Proning to help Covid 19 patients has thoroughly captured my attention. I recently had two clients that tested positive for the virus and were hospitalized. Both told me they laid prone in their hospital beds, both told me their oxygen levels increased in that position. Laying on your belly allows for better expansion of the back lungs. I would love to tell you in this blog that proning can help you get over this virus faster, but that would be way beyond my scope of practice. I can share with you articles that I have looked up that will help you understand that proning is now standard care in patients that are afflicted with Covid 19. Click here to view a great video to see why proning may help during the coronavirus.
So why is this information relative to us as Pilates teachers? Well… we have a multitude of exercises that take place in a prone position. Besides strengthening and mobilizing our spines, could we also improve breath work in this position? Could we as Pilates teachers get our students really comfortable laying on their bellies, so if proning is ever particularly needed, they have access to that position?
Pulling Straps, Breaststroke, Swan, and Swimming are all prone long box exercises on the reformer. Because of the orientation to gravity, you will get thoracic and hip extension which is extremely lacking in our everyday life. It is also mostly unsupported and has all of your weight pressing down on the anterior side of your body, making these movements the ultimate prone exercises.
Unfortunately, I have several clients that are not able to put their bodies into these long box positions. If the client is overly kyphotic, and I laid them onto a long box, it would put their spine at end-range and not even give them the opportunity to move into extension. If the client doesn’t have enough hip range this position may cause strain in the lumbar spine. When this is the case I like to put the long box or exercise ball on the ground, then lay them over it. This will allow your hips and knees to flex and give the spine the opportunity to create more length. This position also gives the practitioner a perfect opportunity to practice prone breathing.
I get clients that still complain of the pressure the box or ball puts on them. Or they could be elderly and unable to get onto the ground. This would now be a good time to explore prone on the ladder barrel. The barrel is tall enough so there is no need to get on the floor. It’s a stable surface when put against a wall, so it’s very secure. Plus your body is a little less aggressive in gravity which gives the practitioner enough room to play with extension and breathing.
Because mat and virtual classes are more prominent these days, teaching and doing exercises like swimming, double leg kick, and Swan is a perfect way to practice proning. If your clients are not able to make these shapes for the same reason they couldn’t do pulling straps… it’s time to get creative! An ottoman is the perfect substitute for a long box. Maybe throw a pillow onto a stool and you have the perfect setup to do Breaststroke.
If you need more inspiration to find prone exercises, simply look to children. Their play has more ways to be prone than Pilates has exercises. Superman on an adult’s feet, laying on their belly to swing, and doing a puzzle on their stomach are just some of the ways to be prone. I have always said that if we still played as my kids do, there would be no reason for us to do Pilates.
Proning is not a new concept to me. I first heard of the term when I was a new mom and had to make sure my girls had tummy time. This “exercise” is crucial to a baby’s development. It helps him or her to build neck and back strength to sit up and then crawl. It also helps them to prevent a flat spot on the back of their head. This is especially crucial because research dictates that babies be put on their back to sleep to help reduce SIDS. Read about tummy time here. And click here if you want to see the cutest little baby ever practicing the prone position.
I also heard about proning when I was talking with my brother who is a pediatric physical therapist. He told me that they put NICU babies to sleep on their bellies because it reduces the stress in preterm babies. Click here to read an article about proning preemies. I also have a client that is a pediatric occupational therapist, and she prones her younger patients because it helps them visually build their depth perception. Click here to learn even more ways lying prone will help out little humans.
So hopefully you have come down to the end of this blog and understand that the prone position is very helpful to our bodies. As a Pilates teacher, you probably already knew that. Maybe this has just given you more resources to share with your clients that now include better breathing, improving the vestibular system, and working on sensory integration.
Now we can embody proning, and it will not be an accident!
