Metoda Pilates
The Pilates method is a system of mind-body exercises founded by Joseph H. Pilates in the early 1900s. While developing his method, Pilates drew inspiration from yoga, ballet, and ancient Roman and Greek exercises. He initially applied this method to patients in a hospital within a prison camp during World War I. Later, in the 1920s, he used the Pilates method to aid the recovery of injured dancers in his own studio in the USA. The Pilates method is based on six key principles that should be emphasized during exercises:
Centering:
Activating core muscles (including the transversus abdominis, diaphragm, abdominal oblique muscles, pelvic floor muscles, and multifidus) during exercises.
Concentration
Focusing attention on the proper execution of Pilates exercises.
Control:
Exercising with concentration and maintaining control over movement and posture.
Breathing:
Performing exercises in rhythm with breathing to encourage the activation of deep trunk muscles.
Flow:
Executing the exercises smoothly and ensuring seamless transitions between consecutive exercises.
Precision:
Giving utmost attention to the quality of exercise technique. Exercises should be performed with a limited number of repetitions (typically 10-12 times), with a gradual increase in difficulty, while maintaining the correct breathing rhythm.
In Pilates, significant importance is placed on proper body posture alignment. It's crucial to maintain symmetrical weight-bearing on the feet while standing and to keep the head, shoulders, and pelvic girdle in a neutral position. Pilates sessions can be conducted either individually or in groups. While most exercises are performed on a mat, special equipment such as the Reformer, Cadillac, Wunda Chair, and Ladder Barrel can also be used. Pilates exercises are a widely used form of core stability training, effective for maintaining core and trunk stability, improving flexibility, and increasing core strength and muscle endurance through stretching and strengthening exercises. These exercises primarily engage the deep muscles of the lumbopelvic area, often referred to as core muscles.
DCo jsou svaly trupu?
The core can be described as a muscular box comprising the abdominal muscles in the front, paraspinal and gluteal muscles in the back, the diaphragm as the roof, and the pelvic floor and hip girdle musculature as the base. This core box contains 29 pairs of muscles that play a crucial role in stabilizing the spine, pelvis, and kinetic chain during functional movements. Without these muscles, the spine would become mechanically unstable under compressive forces.
The core muscles include:
- Rectus abdominis (located in the front)
- Internal and external obliques (located on the sides).
- Transversus abdominis (wrapping horizontally around the midsection)
- Erector spinae (running alongside the spine)
- Multifidus (running along the spine)
- Quadratus lumborum (located in the lower back, above the hips)
When the core functions as intended, it ensures proper force distribution and maximizes force generation. The core is particularly vital in sports and various movements, as it provides "proximal stability for distal mobility." For example, when lifting your arm, core muscles must activate before arm muscles to ensure a quality movement.
This subject has drawn the attention of many scientists. EMG Studies have demonstrated that core muscles such as the transversus abdominis and multifidi contract 30 milliseconds before the shoulder moves and 110 milliseconds before the leg moves in healthy individuals, theoretically to stabilize the lumbar spine. However, patients with Lumbar Back Pain often exhibit delayed muscle contractions.
The core is vital for balance and walking, two essential aspects of human movement. Core muscle activation is integral to achieving quality movement, and impairments in this area can lead to shorter steps, decreased walking speed, an increased risk of falls, and limitations in daily activities.
In summary, the core is the center of the body and plays a critical role in facilitating quality movement. A strong and stable core helps prevent injuries and allows individuals to perform at their best. Additionally, some scientists, including Kibler et al., define core stability as the ability to control the position and movement of the trunk over the pelvis and legs.
Cviky Pilates jako rehabilitace: Pilates v klinice
Clinical Pilates refers to personalized exercise programs created by physiotherapists to address the specific needs of individual patients, determined through a physical evaluation of their movement. Pilates exercises enable efficient and coordinated contraction of multiple muscles, promoting holistic movement. These exercises are adaptable to each patient's characteristics and abilities, making them accessible to everyone.
Every patient is unique, and their requirements vary. During the initial session and subsequent sessions, the physiotherapist should observe the patient's progress and adapt the exercises according to their needs. The type, intensity, and progression of exercises should be determined by the physiotherapist based on the individual's condition. Clinical Pilates can be thought of as a tailored exercise program rooted in the Pilates method, guided by a physiotherapist. It is employed in physiotherapy to alleviate symptoms and support healing in various conditions.
Coditions when Pilates Exercises can be effective:
- Back pain
Pilates for Patients with Lower Back Pain: Pilates exercises have been proven effective in reducing pain and disability, increasing the range of motion in lumbar flexion, and improving functional ability. They activate the deep stabilizing muscles (core muscles) and restore lumbopelvic rhythm. Research suggests that Pilates exercises for patients with Lumbar Back Pain should be conducted in sessions lasting 30-60 minutes, twice a week. Furthermore, performing Pilates exercises twice a week yields more clinically effective results than once-a-week sessions. In this patient population, Pilates mat exercises are more effective compared to equipment-based exercises.
- Knee osteoarthritis
* Pilates for Patients with Knee Osteoarthritis: Knee osteoarthritis (KOA) is the most prevalent joint disease, causing pain and functional limitations in adults. Exercise programs, including Pilates exercises conducted 3-5 times a week for 8-12 weeks, have proven effective in improving pain and strength in KOA patients. Notably, Pilates exercises are more effective than isometric exercises for KOA patients. Given the importance of protecting the knee and its surrounding structures, these exercises should be performed under the guidance of a physiotherapist.
- Pilates exercises during pregnancy and postpartum
Pilates training, applied twice a week for 8 weeks in pregnant women, has shown to be effective in enhancing and maintaining core stability, core endurance, balance, pain management, diastasis recti (abdominal separation), mood, and quality of life. The postpartum period is a critical phase in a woman's life, marked by numerous changes in the female body. This period typically begins after childbirth and is generally considered to last for six weeks. Exercise serves as a valuable method for managing these changes. Several studies have indicated that a 12-week Pilates exercise program, applied during the postpartum period, can improve postpartum women's functional levels, reduce depression, and enhance sleep quality.
- The Effects of Pilates Exercises on Patients with Shoulder Pain
Based on several scientific studies, it can be concluded that Clinical Pilates exercises are more efficient in alleviating pain and improving function when compared to conventional exercises for patients with shoulder pain. Therefore, it is worth considering Clinical Pilates exercises as a valuable exercise model in clinical physiotherapy programs. These exercises may include scapular stabilization and glenohumeral joint mobilization in various directions, such as flexion, abduction, and internal-external rotation, and can be repeated ten times.
- The Effects of Pilates on Patients with Multiple Sclerosis:
Multiple sclerosis (MS) is a degenerative disease of the central nervous system, and individuals with MS often experience balance problems, sensory impairments, muscle weakness, spasticity, general fatigue, and cognitive and autonomic dysfunction. These disorders can affect a patient's mobility and their ability to carry out daily activities. Pilates exercises have been shown to improve balance, walking, mobility, strength, respiratory function, and cognitive abilities in ambulatory patients with MS. Additionally, these exercises can help reduce the risk of falls in this patient population. The literature attributes these benefits primarily to the fact that Pilates is grounded in core stability. It's evident that the core plays a crucial role in various aspects of physical health, even in the context of neurological diseases and the symptoms associated with them.
Hodina Pilates
During the initial session, patients are introduced to the fundamental principles of Pilates, which encompass instructing them in the inward movement of the lower abdominal wall and engaging in supine exercises that involve segmental movements of the trunk muscles to maintain a neutral posture. It's crucial for every patient to grasp the significance of the anterior-posterior tilt of the pelvis. Historically, Pilates exercises were recommended to be performed in a neutral position. However, achieving a neutral position first requires an understanding of the anterior-posterior pelvic tilt position. This understanding is key to performing Pilates exercises correctly and with the desired effectiveness.
After the first session, a typical Pilates session comprises a variety of exercises designed to work on different aspects of the body's strength and flexibility. These sessions typically involve supine (lying on your back), sidelying (lying on your side), quadruped (on all fours) exercises, sitting on an exercise ball, and standing exercises.
The exercises are usually categorized into several groups, including strengthening, stretching, range of motion, and balance training. These exercises may include movements like thoracic extension, general abdominal strengthening, core stabilization exercises focusing on the deep abdominal muscles such as the transversus and internal oblique, as well as posture exercises.
As the sessions progress, the difficulty of these exercises is gradually increased, with a focus on maintaining a neutral position of the spine, even when faced with different orientations of gravity. Exercise balls and resistance bands can be incorporated to improve postural stability.
It's recommended that participants perform these exercises barefoot to ensure better connection with the ground and enhance body awareness.
While a mirror can be used for visual feedback, it's worth noting that it is often not preferred during Pilates sessions. This is because focusing on one's reflection in the mirror can be distracting and may divert a person's attention from the quality of their movement.
The main goal is to help the patient focus on centering and concentration.
Závěr
In conclusion, Pilates is a comprehensive method that offers a range of physical and mental benefits. Rooted in the principles of core stability, control, and precision, Pilates exercises are adaptable and effective for individuals of all ages and fitness levels. The method's history, developed by Joseph H. Pilates in the early 1900s, draws inspiration from various movement disciplines, making it a holistic approach to fitness and rehabilitation. Throughout this article, we explored the core principles of Pilates, emphasizing the importance of understanding core musculature and practicing proper alignment. We delved into the role of Pilates in various clinical settings, showcasing its effectiveness in managing conditions such as knee osteoarthritis, shoulder pain, and multiple sclerosis. Additionally, we highlighted the advantages of Pilates during pregnancy and the postpartum period, illustrating its positive impact on core stability, pain management, and overall well-being. Pilates sessions were examined in detail, emphasizing the gradual progression of exercises, the use of exercise balls and bands for postural stability, and the role of Pilates instructors in guiding participants through each session. The avoidance of mirrors during sessions was recommended to foster mindfulness and enhance the focus on movement quality.
Zrcadla se při cvičení nepoužívají, protože cílem je soustředění na vlastní tělo a správné provedení pohybu, podporuje se “mindfulness” a tím zlepšuje kvalita pohybu.
In essence, Pilates offers a holistic approach to physical fitness and rehabilitation, focusing on the core, balance, flexibility, and control. Whether for improving strength, managing specific medical conditions, or enhancing overall well-being, Pilates remains a valuable and adaptable method that promotes lifelong health and fitness. By understanding and applying the principles of Pilates, individuals can experience positive transformations in their physical and mental health, achieving a harmonious balance between body and mind.
