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Pilates
The document provides a comprehensive overview of Pilates, an anaerobic exercise method developed by Joseph H. Pilates, combining elements of yoga and martial arts. It covers its historical background, foundational principles, benefits, types of equipment used, and indications and contraindications for practice. Evidence from various studies supports the efficacy of Pilates in improving flexibility, strength, and pain management in diverse populations.
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Pilates
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- 2. Introduction History Principles Theory Effects Benefits Equipment Prescription Contents
- 3. Progression MATwork Indications Contraindications Evidences References Contents
- 4. Pilates isan anaerobic method of exercise, popular all around the world. It combines the modern knowledge about the human body with well known ancient activity like yoga and tai chi. It was founded by Joseph H. Pilates. Introduction
- 5. According toAPPI(Australian Physiotherapy and Pilates Institute), Pilates is, “a form of dynamic stabilization retraining that reconditions the body from central core to prevent reoccurrence of and treat a range of postural, musculoskeletal and neurological conditions.” - Withers & Stanko, 2001 A more recent definition, according to a systematic review by Wells, C. et al in 2012, indicates that “Pilates is a mind- body exercise approach requiring core stability, strength and flexibility and attention to muscle control, posture and breathing”.
- 6. As achild Joseph was very sick and suffered from a number of ailments like asthma, rheumatic fever and even suspected of having tuberculosis and rickets. Hence, he worked hard with the help of his father who was a trainer, to improve his fitness. As he grew, he began to enjoy various sports like diving, skiing and gymnastics. He became a professional boxer and taught self-defense and in 1912 moved to England. History
- 7. Joseph beganto work in refugee camps where he helped in the rehabilitation of the injured by teaching them exercises which were a combination of Yoga, Karate, ancient Greek and Roman exercise programs and Zen meditation. In 1918, Joseph was credited when no internees at his camp took ill during the influenza epidemic in England. He also experimented with bed springs for the recovery of muscle tone which led to the creation of the Cadillac(or Trapeze) and the Universal Reformer. He moved to the USA and gave the name “Contrology” to his approach in the year 1926.
- 8. He taughthis method to 6 instructors and opened two studios in New York city. He authored two books: Your Health (1934) and Return to Life Through Contrology (1945) Joseph died at the age of 87 in 1967 and Romana Kryzanowska became Joseph’s successor.
- 9. Traditional Principles: Flat / Neutral Spine: Pilates believed that correct breathing was very important and that if a child had a flat spine, an adult should also have a flat spine. Contrology: is a complete coordination of the body, mind and spirit. Pilates believed in performing vigorous exercises to improve the blood circulation and correct breathing that helps remove the germs out of the body and also helps to develop the lung and heart control. Principles
- 10. Pilates Principles: Alignment: Correct postural alignment of the skeletal structure. Helps to prevent risk of injury. Hence, position the pelvis, ribcage, shoulder girdle and head in neutral with each other and maintain this posture while performing the exercises to maintain it. Breathing: Full and thorough inhalation and exhalation leads to a body charged with oxygen and purged of waste gases. Oxygen circulating in the blood allows proper functionality of each cell in the body and carries away the waste related to fatigue. When performing Pilates, one must take deep breathes that engages all the sides of the ribcage including the postero-lateral wall.
- 11. Centering: Pilatescalled a very large group of muscles surrounding the abdomen, lower back and buttocks as ‘the POWERHOUSE’. Physical energy exerted from the center coordinates movement with the extremities. Hence , it is important to build a very strong powerhouse in order to rely on it for day-to-day activities. Modern instructors call it ‘the CORE’. Concentration: Pilates demands intense focus on the fundamental movements and on the controlled breathing while paying careful attention to the instructors.
- 12. Control: Allphysical motion must be controlled by the mind. Control over the POWERHOUSE, where all the motions originates, gives control over the movement of the extremities. A strong POWERHOUSE stabilizes the torso and allows flexibility of the body. Fluidity of Movement: Movement is expected to be continuous, smooth and even throughout the session through appropriate use of transitions. No jerky, rushed movements are allowed. Once precise movement has been achieved, the exercises should become familiar or flow from within without the instructions.
- 13. The coreis made of: The lumbopelvic/hip complex – impact from movement meets compression of weight from upper trunk and arm movement. The inner unit- the diaphragm, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and the pelvic floor muscles. The outer unit- muscles of the neck like trapezius, muscles that stabilize the shoulders, allowing the arm movements like biceps, triceps and the muscles of the hips. Theory
- 15. Neutral Pelvis:in an anteriorly tilted pelvis, strengthening of the abdominals and the gluteals is done with stretching of the lower back to achieve a neutral pelvis. Effects of Pilates on Powerhouse
- 16. Lengthening ofthe spine: Pilates looks to achieve a lengthened POWERHOUSE as it decompresses the spine. Hence, the core is first concentrically and then isometrically engaged. Abdominopelvic Cavity Tone: this cavity is referred to as the cylinder that connects the thigh to the ribcage. more rigid the cylinder, the more stable is the core.
- 17. Improves Strength& Muscle Endurance. Improves Flexibility Improves Posture and Alignment Helps in Relaxation Improves Coordination/Precision/Control Improves Natural Balance Reduces Stress and Fatigue Reduces Pain Improves Emotional and Mental Status Improves the Praxis Benefits
- 18. An observationalstudy was done in the year 2004 by Segal N. A. et al in order to assess the effects of the Pilates method on the flexibility and body composition and health status. A sample of 47 adults were considered of which 32 met the criteria of missing no more than 1 weekly 1 hour session of Pilates mat class during each of the 2 month period. The raw data was collected at the time intervals of 2, 4 and 6 months. The investigator was blinded to the study and the results showed no improvements of truncal lean body mass, height, weight or any other body composition parameter. Conclusions showed that Pilates may have helped to increase the flexibility of the muscles of the body. Evidence
- 19. A randomizedcontrolled trial with pretest posttest design was done by Rydeard R et al in 2006 aimed to investigate the efficiency of therapeutic exercise approach in a population with Chronic LBP. Thirty nine subjects aged between 22 and 50 years were randomly allocated to 1 of 2 groups. The experimental group participants underwent a 4 week program of Pilates exercises while the control group subjects were given no exercises but only routine advice. Evidence
- 20. The outcomemeasures were Roland Morris Disability Questionnaire and Numerical Pain Rating Scale. There was improvement in the functional disability and the pain intensity which was maintained over a period of 12 months after randomization. Evidence
- 21. People withchronic pain and joint stress People with low back pain People who need to prevent osteoporosis Overweight and obese people During and after pregnancy Senior Citizens Athletes Business Professionals Artists and Performers. Who is benefited?
- 22. The fewequipment that were invented by Joseph Pilates but have been modernized are : Mat Tower Cadillac/Trapeze Ring Barrels Chair Universal reformer Hand weights Equipment
- 23. Physio-ball Bosuball Medicine ball Thera-bands/Thera-tubes
- 27. A studywas published with the title, “ effectiveness of Mat Pilates or Equipment –based Pilates exercises in patients with Chronic nonspecific Low Back Pain: A Randomized Controlled Trial” authored by da Luz Jr. M. A. et al. It was a blinded study which was conducted at a private clinic. 86 patients with chronic LBP participated and randomly allocated into 1 of the 2 groups. Evidence
- 28. Scoop PilatesBox Softening Pilates Imagery Neutral Zone Pilates Stance Terminology
- 29. According tothe FITTS principle: Frequency: 4 times a week Intensity: vigorous Time: 15-30 minutes per session Type: Both. Prescription
- 30. Body Awareness/ Fundamental Exercises Beginner Intermediate Advanced Progression
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- 32. Pelvic placement/ bowl: Fundamental Pilates
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- 34. Head &Cervical Placement Fundamental Pilates
- 35. Foot work/ Toe raises: Fundamental Pilates
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- 37. Weight loss Fitness during Pregnancy for mother and baby Dysmenorrhea Mobility enhancement Chronic LBP Chronic pain and joint stress General fitness Indications
- 38. A studyon the effect of Pilates exercises on the post-partum maternal fatigue was published by Ashrafini F et al in 2015 in Singapore Medical Journal. 80 women participated in the clinical trial and were randomly allocated into 1 of the 2 groups. The control group did not receive any treatment. The experimental group was give Pilates exercises 5 times a week for 30 minutes per session for a length of 8 weeks. Fatigue levels were measured using Multidimensional Fatigue Inventory. The study’s findings showed a reduction of postpartum maternal fatigue Evidence
- 39. Acute episodesof RA Suspected whiplash injuries Acute episodes of LBP Early stages of CV surgeries Third trimester of pregnancy Recent surgeries Acute infections and swellings Contraindications
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