Blending Pilates exercises with physiotherapy

An interview with Krista Biggar

How did you come to doing what you do? How did you first learn of Pilates?

I have always had a love and passion for health and fitness so it only made sense to choose a profession in the health and wellness industry; it is because of that very passion that I found myself as a Registered Kinesiologist, Personal Trainer, Fitness Consultant and Pilates Instructor.  I was first introduced to the wonder of Pilates after suffering a back injury several years ago.  After trying everything from physiotherapy and massages to chiropractic treatment, I soon discovered that pilates in combination with physiotherapy was something that truly worked for me.  After working with various clients, it wasn’t long before I soon discovered just how amazing pilates is and how many people it has helped along the way.

If you could describe Pilates exercise, how would describe it? What makes it different from yoga or general strength training?

Pilates Method has six fundamental principles: control, centre, concentration, precision, flowing movement and breath.  By utilizing these six principles together in every exercise, Pilates Method creates harmony in body, mind and spirit. Pilates Method ensures that muscles are toned without creating bulk; flexibility, balance and agility are greatly improved and the mind is calmed. It is possibly one of the most holistic forms of exercise that exists today

In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement: both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.

Who is suited to doing Pilates?

It seems like everyone is either doing Pilates, or is interested in starting a Pilates exercise program.  Indeed, one of the best things about Pilates method is that it works so well for a wide range of people.  Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people at various stages of physical rehabilitation.  Pilates method can benefit everyone, regardless of age, body type, physical history or previous experience.  Pilates programs can be designed for: general physical conditioning, correction of postural habits, action specific training (sport, dance, occupational, etc.), pre and post natal conditioning, rehabilitation from chronic or traumatic injuries, and injury prevention through improved bio-mechanical function.

The benefits of Pilates are many.  To quote Joseph Pilates himself, the method “develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit.”  Many people find their back pain disappears while others practice to improve their sports performance.  Most find they greatly reduce their stress and move with more economy and grace.

How can someone practice at home- how do you suggest clients integrate or practice what they learn?

Once the client has the basic pilates method and the general understanding of how various exercises are performed, it is quite easy to add it to their everyday workout routine.  As Pilates exercies are done on either the mat using assistance from such things as resistance bands, ball and fitness circle, these exercises can be performed with or without to help improve overall strength, flexibility.  The top benefit of doing Pilates reported by most clients is that they become stronger, longer, leaner, and more able to do anything with grace and ease.

How often do Pilates exercises need to be done to see results/improvement?

The average active person doing 2-3 classes per week should see some results within 10-12 classes.  This will vary depending on each individual and other factors such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have an existing injuries.  It is also important to work with a well trained Instructor

Why does Pilates fit so well with physiotherapy?

Pilates is a great compliment to physiotherapy as it helps clients to make the connection between mind and body.  Helping them to retrain the use of core control, stabiltiy, flexibility, etc.  Often clients report that with the combination of both Physiotherapy and Pilates they have less pain and an increase of overall strength and conditioning.

How is rehabilitative Pilates different from “regular” Pilates?

STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

What’s the difference between using equipment and doing mat Pilates- what’s harder, why train on equipment versus the mat…

Mat-based workouts are very convenient and can be done anywhere.  Adding light equipment and the larger resistance equipment will place more emphasis on your outer limbs and add variety and intensity to your program.

One piece of Pilates equipment is the Reformer

Anything else you think clients might want to know…

Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.

Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

Krista is currently teaching classes at Violet Quartz Wellness.

To book private sessions with her, you can contact her at 604-907-2499 or email her kbiggar9@yahoo.com

If you think an assessment of your core would be beneficial before advancing to Pilates (ie. if you’ve suffered a recent injury or have chronic conditions affecting your lower back, pelvis or neck for example…) please contact our office at 604-815-9864.

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how are those 2011 fitness resolutions going?

It’s the new year and not the first few days of it either.  We’re already well into the 4th week.  Did you make resolutions?  Are you keeping them?  There were news reports today that Canadians are getting even less exercise a week than previously thought.  Most adults do not get the recommended 2.5 hours of aerobic exercise per week.  Teenagers are supposed to get 60 minutes of physical activity every day and according to Stats Canada only 15% of adults and 7% of kids get enough physical activity regularly to realize the health benefits.  Although this may not be completely representative of Squamish it’s worth bearing in mind.

Now to add to this, the New York Times today published a story based on studies from Australia, Japan and Brazil that found that aerobic and strength training exercise improve cognition and neural plasticity.  The studies speculate that changes in cerebral blood flow and neuronal growth factors improve the brains ability to adapt, remember, learn, and problem solve.  Aerobic exercise also seems to help regulate blood glucose in the hippocampus, an area related to memory.  It is here that the first changes occur in Alzheimer’s disease.  Aerobic exercise and strength training seem to offer a level of protection against the negative effects of aging on the brain.

All of us want to stay healthy and ensure that we have strong healthy brains into old age.  Aerobic exercise and strength training appear to be a great way to achieve both of these aims.  So what are you doing to achieve those goals?

Now back to my original question:  did you make any new year’s resolutions?  How are they going?  Perhaps you would like to get some more regular exercise and meet some new people.  Come and be a part of our running clinic.  We are offering a 18 week program.  Each week will consist of two guided runs by knowledgeable health care professionals.  Besides the running, you will learn about stretching, rolling your fascia and maintaining a healthy, injury free body.  The clinic starts on January 30th, 2011 and culminates in an opportunity to run the inaugural half marathon in Whistler on June 4^th, 2011. To find out more details and/or to sign up, use this link.

So why not come and join us and improve your health?  You will get the added benefit of potential age proofing your brain.  Now what can be better than that?

If you are interested in reading more research on some of these benefits, you can go to frontiers.org and search aging and neuroscience to access some very interesting studies.  Happy reading.

This post brought to you by Donna McMurtry, registered massage therapist. To find out more about Donna, visit this link.

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