The "Control Technique" of Sports Rehabilitation, Pilates of Fitness Exercise

The "Control Technique" of Sports Rehabilitation, Pilates of Fitness Exercise

Pilates was originally called "control science". It was created and promoted by Joseph Pilates (1883-1976), a famous German sports rehabilitation expert, in the 1920s. Flexibility and coordination, and a system that promotes overall healthy exercise. Maybe many people think it is very similar to yoga, but it is very different from yoga. The focus on the core and the core of exercise are different!

Pilates is an exercise style and skill named after the surname of Joseph Hubertus Pilates. The English of Pilates is Pilates (/Pilates Method), which means "Pilates" (or "Pilates technique"). It includes mat exercises and specialized equipment exercises (restructuring trainers, Cadillacs, ladder buckets, etc.), breathing, focus, control, core, precision and fluency are the 6 principles of Pilates.

In 2007, 2008, and 2009, Pilates ranked in the top ten of all fitness programs in the world, according to the American College of Sports Medicine's survey of global fitness trends, while it ranked 34 in 2017 and 39 in 2018, according to the survey. It is no longer a fitness trend, but a trend. The reason may be that Pilates, in addition to daily fitness exercises, has been recognized as an exercise therapy in complementary and alternative medicine, has become increasingly popular in rehabilitation, and has important implications for musculoskeletal disorders, among other ailments.

In the past 5 years, most clinical trials have used Pilates as a rehabilitation method and found that Pilates has a significant effect in reducing pain and improving physical impairment. As the combination of physical therapy and medicine has become a routine mode of modern health promotion, exercise rehabilitation has become an important means of treatment and maintenance. Pilates, as a rehabilitation training method, plays an important role in improving the quality of human life and quality of life.

It can improve the body's overall health and proprioception, enhance flexibility, muscular strength and muscular endurance, enhance athletic performance, relieve pain, prevent injury, and help prevent and alleviate injuries and dysfunction of the musculoskeletal system.

Pilates combines the structure and physiological characteristics of the human body with various sports that it has mastered, constantly summarizes and innovates, and compiles a series of unique exercise methods that have been recognized by many people. Pilates exercise focuses on core strength, allowing practitioners to concentrate on ensuring the standard of movement, and consciously control the muscles of each joint, combined with rhythmic breathing, to promote the practitioner's body functions as a whole. improve.

Pilates pays attention to deep breathing in breathing. It mainly uses abdominal breathing. Exhale through the nose suction mouth as much as possible. Coordinating the breathing speed with the exercises can reduce the soreness of local muscles and create a good foundation for physical exercise.

Pilates emphasizes the neutral position of the body in the movement posture. During the exercise, the scapula, spine, pelvis and hips are required to maintain an ideal neutral position at all times, so that the joint muscles of each part are in a balanced state, and they can play in the safest dynamic chain. Get the most out of your workout. Strengthening the strength of the deep muscles of the human trunk and enriching the core parts of the human body can promote the stability of various parts of the body, thereby improving the posture of the body and promoting the overall health of the person.

In terms of attention, Pilates requires the practitioner to concentrate on the whole body and mind. In the state of concentration, it is required to feel the precision and smoothness of the movement with the heart so as to achieve the effect of exercise.

The Effects of Pilates on Musculoskeletal

Long-term Pilates adopts different exercise methods for different parts, which can fully burn subcutaneous fat to reduce the thickness of subcutaneous fat, increase the cross-section and strength of muscles, and make muscles sensitive and elastic. It can increase bone density and increase bone hardness, reduce joint ligament damage and sports accidents such as dislocation and fracture.

Strengthen the core strength, correct the body to achieve balance, and promote people's health; Practicing Pilates can effectively correct the balance of musculoskeletal muscles such as shoulders, hips and legs, and improve the physiological curvature of the spine; Pilates small strength multi-group The number of training methods can more effectively exercise the deep muscles and strengthen the stability of the spine and joints. Foam roller exercises in Pilates can stretch muscles and tendons, relax muscle fascia, relieve pain, reduce joint pressure, and prevent soft tissue adhesions and ossification.

The Effects of Pilates on Internal Organs

It can fully exercise the strength of the myocardium, increase the stroke output of the heart, improve the regulation function and adaptability of the heart, promote blood circulation, improve cardiovascular elasticity, and strengthen cardiovascular capacity. Pilates is an aerobic exercise. Abdominal breathing is mainly used during exercise. When the muscles are stretched, the nose inhales, and when the muscles contract, the mouth exhales. During the breathing process, the pressure generated in the body during exercise can be relieved, which is effective. Gas exchange improves the lung ventilation and the oxygen-carrying capacity of hemoglobin, and at the same time strengthens the exercise of respiratory muscles and reduces the load of human breathing.

Pilates focuses on exercising the core area of the human body, and the stomach is located in the core area, so that the muscles around the gastrointestinal tract can be exercised, thereby improving the blood circulation of the gastrointestinal tract, promoting gastrointestinal peristalsis, and improving digestion and absorption of the gastrointestinal tract Features. Practicing Pilates also has the effect of maintaining the uterus for women, improving functions such as cold palace and irregular menstruation.

Effects of Pilates on endocrine and immune function

Pilates can effectively regulate the body's endocrine system and promote the body's absorption and regeneration of collagen and elastin. During the exercise, a lot of sweat will be produced, and toxins in the body will be excreted with sweat. Pilates can increase the defense cells in the blood, resist the invasion of pathogens, eliminate and kill tumor cells, make the body's immune system stronger, and improve the ability to prevent infection.

The Effect of Pilates on Mental Conditioning

Pilates' step-by-step exercise principles can continuously develop the inner potential of the body and effectively build up self-confidence for practitioners. During the exercise, the practitioner is required to consciously control the body and keep breathing and movements rhythmic, which can stabilize the practitioner's emotions and eliminate inner anxiety. Practicing Pilates will also produce a certain amount of sweat, which is good for releasing stress and so on.

The Role of Pilates in Rehabilitation

Application in low back pain rehabilitation

The lumbar spine is the central part of the human body. Long-term incorrect living postures or participation in heavy-load activities are the main causes of lower back pain. Pilates can fully exercise the core muscles, activate the deep muscles of the lower back, strengthen the stability of the spine, correct incorrect movement patterns of the spine, effectively improve posture, relieve the tension of the lower back muscles, and relieve the tension of the lower back. pain.

Application in postpartum rehabilitation

After giving birth, the muscles of the waist, abdomen and buttocks of women will relax, and some mothers will also experience changes such as excessive curvature of the spine and forward or backward tilt of the pelvis. Reasonable postpartum exercise can promote the overall recovery of the body. Pilates can tighten the loose muscles of the waist and abdomen, enhance muscle strength, promote the functional recovery of ligaments and muscles around the pelvis, prevent or correct excessive curvature of the spine or pelvic tilt, and better restore the uterus. During the practice, it can prevent postpartum body fat, improve the blood circulation of the pelvic floor, promote the healing of perineal wounds, adjust the mood of the parturient, and prevent postpartum depression.

Application in rehabilitation of chronic obstructive pulmonary disease

Patients with chronic obstructive pulmonary disease have poor respiratory muscle function. During the rehabilitation period, they pay attention to the training of the respiratory system, while Pilates pays attention to breathing during the exercise process. It can perfectly combine various exercises with different breathing methods together.

Pilates standing and supine exercises are combined with abdominal and lateral breathing, prone exercises are combined with back breathing, side lying exercises are combined with unilateral intercostal breathing, so that patients can It not only improves the strength of the respiratory muscles and improves the function of the respiratory system, but also strengthens the muscles of all parts of the practitioner's body. Various forms of exercises make the rehabilitation of patients very interesting, and more mobilize patients to actively participate in rehabilitation training. After patients with new coronavirus pneumonia are cured, there will be some sequelae. Pilates may also have a certain recovery effect. Whether it works, but it still needs scientific verification!

What is a Pilates ball?

The Pilates ball can effectively stimulate the core muscles, increase flexibility, strength and endurance, and promote fat burning. It is very suitable for abdominal muscle training and neck massage. It can also be used as a support pad when the air is not enough.

In addition to the above rehabilitation applications, Pilates is also used in high and low shoulders, breast cancer, sports injuries and other diseases. At present, Pilates has also become a research hotspot in rehabilitation. Studies have shown that the main disciplines of Pilates are concentrated in rehabilitation, sports science, orthopedic surgery and other disciplines, among which rehabilitation disciplines are the most. Through literature reading, it is found that Pilates is mainly used for sports rehabilitation. As a rehabilitation method, Pilates can relieve non-specific chronic low back pain, improve body balance, reduce the number of falls in the elderly, and reduce labor pain or postpartum recovery in pregnant women. etc. are important.

Hot spots and dynamic analysis of Ruiting Pilates research

Research hotspots are the focus issues studied by a large number of literature groups with certain internal connections in the development of a certain subject area. According to the high-frequency words and high-centered keywords, it can be seen that the main direction of Pilates research is sports rehabilitation, physical activity, physical fitness, etc. The research methods are mainly in the direction of physical exercise or rehabilitation treatment through Pilates as a means of exercise intervention.

Hot spots and dynamic analysis of Ruiting Pilates research

From 2009 to 2018, the number of Pilates-related research publications showed a linear upward trend. According to the co-citation analysis of literature, Pilates research has a tendency to extend from the field of rehabilitation and sports science to the field of psychology. Pilates research is mainly based on experimental research, and research hotspots are mainly rehabilitation training, involving chronic non-specific low back pain, chronic shoulder and neck pain, Parkinson's, multiple sclerosis, diabetes, breast cancer and other diseases. .

It can be seen that Pilates will become a new physical rehabilitation treatment method, which can effectively avoid secondary injuries. It is suitable for a wide range of people, the exercises are simple and easy to do, and there are various forms. space and a soft cushion will do. With the development of science and medicine, there will be more and more applications in rehabilitation in the future.