PILATES AND YOGA FOR PAIN RELIEF AND

REHABTo: anyone who is physically

active

By: Kyle Stay

What is Pilates?

Exercise performed using a mat and some equipment: Resistance bands Exercise balls Flexible resistance rings

Pilates is known as a mind-body workout Improves physique, enhances breathing and mental concentration

Pilates Video

http://www.youtube.com/watch?v=1VzmV0ZxK9E

Click here for video

History of Pilates Fitness innovator Joseph H.

Pilates developed Pilates exercise system

A sick childhood forced him to improve his health and strengthen his body

Background in yoga, zen meditation, and other ancient fitness techniques Combined these to formulate a

unique sequence of movements These movements worked the

mind and body in harmony which is now known as Pilates.

Joseph H. Pilates1880-1967

How does Pilates help? Exercises are low impact Excellent for strengthening

and increasing joint range of motion

Effective in cases with people who have osteoarthritis and rheumatoid arthritis Stretches the ligaments

around the joints Squeezes synovial fluid into

cartilage which eases stiffness

Pilates and Athletes

http://www.youtube.com/watch?v=YFOV1MczwI0

Click link for video

Pilates and Athletes cont…

Pilates is an effective form of rehabilitation because of its versatility.

Incorporate flexibility, strength, and core stability into the therapy process.

Versatility allows you to modify exercises from basic to challenging making it ideal for treating a variety of populations such as: Orthopedic injuries – joint injury An elite athlete recovering from a knee or

hamstring injury

Pilates and Athletes cont… Treating an athlete with an

injury using Pilates is different than exercising for good health: Must assess the

mechanism that caused the injury

Address those injuries with the appropriate exercises

Keep in mind of the athletes particular sport and what movements are involved

Athlete should be pushed harder than an average person so they can continue to perform at a high level

Equipment Used

The most common equipment used in Pilates are: Pilates Reformer Pilates resistance

bands Pilates Cadillac Pilates Barrel Pilates Chair

Common Exercises

Ball Roll

Double Leg Stretch

Common Exercises cont…

Roll Up

General Stretch

The Hundred

What is Yoga? Most people think

yoga is just stretching, but it also is about creating balance in the body by developing strength and flexibility

Yoga is an ancient system of breathing practices, physical exercises and postures, and meditation

Yoga Video

http://www.youtube.com/watch?v=QComR181y8I

Click on link for video

Purpose of Yoga

Yoga is recommended to compliment psychotherapy.

Integration of mental, physical, and spiritual dimensions is helpful to those who suffer from many illnesses/pain syndromes.

Studies show that yoga the risk of heart disease Lowers blood pressure and anxiety levels

Purpose of Yoga cont…

Breath control exercises emphasize slow and deep abdominal breathing

This benefits the respiratory system Helps induce a sense of relaxation Useful in pain management Meditation portion has been shown to

strengthen the immune system Studies show that Yoga can also be

helpful in treating OCD and substance abuse

Description

There are six main branches of yoga: Hatha Raja Karma Bhakti Jnana Tantra

Hatha yoga is the best- known form of yoga in the West because it is taught as a form of physical therapy

Yoga for Athletes

Benefits of yoga for athletes: Develop deep,

relaxed breathing Increase core

strength Increase flexibility

and Range of Motion

Improve Balance It’s Great Cross

Training

Yoga for Athletes cont… Increasing Core Strength Poses build Core Strength Slow, focused movements require a strong

midsection Increase Flexibility and Range of Motion Yoga routines use slow, steady flexibility exercise Relieves muscle tension- increases Range of Motion Improve Balance Balance exercises are often overlooked by athletes Yoga can help correct muscle imbalance or body

mechanic problems better balance.

Equipment Used

Some common equipment used for yoga are: Sticky Mat Foam Block Yoga Belt Yoga Blanket/Towel

Common Yoga Exercises Lotus

Cobra

Bow

Simple Spinal Twist