Pilates for Sport
The spring resistance machinery designed by Joseph Pilates, the Reformer, Cadillac and Wunda Chair, along with the Barrels and Mat work, present a variety of exercised options to stretch, strengthen and condition the body.
Practicing Pilates on a regular basis quickly improves muscle flexibility and joint stability, offering a new level of strength and body control, giving you the edge on the competition. And with a more flexible and stronger body, the risk of sporting injuries are vastly reduced.
Click on the headings below to find out more:
- Increase flexibility to achieve mobility and torso rotation.
- Strengthen core to improve balance and aid a steady swing.
- Stabilise pelvis and spine to reduce risk of injury and prolong golfing career.
- Strengthen shoulder girdle to maximise propulsion of swing.
- Address imbalance created by the one sided nature of the game.
- Increase pelvic stability to minimise groin strain.
- Maximise running power and reduce risk of injury by balancing hamstring to quadricep strength and flexibility.
- Reduce risk of back injury by strengthening the abs, lengthening hip flexors and aligning pelvis.
- Optimise kicking control by improving core stability and balance in single leg stance.
- Increase overall flexibility to enhance game and reduce injury.
- Netball requires a huge amount of balance, strength, speed and explosive agility in all directions.
- Strengthen the core to develop better balance to protect the muscles and joints when jumping and landing.
- Targeted exercises to increase knee and ankle strength for sudden changes of direction and lateral movement.
- Strengthen gluteals and leg muscles to help facilitate sudden bursts of power required to meet and intercept the ball.
- Improve arm and shoulder strength to add more power when passing the ball.
- Strengthen the core to develop a stronger stroke.
- Increase the velocity of the serve by stabilising shoulder girdle. Improve flexibility to aid reaching into wide shots
- Strengthen leg muscles and gluteals to help facilitate sudden burst of power required to meet the ball.
- Improve balance to help stability when hitting the ball.
- Address imbalances created by the one sided nature of the game.
- Athletes (such as gymnasts, trampolinists and runners) or people who play high impact sports (such as basketball, netball or running) are at increased risk of developing pelvic floor problems.
- This can affect both men and women, and start from an early teenage years.
- Being unable to control bladder leakage and “peeing yourself” can be common in these activities because of the constant and excessive downward pressure that these sports place on their pelvic floor.
- Learn how to breathe correctly, and strengthen and engage your pelvic floor and core muscles in the correct order via Hypopressive / Low Pressure training.
- Increase propulsion by strengthening the hamstrings, quadriceps, buttocks and calves.
- Reduce lower back pain, (running can create compression in the lumbar spine). Re-align pelvis by strengthening hamstrings and core and lengthening the hip flexors.
- Stabilise stride and reduce injury, by alignment of ankles, and pelvis.
- Avoid unnecessary neck tension by stabilising shoulders.
- Avoid injury, by maintaining flexibility.
- Improve balance and prevent falls by improving core stability, leaving you better equipped to deal with rapid changes in the terrain as you ski.
- Increase endurance and reduce risk of injury by strengthening and aligning muscles of the leg.
- Improve turns by stretching and strengthening the torso in rotation.
- Reduce shoulder tension in the flexed ski position by stabilising shoulder girdle.
- Strengthen gluteals to withstand prolonged swapping of weight from left to right in the traversing action.
- Increase reach through improved
flexibility in lateral flexion and strengthening obliques. - Prolonged sitting and additional load on the flexed spine in the pull-back phase of the stroke, can place undue pressure on the lower back. Strengthen the lower abdomen to power up stroke and reduce injury.
- Increase propulsion by strengthening quadriceps, hamstrings and calf muscles to accommodate a stronger push back
- Reduce shoulder and neck tension by stabilising the shoulder girdle
- Increase propulsion and stability in batting and bowling motion by strengthening shoulder girdle.
- The continuous extension and flexion of the spine in the bowling action can place undue pressure on the discs of the lower back. Strengthen core and stabilise pelvis to reduce chance of injury.
- Maximise propulsion in the run up by strengthening the hamstrings, quadriceps, calves and gluteals.
- Aid wide catches in fielding, by improving flexibility.
- Address imbalances created by the one sided nature of the sport.
- Strengthen core to improve balance, essential when tackling slippery, wet terrain.
- Reduce wear and tear of the knee joint by aligning the inner and outer muscles of the thigh.
- Strengthen hamstrings and gluteals to enhance propulsion and endurance in walking up hill.
- Strengthen and stabilise ankles to reduce risk of injury, especially poignant in rough and unpredictable surfaces.
- Prolonged walking and standing can place strain on the lower back. Strengthen lower abdominals to minimise the load on the spine and increase endurance.
- Strengthen core to increase power to the limbs, as they push though water’s resistance.
- Improve stroke and reduce injury by stretching and strengthening the shoulder girdle.
- The continuous lifting of the head in the breath phase of the stroke can place undue pressure on the lower back. Strengthen core and align pelvis to reduce injury.
- Minimise drag in the water by strengthening core and stabilising torso.
- Maximise propulsion by strengthening abdominals, quadriceps, hamstrings, gluteals and calves.
- Reduce risk of back injury by stretching hip flexors and strengthening core.
- Improve balance and posture by stabilising the shoulder girdle.
- Reduce wear and tear of the knee joint by aligning the inner and outer muscles of the thigh.
- Strengthen hamstrings to encourage more hamstring/ quad co-contraction in all phases of the peddle motion.
- Maximise flexibility to reduce injury.