Did you know that stress causes back pain, head and stomach pain, in addition to significantly affecting our day? People who spend their lives under pressure, both professional and personal, are strong candidates for their daily losses, as well as developing future problems, often irreversible.

So, thinking about reducing these damages, in this post we will explain how stressful life can affect physical and mental health, and what are the greatest forms of treatment for this disease. Keep reading and check it out!

What is stress?

Stress is the emotional and physical way in which the body reacts to different types of pressure. Its symptoms vary from person to person, but generally, the emotional signs that something is wrong can be described as: difficulty concentrating, irritability, tension, excessive tiredness, and insomnia.

The physical signs include an accelerated heart, difficulty breathing, pain in the stomach, head, and back, in addition to compressed muscles that cause tremors and dry mouth.

Well, we know that, in the rush of the day, it is impossible to avoid stressful situations. However, it is essential that we know how to ponder these moments so that we do not suffer excessively from problems.

Why does stress cause back pain?

Stress causes the release of hormones that promote greater pain perception. These substances are also responsible for intensifying muscle tension, since the muscles can become so compressed, involuntarily, that they suffer from severe spasms.

When this muscle tension occurs, there is a reduction in blood circulation to the tissues, reducing the ideal amount of oxygenation. Normally, adequate circulation promotes and releases acidic tissue residues.

In addition to generating pain and fatigue, this build-up slows down the body’s healing, and any old spinal injury, for example, can become unbearable under the extra strain.

A classic case is people who suffer from pain in sciatica and feel empowered with stressful situations. In this case, it can become an irremediable cycle: the more stress, the more pain, and the more pain, the more stress.

How to relieve back pain caused by stress?

Stretches and exercises are 2 essential activities for those who want to relax their muscles and relieve exhaustion. But one of the most effective ways to reduce pain is to avoid worrying too much about less important things.

Holistic gymnastics, acupuncture, massage therapies, or osteopathy are also recommended activities for those who want to get rid of the pain. Just remember that when you are in pain, the body becomes less able to tolerate simple physical exercises, since the muscles are more vulnerable.

Now, let’s see how to relieve stress:

1. Practice exercises
   As we already mentioned, the practice of activities strengthens the muscles and promotes relief. Holistic Gymnastics, for example, is an exercise that provides greater stretching, flexibility and strength, in addition to assisting breathing, generating a sense of well-being and scaring away stress.
2. Look for a professional
   Nothing to self-medicate and mask the pain. When discomfort is frequent, in addition to adding the exercises, see an orthopedist and report what is happening.

He is the most suitable professional to prescribe the ideal drugs, and will also be responsible for recommending treatments with more specific physiotherapists.

3. Take time out for yourself
   Daily life is intense, but allow yourself to relax at least one day a week. Take a hot bath and make compresses of warm water in the place where you feel the greatest tension – be it neck or back. At the end of the day, put your legs up for 5 minutes, and try to turn your mind off.

On a daily basis, learn to say “no”, respecting your wishes, and try to solve problems from the most practical to the most complicated, always looking for help if you cannot solve them yourself.

The act of urinating and holding urine seems simple, but for that to happen we depend not only on the proper functioning of the urinary tract.

In this case, we also need the pelvic floor muscles, the abdominal wall, and the diaphragm to be in good condition. The pelvic floor muscles are divided into two layers, one superficial, and the other deep.

The superficial layer, better known as the perineum, surrounds the external genitals and the anus. They are formed by the bulbous-responsive, ischemic-cavernous, superficial transverse, deep perineum muscles, external urethral sphincter, and external anal sphincter.

The perineum has the function of controlling the urinary flow, making sexual intercourse possible and, in addition, it is essential during normal birth.

The deepest layer, on the other hand, consists of the ischioscoccygeal and levator ani muscles (puborectal, pubococcygeal, and iliococcygeal), the set of these muscles forming the pelvic diaphragm, which is the support base of the internal organs.

How the urination process occurs?

Let’s start with urine, it is produced by the kidneys, and it flows through the ureters until it reaches the bladder, which is its reservoir. From the bladder, the urine passes through the urethra where it eliminates approximately 95% of water, the elimination of water is necessary due to some toxic substances that are dissolved in the plasma.

When the urine reaches the bladder, the detrusor muscle (the smooth muscle that lines the urinary bladder wall) relaxes so that this liquid can be better accommodated.

Bladder filling is detected through the bladder stretch receptors and also by the internal sphincter muscle (smooth muscle) that contracts involuntarily to prevent bladder emptying.

As the bladder fills, these receptors become excited and the smooth muscle begins to send contraction reflexes. These reflexes are modulated by pathways that come from the brain and allow the voluntary control that comes from the external sphincter (skeletal muscle), allowing the resistance to urinate.

In short, before urination begins the diaphragm and the abdominal wall muscles contract, generating end abdominal pressure. After the pubococcygeal muscles relax and move the bladder neck down, this descent stimulates the contraction of the detrusor muscle.

At the same time, the contraction of the longitudinal fibers of the urethra shortens, opening the internal ostium of the urethra, and then the urine is expelled from the bladder.

When the individual has a disturbance in the urinary system or in the structures of the pelvic floor, abdominal wall, or diaphragm, he is unable to voluntarily start or stop urination, and this is what occurs in patients with urinary incontinence.

Types of Urinary Incontinence

Incontinence can be sudden and temporary, there are several types of incontinence, but the four most common are:

Stress Incontinence
This type of incontinence is one in which the involuntary loss of urine occurs due to a sudden and unexpected intra-abdominal pressure.

This can happen in impact activities, effort tasks such as lifting heavy objects or simply coughing, laughing, or sneezing.

Urge Incontinence
Also known as overactive bladder, this incontinence is characterized by hyperactivity of the detrusor (the muscle that contracts the bladder), as there is a sudden urge to urinate, and often makes the individual not arrive in time in the bathroom due to the inability to control the release of urine.

Excess Incontinence
This type of incontinence occurs when there is an accumulation of urine in the bladder, with small leaks occurring during the day. This happens due to the distention of the bladder and the presence of an obstruction that prevents the individual from emptying the bladder completely.

Mixed Incontinence
Mixed incontinence has characteristics of two types of incontinence mentioned above (Stress / Urgency Incontinence Mixture), that is, an incompetent sphincter associated with a bladder that contracts involuntarily.

Causes of Urinary Incontinence

Several mechanisms can lead to urinary incontinence, sometimes more than one mechanism is associated, among them, we can mention:

Urinary or vaginal infections
As estrogen levels drop during menopause, the bladder becomes less elastic, causing involuntary urination.
Intestinal constipation
The natural weakening of some muscles in the pelvic region causes the individual to present a deficit of sphincter contraction, eliminating urine involuntarily.
Side effects of medications
Postpartum or genital surgery also predisposes individuals to incontinence due to possible pelvic muscle injuries.
Obesity
Obstructive pulmonary pictures / chronic cough both generate abdominal pressure;
Nerve or music impairments
Obstruction of the urethra due to hypertrophy or tumors in the prostate can lead to incontinence due to urine retention.

According to data from the World Health Organization (WHO), about 80% of the world population will have some type of back problem during their life.

Among the factors that predispose this high frequency are inadequate daily habits, such as poor posture, the use of non-ergonomic furniture, the frequent use of backpacks and heavy bags, physical inactivity, stress and the continued use of smartphones .

Despite being worrying, this scenario opens a favorable field of action for Pilates: an efficient activity that has been increasingly indicated for the treatment of the spine of different problems that affect it.

This technique promotes muscle strengthening, increases flexibility and balance, which are fundamental requirements for maintaining a healthy spine.

For this reason, we have gathered in this text epidemiological data, information about the importance of professional qualification and, also, about the problems and exercises most suitable for Pilates in the treatment of the spine.

Spine problems: potential audience for a Pilates Studio

The market for Pilates Studios is booming and has become a very promising industry for physiotherapists and physical educators.

This physical modality is one of the most sought after for the treatment of certain orthopedic problems, mainly for back pain. For this reason, we brought some data about this health problem, in order to exemplify the strength of the Pilates market in Brazil.

Back pain is one of the most common health complaints worldwide, both among adults and among elderly women.

Currently, there are estimates that about two-thirds of the world’s adult population have experienced some form of back pain at some point in their lives.

Thus, spinal problems are a relevant factor of morbidity for adults and the elderly. Depending on the intensity and the cause, pain can cause several health impacts, such as decreased ability to perform daily activities – including those related to work -, loss of physical conditioning, problems with social interaction and even depression.

The importance of correct practice with professional support

Due to the high frequency and the impacts they have on quality of life, back pain acquires the status of an important public health problem. For this reason, they must be adequately treated, in order to avoid even more serious damages for people living with this health problem.

Among the factors that determine the effectiveness of spine treatment, including the approach with Pilates, is the professional qualification that is accompanying the patient.

Pilates is excellent for strengthening several different muscle groups, such as the back, thighs and hips, ensuring an improvement in posture, mobility, tone and flexibility.

As a consequence, there is significant relief from back pain. However, if the activities are performed incorrectly or if an exercise is contraindicated for a specific problem, instead of helping, Pilates will further damage the patient’s spine.

Thus, when poorly practiced, exercises can cause muscle strains, herniated discs, and temporary or permanent functional losses, for example. In this scenario, it is essential that physiotherapists specialize before starting their activities in a Pilates Studio.

Main spine problems that can be worked on

The spine can be affected by several different problems, which are also caused by different factors, ranging from degenerative disorders to functional changes related to aging. Despite the different causes, Pilates is indicated as a therapeutic approach for a large part of these problems:

Backache

The term low back pain is used to describe the set of pains that affect the lower back. As with neck pain, low back pain can also be caused by different causes, but among the most common are poor postural positions.

This painful manifestation is the most frequent complaint in modern society, and, according to epidemiological studies, about 65 to 90% of the adult population may suffer an episode of low back pain at some point in life. In addition, pain is an important factor in morbidity and functional disability.

The main symptom is pain in the lumbar region, which can start discreetly and progressively evolve in intensity, worsening during movement. It can also be accompanied by muscle contracture.

Again, pilates is a great therapeutic approach for low back pain, as it strengthens the muscle groups in the back, pelvic floor and thighs, helping support the spine and significantly improving posture.

Lordosis

The spine has a physiological curvature, with anterior convexity, located in the lumbar and cervical region, which is called lordosis.

However, this curvature can take on deformed aspects, which can be of three types:

With an angle greater than 600, when it is called hyperlordosis;

Situating in a different region from the cervical and lumbar region;

Straight or rectified.

These spinal deviations can be caused by different factors. Generally, the most common lumbar hyperlordosis is associated with a pelvic anteversion, which, in turn, is caused by a weakness of the abdominal and gluteal muscles or by shortening of the lumbar muscle. Other frequent causes are improper posture, pregnancy, and obesity.

Among the symptoms of lordosis is reduced mobility, changes in body posture, such as the prominence of the head or abdomen and pain.

Pilates increases strength, flexibility and improves stretching, correcting postural problems, and relieving pain caused by this problem.

Scoliosis

Seen from the frontal plane, the column has a linear aspect, and changes in this pattern are called deviations. When the spine has a curvature greater than 100, the deviation is called scoliosis.

In addition to the deviation in the frontal plane, scoliosis is also characterized by torsion in all other planes of space, so that the spine curves forward, backward and around its own axis.

Scoliosis can take different forms and have different degrees of torsion, which will determine its severity, the need and the type of treatment. In addition, it can be caused by different factors.

In most cases, it is idiopathic and may also be congenital or post-traumatic. Among the consequences that scoliosis can cause is pain, wear on the intervertebral discs, compressions of the nerve roots and changes in breathing capacity.

When indicated for the treatment of this deviation, Pilates strengthens and stabilizes the muscles, helping to relieve pain, improving balance and mobility.

Ciphose

Seen from the sagittal plane, the spine has physiological curvatures in the thoracic and sacral region called kyphosis. However, when this curvature is greater than an angle of 40 degrees, it becomes a deviation of the spine and is called hyperkyphosis.

This deviation can also be caused by different factors, being, in most cases, idiopathic. Other causes include trauma, birth defects and infections. Depending on the severity, kyphosis can result in pain and postural changes.

In cases where Pilates is indicated for the treatment of kyphosis, it strengthens the muscle groups on the back and promotes the stretching of the pectoral muscles, improving the aesthetic aspect and the balance of the body.

Recommended exercises and devices for spine treatment

As already noted, the spine can be affected by different health problems, which in turn are caused by different factors. Despite these differences, Pilates is a very efficient approach to most of these problems.

However, it is essential that the exercises are chosen according to the specifics of each patient, which includes age, physical and clinical condition, the cause and the type of problem that is affecting the spine. This, again, highlights the importance of specialization and professional qualification.

Below, we have separated some of the equipment used frequently in the practice of Pilates, as well as the most common exercises and their respective indications for spine problems. Check out!

Pilates exercises can be performed using equipment. A wide range of possibilities is offered by the devices, which are adjustable, and the exercises are practiced in a rhythmic and controlled manner, providing postural and respiratory improvement.

The choice between different equipment will depend on the therapeutic objective established for each patient.

Generally, the exercises performed for the treatment of the spine aim to strengthen deep muscle groups, responsible for stability, mainly those located in the vertebral, lumbar, abdominal, and thigh regions.

Fit Ball
The ball provides an unstable surface, recruiting different muscle groups from the person doing a specific exercise, increasing strength and balance. This equipment can be incorporated in different ways for the treatment of spinal problems, with some movements being spine mobilization and Glute Stretch.

Reformer
The Reformer is shaped like a bed, composed of a sliding cart and connected to springs of variable resistance. It is used for thigh, abdomen, hip and chest exercises, indicated for different spine problems.

Barrel
The barrel is widely used to improve spinal length and flexibility. This equipment has the shape of a half moon, coupled to a fixed ladder, which allows flexion and extension movements of the trunk.

Cadillac
The device has two sliding supports that make it possible to use the springs in different ways, allowing around 200 variations. Exercises can be performed in a sitting, lying, kneeling or standing position, which focus on the spine, pelvis, abdomen and shoulders.

Conclusion
Given the above, it was clear that spine problems are one of the main complaints of the world population, being very present among the elderly and workers from different occupational positions.

In addition, the treatment of these problems varies according to the type and cause, but Pilates is an important ally for most of them, since it offers improved strength and muscle tone, and also increases flexibility and ball.

Despite this importance for spine treatment, it is essential that physiotherapists and physical educators specialize in Pilates techniques, in order to increase safety for the patient!

Pilates helps to correct posture, increase body elasticity, firm muscles and relieve stress. And the benefits do not stop there. Many others are behind the activity that gains more supporters with each passing day.

Logically, the frequency in which we perform physical activity is very important and says a lot about the results achieved by those who practice them. Unlike heavyweight training – a practice in which the body needs a rest time to be able to respond to stimuli – Pilates does not require effort from any muscle group in excess. So experts often say that it is released and can be practiced daily.

However, it is important to emphasize that, although it can be a daily activity, the frequency must be adapted and adapted to the lifestyle of each person, so that they do not stop going to classes and do not feel frustrated because they do not reach their goals quickly.

Three times: the ideal
With the busy life that the majority of the population has, hardly anyone will be able to exercise every day. For those who have a greater availability, the ideal in Pilates practice is a frequency of three times a week, on alternate days. That way you will stimulate your body regularly and can still promote a day off – even if it is not necessary – between your sessions.

Twice: the possible
Most people choose to do Pilates twice a week. And that is what experts usually recommend. In this way, the body still manages to condition the movements and responds as expected.

The option for two days ends up being easier to combine, either with working hours or with other physical activities.

Once: better than nothing!
If you are one of those who have a lot of daily activities and only find a gap in the agenda to dedicate themselves to Pilates once a week, that’s fine. But be very patient as this way the results will take a little longer to appear.

Keep in mind that having your body in motion with Pilates – even if only once a week – is better than staying at the mercy of a sedentary lifestyle. In addition, opting for some other activity that requires certain prior conditioning can end up injuring the body.

To speed up results
As the Pilates method does not include aerobic work – which is very important for achieving good levels of health – it is good to look for other forms of exercises to complement the training. Try to practice some type of activity that raises your heartbeat: walk, cycle, dance, swim!

Remember that the more regular and consistent your Pilates practice and other activities are, the faster you will achieve the results you so desire. In Pilates, it is usually possible to notice them after 10 to 15 classes. So, if you want to get in shape, there are no more excuses to postpone your plans: adopt this healthier lifestyle option and have your results totally safe!

In other modalities, such as weight training, for example, the body needs a rest period to respond to exercise stimuli. In Pilates, there is no such need. The activity can be practiced every day, bringing countless benefits to the body, ranging from fighting stress, relieving pain, strengthening muscles to losing weight.

However, if you are not available to practice Pilates daily, try at least three times a week. Thus, you maintain a good frequency of stimulation of your organism.
Don’t have time to practice Pilates more than once a week? Don’t be discouraged! If you can, at least in one day, set aside time to exercise, you are already promoting health and well-being to your body. Make the most of this moment, trying to relax, disconnect from everyday problems and focus on each movement. In an hour of class, stretching, flexibility, muscle strength and breathing are worked on.

In other activities, performing the practice only once a week can be dangerous. Lack of fitness can cause an injury. In Pilates, there is no such risk! The activity can be practiced by anyone, without requiring prior preparation.
Do not forget to choose a studio with quality equipment and prepared professionals, who will determine which movements are most suitable for each person.

No matter the sport, more and more studies are proving the benefits of pilates for high-performance athletes. Including the Pilates Method in a sportsman’s training routine has become an efficient way to improve results and achieve a better quality of life.

As is already known, the Pilates Method is a training system that provides an integral work of the whole body.

In just one class of 45 to 60 minutes, it is possible to do a global work of all the muscles of the body and as each class develops, they will strengthen the core muscles, integrating the muscles of the abdomen, lower spine, and glutes, the which serve as the origin for good execution of each of the movements proposed in the exercise routine.

Joseph Pilates, servants of the Method, claimed that if people had a strengthened center of power, their whole body would be strong.

Importance of the Pilates Method
Now, as time goes by, the Pilates Method has been gaining followers, because it is a Method that provides effective and lasting results over time.

Housewives, movie stars, among others have joined Pilates for the multiple benefits that these exercises present.
But, if Pilates is considered a sport, could high performance athletes practice Pilates?

The answer is YES!

And many of them are already benefiting, because regular practice helps you enormously to improve your condition in the sport they practice.

If you are a high performance athlete and are starting in the world of Pilates, this article is for you, and note how the Method can help improve your condition if you are a football player, swimmer, marathoner, golfer, tennis player, among other modalities .

If you play sports like tennis or golf, practicing Pilates will fit you like a glove.

A problem with these modalities is that they unbalance the muscle groups because if you are right-handed, all the muscles on this side of the body will be strengthened, while on the left side they stretch and weaken by decompensating your muscles.

Golf
Among the many benefits that come with the practice of Pilates, better posture, better alignment, and body awareness, are the most important keys to improving sports performance.

If a person plays golf both socially and professionally, poor posture plus poor physical condition are the main causes of injuries that affect golfers.

It is highly recommended for both professional golfers and amateurs who want to improve their performance, since it is essential to strengthen the Power House, the so-called Force Center in all sports and to balance muscle decompensations.

These core muscles are responsible for supporting posture (static) and are the area where all body movements (dynamic function) begin.

This center is responsible for developing strength, maintaining balance, stability and improving coordination during movement.

The process and the outcome in the golfer will depend to a large extent on the work that is carried out from this area of ​​the body.

When swinging on a golf course, the muscles in the center are working on a variety of planes that allow you to complete many movements with great success.

The strengthening of this union helps to provide a stable platform, allowing movement of the most powerful and efficient ends.

Functional training with the Pilates Method will help to enhance strength in general and prevent possible muscle decompensations produced in the practice of unilateral sports, which further enhances the musculature of the specific area of ​​the body and forgets about others generating possible injuries.

Sneakers
If you practice tennis you should apply most of the recommendations described above but pay close attention to the shoulder, elbow, and wrist joints.

Racquet sports such as tennis, squash, pediment and supposedly the paddle, require very concrete skills and good physical shape, and above all they need good coordination and balance.

Exercises like Pilates will help to improve flexibility, endurance, power, agility, among many others.

The benefits of this set of exercises are innumerable, as they help to improve and prepare your muscles and joints to develop different sports, such as tennis.

The breadth and muscular endurance you require in this sport is provided with the daily practice of the Pilates Method. If you are a tennis player, write down all the benefits you will get from practicing the Method on a regular basis:

Improve the strength of the serve by strengthening the abdominal center.
Enhance speed by strengthening shoulders and arms.
Make broader launches thanks to increased flexibility over all shoulders and hips.
Change direction quickly while maintaining the center of gravity thanks to a good balance.
Increase the strength of the lower and upper extremities in order to hit as fast and hard as possible.
Play without getting tired, as the Pilates Method will help to improve your stamina, performing breathing exercises, where you will learn how to inhale better and make the most of oxygen.
It will correct muscle imbalances that cause muscle tension and strains and inflammation (tendonitis).
Knowing the benefits you will get from practicing the Method, it will undoubtedly help your body to suffer injuries that are so frequent in sport, such as:

Tennis player’s elbow – one of the most common injuries in this sport that occurs due to an overload on the outside of the elbow (over the tendons, which control the movement of the wrist and forearm).
Patellar tendonitis in the knees – which will originate due to the constant flexions, starts and brakes that we perform during the exercises. Therefore, it is important to strengthen the muscles surrounding the knees, and especially the quadriceps, to avoid possible injuries.

If you are a professional swimmer, or an aficionado of this modality, Pilates and swimming are very similar, since they are global activities where large amounts of muscles are used.

The important thing in the exercises is not to have a great muscle tone, but to have a good physical condition to perform all exercises correctly.

If we look at the swimmers, they all have a similar constitution, great flexibility and a musculature worked but not developed in excess, as this would harm you to slide in the water.

Pilates is a very suitable method for them since it provides dry work, parallel to training in water, where they can strengthen their inner muscles, which is very important for stabilization: an aspect that we must work on if we want to obtain good results.

On many occasions we observe how the training focuses exclusively on the work of the outer muscles, preventing a more important job for these athletes, the stabilization and balance that the inner muscles (for example, the transverse muscle) provide us to achieve a more efficient swim .

Among the benefits you will obtain from regular practice of the Method, we can mention the following:

It will remarkably improve the flexibility of the shoulder joint, the lumbar area and the hamstring muscles, which is very important in kicking.
It will prevent possible lumbar hyperlordosis, which is common in swimmers because of the head position out of the water to breathe, especially if we are talking about swimmers crossing open water.
It will improve the rotational flexibility of the cervical spine and hips, for a correct breathing technique.
You will achieve greater control of your breathing, achieving regular and rhythmic breathing, so important in this sport.
It is important to highlight that one of the joints that will be seen to be enormously compromised in this sport, would be the shoulders.

Some exercises that could be applied in a regular class would be the traditional swimmer (inclined), the swimmer with 4 supports, the back swimmer, and the plates, in the case of the practice of MAT Pilates.

Soccer

The football player requires certain physical abilities:
Explosive Force
velocity
Resistance
Concentration
Ball Handling Control

Together with strength training, the Pilates Method brings strength, endurance and flexibility that makes your muscles longer, flexible and stronger to prevent injuries.

Most injuries to a football player are caused by major muscle imbalances by having more developed areas of the body than others with greater work overload.

Muscle developments and pubic osteopathy (which are the most common injuries) are produced by central control problems in the spine and pelvis, and this is where the wonderful PILATES METHOD comes into play!

Concluding..

Pilates works at the Center (Power House). Stabilizes the trunk to compensate for the work on the legs. Starts the muscles of the rectus abdominis, obliques and transverse muscles as the main stabilizer of the spine and pelvis.

It provides a solid and balanced base for all movements from a strong center with independent direction, as well as speed or strength.

Now, knowing the benefits that the Pilates Method can have in your career as an athlete, what are you waiting for to schedule a class?

If your trainer is properly trained, he will design a training methodology adapted to your needs and requirements.

What would be more important: new exercises or lesson planning? How do you prepare your students’ classes? In this article, I will help you answer these questions and suggest a style of planning. Come with me!

The Pilates Method and all its variations: suspended, aerial, acrobatic, ballet, among others, has evolved a lot in recent times. What previously seemed to be a new methodology found only in large cities, is now common and can be found anywhere. Hard to find someone who has never tried it.

With that, it is necessary to innovate the classes in order to remain in a competitive market such as today. If you are a person concerned with the satisfaction and well-being of your student, you should certainly be concerned with improving your service even more. And, this is where I reinforce the question: does your student only need different exercises every class?

What is important for Pilates lessons?

Let’s start answering these questions together. The first question is simple. No, the student does not need a huge variety of exercises to feel that you care about his training.

Of course, everyone likes to vary, it is difficult to find someone who likes to always do the same movements. What I want to make clear is that there is no point in having a range of exercises if they do not make sense. This leads to the answer to the second question: there is no point in varying the exercises if you do not have lesson plans to fulfill.

Are you more confused? I’ll explain it better: you can suggest different exercises in all classes, but in none of them will the student observe a purpose. You can be sure that your class will be meaningless and without purpose. But then should you always suggest the same exercises? Do not.

The variety of exercises is essential to not let the class get monotonous. I just want to call attention to purposeless exercises and the lack of lesson plans. These two things lead the student to “walk-in circles” and not feel his progress.

I will give two different examples to better illustrate what I am talking about.

Example 1: You teach your student to perform an exercise with the elastic band. It is a movement he has never done before and he thinks it is really cool to try a variation. Then he asks you about the reason for this exercise. And you answer that it is to work the middle gluteus. Again he asks, why? His answer is simple and direct: because everyone needs to strengthen this region.

Example 2: You teach the same exercise with the elastic band. And before he performs the movement, you explain the following: “You need to strengthen the middle gluteus, because I realize that it is not activated when you are going to make certain movements. The sideboard is an example of this. This explains the discomfort you feel in your knees and that may be why you are unable to stabilize them when you do the squat. So today we are going to dedicate part of your class to activate this musculature ”.

Can you see the difference between the two examples? That’s what I’m talking about. You need to have a purpose, a lesson plan!

So the third question: how do you plan your students’ classes? I will answer below, where I propose some steps to improve your lesson planning. Follow me to the end.

Step 1: determine the type of lesson for planning
It is extremely important to determine the type of class that will be held in your Studio. Classic Pilates is fantastic. The combination of Mat Pilates exercises with the exercises on the devices created by Joseph provides a complete lesson.

In contrast, contemporary versions are also excellent ways of working. Using classic Pilates as a base, these variations use fabrics and devices that create instability and challenge the body. There are also classes in pairs and acrobatic classes. All of them provide strength and flexibility gains, thus improving the functioning of the body as a whole.

Reproducing everyday gestures such as squatting, pushing, pulling, among others, Functional Training is an excellent method of working to increase strength, flexibility, treat pathologies and improve student well-being through dynamic classes.

It doesn’t matter which methodology you use. The important thing is to make it clear to your student what kind of class he is taking. Many people mix the techniques. I, in particular, find it very valid. When we use several methods, one makes up for the shortcomings of the other.

I just consider it extremely important to make the student aware of their lesson planning. What we see out there are many people criticizing the mixture of techniques. Therefore, I reinforce the importance of prior clarification with the student regarding the type of method you use.

So, regardless of whether you work only classic, contemporary Pilates, Functional Training, one day of each technique, or several techniques together in the same class, your student is aware of what he is doing. And, be sure, raising customer awareness is a step towards achieving customer satisfaction.

Once you determine the type of class that will work in your space, you can move on to the next step.

Step 2: evaluation and objective
It is impossible to obtain customer satisfaction without knowing what your objective is. So it is essential that you clarify the needs of the student in the first class.

We know that practicing physical activity improves posture, strength, flexibility, relieves pain, among other benefits. But you need to keep in mind what benefits your client is trying to achieve by taking your classes.

This is a fundamental step in setting up your lesson planning.

What if I work only in groups and each student has a different goal? Do I need to plan my appointments to have groups with students who have the same objective? My answer is: no. Of course, it would be much easier if we could concentrate the same pathologies and needs in groups.

Classes would be easier to plan because we would have the weight loss group, the lumbar pathology group, osteoporosis group, in short, they would be specific groups. But, we know that everyday life doesn’t work that way.

You should set up class schedules according to the time your client can go. Everyone’s routine is racing, so it is inevitable to think otherwise. But believe me, it is possible to meet different needs.

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