Pilates isn’t just about core strength—it’s a game-changer for rehabilitation, injury prevention, and overall movement quality. Whether you’re recovering from an injury or just want to move better, both reformer and mat Pilates can help. In this blog, we’ll break down the benefits, differences, and how Pilates can be integrated into physiotherapy to fast-track your recovery.

What Is It?

Pilates is a form of low-impact exercise designed to improve flexibility, strength, and body awareness. Created by Joseph Pilates in the early 20th century, it has since evolved into a widely used approach in fitness and rehabilitation settings. It focuses on core control, alignment, and fluid movement, making it a go-to for physiotherapists working with patients recovering from injury or managing chronic conditions.

There are two main types:

• Mat: Uses body weight and small props like resistance bands or stability balls.

• Reformer: Uses a specialised machine with springs and pulleys to add resistance and support movements.

Why Physiotherapists Love It

Physiotherapists often incorporate Pilates into rehabilitation programs because it targets key muscle groups without overloading injured tissues. Key benefits include:

• Core Activation: Strengthens deep abdominal and spinal muscles, crucial for posture and back health.
• Joint Stability: Improves balance and reduces the risk of re-injury.
• Low-Impact Strengthening: Perfect for those recovering from surgery or injury.
• Enhanced Flexibility: Aids in movement efficiency and reduces stiffness.
• Mind-Body Connection: Encourages better movement patterns and control.

Reformer vs. Mat: Which One’s for You?

Both styles offer great benefits, but they have key differences:

Feature	Reformer	Mat
Equipment	Uses a reformer machine with adjustable resistance	Uses a mat and small props like bands and balls
Support & Resistance	Offers assistance for controlled movement or resistance for strength-building	Relies on body weight and gravity for resistance
Best For	Injury rehab, strength building, and controlled movement	Core control, flexibility, and functional movement
Accessibility	Requires access to a reformer machine (usually in a clinic or studio)	Can be done anywhere with a mat

Common Pilates Exercises for Rehabilitation

Mat Exercises

• Banded Bridging: Lying on your back with a resistance band around your thighs, lifting the hips while keeping knees in line to activate glutes and core.
• Dead Bug: Lying on your back, moving opposite arm and leg while keeping your core engaged.
• Single Leg Stretch: Alternating legs in a controlled motion while engaging the deep core muscles.
• Side-Lying Clams: Strengthens the hip stabilisers to improve knee and lower back function.
• Roll-Up: A slow, controlled movement to strengthen the core and improve spinal flexibility.

Reformer Exercises

• Reformer Leg Press: Lying on the reformer carriage, pressing against the foot bar to build lower limb strength and control.
• Footwork Series: Using different foot placements to target various muscle groups in the legs and feet.
• Seated Arm Work: Using the reformer’s pulleys for controlled upper body strengthening.
• Long Stretch Series: Engages core muscles while performing a controlled push-up motion on the reformer.
• Short Spine Exercise: A gentle way to mobilise the spine while engaging deep core muscles.

How Pilates Helps in Physiotherapy

1. Rehabilitation After Injury

It can be a fantastic rehabilitation tool for conditions such as:

• Lower back pain
• Post-surgical recovery (e.g., knee or hip replacements)
• Shoulder injuries (e.g., rotator cuff tears)
• Chronic pain conditions like osteoarthritis

2. Improving Posture & Reducing Pain

Many injuries and chronic pain issues stem from poor posture and muscle imbalances. It can help correct these imbalances by:

• Strengthening weak muscles
• Improving spinal alignment
• Enhancing body awareness

3. Enhancing Athletic Performance

Athletes use Pilates to prevent injuries and optimise performance. Sports like running, swimming, and soccer require core strength and joint stability—both of which can be benefits.

4. Managing Chronic Conditions

For those with long-term conditions such as:

• Osteoporosis (Pilates can help improve bone density and balance)
• Parkinson’s disease (focuses on controlled movement and coordination)
• Hypermobility syndromes (strengthens stabilising muscles)

Case Study: Overcoming Chronic Back Pain with Reformer Pilates

Meet Julie (name changed for privacy), a 42-year-old office worker who came to our clinic with persistent lower back pain. She had tried traditional physiotherapy exercises before but found it hard to maintain consistency.

After a thorough assessment, we introduced her to reformer, focusing on core strengthening and postural control. Within four weeks, she noticed a significant improvement in her back pain, mobility, and confidence in movement. Now, she attends weekly sessions to keep her back strong and pain-free.

Getting Started

If you’re recovering from an injury or want to improve your strength and mobility, Pilates could be a great addition to your rehab plan. At our clinic, we offer both mat and reformer Pilates under the guidance of experienced physiotherapists, ensuring safe and effective exercise tailored to your needs.

Watch Reformer Pilates in Action

For an example of a reformer session, check out this video: Reformer Pilates Example

Final Thoughts

Pilates isn’t just a workout—it’s a movement system that enhances recovery, strengthens the body, and promotes long-term health. Whether you’re new to it or looking to refine your technique, incorporating it into your physiotherapy plan can be a game-changer. We offer clinical pilates in our clinic at XPhysio Frenchs Forest. If you are curious, give us a call today on 9806 3077.

References

• Australian Physiotherapy Association. (2023). Pilates in Physiotherapy Rehabilitation. Retrieved from https://australian.physio
• Pilates Foundation Australia. (2023). Benefits of Pilates for Injury Recovery. Retrieved from https://www.pilatesfoundation.com.au
• Joseph Pilates. Return to Life Through Contrology. 1945.