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Pilates for Stretching and Strength

What’s so great about Pilates? Read this article from ACE Fitness to find out! Come visit us at San Diego Sports Physical Therapy to see if Physical Therapy and Pilates are right for you.

Pilates Primer

Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep-body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez) is an 80-year-old exercise technique first developed by German immigrant Joseph Pilates. Only in the past decade has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.

Focusing on the Core

The abdominal, hip and back muscles are often collectively referred to as the body’s core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility and build strength.

How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one’s own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body’s core. Exercise sessions are designed according to individual flexibility and strength limitations.

Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates mat-based classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.

Connecting With Pilates

The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.

What will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component is advisable.)

An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates’ unique breathing patterns, which don’t always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $10 to $30 for group sessions. If you’re more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available.

Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.

Additional Resources

American Council on Exercise—Pilates Mat Training by Shirley Archer: www.acefitness.org/acestore/p-290-pilates-mat-training.aspx
WebMD Video—Yoga Pilates Studies: www.webmd.com/video/yoga-pilates-studies

Selecting a Pilates Instructor

Finding a fitness instructor who is a good match for your goals and personality can be challenging. The Pilates Method Alliance suggests asking the following questions of any instructor with whom you are considering working.

Was the instructor trained through a comprehensive training program?
Did that training program require a written and practical test, lecture, observation, practice and apprentice hours?
How many total hours were spent in the training program? (The Pilates Method is a knowledge-based method of exercise and training. Time spent in certification training produces qualified teachers.)
Does the instructor have any other movement-related teaching experience?
How long has the instructor been teaching Pilates?
What is the instructor or studio’s philosophy and specialty? Are they able to handle special needs, injuries and rehabilitation?
Does the instructor or studio teach the full repertoire of Pilates on all types of apparatus?

Exercise for Osteoporosis

Bone health is an important aspect to healthy living! Look at this article featured in WebMD reviewed by James E. Gerace, MD to learn more about exercising for Osteoporosis. Visit us at San Diego Sports Physical Therapy for more PT information today!

One of the best ways to strengthen your bones and prevent osteoporosis is by getting regular exercise. Even if you already have osteoporosis, exercising can help maintain the bone mass you have.
Super Foods for Your Bones

The Reason for Exercise for Osteoporosis
Why do health experts recommend exercise for osteoporosis? When you exercise, you don’t just build muscle and endurance. You also build and maintain the amount and thickness of your bones. You may hear health professionals call this “bone mass and density.”
Three types of exercise for osteoporosis are:
• Weight-bearing
• Resistance
• Flexibility
All three types of exercise for osteoporosis are needed to build healthy bones.
Weight-bearing Exercise for Osteoporosis
Weight-bearing means your feet and legs support your body’s weight. A few examples of weight-bearing exercise for osteoporosis are:
– Walking
– Hiking
– Dancing
– Stair climbing
Sports like bicycling and swimming are great for your heart and lungs. However, these are not weight-bearing exercise for osteoporosis. That’s because you are being held up by something other than your feet and legs, such as the bicycle or the water.
Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better.
Resistance Exercise for Osteoporosis
Resistance means you’re working against the weight of another object.Resistance helps with osteoporosis because it strengthens muscle and builds bone. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures.
Resistance exercise for osteoporosis includes:
• Free weights or weight machines at home or in the gym
• Resistance tubing that comes in a variety of strengths
• Water exercises — any movement done in the water makes your muscles work harder.
You can find instructions for safe exercises online. Once source is the CDC http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/). Another source is the National Institute on Aging (http://www.niapublications.org/exercisebook/chapter4_strength.htm).
For best results, do resistance exercises two or three times a week. Make the exercise more challenging by gradually adding weight or repetitions. Work all your different muscles — including arms, chest, shoulders, legs, stomach, and back. Be sure not to do resistance training on the same muscle group two days in a row. Give each muscle group time to recover.
Flexibility Exercise for Osteoporosis
Flexibility is another important form of exercise for osteoporosis. Having flexible joints helps prevent injury.
Examples of flexibility exercise for osteoporosis include these:
• Regular stretches
• T’ai chi
• Yoga

Making Exercise for Osteoporosis Safe
Many people worry about the safety of exercise later in life. You may be concerned if you already have osteoporosis or osteopenia. Perhaps you have never been very physically active. Whatever your concern, you can choose from a range of safe exercise options.
To ensure your safety during exercise for osteoporosis, keep these guidelines in mind:
– Talk to your doctor before beginning any exercise program. This is especially important if you know you have bone loss or osteoporosis.
– Weight-bearing exercise does not have to be high impact. Running, jogging and jumping may put stress on your spine. These high-impact activities may lead to fractures in weakened bones. If you already have bone loss, choose gentler weight-bearing exercise like walking, dancing, low-impact aerobics, and gardening.
– If you already have osteoporosis, be careful of exercises that involve bending and twisting at the waist. This motion can put you at risk of fracture. Exercises that involve waist twisting include sit-ups, toe touches, and rowing machines. Golf, tennis, bowling, and some yoga poses also include some twisting at the waist. Talk to your doctor before choosing any of these activities.

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Pilates for Stretching and Strength

Exercise for Osteoporosis

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