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Posture Training and Individual Exercise Modified Pilates
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Posture Training and Individual Exercise Modified Pilates

What is Pilates?

Pilates is a centering technique that focuses on lumbo-pelvic stability and uses the mind and body together. Performing Pilates movements with the right breathing pattern both reduces pain and ensures better quality of movements.

Unlike other exercises, Pilates exercises also target the balancing of the muscles. An important point is that the movements are not very repetitive, but combined with various movements. Thus, making the connection between attention and control and the muscles requires focused concentration. Even the simplest movement feels powerful and compelling.

Pilates improves posture, muscle strength and flexibility. It is a proven technique in terms of good balance, coordination, body strength, reducing stress and maintaining general fitness.

Why Modified (Clinical) Pilates

After an injury or surgery, our body goes into a defensive state and protects the injured or painful area of the body. This creates an imbalance between the muscles. The person has to work his healthy muscles more in order to continue his functional movements. Thus, this imbalance between the muscles is compensated. Therefore, the existing disorders should be corrected with the treatments applied and the body should be retrained with exercises to prevent the reoccurrence of injuries.

For these reasons, pilates exercises are used as a part of rehabilitation in the clinic. However, there are some difficulties in applying the Classical Pilates Method, developed by Joseph Pilates, who developed the method, especially on dancers and athletes, for people with a sedentary (sedentary) lifestyle. For this reason, Classical Pilates exercises have been modified as a result of research conducted by the Australian Physiotherapy and Pilates Institute (APPI), the founders of which are physiotherapists. These Modified Pilates exercises are used as a part of rehabilitation, especially in physical therapy clinics.

After an injury or surgery, our body goes into a defensive state and protects the injured or painful area of the body. This creates an imbalance between the muscles. The person has to work his healthy muscles more in order to continue his functional movements. Thus, this imbalance between the muscles is compensated. Therefore, the existing disorders should be corrected with the treatments applied and the body should be retrained with exercises to prevent the reoccurrence of injuries.

For these reasons, pilates exercises are used as a part of rehabilitation in the clinic. However, there are some difficulties in applying the Classical Pilates Method, developed by Joseph Pilates, who developed the method, especially on dancers and athletes, for people with a sedentary (sedentary) lifestyle. For this reason, Classical Pilates exercises have been modified as a result of research conducted by the Australian Physiotherapy and Pilates Institute (APPI), the founders of which are physiotherapists. These Modified Pilates exercises are used as a part of rehabilitation, especially in physical therapy clinics.

Who Is Modified (Clinical) Pilates Suitable For?

    We recommend modified pilates for
    ● those who have spine problems (waist, neck, back problems),
    ● those who have orthopedic disorders (hip, knee, etc. problems),
    ● those with posture disorders (back pain due to working at a desk for a long time),
    ● those with osteoporosis,
    ● during and after pregnancy,
    ● sedentary people who want to start sports,
    ● professional athletes

What are the Benefits of Modified (Clinical) Pilates?

    ● It improves your body awareness and corrects your posture.
    ● It increases your overall muscle strength.
    ● Strengthens your pelvic floor muscles.
    ● It increases your body flexibility.
    ● It improves coordination.
    ● Increases balance.
    ● It gives correct breathing control.
    ● It reduces the incidence of injuries.

Modified (Clinical) Pilates for Pregnancy and Beyond

Pregnancy is one of the most special processes a woman can go through. Of course, it is the desire of all expectant mothers to spend this process in the most enjoyable, comfortable and trouble-free way. While the hormonal changes that occur during pregnancy prepare the expectant mother for a comfortable birth, they also cause a relaxation in the tendons, intra-articular ligaments and muscles. In the later stages of pregnancy, as the baby grows, the mother’s posture begins to change. Especially with the change in the center of balance, pain can be felt in the lower back, back and pelvis area. As a result of the weakening of the pelvic floor muscles, the support to the bladder and uterus area decreases, as a result, as the baby grows, urinary incontinence may occur when sneezing or coughing.

Problems such as muscle-joint problems, spinal problems (scoliosis, waist-neck hernias, etc.) that existed before pregnancy may also cause new pains and complaints during pregnancy.

Thanks to the modified pilates exercises to be done regularly, possible complaints can be prevented, existing pains can be minimized and a healthier and more enjoyable pregnancy process can be ensured.

Modified (clinical) pilates is of particular importance for a healthier pregnancy, as it strengthens the deep muscles that support the spine (tr.abdominus, multifidus, etc.) and the pelvic floor muscles. Combining exercises, especially with breathing, causes the expectant mother to be more comfortable at the time of birth and increase the amount of oxygen needed by the mother and baby during pregnancy.

The fact that the expectant mother has not exercised before does not prevent her from doing pilates during pregnancy. The use of positioning suitable for all periods of pregnancy, the selection of materials that comfort the expectant mother, the correct breathing, coordination and controlled movement patterns make pregnancy pilates more reliable.

What are the benefits of pilates during pregnancy?

    ● strengthens the pelvic floor muscles,
    ● reduces back pain,
    ● improves balance and coordination
    ● prepares for a more comfortable normal birth process with breathing exercises,
    ● reduces the fear of childbirth,
    ● psychologically prepares for motherhood,
    ● It allows the uterus to recover more quickly after delivery.

When is the best time to start pilates during pregnancy?

    ● The fact that you have not exercised before does not prevent you from starting pilates.
    ● As long as your doctor allows, you can start pilates at any time of your pregnancy.
    ● If you do not have a situation that prevents you from exercising, you can continue to do pilates once or twice a week until birth.

How Should a Modified (Clinical) Pilates Instructor Become?

Modified Pilates is a treatment method and exercise method used by physiotherapists as a part of rehabilitation in physiotherapy clinics today.
A good modified pilates instructor first determines the strengths and weaknesses of your body with a posture analysis. (Head and neck position, shoulders and back posture, waist and hip position, knee and foot posture are examined in detail.)

With the evaluation he will make, he will get information about your general health (your existing health problems, the surgeries you have had, your spine mobility, your range of motion, your pain situation, etc.), your profession, the activities you do during the day and your sports history. In line with this information, the trainer determines the most appropriate exercise prescription for the person.

If you have any health problems, he/she sees your doctor when he/she deems it necessary. In addition, if any exercise indication is detected by your trainer (pain, limitation of movement, blood pressure, etc.), he should be able to terminate the program and direct you to the most appropriate treatment clinic. Your instructor should share the observation results with you, and the goals and objectives and expectations in the program should be determined together.

The program to be implemented should include stability, mobility, stretch and balance exercises in line with your needs, the movements should be exercised in appropriate positions, with the correct breathing technique, the daily program should be an average of 1 hour session consisting of warming up, specific exercises and cooling down movements. Exercises must be done painlessly. Your instructor should introduce a few exercises that you can do at home or at work as a home program. The exercises should be in the number of repetitions that you can do the movement correctly. As your endurance increases, the number of repetitions should also be increased.

The personalized exercise program must be at the mat level for beginners, and the basic principles of pilates (alignment of the centers, breathing-chest cage placement, etc.) should be taught correctly on the mat. The trainer should use auxiliary apparatus (swiss ball, magic circle, theraband, form roller, etc.) to make the movement difficult or easier according to your needs. Continuity is important in achieving the desired goals in exercises. With an average of 4 weeks, progress should be determined and when the person is ready, high-level exercises should be started. When progress is made in mat exercises, new movements in other pilates equipment (reformer, barrel, chair trapeze, etc.) should be included in the program in line with the targets.