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Synergy Stream Bundles

unlimited access to on-demand classes

PreNatal Core
95CA$
Prepare your Core + Pelvic Floor
Valid for 6 months
- Taught by Physiotherapists trained in Pelvic Health
Postpartum Core
95CA$
Core + Pelvic Floor Restore
Valid for 6 months
- Taught by Physiotherapists trained in Pelvic Health
Pre + PostPartum
165CA$
Prepare + Restore Complete Package
Valid for one year
- Best value - package together and save!
Pelvic Health
95CA$
Pelvic Health Focused Movement
Valid for 6 months
- Taught by Physiotherapists trained in Pelvic Health
Pain Solutions
95CA$
Focused classes to reduce neck, back, pelvis and hip pain
Valid for 6 months
- Taught by Physiotherapists trained in Pelvic Health
Pelvic Pain Class
330CA$
Register in our 8 week Pelvic Pain class for free access to video content
Valid for 10 weeks
- Taught by Physiotherapists trained in Pelvic Health

Bundle Page

Bundle page 2

SPECIAL 30% OFF for Synergy patients. Contact us for your coupon code!

Once you have subscribed, just return to this page, scroll down to find your bundle, and PRESS PLAY on the video you want to watch.

Curious what's included? You can preview the content in each bundle below.

SPECIAL 30% OFF for Synergy patients. Contact us for your coupon code!

Disclaimer: All clients at Synergy PhysioPilates Ltd. are assessed by our Physiotherapy team and given specific exercises to help reach their goals. The videos in Synergy STREAM are for educational purposes only. Participation is at your own risk. Please

contact your physiotherapist to determine which exercises would be appropriate for you. Our physiotherapy team at Synergy offer online assessments, are happy to help you put together a home exercise plan, and to answer any questions you may have.

prenatal videos

Our Prenatal Core Bundle

Peanut Ball during Labour

09:48

Peanut Ball during Labour

Did you know the Peanut Ball can be used during birth? It can help with both parent and baby positioning to ease the labour and delivery process. Check out this video to find out more and be sure to book your Labour and Delivery Prep physiotherapy appointment with one of our team!

Pelvic Floor Activation

38:31

Pelvic Floor Activation

This class activates and cues a deeper connection with your pelvic floor muscles, with a focus on strength, control and coordination. Learn how to incorporate your pelvic "core" into your pilates practice. An essential class for everyone, and especially important for people with incontinence, low back, hip, or pelvic pain, as well as postpartum.

Pelvic Floor Release & Restore

34:01

Pelvic Floor Release & Restore

The pelvic floor muscles contribute to core stability, continence and sexual health. Learn how you can use the breathe to release and restore optimal pelvic floor function function. This class is for everyone, and can be especially helpful for people with: low back, hip and pelvic pain, incontinence, painful intercourse, and postpartum.

Core Breathing

06:35

Core Breathing

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Stretches for Pelvic Tension & Pain

19:31

Stretches for Pelvic Tension & Pain

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

Labor CounterPressures

05:40

Labor CounterPressures

Join Physiotherapists Victoria and Jalisa (in her holiday best and pretend baby bump) to learn some partner assisted counter pressures during labor to help relieve pain. All you need are an extra set of hands and a sheet.

Reverse Kegels?

14:43

Reverse Kegels?

Did you know that not everyone needs to strengthen their pelvic floor? Join Victoria as she maps out the pelvic floor and teaches you the "reverse kegel". She'll also demonstrate how to use a massage ball or a roll of socks to help release pelvic floor muscle tension.

Top 4 PreNatal Exercises

08:11

Top 4 PreNatal Exercises

Join Jalisa for Synergy's top 4 prenatal exercises, appropriate for all stages of pregnancy.

Postpartum

Our Postpartum Core Bundle

PostPartum Weeks 0-2 Standing/Sitting Series

19:14

PostPartum Weeks 0-2 Standing/Sitting Series

A gentle standing/sitting series for after vaginal or belly birth, to help reconnect with your core and pelvic floor. This class is for all fitness levels. Helpful props to have on hand are a chair/couch and a small ball or cushion.

PostPartum Weeks 0-2 Matwork

26:12

PostPartum Weeks 0-2 Matwork

A gentle matwork series for after vaginal or belly birth, to help reconnect you with your core and pelvic floor. This class is for all fitness levels. Helpful props to have on hand are a chair/couch and a small ball or cushion.

Nursing Neck with Victoria

23:34

Nursing Neck with Victoria

This little series will nuture the necks and upper backs of those folks sore from bottle, breast, and chest feeding little bundles. It is an all levels class that will help release tension and restore posture. Optional props used are a massage ball and a band.

Core Breathing

06:35

Core Breathing

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Core Restore

15:11

Core Restore

Join Bree for this 15 minute Core Restore routine, to gently reconnect with your core. Great for for postpartum or post surgical recovery, as well as low back, hip, and pelvic pain. All you need is some space and a head cushion (optional).

PostPartum Weeks 3-6 Standing Series

27:06

PostPartum Weeks 3-6 Standing Series

A progressive but gentle standing series for after vaginal or belly birth, to help get your body moving and reconnect with your alignment. Designed for all fitness levels. Helpful props to have on hand are a couch/chair and a ball or cushion.

PostPartum Weeks 3-6 Matwork

32:29

PostPartum Weeks 3-6 Matwork

A progressive but gentle matwork series for after vaginal or belly birth, to help get your body moving and reconnect with your alignment. Designed for all fitness levels. Helpful props to have on hand are a couch/chair and a ball or cushion.

PostPartum Abs

18:16

PostPartum Abs

Learn how to connect with your deep core muscles and safely restore your core, before progressing to more advanced movements. *we always recommended consulting a pelvic health physiotherapist before starting core strengthening postpartum

Our Pelvic Health Bundle

Pelvic Health bundle

Pelvic Floor Education

06:46

Pelvic Floor Education

Learn about the bones, muscles, and function of the pelvis.

Core Education

06:11

Core Education

Learn the anatomy and function of the core, and how to integrate 'Core Breathing' into your Pilates practice.

What to Expect During a Pelvic Health Assessment

06:22

What to Expect During a Pelvic Health Assessment

Victoria explains step by step what to expect during a pelvic health assessment.

Core Restore

15:11

Core Restore

Join Bree for this 15 minute Core Restore routine, to gently reconnect with your core. Great for for postpartum or post surgical recovery, as well as low back, hip, and pelvic pain. All you need is some space and a head cushion (optional).

Pelvic Floor Activation

38:31

Pelvic Floor Activation

This class activates and cues a deeper connection with your pelvic floor muscles, with a focus on strength, control and coordination. Learn how to incorporate your pelvic "core" into your pilates practice. An essential class for everyone, and especially important for people with incontinence, low back, hip, or pelvic pain, as well as postpartum.

ALL Levels Core Connect

31:58

ALL Levels Core Connect

Learn how to connect to your core, especially the abdominals, pelvic floor and diaphragm, with this all levels class.

Deep Core Connection

36:18

Deep Core Connection

Learn to connect to your 4 main core muscles with Bree. The diaphragm, pelvic floor, transversus abdominus and the multifidus work in "synergy" to keep your body aligned and strong.

All Levels Breath Work

33:40

All Levels Breath Work

Breathing is integral to proper core and pelvic floor function. Enjoy this all levels breath work routine with Jenna.

Stretches for Abdominal and Menstrual Cramps

44:06

Stretches for Abdominal and Menstrual Cramps

Do you experience lower abdominal cramping during menstruation? Or do you have pain due to constipation or bowels? Join Jalisa for a stretching routine to help reduce and manage lower abdominal pain. You will need some pillows, a bolster if you have one, and some yoga blocks or books for extra support.

Prolapse Reset

11:15

Prolapse Reset

Join Victoria to learn some basics about pelvic organ prolapse. She'll also teach you some postures to help manage symptoms. Props you may want to use include a chair, yoga block or cushion.

Core Breathing

06:35

Core Breathing

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Reverse Kegels?

14:43

Reverse Kegels?

Did you know that not everyone needs to strengthen their pelvic floor? Join Victoria as she maps out the pelvic floor and teaches you the "reverse kegel". She'll also demonstrate how to use a massage ball or a roll of socks to help release pelvic floor muscle tension.

Stretches for Pelvic Tension & Pain

19:31

Stretches for Pelvic Tension & Pain

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

Pelvic Floor Release & Restore

34:01

Pelvic Floor Release & Restore

The pelvic floor muscles contribute to core stability, continence and sexual health. Learn how you can use the breathe to release and restore optimal pelvic floor function function. This class is for everyone, and can be especially helpful for people with: low back, hip and pelvic pain, incontinence, painful intercourse, and postpartum.

Level 1-2 Head to Toe Routine

35:04

Level 1-2 Head to Toe Routine

Join Martha for this comprehensive 35 min head to toe routine. All you need is a Mini-Stability Ball or a small pillow. Time to up our self care game Canada!

Rise and Shine Spine and Hip Mobility

15:52

Rise and Shine Spine and Hip Mobility

Doing some gentle spine and hip mobility exercises is a great way to start your day! And why not take it outside if the weather is nice? Relax, breathe in the fresh air, and enjoy.

Evening Stretch for Low Back, Hips, and Pelvis

17:37

Evening Stretch for Low Back, Hips, and Pelvis

Watch the sun set while Jessica leads a relaxing evening stretching routine designed to release low back, hip, and pelvic tension. This session is inspired by the handout from the Pelvic Pain Foundation of Australia titled Easy Stretches to Relax the Pelvis. https://www.pelvicpain.org.au/wp-content/uploads/2019/01/Stretches-%E2%80%93-Women.pdf

Quick Hips

15:00

Quick Hips

A quick little standing pelvis and hip routine that you can even do in the kitchen! Including functional standing exercises into your daily routine will help you to improve mobility, stability and strength.

Pain Solutions

Our Pain Solutions Bundle

Core Education

06:11

Core Education

Learn the anatomy and function of the core, and how to integrate 'Core Breathing' into your Pilates practice.

Neutral Spine Education

04:47

Neutral Spine Education

Learn about the concept of neutral spine with standing, sitting and lying examples, of how to incorporate neutral into your pilates practice.

Back to Basics Part 1

25:08

Back to Basics Part 1

This is a very gentle 25 min long class. A special treat to safely stretch and ease low back, pelvic and hip muscle tension. Suitable for all levels.

Back to Basics Part 2

36:28

Back to Basics Part 2

Ready for part 2? Why not set a goal of joining us for 3 classes a week? If you liked Francesca's Back to Basics classes, you'll also love her Low Back, Hip and Pelvic Pain series. Move with us:)

Full Body Progressive Relaxation

15:29

Full Body Progressive Relaxation

Join Bree for a 15 minute progressive whole body relaxation. This is a special treat for your nervous system, and can help reduce pain, release muscle tension and improve sleep.

Part 1: Treat your own Low Back, Hip and Pelvic Pain

34:25

Part 1: Treat your own Low Back, Hip and Pelvic Pain

This class is designed for anyone with low back, hip and pelvic pain. Regain mobility and strength, so you can return to the activities you love.

Part 2: Treat your own Low Back, Hip and Pelvic Pain

44:37

Part 2: Treat your own Low Back, Hip and Pelvic Pain

Due to your positive feedback, Francesca is back with more great exercises to help you treat your own low back and pelvic pain. Join her for this 45 minute mat series. If you have a mini stability ball, she'll be incorporating this through the class.

Part 3: Low Back Daily Stretch Routine

35:14

Part 3: Low Back Daily Stretch Routine

We encourage all of our patients and students to make movement a part of their daily routine. Give this class a try and maybe it will be just what you are looking for! Increasing your lower back mobility helps to decrease pain and keep you active.

Part 4: Treat your own Low Back, Hip and Pelvic Pain

41:03

Part 4: Treat your own Low Back, Hip and Pelvic Pain

Here is another class in our low back care series for you to try. It focuses on core, low back, and hips. Discover some new exercises to challenge your strength and coordination and practice some old favorites.

Part 5: Hip Mobility and Strength

36:01

Part 5: Hip Mobility and Strength

Keep those hips happy, mobile and strong with this 30 min routine with Francesca.

Core Breathing

06:35

Core Breathing

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Diaphragm Release

06:58

Diaphragm Release

Want a great way to destress, help with spine/rib mobility, optimize your deep core muscles and take a deeper breath? Ever hear about rolling your diaphragm? Join Jalisa as she takes you through the steps on how you can release your own diaphragm (similar to foam rolling). This mobility series shouldn’t take longer than 6-12 minutes! The only prop needed is a mini stability ball.

Stress Relief with Jalisa

41:17

Stress Relief with Jalisa

Join Jalisa for a gentle stretch and breathing session. The perfect antidote for a pandemic. No props needed for this class. Find a relaxing space, roll out your mat, and maybe even light a candle.

Rainy Day Stretch and Breathe

22:23

Rainy Day Stretch and Breathe

Join Martha for a slow and gentle rainy day routine that focuses on flexibility and breathing. This class will leave you calm, relaxed and ready for whatever your day will bring.

Umbrella Breathing

14:19

Umbrella Breathing

Did you know your ribs should move when you breathe? Many of us have difficulty taking a deep breath because of tension in the mid and low back. This limits the ability for the ribs to open during our inhale. Give this short, simple routine a try and start improving your overall health today! All you need is a small ball or pillow. PS...great if you are recovering from a respiratory virus (you know which one I mean:)

Gentle Yoga with Kerry

31:22

Gentle Yoga with Kerry

Join Kerry for a 30 min yoga routine, focused on gentle movements and stretches to improve your flexibility. Great for all levels.

Fall Prevention and Strength

39:06

Fall Prevention and Strength

Did you know that falls are the most common cause of injuries among older Canadian? Join Jalisa as she shows you how to fall safety, as well as how to get back up. She'll also guide you through a series of strength, mobility and balance exercises for fall prevention.

Level 1-2 Standing Series with Victoria

34:57

Level 1-2 Standing Series with Victoria

Join Victoria for this Level 1-2 standing series. All you need is a little wall space and if you like, an optional mini stability ball. A great routine for small spaces, and if you are travelling.

Our Pelvic Pain Class Bundle

Pelvic Pain Class

Full Body Progressive Relaxation

15:29

Full Body Progressive Relaxation

Join Bree for a 15 minute progressive whole body relaxation. This is a special treat for your nervous system, and can help reduce pain, release muscle tension and improve sleep.

Diaphragm Release

06:58

Diaphragm Release

Want a great way to destress, help with spine/rib mobility, optimize your deep core muscles and take a deeper breath? Ever hear about rolling your diaphragm? Join Jalisa as she takes you through the steps on how you can release your own diaphragm (similar to foam rolling). This mobility series shouldn’t take longer than 6-12 minutes! The only prop needed is a mini stability ball.

Stretches for Pelvic Tension & Pain

19:31

Stretches for Pelvic Tension & Pain

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

Umbrella Breathing

14:19

Umbrella Breathing

Did you know your ribs should move when you breathe? Many of us have difficulty taking a deep breath because of tension in the mid and low back. This limits the ability for the ribs to open during our inhale. Give this short, simple routine a try and start improving your overall health today! All you need is a small ball or pillow. PS...great if you are recovering from a respiratory virus (you know which one I mean:)

Jaw Relief

27:19

Jaw Relief

Did you know there is a strong connection between neck posture and jaw (TMJ) pain? Join Jenna to learn why, as well as some simple exercises to help relieve TMJ pain and correct posture.

Stretches for Abdominal and Menstrual Cramps

44:06

Stretches for Abdominal and Menstrual Cramps

Do you experience lower abdominal cramping during menstruation? Or do you have pain due to constipation or bowels? Join Jalisa for a stretching routine to help reduce and manage lower abdominal pain. You will need some pillows, a bolster if you have one, and some yoga blocks or books for extra support.

PNF Stretching for Flexibility

20:46

PNF Stretching for Flexibility

Looking for a fun new way to switch up your stretching and mobility routine? Follow Jalisa as she teaches you the basics of Proprioceptive Neuromuscular Facilitation (PNF) stretching and guides you through a few lower body stretches you can do on your own from home. PNF stretching relies on reflexes and muscle inhibition to produce deeper stretches, to help increase your flexibility. It also is great for increasing muscle activation and blood flow to your tight muscles!

PNF and Dynamic Stretching

34:05

PNF and Dynamic Stretching

Follow along with Jalisa as she takes you through a lower body PNF (proprioceptive neuromuscular facilitation) stretch routine paired with some dynamic stretches! For more information on PNF stretching make sure to check out our PNF education video before-hand. All stretches can be held for 5-10 seconds, paired with a contraction of the muscle for 5-10 seconds, repeated a total of 3 times. You’ll need a foam roller and a yoga strap (or belt) for this routine.

Our MindBody Movement Class Bundle

Full Body Progressive Relaxation

15:29

Full Body Progressive Relaxation

Join Bree for a 15 minute progressive whole body relaxation. This is a special treat for your nervous system, and can help reduce pain, release muscle tension and improve sleep.

Diaphragm Release

06:58

Diaphragm Release

Want a great way to destress, help with spine/rib mobility, optimize your deep core muscles and take a deeper breath? Ever hear about rolling your diaphragm? Join Jalisa as she takes you through the steps on how you can release your own diaphragm (similar to foam rolling). This mobility series shouldn’t take longer than 6-12 minutes! The only prop needed is a mini stability ball.

Umbrella Breathing

14:19

Umbrella Breathing

Did you know your ribs should move when you breathe? Many of us have difficulty taking a deep breath because of tension in the mid and low back. This limits the ability for the ribs to open during our inhale. Give this short, simple routine a try and start improving your overall health today! All you need is a small ball or pillow. PS...great if you are recovering from a respiratory virus (you know which one I mean:)

Jaw Relief

27:19

Jaw Relief

Did you know there is a strong connection between neck posture and jaw (TMJ) pain? Join Jenna to learn why, as well as some simple exercises to help relieve TMJ pain and correct posture.

PNF Stretching for Flexibility

20:46

PNF Stretching for Flexibility

Looking for a fun new way to switch up your stretching and mobility routine? Follow Jalisa as she teaches you the basics of Proprioceptive Neuromuscular Facilitation (PNF) stretching and guides you through a few lower body stretches you can do on your own from home. PNF stretching relies on reflexes and muscle inhibition to produce deeper stretches, to help increase your flexibility. It also is great for increasing muscle activation and blood flow to your tight muscles!

Rainy Day Stretch and Breathe

22:23

Rainy Day Stretch and Breathe

Join Martha for a slow and gentle rainy day routine that focuses on flexibility and breathing. This class will leave you calm, relaxed and ready for whatever your day will bring.

Miracle Ball Breathe and Release

33:00

Miracle Ball Breathe and Release

Join Jalisa as she takes you through a breathing focused miracle ball session. This session involves the use of two miracle balls, and a blue stability ball. She will guide you through a lower body relaxing roll out.

Stretches for Pelvic Tension & Pain

19:31

Stretches for Pelvic Tension & Pain

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

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