What if one workshop could change how your back feels?

Come experience something you’ve probably never tried—one that just might change how your back feels.

Around Rivercity Pilates, Carey often smiles and says,  “Let’s try something fun.”

It’s usually her way of introducing a movement, a piece of equipment, or an exercise that’s a little different than what you’ve done before.  Sometimes it’s challenging.   Sometimes it’s surprising.

But almost every time, someone stands up and says,  “Wow…that felt really good.”

That’s exactly why we’re excited to introduce the OOV® in our Restore Your Spine Workshop.  If you’ve never seen one before, you’re not alone.   Most people haven’t.

But once they experience it, they understand why it’s become one of Kimberly’s favorite tools for helping people move, breathe, and feel better.

Meet the OOV®

If you’ve never seen an OOV®, you’re not alone.  Most people haven’t.   At first glance, it looks a little (or a lot) unusual—and that’s because it was designed to do something most pieces of exercise equipment don’t.

Instead of simply giving your body something to push or pull against, the OOV supports the natural curves of your spine while gently encouraging your body to find better balance, alignment, and core support.

As you move through a series of guided exercises, many people notice something surprising.

  • Their breathing feels easier.
  • Their posture feels taller.
  • Their movements feel smoother.
  • And muscles that have been working overtime finally get a chance to relax.

It’s one of those experiences that’s difficult to explain…

…until you’ve felt it yourself.

Why Does This Feel So Different?

Our bodies are incredibly smart.   When the deep muscles that support our spine aren’t doing their job as well as they could, other muscles step in to help.

Those muscles work overtime.   Over time, they become tight, sore, and tired—not because they’re the problem, but because they’re trying to protect you.

That’s one reason stretching can feel wonderful……but the tightness often returns later in the day.  The goal isn’t simply to stretch more.  The goal is to help your body create better balance.

The OOV encourages your deep stabilizing muscles to wake up while allowing overworked muscles to relax. As your body finds better support from the inside out, movement often begins to feel easier and more comfortable.

What You’ll Experience During the Workshop

Together we’ll explore gentle movements that help:

  • Lengthen and decompress your spine
  • Wake up your deep core muscles
  • Improve balance and stability
  • Stretch areas that commonly become tight
  • Strengthen muscles that are often underused
  • Encourage better posture and whole-body alignment

Every exercise is guided by Kimberly, who will help you find the movements that feel best for your body.

Who Is The Restore Your Spine Workshop For?

You might love this workshop if…

💻 By 3:00 p.m. your shoulders are creeping toward your ears after answering emails all day.

🌼 You love gardening…but your back reminds you of it the next morning.

🚗 You feel stiff every time you climb out of the car after a long drive.

📱 You catch yourself constantly stretching your neck while looking at your phone or tablet.

🪑 You stand up from your desk and need a few steps before your back loosens up.

🚶 You simply want to move through your day with a little more ease..

No previous Pilates experience is necessary.    Just come ready to move, explore, and discover something new.

Give Your Spine 75 Minutes

One of my favorite things about introducing people to the OOV is watching them stand up at the end of class.  You can almost see the surprise.   Their posture changes.  They move a little easier.

Many people smile and say,  “That felt completely different than I expected.”  That’s exactly why we’re offering this workshop.

Kimberly discovered the OOV because she was looking for ways to help her own body move and feel better. Over the years, it has become one of her favorite tools for improving posture, core strength, balance, and spinal mobility.

In this workshop, she’ll introduce you to the OOV while also sharing movement ideas and simple techniques that can often be adapted using props you may already have at home—like a pillow, a cushion, or a small core ball.

The goal isn’t to become dependent on a piece of equipment.

It’s to discover new ways to help your body move with greater ease and to leave with ideas you can continue exploring long after the workshop is over.    If you’ve been looking for something different—something that helps your body move better instead of simply working harder—we’d love to have you join us.

Come experience something you’ve probably never tried…one that just might change how your back feels.

Restore Your Spine

Wednesday, July 22
6:00–7:15 PM

Rivercity Pilates

$35 per person

Email us or reserve your spot today in Mindbody..

Are Your Hips Trying to Tell You Something?

Symptoms of weak hips         *”My back hurts.”
          *”My knees ache when I go down the stairs.”
          *”I feel stiff when I first stand up.”
          *”Getting off the floor isn’t as easy as it used to be.”

People often assume these are simply signs of getting older.   Sometimes they are.  But many times, your hips are trying to tell you something.

Your hips sit right in the middle of your body. They’re designed to be one of your strongest and most mobile joints. When they’re moving well and they’re strong enough to support you, everything above and below them tends to work better.

When they aren’t…

  • Your lower back starts working harder than it should.
  • Your knees take on more stress.
  • Your balance becomes less steady.
  • Simple things—walking, climbing stairs, gardening, getting in and out of the car—start feeling harder than they used to.

The interesting part?

Many people respond by stretching.   And stretching can absolutely feel good.  But if weak hips are the real problem, stretching alone won’t solve it.

Mobility and Strength Work Together

Shuva Rahim, functional movement coach presents exerciss in her healthy hips for life workshop. One of the ideas we’re excited to share in our upcoming Healthy Hips for Life Workshop is that mobility and strength aren’t separate.  They work together.

You need enough mobility to move comfortably.  But you also need enough strength to control that movement.   That’s why our workshop focuses on both.   We’ll practice gentle mobility exercises to help restore comfortable movement, along with simple strengthening exercises that teach your hips to support your body the way they were designed to.

You’ll learn movements like:

  • hip circles
  • figure-four stretches
  • shin box mobility
  • bridges
  • clamshells
  • hip hinges
  • lateral lunges

None of the exercises are complicated. In fact, they’re designed to become part of a simple home practice you can continue long after the workshop ends. You’ll even receive a take-home guide with the entire sequence so you can keep building on what you’ve learned.

Small Steps Create Lasting Change

One thing we believe at Rivercity Pilates is that consistency beats intensity.  You don’t need to spend an hour every day trying to “fix” your hips.

A short practice done consistently often leads to much bigger changes than an occasional marathon stretching session.   As your hips become stronger and move more freely, many people notice improvements in everyday activities—not because they worked harder, but because their body is moving more efficiently.

Join Us

If you’ve been noticing:

  • lower back discomfort
  • knee pain on stairs
  • stiff hips
  • difficulty getting off the floor
  • balance that isn’t what it used to be
  • or you simply want to keep your body moving well for years to come…

we’d love to have you join us.

Healthy Hips for Life: Mobility & Strength Workshop
Sunday, July 19
3:00–4:15 PM
Rivercity Pilates • North Liberty

Functional Movement Coach Shuva Rahim will guide you through a practical, hands-on workshop where you’ll learn movements you can use for years to come.

Because healthy hips don’t just help you exercise better.

They help you live better.

Register here!

Why Your Feet Deserve a Workout Too – And How Pilates Can Help

When was the last time you thought about training your feet?

If your answer is “never,” you’re definitely not alone—but we think it’s time that changed. Your feet are your foundation. They carry you through life—literally—and when they’re strong and mobile, everything about how you move improves.

That’s exactly why we’re inviting you to our Pilates for Your Feet Workshop on Sunday, April 6th from 3–4:15 PM at Rivercity Pilates!

Why focus on your feet?

When your feet feel tired or achy, your first instinct might be to kick off your shoes or find a new pair. But what if, instead of switching shoes, you strengthened the muscles in your feet and improved their mobility? You might be amazed at how big of a difference that small shift can make in your daily life.

As movement professionals, we see it all the time—clients who start giving a little more attention to their feet find themselves improving in balance, stability, posture, and even overall strength.

And if you’re over 50, you may already know how crucial this is. Maybe your balance isn’t what it used to be. Maybe navigating stairs, uneven sidewalks, or slippery floors doesn’t feel quite as easy anymore. Foot strength and mobility play a huge role in preventing falls and staying active—and this workshop is designed to help with exactly that.

What to expect in the workshop

This 75-minute, all-levels workshop will show you how the Pilates method can specifically support your feet. You’ll:

  • Learn how Pilates strengthens and mobilizes the feet

  • Explore basic Pilates movements with a focus on foot engagement

  • Use two specialized pieces of Pilates equipment created by Joseph Pilates just for your feet

  • Walk away with tools to integrate foot health into your everyday movement

Whether you’re brand new to Pilates or you’ve been practicing for years, this workshop will give you a fresh perspective on how powerful foot training can be.

This workshop is for you if:

  • You’ve ever had tired, sore, or stiff feet

  • You want to improve your balance and stability

  • You’re curious about fall prevention strategies

  • You love learning new ways to get more out of your Pilates practice

  • You want to feel stronger, more grounded, and more confident moving through life

Details:

🗓 Date: Sunday, April 6
⏰ Time: 3:00 – 4:15 PM
💰 Cost: $40
📍 Location: Rivercity Pilates
👟 No experience necessary!

This workshop is beginner-friendly and open to everyone—no prior Pilates experience required. Space is limited, so if your feet (and body!) are craving some TLC, be sure to reserve your spot now.

Transforming Pain Through Understanding: A 4-Week Workshop Series

Living with chronic pain can feel like a never-ending struggle. It’s isolating, exhausting, and often overwhelming. But what if you could take control of your pain and reclaim your life? Our 4-week workshop series, “Transforming Pain Through Understanding,” is designed to help you do just that. This unique program combines education, discussion, and self-reflection to give you actionable tools for managing pain and transforming your relationship with it.

Led by Natalie, a Therapeutic Pain Specialist and Fellow in Pain Science with over 23 years of experience in physical therapy, this series is perfect for individuals living with chronic pain or professionals who work with those in pain. With Natalie’s compassionate and holistic approach, you’ll gain the knowledge, confidence, and support you need to make meaningful changes in your daily life.

Why Attend This Workshop?

Here are five compelling reasons why this series can be life-changing:

1) Gain a Deeper Understanding of Pain

Learn the truth about how pain functions in the body. By uncovering how pain impacts your daily life, you’ll be empowered to manage your experience better.

2) Learn Practical Tools for Pain Relief

Discover actionable techniques that combine medical and mind-body interventions. These tools will help you take control of your pain and make lasting improvements in comfort and mobility.

3) Benefit from Expert Guidance

Work directly with Natalie, a Therapeutic Pain Specialist with extensive experience. Her evidence-based yet holistic approach ensures you’ll receive personalized support and strategies tailored to your needs.

4) Feel More Confident and Empowered

Equip yourself with the tools to manage chronic pain effectively. This series will help you feel more in control and capable of navigating life with greater ease.

5) Connect with Others Who Understand

Engage in meaningful discussions and self-reflection with others who share similar experiences. This supportive environment fosters connection, insight, and encouragement as you journey toward pain relief.

This workshop is for you if:   

 

You’re Living with Chronic Pain and Want to Learn How to Manage It

If chronic pain has taken a toll on your quality of life, this workshop offers valuable knowledge and practical tools to make pain more manageable.

You Have a Loved One with Chronic Pain and Want to Understand What They’re Going Through

Gain insight into the science behind pain so you can better support and empathize with those you care about.

You’re a Movement Teacher or Health Professional Supporting Clients with Chronic Pain

Deepen your understanding of chronic pain and learn actionable strategies from an experienced practitioner to better support your clients or patients.

Meet Your Guide: Natalie

Natalie brings over two decades of expertise in physical therapy and pain science to this transformative series. Her compassionate and holistic approach combines evidence-based medical interventions with mind-body techniques, making her uniquely qualified to help you transform your relationship with pain. With Natalie’s guidance, you’ll feel supported and equipped to make meaningful changes in your life.

Ready to Take Control of Your Pain?

Don’t let chronic pain dictate your life. Join us for this transformative 4-week series and take the first step toward reclaiming your well-being. Whether you’re living with pain, supporting a loved one, or working with clients who experience it, this workshop offers something valuable for everyone.

Spaces are limited, so don’t wait—reserve your spot today and start your journey toward understanding and relief.

Transform Your Pain. Reclaim Your Life.

 

Register Now!   

 

Discover Strength, Mobility, and Balance with Our Steel Mace Yoga Workshop

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Are you ready to explore a unique and empowering way to enhance your movement practice? Whether you’re completely new to yoga or looking to try something fresh and innovative, our Introductory Steel Mace Yoga Workshop is the perfect opportunity to experience movement in a whole new light.

What Is Steel Mace Yoga?

Steel Mace Yoga combines traditional yoga poses with the functional strength and mindfulness of steel mace training. The steel mace serves as an extension of your body, helping you build strength, improve balance, and deepen your mobility while enhancing your overall yoga practice. It’s an incredible way to connect with your body and explore movement in a supportive and beginner-friendly environment.

Why You’ll Love This Workshop:

  • Perfect for Beginners: This workshop is designed for those new to yoga, steel mace training, or both. No prior experience or advanced flexibility is required.
  • Learn at Your Own Pace: We’ll guide you step by step through foundational steel mace techniques and yoga poses, ensuring you feel confident and comfortable.
  • Supportive Environment: Join a community of like-minded individuals looking to improve their strength, mobility, and mindfulness.
  • Try Something New: If you’ve been searching for a way to refresh your movement routine, this workshop will inspire and energize you.

Workshop Details:

Date: Thursday, January 30
Time: 6:00 – 7:30 PM
Location: Rivercity Pilates Studio, North Liberty
Cost: $45

Reserve Your Spot Today!

Don’t miss this chance to discover the benefits of Steel Mace Yoga and take the first step towards improving your strength, mobility, and balance.

Click here to register now!

Spaces are limited, so secure your spot early to ensure you don’t miss out. We can’t wait to see you there and help you embark on this exciting journey!

Customer Appreciation Day at Rivercity Pilates!

You may have heard of Black Friday, the traditional shopping day that happens the day after Thanksgiving, where shoppers rush to stores to get the best deals. At Rivercity Pilates, we believe in self care, so we celebrate the day after Thanksgiving with our annual Customer Appreciation Day — and because we love all things purple — we call it Purple Friday!

Purple Friday is our annual customer appreciation day!

We have some special opportunities for you to take some free sessions that day and we’ll be having special deals on all of our in studio retail items like grippy socks, Rivercity Pilates shirts, sweatshirts and gear, gift items, at home props and more!

We’ll be open for shopping from 6:00 am to 1 pm that day and we’ll be having some special one day only sales on retail items in studio! We’ll also be sending out an email that day with a few special deals that you can take advantage of from home as well!

On Friday November 24th we’ll be offering 3 different opportunities for you to take an in studio small group session for free. 

To save a spot in one of these sessions you can email us or use Mindbody to request a spot under the appointments section of Mindbody.  Space is limited so you’ll want to reserve a spot soon if it works for you to join us that day!

We’ll also be having a free virtual all levels Pilates class that day at 8 am for anyone who would rather get their workout in at home!

Email us to sign up for a free class!