Pilates for Active Agers

Transcription

1 Pilates for Active Agers Carrie Brostek July 8, 2018 Studio Blue, Portland, OR 2017/2018

2 ABSTRACT Pilates is remarkably safe to introduce to active agers and provides an exceptional way to stay healthy, particularly when it comes to improving core strength, posture, flexibility and balance. An active ager is anyone over 50 years of age that can perform exercises and activities on their own, and want to create an environment to enhance their quality of life by engaging in active and healthy lifestyle. The low impact form of exercise is an effective way to keep fit without causing harm to the joints. The focus of executing the exercises with precision and control allows for quality of movement while working within the range of motion of the joints to allow for transformation in muscle tone, strength and endurance. The intent of pilates is to bring imbalances in the body back in harmony and to achieve optimal alignment which helps reduce the strain off the joints, provide support to one s balance and stability, and have an effect on functional movement. Pilates also provides the opportunity to connect with others and form a sense of community. My goal with this research paper is to address how pilates makes a positive impact on the active ager s functional movement and mind/body connection to improve their experience with daily living in all activities despite minor ailments and arthritic conditions. 1

3 TABLE OF CONTENTS ABSTRACT 1 DEFINING AN ACTIVE AGER 3 ANATOMICAL IMAGES 5 CASE STUDY 6 CONCLUSION 9 BIBLIOGRAPHY 10 2

4 DEFINING AN ACTIVE AGER Active aging is a term used to describe how maintaining the well-being of one s physical, mental, and social health can increase the quality of life. According to Erika Quest, a pilates instructor on Pilates Anytime, she stated in one of her videos, "that an active ager refers to anyone over the age of 50 that can work independently and can perform all their activities without assistance. It is defined by the World Health Organization (WHO) as the process of developing and maintaining the functional ability that enables well-being in older age. PIlates provides the type of environment that optimizes healthy lifestyle, participation, and interactions that will promote good physical and mental health, autonomy, and self-efficacy. As people get older, they can lose some of their balance and coordination. Pilates increases strength and flexibility in both the core and the legs, which positively impacts balance. This, along with basic fitness benefits, can help them reduce the risk of falls, says Herman. It s essential to increase coordination and pelvic-lumbar stability for older adults as it can help them improve most of their functional movement, including balance and posture. Not only can Pilates improve balance and help reduce the risk of injuries but it can have a profound impact on the muscular structure, central nervous system, and the participant s mind/body connection. As we age we want to have control of the body. The focus and mental fortitude allows the practitioner to concentrate and 3

5 exercise the brain muscles too and with this amount of mindfulness it helps connect the dots on how to recruit and enable integration of all the muscles to work together. Joseph Pilates believed that mental and physical health are positively correlated and improvement in one will introduce an improvement in other. The Ten Principles that evolved from the teachings of Joseph Pilates and the BASI approach that should be favored with teaching and execution of movements is: Awareness, Balance, Breath, Concentration, Center, Control, Efficiency, Flow, Precision, and Harmony. He says, it s these principles that make this method unique and differentiate it from many other forms of conditioning and make this a mind-body form of conditioning rather than only a physical process. My interest in working with the older population stems from working with so many clients suffering from typical aches and pains and arthritic conditions but have a strong desire to live an active and healthy lifestyle and not let these ailments progress further and/or threaten their ability to continue on with their favorite activities. The most common form of arthritis I have come across is osteoarthritis. An article stated that, " Arthritis sufferers benefit from pilates because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. It is imperative to keep mobile and work muscles around the joints to keep them from getting stiff or causing more pain and pilates provide an effective and safe approach. 4

6 ANATOMICAL IMAGES The anatomical focus for this paper is for entire body. This is done by working all the joints through their full range of motion, so the active ager can remain in good healthy condition both physically and mentally and to prevent the progression of osteoarthritis to limit their daily activity or become so severe it destroys bones and joints. 5

7 CASE STUDY I conducted a 6 month study (January - June 2018) to use pilates as a tool to see if it would alleviate aches and pains and reduce the risk of developing further problems. There was 4 women (Kathy, Lani, Nanette & Patti) who attended my class two days a week for 6 months who were years of age. At the start, we did a thorough postural assessment on gate analysis, muscular imbalances, postural structure, etc. I offered this class Tuesday and Thursday at 1pm so that the ladies attending the class had the morning for their bodies to warm up, awaken, and become more mobile by the time they entered the classroom. It also allowed for a 4-day recovery period after we finished on Thursday s. Two of the participants were relatively active and involved in horseback riding, cycling, walking three times a week with some minor knee or low back pain and muscular imbalances. Two participants had diagnosis of osteoarthritis, while one participant chose to add water aerobics to her workout regiment the other had no other activities. I developed a program that utilized the BASI Block System for each class while using mat, magic circle, leg weights, reformer, and chair apparatuses to focus on balance, posture, resistance training to build strength and flexibility which would allow to work safely through range of motion of all their joints. Class always initiated with a longer warm up, and spent quality time on set-up to execute exercises properly. Also, I told them to keep a journal of their aches, pains, emotional responses, energy level, progress, setbacks, etc. On the next few pages is an outline of one of the classes I would offer to these women 6

8 BLOCK APPARATUS SPRINGS EXERCISE MODIFICATIONS WARM UP Mat Roll down Pelvic Curl Lying Supine Twist Chest Lift Chest Lift w/rotation Provided magic circle for support behind head if needed for chest lift and chest lift w/rotation FOOTWORK Reformer Dbl Leg 3 R, 1 B Single Leg 3 R Parallel Heels Parallel Toes Open V Toes Wide V Heels Wide V Toes Calf Raises Prances Prehensile Single Leg Heel Single Leg Toe 3 R (if needed lighter load) 2 R, 1 B (if needed lighter load) ABDOMINALS Reformer 1 R w/1 Y or B 100 Prep 100 modified w/knees bent, break at 50, then go again HIP WORK Reformer 1 R, 1 B Supine Leg Series: Frog Down Circles Up Circles Openings SPINAL ARTICULATION Reformer 2 R, 1 B Bottom Lifts Bottom Lifts w/extensions On heels for more stability, toes for challenge 7

9 STRETCHES Reformer 1 R Hamstring Stretch Group: Standing Lunge FULL BODY INTEGRATION Reformer 1 R w/1 Y or 1 B Elephant Down stretch ARM WORK Reformer Seated Arms Series: 1 R or 1 B 1 B or 1 Y Chest Expansion Biceps Rhomboids Hug A Tree Salute FULL BODY INTEGRATION (ADV) N/A N/A N/A LEG WORK Chair 0/2 Leg Press Standing Wunda chair, hold onto poles for balance if needed LATERAL FLEXION/ROTATION Chair 0/3 Side Bend Arm across chest if bothered shoulder to extend over head BACK EXTENSION Chair 0/2 Swan Basic End w/roll Down 8

10 CONCLUSION Once the 6 months were finished we met for post class postural assessments and discussion for feedback and review of their journal entries. Without any medical or professional documentation and just doing my own study based on their own experiences of class I noticed significant improvement in joint mobility, coordination, control, strength, balance and flexibility as well as reduction in many of the ailments they began the class with. I also discovered that mood improved, and a sense of enjoyment of being in a class together with similar aged women and ailments brought a sense of community, laughter and fulfillment. One participant stated, my inner thighs, glutes, and core has gained strength that it is improving my posture while riding my horse. Another mentioned that, I don t think I will need a cortisone shot in my shoulder like I usually do, I m canceling that appointment. Another participant said, I love that I can get on the ground with my grandchildren and not feel aches in my low back and have a hard time getting up and down off the floor. And lastly, the other client who struggled to walk to the mailbox due to arthritis in knee is walking up to 2 miles a day now and is more mobile than she has ever been. I was astounded by the improvement in each of my clients and it proves that Pilates is a form of exercise that can enhance performance and daily functional movement. It also provided a setting for the women to enjoy each other s company and feel confident to try new activities and set new goals and challenges to achieve. It ended up being such a successful class that we have permanently added it on the schedule to keep these ladies working towards improving their daily living and activities. 9

11 BIBLIOGRAPHY 6 Awesome Benefits of Pilates in Arthritis. Natural Arthritis Treatments. Web. (n.d) Retrieved from Accessed 3 March 2018 Endelman, Ken. Pilates and Older Adults: A Gentler, Effective Way to Stay Fit. Balanced Body. Web. (n.d.) Retrieved from Accessed 5 April 2018 Ghosh, Amanda. Pilates for Seniors - The Only Resource You ll Ever Need. Vive Health. 7 June Web. 15 January 2018 Isacowitz, Rael. Study Guide: Foundation Apparatus Program. Costa Mesa, California: Body Arts and Science International, Pg. 6-7 What is Healthy Ageing. World Health Organization. Web. (n.d) Retrieved from Accessed 2 July 2018 Quest, Erika. Active Ageing. #2316. Pilates Anytime. 27 September Web. 10 June st 10