Maintaining GYROTONIC® Exercises at Home

15th April 2025

The benefits of GYROTONIC^® can follow you home! If you wish to keep yourself loose, tone your muscles, or just keep your body in working order between classes, there are numerous ways you can include the movements in your day-to-day life.

Why Home Maintenance of Practice is Important

Regular movement is essential for experiencing the full effects of GYROTONIC^®. By adding even just a few minutes of conscious movement into your daily routine, you can:

Enhance spinal mobility and decrease stiffness
Enhance circulation and flexibility
Isometric exercise strengthens the muscles
Reduce stress and tension via breathwork

Simple GYROTONIC®-Inspired Movements for Home

Though the professional equipment in studio sessions allows for deep feedback and resistance, it is possible for you to do similar movement patterns at home too. Here are some simple exercises you can try:

1. Seated Spinal Mobilisation

Sit down in a chair with the feet planted on the floor
Breathe in as you elongate your spine, breathing out as you slowly round forward through your back.
Flow into an easy arc, raising your chest slightly on the inhalation that follows.
Repeat 6-8 times in a rhythm that is smooth and controlled.

2. Standing Spiral Twists

Stand with your feet shoulder-width apart.
Put your hands on your ribs or stretch your arms outwards.
Breathe in, lengthen your spine, then twist slowly towards one side on exhalation.
Back to centre, repeat on the opposite side.
Do 6-10 repetitions while maintaining smooth movement.

3. Side Bending Waves

Stand with feet grounded, arms relaxed.
Breathe in, reach the top arm up overhead while side-bending opposite;
Exhale, move back to center and then repeat on the opposite side.
Concentrate on one unbroken, wave-like movement.

4. Floor-Based Pelvic Mobility

Lie on your back, knees bent, feet flat.
Breathe in, tilt your pelvis forward, making your lower back slightly arched.
Exhale, push your lower back toward the ground, activating your core muscles.
Repeat 8-10 times to release tension and strengthen your core connection.

Improving your home practice

A stool, resistance band, or light weight can be used as props to create depth in movements.
Be cautious of breathing: Match movement with breathing for smoothness and comfort
Practice regularly: Even 10 minutes a day can make a difference.
Supplement with GYROKINESIS^®: Most of the floor exercises for GYROKINESIS^® can be easily adapted

Advantages of GYROTONIC® and GYROKINESIS® for Daily Life

GYROTONIC® for Breast Cancer

Bck to Blog

“Now in my 70’s I continue to take Mara’s classes and despite serious arthritis in the spine and knees I’ve managed to maintain an active life. I have forgone the ambition to become a ballet dancer but because of Mara’s enthusiasm and extraordinary talent as a teacher of Pilates and Gyrotonic I’m able to walk 10,000 steps a day and lead a happy life. Thank you Mara for being you.”

Robert Smith

“I’ve had the privilege of working with Mara for 9 years, in different settings, using equipment from Pilates Reformer to Gyrotonic machines. It’s impossible to praise Mara enough. Her focus, encouragement and knowledge never fail to motivate me. Mara is one of the key reasons I’m fit in my eighties and I’m beyond grateful for her skill and compassion.”

Rose Levinson, Ph.D.

“I have such a positive experience of Mara’s classes. Two things in particular make the classes so unique – the first being Mara’s ability to make everyone who has attended feel that they have her attention. The second is Mara’s understanding of the body, its capabilities and limitations. I can genuinely say that I have always felt energised after class and I know that this contributes to my sense of well-being.”

Yvonne Coughlan

“Mara is a brilliant and inspirational teacher who has taught me Gyrotonic and Pilates for many years in group, duets, and individual settings. Mara has both a deep knowledge of the way the body works and many years of experience, which she brings to her teaching. Mara works tirelessly and with great enthusiasm and her joy and love of movement is infectious and inspiring.”

Livia Gainham

“Mara has a real talent for getting to know her clients, understanding/researching complex problems and introducing exercise routines that are safe, effective and fun! After regular weekly Gyrotonic classes my mobility has significantly improved, the pain is now controlled without meds and I have regained my zest for life.”

Jaqui

“Gyrotonic is the most uplifting and incredible exercise system. Mara’s teaching has allowed me to develop fantastic technique and strength and my body is fully rehabilitated and strong nowadays thanks to Mara’s teaching. Most importantly seeing Mara every week is the highlight of my week, her energy, humour and love of movement has been so inspiring. I never want to miss a class and it is the highlight of my week.”

Emily Holmstoel