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Pilates and Back Pain

A new study completed at Leeds Becket University on non specific lower back pain and Pilates, indicated that the Pilates method of exercise  when practised two times  per week reduced pain and disability in the lower back.

Non Specific Lower Back Pain and Pilates

 

A New Research Study on Pilates

The practice of Pilates has shown to increase HDL cholesterol levels in a new study observing 22 healthy females. Read more about the study

Pilates for Improved Balance

New research to show that doing Pilates can improve your dynamic balance. The research was carried out to help find ways of preventing falls – the age group was between 62-77 years of age.  Follow this link for more information “Pilates for Improved Balance

Olympic Swimmer Doing Pilates

Olympic  swimmer using Pilates for upper body strength

Pilates & Back Pain

An Article on Pilates and Back Pain

Principles of Pilates

You can benefit both mind and body when doing Pilates, exercise research shows that doing physical exercise can improve academic performance. The first time that you perform an exercise, the movement may feel unnatural and difficult to achieve a level of flow through the movement but with practice and good technique the movement will become a sub conscious effort rather than a conscious effort.

Concentration – Focusing on the Pilates movement at the time as you perform the exercise will help the body move correctly and efficiently and can help to clear the mind of everyday thoughts.

Breathing – it can take time to synchronise with the movements of the body, the tendency is to hold your breath when first learning an exercise, and breathing through the exercise takes time to master. It is only when you have achieved this that you will fully benefit from the Pilates method.
Centring – Pilates focuses on developing a strong, stable core which enables you to control your movements as you perform the exercises
Control – It can feel at first that you are unable to control your body’s movement through the exercise, this may be an awareness issue, but being coached through the exercise can help to become proficient and more aware of your body
Precision – when performing each of the exercises during your routine aim to maintain correct position throughout each of the repetitions and if you begin to feel that it is straining you, stop as it is the quality of the exercise that is important rather than the amount.
Flow- movements should be smooth when you are performing the exercises, it should look effortless
Relaxation – learn to be aware of your abilities and work within them- remember to aim for ‘quality’ not ‘quantity’ when you are performing the exercises.

A new client for Pilates maybe?

Why Warm Up for Pilates

Group of 5 people doing a stretch in on gym mats
Warming up helps prepare you for the main workout and has a few general functions:-
1. Mentally prepares the body for training
2. Helps to prepare the body for exercise by increasing the body’s core temperature, viscosity of muscles and oxygen uptake for increased efforts.
3. Activates the central and peripheral nervous system (muscles contract and relax better)
4. Helps prevent injury
5. Improves co-ordination for technical workouts
Warm ups can be general or specific and should include low to moderate exercises intensities. General warm ups are usually approximately 8-15 minutes duration and usually start with some small joint circling motions, increasing to full range of movement exercises that involve all major muscle groups, some active stretching, and then moving onto light resistance exercises.
Specific warm up exercises may be introduced that are focused towards the main training section dependent on the structure of the workout.
Generally static stretching is now avoided in the warm up as research shows that muscles can initially be weakened after a static stretch. Periods of static stretching after a movement based warm up can actually cool the body down relaxing the muscles, affecting the muscles active contraction mechanism.