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Encouraging News to Reduce Kyphosis
Dr. Wendy Katzman, PT, DPTSc, OCS and her colleagues at the University of California San Francisco created a 12-week group activity program for women with an average age of 72 who had kyphosis or a stooped posture. The 2008 study was funded by a grant from the National Institutes of Health. The aim was to determine if women could experience improvements in posture, body strength, range of motion, and physical performance through a 12-week group activity program. In all of the women who participated, their kyphosis improved, meaning they stood taller with less of a stooped posture, they improved their strength and range of motion or joint flexibility, along with all of the other variables studied.
Dr. Katzman incorporated some of the movements from the study (many similar to what you might find in a yoga or Pilates program) into an evidence-based program called STAND TALL. You can see Dr. Katzman describe the STAND TALL exercise program on video or you can purchase the program from the American Physical Therapy Association for $15. The program helps reinforce good posture and body alignment as well as proper body mechanics while strengthening core and back muscles, improving posture and bone health with targeted strength training and weight bearing exercise.
Encouragement for movement activities was echoed by the American Journal of Public Health in an article titled Yoga for Women with Hyperkyphosis: Results of a Pilot Study. The authors report that women with kyphosis increased their height and decreased their degree of forward spinal curvature through three, one-hour long Yoga sessions that focused on breathing and movement. The bonus of these sessions was increased relaxation and peacefulness as well as the ability to become aware of their posture.
Check out this Times article about the US Army’s new approach to fitness: http://www.nytimes.com/2010/08/31/us/31soldier.html?_r=1&ref=pilates, serving as yet another reminder that Joe’s original intent was not to teach an exotic method of movement to a rarefied population (professional dancers), but to quite literally get down in the trenches and get soldiers to overcome their injuries and move better!
Check out this exercise from the Side-lying Series, perfect for the mama-to-be! http://www.fitsugar.com/Kerri-Walsh-Shares-Her-Pregnancy-Pilates-Routine-8541912
