Professor Roh, Su Yeon. Exercise Rehabilitation & Welfare, Gachon University

Pilates for Balance of Body

CONTENTS I. What is Pilates

II. Why it is so popular

III. History of Pilates

IV. Philosophy of Pilates

V. Principles of Pilates

VI. Process of Pilates : General/Patients

VII. Case Study : General/Patients

VIII. Effects of Pilates

IX. Pilates Program

Roh, Su Yeon

Roh Su Yeon President Korea Pilates Federation

ㆍPilates for the elderly rehabilitation – Bookzen 2011 ㆍEllie Herman’s Mat Pilates - Deahanmedia 2008 ㆍPilates for the elderly – Bookzen 2007 ㆍMorning Pilates – Deahanmedia 2007 ㆍEllie Herman’s Pilates with Props – Deahanmedia 2006 ㆍ30Minutes Pilates for Pregnant women – Daehanmedia 2006

Position Professor of Exercise Rehabilitation and Welfare of Gachon University(2014-present) Director of the Korea Balance Medical Association(2014-present) Executive Director of Korea Sports Culture Foundation(2013-Present) Executive Director of Korea Council of Sport for All(2013-Present) Vice President of Women’s Association for better life.(2013-Present) Executive Director of Korea Exercise Rehabilitation Association (Present) Executive Director of Korea Sport Industry Association, Seoul, Korea (April 2011 – Present) Executive Director of Korea Sport Society, Seoul, Korea (July 2012 – Present) Education Director of Cha University Chronic Pain Center, IMS (December 2007- January 2008) Pilates Professionals of major international license - Pole star - Ellie Herman - Balanced Body Korea Host site, Faculty member of Balanced Body, USA(January 2012 – Present) Korea Host site, Ellie Herman Pilates, USA (June 2004 – Present)

Profile

Research & Study “An 8-week Aquatic Exercise Program is Effective at Improving Gait Stability of the Elderly.”(2013) S.C.I.E. “The relationship between pelvic tilt angle and disability associated with low back pain” (2013) S.C.I. “Pilates and Massage after exercise on the impact of fatigue” (2012) Korea Sport Association “Props Pilates” (2009) KACEP “The phenomenological perspective on Pilates” (2006) KSSLS “Pilates for Rehabilitation” (2006) KJHP “A phenomenological study of Pilates” (2006) KAHPERD “A study on leisure ability of Pilates participant” (2005) Korea Dance science association “Pilates for pregnant” (2005) KACEP Media & Press Pilates Column, Shindonga Magazine(2014) ‘Ilgam Concert’, Pilates professionals, BTN (2013) ‘Exercise for office workers’, Director & Producer, Hyundai Motors co. (2009-2010) ‘Wellbeing Exercise’, Director& Producer, Samsung Life Insurance co. (July 2005) ‘Sports Magazine’ Every Sunday Participation, MBC (March 2005 – April 2006) ‘Wellbeing Generation Radio’ , KBS (September 2005) ‘Yamujin TV’ , KBS (September 2005) ‘Health Program’ Live Broadcast every Friday, MBC (2004-2005)

Profile

I. What is Pilates

What is Pilates

II. Why it is so popular

Why it is so popular

Fun! (500 various exercises) Safe Exercise! (springs) Short time, Best Body! (using various muscles)

Why it is so popular

Cadilac Chair

Reformer Barrel

Stretching Strengthening

Mobility Flexibility

Why it is so popular

Props

Foam Roller

Arc

Ball

Magic Circle(Ring) Band

Myofascial Massage/Release

Functional kinetics & Balance

Spine Articulation

Progressive resistance Inner thigh Muscle

0

2

4

6

8

10

2000 2010

1.9

8.6

Million /Participants

Resource: © 2010 by IDEA Health & Fitness Inc.

450%

0

20

40

60

80

100

120

2003 2006 2009 2012 2013

Resource: Naver

USA KOREA

Why it is so popular

III. History of Pilates

1883 1914 1926 1893

Born

Motivated by his parents

Father – Gymnast Mother - Naturopath

Early years

Explored by his self

rehabilitation

Rickets, asthma,

rheumatic fever

World War I

Development of Exercise

Rehabilitation

Using bed spring for serious patients

USA

Expansion of Pilates

Popular exercise

rehabilitation method

History of Pilates

After death

Continue

The 1st generation

1967

1983

History of Pilates

St. Francis Hospital, San Francisco Dr. James Garrick, Orthopedics, 1979 Center for Sports Medicine

History of Pilates

Eve Gentry 1910-1994 Modern dancer Rehabilitation for her radical mastectomy, full use of arm & torso

Ron Fletcher 1921-2011 Martha Graham dancer Introduce West coast and many famous actors and actresses.

Carola Trier 1913-2000 Dancer, acrobat Worked with Dr. Henry Jordan at New York City’s Lenox Hill Hospital with patient rehabilitation and research

Kathleen Stanford Grant 1921-2010 Dancer, rehabilitation for knee injury Teaching New York University

1st generation

History of Pilates

Lolita San Miguel 1936-present Dancer and choreographer Incorporating program pilates with dancer’s rehabilitation & gait

Mary Bowen 1930-present Comedian Jungian psychonalyst Combine psyche and pilates

Romana Kryzanowska 1923-2013.08 Ballet dancer George Balancin School Rehabilitation for ankle injury

History of Pilates

Bruce King 1925-1993 Dancer Pilates studio in New York

IV. Philosophy of Pilates

What is Pilates

Pilates Philosophy Whole Body Health “Physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied tasks with spontaneous zest and pleasure.” Breath(Mind Health) “Above all, learn how to breathe correctly” “In d the air to out d air” “Exhale completely” Whole Body Commitment “To achieve the highest accomplishments within the scope of our capabilities in all walks of life, we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability.” “Faithfully perform your Contrology exercises only four times a week for just three months… you will find your body development approaching the ideal, accompanied by renewed mental vigor and spiritual enhancement.”

Refreshment Brain shower

Passion Mind-body Integration

Strong spirit

Quality of Life

V. Principles of Pilates

1. Breathing

2. Concentration

3. Control

4. Centering

5. Precision

6. Balanced Muscle Development

7. Rhythm

8. Whole Body Movement

9. Relaxation

Principles of Pilates

Effects of Breathing

For external benefits, Activating Core Bring natural rhythm to movement Enhance the effects of workout Making movement flexibility Motivating spine extension & flexion and Lateral Flexion, Spine rotation Strengthening muscles & improving mobility For psychological benefits, Reduce stress For completion of the integration of body, mind and spirit

Breathing

For internal benefits, Increase circulation & Carry oxygen and nutrients & Remove carbon dioxide(waste product) Stimulate the internal organs Improve lung capacity & concentration

Diaphragmatic (Belly)Breathing : Relaxing

Breathing

Breathing Exercises

1

Deeply, Continuously and Smoothly!

Breathing

Breathing Exercises

Lateral(Rib)Breathing : Stimulating

2

Deeply, Continuously and Smoothly!

Breathing

Breathing Exercises

One Lung Breathing : Scoliosis Acute&chronic lung problems(Pneumonia, Asthma)

3

Deeply, Continuously and Smoothly!

Breathing

Breathing Exercises

Sniffing Breathing : Rapid Movement

4

Deeply, Continuously and Smoothly!

“It is better to do five repetitions perfectly than 20 without paying attention.”

Principles of Pilates – 2. Concentration

Proper Form Proper Alignment Proper Effort From head to toe

+ Mind Control

Principles of Pilates – 3. Control

Center

Powerhouse

Strong Stable

Flexible

Principles of Pilates – 4. Centering

Concentration + Control + Centering + Practice = Precision

Principles of Pilates – 5. Precision

Improved posture Enhanced physical abilities Increased comfort

Second Nature

Principles of Pilates – 6. Balanced Muscle Development

Movements Smooth Graceful Functional

Decrease Stress

Principles of Pilates – 7. Rhythm/Flow

Integration Mind + Body + Spirit Life of Balance

Principles of Pilates – 8. Whole Body Movement

Balance between effort and relaxation

Principles of Pilates – 9. Relaxation

VI. Process of Pilates : General / Patients

Process of Pilates : General/Patients

interview Posture Analysis

(3D)

Functional Movement

Screen (FMS)

Setting Goals

Personalized Program

Doctor’s Prescription

General

Patients interview Posture Analysis

(3D)

Functional Movement

Screen (FMS) Doctor’s

Feedback

Setting Goals

Personalized Program

Precaution for Patients First Stage - Release or stretching tension areas Second Stage - Balance of Body 1.Analyze posture 2.Re-correct misalignment 3.Strengthen the weak muscle 4.Stabilize the unstable areas 5.Check range of motion 6.Check body conditioning Caution: Stop the exercise when the pain is increasing

Process of Pilates : General/Patients

• Professional Pilates Teacher Do: • Design exercise

programs for individual needs

• Direct clients to seek medical attention if needed

• Receive guidance and clearance from medical professionals if needed for client safety

• Promote exercise to improve overall health

Process of Pilates : General/Patients

• Professional Pilates Teacher Don’t: • Claim to “prescribe” an

exercise program, diets or supplements.

• Claim to “treat” or “rehabilitate” injury or disease

• Diagnose injury or illness.

• Continue to train a client who has a condition beyond your scope of medical knowledge without approval from a medical professional.

• Continue an exercise if client shows these unusual symptoms • Chest pain

• Rapid heart rate

• Shortness of breath • Prolonged dizziness

• Faintness

• Blurred vision

• Decrease in coordination

• Nausea • Sustained or

increasing pain

VII. Case Study: General / Patients

Case Study: General

Subject General : general people, Low back pain

Methods Frequency – 1 time/week, 8-10 times Intensity - Intermediate Time - 2hrs, 6 months Type of Exercise - Mat

Result Reduce the pain *Reference: The relationship between pelvic tilt angle and disability associated with low back pain (Su Yeon Roh: SCI, Feb 15, 2013)

Subject Kids: elementary students(Age 7 – 10) weakness, distraction, weak concentration, weak growth

Methods Frequency – 1 time/week, 8-10 times Intensity - Advance Time - 2hrs, 6 months Type of Exercise – Ball

Result 3inches growing Improve concentration

Subject Adolescent: over 17 years bad posture

Methods Frequency – 1 time/week, 8-10 times Intensity - Advance Time - 2hrs, 3months Type of Exercise – All props

Result Good posture

Case Study: Patients

Subject Elders: over 65 years elders live in Incheon Abdominal Obesity

Methods Frequency – one time/week, 8-10 times Intensity - Intermediate Time - 2hrs, 5months Type of Exercise - Mat, All Props

Result Reduce average 5kg, Decrease cholesterol, Reduce knee pain

Subject Pregnancy: Pregnant women, Low back pain

Methods Frequency – 3times/week, 8-10 times Intensity - Beginner Time - 1hr, 7months Type of Exercise – Mat, Band

Result Smooth delivery Reduce low back pain

Subject Disabled: 30’s married women, impaired legs

Methods Frequency – 3times/week, 8-10 times Intensity - Beginner Time - 1hr, 9months Type of Exercise – CoreAlign, Reformer

Result Improve unleveled muscularskeletal areas Strengthening functions, reduce pain

Case Study: Patients

Subject Scoliosis: 30’s married women, Scoliosis

Methods Frequency - 3times/week, 8-10 times Intensity - Beginner Time - 1hr, 1year Type of Exercise - Cadilac, Chair

Result Reduce from 30 degree of cobb’s angle to less than 10 degree

Subject Athletes like Coby Bryant Low back pain, knee pain, imbalanced muscle

Methods Time - continued training Type of exercise – Ball, Mat, Reformer

Result Prevent injury, rehabilitation *Coby Bryant case, strengthening knee in jumping by strengthening sole muscle

Case Study: Patients

Case Study: Patients

Case Study: Patients

Advanced Research Gonul Babayigit Irez, Recep Ali Ozdemir, Ruya Evin, Salih Gokhan Irez and Feza Korkusuz. (2011). Intergrating Pilates exercise into an exercise program for 65+ year-old women to reduce falls. Journal of Sports Science and Medicine, 10, 105-111. Supreeporn Phrompaet, MSC; Aatit Paungmali, Phhty, PhD; Ubon Pirunsan, MPhty, PhD; Patraporn Sitilertpisan, MSc, PhD. (2011). Effects of Pilates Training on Lumbo-Pelvic Stability and Flexibility. Asian Journal of Sports Medicine. 2, 16-22. Gisela C. Miyamoto, Leonardo Oliveira Pena Costa, Thalissa Galvanin and Cristina Maria Nunes Cabral. (2013). Efficacy of the Addition of Modified pilates Exercises to a Minimal Intervention in Patients With Chronic Low Back Pain: A Randomized Controlled Trial. Phys ther.93, 310-320 Gladwell V, Head S, Haggar M, & Beneke R. (2006). Does a program of Pilates improve chronic non-specific low back pain? J Sport Rejabil. 15: 338-350 Guclu-dunduz A, Citaker S, Irkec C, Nazliel B, Batur-Caglayan HZ.(2013). The effects of pilates on balance, mobility and strength in patients with multiple sclerosis. Neurorehabilitation. Guilherme Veiga Guimaraes, Vitor Oliveira Carvalho, Edimar Alcides Bocchi, & Veridiana Moraes d' Avila. (2012). Pilates in heart Failure Patients: A Randomized Controlled Pilot. Cardiovascular Therapuetics. 30, 351-356. Laurie A King and Fay B Horak (2009). Delaying Mobility Disability in People With parkinson Disease Using a Sensorimotor Agility Exercise Program. Physical Therapy. ;89, 384-393. Sarah Shea, PT, DPT, PMA-CPT. (2013). Feasibility and outcomes of a classical Pilates program on lower extremity strength, posture, balance, gait, and quality of life in someone with impairments due to a stroke. Journal of bodywork & Movement therapies. 1-29 Stivala A, Hartley G.(2014). Pilates-Based Exercise Rehabilitation Program on functional Outcome and Fall Risk Reduction in an Aging Adult Status-Post Traumatic Hip Fracture. Journal of Geriatrics Physical Therapy

Case Study: Advanced Research

Case Study: Advanced Research

Altan, L.; Korkmaz, N.; Bingol, x. m.; Gunay, B. (2009) Effect of Pilates Training on People With Fibromyalgia Syndrome: A Pilot Study Crawford, B. S. (2014) To Assess Clinical Response to a 4-Week Program of Pelvic Floor Rehabilitation using Pilates-Based Movements in Combination with Video-EMG Synchronization for Optimization of Each Patients Home Exercise Program da Fonseca, J.L.; Magini, M.; de Freitas, T.H. (2009) Laboratory Gait Analysis in Patients With Low Back Pain Before and After a Pilates Intervention Eyigor, S.; Karapolat, H.; Yesil, H.; Uslu, R.; Durmaz, B.(2010) Effects of pilates exercises on functional capacity, flexibility, fatigue, depression and quality of life in female breast cancer patients: a randomized controlled study Kaya, D.O.; Duzgun, I.; Baltaci, G.; Karacan, S.; Colakoglu, F. (2012) Effects of Calisthenics and Pilates Exercises on Coordination and Proprioception in Adult Women: A Randomized Controlled Trial Kennedy, S.(2012) Exercise rehabilitation programs for chronic non-specific low back pain: A comparison of Pilates exercise and general aerobic exercise Levine, B.; Kaplanek, B.; Jaffe, W. L.(2009) Pilates Training for Use in Rehabilitation after Total Hip and Knee Arthroplasty: A Preliminary Report Mendonça, T. n.; Terreri, M. T.; Silva, C. H.; Neto, M. B.; Pinto, R. r.; Natour, J.; Len, C. A.(2013) Effects of Pilates Exercises on Health-Related Quality of Life in Individuals With Juvenile Idiopathic Arthritis Pereira, L.M.; Obara, K.; Dias, J.M.; Menacho, M.O.; Guariglia, D.A.; Schiavoni, D.; Pereira, H.M.; Cardoso, J.R.(2012) Comparing the Pilates method with no exercise or lumbar stabilization for pain and functionality in patients with chronic low back pain: systematic review and meta-analysis Russlies, M. (2012) Geweniger, Verena und Bohlander, Alexander: Das Pilates-Lehrbuch. Mattenund Gerateubungen fur Pravention und Rehabilitation. Wronski, W.; Nowak, M. (2008) Pilates Breathing exercise method as a form of pneumological rehabilitation in children and youths with bronchiale asthma

Dance dept. California Long Beach University Recreation, Pennsylvania University Dance dept. Boston University Health Care center, Michigan University Dance dept. New York University Pre/Post program of athelete, Stanford University

Beaumont Hospital, Michigan The Christ Hospital, Ohio Intermountain Hospital, Utah St. Francis Hospital, California Walter Reed Naval Hospital , Washington ETC.

Wooridul Hospital TNTN Hospital I-LEG Ewha Womans University Mokdong Hospital Yesan Myung-gi Hospital ETC.

Korea National Sports University Kookmin University Graduates School of Convergence Design and Arts, Sunshin Women's University Wonkwang Digital University Choonhae College of Health Sciences Gachon University

University & Hospital, USA

University & Hospital, Korea

Case Study : University / Hospital

VIII. Effects of Pilates

Effects of Pilates

■ Coordination ■ Strength ■ Mobility ■ Efficient movement ■ Flowing movement ■ Proper posture ■ Mental and spiritual rejuvenation ■ Self-awareness ■ Self-confidence ■ Restoration of natural animal movement ■ Integration of mind, body & spirit ■ Sense of well-being ■ Enhanced quality of life

Source : Pilates Methods Alliances

Effects of Pilates

Whole Body Exercise - Using various muscles - Develop long and strong muscles

Safe Exercise - Reduce loading by using springs

Proper Posture - Creates body awareness - Strengthens the entire core - Using inner muscles to maintain posture

Balance of Body

IX. Pilates Program

Pilates Program

Cervical

Pelvis

Knee

Thoracic

Hand

Foot

Lumbar

Shoulder

Elbow

Hip Joint

TORSO

LOWER LIMB

UPPER LIMB

Pilates Program

Forward Head Posture

SI joint/ Sciatica

Anterior Cruciate Ligament injury Bow/Knock Knee

Kyphosis

Carpal Tunnel Syndrome

Inversion/eversion

Lordosis

Round/Frozen Shoulder

Tennis/Golf Elbow

Hip arthroplasty

TORSO

LOWER LIMB

UPPER LIMB

Joseph Hubertus Pilates said “ after 10 sessions you'll notice a difference, after 20 sessions other people will notice a difference, after 30 sessions you'll have a whole new body. ”

Age 59

Thank you.

FINI.