Pilates is now on the rise with 84% of Singaporeans now exercising at least once a week, with more than a third exercising at least four times a week after the pandemic^. That means, more locals are conscious of keeping fit and healthy. With the rise of platforms such as ClassPass, more Singaporeans are trying a plethora of activities that interest them.
Secondly, doctors such as physiotherapists and orthopaedic recommend Pilates as a form of exercise because the Pilates philosophy is an advocacy of slow, deliberate, and precise stretches and movements to develop strength. This system is embraced as a way to recover from injuries and build suppleness and strength safely and mindfully with posture being a critical building block for rehabilitation.
The Pilates exercise system is becoming increasingly popular as a method for both rehabilitation after injury and improving fitness, but does it work?
Here are 3 Reasons why Pilates is an excellent for healing and rehabilitation
1. Pilates is Rooted in Physical Rehabilitation
During World War 1, Joseph Pilates - the founder, served as an orderly in a hospital where he worked with war patients who are unable to walk. He attached bed springs to the hospital beds for the patients to start "exercising" their limbs despite being bed-bound, leading to the development of his famous piece of equipment known as the 'Cadillac'.
He was a genius in taking his philosophy of movement and using what he had available to make the bodywork.
Joseph H. Pilates, founder of the Pilates exercise method, demonstrates a technique on his 'Bednasium' in his Eighth Avenue studio on Oct. 4, 1961, in New York.
Pilates migrated to the USA in the early 1920s with his wife Clara, and together they developed and taught the method in their 'body-conditioning gym' in 8th Avenue, Manhattan New York in 1926. This method became popular with the dance community as it offered a chance to improve their technique and recover from injury.
And during those times, the reformer was born. It helps individuals with injuries perform movements to gain strength and flexibility. You can lie down on your back or side to execute movements or exercises you otherwise are unable to do in standing.
"I invented all these machines... it resists your movements in just the right way so those inner muscles really have to work against it. That way you can concentrate on movement. You must always do it slowly and smoothly. Then your whole body is in it." - Joseph Pilates
2. Physiotherapy Uses Pilates Exercises
Physical rehabilitation exercises in physiotherapy incorporate components of Pilates movements. In fact, some Pilates exercises may be prescribed but with a different name.
Physiotherapy may involve exercises, such as imprinting, pelvic curls, and various stretching like Pilates movements. While individual rehabilitation plans vary, you’re almost guaranteed to have some sort of Pilates component. Physiotherapists are even adding a clinical Pilates component as adding resistance is the evolution of the exercise.
It doesn't mean you can't see a Physiotherapist. It is advisable to seek assessment and treatment first to ensure that your Pilates program is aligned with the diagnostic of your health care professional.
Pilates principles recognise that all bodies are different and consequently offer a greater degree of flexibility and modification than most conventional forms of physical therapy. All movements can be regressed or progressed depending on each individual and any injuries they have sustained, focusing on continuously improving movement and strength.
"In this way, Pilates and Physiotherapy is a perfect marriage. Pilates and physiotherapy both focus on muscle balance, mobility, regaining whole body strength, improving alignment and function, as well as emphasising body awareness."
3. Pilates is Backed by Science
Emerging scientific evidence confirms that Pilates can offer significant benefits to adults of all ages, including a reduction in pain and improvement in flexibility, muscle strength, posture, gait, balance, range of motion, and quality of life. Thus, those who advocate for Pilates as an exercise system now have some solid scientific evidence that Pilates really does have measurable, tangible benefits.
Here's some evidence through clinical trials which supports the effectiveness of Pilates -
1. 2005 and 2016, examined the effectiveness of Pilates in the rehabilitation of various conditions (e.g., lower back pain, chronic neck pain). Most participants who practiced Pilates reported greater benefits including reduced levels of both pain and disability. In most of the assessed clinical trials within the past 5 years (2013-2018), Pilates was found to be an effective tool in reducing pain and disability.
2. In 2015*, a clinical trial shows that Pilates had a significant effect in reducing pain and increasing function and quality of life for low-back pain patients. The patients were randomly assigned to receive either 55-min Pilates exercise twice per week for 90 days. Patients in the Pilates group reported reduced pain, increased function, and quality of life.
*involving 60 patients diagnosed with chronic low back pain (47 women, 13 men, ranging from 18-50 years). Patients were assessed four times for pain, function, quality of life, satisfaction with treatment, and NSAID intake.
3. A 2016* clinical trial involving 101 post-menopausal women with chronic low back pain showed that Pilates had a significant effect on reducing pain and disability. When pain and disability were assessed before treatment, after 1 year, the women in the Pilates group showed significant improvements in pain and disability compared to the control group. Furthermore, at the 1-year follow-up, only the Pilates group showed significantly better results in comparison to the baseline.
*the women were randomly assigned to either receive Pilates and physical therapy (experimental group) or physical therapy only (control group).
4. A smaller 2016* trial of 38 participants, all diagnosed with non-specific lower back pain for over 12 months, showed that Pilates significantly improved posture and reduced pain levels. Participants in the Pilates group showed significant improvements over the 14-week study period for all measures of posture, whereas there were no differences in improvement for the control group. Although both groups of participants experienced a reduction in pain from baseline to 14 weeks, those in the Pilates group experienced a significantly greater reduction in pain levels.
* Measures of posture and disability were evaluated before the trial. Participants were randomly assigned to receive either a 50-min Pilates mat class (twice per week for 14 weeks).
For detailed information about Clinical trials, read more
Pilates Today
Over the years, Pilates has helped in rehabilitating people with back pain, chronic pain, and improved posture. Pilates is 22% popular in Singapore^ and continues to rise with different concepts rooted in the Pilates foundation such as Pilates with Rowing or Pilates with strength training or Pilates cardio HIIT training - which are for those without injuries.
Made To Move Studio was born out of the idea of creating a beautiful rehabilitate space made for healing. From our decor to our equipment, it is definitely a place you can call your second home.
The MTM system provides ways to encourage your fitness progression with an "Accountability Fitness Check" every 4 months* to ensure your progression and goals are being met. We also encourage working alongside your physiotherapist, orthopaedic, chiropractor, and even your personal trainer in providing a good exercise programme suited for your condition. It is important to MTM Studio that your exercise goals are aligned to all your touch points.
If you need help with pain management and to continue your rehabilitation after months of physiotherapy, Made To Move Studio can help with a full range of Pilates apparatus and equipment. Our instructors also have the expertise, certification, and experience to help you. You may start with an Intro Private or Duet Class.
You may find us at 271 Bukit Timah Road, Balmoral Plaza 259708. You may also message us at +65 88990354.
Reference: ^Asia One