Movement is the key
to healthy living.
Intelligent movement
leads to profound results.
Results such as a figure
skater landing a perfect
Quad, Or a Post Surgery
patient, able to walk
without pain.

There is a great
potential for change
and improvement in
all of us, no matter
our age, gender or
physical condition.


click on names to read bios


Tiffany Tanner is a fully certified Pilates Instructor with a specialization
in Post Rehab Pilates. She is certified through Polestar Education and Stott
Pilates. She has been teaching Pilates for over 6 years, has taught
internationally in Australia, Jakarta and Bali before returning to Arizona.

In addition to her comprehensive Mat and Apparatus training she has
completed advanced rehabilitation courses pertaining to chronic pain,
orthopedic prosthetics such as knee and hip replacements, various spine
conditions as well as shoulder and neck post-rehab. She is also a SmartSpine
certified instructor and has completed courses in Tom Myers' Anatomy Trains
for movement educators.


Using her knowledge of Pilates, biomechanics, gait disfunctions and postural analysis she helps her clients achieve optimal, pain free range of motion, increasing their quality of life and athletic performance. She has worked with a wide variety of clients, ranging in ages from 10 to 76 years old, professional athletes, Pilates enthusiasts, and clients recovering from injury.

Her approach to teaching is one that is geared toward proper alignment and restoring correct movement patterns through safe and gentle exercises, designed specifically to suit your body’s needs. Her commitment to creating an individual experience unique to each client is one of the reasons clients love working with her. A diverse teaching background combined with a commitment to ongoing education is what allows Tiffany to work with a broad spectrum of clients with various fitness levels and needs. Her participation in competitive sports including dance, long distance running and figure/fitness competitions gives her an edge in her Pilates instruction and practice while teaching the importance of balance alignment and posture.



Dana Sterling has worked as a therapeutic movement Facilitator for over 12 years. She holds a Bachelor’s degree in Kinesiology with a specialization in Recreational Therapy and an associate degree in Pure and applied Science. She is a Polestar Pilates Practitioner, a SmartSpine Practitioner, is PMA certified and holds numerous other certification in advanced therapeutic movement modalities.

Dana’s exercise science degree provides her with a strong foundation of biomechanics and anatomy. She has worked with clients of varying fitness levels and a multitude of functional limitations and orthopedic issues. These have included physicians, physical therapists nationally and internationally ranked athletes as well as clients recovering from or trying to prevent orthopedic surgical interventions.


Dana combined her extensive knowledge and experience, creating her own method, Integrated Movement Therapy, a new paradigm in chronic pain treatment.

Her approach is to focus on prevention and long term solutions, rather then quick fixes, preventing flare-ups and educating her clients about optimal posture, alignment and correct movement patterns. Clients with various orthopedic issues and resulting chronic pain have benefited from Dana’s expertise and innovative approach.

Dana was the Pilates-conditioning Coach at Elite Figure Skating Center in Boucherville Quebec Canada 2001 to 2007 coaching internationally and nationally ranked figure skaters and ice dancers. Dana holds a black belt in Judo and was the Conditioning Coach at Club Shidokan, home of the Canadian national Judo team 2003 to 2008. 2000 to 2008 Dana worked in a Private Movement Therapy Studio in downtown Montreal. She moved to Arizona in 2008, and opened her own practice Carefree Movement in 2010.



Gerry Allard is an Advanced Rolfer with over 18 years of experience. After being Rolfed in 1979 and experiencing dramatic changes in his posture and recoverying from chronic back pain, Gerry became interested in human development and potential.

He has furthered his education in craniosacral therapy, neurology of posture, visceral manipulation and is currently using cold laser therapy as an adjunct to Rolfing. He has worked with many professional athletes, including a super bowl quarterback and other team members. Along with professional ballet dancers he has worked with many scoliosis patients. One young patient went from a scoliosis back brace to become a star collegiate athlete.


From sedentary individuals to the weekend warrior, Gerry has helped hundreds of people suffering from chronic back pain, whiplash and various injuries improve their health and well being. Gerry’s Rolfing and his unique approach have significant benefits for those aspiring to preventive maintenance, better health and wellness.

Pilates

The Pilates Method was developed over a hundred years ago by Joseph Pilates. It is a proven exercise system using spring based equipment to stretch and strengthen the whole body from core to extremities. At Carefree Movement we integrate the Pilates Method with current scientific finding in orthopedics, sports medicine, movement science and postural analysis to help our clients achieve their best through efficient intelligent movement. Our approach focuses on precision and long-term solutions rather than quick-fixes; educating clients about optimal posture, alignment and correct movement patterns. Alignment comes first, only then will our bodies allow us to achieve our goals and surpass our expectations.

1 Private sessions - $90
5 Private sessions - $425
10 Private sessions - $800

1 Duet session - $50 (per person)
5 Duet sessions - $225 ($45/person)

5 Group sessions - $175($35/per session)

Integrated Movement Therapy

IMT is a new paradigm in chronic pain treatment. This new method relies on you; requiring you to take an active role in order to affect change.

Clients are assessed from head to toe in both static and dynamic positions. Carefully simple movement interventions are applied along with postural and functional reeducation. Clients are given simple homework exercises between sessions. Each session we reevaluate if our last interventions have proven successful, indicated by the client experiencing a steady reduction or disappearance of pain.

We believe IMT has been effective for so many people because our clients literally change their life. They learn to correct faulty movement patterns, changing the way they stand, sit, walk, run, get in and out of a car, hit a golf ball or lift weights. They realize with our guidance what they had been doing that resulted in pain, and have chosen to take an active role in changing their reality.

1 session = $120
5 sessions = $550
10 session = $950

Rolfing

Named after its founder Dr. Ida P. Rolf, Rolfing is a form of bodywork that reorganizes the connective tissues, called fascia, that permeate the entire body. Dr. Rolf recognized that the body is inherently a system of seamless networks of tissues rather than a collection of separate parts. These connective tissues surround, support and penetrate all of the muscles, bones, nerves and organs.

Rolfing works on this web-like complex of connective tissues to release realign and balance the whole body. It is a form of deep tissue manual therapy which helps bring the major segments of the body-head, shoulder, thorax, pelvis and legs-into a better vertical alignment with gravity, facilitating efficiency and ease of movement. Athletes, dancers, children, business professionals, and people from all walks of life have benefited from Rolfing. People seek Rolfing as a way to ease chronic pain and stress and improve performance in their professional and daily activities.

$150 per session


click on service to see details




To get started on a path to wellness and a better quality of life call and arrange to visit us at Carefree Pilates.


Carefree Movement : Therapy & Pilates
Address 7518 Elbow Bend Road, Suite B-5
Carefree, AZ 85331
Telephone (602) 908-7108
Email carefreemovement@gmail.com
Hours 8:00 am - 7:00 pm Mon - Fri

Disclaimer

The following videos are meant as a visual aid, helping our clients perfect their technique for their home regime. Please do not perform any exercises we did not review in person, and be mindful of the specific instructions you were given regarding what specific side (left or right) you were shown to stretch, and the order we had instructed you to perform your exercises at home. None of these exercises/stretches should result in lasting discomfort or pain, if this occurs please discontinue that specific exercise/stretch immediately.
Above all please use common sense :)

** These videos are not meant to diagnose , treat or cure any illness. If you have any medical conditions always consult your doctor before starting any new exercise or stretching regime.






Integrated Movement Therapy

is a new paradigm in chronic pain treatment. This new method does not just rely on passive techniques, or rigid treatment protocols that will be applied to you. It relies on you; requiring you to take an active role in order to affect change.

Chronic pain (especially chronic back and neck pain) is practically an epidemic in our society; why are so many people suffering? We have chronic pain because we are chronically doing things that are harmful to us, and often times we are not even aware of it.

Unbalanced Postural habits, prolonged sitting, physical trauma such as an accident or a fall and a fitness industry focused on aesthetics as opposed to function, have resulted in people thinking/feeling that pain is just a normal part of life and aging.

I beg to differ ... (click here to read more ... )


The Method

Integrated Movement Therapy is a new paradigm in chronic pain treatment. This new method does not just rely on passive techniques, or rigid treatment protocols that will be applied to you. It relies on you; requiring you to take an active role in order to affect change.

Chronic pain (especially chronic back and neck pain) is practically an epidemic in our society; why are so many people suffering? We have chronic pain because we are chronically doing things that are harmful to us, and often times we are not even aware of it.

Unbalanced Postural habits, prolonged sitting, physical trauma such as an accident or a fall and a fitness industry focused on aesthetics as opposed to function, have resulted in people thinking/feeling that pain is just a normal part of life and aging.

... continuation

I beg to differ, again and again I have seen people who follow our method change their own reality and after years or even decades of pain, become pain free. I have seen them turn younger before my eyes, as they gradually regain abilities they thought were lost forever.

I believe the reason our method has been effective for so many people, is because my clients literally change their lives, the way they stand, sit, walk, run, get in and out of a chair, hit a golf ball or lift weights. They realize, with our guidance, what they had been doing that resulted in pain, and have chosen to take an active role in changing their reality.

Integrated Movement Therapy addresses the whole body, we take a look at your structure from head to toes, we make sure we are not simply addressing a symptom, but looking to address the root cause. You are not a “Rotator Cuff” a “Herniated Disc” a “Sciatica” or “Plantar Fasciitis”. Nothing in the human Body exists nor functions by itself; rather it interacts reacts and balances in a beautifully intricate way with the rest of you.

Clients receive a comprehensive assessment in both static and dynamic positions. Simple movement interventions are carefully applied along with postural, Gait and functional reeducation. Clients are given simple homework exercises between sessions. Each session we reevaluate if our last interventions have proven successful, indicated by the client experiencing a steady reduction or disappearance of pain.

If you would like to take an active role in your wellbeing and want to take back control over your body, contact us to schedule a complimentary initial assessment.


Rehab

The Pilates principle of core stabilization addresses posture, muscle performance and motor control – the same concepts that form the basis of most orthopedic rehabilitation and therapy. The combination of modern exercise science rehabilitation principles and Pilates are very successfull in treating many common conditions and diseases, including:

  • Chronic neck and back pain
  • Sciatica
  • Shoulder impingement/tendonitis
  • Hip bursitis
  • Ankle injuries
  • Total knee/hip replacements
  • Multiple Sclerosis
  • Parkinson's Disease
  • Fibromyalgia
  • Scoliosis

PIlates is extremely versatile – the extensive exercise repertoire can be modified to fit the needs of each patient.


Sports

From weekend warriors to elite professionals, athletes looking for a competitive edge are discovering that Pilates helps you:

  • Hit the ball farther
  • Run faster
  • Jump higher
  • Correct muscle imbalances
  • Prevent injury

Developing an athlete's core – the deep abdominal muscles along with the muscles closest to the spine – makes athletes more agile, helps prevent injury and increases sports performance. Pilates builds a strong core, increases strength and flexibility simultaneously, and improves posture, stability and alignment; it is being used, worldwide, as an adjunct to athletic training for sports such as:

  • Golf
  • Equestrian
  • Cycling
  • Running
  • Martial Arts
  • Baseball
  • Basketball
  • and many more

Well Being

Pilates is an innovative system of mind-body exercise. In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates conditions the whole body. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned achieving a strong lean body with balanced strength and flexibility.

Pilates gets your mind in tune with your body, the quality of movement is valued over quantity of repetitions. No other exercise system gives you a challenging fun workout while still being gentle on your joints and back. Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves. Pilates will make you feel and look better.




* mouse over names to view




Andrea Chilcote

My work with Dana has improved my well being and literally changed my body structure. I am pain free after years of chronic pain and have built strength that enables me to engage in a highly active life without risk of injury.

Dana is both gifted and skilled, drawing on extensive knowledge and at the same time always using an individualized approach. She simultaneously knows my body’s limitations as well as its potential. Most important, I trust her.

Shari Flatt

"Pilates Instructor "does not begin to describe Dana Sterling. I have been a student of Pilates for 12 years and have never had the privilege of an instructor as highly educated as Dana.

I have referred her numerous times to my friends whom have all greatly benefited from her knowledge and her pulse on body mechanics.

There is no "group think" with Dana as she customizes each session for the individual .For strengthening or physical problems, I can promise you ,you won't be sorry you came to her.

Tina

I began working with Dana almost 12 months ago to alleviate lower back pain, which had been “managed” with a dose of chiropractor visits, yoga, and other forms of stretching. As a relatively active and health conscious person, I thought Pilates may offer some additional insights on how to alleviate my chronic back pain. What I found working with Dana was not only a way to alleviate pain…but also, more important to a type A, how to expand my athletic abilities. Over the past 20 years, I worked out regularly at a gym, and hiked 2-3 times per week. Due to my back pain, however, I was guided to stay away from running. This year, after working with Dana to strengthen my core, and achieve better alignment overall, I ran two 5K’s just breaking 8 minute miles – pain free. Dana’s taught me how to integrate stretching in my life to support my alignment and enhance my performance as a middle aged athlete. This year, instead of worrying about what I can do physically, I’m looking forward to breaking 7 minute miles - thanks so much girl!

Larry Niederhofer

I came to Carefree Pilates after sleeping in a lazy boy for six weeks with sciatica.

I am now sleeping in bed, have improved my posture and golf game and can now put on my socks in the morning.

Carolyn & Peter Jackson

Dana and Tiff are THE Best! My husband & I both go to them and have seen great improvement in our golf game and mobility. Highly recommend this studio. Carolyn & Peter Jackson

... Carolyn's OTHER testimonial :

I used to be just an ordinary action figure Gumby, then Wolverine with her sharpened paw transformed me and I am now SHE RA worshiped by all for my long drive on the golf course. Carolyn Jackson

DC

At Carefree Pilates Studio you feel immediately welcome and at home. This is a wellness-based atmosphere combined with true professionalism, warmth and beauty. My personal testimonial goes back to early 2008. I began my training with Dana after having experienced two life threatening accidents. My body was a total mess and completely out of balance. As I continued my classes and increased my attendance from two to three times per week, I continued to improve greatly. I learned that due to this focus and committment I would never need hip or knee replacement as I was not wearing my body out from horrific posture that causes over compensation on my joints and bones. It is now over 2 and 1/2 years later and I LOVE how I feel and have recommended Dana and Tiffany to all I know. My committment to myself and my health is exponentially due to these two amazing, committed and wonderfully knowledgeable ladies whose constant care and training is found NOWHERE else.

Elyse

I have been taking Pilates with Dana & Tiffany since February 2009, and I love what it is doing for me. My body is more toned, more flexible and in better alignment. Most of all my Posture has improved immensely. I believe the better you carry yourself the better you look and feel. All these changes have improved my quality of life.

Lisa

Whether you are interested in trying Pilates for the first time or if you are an experienced practitioner, Carefree Pilates is the Valley's go-to studio. Dana and Tiff are serious know-bodies! Pay close attention to the spelling there, because it is a compliment given with the highest regard for their knowledge of anatomy/physiology/kinesiology and their application of Pilates principles to bring out the best in each client's form and function. Under Dana's tutelage I experienced profound changes in my body--greater awareness, ease of movement and achievement of physical goals I had previously believed my body was unable to reach. For years, multiple bodywork professionals were as stymied as I was about why I could not perform a roll-up, even though I was quite strong. During my first session with Dana she was able to pinpoint the reason why and work with me to overcome that challenge. Amazing! These are five-star girls running a five-star studio!

Ruth Horn M.D. Montreal Canada

I had lumbar back surgery, and since I have been doing Pilates with Dana I have never had pain again. My core is strong,my posture improved and I am aware of my body position at all times. I am a physician and I can truly say that Dana has earned her MD! She is more knowledgable than many orthopedic surgeons I know!

Karolin Metivier, figure skater, Quebec Canada

I’v been doing Pilates with Dana for four years. after a couple of sessions my entire body, and especially my back was feeling much better. I’m a full time figure skater and my sport causes me a lot of muscle pain and tensions. my work with Dana gave me the strengh, the stability and the flexibility I needed to jump and perform on the ice, without the risk of injury. Doing pilates really helped me to better understand my body and learn how to breath and move efficiently while performing. Training with Dana is always a real pleasure because she adapts herself to her client and is always finding solutions to my physical problems.

Pat & Micky

We all know a Pilates workout is great but Dana and Tiffany take your workout to another level. Their sensitivity to your body's needs is nothing short of intuitive. Personally I have suffered for years with plantar fasciitis and within a couple of sessions the pain decreased significantly. It is now 95% gone. I can now walk 18 holes of golf without residual pain at night. My wife and I look forward to our twice a week workouts as our bodies and outlook on life continue to change for the better.

Connie Schaap

I have been a client of Dana Sterling for over a year. I have scoliosis which through the sheer nature of the condition causes the body to compensate for the spinal curves in troublesome ways. With Dana’s training, I have a better walking gait, better posture, I am aware of how my body compensates for the scoliosis and am able to make corrections when I notice I am doing something that causes pain. I also have training exercises I can perform at home. Carefree Pilates provides a positive and encouraging environment for physical self improvement. It was my lucky day when I called her studio for an appointment.

Linda Davis

I am a snowbird from Illinois who loves Pilates. It was a great day when I found Dana and Tiff as it has been life changing. With a lifetime of poor posture and now Rheumatoid Arthritis, they have worked with me to strengthen the muscles needed to improve my posture. When I arrived they worked within my limitations until I no longer had them. The studio is immaculate and peaceful. When I return to Illinois for the summer they communicate with my instructors and me to help me continue our work. When I leave their studio I feel taller and more energized. Most importantly, they never fail to inspire me to "live my best life."