PILATES EXERCISES

Salvi Shah

This article presents a theoretical basis for techniques of physical exercises developed by Joseph Pilates.
The method, as a part of the so-called Body Mind Exercises group, first gained recognition among
professional dancers, actors and choreographers but has become more popular and is now regularly
applied in sport, fitness and physiotherapy. Pilates is a uniquely precise and intelligent approach to
exercise and body-conditioning, which gives you a leaner, suppler, more toned body and a calmer, more
relaxed mind. The initial part of the paper presents historical background, principles of performing
exercises and benefits using the Pilates Method. Pilates is a gentle, non-aerobic exercise method, which
lengthens and strengthens the muscles, and improves posture, without stressing the joints or the heart.
The Pilates method incorporates both physical and mental elements. The technique focuses on the
‘‘power house’’ or what is known today as the core; in Pilates, this includes the abdominal, gluteal, and
paraspinal muscles in particular. The final part of the article includes detailed pilates mat exercise
programme (basic, intermediate, advanced ) and evidence for the use of pilates exercises. The author
hopes to encourage the environment of physiotherapists to enhance their professional skills with
elements of Pilates’ method.

Pilates for Pregnant Women: A Healthy Alternative

Andrade Martin C, Fernandes Alvares R*, Reis Nascimento T, Waldemar Paranaiba SS, Karen da Silva
Morais T and Carvalho Santos D

Pregnancy is a specific stage in women’s life, a time when they face physiological and biomechanical
changes that, without proper monitoring, lead to the emergence of musculoskeletal discomforts. Most
of these issues are associated with postural changes, balance, ligament laxity, body weight increase and
cardiorespiratory disorders. The Pilates method provides several benefits such as increased respiratory
capacity, improved muscle strength and the strengthening of torso-stabilizing muscles, flexibility, spine
mobility, postural alignment, coordination, proprioception, balance and motor control. Given the
specific condition of pregnant women and the variations derived from such condition, Pilates may
positively contribute to these women's health within their physical and psychological limitations. The
aim of the current study is to address the importance of Pilates, clinical guidelines and physical activities
practiced in the main pregnancy periods (trimesters) through a bibliographical analysis. Pregnant
women are known for the several physiological changes they go through; thus, Pilates can make
important contributions to their health, such as the promotion of quality of life and wellbeing to
improve their adaptation to each gestational week.

Effects of Pilates Exercise Programs in People With Chronic Low Back Pain A Systematic
Review

The Pilates method has recently become a fast-growing popular way of exercise recommended for
healthy individuals and those engaged in rehabilitation. Several published studies have examined the
effects of Pilates method in people with chronic low back pain (LBP). The objective of this study is
to describe and provide an extensive overview of the scientific literature comparing the effectiveness
of the Pilates method on pain and disability in patients with chronic nonspecific LBP. The study is
based on the data from the following sources: MEDLINE-NLM, MEDLINE-EBSCO, Scopus
Elsevier, Cochrane, DOAJ, SciELO, and PLOSONE. Original articles and systematic reviews of
adults with chronic nonspecific LBP that evaluated pain and/or disability were included in this study;
studies in which the primary treatment was based on Pilates method exercises compared with no
treatment, minimal intervention, other types of intervention, or other types of exercises. The
Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) were adopted. The
literature search included 7 electronic databases and the reference list of relevant systematic reviews
and original articles to July 2014. Two independent investigators conducted the literature search and
performed the synthesis as follows: Study Design; Sample (n); Disability measure; Intervention; and
Main results. The searches identified a total of 128 articles. From these, 29 were considered eligible
and were included in the analysis. The items were stratified as follows: Pilates method versus other
kind of exercises (n = 6 trials) and Pilates method versus no treatment group or minimal intervention
for short-term pain (n = 9 trials); the therapeutic effect of the Pilates method in randomized cohorts
(n = 5); and analysis of reviews (n = 9). We found that there is a dearth of studies that clearly
demonstrates the efficacy of a specific Pilates exercise program over another in the treatment of
chronic pain. However, the consensus in the field suggests that Pilates method is more effective than
minimal physical exercise intervention in reducing pain. These conclusions need to be supported by
other proper investigations.

The effect of 12-week Pilates exercises on wellness in the elderly

Su Yeon Roh*

The purpose of this study is to examine the efficiency of 12-week Pilates exercises on wellness in the
elderly. Before Pilates exercises training, the 88 elderly (63 females, 25 males) were given and
completed a Wellness Scale. Then, the elderly participated in Pilates exercises and completed the same
scale afterwards. Results of paired t-test showed that participants in 12-week Pilates exercises
experienced significant improvement in physical (t= 2.762, P< 0.01), social (t= 3.362, P< 0.001), spiritual
(t= 2.307, P< 0.05), and emotional wellness (t= 2.489, P< 0.05). Consequently, Pilates exercises helped
improve wellness of the elderly.