• Causeway Bay • Central • Sheung Wan •
Hong Kong
Whatsapp Only: +852 6475 4422
Email: smarterbody@gmail.com
Show less
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
Show more
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
Show less
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
Show more
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
Show less
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
Show more
Two key programmes to help clients improve their existing functional needs or address ailments which are more frequent due to age.
03. 50+
Show less
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.
Show more
Unlike other programmes on the market, this programme is DESIGNED for you, not modified to suit you.
04. Pre- and Post-natal
Show less
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.
Show more
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)
Show less
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.
Show more
A comprehensive course of sports-targeted exercises and stretches to help you improve your performance and minimize repetitive strains.
06. Performance-based
Show less
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
Show more
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
Show less
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.
Show more
Using breathwork to stimulate and awaken different parts of the lung and brain.
08. Breathwork
Engineered with your specific needs in mind, our targeted programmes are a journey of intention, understanding and visualisation toward a healthier, more vibrant you.
Our Programmes
I never thought I would learn so much about myself and become so much stronger while pregnant. That is, until I walked into Michelle’s prenatal Pilates class.
Michelle was equal parts gentle and firm, she taught me to listen to my body and my baby’s cues, but also encouraged me to push myself to build the strength that I needed for a successful birth.
We achieved this by spending a lot of time on developing a mind-body connection, effective breathing techniques, and she helped me command my entire core for the first time in my life.
I continued one-on-one training with her for about eight weeks postpartum. Michelle patiently guided me as I got to know and — more importantly — love my new body.
Now, almost two years postpartum, I am stronger and fitter than I was before my pregnancy. So much of it has to do with the time and effort we put in to properly train my core.
I am so grateful to Michelle. She has supported me in ways beyond my physical fitness, and really held my hand while I navigated the difficult waters of being a first-time mommy.
I wholeheartedly recommend her services to anyone looking to get to know their body better, at any stage of life.
Programme:
Pre- and Post-natal
Tiffany
late-20s
We started exercising with Michelle over a decade ago and still look forward to our weekly class.
Michelle always has a lesson plan, but if ever body conditions limit certain movements, she has a great ability to pivot to alternative exercises to get the same results.
We really enjoy the different methodologies she teaches, and we learn a lot.
Having worked consistently with Michelle, our aches and discomforts have noticeably improved — or even disappeared!
As we get older, we know that we are responsible for our own health and working with Michelle has helped us understand how specific movements benefit us individually. Once you are aware of this, you have tools to help yourself.
Michelle’s vast knowledge and deep understanding about her craft, combined with her ability to move through different methodologies makes her classes ever changing and always fun.
After every class, our bodies feel so much more in harmony and with her encouragement, our goals feel much easier to achieve.
The effect is immediate, and you DEFINITELY feel better after her sessions – every time.
Programme:
Full Body Re-alignment
Cherry & Terence
45-60 yo
Rather only working with muscles as in traditional exercising methods, which offer temporary relief to ailments because of misalignment, Michelle is able to guide you to find strength from within – using your own strength to stretch things out.
You’ll feel better after just one session!
Programme:
50+
Katherine
45-60 yo
What is movement therapy?
Unlike conventional exercise classes, movement therapy sessions offer a diverse range of exercise and therapy formats within the same class.
This approach enables us to create a comprehensive experience that goes beyond the limitations of a single methodology, and addresses different needs throughout your body.
Bringing intention to your training, understanding how form affects function, we strive to ensure every part of your body receives the nourishment it requires.
Methodologies we use
Pilates
Developed in the 1920s, Pilates is a form of…
Gyrotonic® Expansion System
Developed in the 1980s, this is a unique…
Craniosacral Therapy (CST)
A gentle, non-invasive treatment, Craniosacral Therapy (CST) was…
Yamuna Body Rolling
Created by Yamuna Zake, a yoga teacher from…
Somatics Work
Various manual therapy techniques to either release restricted…
“Gyrotonic® is like a self-massage for my spine and joints. It gets in between the vertebrae and makes my whole body feel so juicy afterwards”
- Nina, Full Body Re-alignment Programme
• Causeway Bay • Central • Sheung Wan •
Hong Kong
Whatsapp Only: +852 9926 5844
Email: smarterbody@gmail.com
