Pilates And It’s Benefits For You
What is Pilates?
Pilates was invented by Joseph Pilates. It provides low impact exercise for anyone. Although it has evolved over the years, the fundamental principals have remained. Pilates exercises are designed to flow a bit like modern yoga.
Pilates Benefits
There have been multiple studies over the years examining how effective pilates can be. It has been found to be good for decreasing pain, improving function and quality of life for people with long and short term medical conditions. Some conditions it can help with include scoliosis, hypertension, ankylosing spondylitis, multiple sclerosis, back and neck pain (Byrnes et al., 2018, Paolucci et al., 2019 and Pastana Marques et al., 2020).
What does Pilates Involve?
Pilates involves focussed exercises often in sequence. Exercises can be slow and controlled or more dynamic, strength exercises.
Pilates ensures full body awareness through thoughtful breathing. It also works on postural alignment and muscle length. Some exercises are body weight exercise and it really can cater to everybody.
Breathing, concentration and thinking of one’s centre is meditative in nature. It also allows us to notice how our body moves. With feedback from a knowledgeable instructor one can gain full mind-body connection.
Physiotherapy and Pilates
Physiotherapy and pilates is the perfect match. A physiotherapist has specialist assessment skills and knowledge of movement patterns. These combined will allow improvement in muscle strength, postural awareness and static and dynamic balance (Pastana Marques et al., 2020).
What Training Do You Need To Be A Pilates Instructor?
Unfortunately it is possible to call yourself a pilates instructor after only a weekend course. Not every course is equal and anyone can become a pilates instructor. There are some great courses out there. It is always recommended that you look into the credentials of the person taking the course. As a physiotherapist there is the Australian Physiotherapy Pilates Institute (APPI), Polestar and Stott which are well regarded worldwide. Other courses are available and the best way to find out is to talk to the instructors and ask questions about their experience.
Reformer Pilates
A reformer is a bed that moves due springs located underneath a sliding platform. It isn’t as scary as it sounds as how much it moves depends on the person using it. It isn’t going to throw anyone around and with guidance and thoughtful movement it is a very safe piece of equipment. The benefits of using a reformer is the variety of exercises that one can perform and the precision of the movement it encourages. Studies have found that using the reformer can build a person’s confidence in exercises and this in itself allows for improvement in pain and function (Cazotti et al., 2018).
How Often Should Pilates be Performed Per Week?
This really depends on how often one can commit to it and it should always be enjoyable. If it is becoming a chore the benefits may not be so profound.
Appointment times range from 30 minutes to one hour, three to five times per week. If it is the only exercise possible due to a specific injury, three times per week may be appropriate. However, most people will do one to three times per week and gain significant improvements especially if in a 1:1 situation (Paolucci et al., 2019 and Cazotti et al., 2018).
How Long should Pilates Be Continued For?
Pilates can definitely be a lifelong exercise choice. One study found that pilates provided benefits in pain relief in women over 65 years of age with a long history of back pain (Paolucci et al., 2019). Muscles strengthen when loaded repeatedly and loaded to fatigue. It can be expected that improvements will be seen in the short term (six to eight weeks) with benefits lasting for a long time (three months plus). Longer term training has been shown to be more effective overall (Pastana Marques et al., 2020).
So What Next?
Nice one, you have decided Pilates is the exercise of choice. The next step is to have a full body assessment. This will provide the instructor with an in depth understanding of any physical limitations and together can develop individual goals. By setting goals the program will be focused to the participant.
It is also important that you trust the practitioner and get on with them. If there is a connection between the therapist and client, spending so much time together is easy and beneficial. Pilates can be confronting to some as it can demonstrate areas of weakness. To those open to the process the rewards are huge and long lasting.
Pilates at Inspire Motion Physio
Emily is passionate about Pilates. She has seen it help people gain the self belief they may have lost as a result of injury. When someone has been unable to do the activity they enjoyed as a result of injury or illness there is a deep sense of loss and sometimes a loss of connection between the body and the mind.
Emily has used Pilates to help people muscular dystrophy to keep moving even if they are a wheelchair user. Pilates with Emily has helped a young girl with a painful, hyper mobility disease (Ehlers Danlos Syndrome) learn about how her body works and build confidence in her activities of daily living. Pilates with Emily has helped a middle aged man who thought he would never step foot in a kayak again get back out there.
Pilates has brought groups of people together and forged long lasting friendships.
Through a comprehensive assessment, Emily will formulate a plan to help you achieve those goals. It can be as simple as wanting to bend down to your dog or grandchild or as big as climbing a mountain with a pack on your back or running 100 miles.
References
Byrnes, K., Wu, P-J. and Whillier, S. (2018) ‘Is Pilates an effective rehabilitation tool? A systematic review’, Journal of Bodywork and Movement Therapies, 22, pp. 192-202.
Cazotti, L,D A., Jones, A., Roger-Silva, D., Coutinho Ribeiro, L.H. and Natour, J. (2018) ‘Effectiveness of the Pilates Method in the Treatment of Chronic Mechanical Neck Pain: A Randomized Controlled Trial’, Archives of Physical Medicine and Rehabilitation, 99, pp. 1740-1746.
Paolucci, T., Attanasi, C., Cecchini, W., Marazzi, A., Capobianco, S.V. and Santilli, V. (2019) ‘Chronic low back pain and postural rehabilitation exercise: a literature review’, Journal of Pain Research, 12, pp. 95-107.
Pastana Marques, K.A., Trindade, C.B.B., Almeida, M.C.V. and Bento-Torres, N.V.O. (2020) ‘Pilates for rehabilitation in patients with multiple sclerosis: A systematic review of effects on cognition, health-related physical fitness, general symptoms and quality of life’, Journal of Bodywork and Movement Therapies, 24, pp. 26-36.