Pilates, an increasingly popular exercise regimen is known for its focus on strength, flexibility, and body awareness. You can find studios and gyms in almost all suburbs these days. But did you know that it has a rich history that traces back to the early 20th century?

The Pilates method was developed by Joseph Pilates, a German physical trainer, born in 1883. During World War I, he devised a system of exercises to help rehabilitate the bed-bound wounded soldiers, using springs attached to hospital beds to provide resistance. This laid the foundation for the equipment-based (reformer, barrel) Pilates exercises we see today.

Pilates believed in the inter-connectedness of physical and mental health, emphasizing the importance of proper breathing, alignment, and controlled movements. In the 1920s, he immigrated to the United States and opened a studio in New York City with his wife, Clara. The method gained popularity among the New York dancers and performers due to its ability to enhance strength and grace. It is known that the Pilates method of exercise builds elongated, yet strong muscles, unlike the shorter and strong muscles of lifting weights. Perfect for ballet and dance, where strength is required in very long levered movement of the body.

Pilates continued to refine his approach, developing a comprehensive system of exercises that targeted core muscles while promoting overall body balance. After his death in 1967, his disciples and followers continued to spread his teachings, evolving and adapting the method to suit modern fitness trends.

Today, Pilates is practiced worldwide, offering a holistic approach to physical fitness, rehabilitation, and stress reduction. Its longevity and enduring popularity stand as a testament to its effectiveness and the vision of its innovative creator.

And no, they are not well-travelled muscles!

Global muscles, also known as prime movers or major muscles, are key muscles responsible for generating primary movements and providing the body with strength and power. These muscles are typically larger and situated closer to the body’s core. They work in coordination with the stabilising muscles ( they are all your deeper and postural ones- think deep abdominals, diaphragm, rotator cuff of the shoulder, deep gluteal layers of the hip, and the shoulder blade ‘pockets’) to facilitate various activities.

In the lower body, major global muscles include

• the quadriceps (front of thighs)
• the hamstrings (back of thighs)
• gluteus maximus (buttocks)
• the calf.

These muscles enable actions like walking, running, squatting, and jumping.

In the upper body, major global muscles contribute to pushing, pulling, and lifting movements, and can include:

• the pectoralis major (chest)
• deltoids (shoulders)
• latissimus dorsi (back). 

Global muscles play a crucial role in performing everyday tasks and more intense physical activities. Engaging these muscles through exercise helps improve strength, endurance, and overall functional fitness. Proper training and conditioning of global muscles contribute to better posture, balance, and overall physical performance.

Image by Freepik

Controlling the pelvic ‘dump’

The gluteus medius is a crucial muscle located in the buttocks. It plays a significant role in stabilizing and controlling the movement of the pelvis and hips. The muscle is responsible for abduction of the hip joint, which is the movement of lifting the leg out to the side, away from the midline of the body. This action is particularly important during activities like walking, running, and maintaining balance.

More importantly, the gluteus medius prevents the opposite hip from dropping when the leg is lifted, ensuring the pelvis remains level during single-leg weight-bearing activities. This stabilization is vital for maintaining proper alignment and reducing the risk of injuries, such as those related to overuse or improper movement patterns. It is the primary controller preventing ‘dumping of the pelvis.’ The ‘dumped pelvis’, which we all know, creates a very unstable foundation for your trunk (spine) and hip joints.  

Weakness or dysfunction of the gluteus medius can lead to issues like hip pain, lower back pain, and altered gait patterns.

Strengthening the gluteus medius is best achieved through functional upright exercises, where your body weight ( and any additional weight you wish to add). These can include:

• squatting and spit squatting
• lunges
• single leg balance and squat work, such as pistol squats
• butt bands.

From a day to day perspective, you can also be looking after your pelvic foundation and hip health with good postures that ask your gluteus medius to always be at work. These can include:

• standing without hanging on your hip
• keeping your pelvis level across your hip bones with activities like stair climbing
• controlling your hips and preventing that side to side swayed walking style (you can keep your modelling to the catwalk!) 

So look after your gluteus medius with these simple postural strategies and gluteus medius will look after you!

Meet the dura, and the reason we need to slide, glide and floss our nerves

The dura mater is a tough and protective membrane that surrounds and supports the nerves in the body, particularly in the central nervous system, which includes the brain and spinal cord. Think of it like a strong and flexible “wrapper” that covers and shields the delicate nerves from potential harm. It helps to keep the nerves safe from injuries and impacts, providing an extra layer of defense. It also plays a role in maintaining the proper tension and position of the nerves within the body. Nerves need to move and stretch as our body moves. The dura mater helps to control and regulate this movement by providing a supportive structure. It’s a bit like a protective sleeve that allows the nerves to glide and shift without getting compressed or overly strained, ensuring that they can function properly even as we move and bend. This is important for preventing discomfort and maintaining the health of the nerves.

When things get stuck

The dura can sometimes become “stuck” or restricted due to various reasons. This condition is often referred to as dural tension or neural tension. Neural tension occurs when the dura and the nerves it surrounds experience limitations in their ability to move and stretch properly. This can lead to discomfort, pain, and even altered nerve function.

There are a few ways this can happen:

• Physical Stress or Trauma: Injuries or traumas to the body, such as falls, accidents, or surgeries, can cause the dura mater to become stuck to surrounding tissues. This can restrict its normal movement and lead to neural tension.

• Poor Posture: Maintaining poor posture for extended periods can cause the dura and nerves to be subjected to unnatural positions, potentially leading to restrictions and tension. Think here of slumped spinal postures, rounded tight shoulders or tucked bottoms. 

• Muscle Imbalances: Imbalances in muscle strength or flexibility can cause the dura to become compressed or tethered, limiting its ability to glide smoothly and causing tension on the nerves. Piriformis Syndrome is a perfect example of this where deep buttock muscles compress and irritate the sciatic nerve. 

• Inflammation or Scar Tissue: Inflammation or the formation of scar tissue around the dura and nerves can restrict their movement and lead to neural tension. This could occur after surgery. 

So when you are next told to ‘floss’ or ‘glide’ your nerves, you now know what structures you are actually targeting. A nerve and its protector ( the dura or sheath), like all other tissues in your body love movement. Remember, motion is the lotion!

The Feldenkrais Method is a holistic approach to movement and body awareness that aims to improve physical functioning. Developed by Moshe Feldenkrais, an Israeli engineer and physicist, the method is grounded in principles of neuroscience, biomechanics, and psychology. It consists of two main components - Awareness Through Movement (ATM) and Functional Integration (FI).

Awareness Through Movement

ATM involves guided movement sequences designed to increase self-awareness, improve posture, and enhance flexibility. These sessions often take the form of verbally instructed group classes, where participants explore different movements to develop a deeper understanding of their own body mechanics.

In these classes, you might walk, stand, or sit in a chair, although usually, you will lie on the floor in a variety of comfortable positions. The teacher guides students through a sequence of movements, encouraging them to move with gentle attention within a comfortable range. Students can become more aware of unexpected and interesting connections within and between the movements, with often improving quality of movement, and the release of unnecessary muscular tensions throughout the body.

Functional Integration

FI, on the other hand, is a one-on-one approach where a Feldenkrais practitioner uses gentle touch and skilled manipulation to guide an individual’s movements. This personalized approach helps clients release tension, correct imbalances, and discover more efficient ways of moving.

Feldenkrais v Pilates

While both the Feldenkrais Method and Pilates are approaches that focus on improving movement and body awareness, they have distinct differences in terms of their principles, techniques, and goals.

The Feldenkrais Method emphasizes subtle and mindful exploration of movement. It encourages individuals to become more aware of their body sensations, habits, and limitations. The emphasis is on cultivating a deep understanding of one’s own body mechanics and finding more efficient ways of moving.

Pilates, on the other hand, is a structured exercise system focussing on building core strength, flexibility, and overall body conditioning through precise movements. Pilates exercises are often more dynamic and physically demanding than Feldenkrais movements. The primary goal of Pilates is to strengthen muscles, improve posture, and enhance physical fitness.

Photo by Bruce Mars on Unsplash

Grab a chair for 20 ‘sit to stands’ per day (and, the slower the better!)

The ‘sit to stand’ exercise, also known as the ‘squat to stand’, cannot be any easier. This simple and quick exercise offers several benefits for overall health and well-being. It is used by many falls prevention programs for the elderly to minimise the risk of falling and hospital admissions for broken hips, fractured wrists and head injuries.

So, start today. Grab a sturdy chair (without arms is best) and place it up against the wall to stop any slippage. Starting in the seated position, stand slowly, taking a count of 3 to get up. Now return to your chair, but without dropping too fast ( taking the same count of 3 is suggested). Keep your weight balanced across your 2 legs, and keep your knees tracking straight ( knee caps running the line to your third toe). Feel the weight shift back into your hips and heels on the way down, and you should start to notice the work in your thigh and hip muscles as you repeat this move. Can you achieve 20 per day?

Any pain? Please stop and see your physio.

The benefits

• Strength, stability and power. The ‘sit to stand’ exercise primarily targets the muscles in your lower body, including the quadriceps, hamstrings, glutes, and calves. Regularly performing this exercise can help improve leg strength, stability, and power.

• Enhances functional fitness. As a functional exercise, the ‘sit to stand’ movement mimics the action of standing up from a seated position, which is a common daily activity. By practicing this exercise, you improve your ability to perform this movement more efficiently, making it easier to carry out daily tasks such as getting out of a chair, getting up from the floor, or climbing stairs.

• Promotes joint mobility. This exercise involves bending and extending the knees and hips, which helps improve joint mobility and flexibility. It can be particularly beneficial for maintaining or increasing range of motion in these areas.

• Boosts core stability. While performing your ‘sit to stands’, your core muscles, including the abdominals and lower back muscles, are engaged to maintain stability and proper posture. This exercise can contribute to developing a strong and stable core.

• Improves balance and coordination. This challenges your balance and coordination as you transition between sitting and standing positions. Consistent practice can enhance your proprioception (body awareness) and balance control, essential to prevent falls and speeding up your reflexes.

• Supports bone health. Weight-bearing exercises like the ‘sit to stand’ exercise help promote bone density and strength. Regular participation in such exercises can potentially reduce the risk of osteoporosis and fractures.

• Increases calorie expenditure. The ‘sit to stand’ exercise involves multiple large muscle groups, making it a compound movement that can increase calorie expenditure. Incorporating this exercise into your routine can contribute to weight management and overall calorie burn.

• Suitable for various fitness levels. This is the perfect exercise to suit different fitness levels and abilities. Beginners can start with a higher seat or use assistance, such as holding onto a stable surface, while those with more strength and mobility can gradually progress to lower seats to perform the exercise without assistance.

• Convenient and accessible. One of the advantages of this exercise is that it can be performed virtually anywhere with a chair or surface of appropriate height. It requires minimal equipment and can be easily incorporated into a home exercise routine or incorporated into daily activities.

 Photo by Jean-Philippe Delberghe on Unsplash

Maintaining balance and preventing falls is a complicated and well-tuned machine. Balance involves a combination of sensory input, muscular control, and coordination. There are many ‘systems’ at play, and all must be in good working order to prevent those falls and to improve movement efficiency as we go about our day (or even if we are a sportsman or woman striving for that extra edge). 

Here are those key systems, keeping us safe on our feet.

• Vision. Our eyes provide visual cues about our surroundings, allowing us to detect changes in our environment and adjust our balance accordingly.

• Vestibular System. Located in the inner ear, the vestibular system detects changes in head position and movement, helping us maintain equilibrium.

• Proprioception. This refers to the body’s ability to sense the position and movement of our limbs. Proprioceptors are found in our muscles, joints, and tendons, providing feedback to the brain about body position and helping us adjust accordingly.

• Muscular Strength. Strong muscles, particularly in the core, legs, and ankles, play a vital role in maintaining balance. These muscles provide stability and support to keep us upright.

• Coordination. The ability to coordinate movement and make adjustments in response to sensory information is crucial for balance. This includes the smooth integration of muscles, joints, and sensory systems.

• Posture. Good posture distributes our body weight evenly, reducing strain on specific areas and helping us maintain balance more effectively.

• Attention and Concentration. Being mindful of our surroundings and maintaining focus can help us anticipate and react to potential balance disruptions.

• Adaptive Strategies. When faced with challenging or uneven terrain, our body uses adaptive strategies such as widening our base of support, using handrails, or making quick adjustments to maintain stability.

It is good to know that balance and it’s complex systems can be ‘exercised’ to see improvements. The simple ‘sit to stand’ exercise is a great and easy example of this. Your physiotherapist can offer you many more fun balance exercises if you are struggling and feel you are a little shaky on your feet.

 Photo by Ksenia on Unsplash

The magic of our fabulous fascia

Muscle fascia, also known as fascia or myofascia, refers to a type of connective tissue that surrounds and separates muscles and other structures in the body. It is a fibrous, sheet-like structure composed primarily of collagen, a strong protein that provides support and structure to tissues. It forms a continuous network throughout the body, enveloping muscles, tendons, ligaments, bones, and organs, creating a unified system. Did you know that every single muscle, blood vessel and organ has its own wrap of fascia holding it in place? There is heaps of this stuff in our bodies.  

When we move, our myofascia has to move too. Fascia can become restricted due to various factors like trauma, repetitive stress, inflammation, or poor posture. These restrictions may lead to pain, reduced flexibility, and movement dysfunction. It can be considered that your fascia needs to be flexible and free, for you and your movements to feel flexible and free.

So, why do we have fascia?

• Structural, joint and postural support. Fascia provides structural integrity to the body, helping to maintain the shape and alignment of muscle, joints and other tissues. You can think of myofascial ‘slings’ that link parts of your body and offer support. A well known one is the posterior sling that connects your lats ( back of your shoulder joints) to the lower back and glutes. 

• Force transmission. Fascia acts as a conduit for transmitting forces generated by muscles to other parts of the body, allowing coordinated movement.

• Protection. Fascia protects underlying structures, such as muscles,organs, blood vessels, and nerves, from external impact and friction by wrapping around them.

Techniques like myofascial release ( a specialised modality of massage), massage, and stretching are commonly used to address fascial restrictions and restore optimal tissue function.

Your physio comes to the rescue in osteoarthritis!

Physiotherapists play a crucial role in managing osteoarthritis of the knee. Based on self-reported data from the most recent Australian Bureau of Statistics National Health Survey (2022), 1.8 million Australians (8%) reported having osteoarthritis, with knees and hips the most affected joints.

Reach out to your amazing physio to help you manage your pain that comes with osteoarthritis. Here’s a little of what we may do:

• Assessment and Evaluation. Physios evaluate the individual’s specific condition, including the severity of osteoarthritis, joint mobility, muscle strength, and functional limitations. They assess the person’s movement patterns, posture, and overall physical fitness.

• Customized Treatment Plan. Based on the assessment, physios develop a personalized treatment plan that addresses the individual’s specific needs and goals.

• Exercise Prescription. Physios can prescribe specific exercises to strengthen the muscles around the knee joint, improve joint stability, and enhance flexibility. These exercises can help alleviate pain, improve range of motion, and optimize overall function. They may include activities like range-of-motion exercises, strengthening exercises, low-impact aerobic exercises, and balance training.

• Manual Therapy. Physios may use manual therapy techniques, such as joint mobilization or soft tissue mobilization, to improve joint mobility, reduce pain, and enhance tissue flexibility. These hands-on techniques can help alleviate stiffness, increase circulation, and improve overall joint function.

• Education and Self-Management. Physios are great at educating individuals about their condition, teaching them about joint protection techniques, proper body mechanics, and strategies to manage pain. They provide guidance on incorporating physical activity into daily routines, ensuring proper technique and avoiding activities that may exacerbate symptoms.

• Assistive Device Prescription. Physios may recommend and provide instruction on the use of assistive devices, such as braces, crutches, or walkers, to support the knee joint, relieve pain, and improve mobility.

• Monitoring and Progression. Physios will closely monitor the individual’s progress throughout the treatment process. They adjust the treatment plan as needed, gradually progressing exercises and activities to ensure continued improvement and prevent setbacks.

 Image by Freepik

The sacroiliac joint is a vital component of the human skeletal system, connecting the sacrum (the triangular bone at the base of the spine) to the ilium (part of the pelvic bone). It is often referred to as the SIJ ( sacroiliac joint). It serves a crucial role in transferring forces between the upper body and lower extremities, providing stability and facilitating movement. It is a complex joint, and can create issues in us all, from women in pregnancy and post natal days, sportsmen and women, runners, and those with lower back or lumbar issues. IT has been reported that up to 70% of those suffering from persistent lower back pain will have some element of their pain stemming additionally from the SIJ.  

As the SIJ is a huge weight transfer ‘station’ for loads passing  from our lower extremities to our trunks, the joint is reinforced by many strong ligaments and surrounded by muscles that help support the pelvis and spine.

These reinforcements give the joint incredible stability to cope with the transmission of upper body weight and forces from the spine to the lower extremities during activities such as walking, running, and lifting. It absorbs shock and redistributes forces, ensuring efficient movement and minimizing stress on other joints.

Despite this stability, the SIJ is prone to dysfunction and pain. Injuries, arthritis, pregnancy, or imbalances in the surrounding muscles can lead to dysfunction of this joint, causing pain in the lower back, buttocks, or legs. Diagnosis and treatment of SIJ issues often involve a combination of physiotherapy and exercise. Long rehabilitation programs are often required to improve the muscular support and stability of this very important joint. These programs need to be sport specific, or tailored to each individual’s needs and can include core stability, pelvic alignment exercises, postural stability and gluteal strength.