요즘 많은 현대인들에게 많이 나타나는 허리디스크에 대하여 해부학적으로 접근하여 구조적인 것과 기능적인 것을 구별하였다. Basi Block system을 통해 허리디스크가 완화되고 안전하게 운동할수 있는 방법들을 연구해보았다. 또한 허리디스크와 과도한 척추 곡선의 자세 교정과 요추 통증의 감소를 소개하고자 한다. 많은 사람들이 필라테스를 여자들의 몸매관리의 수단이라 오해하고 있는것에대해 치료와 재활의 목적이 될수있음을 basi block system을 통해 증명해 보고자 한다.

임산부는 피로감을 느끼지 않는 범위에서 운동을 반드시 필요로 합니다. BASI의 스트레치 블락, 허리와 골반을 위한 동작 효과는 탁월했습니다. 또한, 필라테스의 호흡법은 임산부 회원에게 근육과 관절의 긴장을 완화하여 신진대사를 높이고 심폐기능이 좋게하여 정신적인 안정도 함께 전할 수 있었던 수업이었습니다.

장시간 앉아서 일하는 직장인 및 임신과 출산을 겪은 사람들이 잘못된 자세로 인해 허리통증을 호소하고 있다. 특히잦은과식, 인스턴트음식섭취및운동부족으로인해복부비만이생겨 요추전만증을 겪고 있는 사람들이 많아 지는 추세이다. 요추전만에 영향을 주는 요인은 몸의 무게중심의 위치, 부적절한 자세나 생활 습관 환경들이 있다고 한다. 복부비만이 심하거나 임신을 하여 복부의 하중이 커 지면 고관절에 과도한 힘이 가해지기 때문에 이러한 힘을 줄이기 위해 상체를 뒤로 젖히는 자세를 취하게 되는데 이 자세가 요추에 과도한 굴곡을 만들어내 허리 통증을 유발시킨다. 나 또한 오랜 직장생활과 출산, 육아로 인해 허리통증을 호소하며 정형외과 및 신경외과를 다니며 약물 치료와 물리치료를 받았지만 일시적인 통증 감소만 있 을뿐통증이사라지진않았다. 그러던중우연한기회에필라테스를접하고꾸 준히 운동한 결과 틀어졌던 골반이 맞춰지고 그로 인해 허리통증이 사라졌다. 이러한 경험을 바탕으로 이 연구를 선택하게 되었다.

Pilates was conceived and designed as a corrective exercise program to help restore modern men and women to optimal alignment and more efficient patterns of movement. The ten BASI Pilates principles provide both the client and instructor with valuable guidelines to mastering these new movement patterns and awakening the uniquely powerful mind- body connection. Considering the results of recent studies in the field of Neuroplasticity; this study aims to determine if the BASI principles can actively be implemented (and perhaps complemented) by the findings in these studies. The study will focus on an individual who requires a specialised conditioning plan to alleviate lower back pain caused by the demands of work. The plan needs to support and strengthen his physical limitations from shoulder surgery two years ago. Particular attention will be given to strengthening his core and stabilising his lower back in order for him to obtain better mobility and flexibility for the demands of work. The client has never done Pilates before.

This paper is aimed at researching means of improving of hamstring flexibility and strength using the BASI Pilates Comprehensive Program, as well as the importance of both stretching and strengthening the hamstring muscles. The effect that tight, inflexible hamstrings has on one’s posture is also outlined. Two different exercise programs were created, each containing specific exercises targeting the hamstring muscles.

우리는 어깨 영역에서 통증 및 문제를 나타내는 사람을 쉽게 발견할 수 있다. 어 깨 영역의 근육이 과다 사용되어 긴장되는 현상은 현대인들의 대부분이 가지고 있는 문제점이라고 봐도 무방하다. 뿐만 아니라 건염 (tendinitis), 근육 파열 (muscle tear), 탈구(dislocation)와 같은 기능 이상이 나타나는 경우도 있다. 어깨 관절은 구와 관절(ball and socket joint) 구조로 이루어져있는데, 같은 구와 관절 구조로 이루어진 엉덩 관절(Hip joint)과는 다르게 굉장히 불안정하다. 어깨 관절은 사람의 신체 중에 가장 가동성이 크지만 그에 따라 안정성은 부족한 관절 이다. 그렇기 때문에 어깨의 건강을 위하여 근처를 감싸는 근육의 강화가 반드시 필요 하다. 해부학적으로 어깨의 안정성을 찾기 위해서 어떤 근육의 강화가 필요한 지 분석해보고 필라테스를 통하여, 나아가 Basi Block system을 통하여 어떻게 어깨 안정성을 찾을 수 있는지 알아보고자 한다.

Femoroacetabular Impingement (FAI) is an abnormal structure of the hip joint that can be genetic in origin, or develop over time during growth, as a cause of repetitive activity or following an injury. Often the FAI is a secondary diagnosis in athletes or rather the cause of an injury such as a long distance runner that has presented with a labral tear. The years and miles covered by the runner, without knowledge of genetic FAI, eventually cause strain on the labrum, as well as the surrounding ligaments and muscles, due to its repetitive nature. The individual eventually suffers tears or full detachment of the cartilage. The increasing pain and discomfort becomes acute and initiates the runner to seek treatment. Upon diagnosis the responsibility of an orthopaedic surgeon is to repair the labral tear and the hip joint, as well as preservation of the overall health and longevity of the hip structure. The goal of Pilates is to assist in the rehabilitation of the functionality of the hip joint. Pilates, in partnership with physiotherapy, can help achieve strength, stability, flexibility and balance in the post operative hip joint repair. It is also identifies the need to retrain the muscles of the body to act in harmony, especially the postural support, which have previously compensated for the injury. Ultimately, the runner should be able to return to their training and provide them the tools to manage their joint health with overall improved physicality.

This Assignment will be looking at the impact of a well-rounded Pilates Practice for men over the age of 50 who all present with pre-existing injuries to the ankles, knees, lower back and shoulder. This particular group of adult males are all successful businessmen who played some form of competitive sport at high school and/or college level and have injuries relating to these sports – namely rugby, water polo and cricket. These injuries have been compounded and exacerbated by a now somewhat sedentary lifestyle behind a desk during the week and occasional bouts of “Weekend Warrior” activity during the weekends. Some, but not all, of the clients are carrying excess weight which also does not help with their injuries, posture and overall gait. I have one individual with a partially fused ankle, two with shoulder pathologies and impingement to varying degrees, one has had a total knee replacement unilaterally and all of the men present with extremely tight hamstrings and varying degrees of lower back discomfort and tightness. . As well as COPD in one particular client who needs to improve his overall breath pattern and lung capacity. These men have presented as a group of like-aged men with similar goals – back pain alleviation, hamstring stretch, overall flexibility, joint mobility, better posture and better body awareness and movement patterns. They are all also hoping to become generally more fit all round and to perhaps lose some weight. The use of the reformer and occasionally the Wunda Chair and Cadillac are highly recommended in a Pilates Prescription for this group of individuals. The equipment allows me to observe them clearly and to keep them supported and to gently make allowances for each individual body in order to address each of their particular concerns whilst still treating them all as a group of men with lower back and postural issues. The most important protocol of all in the following Assignment is to simply keep the clients moving and flexible and as pain free as possible.

Running is a great form of exercise with many health benefits. Some of its benefits include improving cardiovascular strength, promoting healthy bone density, creating strength in lower extremities, and clearing the mind. However, running has some potentially serious disadvantages and can create a lot of imbalances in the body, particularly in the lower extremities, that can lead to many injuries. Imbalances in runners can lead to tight hips, lower back pain, knee pain, difficulty in keeping their balance, and stiffness in the thoracic spine. Pilates is a great form of cross training for runners and provides rehabilitation from various injuries. Doing Pilates on a regular basis can have the following benefits for runners:  Improved lung capacity;  Proper breathing control;  Core strength, which gives an upright posture during the run;  Postural faults and imbalances are corrected;  Reduced injury time; and  Increased endurance and flexibility. The selection of proper Pilates exercises can help runners to have a more efficient and sustainable running practise.

The lower extremity of the body is often mistaken for just the leg... it involves so much more. This part of the body includes hip and thigh, knee and leg, ankle and foot. The alignment of this part of the body is vital for the body as a whole. Muscle imbalances in the hip, for example, can cause problems for the lower and upper back (e.g. Trendelenburg). Incorrect alignment of the feet can cause a ripple effect for the knees that in turn cause issues for the hips etc. Incorrect alignment of the hips can also cause a host of issues, some including genu vagus and varum. Throwing hypermobility into the mix also adds to complications if they go unaddressed. Hypermobility is higher than average flexibility in one’s joints that those of others. This can be cause by genetics, overuse or injury in that particular area. My case study has provided me with the opportunity to research this topic in depth. What started out as a knee issue and rehabilitation, has led to the discovery that in fact there is misalignment throughout the lower extremity. Focusing and queuing the client correctly can lead to better adjustment, awareness and alignment. We will focus on the feet and working on the pronation, the knee area to strengthen the muscles around this joint and bring awareness to the hypermobility, thus creating more stability. Finally, we focus on the hip girdle and specifically the strengthening of the gluteal muscles. Given that Pilates is in fact a mind and body connection, my client has also felt better emotionally and psychologically from seeing improvements and strength in her body over the course of our interaction. She has suffered from depression especially after her last injury as it prevented her from continuing life as a normal, then 18-year-old female.

Horses and horseback riding are documented in history as a transformational asset to humanity. Over the last half century it has gracefully evolved to a leisure hobby and competitive sport. Hunt seat is a specialty that uses a specific saddle and requires the body to maintain a position called equitation to successfully ride the horse. This style of riding can cause many imbalances and muscular tightness in the hamstrings due to its demanding training. A twenty- five year old female client requested a conditioning program to improve her equitation and strengthen habitual weaknesses. This intermediate program improves many areas of the body, but focuses on increasing strength and flexibility in the back, abdominals, and hamstrings. This program serves as a building block for this client to evolve and condition her body to be aligned and improve her performance in hunt seat equitation.

The female foregoes extreme physical and psychological changes during pregnancy as intense pressure is placed on the body. It is vital to understand changes that take place during pregnancy to construct a safe Pilates programme whilst selecting appropriate repertoire for each individual depending on their stage of the pregnancy and their particular body to re-establish a healthy body and mind. Pregnancy is divided into three trimesters, physical changes associated with each trimester will be discussed to understand the limitations of the female body as pregnancy progresses. Examining and addressing how essential correct postural alignment is during and after pregnancy thus avoiding pain and discomfort on the body. A case study is presented to illustrate a class tailored for 20 weeks pregnant Charlotte. G using the BASI block system and repertoire.

When looking at the structure of the human spine, there are natural curvatures that are present. The word “kyphosis” refers to the curve that is normally present in the thoracic spine. When this curvature in the thoracic spine is beyond 40 to 45 degrees, it is considered to be abnormal. (Adult Kyphosis, University of Maryland Medical Centre) This abnormal kyphosis involves an increased thoracic curvature of the spine. Common characteristics of kyphosis usually involve tight (short) anterior shoulder muscles (pectoralis major and pectoralis minor) and long muscles in the upper back (trapezius, rhomboid major and rhomboid minor). This condition also causes stooped or rounded shoulders which can limit good range of motion for everyday life. In this case study I endeavor to increase my knowledge on the anatomy of the thoracic spine and shoulders and how I can use the block system to improve the posture in a client with kyphosis.

There are 2.5 million people worldwide suffering from Multiple Sclerosis (MS) today. The majority is to be found in Europe (around 500,000) and in North America (around 400,000). So, it is obvious that there is a correlation between the number of ill people and living in industrialized countries. Canada has one of the highest rates of MS in the world. An estimated 1 in every 385 Canadians must live with the disease. While it is most often diagnosed at young adults aged 15 – 40, younger children and older adults are nowadays are more and more affected as well. Multiple Sclerosis is currently classified as an autoimmune disease of the central nervous system (CNS -brain, spinal cord). The disease attacks myelin, the protective covering of the nerves, causing inflammation and often damaging the myelin. Myelin is necessary for the transmission of nerve impulses through nerve fibres. If damage to myelin is slight, nerve impulses travel with minor interruptions. However, if damage is substantial and if scar tissue replaces the myelin, nerve impulses may be completely disrupted and the nerve fibres themselves can be damaged irreparable. MS is unpredictable, shows different symptoms and causes various restrictions in people. That is the reason why this disease is also called the disease with many different faces. Depending upon where it develops to within the CNS, it can manifest into various neurological and neuropsychological parts of the body and can cause different symptoms. The frequency and duration of symptoms vary and may include: • Extreme fatigue • Poor muscle coordination • Weakness and tingling • Motor control • Impaired sensation • Vision problems • Incontinence • Cognitive impairment • Sexual problems • Depression/emotional changes There are 4 types of MS. They are named accordingly to the way the disease acts on the body over time1. The 4 types of MS: ❖ Relapsing-Remitting (RRMS). This is the most common form of multiple sclerosis. About 85% of people with MS are initially diagnosed with RRMS. People with this form of MS have temporary periods called relapses, flare-ups or exacerbations when new symptoms appear. ❖ Secondary-Progressive MS (SPMS). Symptoms worsen more steadily over time, with or without the occurrence of relapses and remissions. ❖ Primary-Progressive MS (PPMS). Symptoms worsen from the beginning, with no relapse or remissions. ❖ Progressive-Relapsing MS (PRMS). A rare form of MS. It is characterized by steadily worsening disease state from the beginning, with acute relapses but no remissions, with or without recovery. MS is a disease that cannot be healed but some treatments help to ease the symptoms of MS, while others control MS itself. It is believed that the addition of a healthy life style including special diets, complementary and alternative medicines and moderate physical activity can help to enhance and improve the quality of life of the affected individuals. This is where Pilates can assist and may even play a major role. As MS affects people in different ways, there is no one and only Pilates exercise that can be considered a specific MS exercise or workout, however there are recommendations from the MS societies worldwide that include: • Core exercises • Strengthening exercises • Posture exercises • Range-of-motion and mobility exercises • Stretching exercises • Balance exercises An exercise program for someone with MS needs to be appropriate to the capabilities and limitations of the individual. Age, overall physical constitution prior to having MS and the type of MS are relevant. Above that, the program may need to be adjusted as MS symptoms change over time

The purpose of this study was to examine the effects and benefits that a comprehensive Pilates program would have on an athlete whose primary role is to throw. This athlete was a quarterback and required a lot of shoulder mobility, strength, and control to allow him to perform well. He came to me with pain in the shoulder and was slowly losing his range of motion. Over the course of several weeks we used the BASI block system to develop a whole- body approach to reach his goals. Overall as he progressed through his practice, we saw positive results that directly proved that our Pilates program helped him increase his shoulder range of motion, increased his flexibility in the trunk and legs, established more abdominal control, and overall had better body awareness.

Golf is a precision club-and-ball sport. A round of Golf takes about four hours to play (based on 18 holes to complete). The Golf swing is a multipart movement of the whole body. It requires that both the upper and lower body should be used in a rhythmic and coordinated motion. By focusing on four main areas of the body, and applying the Basi Pilates Principles, one can improve your swing. The areas of focus include strengthening the gluteal and abdominal oblique muscles, and improving shoulder mobility and strength.

Dancers are expected to work long hours daily, pushing their bodies in the most extreme ways while constantly striving for perfection as they scrutinize their every move in the mirror. Due to these expectations, dancers must learn how to maintain a strong, flexible, lean, and injury-free body. Ballet schools and companies, world-wide, are focused on providing the proper resources to keep their dancers healthy. Today, many of these schools and companies have implemented Pilates training and Pilates studios into their facilities. Thoughtfully designed cross-training is giving dancers today longer, happier, and healthier careers. Professional dancers across the world, like myself, use Pilates as their main source of cross-training. For dancers, Pilates helps to create the ideal dancer physic as it corrects imbalances often created in the studio, improves joint alignment, strengthens the powerhouse, tones and elongates muscles without bulking, and aids in injury-prevention and injury treatment.

When Joseph Pilates named his method Contrology, he was aiming to promote a physical and mental lifestyle programme. He was decades ahead of the ‘wellness’ and ‘mindfulness’ approach to exercise and existence the 21st century populace desire. Everybody seeks to be more in control nowadays, particularly of their body and mind. It is a journey of refocussing and rediscovery. BASI Pilates can greatly contribute to this journey. With heightened body/mind awareness, focus on the breath, the concentration required for correct muscle engagement and body alignment and precision of the movements, it ultimately leads to control. Initially, clients think only of the physical benefits of pilates but soon realise they need to ‘dig deeper’ and that there is an enormous capacity for change. This realisation that change is possible can transfer to all areas of life, giving clients a greater feeling of having uncovered the control.

Ballet is a very intense art form that requires determination, focus and 100 percent effort from your entire body. Any lack of focus or laziness in your technique could cause damage in your joints by not being in perfect alignment. Because of this wear and tear many dancers experience shortened careers because their joints become damaged from years of abuse. By integrating Pilates into their daily routines, they can begin to strengthen muscles that are improperly trained to help increase the longevity of their careers. In this case study we will take a look at my career as a ballet dancer and how integrating the BASI block system has helped improve my dancing form and continue the passion that I have for ballet.

Pilates can help to holistically heal many conditions and injuries that occur in the human body by strengthening the core, back and correcting faulty posture. This case study explores a case of Spondylolysis in a young, fit and active gymnast, Rachel James. Spondylolysis occurs when overextension and flexion of the lumbar spine causes a small portion of the vertebra, the pars interarticularis, to fracture or crack. This fracture causes lower lumbar pain and muscle tightness and if not treated properly can develop into a much more severe condition, Spondylolisthesis. In Spondylolisthesis, one vertebra starts to anteriorly slip against the vertebra below it. To avoid her Spondylolysis from progressing to Spondylolisthesis, Rachel will practice Pilates two times a week for ten weeks. Her training program will incorporate exercises that encourage strengthening of both the transverse and rectus abdominis, opening of the shoulders, strengthening of the back extensors, and aim to correct her overall posture. By taking this holistic approach, we hope to aid in healing Rachel’s Spondylolysis and avoid the advancement to Spondylolisthesis.