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Pilates

Geraldine Perruchon
In Physiotherapy, Pilates

Behind the Scenes: Why Dancers Benefit from Physiotherapy

Behind the scenes: Why Dancers Benefit from Physiotherapy Blog The Body Refinery

If you are a dancer, these frustrating conditions or injuries might sound familiar to you:

A. Hypermobility

Many dancers who started training from a young age are very flexible, particularly in the spine, hips, knees and ankles. The challenge now is to control that flexibility. Frequent large powerful movements that push joints to end ranges increase the risk of injuring structures that are designed to protect those joints.

Your physiotherapist’s role:

  • Assess range of motion in hypermobile joints, as well as the strength and control around them.
  • Build awareness of body alignment and joint position in space.
  • Strengthen muscles surrounding hypermobile joints, with additional emphasis on core and trunk strength, to reduce the risk of injuries.

Behind the scenes: Why Dancers Benefit from Physiotherapy Blog The Body Refinery

B. Ankle Sprain

Leaps. Spins. En pointe. Ankle sprains are one of the most common dance injuries due to the dynamic and unpredictable nature of dance. When your foot or ankle position gets misaligned, especially with force, ligaments on the inside or outside of your foot can get twisted or overstretched. This might then result in various degrees of tears.

Your physiotherapist’s role:

  • Prevent ankle stiffness during the acute phase of rest and healing.
  • Re-build muscle strength and power in the ankle and whole leg.
  • Balance and proprioception training, to prevent recurrent sprains.

Behind the scenes: Why Dancers Benefit from Physiotherapy Blog The Body Refinery

C. Muscle Strain

Muscles are often injured in dancers due to a lack of proper warm-up or frequent explosive movements. It is important to note that holding static stretches for more than 60 seconds actually inhibits those muscles from getting activated – the opposite of what was intended. Recent studies have shown that moving muscles and joints through a full range of motion, also known as dynamic stretching, can be more effective and safe.

Your physiotherapist’s role:

  • Guidance through the muscular healing timeline.
  • Re-build muscle strength and power gradually.
  • Teaching of safe dynamic warm-up exercises.

Behind the scenes: Why Dancers Benefit from Physiotherapy Blog The Body Refinery

C. Pilates and Dance

While manual therapy remains the most frequently used rehabilitation approach for dancers, the Pilates Method is actively emerging in recent years. Pilates was originally designed by Joseph Pilates to complement dancers’ training while he worked with them in New York. These exercises help dancers become stronger, more controlled, flexible and balanced. They also target key muscles that are crucial in core stability but often overlooked.

Some elements of Pilates that relate to dance:

  1. Focus on postural alignment, core stability and flexibility.
  2. Breath and movement synchronisation.
  3. Global strengthening of the whole body.

Don’t let an injury stop you from dancing. Whether you are a beginner or an advanced dancer, trying to recover from an injury or wishing to prevent one, a physiotherapist at The Body Refinery can certainly help. We want to be part of your dance journey.

Combining her training and passion for dance with her physiotherapy knowledge, Meng understands how Pilates can be incorporated into dance rehabilitation. She looks forward to helping dancers achieve their goals, both in the studio and beyond.

Written by Physiotherapist Meng. See her bio here.

_ _ _

References
1. Ahearn, E. L., Greene, A., & Lasner, A. (2018). Some effects of supplemental Pilates training on the posture, strength, and flexibility of dancers 17 to 22 years of age. Journal of Dance Medicine & Science, 22(4), 192-202.
2. Amorim, T. P., Sousa, F. M., & Santos, J. A. R. D. (2011). Influence of Pilates training on muscular strength and flexibility in dancers. Motriz: revista de educação física, 17(4), 660-666.
3. Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute effects of static stretching on muscle strength and power: an attempt to clarify previous caveats. Frontiers in physiology, 10, 489981.
4. The Johns Hopkins Hospital. Common Dance Injuries and Prevention Tips. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/common-dance-injuries-and-prevention-tips
5. Tsartsapakis, I., & Zafeiroudi, A. (2026, March). Manual Therapy, Core Training, and Pilates Method Interventions in Dance Rehabilitation: A Scoping Review. In Healthcare (Vol. 14, No. 7, p. 872). MDPI.

The Body Refinery
In Pilates

Pilates for Men… and for Everyone!

Pilates for Men

Pilates was created by Joseph Pilates, a cigar-smoking, whiskey-drinking boxer, acrobat, and gymnast, who originally developed his exercise method with men very much in mind.

Archival footage shows him leading strong, dynamic mat classes filled with men training outdoors, demonstrating that from the very beginning, Pilates was anything but a “light” workout.

Originally called Contrology, the method began with mat-based exercises focused on strength, control, and precision. During World War I, while interned in England, Joseph Pilates expanded his work by attaching springs to hospital beds to help rehabilitate injured soldiers. These innovations laid the foundation for the specialised equipment we see in studios today. His goal was simple but powerful: to restore movement, strength, and full function to the body.

 

Pilates for Athletes

From the outset, Pilates trained athletes like boxers, wrestlers, gymnasts, skiers, and circus performers. It wasn’t until influential figures like choreographer George Balanchine and modern dance pioneer Martha Graham embraced the method that dancers began to dominate the Pilates scene. This shift helped popularise Pilates globally but also sparked the long-standing misconception that it’s primarily for women or dancers.

Over the past decade or two, that perception has well and truly changed, and is continuing to evolve.

Across Australia, and globally, more men are turning to Pilates to enhance performance, prevent injury, and improve overall strength and mobility. In clinical and fitness settings, Pilates is widely used to address:

  • Low back pain
  • Postural dysfunction
  • Reduced mobility and flexibility
  • Muscular imbalances

According to the Australian Physiotherapy Association, exercise-based interventions, including Pilates-style programs, are commonly recommended for managing chronic musculoskeletal conditions, particularly low back pain.

Elite athletes have also embraced Pilates as part of their conditioning. Golfers such as Tiger Woods, Phil Mickelson, and Rocco Mediate have credited Pilates for improving stability, control, and performance. Closer to home, many clubs in the Australian Football League incorporate Pilates equipment and principles into their strength and conditioning programs to support injury prevention and athletic longevity.

studio pilates class The Body Refinery New Farm studio

Pilates for Modern Life

While Pilates can enhance sporting performance, its benefits extend far beyond the field or gym.

Modern life often involves prolonged sitting, screen time, and repetitive movement patterns. Pilates provides a counterbalance, helping people move better in everyday activities like:

  • Sitting at a desk
  • Lifting and carrying
  • Climbing stairs
  • Playing with children

Research supported by organisations such as Exercise & Sports Science Australia highlights that structured movement programs focusing on core stability and functional strength can improve posture, balance, and overall quality of life.

Pilates works by retraining the body to move efficiently, with a focus on the “powerhouse” – i.e. the deep core muscles that support and stabilise the spine. By strengthening these muscles, Pilates helps protect the back, improve coordination, and build strength from the inside out.

It’s also a highly mindful form of exercise. The emphasis on breath, control, and precision can sharpen focus, reduce stress, and improve mental clarity. Those benefits are increasingly valued in today’s fast-paced world.

 

Pilates is for Everyone

Pilates has evolved, but its core purpose remains the same: to build a strong, balanced, and functional body.

It’s for:

  • Men and women
  • Athletes and beginners
  • Teens and older adults
  • Those recovering from injury
  • Those aiming to minimise the likelihood of injury
  • Those simply wanting to move and feel better

For men who may still feel unsure or hesitant, Pilates is not about being flexible or “good at it.” It’s about improving how your body works, performs, and feels.  Our Reformer classes, Pilates classes, and physio-led Pilates-based Rehab classes are all frequented by a mix of men and women of all ages and different degrees of experience and flexibility – though they are all benefiting from Pilates and moving better.

There’s never been a better time to experience the benefits of Pilates for yourself.

Pilates-based Rehab classes Physiotherapy New Farm The Body Refienry

Ready to get started?

Book your initial Pilates Studio appointment at our New Farm studio by contacting us at info@thebodyrefinery.com.au or  3358 3915.

Explore the full range of services on offer at The Body Refinery by visiting our website: www.thebodyrefinery.com.au

Follow us on Facebook and Instagram for your daily dose of Pilates and wellbeing.

 

References

  • Australian Physiotherapy Association – Low back pain and exercise guidelines
  • Exercise & Sports Science Australia – Physical activity and strength recommendations
  • Better Health Channel – Pilates benefits overview
  • National Health and Medical Research Council – Australian physical activity guidelines
  • Return to Life Through Contrology – Joseph Pilates
The Body Refinery
In Pilates

Staying strong and supported during pregnancy: How Pilates helps you through each trimester

Pregnancy-related Pelvic Girdle Pain women's health physiotherapy new farm

Pregnancy brings incredible changes to the body, physically, hormonally, and emotionally. As your posture shifts, ligaments soften and your centre of gravity moves, so it’s normal to feel new aches, changes in balance, or increased fatigue. The right kind of exercise and movement can make an enormous difference, helping you feel strong, supported, and connected to your body throughout each stage of pregnancy.

Reformer Pilates is a safe and highly effective way for women to stay active during pregnancy. The Body Refinery’s pregnancy-informed instructors and exercise professionals tailor each session to support your comfort, strength, and overall wellbeing.

Here’s how Pilates can help you through each trimester.

First Trimester: Building Foundations and Supporting Energy Levels

The first trimester is a time of rapid hormonal change. Fatigue, nausea, and shifting energy levels can make it challenging to stay active, but gentle movement often helps ease symptoms, boost mood, and support circulation.

During this stage, our Pregnancy Reformer classes focus on:

Breathwork to manage fatigue and support nervous system regulation
Gentle core activation to establish deep abdominal and pelvic floor connection
Postural awareness to prepare for upcoming changes
Low-impact strength work to maintain muscle tone safely

Many women appreciate that Pilates can be easily modified on days they feel tired, while still providing a meaningful sense of movement and grounding.

Second Trimester: Strengthening and Adapting to a Growing Body

Often called the “feel-good trimester,” this stage usually brings renewed energy and a more comfortable window for exercise. As your belly grows and posture shifts, targeted strengthening becomes especially important.

In the second trimester, our Pregnancy Reformer classes emphasise:

  • Spinal mobility to reduce back stiffness
  • Strengthening the glutes and hips to support pelvic stability
  • Upper body strength to prepare for feeding and lifting a newborn
  • Functional, safe core work without loaded abdominal curling
  • Balance and alignment as your centre of gravity changes

The reformer is ideal in this trimester because it provides guided support while allowing you to safely challenge your strength and stability.

From first trimester to birth preparation, explore how Pregnancy Reformer Pilates helps you feel strong, supported, and connected throughout pregnancy.
Third Trimester: Preparing for Birth and Supporting Comfort

In the final trimester, the focus shifts to comfort, mobility, and preparing the body for labour. Pilates helps maintain strength while supporting ease of movement as the body becomes heavier and ligaments more flexible.

Key goals at this stage include:

  • Pelvic mobility and hip opening to support labour preparation
  • Breathing techniques for relaxation and birth confidence
  • Gentle strengthening to maintain function without over-fatigue
  • Postural adjustments to reduce back, rib, or pelvic discomfort
  • Safe, supported positions on the reformer as lying flat becomes less comfortable

Pilates in the third trimester is not about pushing harder – it’s about supporting your body with smart movement that leaves you feeling lighter, calmer, and more connected.

Feel Supported at Every Stage

Pregnancy is an incredible journey, and no two experiences are the same.

Pregnancy Reformer classes at The Body Refinery are designed to meet you exactly where you are – whether you’re hoping to stay strong, manage discomfort, prepare for birth, or simply enjoy moving in a supportive environment.

If you’re pregnant and looking for safe, personalised exercise, our experienced team is here to guide you through every trimester with confidence.

Book your Pregnancy Reformer class today and feel the difference.

To begin your journey, book an initial appointment with our Women’s Health Exercise Physiologist – the ideal first step to streamline your pregnancy exercise plan and ensure your movement program is tailored to your unique needs.

The Body Refinery
In Physiotherapy, Pilates

Meet Your Core: Why Core Stability Is More Than Just Abs

studio pilates class The Body Refinery New Farm studio

When most people think of their “core,” they imagine washboard abs or six-packs. But at The Body Refinery, we know core strength goes much deeper — and it’s one of the most important foundations for staying injury-free and moving well throughout life.

Whether you’re an office worker, athlete, parent, or recovering from an injury, building core stability is key to long-term mobility, strength, and pain prevention. And there’s no better way to do it than through the targeted, evidence-based approach we use at our Pilates and Physiotherapy studio in New Farm.

What Is Your Core, Really?

Your core isn’t just one muscle, and it’s not just about abs. It’s a group of deep stabilising muscles that include:

  • Transversus abdominis (TVA) – your body’s natural corset
  • Multifidus – small muscles supporting each vertebra
  • Pelvic floor muscles – crucial for stability and continence
  • Diaphragm – the key muscle for breathing
  • Obliques & rectus abdominis – for twisting and flexing
  • Erector spinae & spinal stabilisers – for maintaining posture

Together, these muscles support your spine, improve posture, and allow your limbs to move efficiently and safely — all essential for living and moving injury-free.

Why Core Stability Matters

A strong and stable core:

  • Reduces the likelihood of lower back pain
  • Improves posture and alignment
  • Boosts balance and coordination
  • Prevents injuries in daily life and sport
  • Supports pelvic floor and spinal health

At The Body Refinery, we regularly see clients from New Farm and surrounding Brisbane suburbs who experience pain or dysfunction most of the time because their core muscles aren’t strong enough.

Pilates-based Rehab classes Physiotherapy New Farm The Body Refienry

Pilates and Physiotherapy: A Powerful Combination for Core Health

Combining Pilates-based Rehab with Physiotherapy is one of the most effective ways to strengthen your core.
Our experienced Physiotherapists and Pilates instructors in New Farm use movement strategies to:

  • Activate deep stabilising muscles like the TVA and pelvic floor
  • Improve pelvic alignment and core coordination
  • Teach diaphragmatic breathing for better movement control
  • Address imbalances that may lead to pain or injury
  • Guide safe progression after injury, pregnancy, or surgery

Whether you’re recovering from a back injury, managing pelvic floor concerns, or simply looking to move better, our tailored sessions meet you where you are and help build the core strength you actually need.

How to Start Engaging Your Core – The Right Way

Here are three simple ways you can start connecting to your core today:

1. Breathe Properly
Lie down or sit tall. Take a deep breath into your ribs and belly (not just your chest). As you exhale, gently draw your belly in — this starts to engage your deep core.

2. Small, Focused Movements
Core training doesn’t need to be extreme. Small movements with high focus (like heel slides or pelvic tilts) build the deep foundation that other exercises sometimes miss.

3. Get Expert Guidance
Working with a Physiotherapist or Pilates instructor ensures you’re activating the right muscles, not overcompensating with your back or hips.

Pilates-based Rehab classes Physiotherapy New Farm The Body Refienry

Why Choose The Body Refinery in New Farm?

We’ve helped thousands of Brisbane locals build strength, improve mobility, and live injury-free with our unique integration of Physiotherapy and Pilates.

At The Body Refinery, you’ll get:

  • One-on-one and small group Pilates sessions: Pilates-based Rehab Classes (link) and Studio classes (Link)
  • Physiotherapist-led programs tailored to your body
  • Reformer and mat Pilates options
  • Pregnancy and postnatal care
  • Evidence-based treatment and education

Our beautiful studio in New Farm is welcoming, fully equipped, and staffed by a team who truly understands the science of movement.

Join us through our App (link) or visit the studio in New Farm: 2/15 Lamington Street.

The Body Refinery
In Pilates

Strengthening Your Body’s Foundation Like the Framework of Your Favorite Outfit

Temporomandibular Disorder New Farm
When it comes to Pilates, we often think about core strength, flexibility, and improved posture. But let’s consider it in a different way—like building the perfect foundation for your favorite outfit. Just as you wouldn’t skimp on the quality of the fabric or the structure of a piece you love to wear, your body deserves the same thoughtful care and attention.
Pilates studio new farm

The Framework: The Foundation of a Perfect Outfit

Think about your favorite outfit. Whether it’s a tailored dress or a pair of well-fitted jeans, what makes it flattering is the framework—the seams, the structure, and the fabric that gives it shape. Without a strong foundation, even the most beautiful design can fall flat, fail to accentuate your best features, or wear out quickly.
Just as a well-constructed outfit needs quality stitching and fabric to maintain its shape, your body needs a strong foundation to support you through all the activities you love—whether that’s running errands, chasing after kids, or conquering a workout.

 The Human Body: Your Personal Framework

Our bodies are similar to that favorite outfits. The muscles in our abdomen, lower back, hips, and pelvis are like the fabric and seams of a dress—they give us shape, support, and stability. When these muscles are strong, we stand taller, move more gracefully, and feel more confident—just like how you feel when wearing something that fits you perfectly.

Pilates: Tailoring Your Body’s Foundation

Pilates is like custom tailoring for your body. It strengthens and tones the muscles that create your body’s framework, ensuring everything fits and moves just right.
1. Better Posture and Grace:
Just as a well-tailored dress enhances your silhouette, Pilates helps you maintain better posture and graceful movement. This reduces the risk of injury and allows you to move with ease and confidence.
2. Comfort and Support:
Strong muscles in the abdomen, lower back, hips, and pelvis provide the support you need throughout your day, much like how a well-made outfit supports your body. This reduces strain on your joints and spine, making daily activities more comfortable.
3. Balanced Strength:
Pilates helps ensure that your body’s strength is evenly distributed, much like how a well-designed outfit balances your proportions. This balanced approach minimizes wear and tear on specific areas of your body, helping you avoid injury and discomfort.
4. Flexibility and Adaptability:
 Just as you need an outfit that moves with you, your body benefits from a balance of strength and flexibility. Pilates enhances both, ensuring your body is adaptable and ready for anything life throws your way.
seniors pilates The body refinery

Long-Term Benefits: Confidence and Longevity

Just as a quality outfit stands the test of time, a body strengthened through Pilates is more resilient and capable of ageing gracefully. Regular Pilates practice can lead to better posture, reduced pain, and improved overall health—much like how a well-maintained wardrobe piece remains a favorite for years.
In conclusion, Pilates is to your body what a skilled tailor is to your favorite outfit: it creates a strong, graceful foundation that allows you to move through life with confidence and ease. By focusing on these key muscles and better posture, Pilates helps you build a body that’s not just strong, but beautifully functional—your perfect fit.
Written by physiotherapist Rodney
The Body Refinery
In Pilates

Reinforcing the Chassis of the Human Body

Mat Pilates Certification Course New Farm Brisbane

When you think about Pilates, the first things that often come to mind are strength, flexibility, and improved posture. But there’s an interesting analogy that can deepen our understanding of why Pilates is so effective: it’s like reinforcing the chassis of a car.

The Chassis: The Backbone of a Car

In a car, the chassis is the frame that supports the vehicle’s entire structure. It’s the backbone that holds everything together, ensuring stability, balance, and better posture. A well-constructed chassis absorbs shock, distributes weight evenly, and keeps the vehicle running smoothly, even on rough roads.

Without a strong chassis, a car would be prone to misalignment, excess wear on parts and a higher risk of breakdowns. The chassis isn’t just important; it’s essential for the vehicle’s overall performance and longevity.

The Human Body: A Complex, Dynamic System

Our bodies, much like a car, rely on a strong, stable frame to function properly. In this analogy, the muscles in the abdomen, lower back, hips, and pelvis serve as the chassis of the human body. These muscles provide the foundation for movement, stability, and better posture.

Just as a car’s chassis supports its engine, wheels, and other components, these muscles support our spine, limbs, and internal organs. They are crucial in maintaining proper posture, preventing injuries, and facilitating efficient movement.

Studio pilates Clinical pilates new farm

Pilates: The Reinforcement Process

Pilates is a method of exercise that focuses on strengthening these crucial muscles, much like reinforcing the chassis of a car. By building strength and stability in these areas, Pilates helps ensure that the rest of the body functions optimally.

1. Better Posture and Balance:

Just as a car with a reinforced chassis stays properly balanced on the road, a body strengthened through Pilates maintains better posture and balance. This reduces the risk of injury and enhances overall movement efficiency.

2. Shock Absorption:

Strong muscles in the abdomen, lower back, hips, and pelvis act like a reinforced chassis, absorbing the impacts of daily activities, from walking to lifting objects. This reduces strain on the joints and spine, much like how a well-constructed chassis protects a car’s components from road shock.

3. Distribution of Force:

Pilates helps distribute physical forces more evenly throughout the body, just as a car’s chassis distributes weight evenly across its structure. This balanced distribution minimizes wear and tear on specific body parts, reducing the likelihood of injury and chronic pain.

4. Flexibility and Strength:

While a car’s chassis needs to be rigid to protect the vehicle, the human body benefits from a balance of strength and flexibility. Pilates enhances both, ensuring that the “chassis” of the body remains strong yet adaptable, capable of handling the demands of daily life.

Long-Term Benefits: Longevity and Performance

Just as a car with a reinforced chassis is likely to have a longer lifespan and better performance, a body strengthened through Pilates is more resilient, agile, and capable of withstanding the challenges of ageing. Regular Pilates practice can lead to better posture, reduced pain, and improved overall health—much like how a well-maintained chassis contributes to a smoother, more reliable ride.

In conclusion, Pilates is to the body what reinforcing a chassis is to a car: a fundamental process that ensures strength, stability, and longevity. By focusing on these key muscles and better posture, Pilates helps us build a resilient foundation, allowing us to move through life with grace, efficiency, and confidence.

Written by Rodney Wenceslao – Physiotherapist

The Body Refinery
In General Fitness, Pilates

What are the Benefits of Yoga For Women?

Yoga is a popular form of exercise that brings various health benefits for individuals without the usual strenuous movements involved in other workouts. Because of this, more people are starting to get into the practice of yoga. A study on the diversification of physical activities in Australia shares that yoga is among the top ten most practised forms of physical activity in the country. Further research indicates that the level of participation of US and Australian individuals in yoga are higher than in Tai Chi and Qigong, which are exercises that are similar to yoga.

Although yoga is undoubtedly beneficial for both men and women, there are some health issues that only or most women experience where yoga is advantageous. So, here are the three benefits of yoga for women:

 

Helps during pregnancy and labour

Because yoga focuses on breathing exercises and gentle stretching, it’s one of the physical activities that pregnant women can safely perform to remain active and healthy. As a matter of fact, the discipline of prenatal yoga is specifically designed for pregnant women. It allows expecting mothers to physically prepare themselves for childbirth by helping them increase their strength and flexibility. It can also guide first-time mothers in combating the anxieties related to pregnancy: prenatal yoga teaches women breathing exercises that can enable them to relax and stay positive once they go into labour.
Some of the best prenatal yoga poses for pregnant women are the standing side stretch and the wide-knee child’s pose. These alleviate back and stomach pain while improving flexibility. However, it’s important to note that even if most women practise prenatal yoga, it’s still best to consult with healthcare professionals before performing any physical activity during pregnancy.

Yoga classes the body refinery

Improves sleep quality

Studies on self-reported sleep quality revealed that women adults in Australia are more likely to experience suboptimal sleep, which is alarming because sleep quality is associated with other health conditions, such as obesity, cardiovascular diseases, and type 2 diabetes. Fortunately, yoga is proven to help individuals sleep better as well. In fact, one reason why people should start doing yoga is that it promotes better sleep efficiency and quality. You can experience these effects in as little as eight weeks if you practice yoga consistently. This is because the activity promotes deep and slowed breathing, which may induce people to sleep better. It also encourages individuals to be mindful of their present state, allowing them to forget any worries that may be affecting their slumber.

Some examples of yoga workouts for improved sleep include the standing forward bend and legs-up-the-wall pose. These can regulate breathing in preparation for sleeping. To further promote better sleep, consider keeping your bedroom dark and quiet and avoid consuming drinks with caffeine a few hours before bedtime.

 

Boosts heart health

Another health condition affecting individuals is cardiovascular disease. Indeed, a national health report on cardiovascular diseases in women finds that over half a million Australian women had one or more heart, stroke, and vascular disorders. Luckily, yoga can support women in boosting their heart health. Aside from alleviating stress, yoga encourages individuals to take deep and slow breathing exercises. Such exercises can decrease your heart rate and dilate your blood vessels to enhance your overall blood flow.

Some simple yoga routines for a healthy heart include the seated forward bend pose and the bridge pose. However, yoga should not be the sole prevention method for cardiovascular diseases. In our article on health checks last Women’s Health Week, we shared that women aged 45 and above should receive heart health checkups at least every two years. This is because you become more susceptible to such health issues as you age. That being said, while yoga is beneficial, consulting medical professionals are still necessary to help you reap the most benefits out of this relaxing yet effective activity.

 

Article contributed by Ruth Jentson for The Body Refinery

The Body Refinery
In Exercise Physiology, General Fitness, Physiotherapy, Pilates

Cardiovascular Disease

Cardiovascular Disease

Cardiovascular Disease (CVD) is the number one killer for Australians, yet most of these deaths are preventable. Cardiovascular disease accounts for 27% of deaths in Australia. Around 1.2 million Australians have 1 or more heart or vascular conditions. CVD is an umbrella term for conditions that effect the heart and blood vessels.

Atherosclerosis is the main contributor to CVD. It is characterised by a chronic inflammatory response within tissues resulting in plaque forming on the intima layer of the arteries. Consequently, resulting in thicker vessel walls and a reduced lumen area. This is an underlying contributor to CVD because less blood can flow through the vessels and more strain is put on the heart.

The most common forms of CVD are;

Heart attack –Acute myocardial infarction, also known as a heart attack, is a life-threatening condition that occurs when blood flow to the heart muscle is abruptly cut off, causing tissue damage. This is usually the result of occlusion in one or more of the coronary arteries. A blockage can develop due to a build-up of plaque, a substance mostly made of fat, cholesterol, and cellular waste products or due to a sudden blood clot that forms on the blockage.

Stroke – The most common type of stroke is ischemic stroke. This happens when plaque or a blood clot blocks blood flow to an artery in or on the brain. Haemorrhagic stroke is less common. This happens when a blood vessel breaks open and leaks blood into the brain. A transient ischemic attack (TIA) is similar to an ischemic stroke, but the blood clot breaks up after a short time, usually before there is long-term damage.

High blood pressure> – Consistently high BP in arteries that increases the development of atherosclerotic plaque due to the increases demand on lumen walls. Hypertension = 140/90, risk factor for cardiovascular disease due to the increased myocardial demand.

Chronic heart failure: heart is unable to pump blood at a rate that is adequate for the metabolising tissue. Low stroke volume = low ejection fracture and consequently less oxygen getting to the muscles. Guidelines for the prevention, detection and management of chronic heart failure in Australia include “Participating in regular physical activity” as the number one priority for management and prevention.

Atrial Fibrillation: disorganised atrial electrical activity – rapid and irregular ventricular depolarisations. Often associated with heart failure.

Cardiovascular Disease

Risk factors – non-modifiable and modifiable 

There are risk factors that can’t be changed (sex, age, and family history), but most risk factors of CVD are modifiable. These include high cholesterol (>5.5mmol/L), obesity (<24.9 BMI), smoking, high blood pressure, alcohol use (over 2 standard drinks p/d), sedentary lifestyle (>150m p/w), stress and depression.

Exercise Benefits

Exercise has a favourable effect on many of the established risk factors of CVD, such as weight reduction, cholesterol reduction, increase mental health and decrease blood pressure.

Exercise Sports Science Australia (ESSA) the governing body of Exercise Physiology says that people need 150 minutes of moderate activity per week to decrease blood pressure and maintain healthy cardiac function.

Exercise benefits for cardiac and circulation – exercise increases stroke volume, increases diastolic, decreases Hr, increase myocardial perfusion (more oxygen for the muscles), lower resting levels of catecholamine, potential increases in ejection fraction, increased peripheral vasodilation. In layman’s terms – it improved exercise tolerance, vo2 peak and peripheral blood flow.

Exercise benefits for skeletal muscle – increase mitochondrial number and density, increases capillary, increases muscle fibre size and bulk, increases type 1 muscle fibres, increases oxidative enzymes, and delays anaerobic metabolism. Layman’s terms – Improved oxygen extraction, muscle strength and endurance.

Exercise benefits ventilation and others – reduced shortness of breath and perceived exertion scores, decreased oxygen demands at submaximal workloads, improved quality of life, sleep quality, mental health, and increase/maintain bone density.

Exercise Prescription

Aerobic – 11-13 RPE. Requires supervision and monitoring of HR and BP (but using RPE). 8-10 minute warm-up to reduce adverse cardiovascular effects including ST segment depression, arrhythmias, and transient LV function, increase blood flow & skeletal muscle perfusion, reduce muscle viscosity, and reduce injury risk. 8-10 minute cool down to reduce venous pooling, dizziness and post-exercise hypotension. 5 days per week.

Resistance – requires supervision, avoid Valsalva manoeuvre (as it raises blood pressure), 12-20 reps at low intensity, including 8-10 exercises. Progress intensity and reduce reps to 8-12 after 6-8 weeks of training.  Heavy weightlifting of intensive and isometric nature should be avoided as it causes further increase in blood pressure. Often this can be an advertisement as most people with these conditions will be overweight and would like to hear that it would be “easy” to start off with.

Bottom line is to get exercising!!

We have a range of options here at The Body Refinery, talk to our friendly front desk.

The Body Refinery
In General Fitness, Pilates

Improve your athletic performance with Pilates

A body under repetitive strain

We all know that athletes push their bodies to meet their physical goals, whether it be running, swimming, cycling, competing in a triathlon or a marathon, lifting weights or playing competitive sport. These activities can place high demands on the body, particularly related to the frequency of training and competitive events. Such repetitive demands on the body can lead to imbalances in strength, flexibility and agility which can lead to poor movement patterns, causing loss of efficiency and injury.

Ideally, athletes should seek to achieve optimal biomechanics relevant to their sporting pursuits. This will assist in enhancing performance and limiting overuse injuries. In fact, 70-91% of triathlete injuries are caused by overdoing (1).

 

‘P’ for  – Precision, Performance,  Prevention …. Pilates!

How do we achieve optimal biomechanics? By strengthening and lengthening muscles, maintaining joint mobility, correcting muscular imbalances in the body, improving functional stability and body awareness.

And Pilates is the perfect fit for attaining all these outcomes.

The essence of Pilates is control of body position and awareness of precision in movement. Pilates exercises are designed to lengthen and stabilise major muscle groups and correct muscular imbalances in the body.

With regular Pilates, everyone (athlete or not) can experience improvements in their daily performance (sporting endeavours or daily tasks) and this helps to prevent future pain and injuries from developing.

The elusive ‘core’

We all know we need to improve our ‘core strength’ and ‘stability’ but what does this mean exactly? For athletes such as triathletes, this means a focus on functional dynamic stability. This is the ability of the body to hold itself in better alignment for longer, even under extreme fatigue, maintaining an appropriate posture, responsiveness and efficiency of movement (2).

Exercises such as swimming, cycling and running can place high repetitive loads and demands on areas of the body such as joints, ligaments and muscles. We can attempt to balance these loads by preparing and maintaining the body with Pilates. In fact, a ‘core’ or ‘stability’ regime such as Pilates has often been referred to as the desired ‘fourth discipline’ for triathletes to improve performance and avoid injury.

 

Pilates to improve your swimming performance

Although swimming is a great full-body exercise, frequent swimming or competing can often result in pain and injuries around the shoulder girdle.

The shoulder joint is innately mobile which allows a greater range of movement but can leave it vulnerable to injury. It is said that 90% of the forward propulsive power of a swim stroke comes from the upper extremities.  This continuous stroke repetition and generation of force places high demands on the shoulder joint, so optimal biomechanics and stability around the shoulder joint are required to avoid injury (3).

The body also needs to maintain alignment in a streamlined nature for optimal swimming biomechanics. Any deviation from this alignment may lead to fatigue and injury (4). For example, a swimmer who does not have adequate abdominal control and strength may show increased hip drop during the breaststroke sequence. This imbalance may consequently reduce the propulsion phase-out of the water, increasing the risk of straining muscles and joints of the neck, shoulder and back.

Regular practice of Pilates will help to improve the system of deep stabilising muscles that support and control joint motion. These muscles include the deep abdominals (transverse abdominis), pelvic floor muscles, deep muscles approximating the spine (multifidus) and deep hip rotators. Without this internal stability system, global muscle groups are required to work harder, which leads to the increased likeliness of fatigue and injury.

 

Cyclists need Pilates too

Similar to swimming, cycling also involves repetitive movement, which can particularly overload the hips, pelvis and spine. Pilates assists in strengthening the muscles that support the lumbar spine and helps athletes to reduce the amount of excessive movement at the pelvis – reducing shear tension through the lumbar spine.

Gluteal muscle strength and efficiency are also important for maintaining optimal knee alignment when cycling. This helps to reduce the incidence of knee pain and injuries.

Postural conditioning through Pilates is also of paramount importance for cyclists to ensure thoracic spine mobility and strength to assist in maintaining the forward postural position. Cyclists can often be known to develop neck and back pain from holding these positions for prolonged periods without appropriate conditioning.

What about runners?

Of each of these disciplines mentioned, running has the most impact on the joints, ligaments and muscles (1). For triathletes, it is also worth considering the fatigue factor involved, after completing the two previous disciplines of swimming and cycling in a triathlon. A focus on the deep stabilising system of muscles that support and control joints is therefore crucial to reduce the risk of injury and help to maintain running technique, stability and form.

The 6 ways Pilates will benefit your athletic performance

– Improved breath control
– Increased stability or ‘core strength’
– Better sense of balance
– Improved joint flexibility
– Prevention of injury
– Muscle Recovery

 

How can The Body Refinery help you?

At The Body Refinery, we have a number of services and Health Professionals that can assist you in improving your athletic endeavours. These services include Physiotherapy, Exercise Physiology, Myotherapy, Remedial Massage and Pilates.

Our Pilates services are run by highly skilled and trained Pilates instructors who can tailor a program to suit your needs.

Our Physiotherapists also work with athletes in our Clinical Rehab classes – this service blends traditional Physiotherapy exercises with Pilates informed exercise to provide you with an individualised program to assist with your injuries and performance needs.

Or you may find our refined runner program is what you are after.

Please call our friendly reception team today on 3358 3915 to discuss how we can help you!

 

References

  1. Crowell, S., Davis, I (2011). Gait retraining to reduce lower extremity loading in runners. Clin Biomech.  9(3),pp. 78-83
  2. Ezechielli, M (2013). Muscle Strength of the Lumbar Spine in different sports. Technology And Health Care: Official Journal Of The European Society For Engineering And Medicine [Technol Health Care] 2013; Vol. 21 (4), pp. 379-86.
  3. Heinlein, S (2010).  Biomechanical Considerations in the Competitive Swimmer’s Shoulder. Sports Physical therapy. Vol. 2 (6), pp. 519-525
  4. Richardson, A., Jobe, F., Collins , H (1994). The shoulder in competitive swimming. American Journal Sports Medicine
The Body Refinery
In Pilates, Wellness / Nutrition

Exercise and Breast Cancer

October is Breast Cancer Awareness Month. Unfortunately, we have all probably had someone in our close circles of friends or family who have had breast cancer.

The Body Refinery believes that exercise is medicine and have had the privilege of being part of the care team for a number of clients who have endured the treatment of breast cancer by helping them regain confidence in their movement and using exercise as part of their treatment in the studio.

Medical studies point strongly to the use of exercise during the treatment of, and recovery from, breast cancer. There is also strong evidence that exercise can prevent the recurrences of breast cancer.

Regular exercise during and following breast cancer treatment has many benefits. It can improve physical and emotional wellbeing and improve quality of life. Exercise can help manage treatment-related and cancer-related side effects such as fatigue, pain, lymphoedema and lowered bone density. It can also improve mood, sleep, body weight, muscle strength, confidence, depression and anxiety.

 

Pilates is a very effective form of exercise to use during treatment of, and recovery from, breast cancer as it can:

  • relieve neck, shoulder and back pain which are common complications
  • reduce the risk of lymphoedema developing
  • prevent restrictive scar formation and shoulder stiffness
  • restore normal posture after surgery
  • improve general flexibility, strength, confidence and wellbeing
  • re-educate muscles to move efficiently
  • improve or maintain muscle tone for a faster recovery
  • work towards overall conditioning and improve general wellbeing
  • increase lung capacity after an operation/anaesthetic.

 

On Friday 22 October we are having a PINK DAY to raise money for the National Breast Cancer Foundation. On this day we encourage all our team and our clients to wear Pink! The Body Refinery will make a donation of $2 for every client that attends any service on the day. We will also have some great competitions for those that add to the donations and for the best pink outfits.

We look forward to seeing you on the day!  Early detection of breast cancer is so important – check out the NBCF website to find out more about detection and awareness: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/

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