Hyper-mobility is a syndrome in which a joint has excessive range of motion beyond what is considered normal. Excessive range of motion occurs when the connective tissue in a joint is too loose. Often weak muscles surrounding the joint contribute to a client’s discomfort or lack of strength. Hyper-mobility of a joint is not reversible but the issue can be minimized by training the body to recruit surrounding muscles resulting in support and stability for the joint.

Hyper-mobility of the knee joint, also known as Genu Recurvatum, is the most visibly obvious form of hyper-mobile joints in the body. Hyper-mobile knees may be genetically inherited or learned through repetitive movements over an extended period of time. With hyper-mobile knees, the pelvis is often pulled into an anterior tilt causing tight hip flexors, weak hip extensors, a tight lumbar spine, and weak abdominal muscles.

With shoulder pain ranking as the third most common musculoskeletal complaint in the USA, it is important that we better understand the Rotator Cuff and its implications. In this paper, I outline a four-step program to reset the Rotator Cuff.

Totaling 12 weeks, the program is broken into 4 steps of 3 weeks each. In my experience, I have seen most gains with clients coming between 2 and 3 times per week.

Phase 1: Stretching Phase 2: Stabilization Phase 3: Strength Phase 4: Movement

This felt, to me, like a logical structure, and is founded on understanding the musculature and general skeletal structure of the shoulder girdle. Stretching and releasing the musculature allows imbalances to loosen and muscles to become pliable and ready for adaptive work. Once you have loosened previous muscular patterns, Phase 2 introduces a new and balanced range of motions that form the stable roots of the new movement patterns. Once the foundation of the Rotator Cuff is solid, Phase 3 strengthens the new movement patterns created and begins to incorporate primary shoulder muscles and scapular stabilizers, adding in complex and controlled movements. Phase 4 takes the client into a more advanced movement patterning, challenging foundations, strength and inviting exploration of movement.

“The human body, fortunately, can withstand more neglect, successfully, than can the complicated machinery of a modern steamship. However, that is no good reason why we should unnecessarily and unreasonably tax our bodies beyond bounds of endurance, especially since doing so results only in hurting ourselves (page29) …. Contrology exercises build a sturdy body and sound mind fitted to perform every daily task with ease and perfection as well as to provide tremendous reserve energy for sports, recreation, emergencies.” (page 32 Pilates’ Return to life through Contrology).

Injuries with endurances athletes are certainly no random occurrence, despite their “fit & strong” bodies. However, in many cases athletes are also able to train their mind over matter - or pain - until muscles fatigue, and exhaustion or injury forces the individual to stop and rest their body. Too often treatments will focus on healing the symptoms without working on change in routines or training to reduce pain and to avoid reoccurrence, but also to build on an even fitter and stronger sportsperson.

Although, cycling is less impactful on the spine than running, wrong posture in the saddle as well as weak abdominals can cause painful and fatigue lower back muscles for cyclists. In combination of shorten hip flexors through extensive cycling, and having the pelvis in a posterior tilt with extension of the back muscles for multiple hours, cycling can cause incredible discomfort to the athlete.

This paper will focus on the Pilates teaching Catherine, an Ironman distance triathlete and triathlon coach, will receive to ease her back pain which is mainly driven by her right Quadratus Limborum being in constant spasm and her compensating left Psoas and Iliospoas being fatigue causing pain in her left groin area.

Everyone will experience Degenerative Disc Disease at some point in their life. However, with proper body mechanics the pain that a person could experience can change significantly. The spine is complex and vital; it is responsible for a great deal of our movement and for many people a great deal of discomfort. Degenerative Disc Disease is not truly a disease, but rather the process of the degeneration of the discs between the vertebrae which can be very painful, and limit normal functioning. This paper outlines what Degenerative Disc Disease is, how it happens and one persons journey through Pilates to manage his pain and go back to normal functioning.

The world around us is in a constant state of change; from the food we eat, to the hours we work and study, to the increase of digital socialization. These changes and the decline of physical education in schools are leaving adolescents with a surplus of energy and minimal guidance when it comes to physical fitness, at a time when their physical development is at it’s most malleable but also susceptible to habit forming imbalances.

Pilates, specifically the Basi Mat Program, is an easy, and affordable tool that can be incorporated into a school’s physical education program during the middle school and high school years, aiding in the adolescent’s structural development, imbalances, postural issues, strength, flexibility, and range of motion. On top of honing their mental coordination and awareness, the “mind body connection” if you will.

Ms. R. is well aware of her flat back posture and the accompanying limited lower back mobility. Recently however, she has complained of persistent lower back pain. She works as a thoracic surgery lead medical assistant, which requires her to stand for long hours with head, neck and shoulders flexed forward while performing a micro movement. This can last for up to six hours at a time without a break. This static positioning and repetitive motion often leads to muscle imbalances causing postural weaknesses referred to as Fatigue Posture (or Sway-Back posture). This paper utilizes the Body Arts Science International Block System and principals of Joseph Pilates to structure a Pilates training program that addresses both physical and mental conditioning (“as a whole”). The objective of the conditioning program is to reduce or eliminate lower back pain by restoring proper spine alignment, improving posture, overall strength, and mobility, all the while ensuring the client is working within her anatomical and structural range of motion (ROM).

Martial arts differ in techniques, regulations, equipment, and intensity. As a result they can cause a wide range of injuries that can vary from mild to severe. The most common are sprains, strains, cuts, and bruises, as well as broken bones. These injuries frequently affect the knee, ankle, shoulder and elbow.

This paper will address the hip joint injuries and their possible prevention, because martial arts training can place more stress on the hips than any other sport. Therefore, it’s crucial that all practitioners familiarize themselves with the most common types of hip injuries and causes. A BASI Pilates Conditioning Program for Alexander, a 25 year old athlete, practicing for 10 years is included.

This paper is about the use of Pilates to assist the recovery process of a client who suffered a groin strain. This case report is based on a 46 year old male ex-Rugby player who sustained the strain during sporting activity and followed a careful process of rehabilitation beginning with rest and visits to a physiotherapist, followed by a 12 week course of Pilates in the equipment studio, enabling him to have a personalised program of exercises specific to his injury and needs. He was able to return to his regular activities with no lingering pain or concerns.

The Sacroiliac Joint is a strong, typically stable, joint that is located in the pelvis between the ilium and the sacrum. It is surrounded by several supporting muscles and ligaments. The joint is responsible for shock absorption and transferring weight between the spine and the legs. Sacroiliac Joint Dysfunction refers to pain in the Sacroiliac Joint that occurs due to abnormal movement of the joint. It can be caused by a number of reasons, but is generally the result of instability in the pelvic area. Treatment can include non-invasive methods such as heat/ice, rest, anti-inflammatory medications, stretching, exercise, or in more serious cases physical therapy, injections, and surgery. Pilates has shown to be particularly effective in alleviating pain caused by Sacroiliac Joint Dysfunction because of the focus on building stability and strength in the surrounding muscles, correcting imbalances and compensatory patterns, and stretching muscles that have become too tight.

Physical movements, whether big or small, will naturally bring wear and tear upon the body. The wear and tears on the body, in particular the hip joint, can be equated to a rubber band. The rubber band can start off strong and durable, but the more that the band is manipulated, the less durability it retains.

As the hip acquires the daily grind, there is always the possibility of a hip replacement. In conjunction with physical therapy, the client would benefit greatly with the practice of Pilates. With a specified Pilate’s regimen, the client will gain physical/mental awareness and strength for proper use of the hip.

Volleyball players can develop a cluster of muscle imbalances that can lead to several injuries, including patellar tendonitis, or “jumper’s knee”. This affects at least 50% of volleyball players today(5). Jumper’s knee is an inflammation of the patellar tendon from repeated overuse. With repeated strain, micro-tears as well as collagen degeneration can also occur(4). The research presented focuses on a 14 year old female competitive volleyball player and the results of a 20 session BASI program. It was designed to address core strength, overall flexibility and to improve lower body imbalances. Studies show patellar tendonitis can be prevented by strengthening and conditioning muscles of the hip, hamstring and quadricep muscles as well as the gluteals. These muscle groups work together to absorb the “shock” to the knee during a jump. Ultimately, we will work to relieve pain, improve performance, restore optimal range of motion and establish body awareness, control and efficiency.

Lordosis or hyperlordosis is an exaggerated lumbar curve in the lumbar spine, so an anterior pelvic tilt is the major factor of lumbar lordosis. Due to an increased curve of the lumbar spine, the lower back puts more pressure on the entire back and this can lead to many postural imbalances. The most common symptom of lordosis is muscle pain! When your spine curves abnormally, your muscles get pulled in different directions, causing them to tighten or spasm. There are many causes of Hyperlordosis and it can affect people of any age. For females in particular, the hyperlordotic posture is common in young dancers and gymnasts, but also some young girls and women adopt this posture because they think it gives the appearance of a slimmer belly and elongated body. Of course, we know the opposite is true; an adopted hyperlordotic posture actually creates a look of a bulging belly!

I will present a case study of an adolescent girl who adopted a hyperlordotic back posture to mimic swimsuit models in order to appear slimmer, the resulting negative postural imbalances she experienced, and her triumphant discovery of Pilates.

As a medical professional, I spend a lot of my time slouching, hunching over patients, leaning over a computer charting, as well as lifting, moving, reaching and stretching in awkward positions. Unfortunately, the physical strains and repetitive movements of my job have created bad learned behaviors in my body. It has created muscle imbalances, postural dysfunction and compensatory movement patterns. I have created a fatigue posture, consisting of a painful and tight lower back and tight shoulders with limited mobility.

Pilates has played a key role in bringing my body back into alignment. By strengthening and becoming more aware of activating my “core”, the transverse abdominals, internal obliques, pelvic floor, multifidus, diaphragm, and deep erector spinae, or the “powerhouse”, I have been able to relax and lengthen my over compensated muscles. Pilates has created a self-awareness that has taken my every day life and practice to a new level of movement and understanding. Being self-aware has allowed me to begin the process of correcting my fatigue posture and tight shoulders.

This paper examines the conditions of the author, Faith Clements and her journey with Pilates as a form of physical rehabilitation. Faith suffered increasing chronic pain and movement dysfunctions over a period of several years, starting with double vision 3 years ago. It has been a long and uphill fight for Faith to try to return to health.

Faith chose to follow the BASI CTTC Course, firstly use her year at home recovering well, and secondly to try to gain a depth of knowledge about her conditions to a level to understand the best way for her to recover.

This paper examines the anatomical description of my conditions, combined with major muscle groups involved, and Faith’s notes in relation to ‘how it was for me’.

Further analysis is provided of the BASI block system in relation to the physical rehabilitation program she followed.

This paper ends with conclusions in this respect

Walking is a basic function of every day life and when you are hurting it can be a struggle to make it through the day. Plantar Fasciitis is a pain that is mostly felt in the heel of your foot but can continue into the foot’s arch. The pain can be described as anywhere from an ache to a severe stabbing pain. When the fascia that supports the arch of the foot has too much pressure applied (e.g., prolonged running/standing) it causes an inflammation creating micro-tears. By using the Pilates Method, the muscles of the feet and legs can be stretched and strengthened to help alleviate the pain and correct any muscle imbalances that come from compensation.

I injured my psoas twenty years ago while training for a marathon. I was at the end of a light run one week before race day and I had a very sharp pain in the psoas/hip area and could not continue running. At the time, I did not know this was my “hip flexor” or “psoas” and after a few doctor appointments and an MRI, the doctor did not know either. Hence, proving the point, that medical professionals (at least twenty years ago) often overlook the psoas/hip flexor group as a very important muscle, that is often tight and weak and can cause great pain. It was a massage therapist who figured out what my injury was and educated me on the psoas and the importance of releasing it through massage and later, I found, strengthening and lengthening the psoas, is also possible through Pilates.

My research has found that twenty years later, while my psoas is still occasionally tight, and could be stronger, it has improved tremendously from a Pilates program that includes lengthening and strengthening the hip flexor group and finding balance in the core muscles surrounding it. My name is Jennifer Talarico, I am a 42 year old female, who spent eighteen years distance running. I do have limitations. I have a tight psoas on both the right and left side, worse on the right. There is slight rotation of my pelvis and I was diagnosed, one year ago, with SI joint dysfunction and weakness in the transverses abdominis and gluteus medius. After a fundamental program with the very basis being abdominal strengthening, especially the TA, hip flexor stretching and strengthening and building my gluteus medius to support an unstable SI joint, I am now much more supple in my hip flexors and I feel the support of my pelvic floor muscles and my TA, because I am in much less lower back pain. I can also use my hip flexors, for abdominal work or walking, without them getting sore and easily fatigued.

Rounded Shoulder Syndrome, (RSS), and Forward Head Posture (FHP), is one of the most common postural problems in our society. High prevalence of smartphones, sedentary lifestyles of long hours sitting at a desk typing in a downward position, tv watching slouching and even heavy backpacks in educational environment contribute to this pathology. All these factors lead to habitual poor posture Rounded Shoulder Syndrome with Forward Forehead which is one common and serious condition.

Quote by Dr Tim Errington “ALL of the relevant research today supports the fact that investing in a healthy spine is your best investment for a healthy future.”

The human body needs to be in alignment. Posture refers to how the body is aligned and positioned in conjunction with the force of gravity acting upon it. Regardless of whether we are sitting, standing or lying down, there is always a gravitational force that applies pressure on our ligaments, joints and muscles.

With ideal posture, an imaginary line, a plumb line, should drop from the ear lobe through bodies of cervical vertebra, shoulder joint, midway through trunk, grater trochanter, slightly anterior to the knee joint and anterior of the ankle joint, lateral malleolus.

Seen from the front or back we should be straight. This proper posture is a sign that we’ve evenly distributed gravity’s force throughout our body so that no one part is fatigued or overstressed.

The head should be directly on top of your shoulders, not leaning forward. Slouching of the shoulders, rounding of the back or forward leaning of the head are indicators of poor posture. This poor posture causes strain on the posterior neck muscles and according to chiropractic care it can trigger headaches and compromise breathing among other complications. The extra pressure on the discs due to increased weight bearing can also lead to premature arthritis of the neck. Poor posture can also include a forward tilting of the pelvis leading to chronic lower back pain, weakness and pain in the legs and premature spinal arthritis of the joints and discs.

Nowadays, we live in a world where we can order food, buy a house, book car services and even meet our future spouse in one finger click- all while being in an idle state. These “improvements” being brought upon us, only enable and encourage us to maintain our already sedentary lifestyle. We have all grown accustomed to occupying ourselves with our smartphones, sitting in front of our computers, or driving to get to places. As we age, it is hard to avoid the fact that everything is being built for our convenience, and that our lifestyle is getting easier. Although we may end up saving our time and energy, we are exacerbating our already weak bodies in many ways. The most common modern illness is the pain felt in the lower back, round-shoulder syndrome and neck tensions. “Up to 80% of adult individuals will be incapacitated by back pain at some point in their life” (Isacowitz, Study Guide 51). The way we move influences how our bodies are shaped-for good and ill.

There are many benefits of Pilates; such as developing strength, flexibility, coordination, speed, agility and endurance. In my opinion, mobility is the most important component in our daily lifestyle and in fitness. The definition of mobility is “the ability to move or be moved freely and easily” (Oxford Dictionary.com). Mobility is a crucial factor in balancing both flexibility and strength. Mobility comprises of flexion, extension and rotation- movements common when playing sports and in our daily life. Thus, good mobility promotes full range of motion which leads to better performance in sports and efficient everyday movement.

The focus of the paper is how our human body adapts to anomaly habitual movement pattern in the midst of a sedentary lifestyle and how it affects our body. Pilates can help one become aware on how to realign the body. One can eliminate chronic back pain and be free from taking unnecessary drugs and getting surgeries, prevent re-injury, and ultimately improve active and wellbeing lifestyle.

여러 가지 잘못된 자세와 걸음걸이로 인하여 본디 써야될 근육을 쓰지 않고 다른 근육을 사용함으로써 근육의 불균형과 몸의 틀어짐을 야기시키지만 그중에 내 자신이 편평등을 갖고 있는 대상이였고 필라테스를 통해서 교정받은 케이스이다. 이것에 대해 더 자세히 연구하고 공부하고 싶어서 주제를 편평등으로 정했다. 운동을 가르치면서 똑같은 운동을 하는데 척추의 굴곡이 없는 편평등인 사람들이 척추에 대한 부상을 많을 것을 보면서 연구를 통해서 더 다양하게 해부학적으로 접근하고 필라테스 운동에 더욱더 활용하고자 하는 마음으로 이 주제를 선택하였다.

요즘 현대인들에게서 흔히 찾아볼 수 있는 Round Shoulder Syndrome에 대 한 해부학적 고찰과 이를 교정하기 위한 Pilates method를 BASI Block System을 바탕으로 하여 소개하겠다.