2
III. Pilates
A. Pilates improves abdominal endurance, upper-body muscle
endurance, and hamstring flexibility (Kloubec, 2010).
B. Pain reduced and gait improved in patients with low-back pain after a
Pilates intervention (da Fonseca et al, 2009).
C. Pilates improved balance and reduced the incidence of falls in women
over 65 (Irez, G.B. et al, 2011).
D. Review of Pilates exercise finds benefits (Cruz-Ferreira et al, 2011).
E. Pilates claims not yet proven: 1) results in longer, leaner muscles, 2)
improves posture, 3) prevents injury, 4) enhances functional fitness, 5)
increases body awareness, 5) easy on the joints, 6) improves
performance in sports, 7) improves coordination, and circulation, 8)
helps with weight loss. Pilates training may or may not address these
claims—however, no studies have yet shown them to be true (Weil,
2013).
F. Pilates, Tai chi, and Gyrokinesis classes increase student mindfulness
(Caldwell et al, 2010).
IV. Tai Chi
A. Tai chi helps Parkinson’s patients with balance and fall prevention (Li,
et al, 2012)
B. Review shows several beneficial health effects from the practice of Tai
chi and Qi gong (Jahnke et al, 2010).
C. Tai chi is a valuable method by which to enhance or maintain a healthy
state of psychological functioning (Zhang et al, 2012)
References:
Babbar S, Parks-Savage AC, Chauhan SP. Yoga during pregnancy: a review. Am
J Perinatol, 2012 Jun;29(6):459-64.
Bower JE, Garet D, Sternlieb B, Ganz PA, Irwin MR, Olmstead R, Greendale, G.
Yoga for persistent fatigue in breast cancer survivors: a randomized controlled
trial. Cancer. 2012 Aug 1;118(15):3766-75.
Büssing A, Ostermann T, Lüdtke R, Michalsen, A. Effects of yoga interventions
on pain and pain-associated disability: a meta-analysis. J Pain, 2012 Jan;13(1):1- 9
Caldwell, K., Harrison, M., Adams, M., Quin, R.H., Greeson, J. (2010)
Developing mindfulness in college students through movement-based courses:
effects on self-regulatory self efficacy, mood, stress, and sleep quality. J Am Coll
Health, 58(5): 433-42.
Cruz-Ferreira, A., Fernandes, J., Laranjo, L, Bernardo, L.M., Silva, A. (2011) A
systematic review of the effects of Pilates method of exercise in healthy people.
Archives of Physical Medicine and Rehabiliation 92(12): 2071-81.
da Fonseca, J.L, Magini, M., de Freitas, T.H. (2009) Laboratory gait analysis in
patients with low-back pain before and after a Pilates intervention. Journal of
Sports Rehabilitation, 18(2): 269-82.
Desbordes G, Negi LT, Pace TW, Wallace BA, Raison, CL, Schwartz EL.
Effects of mindful-attention and compassion meditation training on amygdala