Pilates Mat Exercise Research Articles

Pilates mat versus cervical stabilization exercises on the craniovertebral angle, pain, function, and myoelectrical activity of the cervical muscles in forward head posture: a randomized controlled trial

IntroductionOne of the most prevalent postural problems involving the neck is called forward head posture (FHP), which is defined as the anterior head protruding from the sagittal plane and appearing to be positioned in front of the body. The incidence of FHP is 70% in young adults. This study aimed to compare Pilates mat versus cervical stabilization exercises on the craniovertebral angle (CVA), pain, function, and myoelectric activity of the upper trapezius (UT) and sternocleidomastoid (SCM) muscles in patients with FHP. Also, both experimental groups were compared to the control group in terms of CVA, pain, function, and myoelectric activity of the UT and SCM muscles.MethodsSixty participants (18 to 25 years old) with symptomatic FHP were randomly assigned to three groups using an opaque sealed envelope; Pilates mat and postural correction exercises were assigned group A, cervical stabilization and postural correction exercises were assigned group B, and solely postural correction exercises were assigned group C for 12 weeks at a frequency of 3 times/week. The patients were assessed before and after 12 weeks of interventions. The photogrammetric method was used to determine CVA, the visual analog scale (VAS) for pain intensity, the Arabic neck disability index (ANDI ) for neck function, and surface electromyography (sEMG) for the UT and SCM muscle root mean square during rest and activity.ResultsMultiple pairwise comparisons revealed statistically significant differences between pre and post-treatments for all variables in the Pilates, cervical stabilization, and control groups with a <i>p</i> < 0.05. Between groups, analyses showed that there were statistically significant differences (<i>p</i> < 0.05) at post-treatment between the Pilates and cervical stabilization groups and also between Pilates and the control, and finally between the cervical stabilization and control groups with more favor to the Pilates group.ConclusionsPilates mat and cervical stabilization exercises are both effective interventions for FHP, with Pilates mat exercises being superior.

The Effects of Verbal Feedback on Core Muscle Activation During Different Pilates Mat Exercises

The Effects of Verbal Feedback on Core Muscle Activation During Different Pilates Mat Exercises

Effects of Pilate Mat Exercises on Agility and Flexibility of Athletes - A Pilot Study

Background-Athletes are always looking for ways to get better at what they do and get hurt less frequently. Movement efficiency and total physical capability are influenced by flexibility and agility, which are essential elements of athletic success. Pilates mat movements have a reputation for enhancing body awareness, flexibility, and core strength. Despite its growing popularity, the impact of incorporating Pilates into athletes' training routines, particularly concerning flexibility and agility, remains largely unexplored. Objective-The purpose of this study was to evaluate the agility and flexibility of athletes who included Pilates mat movements in their training regimen to a control group who continued with their regular training regimen. Methods-Two groups, Group A (experimental) and Group B (control), each with fifteen participants, were randomly selected from among the thirty participants. Group B adhered to their regular training program without making any alterations, Group A engaged in Pilates mat exercises three days per week for six weeks, following informed consent obtained from each participant prior to the intervention. Agility and flexibility were assessed using the 4 x 10-meter shuttle run test and the sit and reach test before and after a six-week intervention period. Results and Conclusion-Compared to Group B, Group A showed noticeably greater flexibility and agility after the intervention. With a standard deviation of improvement of 2.90, the experimental group (Group A) demonstrated an average improvement in the sit and reach test score from 21.5 to 27.7. Group B, the control group, saw very little improvement; mean scores varied greatly, going from 22.18 to 22.20. Group A's mean time in the 4 x 10-meter shuttle run test increased from 23.3 to 21, while Group B's mean time only marginally improved from 21.53 to 22.07. These results imply that adding Pilates mat exercises to athletes' training regimens can increase their flexibility and agility, which may help them perform better on the field and avoid injuries. To confirm these results and investigate the long-term advantages of Pilates for athletes, more studies with bigger sample numbers and longer intervention times are necessary.

The Effects of Abdominal Hollowing and Bracing Maneuvers on Trunk Muscle Activity and Pelvic Rotation Angle during Leg Pull Front Pilates Exercise

Pilates methods use mats for trunk muscles stabilization exercises, and leg pull front (LPF) is one of the traditional Pilates mat exercises. Abdominal hollowing (AH) and Abdominal bracing (AB) maneuvers are recommended to stabilize the trunk muscles and prevent unwanted pelvic movement during motion. This study aimed to explore the effects of AH and AB on electromyography (EMG) activity of the trunk muscles and angle of pelvic rotation during LPF. A total of 20 healthy volunteers participated in the study. AH, AB, and without any condition (WC) were randomly performed during LPF exercise. Each was repeated three times for 5 s. The trunk muscle activities were measured using EMG and rotation of pelvis was measured using a Smart KEMA device. The activities of the transversus abdominis/obliquus internus abdominis (TrA/IO) and right obliquus externus abdominis (EO) muscles were highest in LPF-AH compared to the other conditions. Multifidus (MF) activity was significantly greater in LPF-AH and LPF-AB compared to that of without any condition. The pelvic rotation angle was significantly smaller in LPF-AB. Therefore, AH maneuver during LPF for trunk muscle stabilization exercises is suitable for selective activation of the TrA/IO, and AB maneuver during LPF is recommended for the prevention of unwanted pelvic rotation.

8주 동안의 하타요가와 매트 필라테스 트레이닝이 여성의 기초체력, 정적/동적 밸런스 및 코어 근육 활성에 미치는 효과

The purpose of this study was to investigate effect of hatha yoga and pilates mat exercise on physical fitness, static/dynamic balance ability and muscular activation pattern of the lumbar-pelvic-hip complex (LPHC). Participants in this study were divided into three groups; the control group (CG, n=7), hatha yoga exercise group (HG, n=7), and pilates mat exercise group (PG, n=7). Hatha yoga and pilates mat exercise were performed for 1 hour, 3 times a week for 8 weeks. In order to compare the effects of hatha yoga and pilates mat exercise, we confirmed physical fitness, static and dynamic balance ability and muscular activation pattern of LPHC. As results of this study, the hatha yoga exercise program showed a significant increase in the external oblique muscle activity and one leg stance test with eyes closed, but pilates mat exercise program significant increased strength and endurance in the back muscles and sit-up tests, respectively. Our findings suggested that pilates mat exercise might be effective for improving muscle strength and muscular endurance as well as hatha yoga exercise might activate external oblique muscles and improve balance ability in adult women.

Effect of Pilates Mat Exercise on Myoelectric activity of cervical Muscles in Patient with Chronic Mechanical Neck Pain: Randomized Clinical Trial

Objective: The goal of this study is to detect the efficacy of Pilates mat exercise and conventional therapy on cervical flexor and extensor myoelectric amplitude in subjects with chronic mechanical neck pain. Methods: This trial included 91 participants from both genders (42 males and 49 females) who were diagnosed by an orthopedist with chronic mechanical neck pain and referred to the physiotherapy clinic. The participants were randomly assigned to two groups: Group A, which is an experimental group, included those receiving Pilates mat exercise in conjunction with conventional therapy, and Group B, which is a control group, included those receiving only conventional therapy. The intervention was delivered to both groups three times a week for 12 weeks. In this study, the variables pain, function, and muscle activity were measured using the visual analog scale, Arabic neck disability index, and Electromyography respectively. All variables were assessed before and after the 12 weeks. Results: To detect the impact of treatment and time on all measured variables, MANOVA was used and showed a statistically significant effect (p < 0.05) in both groups in treatment and time with favor to Pilate's group. Conclusion: Pilates mat exercise combined with conventional therapy and conventional therapy alone are effective techniques for refining neck pain, function, and muscle amplitude in subjects with chronic mechanical neck pain, with further advantages shown in the experimental group that received the Pilates mat exercise treatment.

The Effects of Pilates Mat Exercises on self-rated health Levels, Body Mass Index and Flexibility in Middle Age Sedentary Women

Goal: This study examines the effects of 10-week Pilates Mat exercises on body mass index (BMI), flexibility and self-rated health level in middle aged women. Method: The experimental group comprises middle aged female voluntary participants in the Pilates mat exercise program at Akdeniz University Sports Facilities in Antalya (n28), and the control group includes middle aged sedentary volunteers (n14). The experimental group members were given 60 minutes of Pilates mat exercise 3 days a week for 10 weeks. The control group members did not participate in any exercise program. Flexibility test, BMI measurements and the questionnaire about self-rated health level were applied to both groups before and after the exercises. Statistical results were obtained using the SPSS 21.0 package program. As the experimental group showed normal distribution, the parametric test of Paired Sample T-Test was applied. Since the normal distribution was not applicable and the sample volume was not large enough in the control group, a nonparametric test, the Wilcoxon Signed Rank Test, was used. Findings: There was no statistically significant difference in BMI values between the pretest and posttest averages in the experimental group (p&gt;0.05), while a statistical significance was found in the flexibility values and self-rated health levels (p&lt;0.05). There is no statistically significant difference in BMI and flexibility values between the pretest and posttest averages (p&gt;0.05) in the control group, while the self-rated health levels were statistically lower in the control group (p&lt;0.05). Conclusion: It was revealed that regular 10-week Pilates exercises increase self-rated health and flexibility values in middle age women. These results indicate that Pilates exercise is a substantial method in improving flexibility performance. Pilates exercises should be performed regularly, as they have positive effects on quality of life.

Effect of Pilates mat exercise and home exercise programs on pain, functional level, and core muscle thickness in women with chronic low back pain

BackgroundTo investigate the effects of Pilates exercise in patients with chronic non-specific low back pain (CNLBP) by training core stabilization muscles in aspects such as: pain, functional level, depression, quality of life, and muscle thickness measured by Ultrasound Imaging (UI) and to compare it with home based exercise. MethodsA prospective, randomized-single blinded study included 60 female patients with CNLBP. Patients were randomized into Pilates (group 1) or home exercise group (group 2) three times/week for eight weeks. The evaluations were made at the beginning and end of the treatment. Outcome parameters were VAS, Oswestry Disability Index, Qubec Disability Scale, Short Form-36, Beck Depression Questionnaire, sit and reach, Modified Schöber and sit up tests. Multifidus and abdominal muscle thickness were measured by UI. ResultsSignificant improvement has been observed in all parameters in both groups. It was found that Group 1 was more effective in terms of all parameters (p < 0.05). ConclusionsBoth Pilates and home exercises are effective in treating patients with chronic low back pain. UI can be useful for evaluating the core muscle thickness progression of chronic low back pain patients who are undergoing exercise therapy.

The Effect of 12weeks Pilates Mat Exercise on Body Composition and Lipid Metabolism in Obese Middle-aged Women

The Effect of 12weeks Pilates Mat Exercise on Body Composition and Lipid Metabolism in Obese Middle-aged Women

12주간 필라테스 매트 운동이 임산부의 신체구성, 요부근력, 요통 및 임신 스트레스에 미치는 영향

임신 기간 중 임산부는 체중 증가 및 근골격계 변화로 요통과 골반 통증을 유발한다. 필라테스는 유, 무산소성 복합운동으로 자세 교정 및 근 기능을 강화시키는 것으로 보고되고 있다. 따라서 이 연구는 필라테스 매트 운동이 임산부의 신체구성, 요부근력, 요통 및 임신 스트레스에 미치는 영향을 규명하는데 목적이 있다. 본 연구를 수행하기 위해 임신 중기(16~25주) 임산부 19명을 대상으로 필라테스 매트 운동 실험집단(n=11)과 비교집단(n=8)으로 구분하였으며, 실험집단은 하루 60분, 주 2회 12주간 필라테스 매트 운동을 실시하였다. 신체구성 중 체수분량, 체지방량, 체질량지수, 체지방률 및 기초대사량에는 집단 간 변화가 없는 것으로 나타난 반면 실험집단에서는 골격근량에서 유의한 증가가 나타났다. 또한 요부근력의 경우 엉덩이관절 신전근과 요추 신전 가동범위는 필라테스 매트 운동을 수행한 집단에서 유의하게 증가하였다. 요통 수준과 임신 스트레스 수준을 분석한 결과 집단 간 차이는 없는 것으로 나타났다. 따라서 필라테스 매트 운동은 임산부의 근육량을 증가시키고, 요부근력에는 긍정적인 영향을 나타내어 임산부에게 안전하게 적용할 수 있는 운동이라고 할 수 있다.

Effect of Pilates Mat Exercises on Neuromuscular Efficiency of the Multifidus and Internal Oblique Muscles in a Healthy Ballerina

Physical training has frequently been indicated for ballet dancers to strengthen their trunk muscles, improve their performance, and avoid injuries. The current authors hypothesized that these dancers could benefit from Pilates exercises to stabilize their trunk muscles and improve joint stability and neuromuscular efficiency (NME). Our study aimed at evaluating the NME and isometric strength of the internal oblique (IO) and multifidus (MU) muscles in a healthy 24-year-old classical ballerina before and after an 8-week Pilates exercise intervention. The muscles were tested with electromyography (EMG) and a dynamometer, and the resulting torque and EMG values were used to calculate the NME. Based on the results, the Pilates exercises could improve the NME of the muscles tested, since the torque increased and the EMG activity decreased after the intervention.

12주 필라테스 운동이 임산부의 신체조성, 분만자신감, 경부장애지수에 미치는 영향

12주 필라테스 운동이 임산부의 신체조성, 분만자신감, 경부장애지수에 미치는 영향

The Efffects of 8-week Pilates Mat Exercises on the Body Compoition and Level of Satisfaction of Female College Students

The purpose of this study is to identify the effects of pilates exercises on the body composition and satisfaction level of female college students, and, to do so, pilates classes were provided for female college students for 8 weeks. Their level of satisfaction was surveyed and their body composition before and after participating in the classes was also measured. Out of a total of 40 subjects, those who did not diligently participate in the pilates classes were excluded, and the data of 22 subjects who continued to participate in the classes were analyzed only. The components of body composition measured before and after the 8-week pilates exercise program showed that body fat percentage and abdominal fat percentage were reduced, while lean body mass increased. The level of satisfaction of the group of those who performed pilates exercises for 8 weeks showed positive effects. It will be necessary to develop various systematic and science-based pilates exercise programs that are customized for different age groups in order to reduce the level of the components of body composition associated with obesity.

12주간 필라테스 매트운동이 초고령자 여성의 균형능력에 미치는 영향

The purpose of this study is to research the effect of pilates mat exercise on balance of the very elderly, to provide the basic data for the exercise prescription for the very elderly. For the subject of this study, we selected the elderly who had no experience in participating in a planned exercise program for a year, and can receive the pilates mat exercise group class among female seniors aged 75 years or older who were living in G city, we set 15 elderly among total 30 as exercise group, 15 elderly as control group. This program was conducted three times a week for 60 minutes for 12 weeks. The data was processed by using the SPSS 18.0 program. The mean and standard deviation were calculated and tabulated. The significance level was set to .05. There was a significant difference in balance between forward and rearward on dynamic balance, but there was no significant difference between left and right. There was also a significant difference in the static balance. 12-week pilates mat exercise applied in this study partially increased or decreased balance of the elderly, but it will have a positive effect through continuous exercise.

The Effects of Pilates Mat Exercise on Trunk Muscle Thickness and Balance

The Effects of Pilates Mat Exercise on Trunk Muscle Thickness and Balance

Trunk Muscle EMG During Intermediate Pilates Mat Exercises in Beginner Healthy and Chronic Low Back Pain Individuals

ObjectiveThe purpose of this study was to compare the electromyographic pattern of core muscles during intermediate Pilates mat exercises between healthy people and those with low back pain. MethodsWe evaluated healthy participants (n = 19; mean ± standard deviation [SD]: age 28 ± 8 years, body mass 65 ± 10 kg, height 160.0 ± 9.1 cm) and a low back pain group (n = 13; mean ± SD: age 30 ± 9 years, body mass 67 ± 12 kg, height 170.0 ± 6.6 cm). Electromyographic analysis assessed the multifidus, external oblique, internal oblique, and rectus abdominis muscles during classical Pilates exercises (single leg stretch, criss-cross, and dead bug). We calculated the root mean square normalized by maximum voluntary contraction, and the time of peak activation was provided by a linear envelope and normalized by the total movement cycle. ResultsThe criss-cross exercise presented the highest values of root mean square for trunk flexors (rectus abdominis and oblique) compared with the other exercises, followed by the single leg stretch and the dead bug, which had similar muscle activation. The single leg stretch presented more activation of the rectus abdominis and oblique, whereas the criss-cross and dead bug created more activation of the oblique compared with the multifidus and rectus. ConclusionsThe Pilates exercises presented different muscle recruitment patterns, and allowed the activation of the lumbopelvic stabilizing muscles even in the first session for healthy individuals and those with chronic low back pain.

필라테스 매트운동과 발레프로그램 병행이 비만 중년여성의 체지방율, 혈중지질과 아디포넥틴에 미치는 영향

필라테스 매트운동과 발레프로그램 병행이 비만 중년여성의 체지방율, 혈중지질과 아디포넥틴에 미치는 영향

소도구를 활용한 융복합 필라테스 매트운동이 중년여성의 면역글로블린에 미치는 영향

In this study, Pilates mat exercise program three times a week for 8 weeks, 10 minutes for a warm up, 40 minutes of main exercise, and 10-minute cool down exercise using gadgetry to the middle aged women. Pilates exercise program when exercise intensity based on the instructions of the ACSM (2010) as 1-4 weeks 50-60% HRR, 5-8 weeks 61-70% HRR to give 50-70%, maintaining the strength of 4 weeks. Pilates exercise program by gadgetry has increased the strength of wireless heart rate meter (Polar Analyzer, Polar Electro of Finland) Karvonen (1979), proceed individual target heart exercise obtained as a way now to check your strength workout through individual conciousness. We estimated immunoglobulin change for Pilates mat exercise by gadgetry during 8-week. It showed the following conclusions. First, immunoglobulin IgA has been increased and Interaction effects has been showed thruough Pilates mat exercise programs for 8 weeks. Second, immunoglobulin IgG has been increased and showed Interaction effects has been showed thruough Pilates mat exercise programs for 8 weeks. Third, immunoglobulin IgM has been increased and showed Interaction has been showed effects thruough Pilates mat exercise programs for 8 weeks. Therefore, this study was conducted on a Pilates mat exercise using props immune function are positive hormonal changes, can prevent private for the disease and effective exercises that are the fodder.

필라테스 매트 운동과 불안정 지지면 운동이 65세 이상 노인의 균형에 미치는 영향

Purpose : The purpose of this study was to investigate the effect of pilates mat exercise (PME) and instability support surface exercise (ISSE) for TUG (Time up & go) and static balance in the elderly person aged 65 or more. Method : 30 subjects in Y-equestrian were randomly divided two group, pilates mat exercise (PME) group and instability support surface exercise (ISSE) group. Each group carried out 40 minutes exercise two times a week for 12 weeks. TUG (Time up & go) and Biorescue were measured for static balance. Result : The results were as follows, the TUG between pilates mat exercise (PME) group and instability support surface exercise (ISSE) group in post-test, were significantly different in measures (p<.05). And there were significant in two group after exercise (p<.05). The static balance between pilates mat exercise (PME) group and instability support surface exercise (ISSE) group in post-test, were significantly different in measures (p<.05). And there were significant in two group after exercise (p<.05). Conclusion : These finding revealed that pilates mat exercise was effective on TUG and static balance in the elderly person aged 65 or more so that these exercise can be new alterative exercise for obesity management in the elderly person.

Effect of Pilates Mat Exercise Program to Pelvis and Spine Angle of the 20's Woman

본 연구의 목적은 하이힐을 즐겨 신는 20대 여성들에게 필라테스 매트운동이 골반의 기울기와 척추의 만곡에 어떠한 영향을 주는지 알아보았다. 하이힐을 주 4회 이상 신는 여학생들을 대상으로 4주간 필라테스 매트운동을 실시한 후 3차원 영상분석기로 촬영한 결과, 골반의 PO DL-DR 값이 집단 간에 유의하게 나타났고, 필라테스 매트운동 집단이 사전 사후 간 유의한 차이가 나타났으며, 척추의 후만각(Kyphotic angle)에서 집단 간 유의한 차이가 나타났으며, 필라테스 매트운동 집단에서 사전 사후 간 유의한 차이가 나타났다.BR 이러한 결과를 종합해 보면 하이힐을 즐겨 신는 여성에게 4주 간의 필라테스 매트운동은 골반의 기울기 및 척추의 만곡에 긍정적인 영향을 미치는 요소라는 것을 보여 주며, 필라테스 매트운동이 몸통중심부 근육강화로 신체의 균형이나 신체 정렬 및 협응성 등에 긍정적인 영향을 미친 것으로 사료되어진다.