pilates and yoga 4/14

pilates

a method of exercise and physical movement designed to stretch, strengthen, and balance entire body

categoriezed as fitness endeavor and important adjunct to physical rehab of all kinds

versatile approach for strength and flexibility training, balance and proprioceptive reeducation, motor learning, postural education, breathing mechanics, body awareness

helps with movement transitions and environmental transitions

facilitates proper structural alignment, spinal articulation breathing and timing of muscle recruitment

increases bone loading in correct alignment

principles of pilates

relaxation

concentration

control

centering

fluidity

precision

breathing

stamina

pilates—relaxation

alleviating tension prior to initiating exercise utilizing breathing to quiet the mind and prepare to focus

pilates—concentration

focus on mind/body connection

improved body awareness in athletes translates to better understanding of body in space and how to control at minute level

leads directly to improved athletic performance in any sports/performing arts

pilates research

most beneficial programs included at least 1-2 sessions/week of pilates/strength; sessions of <60 mins of core-based, strength, or mind-body excs, training programs from 3-9 wks of pilates and core-based excs

pilates—control

exercises designed to be performed with specific muscles controlling the movements

study shows pts with an initial episode of LBP taught spinal stabilization excs 2x/wk for 4 wks had a decreased rate of recurrence which is usually at 60-86%

study shows pts with chronic LBP participating in pilates based excs program 3x/wk for 4 wks reported a significant decrease in pain and disability measurements which was maintained over a 12 mo period

pilates—centering

referees to core muscles or “powerhouse” that must be coordinated to initiate the movements

these include pelvic floor musculature, transversus abdominis, multifidus, obliques

study shows muscle dysfunction in LBP was a problem in motor control in the deep muscles related to segmental joint stabilization

study shows co-activation of the abdominal and pelvic floor muscles during voluntary excs

pilates—fluidity

no static or isolated movements, excs can be done individually or as a continuous program

pilates—precision

every movement and instruction has a purpose that is critical to safe execution of the excs

every excs beings first with activation of core muscles then global muscles

pilates—breathing

proper breathing aides motor control

study shows contraction of specific muscles in postural tasks are affected by respiratory maneuvers

pilates—stamina

slowly increases improving overall endurance with grace of movement emphasized over speed or quantity of repetitions

reformer equipment

cadillac equipment

core align equipment

yoga

traced back over 5000 years to ancient northern indian civilizations

hatha yoga is basis for modern yoga first introduced to the west in late 1800s and early 1900s

western yoga practice utilizes ‘asanas’ or physical poses, ‘pranayama’ or yogic breathing and some component of meditation to achieve a mind-body connection

benefits of yoga

flexibility, strength, posture, breathing, cardiovascular, stress, emotional/cognitive,

yoga—flexibility

stretches all soft tissues including muscles, tendons, facial sheaths surrounding muscles

yoga—strength

varied poses promote upper and lower body strength and stamina as well as core strength

yoga—posture

increases body awareness and understanding of neutral spine posture

coupled with gains in strength and flexibility→improved alignment

yoga—breathing

pranayama/yogic breathing emphasizes mindful, deep breathing that can improve lung capacity and breath control, especially important for athletes as well as clients with pulmonary dysfunction

yoga also boosts oxygen levels in brain

yoga—cardiovascular

lowers BP and HR, optimizes HR variability

yoga—stress

biochemical responses to yoga include decreased hormone NTs, catecholamines, increased oxytocin

yoga—emotional/cognitive

linked to decreased fatigue, improved concentration, mood and immune system

adaptive yoga

refers to modified versions of asanas, pranayama and meditation techniques and is utilized to treat people with a variety of diseases and disabilities: cognitive issues, developmental issues, multiple sclerosis, SCI, TBI, stroke, parkinson’s, etc.

depending on level of impairment therapists will use a variety of props not always utilized in traditional yoga practice to facilitate specific desired postures (blocks, straps, platforms, foam rollers, therapy balls, etc.)

integrating pilates and yoga concepts into tx

improving balance, posture, gait, and stability requires improved core & global strength, motor control, coordination, flexibility

excs are versatile, open and closed chain weighted and NWB, can be performed in any position necessary to isolate a muscle

clinical documentation

demonstrate progress and skill

describe what a particular excs achieves instead of specific pose

name specific muscle groups being worked

explain why a certain excs will enable a pt to perform a specific functional task

describe why increased alignment, strength, felxibilty and so on will aid your pt to complete a functional task and how this exercise approach will accomplish this objective