Pilates For Parkinson’s Disease

Key Principles Of Pilates

Joseph Pilates developed his system using a range of key principles, many of which are particularly benecial for people with Parkinson’s and related movement difficulties:

Concentration and relaxation

Connecting mind and body releases tension and allows the mind to focus on each move, developing body awareness and alignment.

Breathing

The Route To Better Walking

The good news for people with PD is that with exercise and physical therapy it is possible to cope better with freezing, turn and walk more normally and improve balance. Through practice and sessions, a physical therapist can help people with PD avoid tripping by helping them learn to take larger steps. Additionally, joining an exercise class tailored to people with PD can help. If you take levodopa, be sure to exercise while it is working the drug helps your body learn and remember motor skills.

Tricks that can help overcome freezing:

• Walk to a regular beat to help prevent freezing. Try a metronome.
• Take large, voluntary marching steps.
• Step over an imaginary line or laser pointer.
• Work with a therapist to find the solution that works best for you.

People respond differently to audio, visual or sensory cues. Dr. Horak and her team are testing a device that provides sensory feedback vibration on the foot to stimulate automatic stepping.

Another consideration for people who have freezing is anxiety, a common PD symptom. People who have anxiety experience freezing more often. It is a vicious circle being anxious about freezing can trigger it. Treating anxiety may help freezing.

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Balance Exercisescan Improve Your Mobility

Balance is an important aspect of mobility, and people with Parkinsons commonly experience balance problems when standing or moving around, the APDA notes. Dance and tai chi are two activities that can help you improve balance, and the APDA recommends performing balance-related activities two to three days a week for 20 to 30 minutes each time.

Balance training can help you prevent falls, Subramanian notes.

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Parkinsons disease is a common neurodegenerative condition, which mainly affects the motor system and can make simple physical tasks difficult over time. Since Parkinsons is degenerative, symptoms advance and change over time. Symptoms of Parkinsons include:

• Mood alterations

Parkinsons is a challenging disease both for those who suffer from it, and for their family members. When diagnosed early, there are many things you can do to minimize symptoms, including exercises, some of which well list here.

WalkingParkinsons affects your gait, often causing you to take smaller steps, as well as impeding balance. This combined with stiffness can cause falls. In order to combat these difficulties, try to walk regularly. While walking, aim to:

Swing your arms.

Take long steps.

Pay attention to the way your foot lifts and lands as you step.

Walking is also an all-around healthy way to get exercise, and should always be part of your daily routine.

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How Can It Help In Parkinson’s

There is very limited research into the benefits of Pilates for Parkinsons and each person will react differently to the therapy. Many people say it helps to relieve the stresses of everyday life, offering a chance to relax and focus while strengthening and toning the body. Stretching muscles through Pilates exercises may release tension and pain, and can trigger natural sleep responses. However further clinical studies are needed to prove if there are any clear benefits for people with Parkinsons.

Pilates can increase your strength and stamina by toning and stretching the abdominal muscles. In strengthening the core muscles and re-aligning the spine, Pilates can improve your posture and balance, thereby reducing the number of falls and injuries.

This therapy is thought to help with poor brain-body integration, as is common in Parkinsons. The messages the brain sends through the spine and surrounding muscles will work more effectively if your central nervous system is functioning well. This should mean that motor function and coordination improve.

Breathing techniques are also an important part of Pilates, helping the delivery of oxygen to the body as well as boosting energy levels.

If you find some of the moves difficult then discuss this with your teacher as they will be able to suggest how you can adapt techniques to suit your needs.

Compliance And Adverse Events

The average attendance rate for the training group was 90%. In all, participants took part in 1380 training sessions, resulting in a total of 13 adverse events and an incidence rate of 0.9%. None of these events caused injury or pain that interfered with the participants ability to proceed with the balance training or other activities.

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Study Design And Participants

The design and outcomes of the RAS-supported multimodal balance trial have been published elsewhere., In summary, we performed a single-blind, randomized, controlled trial between July 2015 and May 2017 at the Movement Disorders Clinic of the University of São Paulo Faculty Medicine Clinics Hospital. The study was approved by the local ethical committee and participants signed an informed consent form before participation. The protocol was registered at clinicaltrials.gov .

We categorized patients as freezers or nonfreezers based on either self-report or when patients manifested freezing of gait during the Rapid Turns Test. Measurements were performed by a blinded assessor at 4 time points: baseline directly after the last training at 1-month follow-up and at 6-months follow-up. Both assessors and patients were instructed not to talk about the allocation. All participants were tested while taking their usual Parkinson medication , at least 1 h after ingestion of their regular dose of levodopa.

What Type Of Exercise Should I Do If I Have Parkinsons Disease

Exercise is a planned, structured, repetitive activity that is intended to improve physical fitness. There is no right exercise for people with Parkinsons. Everyones regimen will differ, depending on overall health, symptoms and previous level of activity. Any exercise helps, and a variety of exercise types may provide well-rounded benefits.

Aerobic exercise

Aerobic exercise involves activities that challenge your cardiorespiratory system such as walking, biking, running, and activities in the pool. Participating in aerobic exercise at least three days a week for 30-40 minutes may slow Parkinsons decline.

Strength training

Strength training involves using your body weight or other tools to build muscle mass and strength. Strength training two days per week, starting with low repetition and weight, may be beneficial in Parkinsons disease. A focus on extensor muscles, or muscles in the back of the body, can help with posture.

Flexibility training

Stretching two or more days per week can be beneficial to maintain range of motion and posture. Holding each stretch of major muscle groups for 30 to 60 seconds can improve muscle length.

Balance and agility training

This type of training often combines aerobic exercise, strength training, and flexibility training. Examples include:

• Tai chi, yoga or Pilates.

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Parkinsons Disease And Movement Disorders Center

Our center provides compassionate and timely treatment to patients with movement disorders, such as dystonia, ataxia, essential tremor and similar conditions. But our mission goes beyond patient care excellence. By offering educational events and support groups, we empower patients and caregivers to become better partners in their health.

Where Can I Find Support If I Have Parkinsons Disease And Want To Exercise

You can find exercise support in your community. For example, many gyms and community centers offer seated exercise classes for people who struggle with balance. Ask your healthcare provider for ideas if you have Parkinsons disease and want to exercise.

A note from Cleveland Clinic

Exercise is an important part of managing Parkinsons disease. Talk to your healthcare provider about your exercise program and choose activities you enjoy so you stay motivated to get up and move every day.

Last reviewed by a Cleveland Clinic medical professional on 04/08/2021.

References

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Reduced Risk Of Injuries

Pilates helps build the core muscles and body stabilization, which can reduce the risk of injury, says Heather Milton, a board-certified clinical exercise physiologist with NYU Langone Health in New York City.

This includes potentially reducing the risk of overuse injuries in athletes and active adults and kids.

A study published in August 2017 in the International Journal of Sports Medicine found when recreational runners completed a six-week Pilates program they saw improved functional movement , which helps reduce the risk of running-related injuries, the researchers said.

Another small study, published in February 2020 in the Journal of Exercise Rehabilitation, had eight adolescents complete an eight-week Pilates program. The participants increased their muscle mass and trunk and shoulder strength. The researchers concluded this will not only improve performance, but could likely help prevent future injuries.

Functional Mobility: Freezers Versus Nonfreezers

Freezers and nonfreezers in both training groups improved their TUG score immediately posttreatment compared with baseline measurement and compared with participants in the control group . For freezers, no significant differences were found between RAS-supported and regular training, whereas nonfreezers improved more with RAS-supported training than with regular training. At 1-month follow-up, TUG scores in both freezers and nonfreezers did not differ compared with the postintervention measurements in both intervention groups, and improvements were therefore maintained. At 6-months follow-up, TUG scores did not differ compared with postintervention measurements in freezers in the RAS-supported training group, but did increase in freezers in the regular training group . In nonfreezers, TUG scores did not differ compared with postintervention measurements in either training group at 6-months follow-up, and improvements were therefore sustained .

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About Pilates 4 Parkinson’s

P4P is the result of 20 years of working with people with Parkinson’s disease, and applying various fitness training modalities to achieve or maintain optimal mobility, flexibility, coordination, and balance.

Pilates 4 Parkinson’s evolved from the question, “Is the Pilates Method of exercise effective in decelerating and/or stabilizing the progression of motor symptoms for those suffering from Parkinsons’ disease?”

Multiple research studies conclude the answer is “YES”. In a study of the efficacy of a mat Pilates program on patients in stage 1-3 of the Hoehn & Yahr scale for PD, researchers claimed that Pilates was a cheap, effective, and home based exercise program which would improve fitness level and quality of life for this population ..

In another study specific to assessing whether Pilates could improve balance, test group participants who completed an eight week exercise program, showed a significant improvement in functional balance . Further the premise of this investigative study was specifically to identify an effective exercise means to improve postural instability. As one of the most common debilitating factors of PD, postural instability can lead to increased risk of falls, reduced mobility and impaired functional capacity .

Professional and varied resources available

Certified, Professional Trainers

Client in stage 2 working with the modified Pilates Hundred, flexion of spine with distal mobility while maintaining core stability.

How Might Pilates Benefit Parkinsons Disease

Pilates is an incredibly versatile activity and can be approached from lots of different angles depending on the goal.

With Parkinsons, the most important aspect of Pilates is its impact on your nervous system.

Pilates is often more about how you do something, rather than just what you do. It requires you to focus on how you move, which in itself can help you to have a better control of movements as your symptoms develop. The reason for this is that we work with neuromuscular control techniques, affecting not just strength but also the nervous system itself and how it controls your movements.

Traditionally Pilates is seen as developing the core, or power house, but a more modern understanding shows that it helps to develop strength and effective activation of the local and global stabilisers, not just around the spine but at each joint. This helps with spinal and pelvic alignment and posture in general, but also plays a major factor in developing a greater control over your movement.

We know that stiffness and rigidity of movement are some of the biggest symptoms of Parkinsons. The emphasis on using your full range of motion in Pilates is a huge benefit as your symptoms develop. This isnt about getting you to do the splits, but rather to help you to maintain as much mobility and flexibility throughout your body as possible. Breathing is also central to the practice of Pilates and so provides great additional support in promoting relaxation.

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Reduced Risk Of Falls

Increased physical function can also help protect from falls, which are a common reason for a trip to the emergency room for older adults each year, according to the National Institute on Aging.

Vaksha says Pilates works the arm, leg, and core muscles, which include the neck and lower and upper back. This gives agility and strength to our body, helping in our daily activities as well as recreational activities, he says.

As a result of better balance, strength, flexibility, and functionality, older people can significantly lower their risk of falls, according to a systematic review and meta-analysis. Ultimately, that can help elderly people live independently longer.

And while other workouts can do the same, some research suggests Pilates has an edge when it comes to this end. A randomized controlled trial found that while any physical activity can improve both balance and strength, which can reduce the risk of falls, Pilates has a greater effect than a general fitness program.

Busted Stress And Boosted Mood

For most people, low-intensity exercises, like Pilates, help reduce stress, Milton says.

And research backs her up: According to one study involving 63 overweight or obese participants, completing one-hour Pilates sessions three times a week for eight weeks positively impacted anxiety, depression, and quality of life.

Part of that could be due to the fact that Pilates requires you to focus on your body, rather than whatevers racing through your head. Pilates is a mind-body exercise and requires the focus to be on the breath, posture, and controlled movement, per one study .

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How Is Pilates Taught

Pilates has gained more exposure in recent years, but it doesnt always have to be what you see on social media! We also know that the variety in the way it is taught can be a little confusing as well as a little daunting!

The approach mostly used in fitness generally centres on larger groups and mostly using a mat or reformer, and focuses on global strength workouts.

At Complete Pilates, we focus more on rehabilitation and offer physio led face to face or online 1:1 Pilates classes, which are tailored specifically for you and your needs. In the studio, we use all equipment including the reformer, trapeze table , ladder barrel and Pilates chair.

The use of the equipment is amazing as it can offer you resistance, but importantly, assistance! As a result, you can feel safer and also achieve more! Working as a 1:1 will ensure you get what you need which is more likely to help you move into group classes and still be moving well!

Our goal is to help you to achieve a better quality of life, whatever this means to you, and we know just how much we can do this because weve seen it happen!

As well as your own experience of your symptoms and your goals, your personal circumstances will also of course be a factor in choosing the right option for you: your ability to get to a studio, your availability and your financial situation will all be aspects to be taken into consideration.

Static Standing Balance Exercises For Parkinsons

You can start by doing a static standing balance exercise. To start, stand with both feet flat on the floor, with your head and belly button level. Lift your left leg off the floor and hold it there for 30 seconds. Then slowly place it back on the ground and repeat with the opposite leg. You can also add other objects to the exercise, such as a chair or table. Try starting out with 5 repetitions on each side and gradually increasing the number of repetitions.

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Pilates And Parkinsons Video

Here is a video from Polestar Pilates about the benefits of Pilates for people with Parkinsons. They interview physical therapists, Pilates instructors, and individuals with Parkinsons.

If you have Parkinsons, do you do anything to reduce your symptoms? Let us know in the comments below.

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About Sarah Stockett

Hi, I’m Sarah! I’m a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.

Better Balance Strength And Flexibility For Older Adults

Since theres such an emphasis on core work, Pilates exercises can help improve body balance, Dr. Vaksha says.

But thats not all: A meta-analysis of randomized controlled trials found Pilates improved dynamic balance, lower limb strength, hip and lower back flexibility, and cardio endurance among adults over the age of 60.

The Pilates workout doesnt need to be fancy either. Another systematic review and meta-analysis noted that Pilates is safe and affordable since the only equipment needed is a mat on the floor.

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Does Pilates Help Parkinsons Disease

The comprehensive Pilates method can offer the optimal environment to maintain neuromuscular movement potential. With all special needs, it is preferable to find a Pilates teacher who has post-rehabilitation experience, works under the guidance of a rehabilitation professional, or is a Pilates certified Physical Therapist.