허리통증은 전 인구의 80%가 경험한다고 합니다. 현대사회 얼마나 많은 사람들이 바르지 못한 자세로 하루를 살아가고 있을까 생각됩니다. 우리는 이 기본적인 자세로 인해 생각 보다 많은 고통 속에서 살아가게 됩니다. 우리 몸은 어느 정도의 충격에서는 우리 몸을 보호할 충분한 힘을 가지고 있습니다. 하지만 그런 몸이라고 하더라도 몇 년에 걸친 지속적인 압박과 하 중은 우리 몸의 특정 부위를 약하게 만들기에 충분해집니다. 특히 몸의 중심 인 척추는 많은 질환을 야기 시키며 회원들이 센터를 찾는 이유 중 하나이 기도 합니다. 이에 많은 현대인들이 가지고 있는 척추질환 중 척추전만증에 필라테스가 미치는 영향을 서술해 보고자 합니다.

I chose to be the subject of my research paper because I am living proof that the practice of pilates can positively aid in post surgery rehabilitation. I am a 37 year old female who carries the BRCA1 gene mutation. BRCA stands for BReast CAncer susceptibility gene. This genetic mutation puts me at great risk for getting breast, ovarian, and other kinds of cancers at a young age. With the knowledge of my gene mutation and strong family history of cancer I made the choice to undergo prophylactic bilateral mastectomy followed by expander to implant reconstruction. This choice meant enduring two separate surgeries within a 4 month period. Being an active, fit and current pilates student I had confidence that I could recover and use pilates to rehabilitate my upper body. A year prior to surgery I started the BASI comprehensive training program. The knowledge I acquired through the training process gave me the confidence to know that I could safely and effectively rehabilitate myself after surgery. I am the type person who learns by doing. By using myself as the case study I was able to both create and execute a post surgery pilates program to aid in my recovery. The primary goal of the work was to regain upper body mobility, flexibility and then rebuild strength. This 12 week case study is split up into two stages which coincide with the surgeries. Stage one began 8 weeks after the double mastectomy and focuses on regaining flexibility and mobility through the upper body. Stage two began 4 weeks after the expander to implant exchange, and focuses on maintaining upper body mobility and building strength. There was a four week break between stage one and two to allow time to recover from the second surgery.

It takes more than strong legs and lungs to be a good sprinter. Having a strong core is essential for balance, flexibility, breathing and endurance. Pilates balance of strength and flexibility in the hips helps create the correct biomechanics which leads to knee joint stability and function. By eliminating the bulk of overworked musculature, Pilates ensures that runners remain strong, lean and injury free. Hamstring and hip muscle weakness or inflexibility can play a significant role in the development of running related injuries such as strained hamstrings in sprints. Pilates takes the whole body into account. Pilates creates a stronger, more flexible spine and core and also promotes faster recovery from strains and injuries.

PILATES, THE PERFECT COMPLIMENT TO SPRINTING Sprinting is high impact Pilates is low impact Sprinting creates muscle imbalance Pilates promotes balance Sprinting creates tightness Pilates promotes mobility

Pilates performed correctly will strengthen muscles, ligaments, tendons to guard against impact, improve form and create a consistent gait. This strong and efficient body will allow you to sprint faster whilst minimizing the chance of injury.

One of the most fascinating joints in the body is the shoulder joint. Not only does it keep the upper arm in place, but it allows the arm to perform many functions while giving it the freedom to move in a variety of ways. However, with that extensive range of motion the shoulder is more vulnerable to instability and, as such, can be prone to injury. That could explain why one of the most common physical complaints is shoulder pain. While it can be difficult to determine the exact cause of shoulder pain, some of the more common triggers include accidents, repetitive overuse, and even sleeping habits. For as long as I can remember, I have suffered from severe pain stemming from my right shoulder, down my arm and to my finger tips. In the last year, the pain was aggravated by a couple of slips and falls that I neglected to treat as I had already visited several physiotherapists over the years and my pain was never resolved. During the same period, I started my BASI Pilates teacher training and, for the first time, felt an improvement in my shoulder. This paper, based on my personal experience, will discuss how Pilates, and in particular the BASI Block System, helped me learn to both stabilize and strengthen my shoulder joint, which proved as beneficial to my recovery as any treatments I received from physiotherapists.

Rhythmic gymnastics is a woman only Olympic sport. It combines dance, ballet, gymnastics and apparatus manipulation to create a graceful and elegant sport. This is an early developmental sport and three key focuses are flexibility, strength and coordination. The range of motion gymnasts need in order to perform is much greater than the average person. Therefore a gymnast needs to have more strength to stabilize these extremely mobile joints. By implementing the BASI Principles, that gymnastics shares, a gymnasts mind and body connection can be improved, as well as increasing the stability of the body, the performance in each routine can be improved and overall more body difficulties (balance, turns, leaps and jumps) are able to be executed correctly in each routine.

Cycling is one of the fastest growing activities in many areas of the world. Over the last 5 years regular cycling has increased by over 200,000 participants on average in the UK (British cycling 2017.) This increase in participation has led to a greater understanding of the both the benefits and the risks of cycling. Cyclists tend to ride with a lumbar flexion, which means losing the natural lumbar lordotic curve position of the lower back. This comes from being hunched forward over the handle bars and excessive repetitive pedaling which leads to overworking hip flexors, hamstrings and calf muscles causing misalignment in the pelvis and knee. Over time, poor movement patterns are developed which lead to poor posture and pain. Pilates can improve athletic performance by targeting particular areas such as tight hip flexors or weak gluteus. Pilates is a low impact form of supportive training that can bridge the gap between endurance cycling and everyday life. It therefore helps to correct postural instabilities caused by cycling returning the body to its natural state. Pilates focuses on quality of movement, not quantity, and dramatically reduces the chances of injury, something that makes it accessible to all levels of fitness.

This paper discusses the varying forms of grief that can be experienced by people, and the methods that may be utilised to help ease the symptoms experienced within the thorax, through Pilates. The text explores how grief may be determined with both verbal and non- verbal communication. Through reflection of a case study and a conditioning program, changes that can be instilled are detailed. The paper discusses exercises and considers also, other important principles of Pilates such as breath. The philosophy of emotional cognition is discussed to highlight the impact of posture on the entire physical system. Skills such as empathy are also mentioned, recognising that mindful communication by practitioners can be instrumental in creating a safe environment for clients. It is intended that this paper reflect my findings and now deepened understanding of supporting clients suffering from grief within a Pilates setting.

This paper discusses the varying forms of grief that can be experienced by people, and the methods that may be utilised to help ease the symptoms experienced within the thorax, through Pilates. The text explores how grief may be determined with both verbal and non- verbal communication. Through reflection of a case study and a conditioning program, changes that can be instilled are detailed. The paper discusses exercises and considers also, other important principles of Pilates such as breath. The philosophy of emotional cognition is discussed to highlight the impact of posture on the entire physical system. Skills such as empathy are also mentioned, recognising that mindful communication by practitioners can be instrumental in creating a safe environment for clients. It is intended that this paper reflect my findings and now deepened understanding of supporting clients suffering from grief within a Pilates setting.

Chronic low back pain can be defined as having pain in the posterior lumbar region. Most of us suffer from back pain at some point in our lives. It is not uncommon in today’s society to have clients come to Pilates with lower back pathologies and injuries to encourage physical conditioning. Many of us have a specific reason and diagnosis of why back pain is so prevalent. Some contributing factors to lower back pain include poor posture, loaded movements, pregnancy, obesity, genetics, injury etc.. Through the benefits of Pilates, its principles and a thorough programme of body conditioning and stretching routine, Pilates has been proven to offer support and rehabilitation to effectively improve and prevent these injuries.

Cycling is one of the fastest growing activities in many areas of the world. Over the last 5 years regular cycling has increased by over 200,000 participants on average in the UK (British cycling 2017.) This increase in participation has led to a greater understanding of the both the benefits and the risks of cycling. Cyclists tend to ride with a lumbar flexion, which means losing the natural lumbar lordotic curve position of the lower back. This comes from being hunched forward over the handle bars and excessive repetitive pedaling which leads to overworking hip flexors, hamstrings and calf muscles causing misalignment in the pelvis and knee. Over time, poor movement patterns are developed which lead to poor posture and pain. Pilates can improve athletic performance by targeting particular areas such as tight hip flexors or weak gluteus. Pilates is a low impact form of supportive training that can bridge the gap between endurance cycling and everyday life. It therefore helps to correct postural instabilities caused by cycling returning the body to its natural state. Pilates focuses on quality of movement, not quantity, and dramatically reduces the chances of injury, something that makes it accessible to all levels of fitness.

요즘 많은 현대인들에게 종합적으로 나타나는 피로자세에 대하여 해부학적으로 접근하여 구조적인 것과 기능적인 것을 구별하고 Basi block system을 통해 피로 자세로 인한 거북목과 라운드숄더, 과도한 척추의 곡선의 자세 교정과 요추 통증 의 감소를 소개하고자 한다.

Type 2 Diabetes is a chronic disease spreading all around the world with an alarming rate. If you add being overweight and/or obese on top of this, it increases the rate of heart diseases, stroke or some cancers immensely. Most importantly, the quality of life of people with overweight and diabetes is tremendously impacted in a very negative way. Being overweight with diabetes requires a huge change in type of diet and activity regimen. Pilates is such a sound way of helping clients with overweight and diabetes to empower themselves in finding their way through a healthy lifestyle adjustment. This paper briefly touches on definition of being overweight and diabetes and how to apply Pilates principles and techniques on this specific population.

The term chronic refers to a medicine or condition lasting 3 months or more. The number of patients with 3 or more chronic illness or non – communicable diseases (NCDs) in South Africa is on the rise and it is predicted that by 2020 NCD’s will account for 70% of the disease burden in developing countries. The top NCD or chronic conditions include various cardiovascular and pulmonary diseases, cancers and diabetes. Much research has been carried out into the side effects of chronic medications, however, majority of patients risk these to prevent more serious conditions from developing. Often these very often painful side effects will manifest, with patients unable to rid themselves of the symptoms without potentially contraindicating the prescribed medication they are taking. I hope to highlight the effects of chronic medications and by focusing on the fundamental principles, show how Pilates can benefit long term medication users and alleviate symptoms of painful side effects by building core strength, increasing muscular stability, improving posture, restoring balance and creating awareness of the body and mind as a whole.

One of the most commonly injured parts of the body for a ballet dancer is the ankle. This modified hinge joint has to be able to withstand 1.5 times your body weight when you walk and up to 8 times your body weight when you run—not to mention the strength and stability required to land safely from a saut de chat. After spending 14 years in the dance world, I have seen more ankle sprains than I can count. Strengthening the ankle and lower extremities and increasing body awareness through Pilates can be used both to prevent ankle sprains and as a rehabilitation method.

Several anatomical and physiological changes occur in a woman’s body during pregnancy. Many of these changes are natural and necessary to accommodate a growing fetus. However, as the fetus grows more stress is put on the woman’s body. For example, the pregnant woman’s changing center of gravity causes postural deviations. Postural deviations lead to muscle imbalances. Muscle imbalances often cause musculoskelal pain and discomfort. Pilates is an excellent way to remedy these imbalances. In this research paper, I discuss common musculoskeletal changes that occur in the trunk during the 2nd trimester of pregnancy. I also highlight associated contraindications, precautions and restrictions. Lastly, utilizing the BASI block system I have created a safe, effective conditioning program for the 2nd trimester prenatal client described in my case study.

Diastasis means separation and recti identifies the muscle structure that’s injured. Taken together, diastasis recti describes a musculoskeletal injury where the rectus abdominus separates from the linea alba -- the fibrous structure that runs down the midline of the abdomen from the xiphoid process to the pubic symphysis. This separation can be caused by the abdominal pressures of pregnancy, poor postural alignment (rib shearing and pelvic tucking) and/or obesity. Most common in post-partum women where age and number of pregnancies can increase susceptibility, it also occurs in nulliparous women, middle aged or older men and newborns. Abdominal separation generally heals on its own, but, in many cases, the condition can persist. Besides the distinctive bulging belly, abdominal separation can cause a number of issues including weak core muscles, pelvic and lower back pain, pelvic floor dysfunction such as urinary incontinence, leakage, constipation, or prolapsed organs, and breathing issues. Larger, more serious, separations can lead to hernias requiring surgical intervention. Pilates is an excellent method to help safely address the whole body issues of poor alignment and imbalances that can contribute to or be aggravated by diastasis recti.

필라테스의 모든 동작에는 차별된 동작의 구성으로 관절가동범위 전체를 통해 강 화된 근육의 신장, 신장된 근육의 강화가 조화를 이루어 매우 강하고, 유연성 있 는 길고 가는 근육을 만들어 낸다. 여기서는 우아함과 자유로움이 속도를 대신한 다. 발레나무술을할때도이와비슷한흐름, 즉우아함과자유로움을느낄수 있다.

La fascitis plantar es la causa más común del dolor en el talón, se cree que se produce en el 10% de la población general, esta enfermedad se observa en adultos esencialmente de todas las edades, aunque suele ser más común en personas que practican ciertos tipos de deporte. La etiología de esta enfermedad es multifactorial; en la mayoría de los casos son debidas a las tensiones por uso excesivo. Afortunadamente, la mayoría de los pacientes con esta afección finalmente tienen resultados satisfactorios con tratamiento no quirúrgico como el Pilates, esta técnica permite no solo evitar la fascitis plantar si no también acortar los tiempos de rehabilitación. A continuación, se encuentra una propuesta para el manejo de esta enfermedad con la técnica de Pilates, trabajando hacia una postura eficiente, la alineación de la columna y la pelvis, fortaleciendo la musculatura del pie e incorporando hábitos de higiene y postura.

Questo studio ha come oggetto il Pilates per la terza età ed in particolare i benefici ad esso connessi. Nell’anziano generalmente si verifica una perdita di tono e flessibilità muscolare che portano ad un atteggiamento cifotico oltre che una perdita di equilibrio. Carmela è una donna di 80 anni che ha iniziato a soffrire di mal di schiena proprio con l’avanzare degli anni e grazie al Pilates vorrebbe migliorare la sua salute e la sua consapevolezza corporea. In questo studio dimostro come il metodo Pilates ed in particolare Basi Pilates grazie all’ausilio del Block System può aiutare Carmela ad alleviare i disturbi connessi alla terza età e a condurre una vita il più possibile attiva.

자세는 그 사람의 성격을 나타내기도 한다. 어릴적부터 삐딱한 자세로 있으면 어른들에게 잔소리를 듣곤했었다, 하지만 보기 안좋은 것뿐만아니라 건강에도 영향을 미칠 수 있는 사실이다. 특히나 사무실에서 오랜 시간을 보내는 직장인 들은 한가지 자세를 오래 유지하는 경우가 많기 때문에 올바르지 않는 자세로 오래 앉아있다가 다양한 통증과 함께 디스크 등 앓는 위험이 존재한다. 사무직을 하시는 현대사람들 대부분 직장생활 시 의자에 앉아서 많은 시간 을보내게된다 앉아있는나쁜자세만으로도건강에적신호가올수있다 는 거 아는가? 고정된 자세로 장시간 업무를 보는 직장인들에게는 건강에 미치는 영향이 더욱 더 크다 직장인들의 나쁜 자세가 건강에 어떠한 악영향 을 끼치는 지에 대해 알아보고 개선할 방법들을 연구해 보았다. 직장인들의 일상적인 자세 -다리를 꼬고 앉는 자세 -쪼그러 앉는 자세 -의자 끝에 걸쳐 앉아 있는 자세 -고개를 쭉 빼고 컴퓨터를 하는 자세 -턱을 괴는 자세 이런한 자세로 인해 거북목증후군,어깨통증,손목건초염,터널증후근,허리통증 이 발생하여 많은 불편함을 갖고 일을 하는 경우를 흔히 볼수 있었다. 필라테스 운동법으로 바른자세를 가지기위해 운동방법을 연구해 보았다. 일 상 직장생활에서 가지는 움직임의 반대패턴습관을 길들이기에 중점을 두었 다. 또한 스트레칭으로 근육의 피로를 풀어주는 게 좋았다. 아무래도 일을 하면서 가지게 된 통증으로 인한 스트레스 또한 있을 것이다. 평소 바른 자 세를 유지하는 것만으로 우리 몸의 원활한 혈액 순환을 돕고 스트레스 해소 도 된다고 했다. 그부분을 해소해 줌으로써 직장인들의 즐거운 직장생활에 더 긍정적인 변화를 가지게 되는 결과이다.