Pilates Mat Vs Pilates Machine – The Key Difference
When most people mentioned Pilates, they usually take it that it is done on the mat. Beginners to Pilates, prefer to start with pilates mat exercises thinking it is much easier and the way to go before progressing on to the reformer, which looks rather threatening and tough.
There are definite differences between using Pilates equipment, namely the reformer verses just doing Pilates on the mat. Here are some basic differences that are obvious to all.
Pilates mat exercises are great if you have limited space at home and you want to train at home or anywhere. The mat is very portable, takes up much less room, and is less expensive than a machine. You can roll it up and put it away when you are done with your workout. You can take it with you on vacation, or even to work. You will get a fantastic work out in the comfort of your own home or just about anywhere you like unlike the bulky machine.
However, these are other more important factors to consider when making a decision. Ask yourself the following questions:
Do you have any core strength?
Do you suffer from some kind of chronic pain?
Are you tight and stiff and wants to improve flexibility?
Joseph Pilates created the Pilates equipment pieces to assist his patients in the army camp. The purpose is to support the human body and make it safe and easy for his injured or de-conditioned patients to get stronger.
All the machines like the Trapeze Table, Reformer, Stability Chair, Ladder Barrel and more are created to make some routines that seems impossible, possible. We took most daily activities for granted. For instance, people who had lower back injury, lost their strength and flexibility of the spine. It is not easy for them to get out and up from a chair.
Here are more reasons why Pilates equipment is your obvious choice.
1. Support & Challenge
Most beginners new to Pilates are weak and have no core strength. It is hard to have them try to lift their hips off the floor in mat exercises. In a standard mat repertoire of Pilates routines, there are a number of such routines. If we take the same exercise onto the reformer for instance, it will be much easier. With both feet in the foot straps, the resistance of the spring helps to support this same hip lift. There is no struggling, holding of breath or tension from shoulders in an effort to perform this routine. This is just one of the many examples of the kind of exercises that can be easily performed on the reformer.
2. Economy of Time
When you compare the result of working 60mins on mat verses on the machine over a period of time, it has been proven people working with machines are stronger, have better overall muscular strength and endurance. In fact, they developed better stamina and core as well. Given that we are all busy individuals busy with hectic life to run, it is certainly wise to consider this as a major factor in better management of time schedule.
3. Effective Resistance
Working with springs as a form of resistance gives you an effective edge over body resistance. Springs can be adjusted according to your fitness level and the specific routine to be performed. It can also be loaded heavy to assist in pelvic lifts and lighten up for simple arm range of motion. Body resistance usually does not change, unless one starts to put on weight from no exercise or any other reasons. Hence, there is no possibility of increase body weight to challenge you further.
Resistance gives muscle its tone and definition, effectively strength. It also prevents osteoporosis, the loss of bone density. Working with resistance also improves metabolic rate which burns more calories when the body is at rest.
4. Result Orientated
Pilates on mat achieved results over time like Pilates equipment does. But nothing beats the kind of achievement you can get from working on the machines. Each machine can target specific angle of the body, enabling it to work deeper and more effective. On mat, if a certain range of motion is not possible due to body limitations like inflexibility of a certain joint, it is wise not to force it to avoid injury.
These are just some great reasons why Pilates machines triumphs over mat work. Do a combination of both to see the results for yourself!
Singapore Pilates & Rehabilitation is an an authentic Singapore Pilates Studio that specialises in using Pilates for Pilates Pain Relief such as back pain, neck pain, shoulder pain, knee pain and more. Joanna uses myofascial release techniques, gryotonic and pilates to nurse many of her clients back to health.
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Elements of Successful Pilates – Do-It-Yourself (DIY)
Pilates has become extremely popular over the last few years, and it’s no wonder. It has many wonderful health benefits and can be an effective rehabilitation method. It improves your posture, strengthens your core, relieves pain and much more.
While it is not hard to start on a program doing Pilates on your own, there are some criteria to note on your Pilates training journey.
No Injury or Existing Health Condition
If you have a prior existing health issue like bulging disc or suffer from chronic neck pain or similar, it is not advisable to start with doing Pilates on your own. You have to seek professional help in getting it looked at and resolved. Doing Pilates with pre health conditions put you at risk for further injury and pain. It is wise to consult professional help to be certain you are safe and are ready.
Clock 20 hours
You may ask why the need to invest in at least 20 hours of experience on Pilates machine like the reformer with a Pilates instructor before starting your DIY program? Without a good understanding and solid foundation on what Pilates is all about, it is like going on a trip not knowing where your destination is.
There are a number of important fundamentals that anyone new to Pilates need to understand in order to be effectively safe and see results. There are also certain terminologies to master and machine set up to learn. Once you’ve taken a few classes and are comfortable with how to use the equipment, you can start on your own. As you gain experience, you could also mix your routine up, and do the mat exercises at home, and the Pilates reformer exercises in the studio.
Be Disciplined & Consistent
Once you are ready to embark on DIY Pilates, plan your schedule to do at least 3 times in a week to achieve results. Research has proven anything less than this, allows for very slow progress. Learn to take responsibility in taking care of yourself in your journey for a strong and fitter body. Be disciplined and stay on track without distraction. Besides these, do condition your body and mind continuously to avoid side tracking. These are the 2 main reasons cited by most people when they failed.
Work with Professionals
It is a good idea to start Pilates DIY with a good Pilates instructor as it cuts down the possibility of making mistakes and doing the wrong things. Doing the wrong things from the start means you have to unlearn and re-learn. And some mistakes takes a long time to go away as it has becomes a bad habit by the time you are aware of it. Working with an instructor creates value in ensuring your program is customized accordingly to your needs. It is safe and effective. In the long run, you learn and pick up tips on the “how, what, where, when” etc. You become well informed. This knowledge makes it possible for you to have an “intelligent” body and mind.
DIY Pilates can be performed anywhere, both on mat and machine. The former is more portable and you can do it anywhere on a mat. A reformer is less flexible and may have to be used only in Pilates studios. It may seem intimidating at first; but once you get more confident with practice, it is easy and simple to use.
Singapore Pilates Central is the only Singapore Pilates Studio that teaches DIY Pilates on Pilates Reformer. Check out the benefits of DIY Pilates now.
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Why Pilates Is Effective for Knee Pain Relief?
Most of us suffer from some kind of knee pain, at one time or another. There are different reasons for the many kinds of knee pain that each individual has. You can suffer from knee pain as a result of a sports injury, an auto accident, or an overuse syndrome. It can also happen through an innocent knee knock or a slight tug when you missed your footing. Whatever the reason is, it is important to understand how it came about in order to be specific in knee pain treatment.
Major knee dislocations and fractures that required surgical intervention and professional medical help do not fall into this category until the rehabilitation phase. Other knee pain that comes about as a result of unbalanced patella due to tightness in the Iliotibial Band (IT Band), knock knees, bow legged individuals, knee tendinitis and more can be effectively solved with Pilates.
So how does Pilates play a part in the treatment of knee pain? Why Pilates?
Pilates For Knee Pain Relief
Pilates, as a form of total body conditioning training program, is both functional and specific in knee pain treatment. Here are the reasons:
1. Alignment
2. Articulation
3. Form
4. Muscular Strength
5. Creating Space in Joint
6. Improve Range of Motion
7. Develop flexibility
When you’re looking at Pilates for knee pain relief, keep in mind there are several methods and exercises that you can perform, both at home and in a studio. These exercises will help strengthen and lengthen your muscles so that your knee becomes stronger and more agile. It will bend with ease, and without pain. At home, you can use your mat and combine it with a DVD if you wish. In the studio, you can use the reformer to get a greater benefit and heal your knee faster. Here are some specific exercises you can do at home and at the studio.
Pilates Knee Pain Relief Exercises (with a Mat)
Knee Folds: Lie on your back with your knees bent and your feet flat on the floor; using your abdominal muscles, lift one foot off the floor and bring it towards you; inhale as you lift in, exhale as you come back down; Repeat 8-10 times, then switch legs. It’s important to focus on your breathing as you do these. Keep your abdominal muscles tight and your spine to the floor.
Kneeling Side Kick: Kneel on your mat and pull your abdominals in while dropping your tailbone to the floor; extend your right leg directly out to the side, with your toe on the floor; drop your left hand to the floor directly under your shoulder, leaving your arm straight; place your right hand on your hip; lengthen your right leg away from you and lift up to hip height and then swing your leg to the front. Do 6-8 reps on each side.
Pilates Knee Pain Relief Exercises (with Machine)
First Position: Lie on your back with your legs bent and your heels on the bar and your feet flexed; your knees should be squeezed together and your torso and arms are relaxed; as you inhale, fully extend your legs but be careful not to lock your knees; exhale as you come back down into first position.
Knee Stretch: With your feet flat against the shoulder rests, kneel on the carriage; your hands should be on the foot bar. Using your hands, push away; this gives your legs and back a good stretch.
All of these pilates knee pain relief exercises will help to strengthen your knee and help you become pain-free. Pilates reformer exercises can give you a bigger benefit by adding some resistance, and giving you a broader range of motion. Remember the proper breathing technique, and concentrate on your knee as you perform each exercise. This will help you achieve a mind-body connection and allow you to listen to what your body is telling you.
Once your muscles and joints are strengthened and lengthened, you will be able to walk with ease. You would not hear any cracking or crackling in your joints. As you become more comfortable with your routine, you can add more advanced moves.
Singapore Pilates Central & Rehabilitation is an authentic Singapore Pilates Studio that specialises in using Pilates Pain Relief. Joanna uses various techniques like myofascial release, gyrotonic and pilates to nurse many of clients who has suffered from serious knee pain injuries. She uses these techniques as means to instant Pilates Pain Relief.
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The Basic Fundamentals of DIY Pilates on Pilates Reformer
If you have been practising Pilates for a while and are familiar with the basic fundamentals of Pilates, it might be time you consider getting started on a “Do It Yourself”- D.I.Y. program. This program should be designed by your Pilates instructor based on your needs and goals. You should be taught on how to execute the moves properly and eventually performed them with confidence.
Before you start your program, there are some things to keep in mind in order perform all of the DIY Pilates exercises safely, especially if you are going to use a Pilates machine, like the Pilates reformer. The Pilates reformer can be a little intimidating at first, and you may not know where to start. Understanding how to use the reformer with the guidance of a Pilates instructor is a good start.
Here are some notes on the basic anatomy of the Pilates reformer:
-Carriage: This is the part that you lie down on. The carriage slides up and down when the springs are activated according to the specific exercises you are doing.
-Head rest: Many exercises are done lying down, and this is where you rest your head. The head rest can be adjusted up or down. Set it to flat for certain exercises that need the neck to be lengthen, as in the “Short Spine”. And adjusted up so that your head is up slightly which is more comfortable.
-Shoulder Rests: These keeps you in place and stabilized as the carriage slides up and down. They also act as a good indicator of your body alignment on the machine.
-Straps: These are connected to the raisers at the top end of the machine and have handles or loops attached, making it easy to either grab or placed your feet in. Long straps are for the legs and short straps for the hands.
-Foot Bar: This is where you placed your feet according to the exercises to be preformed.
-Spring Resistance: The springs come in different colors which indicate the different tension of the resistance, particular to each individual brand. The springs are loaded both accordingly to the exercises to be performed and your fitness level.
-Long & Short Box: This is actually just one box structure. The terms of long and short refers to how the box is to be placed with reference to the exercise and its position on the carriage. There are both basic and advance moves that can be done on the box. Take special note to get on and off the box with caution.
The Pilates reformer works on the basic principle of “Push and Pull”. You will be pulling or pushing yourself on the carriage using the tension of the spring and the weight of your body.
When you have completed your DIY Pilates exercises, it is important to clean the machine for hygiene purposes and as an act of courtesy. You don’t need to use harsh chemicals. Add some droplets of essential oils like lavender, lemon grass to a portion of water in a spray bottle. Spray the Pilates machine, paying particular attention to the handles, carriage, foot bar, and any part that appeared stained or areas you’ve touched with your hands.
There are of course, other machines that you may want to use as well. The Wunda chair and the Cadillac also provide amazing benefits but it is wise to consider the guidance of a good Pilates instructor to avoid being injured.
The Pilates reformer, however, is the most popular, because of the variety of exercises you can perform easily on it. It is a straight forward and simple to use!
Singapore Pilates Central & Rehabilitation is the only Singapore Pilates Studio that offers customised D.I.Y. Pilates that are targetted at your goals. All DIY Pilates exercises are customised according to your needs and goals!
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Hot Tips to Practise Pilates on Your Own – The DIY Way
Where do I go from here? This is the most common question asked by anyone who had been doing Pilates for a while. You might have taken 1 on 1 session for some reasons like chronic pain or for just for general health and fitness. Or you might have been taking group lessons and had a change in work schedule, which makes it hard for you to join your regular group classes.
Although it might seem rather intimidating to embark on a D.I.Y Pilates program on our own, it is actually quite a fulfilling journey. And once you get into the hang of it, it is both easy and simple. You are taking over the responsibility of looking after your own health and fitness. As long as you are committed and serious about your program, you can see significant results from this D.I.Y program.
Here are 3 tips to get you started:
1.Get a Pilates Professional
But you are not alone on your D.I.Y journey. You can seek the help of a qualified Pilates instructor to assist you on your program plan. There are a number of Pilates studios that offer this service for a small fee. Always make sure you are familiar with the machine set up safety rules and apply proper form and technique before starting your program. If in doubt, seek the help of a Pilates professional. Ask questions to make certain you understand your program and the routines. You can also compliment your program with mat exercises at home. There are some very good DVDs you can purchase that will help you at home. Just check that it is appropriate for your level.
2.Compliment With Machine
Most people prefer Pilates mat exercises over the reformer because it offers more versatility and flexibility. And since most people don’t have the equipment at home because it takes up too much room and is expensive to purchase, the ultimate choice is still the mat. With a mat, you can pull it out and perform the exercises whenever it is convenient for you, without having to step out of the house. However, there are certain limitations to doing mat exercise. No matter how you take mat exercises, you are merely working with the weight of your body. You need resistance to challenge muscular strength and endurance. This resistance must be more than your body weight. And we definitely do not intend to increase our body weight just for the sake of taking up this challenge. Hence, mat exercise does not offer significant improvement in these areas.
3.Claim Ownership of Your Health
When you start on a DIY Pilates program, you start learning seriously how to do them on your own. You increase your knowledge and understanding of both your body and the exercises that are needed to challenge it. As you improve your skills and your ability to perform the routines with ease and confidence, you are reaping the results of your program. You and your body become more connected and more intelligent.
There is a strong awareness. What you learnt through this DIY journey stays on. Your DIY program is not restricted to just this program. It can be modified, add on and changes made to suit your increase strength and stamina to challenge up at a different level.
How many times have you not stepped into class, thinking of work, chores to be done, kids at home and more? It is hard to switch off but doing DIY Pilates on your own, changes that. You are forced to take charge of your program and your health.
There are more great reasons on what DIY Pilates program can give you if you take up the challenge. But that is for you to go find out. Once you embark on this journey, you will wonder why you had not thought of doing it sooner. Because it works!
Singapore Pilates Central & Rehabilitation is the only Singapore Pilates Studio that offers customised D.I.Y. Pilates that are targetted at your goals. All DIY Pilates exercises are customised according to your needs and goals!
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The Benefits of a Do-It-Yourself (DIY) Pilates Program
If you have been doing Pilates for some time, whether in many one on one session or in a group setting, and you understand your program and the exercises, you are probably ready to embark on a “Do-It-Yourself” (D.I.Y) Pilates program.
Before you jump into a DIY Pilates Program, be sure to consult your Pilates instructor to make sure you are ready to begin one. This is to make sure that your workout is safe and can give you results!
Some studios offers personalized DIY Pilates programming services. Your training program will be drawn up accordingly to your goals. You will be fully instructed properly on how to execute the routines correctly and you can ask questions to clarify any doubts before you begin.
Here are some benefits from doing Pilates on your own:
- Improved posture
- Strengthened core
- Proper breathing technique
- Toned muscles
- Develop balance and stability
- Gain muscular endurance
- Improved flexibility
- Increased metabolism
- Less risk of injury
- Permanent pain relief
When you start your DIY Pilates program both on mat or machine, it’s important to start slowly, and build it up as you get more comfortable with the exercises. With time, you can progress to more advanced moves, and add other soft apparatus like dynaband, mini ball, pole and more.
Pilates done on mat is easier because it is more portable and you can do the exercises at home or anywhere. There are many DVDs that you can purchase on the market, but you need to be sure the DVD you picked is appropriate for your level of fitness and you know how to execute the routine properly.
Even though the mat is more portable and there are benefits to be achieved from performing mat routines, mat exercises do not give you the resistance that the Pilates reformer does. The Reformer works on springs from which the resistance can be adapted to suit your level of training. Resistance training is important because it adds strength and endurance to your muscles. This means you can do the same activity like walking longer distance easily without feeling tired or getting out of breath. You improve your stamina and strength.
When your muscles are toned, they burn more calories which in turn increase your metabolism, thus more fat loss. The Pilates machines transform your body much faster than simply using the mat. This however, doesn’t mean you will look like a bodybuilder; but you will not have any loose skin that hangs or jiggles when you move. The reformer also gives you a broader range of motion when doing your exercises, so you can work your core more effectively and more efficiently.
The most important long term benefit of embarking on a DIY Pilates program is about taking ownership of your body. You learn all about the how, why, what of the program that you are doing. You understand why certain exercises suit you might not suit your friend. It is important to know which area of the body you are working and why you need to focus on as you do each move.
As you gain more experience from doing more DIY sessions, it becomes easier to fit your training as you don’t have to follow a fixed schedule. You manage and plan your own time for training. It is flexible and easy to stay committed and consistent. You can continue on your own, which many people find more feasible. You can combine your workouts, and use both a reformer at a studio and the mat at home. This will give you maximum benefit and flexibility, to suit your schedule even better. You owe it to yourself to take some time out of your day, to stay healthy and fit. A good workout helps reduce stress levels, blood pressure and many other stress-related issues. Most important, it improves your immunity and helps you regain vitality and is anti-ageing.
Singapore Pilates Central & Rehabilitation is the only Singapore Pilates Studio that offers customised D.I.Y. Pilates that are targetted at your goals. All DIY Pilates exercises are customised according to your needs and goals!
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Do It Yourself (DIY) Pilates – Does It Work?
Unless you’ve never been physically actively in your life, you have probably heard about Pilates and the many Pilates benefits that can be attained from doing it. You’ve probably heard that your local Pilates studio offers 8 or 10 week group classes and you’ve thought about signing up. Maybe you didn’t’ sign up because you’re not sure how to continue when you’ve completed the classes. That is where “Do It Yourself” (DIY) Pilates comes in.
Once you’ve taken the beginner’s classes, you will have the basic foundation you need to continue on your own. There are many benefits to incorporating these Pilates exercises into your daily routine.
DIY Pilates Benefits
Core Strength
-It builds and strengthens not only your core, but your muscles as well. Your core includes your back, legs, abdominals, pelvic floor muscles and buttocks. When you have a strong core, your entire body will look and feel better; you will walk with poise and confidence. In fact, you are taller.
Stretch & Lengthen
-Pilates stretches up and lengthens the body. All of the exercises teach proper form and posture. This will have you sitting up straight all day long. You learn how to activate your muscles.
Flexible Training Schedule
-DIY Pilates offers flexible training times. You can come into the studio on your own time, whenever it is convenient for you. You don’t have to worry about being late for class or having to leave work early to get there on time.
It’s Semi-Supervised
-When you are in the studio, you can ask any instructor who’s around if you are not sure of how to properly use the machine. And if you are practising a certain routine wrong, you will be corrected immediately on the spot, or if you need a demo, the instructor will help you out. There is always someone there to help you, so you will never feel that you are truly alone. There is no worry that you will be injured. Instructors are always at hand to offer help and assistance.
Regain Self- Confidence
-Doing DIY Pilates include not just inner and outer body improvements, but mind improvements as well. You will have greater self-esteem, confidence and self-assurance. You sleep better; have stronger awareness of your breathing, and your body. You have better body mind connection. This connection means you will know when your body has had enough, so you don’t overwork it or injure yourself.
You will most probably get some benefits from doing Pilates exercises at home with a mat and a DVD; however, Pilates reformer exercises are much more effective. The machines give you the resistance training that mats cannot. This resistance translates into stronger body and muscular strength. It also adds definition and form to your body. When your muscles are strong and tone, your metabolism will improve. This increase in metabolism makes you a fat-burning machine all day long.
The reformer also makes it easier to engage in a broader range of motion when performing each exercise. For instance, if you have weak abdominals, the resistance helps to support your form and when you get stronger with time, the same resistance challenges you. This means you get the maximum benefit. There is no need to struggle, like most people did on mat work exercises. This is a major reason why Pilates reformer exercises are so popular with athletes and those who needs low impact training. And those recovering from injuries or suffering from chronic pain.
Singapore Pilates Central is the only Singapore Pilates Studio that teaches DIY Pilates on Pilates Reformer. Check out the benefits of DIY Pilates now!
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How To Do Pilates Pain Relief Exercises For the Neck, Back, Shoulders and Knees
Have you ever wonder what is the difference between doing Pilates exercise and Pilates exercise for pain relief?
Because doing Pilates the right way is not only essential but it also ensures the benefits are maximized with regards to pain relief. There are Pilates exercises designed for body conditioning, core engagement, flexibility, muscular endurance and strength and more. Pilates exercises for pain relief are entirely different and they require more specific instructions and proper supervision. Therefore learning Pilates from a qualified instructor or trainer who has experienced in rehabilitation is still the best option.
Surely one can learn Pilates online through podcasts as well as from training guide manuals, DIY books, and DVDs. However for pain relief of the neck, shoulder, back, and knees, it is important to work together in regular sessions with a Pilates instructor in a one-on-one sessions for better results.
Working in Pilates private training with an instructor can provide personalized guidance. An instructor can quickly make corrections to the students’ wrong moves thus avoiding the possibility where students pull a muscle, or worse injure themselves in the process.
Working with the right professionals means they are knowledgeable and reliable in introducing new equipment. They also give right instructions on the usage of the machines such as the pilates reformer.
Here are some Pilates pain relief exercises tips that can be done together with an instructor for the specific different types of body pain.
Pilates Neck Pain Relief Exercise
-Adjust the neck into neutral centre position.
-Inhale and turn the head to one side.
-Exhale slowly. Inhale again while stretching the neck and then exhale as the head rotates.
-Return to center position.
-Repeat the same movements while this time turning to the other side.
-Perform the exercise twice in every side while consciously ensuring proper neck alignment.
Pilates Shoulder Pain Relief Exercise
-Lie down in neutral position.
-Lift the arms in vertical position with palms facing one another.
-Stretch the arms to the ceiling with the elbows soft and relaxed.
-Stretch one arm further to elevate the shoulder blade off the mat.
-Drop the shoulder blade slowly to the floor while keeping arms to the ceiling.
-Do the same movement five times on each side.
Pilates Back Pain Relief Exercise
-Lie down on your back.
-Stretch the legs out or bend the knees.
-Try to raise the head and legs off the floor for a couple of inches.
-Should the movement places stress that is too much to bear on the lower back, raise head and place the feet on the floor while bending the knees.
-Relax the neck throughout the exercise.
-Extend the arms and do raising and lowering movements on them for just a couple of inches.
-While at it, inhale for five counts and exhale for five counts.
Pilates Knee Pain Relief Exercise
-Lie supine and extend both legs.
-Raise one leg toward the ceiling.
-Do leg circle five times in clockwise motion
-And five times in counterclockwise motion.
-Do the same on the other leg.
Singapore Pilates Central & Rehabilitation is one of the few Singapore Pilates Studio that specialises in Pilates for Pain Relief. We use pilates, gyrotonic and myofascial release to provide instant relief to sore muscles.
The Magical Effects of Using Pilates for Chronic Pain Relief
For many us who have experienced pain in the neck and shoulders, lower back, hips, knees or ankles or suffered from a major physical injury, Pilates has been proven to work towards pain relief. Many doctors, physiotherapists, and chiropractors have high regard for Pilates and its exercises as means for pain relief. Many have recommended it to their patients as a method for the body to return to good health. It is also a great rehabilitation treatment tool.
Proper posture, good breathing mechanics, development of core strength and flexibility are just some of the examples of what we can benefit from pilates exercises. The learning of these different techniques in Pilates, which we also termed as the fundamentals and then integrating them into our daily life can aid in prevention of injuries. In fact, Pilates is also called “The Intelligent Exercise”, helping us to achieve “the intelligent body.”
Besides, Pilates also improves the joints range of motion, develop muscular strength and endurance. All these helped the body to achieve better limb and muscular motion which is usually lost during injuries. “The Pilates Method” is about mind and body connection. It is about making us aware of how our body works and moves. This awareness brings about a sense of total well being.
Pilates can be done both on mat and on machines like the reformer. Pilates exercises for pain relief are specific and require an experienced pilates professional who is well trained in rehabilitation. Although most people tend to think that Pilates mat exercises are great for beginners, it is very tough when the body is injured or de-conditioned; machine exercises are generally preferred. For instance, the reformer helps to support the core when it is weak but challenges it when the core muscles get stronger. Results are fast and the body can enjoy a better state of health quicker when compared against Pilates Matwork.
Here are some benefits for using Pilates for pain relief:
Improves Blood Circulation
As with injury or pain, it is normal to assume it is safer not to move the joint but to keep it still. It is however, not the case. If there is no fracture or major trauma, it is good to do gentle movement like stretching within the joint’s permissible range of motion to improve blood circulation. Movement has to be controlled, slow and gentle in the beginning. As the joint’s range of motion improves, it can be challenged further depending on that particular joint’s state of injury.
Blood supply can flow better through the area. Toxins are also eliminated as increased circulation also makes the blood get faster to the muscles making them recover quicker and more energized as the muscle cells require oxygen from the blood to function well. This helps in relieving soreness and pain in all parts of the body.
Improves Range of Motion
When Pilates movements specific to the injured area are encouraged, it might start with small range as the ligaments and tendons of a injured joint are naturally stiff and tight. With time, specific Pilates exercises helps in improving the range of motion possible.
Our sacroiliac joint (SI), situated between the hip (pelvic) and lower back (sacrum) and vital in providing the spine some form of shock absorption, is vulnerable to a condition known as SI dysfunction. It is a common reason behind many back pain cases. Pilates has exercises specifically designed for increasing stability in the lower back area (lumbar spine) and bring instant relief for people suffering with SI joint dysfunction. A painful back is never easy and limits the range of movement a person can perform. Not only that, it inhibits one from doing a lot of simple daily activities and enjoying life.
Improves Awareness or Body and Mind Connection
Pilates pain relief exercises can help to develop your mind as much as it can for the body. The exercises are directed toward developing the body and the mind as “ONE” and achieve wellness as a whole. The exercises train you to make the mind grab absolute control of the body. With the mind controlling the muscles, it prompts you to be fully focused on the exercises. In the process, the muscles are uniformly developed and the brain cells get to work efficiently and effectively together. This balance-and-control technique improves the body as a system that works in sync in work and play.
Singapore Pilates Central & Rehabilitation is one of the few Singapore Pilates Studio that specialises in Pilates for Pain Relief. We use pilates, gyrotonic and myofascial release to provide instant relief to sore muscles.
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Differences Between Standard Pilates and Pilates for Pain Relief
Pilates is a deep total body conditioning exercise program that when done mindfully, connects the body to the mind to bring about an intelligent body. An intelligent body knows how to hold up itself without much effort. An intelligent body knows how to perform any activity with ease and grace effectively and efficiently.
Because of its result orientated success, it has become very popular. Basically for the simple reason that it works!
For many people, feeling pain in certain areas of the body including the neck, shoulder, back, and knees, is a recurring problem yet most don’t find the time to do something about it. Mostly, people would just wait for the pain to subside or “disappear” eventually. But even if pain does go away, it will come back if nothing significant is done to eliminate it.
Here are some reasons why Pilates is different:
“Thinking Pilates is Not About Specifics”
To do things correctly, it has to be specific. How can you score a goal if you do not aim at the right place? A lot of people who engage in doing Pilates do not even bother to learn what the exercises really mean. The fundamentals are important elements of Pilates. Understanding these basics makes doing Pilates easier and more meaningful. There is a difference between standard Pilates exercises and exercises that primarily focus on pain relief.
Pilates standard exercises is much similar to following directions from a guide manual or training video in which all the series of movements are done according to how they were presented. Specific Pilates pain relief exercises aims at healing you of your pain particular to that area. Choose to work with a Pilates instructor that specializes in pain relief to get better results.
Pilates pain relief exercises is all about the specific details. These specific types of exercises target exact angles to treat certain affected areas. It could involve the use of specially designed soft apparatus such as spiky balls. When one is suffering pain in the neck or shoulder area, there’s a specific series of exercises for that. When one is having pain in the lower back, the exercises selected for relief of lower back pain needs to be effective. It is not a one size fits all. It is important to understand that each case is unique and the difference lies in the targeted angles and areas.
“What is Your Weak Link?”
Unlike other exercises, Pilates is different as it puts a great deal of attention to deep connection. The body and the mind working together – bringing great awareness to how you feel. While doing Pilates, you need to breathe with deep focus. If you connect well, your breath is in sync with your movements. Harnessing the mind power can do more things than one can imagine including healing and strengthening of the body.
Pilates focuses on the weak links of the body. Instead of always strengthening the superficial muscles like the biceps, it focuses on the deeper muscles like underarms muscles groups – muscles close to the armpits. Strengthening the serratus anterior muscles is better than trying to engage the upper trapezius group. This group of muscles has the tendency to tense the upper neck and shoulders leading to chronic neck and shoulder pain.
Pilates also teaches subtle engagement of the core muscles. It is important because the core is where the overall foundation of the body is based. Essentially all parts of the body are linked to it. It is the foundation of our strength. Engaging the core means we have the ability to use the body effectively and efficiently.
Joanna Ng runs Singapore Pilates Central & Rehabilitation that is one of the few Singapore Pilates Studio that specialises in Pilates for Pain Relief. We use pilates, gyrotonic and myofascial release to provide instant relief to sore muscles.