sucessfull ageing

 

Stott Pilates

From Wikipedia, the free encyclopedia

 

Jump to: navigation, search

This article has multiple issues. Please help improve it or discuss these issues on the talk page.
Stott Pilates
STOTTPILATESlogo.jpg
Type Wholly owned subsidiary
Industry Fitness
Founded Toronto, Ontario (1988)
Founder(s) Lindsay G. Merrithew and Moira Merrithew
Headquarters Toronto, Ontario, Canada
Key people Lindsay G. Merrithew (President & CEO)
Moira Merrithew (Co-Founder & Executive Director of Education)
Products V2 Max Plus Reformer*
Pilates DVDs · Pilates Education
Parent Merrithew Corporation (1988–Present)

Stott Pilates is an approach to the original Pilates exercise method developed by the late Joseph Pilates and a form of physical fitness. The headquarters are based out of Toronto, Canada but the company operates in multiple countries throughout North America and Internationally. This company specializes in Pilates education, equipment and accessories for home and commercial use.

Contents

 [hide

[edit] History

A group of Stott Pilates Reformers at the Toronto Corporate Training Center.

A group of Stott Pilates Reformers at the Toronto Corporate Training Center.

The Stott Pilates method was developed in the 1980s and is continually refined by Moira Merrithew and Lindsay G. Merrithew. They have spent more than two decades refining the Stott Pilates method, in collaboration with physical therapists, sports medicine and fitness professionals, to ensure it is aligned with current scientific and biomechanical research.

Moira Merrithew received her Pilates training from Romana Kryzanowska, a protégé of Joseph Pilates, following her career as a principal dancer with the City Ballet of Toronto and the Atlantic Ballet Company.[1][2] Lindsay constructed Moira’s first piece of studio equipment called a “Reformer”, because this equipment could not otherwise be obtained. Pilates was very much a cottage industry at the time and access to equipment was very limited. These machines were constructed out of wood. Moira and Lindsay Merrithew recognized that the original equipment designs of Joseph Pilates were not adjustable and the person had to adjust to the machine and not the other way around.

In 2008, the company designated 1988 as the year in which the company was founded.

Starting in 1990, Lindsay G. Merrithew developed Stott Pilates’ equipment line with increased adjustability to accommodate users of every height.

In 9 September 2008, the company offered Pilates training and certification, with over 24,000 instructors trained in 96 countries, manufactures Pilates equipment and accessories for home and commercial use, and has produced more than 120 Pilates DVDs.[3][4]

[edit] Principles

The Stott Pilates method has exercises designed to restore the natural curves of the spine and rebalance the muscles[5] around the joints. The Stott Pilates method places more emphasis on scapular stabilization than other methods do.[6] The method focuses on the following five basic principles[7]:

[edit] Breathing

The breath pattern[8] used in the Stott Pilates method involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. According to Stott Pilates, it is also important to breathe into the lower part of the lungs, because there is more efficient gas exchange.

[edit] Pelvic placement

Pelvic placement emphasizes stabilization of the pelvis and lumbar spine (lower back).[9][10][11] in either a neutral or an imprinted position. Neutral placement maintains the normal curve of the lower back[12]: when lying on one’s back, the front of hip bones and pubic bone should lie parallel to the mat, and the lower back should not be pressed into the mat. While breathing and engaging abdominals[13] in this position no strain should be felt through the lower back[14][15] In an imprinted position, the lower back is moving toward the mat.[16]

[edit] Ribcage placement

The rib cage position affects the alignment of the thoracic (upper) spine. When lying on the back in a neutral position, maintain the sense of the weight of the ribs resting gently on the mat (that is, maintain the normal curve of the upper back). Don’t lift off or push the rib cage into the mat. Pay particular attention to the placement of the rib cage when inhaling or while performing arm movements overhead.

[edit] Scapular movement

Stabilizing the scapulae (shoulder blades) on the back of the rib cage is as important as contracting the abdominals[17] during the initiation of every exercise. This will help avoid strain through the neck and upper shoulders. To achieve proper placement, a sense of width should be maintained across the front and back of the shoulders, making sure to neither allow the shoulders to round forward too much nor squeeze together toward the spine. Shoulders should not be lifted too far, or over-depressed. Placement should be somewhere between these two positions.

[edit] Head and cervical spine placement

The cervical spine (neck) should hold its natural curve with the head balanced directly above the shoulders when sitting, lying and standing. In some cases, a small pillow should be used when lying on the back to put the head and neck in a comfortable position. Whenever lifting the head and upper body from the mat, lengthen the back of the neck and nod the head forward without jamming the chin into the chest. There should be enough room to fit one’s fist between the chin and chest. Once the head is in proper position and the shoulder blades are stabilized (Principle 4), the upper torso can be lifted by contracting the abdominals and sliding the rib cage toward the pelvis.

[edit] Pilates equipment

Pilates exercises can be done on the floor using a mat or on specialized equipment. The main piece of equipment used in Pilates exercise is the reformer, which has a horizontal carriage that glides forward and backward on rollers. Resistance is provided using springs along with other attachments for a variety of exercises and positions (that is, lying down, seated and standing.) The mat exercises may also include props such as the Stability Ball, Mini Stability Ball, Toning Balls, Flexband, Fitness Circle, etc.

On 9 September 2008, the latest reformer that was available from Stott Pilates had a vertical frame, pulley system, and retractable rope system that allows a three-dimensional range of motion that expands sport-specific programming.

[edit] Further reading

HoW tHe Aging PRocess mAnifests itself

the aging process therefore changes the human body, and
the risk of diseases increases tremendously. at the same
time health is something that we would like to have and
often wish for others.
however, it is necessary to do a little more to obtain or re-
store health. wishing alone is not enough. Rather, an ac-
tive concern is needed, an acceptance of responsibility.

health pertains to the general condition of body and mind,
their integrity and vitality. this does not mean merely the
absence of disease or injury but rather the full functional
capacity of all parts of the body. “Being healthy means,
despite occasional illness, to be able to fully utilize your
capacities and even when old, to live vigorously, actively
and happily.” (insel & Roth 1985, p. xvii, übers. philip g.
Zimbardo).

today it is known that the state of the body is related to
the state of the mind. psychological and social factors play
an important part in physical health. thus it is more proba-
ble that a person will remain healthy if he has habits that
serve his health. Movement is one such habit.

the BeBalanced! Active aging trainer has a broad
spectrum of movements to offer. in this way it supports
the positive habits and promotes health. But movement is
only one component out of many for remaining as healthy
as possible. we must deal with far more questions, such
as:
•  what other living habits contribute to prevention the
onset of diseases?
•  what psychological conditions promote health?

the BeBalanced! Active aging trainer is committed to
inquire about the lifestyle, hobbies and stress perceptions
of its clients. in this way he can get a more accurate pic-
ture of the actual condition of the client. in group training it
is naturally difficult to go into the individual requirements
of each single person. this functions better in individual/
personal training. however, the target group 55+ is better

understood if one also asks about rather private matters –
perhaps before or at the end of a training lesson.
the topic of stress management is becoming increasingly
more significant for this age group. since stress can very
seriously impair the health on the physical plane, the Be-
Balanced!® active aging trainer must learn what the stres-
sors are, therefore, the things that generate stress in the
client.

while physiological stress reactions always take place in
the same and predictable way, emotional stress reactions
are learned and dependent to a high degree on our inter-
pretation of the world and our abilities to deal with it.

the BeBalanced! Active aging trainer should always
remain on the movement level (unless he is psychothera-
peutically educated) and attempt to relieve stress by phy-
sical exercises.

when the world of the client gets out of balance due to
stress, the balance exercises of the BeBalanced! Active
aging program will help.

BeBalanced! Active aging lets the client
•  discover strengths,
•  maintain good posture
•  stand with both feet firmly on the ground
•  recover balance.

once the client experiences these advantages of BeBa-
lanced! Active aging he will continue to engage in
sports and keep himself healthy.
health means well-being, well-being means free of pain.
Living without pain means more energy, more energy me-
ans more performance capacity.
if you can perform more, you are less susceptible to stress.
Less stress means being balanced, and being balanced
means body and mind are in balance.

made in switzerland

7

sponsored by

BeBalanced! Active Aging –
the tRaining coMes BeFoRe the FaLL

Maintaining balance is an ability that decreases strongly
with age without training. additional stress situations in-
crease the danger of no longer being able to maintain ba-
lance. Falls and their consequences are a complicated to-
pic and are among the unsolved problems of medicine. a
single cause is practically never responsible for the fall in
isolation; as a rule falls are caused by multiple factors. al-
most every area of human life and every area of organic
function may be the cause of falls.

Falls persistently impair the quality of life: the victim of a
fall often experiences a deep-seated shock, has pain and
his independence is threatened.

the risk of falling is high. 40% of all over-65-year olds fall
at least once a year. More than 50% of falls have no ef-
fects on the health, but 10% cause serious injuries and
5-6% lead to fractures.

it is curious that 60-80% of all falls occur throughout the
day at home, usually in the living or sleeping area, follo-

wed by falls in the kitchen and bathroom. the assumption
that falls occur chiefly in a strange environment and at
night appears to be refuted by these numbers. But if the
safe and well-known home milieu offers no protection
against falls, how high is the risk outside of your own resi-
dence?

the frequency of falls and their consequences are alar-
ming. however, medicine unfortunately only repairs in-
stead of preventing. it only intervenes when serious con-
sequences have already occurred. For the patients this is
highly unsatisfactory and economically unacceptable. the
treatment of falls is only successfully completed when
they no longer occur.

made in switzerland

8

sponsored by

AvoiDing fAlls –
BeBalanced! active aging

the deutsche Ärztezeitung reported:

«Modified strength training in combination with sensomo-
tor training, according to the results of studies, would red-
uce the number of falls, according to Mayer and his col-
leagues of the department of Rehabilitative and preven-
tive sports Medicine at the Freiburg uniklinik (geriatrie
praxis 10, 2004, 12).

the Freiburg sports medical practitioners recommend resi-
stance training in which muscle mass is increased by over-
coming or exerting force against one’s own body weight.
exercises of the trunk and extremity muscles and stability
training under ordinary conditions should also be included.»

strength training is easily implemented both in the course
and equipment sector and is on the agenda in every fitness
studio in workout lessons. it gets more difficult with stabi-
lity training under ordinary conditions. here, things such as
lifting kerbstones, going somewhat off the beaten path,
spinning/rotating rapidly, etc. must be practiced. if this is
combined with training in walking and posture and relaxa-
tion training for the treatment of reactive depressive
states, then an integrated program for fall avoidance is
created. BeBalanced! Active aging is such a program.

BeBalanced! Active aging must be subdivided into dif-
ferent phases. only when the participants have mastered
one phase can they advance to the next phase. it is advis-
able to set up temporarily closed courses (e.g., over 18
units) to avoid having new participants constantly coming
in, so that the speed of learning is inhibited. Learning on
stable and unstable foundations is important.

first step: Awareness
it is necessary for the participants to have a picture of
their balancing capacity. in the first lesson the following
test should be conducted. it lasts approx. 30 minutes. 2
participants make one test. one is the person tested, the
other is the tester. the test person must carry out several
tasks. different standing positions are adopted, different
floor conditions created. the eyes are closed, then open-
ed. the arms lie close to the body or are pulled in tightly.
(the test form is found on www.fitnesspaedagogik.de).
the result of the test is recorded by the trainer and the
test repeated 3 months later.

made in switzerland

9

sponsored by

BAsic PRinciPles of
BeBalanced! active aging

the following basic principles should be observed, the exercises may vary.

Phase i
static stabilisation

step 1 – on both legs
•  fixed mat/pad, arms in neutral po-
sition
•  fixed mat/pad, arm position alter-
nating: e.g., wide squat position +
arms at side, front, up
•  unstable mat/pad, arm positions
alternating: e.g., on Balance-pad
elite or Balance-beam
•  unstable mat/pad, whole body
movements
•  unstable mat/pad, extra equip-
ment

made in switzerland

10

sponsored by

Phase i
static stabilisation

step 2 – on one leg
•  fixed mat/pad, arms in neutral position
•  fixed mat/pad, arm positions alternating
•  unstable mat/pad, arm positions alternating
•  unstable mat/pad, whole body movements
•  unstable mat/pad, extra equipment

made in switzerland

11

sponsored by

Phase i
static stabilisation

step 3 – 1 leg moving
•  fixed pad, arms neutral, move leg
forward, sidewise, backward
•  unstable pad, arms positions al-
ternating, move leg forward, side-
wise, backward
•  unstable pad, move leg forward,
sidewise, backward, use upper
body and arms,
•  unstable pad, move leg forward,
sidewise, backward, use upper
body and arms, extra equipment

made in switzerland

12

sponsored by

Phase ii
stabilisation when lowering height

•  fixed pad, no external resistances
•  unstable pad, no external resistances
•  whole body movements, no external resistances
•  whole body movements with external resistances

made in switzerland

13

sponsored by

Phase iii
Dynamic stabilisation

•  dynamic throwing and catching,
on one leg and both legs
•  dynamic throwing and catching
with stair climbing
•  dynamic throwing/catching with
stair climbing and eyes-on-the-
ball
•  hopping from one foot to the other
– in all 3 planes of movement
– with external resistances
– with unstable mat/pad

made in switzerland

14

sponsored by

Phase iv
Reactive stabilisation

•  jump squat jumping on both legs with final stabilisation
upward, downward
•  jump squat jumping on one leg with final stabilisation
upward, downward
•  horizontal jump squat jumping on both legs with final
stabilisation
•  horizontal jump squat jumping on one leg with final sta-
bilisation
•  proprioceptive jumping exercises (e.g. with cross on
floor)

made in switzerland

15

sponsored by

RequiRements foR tHe
BeBalanced! active aging tRaineR

Life becomes more worth living as a result of the inde-
pendence gained through the fitness training. But what
are the risks? athletic activity is risky for unhealthy people.
if the sport is incorrectly managed it may cause overloa-
ding and injuries. these risks can be lowered or even elimi-
nated.

the elderly person who is starting Fitness should therefore
get special care:
•  the trainer is the most important point of reference in
the training and must therefore be able to answer all
questions about proper training, patiently and in detail.
•  he must be able to empathize with the usually much ol-
der clients, understand their problems and take their
needs seriously.
•  he should know how he must deal with health pro-
blems.
•  By his above-average communications skills the trainer
provides an ambience of confidence and good will.
•  a large repertoire of movements for many-sided lesson
pictures and providing fun during training are elemen-
tary for the BeBalanced! Active aging trainer.

made in switzerland

16

sponsored by

BeBalanced! Active Aging
in peRsonaL tRaining

in personal training all balancing exercises can be demons-
trated and corrected especially well. the client trains in a
secure framework since the personal trainer is standing by
to hold him fast.

material
aiReX® Balance-pad elite, aiReX® Yogapilates 190 mat.

initial position
standing on aiReX® Balance-pad elite, legs slightly apart,
both arms raised above head, head slightly to the rear, loo-
king at your hands.

exercise
close eyes and hold for 30 seconds.

important: the sternum must be pushed forward and up.

made in switzerland

17

sponsored by

material
aiReX® Balance-pad elite, small ball.

initial position
standing on Balance-pad elite.

exercise
trainer holds the ball in his hand and moves in a semicircle at roughly eye level
of the client from one side to the other. client follows it with his head and gaze.

made in switzerland

18

sponsored by

material
aiReX® Balance-pad elite,
aiReX® Yogapilates 190 mat.

initial position
standing with both heels on Balan-
ce-pad elite, toes on mat.

exercise
trainer holds the ball in his hand and
moves it in front of the client in diffe-
rent directions. client follows it with
his head, eyes and both arms.

made in switzerland

19

sponsored by

material
2 aiReX® Balance-pad elite, 1 step,
2 dumb-bell disks, 1 aiReX® Yogapi-
lates 190 mat, 1 Balance-beam.

initial position
the above-mentioned material is laid
out in succession. the client starts
on the wooden floor in front of the
1st Balance-pad elite.

exercise
the client walks along the exercise
“street” and is guided by the trainer.
if the path is known, the client closes
his eyes.

made in switzerland

20

sponsored by

BeBalanced! Active Aging
as a gRoup couRse

BeBalanced! Active aging can be differently confi-
gured for use in groups:

BeBalanced! Active aging circle training
the exercises first have to be demonstrated. this takes
about 10 minutes. it is recommended that the individual
stations be identified by photographs so that the exercises
are easier to remember.

the warm-up is joint isolation, standing and in full body
movement in place, such as side-to-side, marches, etc. for
approx. 10 minutes.

each exercise is performed for 1 minute, a 30 second chan-
geover.

the circle is performed twice.

the last 10 minutes (of a total duration of 60 minutes) are
used for stretching.

made in switzerland

21

sponsored by

exercise 1

material
1 aiReX® Yogapilates 190 mat,
1 aiReX® Balance-pad elite.

initial position
on the aiReX® Balance-pad elite,
legs slightly apart, toes pointing
slightly outward, knees loose, pelvis
tipped, sternum forward and raised,
arms crossed in front of chest, chin
drawn slightly back.

exercise
alternately raise and lower the
knees.

made in switzerland

22

sponsored by

exercise 2

material
1 aiReX® Yogapilates 190 mat
1 aiReX® Balance-pad elite.

initial position
in the step position, front foot on
aiReX® Balance-pad elite and knees
slightly bent (toes pointing slightly
out, knees bent toward middle toe)
and rear foot on the mat with the
heel in the air, raise both arms side-
wise at shoulder height for balance.

exercise
Bend front knee and extend.

made in switzerland

23

sponsored by

exercise 3

material
1 aiReX® Yogapilates 190 mat,
1 aiReX® Balance-pad elite.

initial position
on the floor, aiReX® Yogapilates 190 mat and aiReX®
Balance-pad elite lying in front of the participant.

exercise
start warm-up and land on one leg alternating left and
right on the aiReX® Balance-pad elite.

made in switzerland

24

sponsored by

exercise 4

material
4 aiReX® Balance-pad elite laid spaced apart in a rectan-
gle.

initial position
stand on 1 aiReX® Balance-pad elite.

exercise
From a crouch jump repeatedly onto a different aiReX®
Balance-pad elite and land safely in a crouch.

made in switzerland

25

sponsored by

exercise 5

material
aiReX® Balance-pad elite, gymnastic ball.

initial position
seated on the gymnastic ball, feet apart and pointing
slightly outward toward aiReX® Balance-pad elite, hands
on upper thighs, upper body upright.

exercise
Lift your butt and lower it again. upper body remains long.
the weight must be shifted to the feet, the knees pulled to
the outside.

made in switzerland

26

sponsored by

exercise 6

material
aiReX® Balance-pad elite, Xer-tube.

initial position
standing on the aiReX® Balance-pad
elite.

exercise
Move the X-er tube back and forth
alternately with the right and left
foot on the handle on the floor.

made in switzerland

27

sponsored by

exercise 7

material
aiReX® Balance-pad elite,
small ball.

initial position
standing on the aiReX®
Balance-pad elite.

exercise
throw the ball over your head from
one hand to the other.

made in switzerland

28

sponsored by

exercise 8

material
aiReX® Balance-pad elite, step.

initial position
standing on step.

exercise
Jump from step to the aiReX® Balan-
ce-pad elite.
Land on both feet.

made in switzerland

29

sponsored by

exercise 9

material
aiReX® Balance-pad elite, aiReX® Yogapilates 190
mat, small ball.

initial position
standing on aiReX® Balance-pad elite.

exercise
Lift the legs alternately and guide the ball under the leg.

made in switzerland

30

sponsored by

exercise 10

material
aiReX® Balance-pad elite, long
dumb-bell rod without weight.

initial position
standing on the aiReX® Balance-pad
elite, with both hands firmly grasp
the long-dumb-bell rod positioned
vertically on the floor.

exercise
successively raise and lower legs
stretched out to the rear.

made in switzerland

31

sponsored by

BeBalanced! Active Aging
45 Minute Lesson pictuRe

Warm-up: approx . 10 minutes
•  posture improvement on floor, feel the load on the feet
on the fixed pad/mat, the same above on the aiReX®
Balance-pad elite.
•  Like trees in the wind move from right to left, circling
forward and backward.
•  standing still close eyes. try to feel what is happening
to your balance.
•  trained participants can do the trees in the wind with
eyes closed.
•  Joint isolation standing and in full body movement in
place such as side-to-side, marches.

Duration: approx . 20 minutes, music tempo 125 bpm
1 minute: basic step right.
1 minute: basic step left.
1 minute: basic step right with biceps curl.
1 minute: basic step left with biceps curl.
1 minute: basic step right with raising of both arms to
shoulder height.
1 minute: basic step left with raising of both arms to
shoulder height.
1 minute: basic step right with raising of both arms over
head.
1 minute: basic step left with raising of both arms over
head.
1 minute: basic step right with arm combi out: biceps curl,
raise to shoulder height,
raise arms above head and without arms.
1 minute: basic step left with arm combi out: biceps curl,
raise to shoulder height, raise arms above head
and without arms.
1 minute: knee lift right and left alternating .
1 minute: knee lift right and left alternating with opposing
arm raised above head.
1 minute: side leg lift right and left alternating.
1 minute: side leg lift right and left alternating both arms
raised to the side.
1 minute: leg curl right and left alternating.
1 minute: leg curl right and left alternating with clapping.
1 minute: travelling tap ups.
1 minute: travelling tap ups with arms crossed in front of
chest on tap.
1 minute: combination of all leg movements: knee lift,
side leg lift, leg curl, tap up.
1 minute: combination of all leg movements: knee lift,
side leg lift, leg curl, tap up with corresponding
arm movement.

made in switzerland

32

sponsored by

Partner exercises: approx . 10 minutes

material
2 aiReX® Balance-pad elite.

initial position
standing facing each other, always on an aiReX® Balance-
pad elite with both hands holding each other firmly.

exercise
Bend and stretch both legs.

made in switzerland

33

sponsored by

material
2 aiReX® Balance-pad elite.

initial position
standing facing each other, always on an aiReX® Balance-
pad elite with both hands holding each other firmly.

exercise
in succession, in each case raise and lower once the right,
then the left leg toward the side.

made in switzerland

34

sponsored by

material
1 aiReX® Balance-pad elite.

initial position
standing facing each other, one on an
aiReX® Balance-pad elite, one on
the floor, with both hands holding
each other firmly.

exercise
partner standing on floor pulls and
presses the other into different posi-
tions. the latter must try to remain
totally upright. he may not yield
(stand-up mannequin).

made in switzerland

35

sponsored by

material
1 aiReX® Balance-pad elite.

initial position
standing facing each other, one on
an aiReX® Balance-pad elite, one on
the floor.

exercise
partner standing on floor touches/
taps the one on the aiReX® Balance-
pad elite. the latter must react with
a movement of the body part
touched.

stretching
approx. 5 minutes

made in switzerland

36

sponsored

Deixe uma resposta

Preencha os seus dados abaixo ou clique em um ícone para log in:

Logotipo do WordPress.com

Você está comentando utilizando sua conta WordPress.com. Sair / Alterar )

Imagem do Twitter

Você está comentando utilizando sua conta Twitter. Sair / Alterar )

Foto do Facebook

Você está comentando utilizando sua conta Facebook. Sair / Alterar )

Foto do Google+

Você está comentando utilizando sua conta Google+. Sair / Alterar )

Conectando a %s

%d blogueiros gostam disto: