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Courtesy of  ISO Fit Studio

Scoliosis is a common medical condition where a person’s spine is curved like an “S” or “C” shape. A healthy spine should be a straight line but due to inheritance or bad posture, this condition is commonly found curved.

Scolosis is usually found in youths, predominately females. According to the HK Department of Health, a survey conducted in 2006/07, there are 16.7% students are suffering from Scoliosis, compared to a survey in 1999/00, there is a 7% increase.

There are generally three causes of Scoliosis, which are Congenital (inborn), Neuromuscular and Idiopathic. Congenital scoliosis happens due to the formation of the spine bones during development in the womb. Neuromuscular scoliosis is caused by problems such as poor muscle control, muscle weakness or paralysis. Idiopathic scoliosis is an unknown cause yet the most common type in youths.

Although Idiopathic scoliosis seems to be the least disruptive to our daily lives, the effects of this condition could start from a simple back pain which could easily escalate to diminishing lung function due to the distortion and stiffness of the rib cage. Other complications of scoliosis include low back arthritis and pain as an adult; respiratory problems; self-image – the asymmetry of the trunk will look awkward.

To prevent scoliosis from worsening or to improve the condition, there are a few different options. Posture training such as Pilates acts as an important role in prevention and treatment of scoliosis. Pilates helps slow down curving of the spine by strengthening their core muscles. When these muscles are strong, they help lengthen the spine and improve posture. This will help individuals understand how the body works, increasing awareness of the weaker parts of the body.

Physiotherapy exercises can also help with the prevention of scoliosis. A well-trainedphysiotherapist will be able to assess and classify curve patterns. Performing correct breathing and strengthening exercises will help with the individual’s alignment.

Simple exercises can be done at Iso Fit, at home or even at the office to help to strengthen the correct muscle and improve alignment.







The Lateral Raise is a great exercise that can typically done by beginner exercisers with little difficulty. Though this exercise is not difficult to perform, when done correctly, it can be quite effective in helping to increase muscular strength and tone of the shoulders. From carrying shopping bags, to playing tennis or golf, this exercise has great applications in everyday life. 


Another great attribute of the exercise is that it can easily be done with a resistance band or tube, at home, at the office, or on the road - so lets get started!


  1. Loop the band securely under both feet and hold the ends of the band with both hands. 
  2. Begin with your arms at your sides and palms facing towards each other. 
  3. Keep your elbows straight and lift your arms to just above shoulder level, making sure to keep the shoulder and shoulder blade secure. 
  4. Slowly lower.
  5. Admire toned shoulders!
  1. 把阻力帶安全地放在雙腳低下,雙手緊握阻力帶的末端。
  2. 開始動作為雙手手臂放在兩旁,雙手手掌心相對。
  3. 垂直手肘,並橫向伸展雙手至肩膀水平,確保您的肩膀和肩胛骨是固定的。
  4. 然後慢慢垂下雙手。
  5. 為您強健的肩膀鼓掌!
Let us know what you think - you can purchase your resistance band here. 


Most of us in Hong Kong spend many hours in front of the computer, which leads to pretty poor posture.....and eventually chronic aches and pains. Check out this article by Iso Fit showing how a very simple exercise can help avoid computer kyphosis - http://www.isofit.com.hk/news/avoiding-computer-kyphosis.
大部分香港人長時間在電腦前工作,不正確坐姿可能引致神經性痛楚。想改善這個問題,看看由ISO Fit 中心提供簡單易學的訓練吧!

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