materi pelatihan pilates

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dr. Prijo Sudibjo, M.Kes., Sp.S., AIFO.

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Josep Pilates (1883)

menggabungkan:

• _{Unsur bela diri}

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Memperoleh kebugaran optimal  fisik,

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Manfaat Latihan Pilates

_{Memperbaiki sikap tubuh (postur) & fungsi tubuh}

Pilates 

Postur tak baik nyeri sendi/otot

__{sirkulasi darah, gerakan sendi & penyembuhan diri sendiri} __{kepadatan tulang}

_{Meredakan stres}

(kombinasi pemahaman gerakan, pernapasan yg dalam & pelepasan

ketegangan)

__{sistem imun tubuh} __{kehidupan sex}

__{keseimbangan & koordinasi}

_{Anti penuaan (tulang punggung lebih sehat)} __energi

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_{Harus menguasai}_{gerakan dasar}_{(u/ keberhasilan gerakan)}

1.Sikap Berdiri (awal latihan), tumpuan pd jempol kaki, pangkal jari 5 & tengah tumit (membentuk segitiga)

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PRINSIP GERAKAN LATIHAN PILATES

a. Relaksasi

b. Konsentrasi

c. Kesejajaran lurus

d. Pernafasan

e. Pemusatan latihan kekuatan inti

f. Koordinasi

g. Gerakan mengalir

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Range of Motion (ROM)



_Active

person does the moving

Have person move joint through each of its

various ROM movements

Note the angle of each joint movement

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Range of Motion (ROM)



_Passive

person relaxes and allows you to move the

joints

Done if person is unable to do active ROM

 ALWAYS stop if the person complains of pain

 NEVER push a joint beyond its anatomic angle



_{Use a Goniometer to determine exact ROM in}

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Muscle Strength



_{As you are testing ROM}



_{Test muscle strength}

Ability to perform the ROM against resistance

 Symmetry

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Grading Muscle Strength

₅ _Normal _{100% Complete ROM against full}

resistance

₁ _{Trace 10% Muscle contraction visible}

but insufficient to move joint

₀ _{None 0% No visible or palpable muscle}

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Joints That Deserve

Particular Attention

_{Temperomandibular Joint} _{Cervical Spine}

_{Thoracic and Lumbar Spine} _Shoulders

_Elbows

_{Hands and Wrists} _Hips

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Palpation:

Temperomandibular Joint

_{Place the tips of your} index fingers directly in front of the tragus of each ear

_{Ask the person to open} and close the mouth

_{Note any decreased} range of motion,

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Cervical Spine

_{Inspect neck for}

Alignment

Symmetry of skin folds and muscles

_ROM

Forward flexion (45°) Hyperextension (55°) Lateral bending (40°) Rotation (70°)

_{Strength of sternocleidomastoid and trapezius} muscles

ROM against resistance

With rotation, you are simultaneously testing CN

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Thoracic and Lumbar

Spine

_{Inspect spine for alignment}

Scoliosis

 Lateral curvature of the spine

 Becomes accentuated on forward flexion at the waist

Kyphosis

 Excessive convexity of the thoracic spine

 Forward and downward hunching of head, neck, shoulders  “Hunchback”

Lordosis

 Excessive concavity of the lumbar spine  “Swayback”

List

 Leaning of the spine

 May be from herniated lumbar disc/painful paravertebral

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Thoracic and Lumbar

Spine



_{Palpate the spinal processes and}

paravertebral muscles

Nodules

Tenderness



_ROM

Forward flexion (75°)

Hyperextension (30°)

Lateral bending (35°)

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Shoulders



_{Inspect shoulders and shoulder girdle for}

contour



Palpate the joint spaces and bones of

shoulders



_ROM

Forward flexion (180°)

Hyperextension (up to 50°) Abduction (180°)

Adduction (50°)

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Elbows



_ROM

Flexion (160°)

Extension (180°)

Pronation and supination (90°)



_{Muscle strength}

Flexion

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