BeMoore Pilates Benefits

Body awareness, Flexibility and Mobility

Body Awareness

Body Awareness can be developed through mindfulness of movement. Pilates can help you slow down and observe your strengths and weaknesses so you can improve your overall well being.

Flexibility

Flexibility is where the muscle allows a joint to move through a full range of movement and mobility is how a joint moves. Without optimum flexibility, the body adjusts to other joint positioning, contributing to muscle imbalances which can lead to unnecessary pain.

Mobility

As we get older our mobility can be compromised, this can lead to us adjusting the body to perform daily tasks which in turn may add pressure to spinal disks and challenge balance. In order to keep joints mobile, they need to be moved frequently through a full range of movement.

Poor mobility and flexibility can result in:

  • Being unable to complete simple daily tasks
  • The likelihood of injury increasing
  • Postural imbalances
  • Pain
  • Fatigue

All of these can be avoided by including flexibility and mobility training to your routine.

Pilates offers a perfectly controlled, non-impact way to achieve flexibility and mobility.

Core and Powerhouse Strength

Most people hear the word “core” and they immediately associate their core only with abdominal muscles but your core consists of many more muscles.

The Powerhouse muscles start at the bottom of your ribs down to the top of the hip and all the way to the bottom of your pelvis. The six main muscles that create the Powerhouse are the transverse abdominis, diaphragm, rotators, multifidus, quadratus lumborum and the pelvic floor.

During Pilates exercises, we focus on strengthening these areas in almost every exercise.

Improved Posture

Poor posture is a common cause of pain and stiffness in the body.

Pilates can help to correct common postural imbalances that include:

  • Lumbar lordosis – an excessive curve in the lower spine which can cause back pain.
  • Thoracic kyphosis – an excessive curve in the thoracic spine which can cause slouched shoulders.
  • Scoliosis – a spinal condition where the spine deviates to the side making an S-curve.

In Pilates, there is an emphasis on using proper alignment during the exercises to improve postural issues. If you find yourself sitting at a desk all day over a long period of time, you may begin to feel a strain in your shoulders, neck, or upper back which will pull the body out of alignment if not corrected.

Attending Pilates on a regular basis and learning to take the techniques out of the studio into your daily life can help to reverse these postural imbalances and reduce or prevent future injury and discomfort.

Breathing and Relaxation

Breathing technique is a very important part of Pilates helping to focus the mind, release tension, complete rhythmic flowing movements and enable you to maintain the contraction of the transversus abdominis and keep the shoulders stabilised. ‘Belly breathing’ is the way we naturally breathe when at rest.

In our modern world, especially when under stress we get very used to ‘Shallow Breathing’.

Benefits of Breathing Fully

There are many benefits of breathing fully:

  • Detoxify and release toxins
  • Relaxes the mind
  • Reduces anxiety
  • Relieves pain
  • Strengthens the immune system
  • Increases digestion
  • Improves the nervous system
  • Strengthens the heart and lungs
  • Assists in weight control
  • Boosts energy levels and improves stamina

Pilates Breathing Technique

In Pilates, the breathing technique is conscious as opposed to unconscious. This is called ‘lateral thoracic breathing’ (LTB) and it requires a full breath that depresses the diaphragm and expands the rib cage out to the sides and into the back.

Sports Performance

In addition to the physical benefits of strengthening your core/powerhouse, pilates enhances precision and concentration so you can focus more.

Many athletes use Pilates to improve their technique, reduce the likelihood of injury and improve their mental focus.

Back Pain and Sciatica

Pilates is often prescribed to reduce back pain as it focuses on strengthening the abdominals and all of the muscles of the trunk supporting the spine.

Through activities of daily living our core can often become weak and other areas tight. We focus on strengthening and stretching the required areas to increase function, reduce pain and improve posture.

When your back or abdominal muscles are weak, it can cause imbalances in the body which lead to pain. Pilates exercises will help you to become more balanced and live without pain.

Back pain can occur from habits such as slouching, sitting, typing, driving or from injuries.

It is ideal to have a correct diagnosis before starting a Pilates exercise plan as it will determine the recommended exercises.  We will need to focus on strengthening and stretching without aggravating any pain areas. Diagnosis from your Physiotherapists may provide valuable information to aid your recovery.

We specialise in Back Pain and if you are interested in finding out more, please feel free to visit our Back Pain page.

Hip and Knee Conditions

Trochanteric Bursitis

Clients with trochanteric bursitis will benefit from building core strength. Pilates exercises also include  strengthening and stretching of the hip and lower back hip, abductors and gluteus medius and ITB.
An all round view is to promote core and lumbar strength and stability, lumbar mobility and general hip strength. This makes Pilates an ideal method of exercise.

Meniscal Tears

A rehabilitation exercise program will focus on strength and flexibility of the knee and leg.

Ligament Injuries

Rehabilitation exercises focus on restoring movement, strengthening of the knee and hip, proprioception and balance.

Clients with collateral ligament sprains will benefit from Pilates exercises that strengthen the knee, hip joint and improve balance.

Hip and knee Arthroplasty

The rehabilitation process depends on the individual client and the type of joint replacement. Different surgical procedures have differences in their rehabilitation protocols and one client may respond and recover very differently from another, even if they have had the same type of operation.

You will need to follow the guidance of your physiotherapist or surgeon. This will change during the course of your recovery as you regain movement and strength. Your health professional should provide information on your needs, your restrictions and your recommended range of movement.

Please Contact Me to find out more about our Personalised Programs for Hip and Knee rehabilitation.

Arthritis and Osteoporosis

Pilates helps to get the blood circulating through the body, promoting less inflammation in the joints.

Arthritis can also lead to weak joints, Pilates can help to strengthen those joints allowing you to stay mobile in your daily life.

Regular exercise can help to:

• Improve muscle strength and endurance
• Reduce stiffness and improve flexibility
• Reduce pain
• Manage body weight which, in turn, can reduce the stress placed on joints
• Improve balance and proprioception and
• Improve well being

We also recommend you take part in regular exercise and include general physical activity such as walking, cycling, swimming and strengthening and stretching exercises specific to the affected joints.

To find out more please visit our GP/Self-referral page.

Shoulder Conditions

Rotator cuff conditions

Poor posture can lead to rotator cuff tendinopathy. Pilates exercises will help to mobilise and stretch the shoulder and address kyphotic postural imbalances.

Correct diagnosis of shoulder conditions is required to ensure correct treatment. Exercises will focus on strengthening the rotator cuff, improving shoulder mobility, ensuring correct scapular stability and control, and correcting posture.

Frozen shoulder

Treatment is aimed at limiting pain, increasing the range of movement and restoring function.

Correct diagnosis of shoulder conditions is required to ensure correct treatment. Pilates exercises will focus on shoulder mobility and stretching, shoulder strength and stability and postural correction.

If you would like a Personalised Program specifically designed to help with your Shoulder rehabilitation please feel free to Contact Me.