3. Centering : The back muscles, as well as the abdominals, play a role in Pilates. The abdominals are considered the second spine because the strength of these muscles is as equally im- portant as back muscles in maintaining a good posture. Prop- er management of this area not only leads to a good posture, but also helps the progress of well-coordinated movements. 4. Control : Every movement carried out in Pilates has to be con- trolled and slowly paced. This requires attentiveness, concen- tration, and control of the movements performed. Controlling the movement may condition all the muscles in that particular muscle group, which involves the specified movement. 5. Precision : The movement pattern should be precise. Mindful concentration of the movements helps to create a meticulous movement pattern. 6. Flowing movement : This principle involves a series of con - trolled movements. Similar to a single movement, transition of movements also must be well-coordinated. This requires strength and agility, developed through continuous practice. Pilates automatically corrects the tight, contracted, and over- stretched muscles. 7. Isolation : When an individual participates in Pilates, he or she can distinctly identify the muscles that are performing a spe- cific movement. 8. Routine : Pilates is not an over-night solution, it takes time to see and feel results. Therefore, executing the Pilates tech- niques on a regular basis and patiently awaiting the results is essential. Image 1: Pilates Instructor Demonstrating the Correct Performance of Pilates Using a Reformer
In the past, Pilates techniques have been practiced using special- ized apparatus, but it can now be done with self-performing mat exercises. The Reformer, Wunda chair, Cadillac (Trapeze table), and Ladder and Arc Barrel are some of the apparatus specially de- signed for Pilates procedures. Image 1 shows how the Reformer is used. Pilates has shown its effectiveness in many areas. It has been suc- cessfully shown to treat people with neurological and musculo- skeletal conditions, enhance the performance of athletes, and preserve the functionality of the elderly. Evidence shows that mus - culoskeletal conditions such as back pain [32][33] and fibromyalgia [34] can be treated with Pilates. Pilates may not be a good option for patients having degenera- tive disc problems, disc herniations, or fractures of the vertebrae. Pilates exercises have been specified for certain medical condi- tions [34][35] . Pilates techniques for fibromyalgia Mat exercises: ● Theraband LE stretching and chest opening. ● Grounding. ● Bridging. ● Pelvic clocks.
● Heel slides. ● Chest lifts. ● Spine stretch forward. ● S/L leg work. Reformer workouts: ● Arm circles. ● Leg in strap work. ● Rowing. ● Short spine. ● Mermaid. ● Arm work seated on the long box. ● Eve’s lunge. Cadillac workouts: ● Supine arm work. ● Supine arms with tower bar. ● Leg in strap work. ● Mini-swan. ● Mini-reverse tower. Pilates techniques for back pain: ● Ab prep. ● Breast stroke prep. ● Shoulder bridge prep. ● Leg circle. ● Shell. ● Hundred. ● Leg lifts and leg circles. ● Staggered and both legs together. ● Spine stretch forward. ● Leg extension.
Note. Image adapted from: http://en.wikipedia.org/wiki/ File:Pilates_Teacher.jpg
Pain and yoga Yoga is an ancient Indian technique that affects the physical, psy- chological, and spiritual well-being of an individual. The term “Yoga” originated from the Sanskrit term “Yuj,” meaning “Union.” Patanjali is considered to be the Yogi who defined the basics of yoga. According to his teachings, yoga has eight sections: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. Asana and Pranayama target physical matters such as posture and breathing. The exercises and postures create peace and infuse energy into both mind and body through controlled breathing. Yoga has five categories: Raja, Karma, Bhakti, Jnana, and Hatha. The first four types are more concentrated toward mental and spiritual well-being. As Hatha yoga focuses on the physical well-being combined with postures and breathing, it has become very popular in the Western community. It includes vari- ous styles such as Ashtanga, Ananda, Bikram, Kripalu, Iyengar, and Kundalini [36] .
Benefits of yoga ● Improves immunity [37] . ● Help practitioner avoid non-communicable diseases such as obesity and diabetes mellitus [39] . ● Stimulates the internal organs (e.g., kidneys, liver, and heart) [39] . ● Relieves pain such as back pain, neck pain, headaches, fibro- myalgia [37][38] . ● Reduces heart rate and blood pressure [37][39] . ● Weight loss [37] . ● Getting rid of anger [39] . ● Relieves anxiety and depression [37][38] . ● Enhances the level of tolerance and reduces fatigue [38][39] . ● Helps manage stressors of life [37][39] .
EliteLearning.com/Physical-Therapy
Book Code: PTCA2624
Page 63
Powered by FlippingBook