Pilates in the Schools – Exercise & Learning
Pilates exercise . . .
1. Over-rides the body’s physiological response to stress. Concentrated and focused breathing initiates the relaxation response and re-integrates the nervous system for receptivity. Pilates exercises activate and integrate all the body’s systems to bring students back into an energized, alert state.
2. Organizes whole-brain function for optimal learning. Breathing and physical activity increases circulation which fuels the brain and body with oxygen and glucose.
3. Raises levels of glucose, serotonin, epinephrine and dopamine, all chemical messengers known to balance behavior and inhibit hunger. The chemical messengers present under stress usually create “quick fix” behaviors which lead to overeating and consumption of junk food.
4. Triggers BDNF, a neuro-tropic factor required for neurons to communicate. The flow of BDNF decreases after 20 minutes of sitting and is triggered again with movement.
5. Shifts body-brain into a homeostatic state – balancing brain chemicals, hormones, electricity and the functioning of all the body’s systems that support making healthy food choices.
6. Strengthens key areas of the brain – basal ganglia, cerebellum and corpus callosum – by building brain cells and connections.
7. Improves mental focus and concentration (Caterino and Polk, 1999) by stimulating the frontal lobe of brain – enhancing memory, creativity and academic achievement (Michael and Wild, 1991), (Brink, 1995).
8. Includes cross-lateral movements which help organize and stimulate the whole brain – unifying the cognitive and motor regions of brain and increasing synaptic connections (Dennison and Hannaford, 1994).
9. Enhances vestibular, cerebellum and reticular activating system integration – which is critical to strengthening our attention and coordination, both physical and cognitive.
10. Helps 85% of students who are kinesthetic learners (Hannaford, 1995). Learning through body is more powerful than learning through listening and recalling facts (Jensen, 1996).
11. Creates a fun, harmonious and safe way for learning and developing group dynamic and social skills.
12. Reduces stress, increasing mind and body fitness and developing key factors of life-time health:
i. Self-awareness
ii. Self-care and management tools and techniques
iii. Mind-body integrity
13. Exercise has been correlated with improved behavior, physical fitness and academic achievement.
Pilates in the Schools – The Mat Exercises
The following is the Pilates mat exercise protocol used in the pilot Pilates in the Schools program. It is designed for the age groups of students in the 5th and 6th grade. These exercises may not be appropriate for younger children.
1. Stand – Sit
2. Transition to The Hundred by rolling down
3. Roll Up
4. Rolling Like A Ball (Introduced at week 4)
5. Single Leg Stretch
6. Double Leg Stretch
7. Single Straight Leg Stretch
8. Double Straight Leg Stretch
9. Criss Cross
10. Spine Stretch Forward
11. Swan (Transitions to Swan Dive at week 4)
12. Single Leg Kicks
13. Double Leg Kicks
14. Spine Twist
15. Swimming
16. Seal to Stand
Safety Guidelines for Teaching Pilot Program:
1. Mats must be a minimum of 3/4 inch thick.
2. Ensure that there are a minimum of 12 inches of clearance on all sides of Mat.
3. Begin by demonstrating the rest position in supine (on back with both knees into chest).
4. Explain the use of rest position. In the event that a student is too tired, cannot hold the position of an exercise, or have pain of any kind, please ask them to assume this position.
5. Explain the importance of NEVER rolling onto the neck or looking side to side during the exercises.
6. Remind students to go to their individual limit and not to compare themselves to their friends and neighbors.
7. Mat must be cleaned after each use with cleaner provided.
Tips for Teachers
1. The Hundred: Table top position to start, progress to legs at 60-degree angle only. (Arms pump like moving through mud, or like pumping up an air balloon with a foot pump using your hands – no flailing.)
2. Roll Up: Strand of pearls analogy.
3. Single Leg Stretch: Emphasis on reaching legs out vs. pulling knees in.
4. Double Leg Stretch: Ladybug becomes a grasshopper.
5. Single Straight Leg Stretch: Remember Edward Scissorhands? . . . we have Joe scissor legs.
6. Double Straight Leg Stretch: Leaning tower of Pisa leans no more.
7. Criss Cross: Reach elbows back and out.
8. Swan/Swan Dive: Swan lifts his head out of the water and quietly hides again.
a. With addition of the dive: Swan lifts head out, sees a fish, dives to get it, and comes back up.
9. Spine Stretch forward: Sitting up tall as if to see out of the window of a Mack truck. Bend your knees if you need to sit up on sitz bones.
10. Spine Twist: “twister.” Like a blade of grass growing tall as it looks for the sun.
Emergency Protocol
In the event of an emergency follow your school’s standard protocol for emergency procedures.
