The Pilates Protocols Blog
Evidence-based Pilates insights from clinical instructor Sophie Mercer, PMA Certified.
How to prepare for your first reformer Pilates class
An honest, instructor-written guide to what reformer Pilates beginners should know before stepping into a studio for the first time. By Sophie Mercer, PMA-CPT.
Reformer Pilates at home — without the $3,000 machine
What actually delivers reformer-style results at home: the resistance-band and slider setup that recreates the training stimulus, and what doesn't. By Sophie Mercer, PMA-CPT.
The reformer Pilates cheat sheet: 20 moves you'll meet in your first class
A printable cheat sheet of the 20 reformer Pilates exercises beginners encounter most often — what each one is, what it feels like, and how to practise it on the mat first.
Reformer Pilates for beginners — what to expect (and what nobody tells you)
An honest guide to what reformer Pilates is actually like for beginners — the studio reality, the costs, the learning curve, and the home alternatives. By Sophie Mercer, PMA-CPT.
Frozen shoulder exercises you can safely do at home
Clinical Pilates instructor Sophie Mercer shares safe home exercises for each stage of frozen shoulder — freezing, frozen, and thawing — plus what to avoid.
Can Pilates help sciatica? What the evidence says
Sophie Mercer explains how clinical Pilates can relieve sciatica pain, which exercises work best, which to avoid, and when to see a doctor instead.
Pilates for lower back pain: does it actually work?
Research shows Pilates reduces lower back pain more effectively than general exercise. Sophie Mercer explains how it works and shares 3 exercises to start today.
5 Pilates exercises every desk worker with back pain needs
Sitting 8+ hours a day is destroying your back. Sophie Mercer shares 5 Pilates exercises that take 15 minutes and counteract the damage of desk work.
Pilates after hip replacement: when can you start and what to expect
Had a hip replacement? Sophie Mercer explains the safe timeline for starting Pilates, what each recovery phase looks like, and which exercises to avoid.
Is Pilates safe during pregnancy? A trimester-by-trimester guide
Pilates can be safe and beneficial during pregnancy when done correctly. Sophie Mercer explains what's safe in each trimester, what to avoid, and when to stop.
Pilates vs yoga for back pain: which is better?
Both Pilates and yoga can help back pain, but they work differently. Sophie Mercer compares both and explains when each is the better choice.
Postpartum core recovery: how to rebuild safely with Pilates
Crunches after pregnancy can make things worse. Sophie Mercer explains diastasis-aware Pilates recovery for new mothers — what to do, what to avoid, and when to start.
Why every runner with knee pain should try Pilates
Runner's knee is rarely a knee problem — it's a hip and core problem. Sophie Mercer explains how Pilates fixes the root cause and keeps you running.
How Pilates improves your golf game (and prevents injury)
Pro golfers increasingly use Pilates for rotation power, hip mobility, and injury prevention. Sophie Mercer explains why it works and shares 3 exercises for your swing.