Uncategorised - 10/09/2025
We know starting something new can bring up lots of questions. At All for One, we want you to feel informed, supported, and confident before you walk into our studios. Here are answers to the most common questions people ask us about Reformer Pilates, Clinical Pilates, physiotherapy, women’s health, and our wellness services.
What is Reformer Pilates and how is it different from mat Pilates?
Reformer Pilates uses a spring-based machine called a Reformer to create resistance and support. This allows you to work through a greater variety of exercises than in mat Pilates, targeting strength, flexibility, balance, and control. The springs can be adjusted to make exercises easier or more challenging, which makes it suitable for everyone from beginners to advanced movers.
Mat Pilates uses your body weight and a mat. While it is still very effective, it generally offers less support for people with injuries, mobility challenges, or specific rehabilitation needs. At our studios in Hampton East and Yarraville, Reformer Pilates is one of our most popular classes because of its adaptability and results.
Do I need prior Pilates or fitness experience to join a Reformer Pilates class?
Not at all. Every Reformer class at All for One is designed to welcome all levels. Our instructors are skilled at offering modifications and progressions, so you’ll always have an option that feels right for you. Whether you’re new to exercise, recovering from injury, or looking to complement other training, you’ll feel supported and safe.
What health conditions can benefit from Clinical Pilates or physio-led programs?
Clinical Pilates, run by our physiotherapists, is often recommended for people with:
Chronic pain (such as back or neck pain)
Injuries or post-surgery recovery
Prenatal or postnatal needs
Mobility issues, balance concerns, or reduced confidence
Conditions such as arthritis or osteoporosis
Had time off exercise and wanting to get moving again safely
Those who keep trying to start exercise but find they get injuries or pain
Because Clinical Pilates is physio-led, every exercise is tailored to your body and your goals. It’s a safe way to build strength and confidence in movement, particularly if you’re not ready for a larger group class.
How do I know if I need physiotherapy before starting Pilates?
If you’re experiencing ongoing pain, recovering from a recent injury, or have been advised by your doctor to see a physiotherapist, it’s best to book a physiotherapy assessment first. During this session, your physio will review your history, assess your movement, and make recommendations. For many people, this leads to starting Clinical Pilates before joining general Reformer classes. If you’re not in pain and simply want to build strength, flexibility, or fitness, you can begin with Reformer Pilates directly.
What qualifications do your instructors and physiotherapists have?
All of our physiotherapists are university-qualified, AHPRA registered, and experienced in a wide range of areas, including musculoskeletal rehabilitation, women’s health, and sports injuries.
Our Pilates instructors are highly trained in Reformer Pilates and complete ongoing education to stay up to date with the latest evidence and techniques. Many of them also work closely with our physiotherapists, meaning our classes are informed by both fitness and clinical expertise.
How many people are in a class?
We believe small classes make for better results.
Reformer Pilates: maximum of 12 participants per class.
Clinical Pilates: maximum of 4 participants per class.
This ensures you get personalised attention, hands-on guidance, and a supportive environment where you’re never lost in the crowd.
What should I bring or wear to class?
For Pilates classes, wear comfortable, fitted clothing that allows you to move freely. Grip socks are recommended for hygiene and safety, as they help you stay stable on the equipment. These are sold in studio if you need them. Please also bring a water bottle.
For physiotherapy appointments, wear loose or flexible clothing so your physio can assess your movement and provide hands-on treatment if needed.
How often should I attend to see results?
Everyone is different, but most people see noticeable improvements in posture, strength, and confidence within 4–6 weeks of regular attendance. For general fitness, 2–3 classes per week is ideal. If you’re attending for rehab, your physio will recommend a frequency based on your condition and goals.
What is your cancellation and rescheduling policy?
For morning classes we have a cut-off of 9pm the night before, and for afternoon/evening classes we require 4 hours’ notice. This enables someone else to take your spot if you can’t make it. For late cancels you will not be deducted a class but a $10 charge may apply.
How early should I arrive before my class or appointment?
We recommend arriving at least 5–10 minutes before your class or appointment. This gives you time to check in, get settled, and prepare without rushing. For your very first visit, arriving 15 minutes early is ideal so our team can show you around the studio, explain how the equipment works, and answer any questions you might have.
What safety and hygiene measures are in place?
Your safety is our priority. All equipment is cleaned after every class, and our studios are sanitised daily. We provide wipes for clients to clean their Reformers, and our instructors monitor safe technique at all times to prevent injuries.
Do you offer prenatal and postnatal classes?
Yes. We provide prenatal and postnatal Pilates programs designed to support women through pregnancy and beyond. These classes address common issues such as pelvic pain, abdominal separation, and back pain, and they prepare or rebuild the body safely for life after pregnancy.
Can I bring my baby to Mums & Bubs classes?
Yes. Our Mums & Bubs classes are specifically designed so you can exercise while keeping your baby nearby. It’s a supportive, welcoming environment where mums can move, connect, and care for themselves without needing separate childcare.
Women’s health physiotherapy is specialised physiotherapy that focuses on pelvic health, pregnancy, postnatal recovery, perimenopause, menopause, and healthy ageing. It helps women strengthen, recover, and manage changes in their bodies through movement, education, and tailored care.
Women’s health physiotherapy supports issues such as:
Pelvic floor concerns
Incontinence
Prolapse
Pregnancy-related pain
Recovery after childbirth
Our women’s health physiotherapists provide evidence-based, compassionate care, helping women feel comfortable, confident, and supported at every stage of life.
Any woman who is pregnant, recently had a baby, experiencing pelvic floor concerns, preparing for or recovering from surgery, going through perimenopause or menopause, or wanting to maintain strength and mobility as she ages can benefit.
It can help with pelvic floor weakness, prolapse, bladder leakage, pelvic pain, abdominal separation, back or hip pain, painful intercourse, and recovery from gynaecological or abdominal surgery. It also supports bone health, balance, and strength during menopause and beyond.
Physiotherapy can relieve pregnancy-related pain, improve posture, teach safe exercise, and prepare the body for birth. It can also include education on pelvic floor health to support recovery after delivery.
It helps women regain core and pelvic floor strength, manage abdominal separation, ease back and hip pain, and return safely to exercise. Postnatal physiotherapy is tailored to each woman’s needs and stage of recovery.
How is the pelvic floor assessed in women’s health physiotherapy?
At All for One, pelvic floor assessment is always tailored to your comfort and needs. Your physiotherapist will first discuss your symptoms and goals. If appropriate, pelvic floor strength and function can be assessed either with a gentle internal examination or by using the latest technology, such as real-time ultrasound. Ultrasound allows you to see how your pelvic floor muscles are working on screen, helping you learn how to contract and relax them correctly. You’ll always be fully supported, with everything explained clearly so you feel comfortable and in control.
During perimenopause and menopause, women may experience bone density loss, joint stiffness, weight changes, and pelvic floor issues. Physiotherapy provides safe strength training, mobility exercises, pelvic floor care, and education to support long-term health and vitality.
Appointments usually start with a conversation about your health history and goals, followed by an assessment of posture, movement, and pelvic floor function if relevant. You’ll leave with a personalised plan that may include exercises, hands-on treatment, and practical lifestyle advice.
No referral is needed. You can book directly with a women’s health physiotherapist at All for One. If needed, we can also collaborate with your GP or other healthcare providers.
Yes. Women’s health physiotherapists provide targeted pelvic floor training and education to help with issues like incontinence, prolapse, or pelvic pain.
Yes. Pelvic floor dysfunction can contribute to pain with intercourse, and physiotherapists can help with exercises, relaxation techniques, and education to improve symptoms.
Absolutely. Women’s health physiotherapy isn’t just for pregnancy or postnatal care. It supports women of all ages with pelvic floor health, strength training, and management of perimenopause and menopause symptoms.
Many private health funds offer rebates for physiotherapy, depending on your level of cover. Check with your health insurer to see if women’s health physiotherapy is included.
All for One offers women’s health physiotherapy at:
📍 Yarraville – 13 Campbell St, Yarraville
📍 Hampton East – 1/854 Nepean Hwy, Hampton East
What does a women’s health physiotherapist do?
A women’s health physiotherapist supports women with pelvic floor care, pregnancy and postnatal recovery, perimenopause and menopause changes, and long-term strength and mobility.
Can physiotherapy help during menopause?
Yes, physiotherapy can help manage menopause symptoms by improving bone density, joint mobility, pelvic floor strength, and overall wellbeing.
Is women’s health physiotherapy only for pregnancy?
No, it’s for women at all life stages—including those experiencing pelvic floor issues, preparing for surgery, or going through perimenopause and menopause.
Can physiotherapy help with bladder leakage?
Yes, pelvic floor physiotherapy is one of the most effective treatments for urinary leakage and incontinence.
Can I see a women’s health physiotherapist without a referral?
Yes, you can book directly with a women’s health physiotherapist at All for One without needing a GP referral.
Is women’s health physiotherapy covered by private health insurance?
In most cases, yes—if you have extras cover for physiotherapy, you may be able to claim part of your session cost.
Where can I book a women’s health physiotherapy appointment?
You can see a women’s health physiotherapist at All for One’s Melbourne studios in Yarraville and Hampton East.
Prenatal Pilates is a form of Pilates adapted for pregnancy. It focuses on safe, low-impact movements that strengthen, stabilise, and support the changing body during pregnancy. At All for One, classes are run by highly trained and experienced physiotherapists who understand how to safely adapt exercises at every stage and around any issues that may pop up.
Yes. Prenatal Pilates is safe for most women when taught by trained professionals and when medical clearance has been given. Clinical guidelines, including those from the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) and the American College of Obstetricians and Gynecologists (ACOG), recommend regular exercise during pregnancy. Safe movement has been shown to reduce the risk of complications, improve maternal wellbeing, and support healthy pregnancy outcomes.
The current clinical guidelines, including those from RANZCOG and ACOG, recommend that healthy pregnant women aim for at least 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes on most days. Exercise should include a combination of:
Aerobic activity (e.g. walking, swimming, cycling, spin)
Strength training (e.g. Pilates, resistance exercises)
Flexibility and mobility work (e.g. yoga, stretching)
Prenatal Pilates is an excellent way to meet part of these recommendations, especially when combined with other safe activities.
Most women benefit from doing Prenatal Pilates 2–3 times per week, depending on their stage of pregnancy, overall health, and what other forms of activity they are doing. For many, a mix of Pilates, gentle cardio, and walking provides an ideal balance.
Unfortunately, research shows that only around 15–20% of pregnant women meet the recommended guidelines for physical activity. The most common barriers are fatigue, lack of knowledge about what’s safe, fear of harming the baby, or not having access to supportive exercise environments.
This is why specialised prenatal classes—like Prenatal Pilates at All for One—are so valuable. They provide a safe, structured, and encouraging environment to help women stay active with confidence.
Prenatal Pilates can:
Reduce back and pelvic pain
Improve posture and joint stability
Strengthen deep core and pelvic floor muscles
Improve circulation and reduce swelling
Support mental health and reduce stress
Improve sleep quality
Prepare the body for labour and smoother postnatal recovery
Regular, safe exercise during pregnancy has been linked to positive outcomes for babies, including:
Reduced risk of gestational diabetes and pre-eclampsia in mothers, which supports healthier foetal development
Lower incidence of high birth weight and associated delivery complications
Improved placental blood flow, supporting nutrient and oxygen delivery
Evidence also suggests babies born to mothers who exercise regularly may have improved stress tolerance and neurodevelopment
Prenatal Pilates helps the body adapt to the physical and hormonal changes of pregnancy. By supporting the musculoskeletal system, nervous system regulation, and circulation, it not only helps the mother feel stronger and more comfortable but also creates a healthier environment for the baby.
At All for One, our classes are grounded in clinical guidelines and the latest research in women’s health, physiotherapy, and exercise science. Evidence-based practice means that the exercises we prescribe are proven to be safe and effective for pregnancy, rather than based on trends or outdated advice. This ensures you and your baby receive the best care possible.
Yes, absolutely. You don’t need prior Pilates experience to benefit. Our classes are beginner-friendly, and instructors provide modifications tailored to your stage of pregnancy and comfort level.
Yes. By strengthening the pelvic floor and core muscles, improving breath control, and maintaining mobility, Prenatal Pilates can support the body during labour. After birth, Pilates helps restore core and pelvic strength, easing the transition back into everyday movement and exercise.
Prenatal Pilates is available at our Yarraville, Hampton East and Kensington studios. Classes can be booked easily through our website or app.
Many women can safely continue low-impact exercise during pregnancy, including walking, swimming, Prenatal Pilates, stationary cycling and pregnancy-specific strength training. These forms of movement help maintain strength, mobility and circulation while being gentle on the joints. If you were exercising before pregnancy, it’s often safe to keep doing those activities for as long as they feel comfortable, keeping in mind that your body will naturally change and some movements may stop feeling suitable as pregnancy progresses.
Yes, Prenatal Pilates is generally considered safe when taught by a qualified instructor who understands pregnancy-specific modifications. It focuses on pelvic floor awareness, core support, posture and controlled movement, which makes it a strong option throughout pregnancy.
Current Australian guidance recommends avoiding lying flat on your back from 12 weeks onwards.
Many women can continue exercising in the first trimester if they feel well. Movement may look different due to nausea and fatigue, but you can be guided how you feel during this stage.
The second trimester often feels like the most comfortable time to exercise. Prenatal Pilates, walking and low-impact strength work can support posture, pelvic stability, and overall strength as the body changes.
In the third trimester, comfort and support become priorities. Prenatal Pilates, gentle strength work, pelvic mobility and breath-focused movement are commonly recommended, as they help manage load and prepare the body for birth.
If a movement causes pain, discomfort, dizziness, breathlessness or simply doesn’t feel right, it’s best to stop and change positions or choose another exercise. Your body’s feedback is important during pregnancy.
It is safe to begin gentle exercise during pregnancy even if they were not active before. Prenatal Pilates is often a supportive starting point because it builds strength gradually and can be tailored to individual needs.
If you are unsure what is safe for you, or if you have any pregnancy-related concerns, contact us to speak with one of our Women’s Health Physiotherapists. They can help tailor movement to your individual needs and answer questions specific to your pregnancy.
Prenatal Pilates can support strength, breathing, posture and pelvic mobility. Many women find these elements helpful as they prepare for labour and postpartum recovery.
The information in this guide is general and may not be right for every pregnancy. If you are unsure about what is safe for you, or if you have any medical conditions or pregnancy-related concerns, please speak with your GP, obstetrician or midwife. They can give you personalised guidance based on your individual situation.
What is Postnatal Pilates and how is it different from regular Pilates?
Postnatal Pilates is specifically designed to support recovery after birth, helping to rebuild core strength, pelvic floor function, and overall mobility. Unlike general Pilates, postnatal classes are slower-paced, low-impact, and tailored to meet the physical needs of new mums during the postnatal period.
When can I start postnatal Pilates after giving birth?
You can begin postnatal exercise after receiving clearance from your healthcare provider—usually from 6 around weeks postpartum. At All for One, we conduct an initial 1:1 assessment with one of our physios to ensure your return to movement is safe and suitable for your body.
Can I bring my baby to Mums and Bubs classes?
Absolutely. Our Mums and Bubs classes are designed for you and your little one. Babies can lie on a mat beside you, join in your exercises, or enjoy some cuddle breaks between exercises. We keep the space safe, welcoming, and low-pressure for all parents.
Do I need experience in Pilates to join postnatal or Mums and Bubs classes?
Not at all! Our classes are beginner-friendly and guided by physiotherapists who are trained in women’s health. Whether it’s your first time doing Pilates or your hundredth, we’ll tailor the session to meet you where you’re at.
What are the benefits of postnatal Pilates?
Postnatal Pilates can help you:
Rebuild core and pelvic floor strength
Improve posture and stability
Relieve tension from feeding and carrying
Boost energy and reduce fatigue
Enhance mental well-being through gentle, mindful movement
Connect with other new parents in a supportive community
Are All for One’s postnatal classes run by women’s health physiotherapists?
Yes, our Mums and Bubs and postnatal Pilates classes are run by experienced physiotherapists with a strong background in postnatal care. We take an evidence-based approach to help you heal, strengthen, and move with confidence.
Is it safe to exercise after a C-section?
Yes—with the right support. After your postnatal check-up and clearance, our physiotherapists will guide you through safe, low-impact movements that support scar healing, core reactivation, and gradual strength building. We’ll go at your pace and check in every step of the way.
Can I do postnatal Pilates if I have abdominal separation (diastasis recti)?
Yes. In fact, targeted postnatal Pilates can be one of the most effective ways to rebuild strength and reduce diastasis recti. Our physios will assess your abdominal separation and adjust exercises accordingly to promote safe healing.
What should I bring to my Mums and Bubs class?
Just yourself, your baby, and anything your little one needs (nappy bag, favourite toy, etc). Wear comfortable clothes you can move in and bring a water bottle. All equipment, mats, and baby-friendly props are provided at our studios.
Where are your Mums and Bubs classes held?
We offer postnatal and Mums and Bubs classes at both our Hampton East and Yarraville studios. Each studio is fully equipped with pram-friendly access and baby-friendly amenities.
Mastitis is inflammation of the breast tissue, often caused by a blocked milk duct or infection. It can lead to pain, swelling, redness, and flu-like symptoms such as fever and body aches. It’s common during breastfeeding but can happen at any stage.
Physiotherapy can play a key role in treating mastitis—especially early on. At All for One, our trained women’s health physiotherapists use therapeutic ultrasound, gentle massage techniques, and personalised advice to help reduce inflammation, relieve pain, and clear blockages.
Your session will begin with a thorough assessment and discussion about your symptoms and feeding routine. Treatment may include:
Therapeutic ultrasound to reduce inflammation and help break up blockages
Gentle breast massage and lymphatic drainage techniques
Education on feeding positions, self-massage, and heat/cold therapy
Support for ongoing prevention and managing recurrence
Our goal is to reduce your discomfort quickly, support your breastfeeding journey (if applicable), and help you recover faster.
Yes, therapeutic ultrasound is a safe, evidence-based treatment used by physiotherapists to help with mastitis. It’s non-invasive and pain-free, and can be particularly helpful in resolving blocked ducts and reducing swelling.
It’s best to book in as soon as symptoms begin, ideally within the first 24–48 hours. Early treatment can reduce the need for antibiotics and help prevent symptoms from worsening. If you’re unsure whether it’s mastitis or something else, our physios can help assess and guide you.
No referral is needed. You can book directly with us for mastitis treatment. If you’re also seeing a GP or lactation consultant, we’re happy to work collaboratively as part of your care team.
Yes. In addition to treating acute mastitis or blockages, we can also help you identify contributing factors and provide strategies to prevent future episodes—such as feeding positions, breast care techniques, and individualised self-management tips.
Most people find the treatment relieving and gentle. We’ll always work within your comfort and ensure you feel supported, heard, and cared for every step of the way.
You can book online under Physiotherapy appointments here or contact us directly (please call if you cant see anything online and sometimes we can squeeze you in somewhere for an urgent appointment) Let us know you’re coming in for mastitis so we can prioritise your appointment time.
We offer mastitis physiotherapy at all All for One locations.
What happens in a physiotherapy assessment?
A physiotherapy assessment begins with a conversation about your health history, current symptoms, and personal goals. Your physio will then observe how you move, test strength and flexibility, and identify areas of concern. From there, they’ll create a tailored plan, which may include hands-on treatment, home exercises, or Pilates.
Can I combine Pilates and physiotherapy as part of my treatment plan?
Yes. In fact, many clients begin with physiotherapy for pain or injury management and then transition into Pilates to build long-term strength and resilience. Our physios and instructors work closely together to ensure continuity of care.
What are your opening hours?
We’re open 7 days a week, with early morning, lunchtime, and evening classes available to suit different schedules. Physiotherapy and other services are available during weekdays and Saturdays.
Where are you located, and is there parking?
Hampton East: 1/854 Nepean Hwy. Free onsite and nearby street parking.
Yarraville: 13 Campbell St. Free onsite parking available.
Both studios are easy to access and close to public transport.
What are your pricing options?
We offer flexible pricing to suit different needs and lifestyles. You can choose from single sessions, class packs, or memberships depending on how often you’d like to attend.
All memberships are no lock-in contracts, and our packs never expire, so you can use them at your own pace. If you’re unsure which option is best for you, our team is always happy to chat and help you choose the right fit.
Do you offer trial classes or intro packages?
Yes. New clients can access our Intro Offer of 5 Reformer Pilates classes for $60, valid for 14 days. It’s the perfect way to try classes, meet our team, and experience our community. You’ll also get 2 infrared sauna sessions!
Do you accept private health insurance?
Yes. Physiotherapy sessions can be claimed on the spot under private health extras cover. Clinical Pilates is also claimable under physiotherapy extras. We recommend checking with your insurer for your specific level of cover.
What payment methods do you accept?
We accept credit and debit cards, EFTPOS, and direct debit for memberships. Payments can be made online or in the studio.
What is an infrared sauna?
Our infrared sauna uses gentle infrared light to warm your body from the inside out—unlike traditional saunas that heat the air around you. It’s a deeply relaxing, restorative experience designed to support your recovery, reduce stress, and help you feel your best.
What are the benefits of using the infrared sauna?
Infrared sauna sessions can support muscle recovery, reduce inflammation, improve circulation, aid detoxification, and promote deeper relaxation. Many clients also report better sleep, clearer skin, and an overall sense of calm and reset—especially when used regularly as part of their wellness routine.
How is this different from a regular sauna?
The key difference is in the heat source. Traditional saunas heat the air, which then heats your body. Infrared saunas use light waves to warm you directly, which allows for a gentler experience that still delivers powerful health benefits—without needing to sit in extreme temperatures.
How long does each session go for?
At All for One we offer either 30 or 60 minute sessions. This gives your body time to relax into the heat and gain the full benefit, without feeling rushed. You’ll have time before and after to hydrate and move at your own pace.
What should I wear during a sauna session?
We recommend light, breathable clothing like swimwear or underwear. You’ll have clean towels provided, and our studio space is designed for privacy and comfort.
Is the infrared sauna safe for everyone?
In most cases, yes—but safety always comes first. Infrared saunas are not recommended during pregnancy or for individuals with certain medical conditions, like uncontrolled high blood pressure or acute illness. If you’re unsure, check with your health professional or ask one of our team members for guidance.
Can I use the sauna after my Pilates or strength class?
Absolutely. It’s a great way to support your recovery after a session. Many members tell us they leave feeling refreshed, recharged, and more connected to their bodies.
Do I need to book in advance?
Yes, we recommend booking ahead to secure your preferred time. You can book online or speak to our reception team.
Where is the infrared sauna located?
Our infrared sauna is available at our Yarraville and Hampton East studios. It’s open to all All for One members and casual users alike.
How often should I use the sauna?
It depends on your goals and how your body responds. For general wellness, 1–2 sessions a week can be a great start. For recovery or ongoing support, some clients enjoy 2–3 sessions weekly. We’re here to help you find a rhythm that works for you.
Uncategorised - 10/09/2025
