Yoga Medical News Daily

Study examines developing mindfulness through movement

This study by researchers at the Department of Human Development and Psychological Counseling, Appalachian State University, Boone, North Carolina, "examined whether mindfulness increased through participation in movement-based courses and whether changes in self-regulatory self-efficacy, mood, and perceived stress mediated the relationship between increased mindfulness and better sleep."

Participants included 166 college students participating in 15 week classes in Pilates, Taiji quan, or GYROKINESIS. At intervals during the semester, participants completed measures of mindfulness, self-regulatory self-efficacy, mood, perceived stress, and sleep quality. 

The study demonstrated an increase in total mindfulness scores and mindfulness subscales overall. "Greater changes in mindfulness were directly related to better sleep quality at the end of the semester after adjusting for sleep disturbance at the beginning."  Researchers concluded that "Movement-based courses can increase mindfulness. Increased mindfulness accounts for changes in mood and perceived stress, which explain, in part, improved sleep quality."  Abstract: PubMed PMID: 20304755. "Developing mindfulness in college students through movement-based courses: effects on self-regulatory self-efficacy, mood, stress, and sleep quality," by Caldwell K, Harrison M, Adams M, Quin RH, Greeson J., Journal of American College Health [2010 Mar-Apr;58(5):433-42]

Study shows Pilates improves quality of life in healthy elderly females

This study evaluated the effect of Pilates on 52 healthy elderly females. The 27 members of the Pilates group participated in Pilates exercises twice weekly for eight weeks. Descriptive statistics were compiled using the Shapiro-Wilk test. 

Results showed "significant post-test differences in the Pilates group in the following areas balance (Delta%=4.35%, p=0.0001) and General Index of GDLAM (Delta%=-13.35%, p=0.0001); the Wilcoxon test demonstrated significant post-test differences in the quality of life Index (Delta%=1.26%, p=0.0411). CONCLUSION: The Pilates method can offer significant improvement in personal autonomy, static balance and quality of life." Abstract: PubMed. "Pilates method in personal autonomy, static balance and quality of life of elderly females," by Siqueira Rodrigues BG, Ali Cader S, Bento Torres NV, Oliveira EM, Martin Dantas EH, Journal of Bodywork and Movement Therapies [2010 Apr;14(2):195-202]

A 12-week Pilates program increases abdominal endurance, flexibility and more

 A forthcoming study by J.A. Kloubec to be published in the Journal of Strength and Conditioning Research describes a 12-week study to determine the effects of a Pilates exercise program on abdominal endurance, hamstring flexibility, upper-body muscular endurance, posture, and balance. Fifty healthy male and female volunteers were divided into a control and a Pilates group. Participants were asked to have "no prior substantive Pilates experience."

Meeting for one hour, twice a week, the Pilates group participated in a basic mat routine consisting of approximately 25 separate exercises focusing on muscular endurance and flexibility of the abdomen, low back, and hips.

At the end of 12 weeks, the Pilates group showed, as compared to the control group, "statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. Participants did not demonstrate improvements in either posture or balance when compared with the control group." The study clearly demonstrated that "individuals can improve their muscular endurance and flexibility using relatively low-intensity Pilates exercises that do not require equipment or a high degree of skill and are easy to master and use within a personal fitness routine."  

The study suggests that more studies similar to this one might provide a better understanding of ways to improve overall athletic performance, as well as benefit those suffering from low back pain and spinal structural problems. Abstract for "Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture" at: PubMed.  Photo by khatawat. 

Pilates assists in the prevention of neck-shoulder disorders

If you have occasional or chronic neck-shoulder pain, Pilates workouts may help, primarily because they focus on posture, flexibility, segmental alignment and core control. 

In a recent 12-week study (Abstract: PubMed. Article: "The effects of a Pilates training program on arm-trunk posture and movement," Clinical Biomechanics (Bristol, Avon) [2010 Feb;25(2):124-130] researchers sought to determine the effect of a Pilates training program on arm-trunk posture, strength, flexibility and biomechanical patterns. Nineteen subjects (9 in the control group, 10 in the experimental group) were assessed twice, 12 weeks apart, during which the experimental group was submitted to a Pilates training program of two 1-hour sessions a week. 

"The assessment consisted of trials of seated posture, abdominal strength, shoulder range of motion, and maximal shoulder flexion, during which neck, shoulder and trunk kinematics and the activity of 16 muscles were recorded." The findings by the researchers suggested that the "Pilates training program was effective in improving abdominal strength and upper spine posture as well as in stabilizing core posture as shoulder flexion movements were performed. Since deficits in these functional aspects have previously been associated with symptoms in the neck-shoulder region, our results support the use of Pilates in the prevention of neck-shoulder disorders."   Photo by rozic's photostream

Balancing lymphedema risk: should breast cancer survivors do yoga, pilates?

The article "Balancing Lymphedema Risk: Exercise Versus Deconditioning for Breast Cancer Survivors," by Kathryn H. Schmitz, in Exercise and Sport Sciences Reviews [Volume 38(1), January 2010, pp 17-24], provides an excellent overview on the current state of approaches to dealing with lymphedema risk by breast cancer survivors. 

Article abstract: "Lymphedema, a common and feared negative effect of breast cancer treatment, is generally described by arm swelling and dysfunction. Risk averse clinical recommendations guided survivors to avoid the use of the affected arm. This may lead to deconditioning and, ironically, the very outcome women seek to avoid. Recently published studies run counter to these guidelines."

The author concludes after a lengthy review of current research, that "the results of completed studies support the safety of upper-body exercise among breast cancer survivors with and at risk for lymphedema.  . . . specifics of all types of upper-body exercise are not yet tested, but several general premises of progressive exercise training seem to hold with this population. Training should start supervised at a low dose and increase according to symptom response and is likely to increase maximal and functional capacity of the affected arm. Future research should include assessment of efficacy and safety of additional modes of exercise popular with breast cancer survivors (e.g., yoga, Pilates) as well as assessment of the timing to start exercise after surgery."  

Muscle activation during four Pilates core stability exercises in quadruped position

There is more and more research on Pilates these days coming from researchers in Brazil. This most recent article by Bergson C. Queiroz, Mariana F. Cagliari, Cesar F. Amorim, and Isabel C. Sacco, compared the activity of stabilizing trunk and hip muscles in 4 variations of Pilates stabilizing exercises in the quadruped position. The intervention: "surface electromyographic signals of iliocostalis, multifidus, gluteus maximus, rectus abdominis, and external and internal oblique muscles were recorded in 4 knee stretch exercises: retroverted pelvis with flexed trunk; anteverted pelvis with extended trunk; neutral pelvis with inclined trunk; and neutral pelvis with trunk parallel to the ground."  

The results produced by the study suggested that "Variations in the pelvic and trunk positions in the knee stretch exercises change the activation pattern of the multifidus, gluteus maximus, rectus abdominis, and oblique muscles." and that "that pelvic stability is maintained in the 4 exercise positions.   Article: "Muscle Activation During Four Pilates Core Stability Exercises in Quadruped Position," Archives of Physical Medicine and Rehabilitation, vol. 91, issue 1, January 2010; 86-92.  Photo credit: LocalFitness.com.au

Delaying mobility disability in people with Parkinson disease . . .

Published in Physical Therapy [2009 Apr;89(4):384-93], "this article introduces a new framework for therapists to develop an exercise program to delay mobility disability in people with Parkinson disease (PD). Mobility, or the ability to efficiently navigate and function in a variety of environments, requires balance, agility, and flexibility, all of which are affected by PD. This article summarizes recent research identifying how constraints . . .  limit mobility in people with PD. Based on these constraints, a conceptual framework for exercises to maintain and improve mobility is presented. An example of a constraint-focused agility exercise program, incorporating movement principles from tai chi, kayaking, boxing, lunges, agility training, and Pilates exercises, is presented. This new constraint-focused agility exercise program is based on a strong scientific framework and includes progressive levels of sensorimotor, resistance, and coordination challenges that can be customized for each patient while maintaining fidelity. . . ."  Abstract: PubMed with open-access link to full text of article on same page.

Eight-week traditional mat Pilates training-program effects on adult fitness characteristics

Published in Research Quarterly for Exercise and Sport [2009 Sep;80(3):569-74], this article by Rogers K and Gibson AL from the Wellness Center, University of Miami, USA, describes the investigation of "responses of adult, novice practitioners (n = 9) to an 8-week traditional mat Pilates program (P) that met 1 hr/day three times/week. Classes consisted primarily of beginner and intermediate level exercises. Compared to an active control group (C; n = 13) that showed no improvements, those in P significantly (p < .05) improved relative body fat (-1.2% BF), sit-and-reach (+7.5 cm), shoulder reach (+6.9 cm), curl-up (+14 reps), and low back extension (+7 reps) scores, as well as circumferences at the waist (-2.7 cm), chest (-1.7 cm), and arm (-0.5 cm). Baseline differences were noted only for curl-ups and low back extensions, with P being lower than C Body composition, muscular endurance, and flexibility significantly improved after 8 weeks of traditional mat Pilates." Abstract: PubMed.