PILATES

In Fisicsalud in response to the social demand for this postural technique today, we offer the possibility of individual and group sessions (in super-reduced groups) of Pilates Floor as well as learning the Hypopressive Method*, essential for a good health of the pelvic floor.

The Pilates Method of body toning is a system of strength and flexibility exercises developed by Joseph H. Pilates more than ninety years ago. It strengthens and tones muscles while lengthening them, improves posture, provides flexibility and balance while unifying mind and body. It is a very important aid in injury prevention, can be an important tool for improving performance in a sport, and can be used as rehabilitation work.

One of the essential characteristics of the Method, is that unlike the work that has been done in recent years in Fitness, the muscles are not worked in isolation, and each body area separately, but the body is treated as an integrated whole. In each movement a combined work of strength and flexibility is performed, so that the body is used to make a controlled and relaxed effort, without subjecting it to excessive stress to develop the muscles and thus enjoy the movement itself.

Each movement has a maximum number of repetitions, and this is so because, assuming the exercise is practiced correctly, the muscles are worked so precisely and efficiently that it is unnecessary to go beyond that (Siler, 2000). We focus on the quality of the movement, not the quantity; if doing a greater number of repetitions will lead to incorrect execution, it will be better to lower the volume of work. It could be said that different currents of the Method have been developed, the most important of which could be classified as "Old Pilates" (Old Pilates) and Stott Pilates.

The work to address back pain will be with the Stott Pilates method; created by professional dancer Moira Stott-Merrithew after intense training in the Pilates Method and research in exercise physiology. The Stott Pilates repertoire consists of a list of over 500 floor exercises and with complementary equipment including exercises in levels: preparatory, essential, intermediate and advanced.

• Benefits of the Stott Pilates method:
• Increased sensitivity to postural habits through improved body awareness. This allows us to achieve effective postural changes.
• Improved flexibility and elasticity thanks to the eccentric work of the muscles.
• Integral muscular toning since we will have worked the deep stabilizing muscles and the superficial muscles that allow us to move.
• Improvement of lumbar, dorsal and cervical problems thanks to having worked the deep stabilizing muscles of the spine and especially the transversus abdominis and pelvic floor muscles.
• Stress reduction and improvement of concentration capacity. The practice of the exercises requires a high level of concentration to be able to perform them correctly and to combine it with optimal breathing. The mastery and control of breathing will help to reduce tensions;
  • Improved digestion and intestinal peristalsis. Abdominal-diaphragmatic breathing exerts a gentle massage on the intestines stimulating intestinal motility. This will be of great help in constipation. Stress reduction will also help to improve digestion.
  • Improvement of the blood circulation thanks to the muscular work that will help to stimulate the return circulation and improves the blood supply to the whole organism.
  • Improvement of the general state of health. It is proven that physical exercise helps to improve the state of health.
  • Improved balance thanks to greater body awareness, proprioceptive work and muscle control.
• G.A.H (Hypopressive Method).
• The Hypopressive Method is an ordered set of postural exercises and rhythmic and sequential movements. They are performed by adopting different positions or accompanying with certain progressive movements, following specific execution guidelines to facilitate and accentuate the Hypopressive effect: This effect would reduce the pressure applied on the pelvic floor and visceral content, preserving an adequate abdomino-pelvic muscle tone.

• The Hypopressive Techniques (HT) were created by Marcel Caufriez, Doctor in Motor Sciences and specialized in Rehabilitation. Through his dedication to uro-gynecological re-education, he realized that the way of performing traditional abdominal exercises damaged the pelvic floor after childbirth, accentuating the problems of urinary incontinence, prolapse, diastasis... Since its discovery, Marcel Caufriez has been developing these techniques to create the Marcel Caufriez Hypopressive Method, which has various applications in the field of health, prevention and sport.

• The main objective is to reduce the abdominal perimeter providing aesthetic, postural and functional improvements, but it also has many applications and benefits, among others, hypopressive exercises are an excellent contribution to the prevention of all types of hernias (inguinal, abdominal, crural, vaginal...), regulate the respiratory parameters of the body. ), regulate respiratory parameters, prevent urinary incontinence, increase and regulate vascularizing factors (being effective in the prevention and as a complement in the resolution of edema and feeling of heavy legs), prevent joint and muscle injuries by normalizing the overall muscle tone, provide effective lumbo-pelvic protection and like all physical exercise done properly, above all provide general welfare.

• In short, hypopressive exercises provide important benefits to our health and are part of a healthy lifestyle concept.

• Aesthetic benefits.

• One of the most striking benefits is the aesthetic improvement.

• A tonic abdominal girdle ensures that the muscles in this area are activated without the person "being aware of it". With hypopressive exercises, the waist circumference is considerably reduced.

• The reduction of excess tone will reduce back pain.

• The reduction of tensions of the posterior chain and the increase of the tone of the abdominal girdle, allows the improvement of the general posture and the adoption of a good body symmetry, taking into account each individual situation in this sense, for which the exercises are adapted.

• Injury prevention

• Getting the abdominal girdle and pelvic floor to anticipate pressure increases, means obtaining a good management of the pressures supported by the abdominal girdle. It will make them effective in preventing abdominal, inguinal, umbilical, disc hernias, abdominal and vaginal diastasis in women. It also provides an effective postpartum recovery and its complications.

• Benefits in sports performance

• Increased efficiency of movement and explosive strength due to the hydrostatic amplification provided by having a toned abdominal girdle.

• Of course, it improves respiratory capacity and this improves endurance. The Hypopressive Method brings benefits in performance due to its action on inspiratory and expiratory muscles. The normalization of the muscle tone of the diaphragm provides greater mobility and the strengthening of the inspiratory muscles of urgency; serratus, achieve an improvement in

• Inspiration. Faster and more efficient expiration is observed. Respiratory capacity and parameters improve, and fatigue is observed to set in later.

• In the medium and long term, it is possible to increase the apnea time of hypopressive exercises. Studies currently in progress seem to indicate an increase in cellular resistance to acidosis. In addition, intermittent hypoxia is provoked which stimulates the pneumotaxic center and the generation of Erythropoietin (EPO).

• An increase in red blood cells is observed and is also of interest to endurance athletes.

• Other benefits in our body hypopressive exercises.

• Reduction of the symptoms of stress urinary incontinence, hemorrhoids, constipation and aerophagia or gas, prevention and recovery of the female pelvic floor with lack of base tone, improvement of respiratory capacity and endurance ... among others.