Physio Focus – Zoe Butler

About Zoe

Zoe has been studying and working as a Physiotherapist since 2009. She has worked in a number of private practices in Adelaide in a number of different fields, making the move over to Melbourne to join Balance & Control Pilates & Physiotherapy in 2016.

Zoe practices Physiotherapy in a holistic manner, taking into account the mind, body and gut when working with clients to improve their pain and function. This has been strengthened by the recent addition of Japanese Acupuncture to her skill set. Zoe really enjoys using the combination of Acupuncture with more traditional Physiotherapy techniques (such as dry needling, McKenzie Method, Pilates, manual therapy) and the effect it has on the body and movement.

In particular, Zoe loves working with those who have back pain (acute or chronic). The more complicated, the better! With her holistic approach and emphasis on education and empowerment, she gets results.

About Acupuncture

Japanese Acupuncture is an ancient technique used to treat a number of ailments. It works on regulating the balance of hormones, chemicals, and your nervous systems and immune systems to resolve pathology.

Japanese Acupuncture involves the gentle insertion of tiny needles into specific points on your meridians. This helps to stimulate, diffuse or unblock the flow of energy (Ki), blood and fluids along these meridian pathways.

The acupuncture model is based on the idea that our organs are all attached to a meridian, and the meridians circulate energy (Ki), blood and fluids through the organs. All our organs need to be functioning to be healthy, but sometimes an organ system can become imbalanced, causing disruptions to the flow, and symptoms follow.

Symptoms of system imbalance include but are not limited to:
• Musculoskeletal pain/stiffness (often on affected meridians)
• Hot flushes / persistent cold
• Mood fluctuations – angry, irritable, anxious, agitated, flat
• Gut trouble – bloating, tummy pain, food intolerances, constipation, loose bowels
• Poor sleep – trouble getting to sleep, trouble staying asleep, or waking up feeling tired
• Low energy levels
• Poor appetite

When there is system imbalance it is often tricky to get lasting relief with traditional Physio, as it isn’t treating the root cause of the problem (the organ systems). So the combination of Physiotherapy and Acupuncture can be incredibly effective.

Click here to view Zoe’s availability and to book a session with her in Prahran

The importance of a SHOULDER ‘SHRUG’ and why “down and back” may not be the answer

Anyone who has experienced shoulder injury or pain will be aware of the importance of shoulder posture. Scapula (shoulder blade) positioning has a significant impact in reducing the risk of cervical (neck), thoracic and shoulder pain and in improving upper body posture in general.

The oh-so-common instruction to “stand up straight” may still be ringing in your ears from conscientious parental direction, but what does the instruction actually mean and how to know you’re doing it correctly?

In this short post we will cover how to position your shoulder blades correctly and how to strengthen the surrounding muscles, as the first step to achieving efficient upper body posture.

During your Pilates sessions you no doubt will have been cued to slide your shoulder blades “down and back” along the rib cage. The thing to be mindful of, however, is that forcin* your shoulder blades down (depression) can do more harm than good! Here’s why:

Anatomically, forcing downward rotation reduces the sub-acrominal space that the rotator cuff tendons pass through. This causes traction of the neuro-vascular bundle as these structures pass through the thoracic outlet.
The following picture shows the scapula in a ‘downward rotation’ position. Note the gap between the acromion process and the head of the humerus (upper arm bone) is reduced.

As a more sustainable alternative, follow these two shoulder blade movements for more freedom and ease in your shoulder movements

1. Upward rotation, and
2. Posterior tilt.

Ideally, these two movements happen naturally when you elevate your arm, but if they don’t, it can often lead to shoulder pain.

The picture below shows a larger gap between the acromion and the humeral head allowing more room for the rotator cuff tendons to pass through – more towards the ideal alignment that will reduce the chances of injury.

Upward Rotation instructions:

One of the most effective exercises is the simple shrug.
Starting position: Stand up tall with your arms by your side, thumbs pointing forwards or out to the sides.
Action: Lift the shoulder blade gently up and back on a diagonal. You should feel the muscle at the top of the shoulder, your upper trapezius activate.
• Add a small weight, start with 500g, this can be progressed up to 3 kg.
• Progress to holding the arm at 30 degrees out to the side and your palm facing forwards. This helps to isolate the upper trapezius due to the orientation of the muscle-fibres.
• Your upper trapezius muscle is an endurance muscle, so we want to use endurance reps, 3 x 12-15 reps is sufficient once- twice a day.
HOT TIP: As you perform a shrug, make sure your shoulder blade is moving diagonally back and not coming forwards. You can put your opposite hand fingertips directly onto the muscle, feeling the upper trapezius turn on between the base of the neck and the shoulder.

Posterior Tilt Instructions:
Starting position: In standing with the arm by your side.
Action: Think of an opening of the collar bone or a separation of the collar bone at the front. You should feel the shoulder blades sliding back against the rib cage, without drawing down.

These exercises are perfect for anyone who has rounded shoulders and shoulders that point downward, anyone who has one shoulder that sits lower than the other, or to generally improve shoulder function.

If you would like more information or to book a Physiotherapy consultation with Physiotherapist and Rehab Pilates Instructor at Balance & Control Pilates Studio Sam Ziman, call the Carlton Studio on 9347 9052.

Sam writes a regular blog – check it out for more information and ideas

Happy Shrugging


New 2016 Practitioner – Melissa Salvia

As we continue to grow the BCPS team through 2016, we’d love to introduce our wonderful clients to the most recent addition to the team – a real asset in Western Australian Physio and Rehab Pilates Pracitioner Melissa Salvia. Melissa has recently relocated to Melbourne to undertake a three-year Masters in Acupuncture at RMIT.

Melissa’s availabilities for both Physiotherapy sessions and Rehab Pilates Sessions at the Richmond Studio are:
Monday evenings,
Wednesday evenings,
Thursday mornings and afternoons.

Book a session with Melissa here

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Melissa graduated from Curtin University of Technology early 2009. Over the past 7 years, she has been working privately in the area of musculoskeletal & sports physiotherapy and Pilates exercise rehabilitation. During this time she has taken a special interest in the treatment of chronic & psychosomatic pain disorders, energetic healing, sporting injuries and postural & biomechanical movement disorders. Furthermore, Melissa has a keen interest in sports injury management and rehabilitation, with four years experience working as head sports trainer with the WAAFL and assisting with various teams including NSW Rhythmic Gymnastics, Perth Glory Juniors and Salzburg Ballet Company. Her clinical experience also includes hydrotherapy, occupational & industrial health and home rehabilitation.

Melissa has completed a Diploma in Professional Pilates Instruction with Polestar Pilates Australia to further progress her movement analysis skills and expand her exercise repertoire. She has also undertaken further study in sports physiotherapy management, women’s health Pilates, RTUS, Power Plate, advanced biomechanical and pelvic assessment, dry needling, chronic pain, Reiki and the Franklin Method to name a few.

Melissa is currently moving towards being a more holistic practitioner and is exploring different forms of energetic healing and ways of obtaining whole body health. Personally, Melissa has a passion for all forms of movement & dance, and enjoys participating in Xtend Barre, Burlesque, Martial Arts and Yoga and hopes to encourage her clients to move to the best of their ability whilst having fun.

We are sure you will find sessions with Melissa very effective and enjoyable as you continue towards you health and wellbeing goals in 2016.

Book a session with Melissa here

Mat Pilates

What is Mat Pilates and why should you do it?

Mat Pilates is performed on the ground using a Pilates mat, often alongside other equipment including Therabands, Magic Circles and Pilates balls.

Mat Pilates

A Mat Pilates workout is no doubt challenging, but it provides a fantastic opportunity to tone and condition the deeper muscles of the body. The classes provide a full body workout. An instructor will guide you through conditioning exercises for the entire body in particularly the abdominals, arms, legs and glutes.

Mat Pilates lengthens and tones the body, however it is not only beneficial for the superficial outcome, but for learning how to use the correct muscles to avoid injury. The classes also work on your breathing to best compliment the movement, a great way to set you up for the day ahead or to de-stress at the end of the day.

Mat Pilates

At Balance & Control Pilates Studio as the classes have limited numbers, and are smaller than at many other group fitness centres, we have the opportunity to cater the classes to what our clients want to work on.

There is also a friendly, casual environment in a group class. We welcome people of different walks of life and Pilates experience levels.To see our Mat Pilates timetable, click here to head to our Mat and Allegro page.


Don’t take a break – Bone up on Osteoporosis Day

Today. 20th October is International Osteoporosis Day.  

We love being able to play our part in developing awareness of Osteoporosis, and are privileged to work regularly with the Osteoporosis population in managing the effects of Osteoporosis.  The widely adaptable scope of Pilates allows for modifications of the program to apply gentle exercises to strengthen and align bones and muscles into optimal function.

Below are some quick Osteoporisis FAQ’s to identify if you are at risk of developing osteoporosis.  If you or anyone you know could fit into this category, you may be able to benefit from Pilates at Balance & Control Pilates.  Let us know via the contact page.

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Are you at risk of developing osteoporosis?

What are risk factors for osteoporosis?

  • A history of fractures
  • Loss of height in the last decade
  • Early menopause in women
  • Low testosterone in men
  • Gut absorption problems
  • Thyroid conditions
  • Rheumatoid arthritis
  • Long-term steroid use
  • A very low body mass

Who should be screened by their GP?

  • Any woman over age 65
  • Any man over 70

What can you do about prevention and therapy for bone thinning?

  • Calcium and Vit D supplements
  • Walking at least 30 minutes daily
  • Resistance Exercise at least 3times each week for 30 mins
  • Stop/ Reduce alcohol and smoking
  • Reduce carbonated beverages
  • Reduce salt intake

How does Pilates help?

  • Pilates uses body weight and springs for resistance exercise.
  • Pilates helps you improve your
  • posture, balance and co-ordination, muscle strength, and bone density.
  • Research has established that variety of exercise is important for bone density.


Further information is available at


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Prahran Summer Mat Pilates Challenge!

The Summer Mat Pilates Challenge is coming to

Balance & Control Prahran!



Are you looking for an all round workout?


To get fighting fit for summer?


To have fun while you’re at it with our amazing instructor Lauren?


Enter our Summer Mat Challenge for your chance to get into your best shape yet, and to win some amazing prizes!!

The prizes will go to those who attend the most mat classes during the month of October. We will have a leader board in the studio so you can track your progress.

To signup head to reception and put your name on the signup sheet, or ask Chloe or Lauren for more information.



1st Prize – 20 Pack of Mat Classes

2nd Prize- 10 Pack of Mat Classes

3rd Prize- 5 Free Mat Classes


Featured Team Member- Sally!


Give us a brief summary of your career to date – how did you get involved with Pilates?

Deciding on a career path in my teens was very difficult so I studied Arts/ Science to keep my options open.  From there I fell into Geology because I loved hiking, outdoors and field trips.  But I always had a yearning to pursue sports medicine and Physiotherapy seemed like the best fit.  I managed to study Physiotherapy at three universities in two cities for part of one semester until I eventually settled back to Melbourne to complete my degree at La Trobe University.  I discovered Pilates in my first year out of Uni after trying a few classes with Paul Cini, which led me to pursue Physio clinics that focused on Pilates rehabilitation.


What is your favourite thing about Pilates?

I love that Pilates makes us tune into our bodies – massively increasing our awareness.  This information allows us to move more efficiently, preventing injury and minimising pain.  Pilates continually challenges us to access muscles that we never knew existed, helping improve stability and posture.


If you could go anywhere in the world right now where would it be? Why?

South America. This was on my wish list for our first year of marriage but we fell pregnant with Millie.  She was also a wish come true!


What food could you not live without?

Avocado – spread it, eat it whole, mix it or mash it.  I eat heaps of fruit and muesli too.


What piece of advice would you give to someone about to embark on their Pilates journey?

Be kind on yourself and listen to your body.  Pilates gets easier, but it will always present you with a new challenge.


What do you love about Balance & Control Pilates Studio?

BCPS is unique because it is a family and community all in one, while at the same time providing the best quality service.  BCPS is filled with genuine people who are passionate about Pilates.  Everyone is greeted with a smile and welcomed into the BCPS family with open arms.


Elite Myotherapy for Pilates



Did you know Myotherapy can unleash the full potential of your Pilates workout?

Get the maximum benefit for all your hard work and contact Elite Myotherapy today!


Myotherapy reduces your muscular tightness, eliminates pain and reduces tight spots in your body. This enables you to activate the right muscles, in the right sequence so you can perform your Pilates exercises correctly. In the early stages of undertaking Pilates, this will fast track your progression to becoming stronger and more stable. For more advanced students of Pilates, Myotherapy treatment will continue to increase your flexibility so you can get the most out of your Pilates sessions helping you master the correct technique; and thus accelerate your Pilates to an even higher level. At Elite Myotherapy we believe that joint collaboration with your Instructor and our therapists gets the best results and assists you to reach your Pilates goals faster!woman_neck_massage_shutterstock_65812537 Untitled   Untitled1 
Discover the secret to achieving the best results from Pilates today by contacting Elite Myotherapy to assess your individual needs.


Elite Myotherapy is committed to providing a responsive, unique, personalised and professional muscle management service to everyone; from corporate executives to elite sports professionals. Our dedicated therapists are highly qualified, industry registered and always practice with the utmost of integrity.

Prahran Pilates Studio Relocation

So we have some exciting news for everyone .. Our Prahran Pilates Studio is moving to a bigger and better location! We thought you may have a few questions surrounding the move, so here are the FAQs. If you have any other questions please do not hesitate to ask!


When are you moving?
Our first day in the new location will be Monday 1st September 2014.

What is the new location?
Our new address is 91 High St Prahran. It’s a ground floor studio with large east facing windows. The windows have one-way coverings allowing the sunshine in while maintaining respectful privacy. We are right next to the renowned Brick Lane Café for your well-earned post-Pilates coffee.

Prahran Pilates

Prahran Pilates Studio

Contact details
Phone number: TBC

How far is it from the Grattan street studio?

Our new location is 400 meters from the Grattan St studio.

Is it bigger than the current studio?

Yes, it’s a much larger space with two treatment rooms and a group class area!

Is it close to public transport?

The studio is right opposite Prahran train station. Tram service number 6 to Glen Iris runs long High St and stop number 30 is just out the front.

Is it easy to park?

Ample 1, 2 and 4 hour parking is available in surrounding streets.

Will the schedule stay the same?

The majority of class will remain unchanged. Any changes to your regular time will be communicated to you with a minimum of 3 weeks’ notice.

Will there be additional classes?

Yes, there will be additional Studio and Rehab Pilates scheduled as well as morning and evening group Mat Classes!

Will there be any new services?

Yes! We will be offering hands-on Physiotherapy services to compliment your Pilates, as well as Myotherapy, with Elite Myotherapy.

Who is the manager of the new location?

Chloe is the studio manager at the new location. Chloe welcomes your feedback and is very happy to discuss any issues with you as they arise.

Will there be any new equipment?

Some new equipment will be coming soon…

Can I bring a friend to see the new studio?

Sure! You can bring your friend any time. We are having an Open Day for the new studio Saturday 6th September 9am – 1pm. Come along with your friends/family to our open day for:

  • Free 20 minute ‘taster’ Mat Classes 9am, 10am , 11am, 12pm
  • Free real time ultrsound assessments with Chloe
  • Pressed Juices amazing fresh juices
  • Free 5 minute shoulder treatments from Elite Myotherapy
  • Give aways
Chloe Prahran

Chloe, the new manager at our Prahran Pilates Studio

Featured Team Member- CHLOE


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MEET CHLOE– our fantastic physio!


Give us a brief summary of your career to date – how did you get involved with Pilates?
Previously worked for 4 years as a physio across Melbourne’s eastern hospitals and rehabilitation centre, including time in the Pain Management team at the Victorian Rehabilitation Centre. As a Richmond local I first got involved in pilates as a client at BCPS!

What is your favourite thing about Pilates?
The fact that the sky is the limit- there is always so much more the body can achieve…

If you could go anywhere in the world right now where would it be? Why?
New York- To the home of Joseph Pilates and his craft.

What food could you not live without?
Muesli, fruit and yoghurt- My favourite way to start the day.

What piece of advice would you give to someone about to embark on their Pilates journey?
Patience, Persistence and Practice.

What do you love about Balance & Control Pilates Studio?
Our sense of community; inspirational, enthusiastic colleagues and delightful clients.

Chloe Cadillac3

Meet more of our team at