Here is our english presentation.
You can watch if you give a s*it ;)
https://youtu.be/sNHR1gEXwE0

19.2.2016 Oral prasentation Mia Hiltunen

History of Pilates

Joseph Pilates developed Pilates working method over 70 years ago. He was born in Germany 1880. He devoted his life to human physiology studies. He wanted to find different ways to heal human`s physical appearance. Because when he was a child he had different variety of diseases. 

At the beginning of her studies Joseph Pilates started thinking different ways of healthy and physical training. He researched yoga, acrobatic and animal`s ways to move. He developed his own theory for possibility of movement and physical training benefits.

1926 Joseph Pilates moved to New York. There his method was held in high esteem. Athletes, especially, boxers, actors, dancers and gymnasts respected Joseph`s theory and ways to teach.

Pilates is used more in rehabilitation than common exercising. Even today you can read those same things from health- and fitness magazines whom Joseph Pilates crew up in 1920 century. 

“ To live a happy and joyful life you must take care of your body and mind to exercise and live healthy.” - Joseph Pilates –

 What is Pilates

 

If you do pilates regularly you develop strength, flexibility, tone up, improve posture, - breathing, concentration, co-ordination and equalize the muscle imbalances. Focus keeping your body control, co-ordination and accuracy of movements. Quality over quantity. 

Pilates practices deep muscles of the body. There is a wide range of variation of moves. You can also use different equipments like balls and devices. There are a hundreds of different variations of pilates movements, but usually used about 20 movements included different variations.  Those movements can be used both beginners and experts.

What is Fitness Pilates

Fitness Pilates (FB) is mixed classic Pilates movements and common fitness training. Movements are custom for beginners and experts, younger and older people. Anybody can have help from FB to their injury or problems of their body. Bring exercise within the reach of all age groups and levels, making each person feel successful and comfortable.

The FB concept has been developed by the directors of Teamwork Germany Esben Alvik and Lexie Griffiths with Wasa Fitness Support Oy. 

Benefits of Pilates

In changing fitness world new trends come and go. Pilates is the few exercising forms which remains reliable. Pilates can be used to contribute to the following factors:

-          Body posture

-          Flexibility and mobility of joints

-          Stronger core

-          Balance

-          Co-ordination

-          Strengthen

-          Mind vitality

-          Body awareness

-          Stronger back muscles

-          Better stress control

Morality/platform of Pilates

Concentration

“Be present.” Body control and thinking are extremely important.

Centering

Strengthening your abs helps develop your body strength, endurance and body control together with lengthen on your spine and stretching at one time, while deep abs protect your lower back.

Control

While maintaining control of the body is wiry the stronger and longer the more effective a more balanced way. The slower the movements are, the more we use force.

Isolation

It is very important to learn how activate muscles in the correct order to get results. Usually we use stronger muscles so that smaller and weaker muscles doesn`t contract frequently. The right way of control: concentration and isolation of the muscles we learn to feel our own body. 

Flowing movements

Flowing movements smoothly into each other, which leads to the use of muscles in a more balanced way.

Breathing

Inhalation support the movements and activate muscles.

Routine

Regular exercise will help you learn the movements and improve your posture.

Precision

Quality over quantity. Focus on body control, coordination and accuracy of movements.

 

Breathing in Pilates

Breathing is automatic but only few people use their whole lung capacity while breathing. In Pilates breathing technics is very important because these technics helps you to do movements properly. When you breathe, the aim is to feel your back, sides and thorax/chest. If you breathe only superficially you can`t do the movements that effectively and you don`t get muscles support.

Sources

Fitness Pilates modul 1. Wasa Fitness Support Oy, Teamwork- Germany, Esben Alvik & Lexie Griffiths

https://www.google.fi/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjspoiEkeXKAhXLEiwKHSooCQQQjRwIBw&url=http%3A%2F%2Fwww.joelispilates.co.uk%2Fjoseph-pilates%2F&psig=AFQjCNFzehnkaZcYQwx683kddZBJxqkKDw&ust=1454916465853937

http://www.methodputkistolohja.com/fi/PALVELUT/PILATES-LAITTEET/

©Mia Hiltunen

          Skills and Qualities needed of a Successful Physiotherapist: 
                                 Group B (1st February) 

                  

                   

Winter Swimming Experiences

                                   

      Dear Students - If I remember correctly, you went winter swimming this week. 

      Here are some comments shared by earlier years' students. Feel free to add
      your own comments if you feel like it!

    

       Winter Swimming Experiences (Physiotherapy students) 

   

                                                     

Miscellaneous:

♣  Winter swimming –how mad is that?

♣  Winter swimming has a solid foothold in Finnish traditions. There are over 100 000 active winter swimmers in Finland.

♣ Ice swimming relieves stress, stimulates body and mind, improves the quality of sleep, improves circulation and tolerance of cold.

♣  When you go into the freezing cold water from the sauna or without the sauna, it will promote your health in many ways.

♣  People are suffering from stress and then they go and cause it themselves.

♣  I can guarantee you that work is not what you are thinking of when you stand outdoors wearing a swimsuit when it’s -3C and windy.

♣  The hardest part in ice-swimming is when you stand on the shore and think how cold the water is. That’s the part where it’s easy to get cold feet (also literally).

♣  Winter swimming can also improve one’s self-esteem.

           

                                                        

Before:

♣  When we got to the lake and I’d paid 5 euros for the experience, I decided “That’s it, I’m going in!”

♣  Winter swimming can also cause you stress if you are afraid of the cold water.

♣  First when we got there we needed to pay almost 5 euros for our visit. Five euros for freezing ourselves! I couldn’t realize how someone wants to pay five euros for that. Instead you could buy yourself a nice, hot cup of coffee in a café, for example. 

♣ When you’re walking from the locker room into the lake, don’t hesitate. Just go and be determined to do it.

♣ When I went to the shore where the swimming spot was, my heart rate went even higher. I was scared to death.

♣ I sat in the sauna for almost half an hour building up my courage and finally got out feeling very confident.

♣ I had prepared myself to stay strong and avoid crying. Fear tried to engulf me, but I had decided that if something happened, I would die as a hero (heroine).

♣ I tried to come up with some excuses that I can’t go into the water, but I guess the group pressure has a really strong effect on me, and finally I gave up.

♣ Just when we arrived at the sauna, there were a couple of our classmates who went into the cold , freezing water. “They are crazy”, I thought. But still I knew that there was no other option than going into the dressing room and putting your bikinis on.

                                                

  

During:

♣ I felt blood rushing through my veins, my body was pumped with adrenaline and the feeling was amazing!

♣ My dip in the water was very quick, but still long enough to take my breath away for a few seconds.

♣  In the water I felt nothing because the cold water paralyzed me for a second, but then I felt extremely cold and my legs hurt.

♣ I forced myself to swim a little circle so that I could make more observations about my own reactions, but at the first time I couldn’t do more of them, because there was a voice yelling in my head “Get out of the water!”

♣ Everything seemed to happen so fast that I hadn’t really time to panic.

♣ I could feel a tingling sensation on my skin. My skin tingled a little. My skin looked red.

♣ We actually got so addicted to the swimming part that we repeated it four times, of course warming up in the sauna in between the dips.  

♣ First I dipped my other foot into the water and it felt like Leonardo DiCaprio describes ice-cold water in Titanic when it hits you: “It’s like a thousand knives stabbing all over your body”.

♣  In the sauna there was an old lady, who was very furious. She didn’t like it when all the heat went out as we were coming into the sauna. Excuse me, but it’s impossible for us to know behind the door when exactly she has thrown water on the rocks.

♣ The third time felt much easier and I have to admit that I enjoyed it.

♣ Winter swimming can cause you a hyperactive state or a state of harmony.

♣ When I was talking with the other girls in the sauna I heard that all of them had dipped their whole body into the water (except the head). I was so unhappy with myself and I decided to try it as well. But while I succeeded in dipping my whole body into the cold water, the others went already for a small swim. As a competitive person I had to do it myself as well.

♣  When I was sitting in the sauna I thought that I’ll dip myself only once. However, after my first dip I felt so good that I wanted to do it again. So I dipped three times.

♣ Actually the water was warmer (+3C) than the air (+1C).

♣ The experienced winter swimmers look like they were going into a jacuzzi when they are going into the freezing lake.

♣  After I had convinced myself that this is good for my health, I raised my butt off the bench and exited the sauna.

♣ The physical effects I noticed were the sensation of not being able to breathe and the changes in the muscle tension.

♣ I think we were screaming that time. But there was something fascinating about it.

                                                            

    
 After:

♣  It was a refreshing experience and I felt like a Superman for a moment.

♣  I always think after winter swimming that you have overcome yourself.

♣  After winter swimming you will be proud of yourself.

♣  You may even have the feeling of achievement.

♣  I felt how I was able to think clearly and my decision-making got better.

♣ This euphoric feeling after such a great adrenaline rush felt really good.

♣ People say they get a sensational feeling after  winter swimming.

♣ Winter swimming makes people happier and perkier.

♣ My mind was open and I was glad. I felt like the lake had taken my sorrows.

♣ I hate cold water. But after winter swimming I felt so calm and relaxed. I also felt “bubbly” and not so tired anymore.

♣ I think that group pressure was the word of the day.

♣  You should trust what your body and mind says. If it feels good, the odds are large that you end up hooked on winter swimming.

♣  After winter swimming I felt very relaxed and good. It was easy to believe the studies on hormones, endorphines and better health. Maybe I could join the maniacs as well?

♣   Winter swimming is definitely a positive experience and I’m really glad I dared to try it.

♣   When I got home after the winter swimming, I  was a total couch potato the rest of the evening.

♣  I like the very relaxed feeling that follows after you have been in the cold lake and in the sauna, and I also like the excitement which is still part of it all.

♣  Every time I’ve swum, I’ve got hooked up to the feeling of adrenaline rush and one dip in the water has never been enough.

♣  Winter swimming gives you an energetic and fresh feeling!

♣  Now I’ve been into winter swimming for two years and I just love it!

 

    

Linguistic comments on your contributions

Linguistic Comments (on your contributions)

When you are using a computer …
When you are working on/at a computer …

Your wrist is lying relaxed on the table /
Your wrist lies relaxed on the table.

Remember also to take/have breaks

At the computer

Also remember to alternate the hands when using the mouse to avoid too much stress on the one (other) hand only.

Benefits:

-helps concentration

Stretching

Soles / Feet on the floor

Stretch BREAKS

Sit on the back part of the chair. / Sit with the chair supporting your lower back.

Muscles get tense.

Adjust the backrest of your chair.

This position strengthens your back and abdominal muscles.

Stand flat on both feet. /Stand evenly on both feet.
Share / Distribute the weight on both feet.

The benefits of standing: Improves your posture, decreases
back and shoulder pains and increases your well-being at work. 

By doing this you’ll enjoy your job and you keep going better. /keep up the good work.