Here I have worked with and studied a woman who has been in recovery post ankle surgery. Her ankle surgery was in lieu of a pre-existing injury that originally occurred 10+ years ago. The initial injury was to her accessory navicular--a rare occurrence of an extra ‘floating’ bone in the arch of the left foot--had been pulled away by the attached tendon, resulting in a collapsed arch and instability of the ankle joint. My client had lived with this since she was a young adult and over time and in addition to multiple sprains to that same ankle, her condition had become chronic and was affecting the proper gait function throughout the kinetic chain. Her surgery was reconstructive in nature and consisted of a few different elements. First, her accessory navicular was removed and the posterior tibial tendon was reattached. She received a calcaneal osteotomy, a cut across the heel bone, shifting it medially and two screws were put in place through the bottom of the heel bone. And finally a gastrocnemius recession, which involved the release of the gastronemius tendon and subsequent lengthening of the calf muscle. I began working with her 12 weeks post surgery. Our focus was to strengthen the entire kinetic chain from the foot, through the ankle, knee, and hip; to retrain gait function and restore full strength to the leg. Specifically, we worked to strengthen the intrinsic muscles through the midfoot and arch, stabilizing the ankle, and restoring full strength to the calf muscles. We focused on hamstrings and glutes to normalize the function of the hip and core stability to bring back balance to the entire body after months of immobility.

Dog Agility is an unrecognised hobbyist sport that involves a handler and a dog successfully completing a course of obstacles within a specified time. The dog is navigated over jumps, through tunnels and on larger equipment and other obstacles. This sport requires the handler to perform multiple changes of direction using a series of handling manoeuvres, at speed, to direct the dog without faults or an elimination. For over six years, Stacy Weeks has been actively researching and evidencing dog sport handler movement, the only person studying this niche sport in the UK, therefore the information and research was limited and the process in part has been experimental, and as such, many sports were drawn upon to support this paper. This case study focusses on the Pilates element of a larger programme, which also included intrinsic biomechanics screenings, base line testing for fitness and handling skills, strength and conditioning, speed agility and quickness drills and plyometrics.

Many patients with adult scoliosis do not have any specific symptoms as they vary based on the curve severity, however the curvature can progress with time, causing back pain, muscle fatigue due to imbalances and poor posture. In the older population these problems may also be exacerbated by degeneration of the spine and other age related issues. These difficulties can consequently hinder normal daily living as scoliosis cannot be cured, however the effects could be diminished by a suitable exercise programme. The purpose of this case study is to see if a Pilates based exercise programme could improve the quality of life and ease the pain of a female client suffering from aches and pains due to age related problems including adult scoliosis. After a five month period of attending regular classes, my client said that she felt less pain, was able to achieve movements that previously she was incapable of and above all, her posture improved along with her confidence. The client has seen and felt the improvements that Pilates has made to her life, and is enthusiastic and eager to continue with future sessions.

Eva is a 38 year old office worker and suffers from frequent headaches and neck and shoulder tension after working at her desk. On assessing her posture, Eva demonstrates forward head and rounded shoulder posture, where her chin and earlobe protrude forward of the plumb line of ideal posture. This paper examines the muscular imbalances that result in forward head and rounded shoulders and outlines a pilates programme using the Basi Block System to improve her posture and alignment. The program was devised to particularly target strengthening the scapular adductors and upper spinal extensors, and stretch Eva’s tight pectoral muscles.

Ankylosing Spondylitis (AS) is a form of arthritis most commonly affecting the spinal joints, but can also cause inflammation that extends to other joints including the hips, knees, and shoulders. The inflammation caused by AS leads to stiffness and pain in the affected joints and can be more severe during an exacerbation, or a “flare-up of symptoms, followed by remission where symptoms are lessened. This pain is known to be more severe in the morning and eases as the day goes on; however, AS is associated with an overall decreased quality of life, especially in more severe cases (“About Spondylitis”). AS is a chronic illness with no known cure; however, many treatments options are available to help alleviate symptoms and manage chronic pain. Treatment options include mediations, stress management, nutrition therapy, and exercise. Importantly, a special emphasis can be placed on exercise as an important part of treating AS in that exercise regimens, specifically Pilates, help to improve flexibility and maintain range of motion, lessen joint pains, and assist in preventing changes in posture (“About Spondylitis”).

Pilates exercises are ideal before, during and after pregnancy. Some benefits of practicing Pilates include more room for the baby to grow due to lengthening the spine, feelings of wellbeing and more energy. Proper posture is important during all trimesters of pregnancy to prevent Diastasis Recti. Good posture should be active and dynamic rather than static. The diaphragm, transverse, multifidus, pelvic floor are the deepest core muscles and should be conditioned. Diastasis Recti is a musculoskeletal injury, where the rectus abdominus tears at the connective tissue, separating it from the linea alba - a collagen cord that runs from the bottom of your sternum to the front of your pelvis. As the uterus grows, intra-abdominal pressure causes the abdominals to stretch. My clients attribute a healthy, strong pregnancy and no abdominal separation issues to Pilates.

In this essay I hope to illustrate how a tailor made pilates programme can benefit a pole dancer, as an amateur or professional. As a pole dancer myself I have seen and felt the advantage which a regular pilates practice has afforded me. My research is based on my own experience as well as my experience of teaching five other women who regularly pole dance. Apart from the natural benefits which occur, I will also focus on specific concerns which a pole dancer may need to focus on, as well as how one can use pilates to help them achieve their goals in pole dancing and develop the skills needed for flowing stable pole technique. Lastly I will touch on common injuries amongst pole dancers and how we might address them, or help prevent them through regular pilates. The programme I present here is a 3 month pilates programme, of 2 sessions per week, for someone new to pilates but who regularly pole dances.

Muscular and skeletal structures can develop into an unhealthy shape due to a reduction in physical activity and inappropriate posture habits in daily living. Any activity that causes the body to look down and forward for long periods of time can contribute to Forward Head Posture and Rounded Shoulder Posture. In general, the dental profession serves as an excellent example where enormous strain is put on the body often causing posture and alignment issues. Dentists may sit or stand for many hours at a time in a hunched over or forward leaning position leading to forward neck posture, rounded shoulders and slouched posture. In addition, the unusual movements and interactions between the head, neck, and shoulders due to rounded shoulders may lead to additional health issues. This paper will suggest the optimal exercises from the BASI block system to improve the posture of a dentist with a forward head posture and rounded shoulders.

Strokes happen every 40 seconds and is experienced by nearly 800,000 people. [1] Strokes are the leading cause of adult disability in the US. [1] A stroke, or “brain attack” occurs when a blood vessel bringing blood and oxygen to the brain either becomes blocked or it ruptures. When the blood flow to the brain is interrupted, brain cells no longer receive oxygen and nutrients and the brain cells begin to die within minutes. This causes patients to lose their ability to function such as movement, speech or memory that in the past was subconsciously performed. [2] In this case study Tony utilizes Pilate’s exercises to build strength improve loss of movement realized from his Ischemic stroke. Joseph Pilate’s rehabilitation “through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all our subconscious activities.” [3]

Office workers’ syndrome is a group of symptoms resulting from prolonged sitting and/or improper sitting habits, causing body pain and disrupting the nervous system. This syndrome has become commonplace among office workers due to their lengthy computer work sessions. It is recommended that while sitting at work, people should perform body movements frequently and take breaks at certain intervals. Even though many people may already know the risk of prolonged sitting, it is not easy for them to be aware of their prolonged sitting while concentrating on their work. Office Workers Syndrome” is not an actual medically-diagnosed syndrome; it is a group of symptoms commonly found in office workers caused by unhealthy work habits. This syndrome results in musculoskeletal pain, headaches, aching arms, wrists and fingers, numbness of wrists or feet, rounded shoulders, kyphosis and other types of poor posture. It may also be due to a chronic underlying illness, such as arthritis or neuritis Pilates has to perform with people who has office workers’ syndrome in order to improve posture. Because, it is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. It is concentrates on posture, balance, breath, flexibility, mobility and ROM of joints as well. Pilates focuses on the mind-body connection and it perfect way to break bad habits.

At least 80% of women worldwide are affected by cellulite to some degree. Despite the statistics, a limited number of research papers have been published on this topic. There was little done to find an effective solution. There is a variety of treatments currently available, but none of them conclusively proven to be effective in the long run. Still there is no consensus between scientists and cosmetologists on the understanding of what cellulite is, its causes, classification and treatments. However, some do agree on the factors that might aggravate this condition and steps taken in slowing it down. Those who claim to be able to reduce the appearance of cellulite had addressed the issue for about 2 years through diet and physical activities. My question is - can Pilates exercise program built according to the BASI Block System together with the correction of diet reduce appearance of the cellulite?

Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life. It even helps you live longer. Here’s how: 6 Science-Backed Ways Running Improves Your Health 1) running makes you happier, 2) running helps you lose or maintain your weight, 3) running strengthens your knees (and other bones and joints), 4) running will keep you sharper even as you age, 5) running reduces your risk of cancer and 6) running adds years to your life.

Although a psychological condition, the physiological basis for anxiety can be found in the limbic system. The ‘fight or flight’ response to perceived harm is a natural and healthy response, anxiety becomes a disorder when this fear response is uncontrolled, excessive and persistent (Schmidt et al., 2018). Anxiety disorders can have a huge impact on someone’s life affecting social relationships, work, home life and physical wellbeing (Dye, 2018). Originating in the brain, anxiety effects the whole body through the sympathetic nervous system. Activating the parasympathetic nervous system can help to control symptoms of anxiety. Research has shown that exercise and specifically mind body interventions can reduce symptoms of anxiety (Gok et al., 2018). By promoting breath, enabling movement and providing sensory input Pilates can improve quality of life for people with anxiety disorders.

This paper will address the use of Pilates for a ruptured plantar fascia. Plantar Fasciitis is one of the most common soft tissue injuries of the foot. About one in ten people will struggle with plantar fasciitis at some point during their lifetime. 1 The pain associated from this injury can be excruciating and inhibit your day-to-day activities. Plantar Fasciitis is the beginning stages of a plantar fascial rupture. This case study looks at my journey, a 25-year-old professional volleyball player with chronic plantar fasciitis that developed into a ruptured plantar fascia. Through 2 years of Pilates, I was able to deter new injuries in the foot and stabilize the muscles around the ruptured ligament to help my foot and entire body stay healthy. I have added two Pilates apparatus classes, and one mat class a week into my training regimen, and with this I have been able to stay on the court.

The population of golfers is exposed to many injuries in different areas of the body, as a result of poor body alignment, lack of strength and incorrect recruitment of muscles, necessary to execute the basic moves during the game. Contrary to what it may look like, golf is a challenging sport which requires a great deal of strength, coordination and flexibility. Many players often lack those capabilities, thus oftentimes, the severity of the injuries keeps them away from golf course for extended periods or causes them to give up the game altogether. The most common golf related injuries occur in lower back, hips, upper limbs to name a few. A well-designed Pilates program addresses postural faults and imbalances, incorrect muscles recruitment, at the same time contributing to gaining overall strength, improving balance, coordination and flexibility, so vital not only in golf but any other sports.

Water Canoe Polo is a relatively new sport, but its popularity is increasing rapidly. It is played by men and women. Players are allowed to push or tip each other into the water; to ram or ride up on an opponent’s boat; or to sprint frantically after the ball. It is described as a combination of water polo, basketball and kayaking. Players sit in a canoe which is manoeuvred by means of a paddle and the aim is to score a goal into a net suspended two meters above the water. It’s a sport that combines a high level of individual skill with teamwork; it is fast, energetic and challenging. Water canoe polo demands agility, muscular endurance, strength, power, flexibility and core stability.

Un hombre de 52 años, corredor y jugador de padel no profesional visita nuestro estudio para fortalecer la musculatura y de corregir su postura. El Sr. padece una rotura parcial de menisco, condromalacia grado III-IV, y Quistes de Baker de 8cm en ambas rodillas. Se ha sometido a una intervención mediante artroscopias de ambas rodillas, en los años 2016 y 2017 respectivamente, y infiltraciones de Células madre. Lleva unos meses ya practicando Pilates con máquinas con repertorio sin carga hasta conseguir estar sin dolor en carga. Cuando yo comienze a trabajar con el cliente mis objetivos ya no eran el dolor sino fortalecer la musculatura de las piernas, mantener una buena forma física y limitar la tensión en ambas rodillas y poder correr y jugar al padel con moderacion sin consecuencias. Después de unos meses de trabajo pudimos cuantificar las mejoras, confirmar los beneficios que los ejercicios de Pilates estaban teniendo sobre su bienestar físico.

After childbirth it is often a long journey to tighten up the pelvic floor and abdominal muscles. The body can become elongated or stretched in some areas, tighter in others, creating a significant imbalance and pain. New mothers can experience, urinary incontinence, pelvic floor and abdominal conditions that can impair daily function; These conditions can take a significant time to heal and it is important to utilize correct breathing patterns and recruitment of muscles with exercise and activity. This information will outline the anatomy and explain the mechanisms that can exacerbate or help to heal the postpartum body, followed by a progressive Pilates program. Childbirth is life changing in so many ways; we give our whole being to our child. It is possible, however to get strength and function back. With time and knowledge, we come back together and stronger for it!

Ashley, age twenty-four, is a hobbyist ballet dancer who suffered a fourth-metatarsal stress fracture on her right foot. After wearing a boot for twelve weeks and rehabilitating with Pilates over a six-month period, Ashley showed signs of externally rotating her right femur and tibia when walking and during Pilates exercises. Ashley also complained of being weaker through her right side during ballet classes. When starting her private Pilates sessions, I chose a program that focused on “single-side” series to treat the imbalance of her left and right sides of the body while also working in parallel for hip work. As she had a background in Pilates and dance, I focused on intermediate and advanced work so that she could continue to lay down foundations for strengthening her entire body. In just six months, the external rotation of her right femur and tibia improved.

After evaluating numerous individuals during practical teaching hours, a conclusion was made that greater trochanteric bursitis is a relatively common condition. This research shows that greater trochanteric bursitis does not discriminate and can occur in a wide variety of individuals regardless of fitness levels, body type, gender, age, etc. Greater trochanteric bursitis pain can be quite severe. It is characterized by pain over the lateral side of the hip and it prevents many from lying comfortably on their sides. Pain may radiate down through the outside of the thigh towards the knee. Pain might also be present over the gluteal area and related soft tissue surrounding the bursae. Most people complain about having trouble at night when lying on the affected side. This nocturnal pain can cause sleep disturbances and is often one of the reasons for seeking treatment. Although it is recommended to rest the affected area, I have found that the symptoms do not really clear up after resting the area. My personal experience was that hip bursitis responds very well to most types of exercises in the BASI repertoire and the people that I trained felt a definite improvement after starting doing Pilates for this.