B A S I P I L A T E S R E P O R T

A N X I E T Y

Hye-in Cho September 25, 2015

Fitzroy Pilates Studio, Melbourne, VIC Sydney 2015

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ABSTRACT

Anxiety

Anxiety disorders affect around 14 per cent of Australians each year, with only a small percentage seeking treatment.

Anxiety disorders cultivate from an intricate set of risk factors, caused by one, or a combination of factors. These include a family history of mental health problems (genetics), life events, personality factors, compromised physical health, biochemical imbalance in the brain, and substance use.

There are many forms of anxiety disorders, but the one thing they have in common is their impact on everyday activities. Anxiety can affect your ability to concentrate, sleep and carry out ordinary tasks. Physical symptoms are consistent, such as shortness of breath, a pounding heart and shaking hands. (3)

Breathing, one of the 10 principles of Basi Pilates, ‘…is the first act of life, and the last. Our very life depends on it’ (Joseph Pilates, 1945-2011, p.12).

Breath work is not only essential to Pilates, but is essential to and lacking in an anxious person’s life. Concentration, Control, Flow and Precision are some of the other core principles, once mastered, allow the rebirth of peace and flow in our daily routine.

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TABLE OF CONTENTS

TITLE PAGE……………………………………………………………..1

ABSTRACT………………………………………………………………2

ANATOMY OF ANXIETY………………………………………………..4

INTRODUCTION………………………………………………………..6

CASE STUDY……………………………………………………………7

PILATES PROGRAMS………………………………………………….8

CONCLUSION…………………………………………………………11

BIBLIOGRAPHY……………………………………………………….12

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ANATOMY OF ANXIETY

© 2002 Time Magazine (January 10, 2002)

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THE ANATOMY OF ANXIETY

Buried deep in the brain is an area known as the limbic system. The limbic

system connects to key parts of the brain such as the amygdala and the

hippocampus, where all memories begin and are stored for later playback. The limbic system is the emotional storehouse of the brain where anxiety is born. When you are under stress, the limbic system acts like an alarm, sending

message of anxiety, fear and panic. As a storehouse of emotional memories, it also plays back painful traumas or stressful episodes of the past. If the stress is

chronic, the unceasing signals can break down the master controller of the

brain's reasoning and decision-making centers, resulting in anxiety, panic, insomnia, chronic fatigue and phobias. (5)

Major Symptoms Of Anxiety:

Pounding heart, skipping, racing heart!, unable to relax, constant tension, nervousness, !feeling of loss of control, uncertainty!, mental confusion, memory

problems, !restless sleep, restlessness, !neck and shoulder pain, muscle spasms!, difficulty breathing. ! Rush of panic and fear, adrenaline rush, ! mood

swings, !bottomless stomach, diarrhea, constipation!, loss of sex drive, !crying!,

facial tics, !knots in the stomach!, digestive upsets, !obsessive sweating. (5)

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INTRODUCTION

THE BODY’S SYMPATHETIC NERVOUS SYSTEM, RESPONSIBLE FOR HEART RATE AND BREATHING, SHIFTS INTO OVERDRIVE. THE HEART BEATS

FASTER, BLOOD PRESSURE RISES AND THE LUNGS HYPERVENTILATE. –

ALICE PARK

Patients with panic disorder often report problems with breathing,

hyperventilation, dizziness, and light-headedness. Laboratory evidence substantiates the patients’ claim that the respiratory system in panic disorder is

abnormally regulated. Behavioural therapy of panic disorder normally involves a breathing retraining component in which patients are explicitly taught to avoid hyperventilation. Based on these and other findings it has argued that panic disorder predominantly involves a disordered respiratory control system. (4) Findings from the laboratory include increased behavioural sensitivity to inhaled carbon dioxide, low arterial and end tidal CO2 levels at rest, increased variability in respiratory measures at rest, hyperventilation during lactate and during placebo-induced panic, and prolonged recovery after hyperventilation-induced panic. (4)

People are prescribed medications that only mask symptoms for a temporary relief. Usually medication alone cannot cure depression or anxiety disorders. Ultimately a lifestyle change is required. Pilates strengthens disconnected ties of the mind and body connection, and can assist those suffering from anxiety or depression become more body aware,

relaxed, and focused to a find a sense of clarity and peace in their lives.

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CASE STUDY

Linda is a 26-year-old female who has dealt with symptoms of anxiety most of her adolescent life. Her symptoms include lack of sleep, weight gain, over-

eating, shortness of breath time to time (panic attacks), and inability to focus at work. All of these factors combine to create turmoil and remove a sense of

balance in her life.

Her doctor diagnosed her with (general anxiety disorder). She has a family history of anxiety. The doctor prescribed medication, such as Xanax, whilst also recommended therapy with a local psychiatrist as a means of treatment for

Linda’s anxiety. She also attempted to change her diet and join the gym. However, after encountering several impediments with medication, and

setbacks with her fitness plan and diet plan, she spiraled down into a deeper state of anxiety.

When Linda was introduced to Pilates, she caught on the exercises quite

quickly. She acquired a swift sense of ease. She explicitly emphasized the peace and quiet along with the private set out of the Pilates studio, left an encouraging impression on Linda. She had never tried Pilate’s prior, but

understood its ability to calm the mind with breath work, visual cues and

imagery.

Upon the physical assessment I was able to observe her overall posture and core strength. She carries weight on her stomach and notified me on having

regular digestive problems. Her posture fits into the lumber hyperlordosis description. She has weak leg muscles, tight hips and hamstrings, weak

abdominals and neck, lower back pain.

Starting 3 times a week for an hour and half session, beginning with fundamentals and exponentially increasing the levels of difficulty as we move along the program.

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PILATES PROGRAMS

Lateral Breathing & body awareness: My client starts with learning how to breathe laterally, and understanding the importance of breathe in Pilates. Breathing laterally will bring focus and boost

her concentration from the very beginning of our sessions. Breathing brought relaxation and gave her the ability to pay close attention to

the mind body connection. Weeks 1-3 will focus on correct Anatomical positioning. Anterior and posterior tilt is demonstrated. Neutral pelvis and Neutral spine is described. Next, the

engagement of her core and transverse is explained. With this knowledge we will start with the fundamentals on the mat. Weeks 4-6 will start with a quick warm up on the mat, then we will move onto the more intensive exercises on the reformer. Weeks 7-9 I introduce her to exercises on the wunda chair. Overall Goals: Learning to engage core Articulate each vertebrae (pelvic curl)

Establishing pelvic lumbar stability Incorporating breath in all her exercises Improving the mind body connection/ general body awareness

Strengthening her back and core muscles

Creating fluidity and flow in her movements Increasing flexibility and overall strength Bringing peace and clarity to her mind/body

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Weeks 1-3 Highlighted Exercises:

Weeks 1-2

Pelvic curl Spine twist supine Chest lifts Chest life with rotation

Single leg lifts/Leg changes

Hundred prep

Roll up Roll like a ball Front support Back extension

Rest position

Week 3 Weeks 1-2 exercises included Hundred Double leg stretch Single leg stretch Roll over

Weeks 4-6 Highlighted Exercises: Mat warm up Roll down Pelvic curl Spine Twist

Double leg stretch/single leg Roll up

Reformer Footwork – parallel heels, parallel toes, v position toes, open v heels, open v toes, calf raises, prances, prehensile, single leg heel, single leg toes Abdominal – Hands in straps: hundred prep, hundred, coordination,

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Legs in straps: double leg, double leg with rotation

Hip work – frog, circles (up/down), openings, extended frog, extended frog reverse

Spinal articulation - bottom lift, bottom lift with extension Stretches – standing lunge, kneeling lunge Full body Integration - up stretch 1, up stretch 2, elephant

Arm work – supine series: extension, adduction, up circles, down circles triceps

Leg work - single leg skating Lateral flexion/rotation - Mermaid

Back extension - pulling straps 1, pulling straps 2

Weeks 7-9 Mat warm up Roll down Pelvic curl Spine Twist Double leg stretch/single leg Roll up Wunda chair Footwork – heels, toes, small v toes, open v heels, open v toes, calf raises Abdominal – cat stretch kneeling, standing pike, standing pike reverse, full pike, torso press sit Arm work – shrugs, triceps press sit, triceps prone, frog back, side kneeling arm Legwork – backward step down (step down series), frog front

Lateral Flexion/rotation – side stretch, side kneeling stretch Back extension – swan basic, swan on floor

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CONCLUSION

Linda has completed her 9 weeks of Pilates training, showing a significant amount of positive changes. Her overall posture and stamina has improved. Her body has become toned and appears to be more defined than 9 weeks prior. She has disclosed that her sense of anxiety has in fact diminished in her daily

life.

Throughout the 9 weeks it was noticeable, that Linda not only brought her A

game and determination to each and one of her training sessions, but also a fresh wave of confidence. Linda has stated that she feels “centred and balanced”, and it just feels right. It has helped her regain her focus and peace. She also noticed the uneasy desire to go see her doctor for anxiety/prescription medication is close to naught, and instead has been replaced with clarity and control. Her newfound love for Pilates appears to be infinite, attributed to the BASI approach to the mind and bodywork. Linda no longer feels the constant banging of anxiety on her doorstep. It is slowly becoming a thing of the past. She and I will continue to keep in touch and meet once a month for a private class, however she will join a Pilates studio closer to where she lives.

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BIBLIOGRAPHY

1. Isacowitz, Rael, and Karen S. Clippinger. Pilates Anatomy.

Champaign, IL: Human Kinetics, 2011. Print.

2. Joseph Pilates. Pilates' Return to Life Through Contrology. (1945-

2011) Presentation Dynamics

3. http://www.mindhealthconnect.org.au/anxiety

4. AMBULATORY MONITORING OF RESPIRATION IN ANXIETY

(1996)

5. http://www.encognitive.com/node/6125

Isacowitz, Rael. Movement Analysis Reformer Workbook. (2000-

2012) Body Arts and Science International

Isacowitz, Rael. Movement Analysis Cadillac Workbook. (2000-2012)

Body Arts and Science International

Isacowitz, Rael. Movement Analysis Mat Work Workbook. (2000-

2012) Body Arts and Science International