Functional Exercise Classes

Our exercise classes are designed by qualified therapists and take place in our modern, comfortable gym. We run various classes to suit a variety of needs.




Core stability classes for back and neck pain

Our core classes are specifically designed to help you get active again after a period of back pain, neck pain, headache or whiplash.

In these one-hour classes, your instructor will use physio, yoga and Pilates to help you strengthen and engage the deep muscles that support your spine and neck – what’s known as core stability.

Research suggests these deep core muscles often become inactive after an episode of back or neck pain.

When you’ve had an injury, learning to engage these muscles correctly isn’t always easy. Our therapists will be able to guide you.

Classes are limited to six to eight participants so we can target your needs.

Once you’ve learnt to engage your core in an easy position, we’ll move on to more challenging ones using weights, bands, balls, rollers, steps and hula hoops, progressing through carefully-stepped levels.

  • Basic class where you gain familiarity with fundamental exercises and postures
  • At this level, repetition is everything
  • Participants usually have some degree of pain or may have just finished a course of treatment and need to learn how to exercise correctly in order to avoid exacerbation
  • You will be closely mornitored by the class physiotherapist to ensure you are exercising correctly
  • The aim is to shift the focus from pain to function
  • We also try to erase old habits which have caused movement dysfunctions and increase participants body awareness and postural awareness, ie switching off unwanted muscle activity whilst switching on the correct muscle groups
  • Most participants in Level 1 notice a reduction in their symptoms within a term of classes and then progress to Level 2
  • We are now offering a 5 weeks program to escalate and encourage progress
  • Builds on exercises learnt in Level 1
  • Participants start to notice a greater improvement in symptoms as the exercise progressions start to focus on gaining strength and endurance
  • Classes begin to follow themed weeks, ie “ball week” and a greater variety of equipment is used
  • Participants are gradually introduced to a broader range of exercises
  • Our most popular level of class
  • Participants build on the skills learned in level 1 and 2, and are generally presumed to now be pain free
  • Classes focus on a different theme each week (eg shoulder, gait, abdominals, band, ball, extensors, neck, roller etc)
  • The focus is on increasing strength, endurance, coordination, flexibility and challenging balance
  • New exercises are introduced regularly to encourage and challenge participants
  • As per Level 3 but generally progressing strength, endurance and flexibility
  • These classes are not inhibited by biomechanical or pain disorders and some of the exercises are similar to those performed in a regular gym
  • Exercises are dynamic and often complex to challenge multiple body areas
  • Classes also follow themed weeks and include such exercises as “planks”, full squats, lunges, side planks, sit ups with and without swiss balls, full push ups etc…
  • New exercises are developed and introduced regularly to challenge participants
  • Builds on strength and skills acquired in Level 3 and 4
  • Has an added cardio component and extra degree of difficulty with complex postures, increased repetitions, longer “hold” times and heavier weights encouraged.

Over time, correct movement and posture will become automatic – helping you stay active and pain-free.

Learning to reactivate your core muscles can:

  • Reduce back pain
  • Help prevent back pain from returning later on – reducing the risk of recurrence from 80% to 30%, according to University of Queensland research

Exercise class FAQs

Before starting one of our classes, you’ll need a one-hour assessment with a physio. This is to allows us to create an individual plan to help you reach your goals.

To make sure you get the most from your class, we will:

  • Take a detailed history of your previous injuries
  • Assess specific muscles
  • Assess your posture
  • Identify weakened areas and begin ‘retraining’
  • Provide a home exercise program and exercise manual

A few participants may need a follow-up session, which we’ll discuss with you.

To book your assessment, give us a call.

Exercise classes are payable at enrolment. The price includes expert guidance and all equipment. Simply bring your own towel, comfy clothes and well-fitting gym shoes!

Level 1 Level 2 Level 3/4 Circuit classes
$225 (5 classes) , $400 (10 classes) $355 (10 classes), $620 (20 classes) $320 (10 classes), $565 (20 classes) $350

Our classes are claimable through most private health funds – call your fund to discuss as coverage varies.

*Rate to be paid upfront for participants booking onto a specific weekly class. We do not credit or refund missed classes and classes are not transferable. Missed classes may be made up at another Bay Active class dependent on availability. Fees are non-negotiable and receipts are issued once all classes purchased in a 5, 10, or 20 packs are used up. In case of unexpected low numbers, we reserve the right to change the class time or class level at any time.

Since April, the Department of Health has removed private health insurance rebates for “Pilates” classes. ‘Pilates-informed’ exercises prescribed by physiotherapists are rebateable.
Importantly, Bay Active Physiotherapy has run functional rehabilitation exercise classes for more than 20 years.

Our classes have always been Pilates-informed.

Our group exercise classes have a motor control focus with an emphasis on core stability.They incorporate elements of Pilates, yoga and strength training. As experienced physiotherapists we have a background knowledge of injury and pathology.

We understand why you are injured and how the body works. We use this knowledge together with the latest evidence based research to formulate a safe and effective exercise program that delivers real and measurable results.

We have always strived to monitor our clients and cater to each individuals needs.

Want to Have a Chat?

Call (02) 9363 0490 or fill out the form below