Pilates

How can I strengthen my pelvic floor muscles?

October 6, 2011 by Anne Austin Leave a Comment

Answer: Try Pilates.

Here is the summary of the study:

Int Urogynecol J. 2010 Apr;21(4):401-8.

A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength.

Culligan PJ, Scherer J, Dyer K, Priestley JL, Guingon-White G, Delvecchio D, Vangeli M.

Abstract

INTRODUCTION AND HYPOTHESIS:

The purpose of this study is to determine whether a Pilates exercise program and a pelvic floor muscle-training (PFMT) program could provide similar improvements in pelvic muscle strength.

METHODS:

Sixty-two women with little or no pelvic floor dysfunction were randomized to Pilates or PFMT. Each group had 24 biweekly 1-h sessions with either a physical therapist or Pilates instructor. Strength was measured via perineometry (cmH(2)O). Two questionnaires–pelvic floor distress inventory (PFDI-20) and pelvic floor impact questionnaire (PFIQ-7)–were also collected.

RESULTS:

At baseline, the Pilates and PFMT groups measured 14.9 +/- 12.5 and 12.5 +/- 10.4 cmH(2)O, respectively (p = 0.41). Both the Pilates and PFMT groups got stronger (6.2 +/- 7.5 cmH(2)O, p = 0.0002 and 6.6 +/- 7.4 cmH(2)O, p = 0.0002, respectively), with no difference between groups p = 0.85. PFIQ and PFDI scores improved from baseline but not between groups.

CONCLUSIONS:

Further study is required to determine if Pilates can actually treat pelvic floor dysfunction.

Filed Under: exercise, lifestyle, pelvic floor muscles Tagged With: pelvic floor muscles, Pilates, strengthening pelvic floor muscles

What can help my ankylosing spondylitis condition?

October 6, 2011 by Anne Austin Leave a Comment

Answer: Try Pilates.

Thirty men and women with ankylosing spondylitis who were randomly allocated to do Pilates for one hour, three times a week for 12 weeks were functioning significantly better by the end of the course than a control group who just received “care as usual.” Importantly, the Pilates group continued to maintain their improvement 12 weeks later.

The researchers concluded, “Our study is the first clinical study designed to investigate the role of Pilates method in AS treatment. We believe that further research with more participants and longer follow-up periods could help assess the therapeutic value of this popular physical exercise method in AS.”

Here is the summary of the study:

Rheumatol Int. 2011 Apr 17.

Effect of Pilates training on people with ankylosing spondylitis.

Altan L, Korkmaz N, Dizdar M, Yurtkuran M.

Abstract

The objective of this study was to investigate the effects of Pilates on pain, functional status, and quality of life in patients with ankylosing spondylitis.

The study was performed as a randomized, prospective, controlled, and single-blind trial. Fifty-five participants (30 men, 25 women) who were under a regular follow-up protocol in our Rheumatology Clinic with the diagnosis of AS according to the modified New York criteria were included in the study. The participants were randomly assigned into two groups: in group I, Pilates exercise program of 1 h was given by a certified trainer to 30 participants 3 times a week for 12 weeks, and in group II, designed as the control group, 25 participants continued previous standard treatment programs.

In groups, pre-(week 0) and post treatment (week 12 and week 24) evaluation was performed by one of the authors who was blind to the group allocation. Primary outcome measure was functional capacity. Evaluation was done using the Bath Ankylosing Spondylitis Functional Index (BASFI). Exploratory outcome measures were Bath Ankylosing Spondylitis Disease Activity Index (BASDAI), Bath Ankylosing Spondylitis Metrology Index (BASMI), Chest expansion, and ankylosing spondylitis quality of life (ASQOL) questionnaire.

In group I, BASFI showed significant improvement at week 12 (P = 0.031) and week 24 (P = 0.007). In group II, this parameter was not found to have significantly changed at week 12 and week 24. Comparison of the groups showed significantly superior results for group I at week 24 (P = 0.023). We suggest Pilates exercises as an effective and safe method to improve physical capacity in AS patients.

Our study is the first clinical study designed to investigate the role of Pilates method in AS treatment. We believe that further research with more participants and longer follow-up periods could help assess the therapeutic value of this popular physical exercise method in AS.

Filed Under: ankylosing spondylitis, managing less common health problems, physical Tagged With: ankylosing spondylitis, Pilates

How do I do Pilates exercises?

October 4, 2011 by Anne Austin Leave a Comment

Answer: Watch these excellent Videojug videos.

There are 16 videos in all, each lasting between 2 and 7 minutes.

Watch the first two videos first; they give you a good grounding in what to do with the breathing and the pelvis.

Take your time working your way through the videos, re-playing bits of the video to check you’re doing the exercises correctly. When you open each video, you’ll need to click on the You Tube link to watch them via You Tube as the embedding feature has been disabled.

Choose which exercises to incorporate into your daily exercise routine.

It might be a good idea to enrol in at a beginner’s Pilates course to check with an instructor that you’re doing everything correctly.

Pilates: The Essentials

From the Videojug intro: Pilates is one of the 21st century’s most popular exercise methods, which changes the way you look and feel from the inside out, but is often misunderstood. Find out what it’s all about in this film.