommend integrating mindful pilates with mindful breathing & proper relaxation in your practice, as it will enhance your spinal and mental health.
Many times, our chronic back pains are caused by our hectic lifestyles and mental or emotional stresses. If we want to relieve our chronic back pains for good, we need to balance both our body and mind to prevent the pain from returning.
We need movements to stay strong and the mindfulness approach, allows us to turn inwards (feel our breaths).
I help people to improve their postures, reduce chronic pains
and prevent injuries. Experience the mindful pilates with me and build strength mindfully and live pain free.
- Certified Stott Pilates Instructor (Matwork)
- Certified Sivananda Yoga Instructor (ATTC)
- Certified Mental Wellness Coach & Facilitator
Course Details
Every Sunday
10am - 11.30am
30th March, 6th April,
13th April & 20th April 2025
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
for Sunday Course
Course Fee: $160/participant
We are using the 90cm foam roller
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 all levels. However, 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.
We will guide you through each session with clear instructions and modifications to suit your individual needs and abilities. Do contact us and we will advise you accordingly.
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 (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.
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 couse. With regular practice, you can expect to experience enhanced posture, reduced chronic pain, increased body awareness, and overall physical and mental well-being.
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