In this paper I aim to demonstrate how practising Pilates, in particular following the BASI® approach, can develop a deeper understanding of your body and mind. Emphasis on awareness and understanding of scoliosis and its implications, limitations or necessary modifications when creating a Pilates exercise plan, will also be a key focus. Using my personal experience of having scoliosis I will explore the physical aspects of this condition while also considering mental and emotional factors present to investigate how Pilates can benefit all these areas of a person’s wellbeing. I decided to begin my ‘research’ into this topic as soon as I became a BASI student and this paper displays how and why I developed the following Pilates program from June 2018 until present.

According to the 2010 US Census 2% of the US population is over 80 years old and with the continued advances in healthcare that number continues to grow. Many Americans are living longer but what about the quality of life in later years? This is a question of importance as more and more people are living well into their 80’s. The human body is ever evolving. This extremely evident in later years of a lifetime when many physical and cognitive changes occur. Of course, the how and the speed of the aging process is dependent on genetics and lifestyle. But no matter what, it’s safe to say that by the time we hit 80 we’ve done a lot of living. Healthy lifestyle choices like a healthy diet and regularly exercising can have a big impact on the quality of life of an octogenarian. Finding an effective workout for this mature population can be challenging because by this time in life things like illness treatment, surgery, or physical impairments can be compounded. Because of this octogenarians may have difficulty finding an exercise modality that’s accessible to their abilities and meets their specific needs. That’s where Pilates comes in. It offers a great low impact form of mild resistance training, targeting all of the needs of the octogenarian’s physical health; core strength, mobility, stability and strengthening the mind body connection

The knee joint is a synovial hinge joint, consisting of the tibiofemoral and patellofemoral articulations. It controls the centre of gravity and transmits forces along the kinetic chain to perform functional movements (Nordin & Frankel, 2012). Movement occurs primarily around the tibiofemoral joint in the sagittal plane. Ligaments play a major stabilizing role, preventing excessive range of movement of two articulating bones in relation to another (Hall, 2015). They are composed primarily of collagen and elastin, giving them the capacity to sustain large tensile loads (Nordin & Frankel, 2012). They will return to their original length after being stretched, unless stretched beyond their elastic limits. When the ultimate tensile strength of these structures is exceeded, complete failure occurs and their load-bearing ability decreases significantly (Hall, 2015) Hypermobility is defined as an excessive range of joint motion as a result of ligamentous laxity, which is mostly hereditary (Beighton, Grahame, & Bird, 2012). Abnormal loading of the joint surfaces of the knee can accelerate degenerative changes and this is directly proportional to the degree of joint laxity (Beighton, Grahame, & Bird, 2012). The hamstrings and quadriceps co-contract assist the ligaments to stabilize the knee joint (Nordin & Frankel, 2012). Using the BASI Block System, a 12-week program was designed to improve the dynamic muscle stabilization around the knee joint of a 26-year old female, diagnosed with genu recurvatum and chondromalacia patella.

Hernias in the abdominal wall are a common phenomenon, having a prevalence of 1.7% across the general population and 4% in for people over 45 years and more often present in men than in women. Hernias occur due to a combination of weakness in the musculature of the trunk and increased pressure, causing internal organs and tissue may protrude through the weak spot. Left unchecked in adults, hernias will not heal by themselves and are likely to grow over time. This paper aims to review the anatomy of a hernia and how a Pilates conditioning programme can support clients with a hernia who are cleared to exercise by their physicians.

Degenerative Spondylolisthesis (DS) is the slipping forward of one or more vertebral bone, most frequently L4- L5, or L5-S1. The term is derived from the Greek words Spondylo meaning vertebra, and Listhesis meaning translate or slip forward. The condition occurs when the weakened pars interarticularis separates, allowing the injured vertebra to move forward out of position. DS is more commonly found in women, and usually occurs after the age of 50. The individual with DS may develop lordosis, chronic lower back pain, pain in thighs and buttocks, stiffness, muscle tightness, sciatica due to nerve root compression, a forward lean during gait, core weakness and poor posture. Treatments for DS can range from non-steroidal anti-inflammatories and physical therapy, to epidural steroid injections, to spinal fusion surgery. Depending on the degree of slippage, Spondylolisthesis is graded from I to IV: Grade I: 1% to 25% slippage Grade II: 26% to 50% slippage Grade III: 51% to 75% slippage Grade IV: 76%-100% slippage

The society requires prolonged sitting posture in the work place. There are common tightness regions in client’s body. Because of slouch sitting position, A few clients showed iliopsoas & deep hip extensor tightness and lack of motor control on their own pelvic motion. It causes overactivation in superficial muscles than deep and stabilizer muscles such as transverse abdominals, pelvic floor and diaphragm. This makes the client unable to feel core activation effectively during pilates private session. The clients only felt distal muscles soreness such as arms and legs rather than deep core muscles. In order to activate the proper muscles that a instructor is looking for, simple and effective posture assessments and stretch method are needed before jumping into core strengthening exercises. Plus Everybody has different learning process. Depend on the clients, instructors are required to choose most effective cueing among visual, tactile and audible methods to improve the client’s motor control ability about their own pelvic motion to turn on proper muscles without compensatory strategy.

Pregnancy is a special time in a woman’s life but it can also be demanding on the mind and body. One key point that is worth noting for all new mothers is that pregnancy changes the body to accommodate the needs of a baby. The uterus expands, the stomach muscles stretch and become weakened, weight gain changes how one carries herself and compensates for that weight, and because of these changes, shifts in posture take place and sometimes make women feel like they don’t even know or understand their new bodies, once they give birth. Pilates, which strives to marry the mind and body through movement and breath, can help a woman become re-acquainted with her body by regaining strength and re-patterning new habits. Pilates is the perfect way to stay in shape and get one’s body ready for delivery and then back in shape post-partum, and it can alleviate pain and stress.

Upper crossed syndrome (UCS) is one of the most common patterns of muscle imbalance in the upper body. It doesn’t take too long to know if you or someone else suffers from it. Common signs include a rounding of the upper back and shoulders, accompanied with the head moving into a forward position. The most common culprit of this condition is the hunched-over posture adopted by individuals who sit at a desk for prolonged periods of time. However there is another population whose daily routine is incredibly conducive to developing the symptoms of UCS and that is mothers of young children. From pregnancy through babyhood, the toddler years and even into early school years, the mother’s daily routine puts her in an almost permanent state of forward flexion, forward tilt of the head and internal rotation of the shoulders. This paper will discuss the causes and symptoms of Upper Cross Syndrome particularly in relation to the young mother, and develop an exercise programme based on the BASI block system designed to combat the muscle imbalances and joint dysfunction that go along with it.

The health of our spine cannot be overstated, your spinal health affects your entire body and so really your whole being. When spinal health is compromised through age, injury or structural defects it can drastically affect your quality of life. I was hit by a car at age 15, and subsequently had a cervical spine fusion, followed 7 years later by a lumbar fusion. I am now 56, very active and mostly pain free. I find that I am not the norm, however, and I have given a lot of thought as to why that is. I truly believe that maintaining functional flexibility and strength are the key. I have been a Yoga teacher and fitness professional for the better part of 25 years. I have also been an avid Pilates student for 18 years prior to taking the Basi training. This paper looks at how Basi Pilates has helped me and 2 of my students; one who has had a cervical fusion and one who has been working hard to not have one. I thank them for their feedback and time-they inspire me!

Working as a Registered Nurse in Labor & Delivery for many years prior to enrolling in the BASI Pilates Certification Program, I have assisted with many labors and deliveries of patients during the intrapartum period. Throughout my career, I have always noticed that patients who are in good physical condition and who have exercised during pregnancy tend to have an easier labor process, including a shorter duration of labor, shortened second phase of labor (pushing), and better maternal pushing efforts. I believe this is due to patients having a strong core and pelvic floor to assist with maternal pushing efforts and optimizing fetal position into the birth canal during the labor process. In this paper I will discuss how Pilates can be utilized during pregnancy to prepare the woman’s body for the intense physical process of labor and delivery of the infant.

Within the hospitality industry, restaurant chefs are performing a tremendous amount of lifting, bending, reaching, twisting, shaking, scooping, and standing. All of which are oftentimes done in a repetitive motion, for long periods of time, on a daily basis. These job required movements are often the main cause for acute/chronic postural imbalances and spinal abnormalities, which can lead to pain and discomfort. Physically speaking, this profession requires standing upright all day long on unforgivingly hard tiled floors, while leaning over surfaces that are not designed to accommodate the correct height for each individual. Repeatedly lifting heavy pots and pans from one surface to another. When these items are hot, naturally they tend to be carried further away from the body to prevent additional injuries. Repeatedly performing these scenarios can lead to strain of various parts of the body such as the back, neck, and shoulders. Which as a result can create spinal deviations and muscle imbalances. It is not uncommon for chefs and cooks to put in 50-70 hours of work per week, averaging at 10-12 hour shifts each day, while oftentimes skipping their legally required breaks. The culinary world is very competitive and requires a lot of physical and mental strength of those who desire to be a part of it long-term. Physically and mentally, pilates can help these culinary professionals in many aspects such as improving their plumb line, strengthening postural muscles, correcting muscle imbalances, improving gait-cycle patterns, and relieving stress.

The spine, for Joseph Pilates, was the key to physical and emotional well-being. Neutral spine alignment is everything. “If your spine is stiff at 30, you are old. If it is flexible at 60, you are young.” Pilates can develop the deep muscles of the back and abdomen to support your spine, and focuses on breath to promote better posture and to achieve that mind body connection. Back pain can be a very broad term and affects so many people of all ages for various reasons. Over 80% of the population will suffer from lower back pain during their lives.Most cases of back pain can be linked to a general cause such as muscle strain, injury, or overuse and can be attributed to a specific condition of the spine, most commonly: Herniated Disc Degenerative Disc Disease Spondylolisthesis Spinal Stenosis * Osteoarthritis Spinal injuries can affect simple daily living skills, can cause ongoing physical pain, as well as emotional strain and depression. A proper Pilates program can help a client return to their daily living skills with less pain, more range of motion, and increased strength and flexibility. This paper briefly discusses injuries of the back and spine and the benefits of Pilates. This paper will present a Pilates program that will benefit someone with spinal injuries and back pain and leave them with key elements in proper muscle use to make daily tasks seem effortless with the hope to alleviate pain and increase mobility of their spine.

Most people haven’t heard of acoustic neuromas, also known as Vestibular Schwannoma. These benign tumors are very rare with an incidence of only 1 in 100,000 per year. The Purpose of this case study is to find out if pilates would help a client who has suffered lasting side effects from an acoustic neuroma and the subsequent side effects from the surgery that was performed to remove the tumor. A specific program was designed for the client using the principals of pilates along with utilizing the unique and effective BASI block system. In 2018 I started working with a 35 year old female who had recently undergone surgery to remove a tumor from her brain. We focused her rehabilitation on overall strengthening and specifically on the clients weak side as well as balance. I wanted to introduce the client to all facets and principals of Pilates. Balance of course, as well as awareness, breath, center, control, concentration, efficiency, flow, precision and harmony. The client better understands the impact the tumor had on her mind - body connection; with continued encouragement and teaching her the principals of Pilates I feel she has more control over her body.

Многие хотя бы раз в жизни ощущали боль в области позвоночника.Стоит признать,что мало кто из нас знает о том ,какая важная функция отводится позвоночнику в организме человека.За это незнание мы расплачиваемся всевозможными болезнями.Большинство из нас ведёт неправильный образ жизни, мы тратим мало энергии, всё время в основном проводим в сидячем положении. При этом не следим за своей осанкой, что приводит к тому, что позвоночник с годами закостеневает, межпозвоночные диски и хрящики разрушаются, что приводит к возникновению различных болей. Что же делать, чтобы избежать этих неприятных последствий? Прежде всего, стоит осознать, что позвоночник – это главная несущая конструкция нашего тела и уделять ему внимание стоит ничуть не меньше, чем и всем остальным органам. Обязательно нужно следить за своей осанкой. Регулярное выполнение комплексов пилатеса для спины и позвоночника вызывает существенный положительный эффект для организма.

Whilst pregnant women today are far more physically active, it is still important to take special considerations in their exercise program. As a professional Pilates instructor, it is important to adjust their exercise program to allow for the physical changes that will occur in their bodies during the various trimesters. Hormonal levels as well as their body’s changes must be taken into account to maintain the highest level of safety and maintain overall fitness.

Ce qui m’a conduit à cette étude est tout simplement une expérience personnelle avec un de mes clients, qui, aprés s’être blessé, a continué de pratiquer le Pilates à mes cȏtés dans le cadre de sa rééducation, ce qui m’a conduit à adapter mon enseignement ainsi qu’à réfléchir à la maniére de continuer à faire travailler mon client avec B.A.S.I et le Block System malgré sa blessure et ses conséquences. Une approche un peu plus thérapeutique donc. Expérimentant et suivant chaque étape de cette épreuve, depuis la blessure à la guérison, le sujet de « comment insérer le pilates dans une rééducation de la cheville, et comment adapter des séances avec un client limité par ses appuis » est devenu par lui-même mon sujet d’étude et mon quotidien pendant plusieurs semaines. Voici donc le fruit de ce suivi, de cette réflexion, et de cette expérience avec ce client.

Running is one of the most popular sports worldwide, with nearly 60 million people participating in running, jogging, or trail running in 2017 in the United States alone (Gough). This case study focuses on a group female runners. The women range in age from mid-30s to mid-40s, and run 3-4 times per week. They all have work responsibilities and young families, which impacts the time they have available to train. The women have been practicing Pilates once per week in a running-specific group Reformer class for approximately six months. The group began Pilates classes to improve flexibility and strength in muscles complementary to running. The class has focused on stretching and strengthening the hip flexors, strengthening abdominals and hip extensors, improving thoracic mobility and bringing increased awareness to foot strength and alignment. The Pilates priciples of concentration, centering and breath were also introduced to class participants.

Overtime the face can change for the better or for the worse. Just like any other part of the body the face has muscles and bones that dictate its appearance and so just like any other part of the body training them can result in improvements. Pilates has the potential to address the underlying biomechanical issues that lead to a downward sloping face through gut health, corrective breathing techniques and postural retraining but there is another important component that we can introduce into our sessions. Resting tongue posture refers to where your tongue likes to relax. The correct position is on the roof of your mouth whilst awake or even asleep. Through educating the clients and practitioners about resting tongue posture it is possible to retrain the face and essentially ‘lift’ it.

Shoulder instability may occur through many factors, in this case due to a dislocation. I hope to illustrate how an adapted pilates programme can benefit an unstable shoulder. Being a person lacking in shoulder stability myself, I have discovered and felt how regular pilates practice has aided me. Dislocations may be best treated operatively, however there are many cases well managed conservatively, depending on the daily physical demands (Joseph W. Galvin, 1 Justin J. Ernat,1 Brian R. Waterman,2 Monica J. Stadecker,3 and Stephen A. Parada;, 2017). Shoulder stability affect daily activities and aids the glenohumeral joint to function optimally. In Pilates, one of the aims is to stabilise and strengthen the body within good alignment. After a dislocation, there are many imbalances formed and as a result the body compensates for those deviations, effecting the body proximally as well as distally. As time goes by those imbalances can either become worse or one can use exercise as a tool in order to decrease these imbalances, this is where the art of pilates come into play.

A menudo, en mi centro de Pilates, me encuentro con personas con una de las alteraciones más frecuentes de las curvaturas naturales de la columna vertebral, que es la hiperlordosis lumbar. Es por esto que he decidido hablar de esta patología, ya que son muchas las personas que padecen de este tipo de problemas en la columna vertebral y afecta tanto a mujeres como a hombres y niños. A continuación, doy a conocer esta patología, su definición, causas y consecuencias. Proporciono una descripción anatómica, un estudio de caso y como corregirlo con un programa de acondicionamiento basado en el sistema de bloques de BASI (BASI BLOCK SYSTEM), con objetivos a corto, mediano y largo plazo, y una conclusión final.