The very best in Physiotherapy care, using the most up to date Sports Medicine and Physiotherapy research available

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SquareOne Physiotherapists are experts in the diagnosis, treatment and rehabilitation of musculoskeletal problems.

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SquareOne Remedial Massage Therapists are experienced in a wide range of soft tissue therapy techniques.

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Clinical Pilates

Exercise in a safe environment with health professionals who understand you and your body.

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Clinical Pilates

Exercise in a safe environment with health professionals you can trust

·       Develop core stability and control

·       Maximise strength

·       Enhance flexibility

·       Increase mobility

·       Improve balance and co-ordination

·       Reduce your injury risk

·       Rehabilitate from injury or surgery

·       Improve pelvic floor function

At SquareOne Physio we offer 'Clinical Pilates' which means our Pilates classes are designed by Physiotherapists specifically for you and your individual requirements. Whether you are recovering from an injury, trying to prevent one or looking to improve your health, fitness or wellbeing our Pilates trained Physios have the expertise to guide you every step of the way.

Regardless of whether you are recovering from spinal surgery, are looking for a great way to exercise during your pregnancy or trying to build better stability to improve your running, your exercise program is tailored, appropriately progressed and re-assessed to ensure you reach your goals.


Scheduling your classes couldn't be any easier. Simply find your class below and click BOOK and follow the login process. 




The SquareOne Pilates team use a combination of Pilates exercises and equipment, combined with the latest scientific knowledge and research on exercise and rehabilitation to manage pain, restore function, prevent injury and improve your performance. 

Private sessions: 

Individual attention for beginners to ensure you learn and understand the correct principles involved, for those requiring closer supervision for injuries or those wanting to simply to get better results. 

Semi-Private sessions (Max 3 Clients)

With a maximum of 3 clients to ensure you continue to receive individual attention, these sessions are for those with a good Pilates skill level. Equipment used: Reformer, Trapeze, Wunda Chair and small apparatus. Your instructor will modify your programs regularly to provide challenging and interesting sessions that are tailored to maximise your results.

Duo sessions (2 clients)

Grab your favourite friend or partner and make the most of your time together. Our duo sessions provide quality instruction from our Physios at a bespoke time that suits you and your schedule. The smaller group allows you to achieve your health and fitness goals quicker and with closer supervision. 

REFORMER Fitness Classes

Currently injured or ongoing back pain? Then this class is not yet for you

Designed for those without injury wanting to take their Pilates further using our reformers to increase the demands on the body. The key focus is on improving strength, tone, controlled movement and overall conditioning. You will leave each class feeling like you’ve had a full body workout and are confident you are on a journey to a stronger and fitter you.


MAT classes

Our popular mat program instructed by a Physiotherapist in two progressive levels: Mat 1 and Mat 2 with a maximum of 4 per class. Classes are designed to generally improve core stability, abdominal strength, gluteal strength, balance and posture and are altered to accommodate limitations and injuries. Classes are term based in school terms and booked in advance


MUMS AND BUBS - Mat classes

Designed for mums 0-6 months post-natal to get your body back in shape as quick as possible in fun, small classes with a maximum of 4 participants.

Run by a Women's Health Physiotherapist with specialised training in pelvic floor and exercise in post-natal women.

Classes focus on the demands of being a new mum, as well as focusing on your body after pregnancy and birth.

The classes include a variety of exercises to target core and pelvic floor strength, back, arm and leg strength and abdominal separation.

Babies are of course welcome!



Pregnancy Pilates at SquareOne is supervised by Physiotherapists so you can be confident the exercise is safe, evidence-based and specific to your personal needs.

Pregnancy Pilates is an excellent way of ensuring you are targeting the right places throughout the pregnancy and the changing demands placed on your body. We focus on achieving optimal function of your pelvic floor, your postural muscles, your back and pelvis, and prepare your body for the demands of having a baby. 

Whether you were previously a runner, dancer or have never exercises the benefit of joining Pregnancy Pilates class at SquareOne is that your exercise program is tailored to your individual needs. Exercising in small groups under the supervision of a Physiotherapist means your program can be modified as your body changes throughout each trimester so you can keep coming right up until your big day!


Pilates Real-time Ultrasound Assessment:

A thorough 1 hour assessment is undertaken by our Physiotherapists prior to commencing Pilates at SquareOne to identify weaknesses, assess problem areas and talk about your specific requirements and goals. This will include real-time ultrasound to ensure recruitment of abdominals and pelvic floor is understood before you move onto your introductory sessions or classes.

Kick Start packages:Our most popular way to start your Pilates introducing you to the equipment and developing your individual program 

Premium$400 (save $45): Initial assessment and 2 x one hour private equipment sessions 

Standard$300 (save $25): Initial assessment and 1 x one hour private session (or 2 x ½ hour). 

All classes/appointments with a Physiotherapist can apply for rebates with private health funds if you have cover for Physiotherapy. 

View our timetable and book online HERE





Prior to starting


55 mins

Private (60 mins)

Casual: $150

10 pass: $143 per class

20 pass: $135 per class

Your first session will be an Initial Pilates Assessment


And Pregnancy

(Max 3 per class)

55 mins


Casual $58 per class

10 pass $55 per class 

20 pass $52 per class 

Initial Pilates assessment and at least a 1 private session (see Kickstarts)

MAT classes:  

(4 per class)

55 mins

$350 per 10 week term

Initial Pilates Assessment

REFORMER Fitness Classes 

(4 per class)

55 mins

Casual: $48 per class

10 pass: $45 per class 

No formal assessment required however we do recommend an Initial Pilates assessment to assess your suitability 


MUMS AND BUBS - Mat classes

(4 per class)


50 mins

Casual: $40 per class

10 pass: $35 per class

A 30 minute Pregnancy assessment required if you are not a current patient of Mosman Women’s Health


Full price list available here


2018 Class Terms

Term 1: Mon 29/1/18 - Mon 9/4/18

Term 2: Mon 30/4/18 - Mon 9/7/18

Term 3: Mon 29/7/18 - Thurs 27/9/18

Term 4: Mon 15/10/18 - Thurs 20/12/18

Registrations throughout the term are welcome (subject to availability).

Important information

  • Places in classes are secured once full payment has been received.
  • Participants are required to bring a towel and wear comfortable clothing. Shoes are not required.
  • Please wear clean, fresh socks. 

Make-Up Classes

  • Limited to 2 per term only if notice is given of inability to attend can be taken throughout the term when there is 
  • If you know you will be unable to attend a class during the term (holidays, sick, work commitments etc) please call reception as soon as possible so we can offer your spot to others.
  • Make up classes can be taken throughout the term when there is available space. 

Health Fund Rebate

Clinical Pilates classes are claimable through your private health fund. As everybody’s cover is different, please check with your health fund for your entitlement under Physiotherapy, Group Physiotherapy or Pilates.

Participants will be supplied with an itemised receipt at the end of the term. If applicable this receipt can be presented to your health fund for a rebate. This method will ensure the maximum amount can be claimed.



Access our timetable and book online HERE

Call now to register 9968 3424


After some more information? Click here and we can send it straight to your inbox.

    • Low back pain
    • Disc bulges or degeneration
    • Osteoarthritis
    • Postural neck/back/shoulder pain

Clinical Pilates can...

    • Strengthen
    • Tone
    • Stabilise
    • Improve Posture
    • Improve Flexibility
    • Reduce injury risk
    • Reduce pain
    • Rehabilitate









































  • Runners Knee
  • "Running will ruin your knees," a phrase I’m sure we have all heard. Despite what your well-meaning but potentially ill-informed neighbours, co-workers, and relatives may have told you, there's no evidence that regular running damages knees.

  • Menopause, Exercise and Physio
  • Whilst menopause comes with many (not so pleasant) symptoms, the great news is that you can help manage many of them with exercise.
    Exercise has many benefits post menopause including maintaining and improving:
    • Muscle strength
    • Bone density
    • Mobility
    • Joint flexibility
    • Posture
    • Balance
    • Mood and general wellbeing

    There are many different types of exercise so you should choose something that you enjoy, fits in with your lifestyle and helps manage your individual symptoms.
    Types of exercise:
    Aerobic exercise: This type of exercise works your heart and lungs, and is also important to prevent or manage heart disease, high blood pressure, high cholesterol and high blood sugar. This is any exercise that gets you huffing and puffing including activities such as cycling, swimming, tennis and gardening. It is important to avoid high impact activities such as running and jumping to protect your joints and pelvic floor as these are weaker post menopause.

    Flexibility: Stretching and gentle respective movements increase the length of your muscles, resulting in improvement in your range of joint movement. Yoga is a great form of exercise to achieve this.
    Resistance/Strength Training: This exercise uses weights, exercise bands, or body weight to help strengthen your bones and muscles whilst also improving your balance and coordination.

    Functional Training (Clinical Pilates): Training your pelvic floor muscles to contract and relax as needed assists you to regain or prevent incontinence and prevent prolapse symptoms. This functional training is best done with an individualised exercise program that is designed to suit your individual needs. These exercises also enhance any strength training program and assist in flexibility or balance.
    At SquareOne we use Clinical Pilates equipment to rehabilitate the function of pelvic floor muscles and deep abdominals, so that they automatically work during everyday activities. Clinical Pilates combines with a specific home exercise program will assist in achieving optimal function more quickly.

    What can a Women’s Health Physiotherapist do for you menopausal symptoms?
    A Women’s Health Physiotherapist can assess you individually and tailor an exercise program to address any particular issues and goals that you may have.
    At Mosman Women's Health, our physiotherapists have extra training in managing older women and in particular exercise prescription for the different needs of the menopausal woman.


  • Exercise during Pregnancy
  • International guidelines all concur with the view that walking, jogging, cycling and swimming (at moderate intensity), muscle strengthening exercises (including pelvic floor exercises), water based exercise, and pregnancy-specific exercise classes are both safe and beneficial for pregnant women.

    If you have never been physically active – it’s also suggested that now would be a great time to start.  

  • A Sports Physiotherapist turned full-time Mum
  • We interviewed Lauren earlier this year about her experience at the Commonwealth Games in the Gold Coast while juggling the new role of being a first time Mum. 

  • Pilates with a Physio - Why is it better?
  • What benefit do I get?

    Here at SquareOne, our Philosophy is to not only fix your injury but send you away stronger, fitter and more resilient – in other words, less likely to injure yourself again.

    Our Pilates programs help deliver our evidence based exercise programs to those who are in pain, those rehabilitating or those just wanting to move and exercise more.

    When taking our clients through their programs we not only have what exercise you are going to do next front in mind we are thinking of a multitude of different things. Our knowledge of anatomy, pain science, biomechanics, load management, pathology and rehabilitation allows us to consider many different facets in developing your program.