What Is Pilates & How Can It Help Me?
Many people are led to believe that Pilates exercise classes involve lots of abdominal exercises such as ‘the hundred position’, sit ups or v-sits. However, mat based clinical Pilates classes led by a physiotherapist are not all about sit ups and planking. The most effective ways to engage the deep abdominals, improve strength of pelvic muscles and core control are through precise, focused movements involving coordination of the breath, engaging with deep inner muscles, and moving with mindfulness. Pilates style mat exercises are based around precise, focused movements, using cues to enhance awareness of how and when your muscles are engaging through flowing movement patterns. In our previous blog Strength vs Stability, we discussed the difference between the two concepts of strength and stability training.
Pilates is a therapeutic, preventative modality that helps to strengthen muscles by using conscious control and awareness of movement with the breath. Pilates helps us to connect to our deep core muscles with a variety of exercises that engage movement with the breath and focus on mindful movement. Pilates exercises help us to balance and strengthen various parts of the body in movements and directions we don’t often do in our daily life. Classes target precise movement patterns through slow speed repetitions which target control and endurance. By strengthening the deep stabilising muscles, Pilates helps to manage and reduce acute and chronic pain. Studies have shown that patients experiencing back pain who underwent core stability exercise programs had improved functional status at three months post intervention.1 A guided Pilates style exercise program is also an effective way to reduce injury from sports and hobbies that involve the same repetitive movement.
Some benefits of a physiotherapist-led clinical exercise session include:
Enhance mind-body connection, control and strength of the deep core abdominals
Improve postural alignment, strength, endurance and control
Manage ongoing back, hip and knee pain
Improve connection to pelvic floor, along with strength and control of the pelvic floor muscle
Injury prevention and rehabilitating from injury
Increase balance, awareness and coordination
Maintain strength and fitness during pregnancy, reducing risk of back and pelvic pain
Our innovative pregnancy safe clinical mat Physio-Fit Pilates Classes are suited to individuals who want to focus on improving their strength, rehabilitate from injury, manage an old injury or simply help to prevent injury. Pregnant individuals will always be offered suitable modifications based on symptoms, discomfort and physical ability.
Benefits of Pilates During Pregnancy
Maintaining strength and control of your body throughout pregnancy is important as your body has increased levels of the hormone relaxin which increases flexibility and tissue extensibility to prepare your pelvis for birth. So, with all this extra movement, it is important to maintain an adequate level of stability and strength of the deep back, pelvis and hip muscles. A 2021 study found that Pilates exercises during pregnancy improved the labor process and increased maternal satisfaction of the childbirth process. Having good core, back and pelvic strength and control to carry the extra weight of your growing bub is imperative in reducing the risk and severity of pregnancy associated back and pelvic pain. Current research advises moderate exercise 3 to 4 times per week is ideal for pregnant women.
In conclusion, if you want to feel stronger, rehabilitate from injury, maintain strength throughout pregnancy, or reduce risk of injury alongside training for other sports or hobbies, our new Physio-Fit Clinical Pilates classes are for you! Our Pilates Class Blog Post outlines the details of what to expect, what to bring to class and class times. We’ll see you on the mat!
Note: The Department of Health's private health insurance reforms outline that Physiotherapists are the only practitioners eligible to deliver exercises drawn from Pilates within their scope of practice and claim private health rebates. Our “Physiofit Pilates Classes” are group physiotherapy sessions with a mixture of clinically appropriate exercises, which include exercises from Pilates that target our client’s particular needs. Physiotherapists deliver these exercises within an evidenced-based and therapeutic framework targeting injury and injury prevention, rather than simply for fitness. Our Physiotherapists also conduct specific assessments and monitor clients’ progress.
References:
Brian J. Coulombe, Kenneth E. Games, Elizabeth R. Neil, Lindsey E. Eberman; Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train 1 January 2017; 52 (1): 71–72. doi: https://doi.org/10.4085/1062-6050-51.11.16
Ghandali, N.Y., Iravani, M., Habibi, A. et al. The effectiveness of a Pilates exercise program during pregnancy on childbirth outcomes: a randomised controlled clinical trial. BMC Pregnancy Childbirth 21, 480 (2021). https://doi.org/10.1186/s12884-021-03922-2
