Pregnancy is a period when several changes occur in the woman’s body and mind.

During these changes in the pregnancy period, women tend to experience pain and discomfort that hinder their daily performance.

In addition, there is all the hormonal movement going on in the body during pregnancy, which is in a phase of life full of emotions and new things.

Pilates in pregnancy is a very indicated physical activity, as the Method guarantees health, balance and comfort for the pregnant woman.

So, check out now the 10 Pilates Method exercises applied during pregnancy that will help you have a healthier pregnancy.

Understanding pregnancy

First of all, it is important to first understand the processes of pregnancy so that you know the changes that your body faces in this period.

In the first four weeks of pregnancy, your body begins to undergo changes and nausea begins to appear.

The embryo in turn begins to grow creating the nervous system, the skeleton, the muscles and organs.

From the tenth week of pregnancy onwards, other symptoms such as drowsiness, constipation, heavy and painful breasts, cardiac acceleration, fluid retention, slow digestion, back pain, among others, begin.

In addition, the psychological also changes during pregnancy, making you more emotionally sensitive.

In this way, the body as a whole undergoes several changes bringing a series of new emotions that are happy and uncomfortable at the same time.

So it is very important to keep your health up to date during pregnancy by practicing physical activities and eating properly (taking great care to ingest the essential vitamins your body needs), so that you feel much more pleasure than discomfort during this very special period.

First of all, it is important to first understand the processes of pregnancy so that you know the changes that your body faces in this period.

In the first four weeks of pregnancy, your body begins to undergo changes and nausea begins to appear.

The embryo in turn begins to grow creating the nervous system, the skeleton, the muscles and organs.

From the tenth week of pregnancy onwards, other symptoms such as drowsiness, constipation, heavy and painful breasts, cardiac acceleration, fluid retention, slow digestion, back pain, among others, begin.

In addition, the psychological also changes during pregnancy, making you more emotionally sensitive.

In this way, the body as a whole undergoes several changes bringing a series of new emotions that are happy and uncomfortable at the same time.

So it is very important to keep your health up to date during pregnancy by practicing physical activities and eating properly (taking great care to ingest the essential vitamins your body needs), so that you feel much more pleasure than discomfort during this very special period.

Benefits of Pilates during pregnancy

When you practice Pilates during pregnancy, your body and mind acquire several benefits such as:

• Strengthening of abdominal muscles;
• Strengthening of specific muscles such as the trunk, upper and lower limbs;
• Improved respiratory control;
• Increased Self-esteem and sense of well-being;
• Reduced risk of gestational diabetes;
• Reduction of constipation;
• Pain relief;
• Improved circulation;
• Improved posture;
• Increased body energy;
• Improved physical endurance;
• Reduction of stress and anxiety.

In addition, Pilates can provide several benefits not only during, but also after pregnancy, such as:

• Strengthening of the abdomen;
• Recovery of physical form;
• Decreased risk of postpartum depression;
• Relieves postpartum pain;
• Improves sleep quality.

Contraindications to Pilates exercises during pregnancy

As much as Pilates is a great ally during pregnancy, there are some cases in which not only it, but other types of physical activities should be avoided so that there is no risk during pregnancy:

Important cardiac dysfunctions – murmur, arrhythmia, infarction, catheterization, atherosclerosis, among others.

When the pregnant woman has some of these problems, it is important to undergo a medical evaluation first, so that he can investigate the case before releasing the exercises;
Restrictive Pulmonary Dysfunction – is a category of respiratory diseases that are characterized by some type of airway obstruction. Among these pulmonary disorders there are asthma, bronchiectasis, and bronchitis;
Placental dysfunction – Placental insufficiency, or placental dysfunction, is characterized by being a rare complication that occurs during pregnancy. When the pregnant woman goes through this problem, her placenta does not develop properly or is damaged.
Several high-risk pregnancies, with premature birth – women with high-risk pregnancies such as the case of the unstable placenta, for example, or even pregnant women who have had cases of premature births, should avoid physical exercises;
Persistent bleeding – having continuous bleeding during pregnancy is a warning sign, therefore, the pregnant woman should avoid physical activities in this case and seek a specialist doctor so that nothing serious occurs during pregnancy;
Placenta previa at 26 weeks of gestation – The placenta previa or low placenta occurs when its location is lower in the uterus when the ideal is that it is at the top of the uterus;
Membrane rupture – characterized by premature labor, that is, when the woman starts giving signs of giving birth much earlier than expected, tearing the amniotic sac before the start of labor.
Preeclampsia / Induced hypertension – is a disorder that causes dysfunction of the pregnant woman’s blood vessels;
Loss of multiple pregnancies – when a woman has had many cases of pregnancy loss, it is important that she see a specialist doctor and avoid physical exercise during pregnancy.

10 Pilates exercises applied during pregnancy:

1- Spine Mobility with Flexion and Rotation

Kneeling in front of the Fitball, with your hands resting on it, keep your arms in front with elbows extended.

Inhale and exhale, first flexing the cervical spine, then the thoracic and lumbar spine, then the hip should flex as well.

Inhale and exhale, extending your hip, lumbar, thoracic and cervical spine, in order, giving priority to spinal mobilization.

Inhale to prepare and exhale with the reverse movements to return to the starting position.

As a variation of this exercise indicated during pregnancy, spine rotation can be associated at the end of the first phase.

To do this, cross the upper limbs on the Fitball, inhale before starting and exhale by rotating the spine. Then, inhale to return to the starting position.

2- The Cat

In 6 supports, shoulders forward with palms on the ground, hips slightly abducted, inhale to prepare the movement and exhale performing the lumbar, thoracic and cervical spine flexion progressively, giving priority to vertebral mobilization.

Inhale and exhale, extending the cervical, thoracic and lumbar spine to the starting position.

To vary this exercise indicated during pregnancy, inhale and exhale by extending your right hip while flexing your contralateral shoulder.

Perform the movements so that the segments are in the extension of the spine.

Inhale again and alternate the movement to the other side, always in a crossed pattern and repeat up to 5 times, starting at the lumbar, and 5 times starting at the cervical.

3- Pelvic Release and Mobilization

Sitting on the Fitball with upper limbs in front of the body and elbows extended, inhale, performing the lateralization of the pelvis, associated with a lateral flexion of the spine. Exhale returning to the starting position, repeating to the other side.

As variations, it is possible to perform anterior and posterior tipping movements, as well as the circumference of the lumbar spine.

Try to remain seated on the hamstrings and repeat the movement 5 times for all angles.

4- Strengthening Senior Members Fitness Circle

Sitting on the Fitball, with shoulders flexed at 90 degrees and elbows with slight flexion, hold the Fitness Circle with your hands.

Inhale by flexing your shoulders until your body is extended, exhale by performing a shoulder adduction against the Fitness Circle resistance. Once this is done, inhale and exhale again, returning to the starting position.

5- Strengthening of Upper Limbs Tonning Ball (horizontal)

Sitting on the Fitball, with upper limbs in front of your body, elbows slightly bent and supine radio-ulnar, hold a Tonning Ball in each hand.

Inhale to prepare the movement and exhale performing the horizontal extension. Once this is done, inhale and exhale returning to the starting position.

6- Biceps Curl with Elastic Band

Sitting on the Fitball with feet resting on the ground and upper limbs along the body with elbows flexed at 90 degrees, support the center of the elastic band under the soles of your feet, keeping each end in one hand.

Inhale and exhale by flexing your elbows and wrists, then inhale and exhale returning to the starting position.

7- Abduction of Shoulders with Elastic Band

Sitting on the Fitball with feet resting on the ground and upper limbs along the body with slightly bent elbows, support the center of the elastic band under the soles of your feet, keeping each end in one hand.

Inhale and exhale by abducting your shoulders up to 90 degrees, then inhale and exhale returning to the starting position.

8- French triceps with elastic band

Sitting on the Fitball with your feet flat on the floor, hold one end of the elastic band behind your body at the level of your lower back.

To do this, hyperextend the shoulder and flex the elbow and the other end of the band must be attached to one hand, also behind the body, at the height of the head. To do this, abduct the shoulder to the maximum amplitude and flex the elbow.

Inhale and exhale by extending both elbows simultaneously. Once this is done, inhale and exhale returning to the starting position.

9- Bridge with Fitball

Lying on your back, hips and knees in 90 degrees of flexion, with your feet resting on the Fitball. Keep your upper limbs along your body.

Inhale and exhale performing the hip extension. Prioritize the mobilization of the spine and then inhale and exhale returning to the starting position.

10- One-legged squat

Standing with the back of one foot supported on Fitball, keep the knee of the lower limb supported on Fitball in flexion, with the upper limbs in an orthostatic position.

Conclusion

Practicing Pilates in pregnancy helps to keep your pregnancy healthier by balancing your body and mind. In this way, you guarantee several benefits that help for a better life.

But remember: it is important that you practice Pilates exercises taking into account the guidelines given by your Doctor to make sure that both you and your baby are healthy.

Did you like the exercises? Talk to an instructor and start practicing Pilates! You will certainly acquire several benefits and have a much healthier pregnancy.

Depression is currently considered one of the greatest evils that affect humanity. Commonly, we all know someone who lives or has experienced difficulties in relation to these mood swings.

However, the term depression, in current language, has been used to designate both a normal affective state (sadness), as well as a symptom, a syndrome and even the manifestation of one or more diseases.

The clinical evaluation of the depressed allows to identify a range of symptomatic possibilities and physiological changes. The aspects that highlight the psychological characteristics and physiological changes that make up the depressive picture affect several areas of the patient’s life, compromising his personal and social activities.

We can group these symptoms into five distinct areas: mood, cognition or thinking, somatic aspects, body expression and social life. In this text, I will explain better about the treatment of depression through Pilates.

Symptoms of DepressionTreatment-of-Depression
Although the most typical characteristic of depressive states is the prominence of feelings of sadness or emptiness, not all patients report the subjective feeling of sadness. Many refer, above all, to the loss of the ability to experience pleasure in activities in general and the reduction of interest in the environment.

It is often associated with the feeling of fatigue or loss of energy, characterized by complaints of exaggerated tiredness, psychomotor changes, mainly slowing or psychomotor retardation.

Psychic symptoms generally refer to mood swings involving feelings of sadness, self-depreciation and feelings of guilt. Patients tend to allude to the feeling that everything seems futile, or unimportant.

They believe that they have irreversibly lost the ability to feel joy or pleasure in life. With this, there is also a reduction in the ability to experience pleasure in most activities, previously considered pleasant, depressed people may report that they are no longer interested in their favorite pastimes.

Physiological symptoms are also very common in the clinical picture of depression, such as changes in sleep (insomnia or drowsiness), changes in appetite (more commonly loss of appetite, and there may also be an increase in appetite), fatigue or a feeling of loss of energy, for example .

The depressed person can report persistent fatigue, even without physical effort, and the lighter tasks seem to require substantial effort and the time to perform the tasks can increase considerably, showing the need for a treatment of depression important.

In depression it is also common to observe musculoskeletal changes. Patients often refer to the sensation of heaviness in the limbs, discomfort and even prominent complaints of chronic pain such as headache, vague pains in the chest, abdomen, shoulders and spine.

It should also be remembered that the diagnosis of depression can be masked by these factors. Anxiety is also often associated.

Body expression becomes typical of depressive patients.

Characteristics such as low head, built-in chest, curved spine, difficulty looking people in the eye, devitalized look, unconcern with personal hygiene, unconcern with appearance, shallow breathing, slow and contained movements are some of the somatic manifestations evident in this type of alteration, which shows the need to treat depression.

How Pilates can contribute to the treatment of depression

As it covers the field of physical and mental health, it is of utmost importance that the treatment of depression is conducted by a multidisciplinary team, and some aspects of the disease need to be known in order to be able to draw up a treatment plan that takes into account the entire physical and mental context involved in this process.

One of the most difficult tasks in the field of physical and mental health is helping those who do not want help.

It is common that there is some resistance from the depressed person to accept family or professional help for the treatment of depression for several reasons.

The person may refuse help for not recognizing himself as sick, being afraid of assuming his own fragility in front of other people and damaging his image in social life (work, school, family, friends), experiencing a feeling of abandonment in life or for lack of information about the disease.

Within this context, it is observed that the bond of trust between the patient and those who try to help him is of fundamental importance to overcome resistance, making him feel welcomed, loved, respected and understood, which will lead to the natural process treatment without prejudice to the patient.

The Pilates method aims to work the body in an integrated way with the mind, seeking to improve neurophysiological conditions and rebalance the muscle chains, breathing, posture, and body stability, and all this helps in the treatment of depression.

The search for body awareness has aroused the need to improve the appreciation of the body in the environment, and the benefits can be reflected in the exterior and interior image of the individual who practices it.

In addition to these factors, the Pilates method also considers individuality as a way of approaching the student important, contributing to the narrowing of the approach between professional and student / patient, making him feel important, cared for and valued during the treatment of depression.

Nevertheless, the practice of Pilates by the patient with a depressive condition can also contribute to combat physiological symptoms, avoiding fatigue, stress, chronic pain and improving posture and quality of sleep.

Benefits of Pilates for TreatmentDepression-Treatment-2
Many studies consider well-oriented physical activity to be extremely beneficial to physical and mental health. As positive effects of the practice of

Pilates in the treatment of depression we can mention:

Increased energy and vitality
Reduced risk of osteoporosis and hypertension
Improved appetite
Reduced irritability
Stress relief
Improved sleep quality
Increased muscle tone
Improvement in appearance, energy and physical condition also increases self-esteem
The body posture of the depressed person is often marked by a curved spine, slumped shoulders and a lowered head, preventing the eye from seeking wider contact with the world around him. The expression of isolation and the lack of courage, energy and hope are clear.

In an attempt to stimulate the reaction of a friend, it is not uncommon to see someone saying encouraging phrases: “Lift that head!”; “Get that posture!”; “Look up!”. It is likely that people are unaware of the depth of this advice in treating depression.

By correcting the posture and looking up, the depressed person improves the energy flow of his body, expands his breathing and expands his eye contact with the world around him, changing his perception and thoughts.

In addition to posture correction, there are other body works that can influence the improvement of depressive symptoms through Pilates.

Among them are stretching exercises, mainly of the cervical muscles and the pectoral and abdominal regions, which help to enlarge and deepen the breathing. The strengthening of the posterior chain, inspiratory chain and Power House also help to provide stability and security to the student.

Due to daily activities and repressions of emotional expression, experienced in childhood, the respiratory process is impaired. The chronic tension caused in some muscle groups due to contained emotions, has serious consequences for the body and mind.

Among the causes of tension, we can mention the protection against sadness, causing the abdomen to contract; sexual inhibition, causing contraction of the belly, inhibition of verbal expression, causing contraction in the throat region.

And also cervical flexor musculature, inhibition of the expression of rabies, generating generalized muscular tension, of scalenes, trapezius and of the temples.

Recommended Exercises for the Treatment of Depression
Among the Pilates exercises, the most suitable for the treatment of depression are those that work on stretching the anterior chain, strengthening the posterior chain, inspiratory chain and power house (abdominals and pelvic floor), in addition to working on the stabilization of the trunk and waist.

But it is important to emphasize that the body must be worked as a whole, both stretching and strengthening all chains are important. Below are some of the exercises that can be used when treating depression.

Some tips to help the treatment

In addition to guidance in Pilates practice, it is important that the instructor knows how to deal with aspects of depression in the most beneficial and positive way possible. Therefore, some strategies can be adopted in favor of improving the treatment of depression:

Tip # 1
Listen to the complaint of the depressed person, avoiding making comments that trivialize their suffering; lead the person to perceive himself (appearance, attitudes) and emphasize how much he can improve.

Tip # 2
Demonstrate positive feedback during the practice of exercises in the treatment of depression, reacting with enthusiasm for each goal achieved, making the student feel proud. Implementing challenges now and then can motivate him and make him arouse the feeling that he can improve and self-confidence.

Tip # 3
Show the personal losses caused by the lack of physical activity, and alert him to the importance of keeping him active and assiduous.

Tip # 4
Do not show excessive compassion for the sick person’s pain. This attitude reinforces the idea that it really is very bad and that everything in life is difficult. Respect his suffering, but make him realize that you have enough energy to help him and that you believe in his ability to react.

Tip # 5
It is common for the depressed person not to take advice from family members. It may be that the interference of a friend or professional has more effect and that he is more open and receptive to talk about the treatment of depression.

Tip # 6
It is good to remember that pressing too hard can have the opposite effect and that patience and tolerance can produce an indispensable relationship of trust.

Tip # 7
In the most serious cases, or in situations in which the depressed person cannot collaborate, it is advisable that a family member or friend seek professional guidance, in order to understand the problem, to know the best posture to be adopted, and what care should be taken, especially in relation to the risk of suicide.

Concluding …

The Pilates method is a great tool to work on the individuality of the patient with this clinical condition in the treatment of depression.

This helps to strengthen the idea of valuing being and, mainly, improving the perception of the body and invigorating the mind, fighting stress, fatigue, relieving pain and encouraging the student to seek and awaken the best of themselves.

The relationship of trust between student and instructor is extremely important and must be worked on so that he feels safe and seeks motivation in his treatment.

The aging process is involuntary and inevitable and brings with it a progressive deterioration of the elderly’s body systems. We can consider this process as a limiting factor for the elderly to be able to carry out their daily activities independently.

When observing the possible functional losses in the elderly, we have in the practice of the Pilates method the opportunity to delay the inevitable progression of aging.

The increase in life expectancy has made health professionals’ attention more focused on the quality of life of this portion of the population.

Awareness today about the need to maintain regular physical activity in a guided and monitored manner leads us to meet a population of active and aware elderly people than younger individuals.

Pilates provides strength gain and global conditioning, increased bone mineral density, positive changes in terms of coordination, balance and mobility, favoring functional independence of active elderly people.

When we talk about sedentary lifestyle, in all age groups, there is a significant functional loss in sedentary individuals.

The difference between physical activity and physical exercise, so that a person is not considered sedentary, is the periodicity of execution and adequate guidance for the practice of physical exercise. This is because as our body is prepared, with regard to muscle strength, flexibility and mobility, its functional capacity also improves.

Physiological Changes in Aging

The organic composition in the elderly also undergoes changes such as increased body fat and decreased lean muscle mass, in addition to the change in metabolism. As the expenditure of daily energy tends to decrease with age, fat deposition occurs gradually.

Dehydration is also common in the elderly, which ends up affecting the composition and functioning of the organs, making water intake extremely important.

The cardiac muscle of the elderly has decreased autonomic tone, as well as the ability to vary heart rate. There is a greater dependence on the supply of oxygen and energy for adequate ventricular relaxation.

Changes in the respiratory system are, among others:

Decreased Chest Wall Distension Capacity
Decreased Respiratory Muscle Strength
Loss of Pulmonary Elasticity
Inequality in the Ventilation / Perfusion Ratio
The anatomical changes referring to the central nervous system occur noticeably in the decrease of the cortical volume and widening of the cerebral sulci. These structural changes cause a very important loss with the decrease in brain plasticity.

You can also check:

Decreased Postural Control
Decreased Tactile Sensation
Decline of Vibration Sensation
Decreased Visual Acuity and Notion of Depth
Decline in Perception of Different Sounds
Proprioceptive Commitment
Adaptation Difficulty in Different Environments
Risks of Falls and Delirium
The immune system is affected by the decline in immune competence, increasing the chances of the elderly being affected by infections that can even leave them bedridden and inactive.

In the osteomioarticular system, we find a decrease in bone mineral density, a reduction in muscle mass, resulting in a decrease in strength and a reduction in the amount of water inside the joints, such as ligaments and tendons, causing rigidity.

Each individual has a biological individuality and the aging process will also accompany that individuality. Thus, the progressive degeneration caused in the body systems will reach all individuals, however, for some these changes will be more accentuated than in others.

Physical aptitude
As the years go by, there is a decline in organic functions that affects all body systems differently. With this functional loss, the likelihood of developing chronic-degenerative diseases also increases, as do various harmful emotional states such as depression.

Physical fitness refers to the body’s ability to adapt to the demands of physical effort that a given activity needs for moderate to vigorous levels, without reaching the individual in complete exhaustion.

One of the components of physical fitness is body flexibility, which is important for a better performance of movements, whether simple or more complex.

Thus, a low level of flexibility can have a direct relationship in the loss of balance, since the lack of mobility and/or a shortening of important muscle groups such as the muscles of the trunk, neck, and lower limbs, influence the increase in the number falls even when carrying out simple day-to-day activities.

Pilates and Active Seniors

The most recent studies [2] show that the regular practice of a physical activity is a factor that contributes significantly to a longer life expectancy, allowing elderly people to reduce the consumption of medications, reduce cognitive decline, as well as showing an important evolution from the biopsychosocial point of view.

The Pilates Method has been much sought after by active elderly people, as it is a differentiated activity and offers numerous benefits in a playful and attractive way, promoting social interaction, composing a healthy life routine, adapting to each age group.

Many elderly people are referred by their responsible physicians to practice Pilates and enjoy the benefits of the method. The correct application of Pilates principles is crucial for the acquisition of these countless benefits.

And the different proposals for innovation in the area are gaining space and captivating a diverse audience, such as the use of unstable bases, suspension modes (the famous aerial exercises) and application of the principles of functional training.

These are modifications that, when applied safely and scientifically, optimize the results of the practice in the short term, also for the elderly population.

A job that encompasses the body and the mind and stimulates body awareness, increasing control, strength and balance provides many benefits for active seniors.

It is possible to work with a perspective focused on functionality, integrating the elderly person into daily activities, working the body as a whole, correcting posture, strengthening muscles, improving breathing capacity, developing the mobility necessary for a healthier life.

The concentration and precision with which Pilates exercises are performed require total control and body perception from the practitioner, which function as proprioceptive stimuli of great importance.

These are responsible for making the body aware in which the student gets to know his own body better, seeking the harmony of the structures and promoting a better use of them.

The practice of Pilates by active elderly people, when performed regularly, enhances the gain in body mobility, both to perform the requested exercises and to perform their daily activities.

The exercises are divided into exercises performed on the ground, which are practiced using the body’s own weight and the force of gravity as a form of resistance, as well as can be associated with the use of devices that use springs with different resistance.

Degree of Difficulty of Exercises for the Elderly

During a Pilates class it is possible to increase the degree of difficulty in exercises oriented to the elderly in very varied and playful ways.

There is an arsenal of resources and accessories that can be used in order to provide a greater stimulation of body perception, aiming to prepare the elderly to better adapt to the social environment in which they are inserted.

Several aspects will differentiate the physical fitness of an elderly individual to another, such as:

Pre-existing diseases
Continuous Use Medications
Time that Started Regular Practice of Physical Activity
Works You Performed During Your Life
It is possible to find active elderly people in Pilates studios and to work with this audience more focused on functionality, stimulating sensations lost during the aging process.

Tactile stimulation can be achieved through features that have different textures, handgrip and plantar grip strength can also be stimulated using various accessories, balance can be optimized in countless ways, with changes in decubitus and variations in bipedal weight transfer , unipodal, bilateral and unilateral, using crossed chains, among others.

The fact that we work with an audience that sometimes has more severe functional limitations and in other cases less impacting limitations culminates in classes that cannot fall into sameness, as this would not be stimulating.

The relationship of trust established between the instructor and the elderly student is also essential, especially given the degree of difficulty of the exercises.

Keeping this growing line of progress among active elderly students is also a way of recording their improvement, exceeding their expectations, often improving their clinical condition, recovering important functions, improving their mood and emotional state as a whole; proving how well they can do in activities that challenge them.

Concluding …

Not only because their professional activities are reduced in this age group – because they often dedicate themselves to other forms of activities to occupy their time in a profitable way – the active elderly, when they have their first contact with Pilates, identify themselves, and follow faithfully .

We hear a lot from the media talking about the benefits of Pilates for the mind and body, which in fact it is and in the elderly population the classes in small groups promote better socialization and this for the emotional state of the elderly is very good.

Part of the motivation and loyalty of this age group would be lost if they were carried out individually and without proper guidance.

The assiduity and motivation in the practices of the exercises also happen, because when they acquire more resistance and improve the quality of life they start to have better health conditions.

The benefits of regular Pilates practice in the life of this growing portion of the population must be encouraged and disseminated, as the main objective of the method is to enable the elderly to be inserted in the most active way, with more functional independence in today’s society.

Fibromyalgia can be understood as a painful clinical syndrome of origin and cause still inconclusive. In view of the variety of symptoms presented, its diagnosis is difficult, and it can be confused with several other diseases when they present with diffuse pain and fatigue.

In addition to diffuse pain in skeletal musculature and the physical finding of multiple tender points, most patients with fibromyalgia also report fatigue, muscle stiffness, pain after physical exertion and changes in sleep.

There may also be symptoms of depression, anxiety, memory impairment, inattention, tension headache or migraine, dizziness, vertigo, paresthesia (tingling), among several other symptoms not related to the locomotor system.

Pain is the main symptom of fibromyalgia, sometimes the level of pain is so intense that it interferes with work, activities of daily living and the quality of life of patients and its control is one of the main goals of treatment.

Fibromyalgia is a rheumatic syndrome of unknown etiology, which predominantly affects women, characterized by diffuse and chronic musculoskeletal pain, in addition to specific anatomical places painful to palpation, called “tender points”. Other symptoms are often associated, such as fatigue, sleep disorders, morning stiffness and psychological disorders, such as anxiety and depression. Sometimes the level of pain is so intense that it interferes with work, activities of daily living and the quality of life of patients.

The large number of patients who come to the Rheumatology, Orthopedics and Physiotherapy Clinic with complaints compatible with the diagnosis of fibromyalgia justifies the great interest that this syndrome has aroused. Finding effective treatment alternatives that minimize the impact of fibromyalgia on patients’ quality of life is fundamental for the health system.

Pilates treatment for Fibromyalgia patients

Some studies have shown that fibromyalgia patients had higher levels of fatigue, exertion and induced pain after exercise compared to healthy individuals and a higher level of perceived exertion during and after exercise. One of the main issues within this context that remains unclear refers to the type, intensity and duration of physical exercises most suitable for the treatment of patients with fibromyalgia.

In general, it can be noted that low-intensity exercises such as Pilates are the most effective, producing a decrease in the impact of fibromyalgia on the quality of life of patients.

An important feature of Fibromyalgia is sleep disorders that are present in more than 90% of patients. On the rare occasions when they have a restorative night’s sleep, some report improvement in symptoms of pain and fatigue the next day. In addition, the number of tender points is related to non-restorative sleep.

Pilates works the body as a whole, but it also exercises the mind because through body awareness, mindfulness is awakened to the present moment during exercises, promoting both physical and mental relaxation after activity, thus significantly improving the sleep quality of those who practice it.

The improvement seen in patients who practice Pilates probably occurs due to the relationship between physical exercise, which is considered as one of the best non-pharmacological interventions to improve sleep quality. Several studies show the effect of exercise on sleep, and the results show that sedentary individuals have a worse quality of sleep than individuals who exercise regularly.

In a European study carried out in 2016 it was found that the most important result of treatment with Pilates in patients with fibromyalgia is that the Pilates method has been shown to be effective in reducing pain and improving sleep after 15 sessions.

Most of the time, patients have low cardiorespiratory fitness and reduced muscle strength. As a consequence, a vicious cycle begins, in which pain, as a result of physical effort, makes these people avoid any exercise, an attitude that ends up perpetuating the symptoms. Physical inactivity leads patients with Fibromyalgia to a decline in neuromuscular function, muscle endurance, muscle contraction speed and cardiorespiratory function. This interferes with functional performance, which includes walking, climbing stairs and other daily activities.

A study carried out in 2010 at USP to compare the effectiveness of stretching and strengthening exercises in improving pain, symptoms and quality of life in patients with fibromyalgia compared to the control group concluded that both stretching and strengthening had significant gains after treatment and in several fibromyalgia symptoms as well as quality of life aspects. The comparison between the groups showed that exercises like Pilates are efficient for improving functional capacity, morning tiredness, stiffness and vitality.

Physical exercise programs promote the greatest gains in reducing the impact of fibromyalgia symptoms on patients’ lives. The type, intensity and duration of these programs are varied, making comparison difficult. Low-intensity exercises, or those in which the patient is able to identify the limit of his effort and pain, seem to be the most effective. Thus, Pilates would be a great alternative for these patients because the exercises have no impact and the body’s own strength is used in its execution.

Stretching exercises through Pilates, in turn, allow the recovery of functional muscle length, allowing tension relief, posture realignment and improvement in range, in addition to freedom and awareness of movement.

Benefits of Pilates in fibromyalgia patients

Pain relief
Gain stretching and muscle strength
Improvement of motor capacity in activities of daily living
Improved sleep quality
Gain balance and motor coordination
Improved body awareness
Improved posture and range of motion
Muscle endurance gain
Improved quality of life

Conclusion

Fibromyalgia has been recognized as one of many chronic pain syndromes originating in the central nervous system (CNS) that are common in the general population. There is evidence of a genetic predisposition for its development that, associated with exposure to environmental factors (stressors), initiates the manifestation of symptoms.

Among the forms of resistance training, the Pilates method emerges as a form of physical conditioning particularly interested in providing general well-being to the individual, thus being able to provide strength, flexibility, good posture, control, awareness and perception of movement.

Scientific evidence reveals that exercises through Pilates can minimize pain, fatigue and muscle tension, improving levels of stress, anxiety, depression and sleep quality in individuals with fibromyalgia, when performed regularly and monitored. Thus, it is very important to carry out a prior assessment of this group with pathology and, from there, define the best way to be worked through the Pilates method, always taking into account the places that patients refer pain during exercise and the physical limitations of each caused by the disease.

Without a doubt Pilates becomes increasingly one of the best activities

These days what we hear most people say and complain about is that their spine is hurting. In general, the pains are concentrated in the lumbar and cervical areas, but we still hear “ah it hurts the middle of the back”, that is, the thoracic spine.

In my Pilates Studio more than half of my clients experience pain in some part of the spine or else they are already diagnosed with some pathology.

Many sought Pilates to try to solve these pains, stabilize the pathology and improve the quality of life.

Doctors are currently recommending Pilates to improve pathologies and back pain.

And with absolute certainty, 90% of customers, who arrive in pain and practice Pilates correctly, working all the muscles necessary to gain stability and strengthen the spine, finish their classes and keep their week pain free. And they always tell me that they would never be without Pilates.

And that is what we will see in this text, how Pilates helps for Spine Pathologies!

Spinal pathologies are considered one of the biggest problems we experience from adolescence to old age. It is scientifically proven that 90% of people will suffer from back pain or neck pain during some stage of their life.

These problems arise from numerous factors, among them are heredity, poor posture and lack of physical exercise.

Fortunately, many of these problems have a non-invasive treatment, which if taken without interruption can greatly improve the student’s situation, relieving their pain, discomfort and thus restoring quality of life.

How the column works
Our spine is an important system that consists of vertebrae, between which the spinal cord passes; still between the vertebrae, we have the intervertebral discs, which wear out over time, inappropriate and or repetitive use.

It is the spine that supports the weight of our body, is responsible for locomotion and posture, serves as a fixation point for the entire body and protects the spinal cord and its nerves.

The spine is a very flexible structure, so to perform a simple movement, several bones of the spine that move, allowing locomotion.

And it is in these situations of movement that injuries can occur, such as when sitting, lying down, walking, picking up an object, looking at social networks on the cell phone, walking without protection in the car, we are completely subject to countless traumas – such as Arthrosis, Kyphosis, Lordosis, Herniated Disc, and Scoliosis, we still have lower back problems, which can also be caused by the same.

Disc herniation is more common in the cervical and lumbar regions, due to the higher load movement and support, and in some cases, osteoarthritis (abnormal bone increase) also contributes to this nerve compression favoring the hernia.

Conventional treatments
Conventional physiotherapeutic methods are the most recommended to treat and prevent pathologies in the spine, but we must emphasize that in most cases the right procedure to do is to strengthen the muscles of the adult, so that he can resist the spine, keeping it in a correct position, preserving the natural position of the spine, without creating trauma, increasing the possibility of reducing some type of pathology in the spine.

Manual physiotherapy is one of the most frequent treatments and aims to decrease pain and increase soft tissue strengthening and mobility.

But among conventional resources and those that we often see in magazines, television and even in offices, today I will clarify why I believe that the Pilates Method is the most recommended in the treatment and prevention of all pathologies in the spine

Pilates and spine pathologies
With Pilates as a treatment method, you can reach recovery levels higher than traditional interventions, its main feature is the development of the body in a uniform way.

Its mechanism proposes an improvement in your body awareness, flexibility, balance and muscle strength, all through concentration, breathing, control, fluidity, posture and center of strength

That is why Pilates is a method indicated and used for pathologies in the spine, in addition, the exercises do not cause impact and strengthen the adjacent musculature that helps in stabilizing the affected region.

Pilates exercises are focused on quality and not quantity, so with few repetitions, but well done, you can reach a favorable result.

Exercises such as the bridge (Leg Pull Front) and abdominal exercises, such as Decline Push Up, are important for the stabilization and strengthening of the muscles in need, working together with stabilizing muscles.

Remembering that the exercises are always released with professional monitoring, and after having passed the pain phase.

Conclusion
The pathologies of the spine are taken by most people without much importance, when they feel pain they simply buy a medicine and thus continue with their routines.

The consequences of this attitude make the body and the lives of people very uncomfortable and it is up front that they pay the bill for a problem that could be solved without major dysfunctions.

Pilates, in addition to being an excellent exercise to treat spinal pathologies, gives back to the patient the lost lightness and mobility, transforms the body and mind into a complete and organized organism, always evolving.

The Pilates method as “Personalized” Training in cycling improves Physical, Postural, and mental conditions.

Cyclists who include the Pilates Method in their routine training significantly improve strength in all its manifestations (maximum, explosive, endurance), agility, flexibility, and balance. That is why a Pilates session two or three times a week is highly recommended to complement the cyclist’s usual training.

The Pilates Method consists of physical conditioning with exercises designed to strengthen and tone the muscles, improve and correct posture, increase flexibility and balance and increase concentration. In addition, an increase in physical endurance (learning to accumulate an important energy reserve) and a good mind-body balance is achieved, which provides cyclists with greater performance with minimal physical and mental wear. Important conditions to face, above all, long distance races.

Breathing is another notable element in Pilates. The method exercises breathing steadily and consciously, looking for an increase in the oxygenation of the body in moments of competition and high performance, helping in a strict control of breathing.

The central part of the body (trunk and upper extremities) is a clear and main objective of training with the Pilates Method. Rob Kopitzke, a sports professional, points out in an article written by Endel Man in 2007, that “Cyclists who have a Central Strong Zone are more efficient and aerodynamic”. In the same way, it is proven that coaches who complement their training programs with the Pilates Method are able to increase performance and prevent injuries in their athletes.

Posture is a clear objective when developing Pilates training as a complement to any sport practice. In cycling, a correct posture on the bicycle is essential to improve performance, to prevent injuries and to achieve an optimal pedaling frequency. Pilates will help the cyclist to develop the proper posture during cycling and in his daily life, and to perform the usual movements correctly without making efforts, avoiding tensions and contractures.

Injury prevention:

The injuries caused by falls (shoulders and thumb), can be minimized by acquiring a greater concentration with the usual practice of exercises that induce to achieve this concentration easily and spontaneously and extreme precaution.
Overload injuries in joints (wrists, knees) and muscles can be avoided and treated with Pilates exercises that strengthen and lengthen the affected area and the entire muscle group.
Injuries or discomfort caused by an improper posture on the bicycle (regions of the spine, lower back, neck pain), can be prevented with exercises that strengthen and work the articulation of the cervical area to improve postural strength and reduce neck hypertension.
Injuries and discomfort in arms and legs will be prevented by stretching and strengthening the muscle groups involved.
The objectives of the Pilates Method to complete the training of cyclists are:

Develop a strong and fibrous physique to increase resistance and to accumulate energy.
Develop a correct posture on the bike to avoid injuries and improve performance.
Achieve a correct alignment, correcting the vertebral curve (kyphosis or, commonly, hunchback), thus softening the pain in the cervical, dorsal and lumbar area.
Strengthen, enhance, stabilize and stretch the muscle groups that intervene in pedaling, quadriceps, hamstrings, glutes, calves, knee extensors, hip flexors and also the muscle groups that act as trunk stabilizers, abdominals (rectum, oblique and, mainly, transversal) lumbar, pelvic floor and the multifidus.
Develop strength in the arms and torso to face the stages in which the cyclist must stand and support his weight on the handlebars.
Correct muscle imbalances. If the cyclist uses the quadriceps, he will have to work the hamstrings and the outer and inner thigh muscles to compensate and stabilize the legs and to keep the knee and hip joints in line.
Improve balance by minimizing the risk of falls.
Increase the recovery capacity of tired legs, through the practice of exercises that improve and facilitate venous return.
Develop a breathing system that clears the lungs of impurities and increases resistance.
It is fundamental: Create a STRONG “ENERGY CENTER” (Straight abdomen, oblique, transverse abdomen, pelvic floor, diaphragm, glutes, psoas and multifidus – main stabilizing muscles of the trunk and lower extremities.)