• Causeway Bay • Central • Sheung Wan •
Hong Kong
Whatsapp Only: +852 6475 4422
Email: smarterbody@gmail.com
Transform yourself through our holistic exercise and rehabilitation programmes
Our unique movement-based therapy system was born from a desire to help people, especially those from their 50s, who struggle with aches and pains due to age.
We combine our deep understanding of the body, expertise in a range of complementary health therapies, and our positive approach to help others.
We will equip you with knowledge and techniques so you can feel more at ease with your body movements and you can get on with living the life you choose.
Our Programmes
Engineered with your specific needs in mind, our targeted programmes are a journey of intention, understanding and visualisation toward a healthier, more vibrant you.
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As we age, we start shrinking towards gravity. This course will help build a stronger, more agile spine through pictorial and skeletal explanations of our spine structure, followed by props to help you understand how to elongate & move your spine properly.
The Spine Health programme includes guided movements to facilitate all seven natural spinal motions while simultaneously strengthening the core area to provide ongoing support.
Addressing corrective movements for:
scoliosis
spondylolisthesis
spondylolysis
stenosis
spinal fusion (natural and surgical)
all disc-related issues
the consequences of steroid injections
Tailored to each condition, the Spine Health programme addresses contraindications and incorporates targeted movements to strengthen the affected area and adjacent spine regions.
Emphasising re-education in movement, the programme includes personalised pain management techniques for use at home.
* Please provide X-rays and any other diagnostic reports prior to class
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Our spine is the main information highway between brain and body. Awakening the spine is vital. Ensuring that it moves correctly is foundational for optimal function.
01. Spine Health
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Critical for everyone, core stability is essential for proper load balance, stress transfer between the upper and lower body, and to save the spine from excessive strain.
The Core Strength programme focuses on building strength in the main areas of the core:
rectus abdominis (the "six-pack")
transverse abdominis (the "muffin top")
multifidus (the deep back muscles)
the pelvic floor
the obliques (muscles along our sides)
Starting with both pictorial and skeletal explanations of different parts of this structure, we train each section separately before bringing the elements together to create a “functional core”.
* Please provide X-rays and any other diagnostic reports prior to class
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Providing you with a 360° stability, comprising of 35 muscle groups deep within the abdomen and back, the core is the central foundation of your stability, balance and protection.
02. Core Strength
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40s-60s
These are the “golden years” to build mindful awareness.
By examining, fine-tuning or replacing faulty movements, stretching & strengthening weaker muscles, and re-introducing full body communication through movement, we can safely increase strength and mobility.
For those who are active, this programme will be tailored to your favourite sport(s) to help increase the longevity of your game.
70s+
There is no upper age limit for this programme — one client is in his nineties and enjoys weekly balance work and Craniosacral Therapy.
Combining elements of active strengthening and passive healing work, this programme focuses on functional positions and keeping the muscles strong.
Working on shoulder opening, bone strengthening, spine strength, hip, knee and ankle mobility, and balance training, this 70s+ programme is supported by Craniosacral Therapy for self-healing.
Our age-appropriate programmes are highly adaptable - we meet you where you are at and take you where you want to go. The goal is to prevent the loss of mobility in joints, re-educate faulty movements, steadily building long-lasting strength and flexibility.
Building bone density is a vital part of this programme; as is facilitating learning how to move the spine properly in all seven natural spinal motions:
flexion
extension
rotation (left and right)
side bend (left and right)
elongation
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Two key programmes to help clients improve their existing functional needs or address ailments which are more frequent due to age.
03. 50+
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Prenatal
The prenatal programme builds overall muscle strength to support your increasing weight, change of spinal curve, constant change in centre of gravity and loosened ligaments; also introduces three aspects that work in synergy to provide the “SmarterBody Girdle of Support”:
the transverse abdominals
pelvic floor
pelvic girdle stability
This method is based on Michelle’s personal experience and is an amalgamation of key theories from Pilates and Gyrotonic® Expansion System that has since helped many pregnant women alleviate pain through their journeys.
The prenatal programme is designed to address the different needs of different trimesters and ultimately to aid with birthing.
Post-natal
The post-natal programme focuses on closing the diastasis recti (the gap in the abdominal muscles), re-aligning the spine and re-activating core control through a series of active mindful exercises.
This is followed by different strength building movements in a supine position before moving into loaded movements no earlier than Week 16 postpartum.
The post-natal programme also works on opening the upper body and building strength in the back postural muscles to support holding and feeding the baby.
Having maintained a regular exercise routine until the 39th week of her own pregnancy, Michelle draws from her personal experience to guide other women through a pain-free pregnancy and efficient post-delivery recovery.
Through SmarterBody's specialised pre- and post-natal programmes, Michelle empowers women with contemporary exercise techniques tailored to the unique challenges of this transitional period.
Our goal is to enable women to approach pregnancy with agency, authenticity and acceptance.
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Unlike other programmes on the market, this programme is DESIGNED for you, not modified to suit you.
04. Pre- and Post-natal
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Head, Neck & Shoulder
In this age of smartphones and laptops, poor posture — with the head forward and rounded shoulders — is a typical alignment issue for many of us.
The Full Body Re-alignment programme strengthens your neck and realigns your head position, educates and strengthens your shoulders for a neutral alignment, centres your trunk, and creates internal space by facilitating diaphragm movement.
If you have concerns like cervical bone spurs or a slipped disc*, we collaborate with professionals to prevent worsening. We will also assess your pillow, a common cause of neck discomfort.
* Please provide X-rays and any other diagnostic reports prior to class
Lower Back Pain
A very common complaint, lower back pain can be anything from a dull ache to a sharp shooting pain, and result from many causes, including poor posture, tight muscles, a weak core, disc injuries and structural imbalance, as well as overworking caused by single-sided sports such as tennis, squash or golf.
We will explore and treat conditions depending on your symptoms. Core work is essential as is controlled back strengthening.
Key to this programme is the Gyrotonic® Expansion System, which stretches and strengthens the entire backline and helps reposition the back muscles into a neutral position.
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Strengthening your neck and back, realigning your head, centring your trunk, fortifying your core and addressing flat footedness are key elements of this programme.
05. Full Body Re-alignment (including lower back pain)
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Pain and Injury Management
For consistent pain management, we conduct a full investigation to help you understand your own anatomy, while suggesting exercises and stretches so that you can work with your personal triggers.
Where appropriate, we engage with medical professionals to manage your condition and provide a suite of independent exercises you can do at home.
Using both Pilates and Gyrotonic® equipment, we will challenge, elongate and strengthen your muscles, working to create a ‘functional core’ that will support and power your movements. Using minimal muscular effort to create maximum strength and range, our Performance-Based programme will challenge your body and increase the longevity of your musculoskeletal system.
* Please provide X-rays, MRIs or any other diagnostic report prior to class
Subheading C
“I’ve gained more than 50 yards on my tee off through Michelle’s programme. She taught me how to move totally differently to create power. It’s a lot of hard work, but it definitely pays off!”
- Client testimonial, 55yo.
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A comprehensive course of sports-targeted exercises and stretches to help you improve your performance and minimize repetitive strains.
06. Performance-based
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Menopause and Post-Menopause
Women lose up to 20% of bone mass during menopause. 1 in 2 post-menopausal women will have osteoporosis, and most will suffer a fracture within their lifetime if the issue is not addressed. (Endocrine Society, 2022)
Although it’s never too late to start, it is critical to address this issue as soon as possible and build a strong ‘bone bank’.
Our Anti-Ageing Exercises programme focuses on a wide range of full body, weight-bearing and resistance loading training in 10-minute intervals to stimulate healthy bone growth.
* Please provide X-rays and any other diagnostic reports prior to class
Subheading C
Bone development is closely linked to our hormones, a process that is naturally affected as we age. As a child, it takes our skeleton just two years to completely renew itself, but as adults, this process can take up to ten years. For those who have a family history of osteoporosis or osteopenia*, this programme is critical.
With a range of exercises to build a ‘bone bank’ and actively fight ageing, our Anti-Ageing Exercises programme includes cardiovascular exercises on the Gyrotonic® equipments, weight-bearing exercises to stimulate bone growth, balance training,as well as exercises to target joint & spine mobility.
Where appropriate, the session ends with a stimulating upside down hanging exercise on the Pilates trapeze table, which decompresses the spine and increases blood flow to the brain (and feels amazing!).
* Please provide DXA/ CAT scan reports prior to class
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Building bone strength and lubricating joints, this full body programme is designed to re-align joints and actively fight ageing related conditions.
07. Anti-Ageing Exercises
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Subheading B
Subheading C
Most of us use just a fraction of our lung capacity. Yet a proper inhale and exhale exchange not only nourishes our systems and organs, but critically, helps transfer waste out of the body.
Through controlled breathing, we will guide you to open more channels, to fully engage your lungs, and create new physical space. We also utilise different ways of breathing to activate different parts of the core, connecting from our feet and to our head.
You will learn a series of fluid movements that flow with the breath, allowing your body and soul to experience the beautiful harmony of movement.
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Using breathwork to stimulate and awaken different parts of the lung and brain.
08. Breathwork
- Albert Einstein
"Nothing happens until something moves."
Proven Results
“When I heard that Sarah* was seeing you as her pre-natal Pilates teacher I was instantly reassured…I know she’ll be in the best hands”
Ines De Beers
Founder & Head Osteopath
* Not her real name
Years of Experience
Michelle has been teaching since 2009, guiding both private clients and group classes. She is trained in Pilates, Craniosacral Therapy, Fascial Therapy, Gyrotonic® and Gyrokinesis Expansion System® etc and has used her extensive movement and anatomy knowledge to create the SmarterBody system of movement-based therapy.
Tailored Programmes
Every programme is designed using an amalgamation of methodologies that Michelle has honed since 2009. Under her careful supervision, clients gain strength, stability and flexibility with increased mobility.
After working with Michelle, I have learned how to move totally differently.
Michelle taught me how to elongate before moving, and how to move from the inside out — nothing gets loaded to a maximum force or range. This allows me to have a much greater range of movement in a way that feels safe for me!
Since learning her techniques, I have been surfing regularly again and have been able to start working with the heavy bags with high and low kicks — something I thought I could never do again. I have also gone back to hiking without any issues!
Working with Michelle has been fun, and even when it’s tough and frustrating, she has the great ability to leave you smiling. So grateful for the support and results I have had from working with her.
I highly recommend her if you need any kind of rehab or structural change.
Programme:
Spine Health & Core Strength
Danny
mid-40s
I find all the exercises super helpful with my walking.
My legs aren’t hurting anymore, and I feel stronger and much more balanced.
After our craniosacral therapy session, my brain feels less tense, and helped me sleep like a baby for days.
Thank you so much.
Programme:
70+ & Anti-Ageing
Mr. Wang
92
I started doing prenatal reformer Pilates with Michelle when I was 20 weeks pregnant with my second baby.
After one session I was extremely at ease and felt a lot more confident in my body and movement. This was 100% down to Michelle’s explicit and clear instruction.
She is fantastic at helping her clients visualise what is meant to be happening on the inside and I was advancing in my practice from day one.
Programme:
Prenatal
Evelyn
35
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Body re-alignment
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Improving spine strength and core control
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Future-proofing fitness for 50-60+ and weekend warriors
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Therapeutic muscle strength and joint mobility for clients aged 70+
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Renewing your body & mind through movement
Maintenance and Prevention
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Treating chronic back pain & disc issues
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Management & recovery from spine related conditions, working closely with your medical doctor and physiotherapist
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Sports-related injury management and muscle usage re-education
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Office-specific issues, such as hunched shoulders and neck forward positioning
Rehabilitation and Treatment
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Unique prenatal training to develop a ‘girdle of support’ for your growing belly, plus pelvic floor activation and control techniques to ease the natural birthing process
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Post-natal rehabilitation, including our core ‘rediscovery’ programme approved by physiotherapists
Pregnancy
Our areas of expertise
Simply put, our clients come to us to feel better in their bodies.
Our mission is to empower and guide you with a unique approach to fitness and well-being that puts your needs first.
Our clients and why they work with us
• Causeway Bay • Central • Sheung Wan •
Hong Kong
Whatsapp Only: +852 9926 5844
Email: smarterbody@gmail.com
