{"id":78,"date":"2012-11-19T09:15:01","date_gmt":"2012-11-19T09:15:01","guid":{"rendered":"http:\/\/petersphotogallery.com\/vanea\/?page_id=78"},"modified":"2015-02-01T03:27:34","modified_gmt":"2015-02-01T03:27:34","slug":"pilates","status":"publish","type":"page","link":"http:\/\/petersphotogallery.com\/vanea\/pilates\/","title":{"rendered":"pilates"},"content":{"rendered":"

\u00a0<\/a>\"pic.a\"<\/a><\/p>\n

Why pilates<\/strong>
\nTo answer this question I really need a whole book. Pilates over the last 10 years in Australia has become popular in gym’s as a ‘matclass’; with personal trainers as they train up ‘your core’; with physiotherapists following on from specific deep abdominal muscle research (Transverse Abdominus TVA \u00a0TrA) as individual treatment \/ exercise and in ‘physiotherapy – led’ Pilates small group classes.
\nThere seems to be a definite fusion or perhaps blurring of where pilates stops and starts and where ‘core’ training starts. So let’s start at the begining with Joe.
\nWho was Joseph Pilates<\/a>
\n<\/strong>This link takes you a nice overview of Joseph’s life and work.\u00a0 The rather scary picture is one of many that shows him working with his ‘clients’ in his New York studio.
\nHis single minded dedication to the perfection of his “Principes” is evident in the traditional “Pilates Method”\"thE8ZJ4ND0\"<\/a>
\nThese principles:\"reformer<\/a>
\nCentering<\/em>
\nConcentration<\/em>
\nControl<\/em>
\nPrecision<\/em>
\nBreath<\/em>
\nFlow<\/em>
\n….all form parts of a complete ‘Mind- Body’ workout. Many say (I think Joseph did too!) that he was ahead of his time using the precision of each movement to obtain optimal control through concentration and a deep focus on the breath to connect postures into flowing movements both on the mat and various apparatus.
\nPilates and me<\/strong>
\nI became interested in Pilates exercise in 2000-1 when it was first becoming quite popular as a class ‘mind body exercise’ in the fitness industry. I had an increase in young female patients who were presenting with low back pain and pelvic torsion problems which were directly related to their new ‘Pilates Mat classes” at their local gyms.
\nHaving always been a bit of a gym junkie, completing my ‘fitness leader’ training in 1998 and helping teach “high\/low” exercise classes at my gym; I decided I needed to know more about Pilates and set out on my Pilates training.\u00a0 I completed the Physiotherapy “Clinical Pilates” level 1-4\u00a0<\/a> training and then went on in 2005-6 to a more intensive training with Polestar Pilates <\/a>here in Sydney.
\nIn the last eight years\u00a0I have been fortunate enough to combine, fuse and develop my own interpretation of how Pilates based exercises can fit safely <\/em>into the treatment and training \u00a0of women of all ages.<\/p>\n

I would like you to have a look at this collection of videos <\/a>which describes really nice the correct alignment and Pilates ‘set up’ for the \u00a0pelvic and shoulder girdle in various body positions.<\/p>\n

Exercises<\/strong><\/p>\n

For your back<\/strong>.
\nThoracic and Lumbar spine<\/strong>
\nhttps:\/\/www.youtube.com\/watch?v=j3-wsAKekGY&app=desktop<\/a>
\nhttps:\/\/www.youtube.com\/watch?v=Q9ioj6MMOwY&app=desktop<\/a>
\nhttps:\/\/www.youtube.com\/watch?v=dIA4r3MZguQ&app=desktop<\/a>
\nhttp:\/\/vimeo.com\/63338681<\/a><\/p>\n

Pregnancy Pilates studio and mat<\/strong>
\nThese videos are useful in demonstrating variations of ‘\u00a0Pilates type’ exercises. remember to always work in your best spinal posture with deep pelvic floor and deep tummy TVA activation:<\/strong>
\nhttps:\/\/www.youtube.com\/watch?v=dQUXttiw2yk&app=desktop<\/a>\u00a0combining 4 point kneel and Yoga
\nlots more to come…\u00a0<\/em>For some clients parts of this video may be too advanced, but the idea is to show that you can still do lots of work in your pregnancy with correct supervision.
\nThe following is a short article I wrote for Michelle Kenway on her website.<\/p>\n

7 Pilates Studio Exercises You Need to Know About<\/strong>
\n Pilates and Pelvic floor dysfunction<\/strong>
\nPilates studio exercises use specific Pilates equipment to perform a wide range of Pilates exercises. The traditional equipment developed by Joseph Pilates comprises: The Cadillac (or trapeze table), The Reformer, the Wunda Chair, Low and High barrels and a variety of small apparatus.
\nStudios offer individual and small group exercise sessions that usually involve a \u2018tailored\u2019 exercise program to suit the client\u2019s needs. Some Pilates studios and gyms offer \u2018Reformer classes\u2019 where multiple, low to the ground or \u2018allegro\u2019 reformers are used and clients all work together.
\nThe Pelvic floor muscles are part of our \u2018Deep Core\u2019 muscles and can be difficult sometimes to activate and maintain in a co-ordinated way when we add in the more demanding mat and studio exercises.
\nStudio equipment based Pilates exercises can be an excellent way to assist and control some of these more demanding mat exercises. All the exercises listed below are great if you are able to maintain your pelvic floor muscle lift and breathe control.
\nThe following exercises have been chosen because they are commonly taught, and often in \u2018group reformer classes\u2019..<\/p>\n

REFORMER<\/p>\n

1. Supine Arm series<\/p>\n

2. Standing side split series<\/p>\n

3. Long stretch series<\/p>\n

4. Quadruped<\/p>\n

5. Reverse Abdominals<\/p>\n

CADILIAC (trapeze table)<\/p>\n

6. Rolling down<\/p>\n

7. Teaser prep<\/p>\n

1. Supine Arm series<\/p>\n

\"Supine<\/a>
\nThis exercise is performed lying on your back on the reformer with legs in \u2018table top position. Hands are holding the\u00a0 reformer straps and a series of arm pulling exercises are performed.\u00a0 The \u2018tabletop\u2019 position is a difficult position for some clients to maintain.\u00a0 The added load of moving the reformer against spring and body weight resistance may overload the IAP\u00a0 (Intra\u00a0abdominal pressure) and cause downward pressure on the PFM (pelvic floor muscles)<\/p>\n

 <\/p>\n

2. Standing side split series<\/p>\n

\"standing<\/a><\/p>\n

This exercise is performed in standing sideways.\u00a0 The standing legs \u2018open wide\u2019 position may be too much of a challenge for some clients.\u00a0 They may brace and bear down with IAP (increased intra- abdominal pressure) onto their PFM (pelvic floor muscles).<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

3. Long stretch series<\/p>\n

\"long<\/a>
\n<\/a><\/p>\n

This exercise combines upper body and core strength, similar to the mat push up. The carriage movements will alter the intensity of this challenging \u2018Core\u2019 exercise.\u00a0This exercise position into \u2018plank\u2019 may cause raised IAP ( intra abdominal pressure) beyond the strength of the pelvic floor muscles.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

4. Quadruped<\/p>\n

\"Quadruped\"<\/a><\/p>\n

This exercise is performed on all 4s and is a great progression from lying on your back, to hands and knees. The carriage is moved out and in by using coordinated movements that challenge the trunk and upper body strength.\u00a0 This all 4s position is often used in Pilates exercise and is an excellent alternative to sitting when gaining awareness and control of the PFM. \u00a0However the resistance of the springs, outward distance of the carriage and speed are all factors that may overload the PFM.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

5. Reverse Abdominals.<\/p>\n

\"reverse<\/a><\/p>\n

This exercise facing the head end of the reformer uses the movement of the hips and knees on the carriage to strengthen the Rectus Abdominus (six pack)\u00a0 In this PFM \u2018aware\u2019 position of 4 point kneeling; the whole trunk is working. Care must be taken not to overload the PFM in an attempt to \u2018work\u2019 \u2018six pack\u2019.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

6. Rolling Down.<\/p>\n

\"Rolloing<\/a><\/p>\n

This exercise performed on the Cadillac is an assisted abdominal roll down using springs and a bar to help support the trunk movement. \u00a0Care must be taken not to hold the breathe and lose the PFM connection on the concentric rollup phase of the exercise<\/p>\n

 <\/p>\n

 <\/p>\n

7. Teaser Prep<\/p>\n

\"Teaser<\/a><\/p>\n

This mini roll-up on the Cadillac uses the push through bar and springs to assist the chest raise. abdominal pressure).\u00a0 With the exception of the long stretch series these studio exercises if modified correctly can be used to assist clients with pelvic floor dysfunction.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

If you think any of your exercises may be too demanding for your PFM seek help from a Women\u2019s Health Physiotherapist working with your Pilates teacher\u00a0.<\/p>\n

At our Northbridge and Wynyard physiotherapy rooms http:\/\/www.sportsfocusphysio.com.au\/contact-us\/northbridge\/<\/a>\u00a0we offer studio sessions. You will have an individual\u00a0 assessment and 3 follow up individual sessions to\u00a0understand and learn\u00a0your program. You can then start your program in the studio with a maximum of 4 people at any one time. Each client has their own program and the Physiotherapist works with all 4 clients individually throughout their 1 hour group session, moving constantly to each person, correcting, teaching and demonstrating movements .<\/p>\n

Now lets have a look at some of the beginners matwork exercises<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

This page is a work in progress….more coming soon !<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0 Why pilates To answer this question I really need a whole book. Pilates over the last 10 years in Australia has become popular in gym’s as a ‘matclass’; with personal trainers as they train up ‘your core’; with physiotherapists following on from specific deep abdominal muscle research (Transverse Abdominus TVA \u00a0TrA) as individual treatment […]<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"magazine.php","meta":{"footnotes":""},"class_list":["post-78","page","type-page","status-publish","hentry","post-seq-1","post-parity-odd","meta-position-corners","fix"],"_links":{"self":[{"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/pages\/78","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/comments?post=78"}],"version-history":[{"count":85,"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/pages\/78\/revisions"}],"predecessor-version":[{"id":1951,"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/pages\/78\/revisions\/1951"}],"wp:attachment":[{"href":"http:\/\/petersphotogallery.com\/vanea\/wp-json\/wp\/v2\/media?parent=78"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}