Episode Transcript
[00:00:00] Speaker A: Welcome to the Deep Dive, where we sift through the latest research and insights to bring you the knowledge you need without the information overload. Today, we're taking a fresh look at Pilates. When you think about movement in Pilates, what often comes to mind? Probably precision, unwavering control, maybe even striving for that perfect form. Right. It's celebrated for improving posture, building core strength, boosting flexibility, benefits that are, well, truly undeniable.
But what if I told you that our understanding of perfect movement, especially in a practice like Pilates, might be due for a fascinating scientific update? Our Deep Dive today unpacks a recent scientific review, movement variability in Pilates, a scoping review by Pereira et al. Published just last year. Our mission is to explore the surprising science of movement variability, those normal, subtle, yet incredibly important dynamic variations in how we move.
We'll explore why this concept is crucial, especially in Pilates, and uncover what the current research landscape actually tells us. Get ready, because we're hinting at a paradigm shift here. What if the key to truly healthy, adaptable movement isn't rigid perfection, but rather a dynamic, intelligent kind of variation?
[00:01:08] Speaker B: It's a powerful question, definitely, and one that challenges a lot of our, let's say, traditional thinking. We often idealize this static, unchanging, perfect movement. But, you know, if you look at how the human body actually interacts with a complex, ever changing environment, well, that simply isn't how biology works. Our bodies are constantly making tiny, intricate adjustments. Understanding those adjustments and the patterns within them is where movement variability truly becomes central.
[00:01:36] Speaker A: Okay, you've hit on something fundamental there, that intuitive idea of perfect movement. But if biology rarely works that way, how do we even begin to measure or understand this dynamic quality, this movement variability? Beyond just saying there's a little wiggle room.
[00:01:51] Speaker B: That's really the crux of it. Historically, researchers looked at variability in a very straightforward way, what we call traditional or linear analysis. Think of it like using simple statistics.
Averages, standard deviations. You know, it measures how much your movement deviates from a mean. Kind of like trying to understand a symphony by just looking at its average volume. Useful for some things, sure, but it often misses the deeper, richer story of human movement. It tends to treat variability mostly as noise.
[00:02:21] Speaker A: Just random fluctuation.
[00:02:23] Speaker B: Exactly. But here's where it gets really interesting. With what we call nonlinear dynamic analysis, or NDA. This approach is a bit of a game changer because it treats human movement within the broader context of biological and natural systems. Instead of just measuring how much variation NDA uses these advanced mathematical techniques to Understand the pattern and structure within that variation.
It asks, is the variability just random noise?
Or is it a sophisticated adaptive signal that allows your body to respond intelligently to its environment?
Think of it as moving beyond a simple snapshot to a high definition video, one that reveals the complex choreography of your body's adjustments.
[00:03:04] Speaker A: So it's not just about how much my arm moves differently each time I lift it, but how that difference is structured. Like, is there a hidden logic to the noise?
[00:03:12] Speaker B: Precisely. NDA delves into the let's call it the texture of the variation. It reveals elements that tell us a lot about the system's health. For instance, it looks for periodicity. Does your movement have a subtle hidden rhythm that repeats?
Or self similarity? Meaning do smaller parts of the movement kind of mirror the larger pattern, much like the branches of a tree?
[00:03:32] Speaker A: Interesting analogy.
[00:03:33] Speaker B: And long range correlation, which asks how much a movement now influences a movement far in the future? It's about understanding the intelligent design within the variation, not just its presence.
[00:03:45] Speaker A: Right, the intelligence in the variation.
[00:03:47] Speaker B: Exactly. And to fully appreciate this, we really need to bring in the ecological dynamics perspective. This framework helps us view phenomena in their full interactive context, particularly the relationship between you, your body, and the environment you're moving within. It's not about following some rigid universal blueprint for movement. No.
Instead, it sees skill acquisition as an evolving adaptive practice. Your body, the specific task you're doing, the environment, they all constantly interact in complex nonlinear ways.
[00:04:16] Speaker A: So it's very context dependent.
[00:04:18] Speaker B: Absolutely. It's about maintaining scientific rigor while studying how we move naturally in the real world. Recognizing that these interactions are fundamental to how we learn, adapt and stay healthy.
[00:04:29] Speaker A: That makes a lot of sense. A much more holistic view of movement. Okay, let's connect this back to Pilates then.
When you look at the heart of Pilates, it's really all about individualization, isn't it? Respecting our differences, encouraging varied movements. Joseph Pilates himself emphasized tailoring exercises to the person, not forcing everyone into a single mold.
The goal isn't a rigid static ideal, but improving your quality of movement. Believing that a dynamic and adaptable motor system is inherently healthier, more functional. It feels like the philosophy of Pilates perfectly anticipates the scientific perspective we're talking about.
[00:05:07] Speaker B: It really does. Absolutely. This makes Pilates a seemingly ideal candidate for analysis through this ecological nonlinear lens. Because variability is intrinsic to all biological systems. It's built into the very fabric of healthy movement and adaptation. If Pilates aims to create an adaptable motor system, then understanding how it influences the patterns of movement variability should be, well, central to the research.
[00:05:30] Speaker A: It should be.
[00:05:31] Speaker B: So. This raises an important question for the scientific community.
If Pilates core philosophy already champions adaptable, varied movement, what do we actually know about it scientifically, especially through the sophisticated nonlinear lens?
That was the precise aim of the scoping review we're diving into today. To systematically map the existing evidence on movement variability in Pilates, identify concepts, theories and crucially, any knowledge gaps.
[00:05:58] Speaker A: Right. Given how perfectly Pilates seems to align with this idea of dynamic variability adapting to individual needs, you'd expect a treasure trove of research using these advanced tools to really show us how it all works, wouldn't you? But here's where our deep dive reveals something quite surprising, almost paradoxical.
[00:06:15] Speaker B: It truly is surprising. The researchers were incredibly thorough. They followed the strict PRISMA score criteria, which is, you know, the gold standard for systematic reviews. They searched five major literature, web of science, Scopus, Medline, places like that. Looked for articles published between 2002 and 2022 in several languages, specifically combining Pilates with human movement variability.
[00:06:36] Speaker A: A big net.
[00:06:37] Speaker B: A very big net. And the big reveal?
Despite this exhaustive search, despite the clear philosophical alignment, the review found only five eligible studies.
[00:06:48] Speaker A: Yeah. In 20 years, five studies.
[00:06:50] Speaker B: And even more striking, only one of those five studies actually used the Pilates method in its intervention.
[00:06:56] Speaker A: Just one.
[00:06:57] Speaker B: Just one.
That was the Row et al. Study from 2016. And critically, none of the studies identified utilized those powerful nuanced tools of nonlinear dynamic analysis we just discussed.
[00:07:08] Speaker A: Wow. Okay, that's genuinely shocking. It's like we have this incredible vehicle, Pilates, that we know gets people results, makes them stronger, more flexible. But the scientific community hasn't really opened the hood yet to understand the sophisticated engine inside, Especially not with the right diagnostic tools. It feels like a massive missing piece in understanding how Pilates truly works.
[00:07:30] Speaker B: It's a striking gap, no question. While the concept statistical sense, like simple standard deviation.
[00:07:40] Speaker A: See the amount again.
[00:07:40] Speaker B: Yeah, right. Which doesn't capture the rich dynamic patterns of movement we know are so crucial for health and adaptability. Yeah, it really points to a critical area for future research.
[00:07:50] Speaker A: Alright, so even with this surprising lack of deep research using NDA, let's look at what those few studies did hint at. They must offer some fascinating insights. Right? Even if they didn't fully use NDA or focus entirely on Pilates, what can we glean from them about variability?
[00:08:08] Speaker B: Absolutely. The Roet AL 2016 study, the single one with a Pilates intervention, it looked at elderly participants and it found that an eight week modified Pilates Program increased hip knee coordination variability during walking.
[00:08:21] Speaker A: Okay, increased variability, yes.
[00:08:23] Speaker B: Which suggests that the Pilates program led to more diverse and adaptable coordination patterns. It kind of indicates that variability is built in when building good, healthy motor patterns.
[00:08:32] Speaker A: So Pilates might help develop a richer, more resilient movement vocabulary, so to speak.
[00:08:38] Speaker B: That's a great way to put it. And other studies, though not exclusively on Pilates, reinforce this idea that variability is crucial for health.
For instance, research by Collegi Z et al.
They both showed that people with non specific low back pain often have decreased variability, less variability in their movement and postural control strategies. And this reduction was linked to decreased postural robustness and inefficiency. It suggests that reduced variability could be, as they put it, indicative of pathology.
In these cases, a loss of variability was kind of a red flag pointing to a less resilient system.
[00:09:17] Speaker A: So not enough variation can be a problem.
[00:09:18] Speaker B: It seems so in those contexts. Yeah. Now, variability isn't just about avoiding problems. It also seems to play a role in peak performance.
Sanders, 2007, observing skilled swimmers found that for highly specialized, efficient tasks like flutter kicking, skilled performance was characterized by low biological noise and small refined variability.
[00:09:37] Speaker A: Ah, so not no variability, but small and refined controlled.
[00:09:42] Speaker B: Exactly. It's not a lack of variability, but a highly controlled, intelligent kind of making it part of motor competency. And finally, Foreman et al.
Emphasized the need for ecologically valid testing for conditions like Parkinson's, which underscores the importance of studying movement in realistic contexts. Tying right back into that ecological dynamics perspective we talked about.
[00:10:03] Speaker A: Right. Getting away from overly sterile lab conditions.
[00:10:07] Speaker B: Precisely. So what emerges from these studies, even with their limitations, is this consistent pattern variability often appears as a key factor in both health and performance.
But as the review highlights, most treated variability as an environmental factor or used simple linear measures. They didn't explicitly explore its intricate non linear dynamics, particularly within an intervention like Pilates.
[00:10:30] Speaker A: Okay, so if there's such a gap in understanding Pilates through this advanced lens, why should you, our listener, care about nonlinear dynamic analysis?
What does this sophisticated scientific approach actually offer us in terms of understanding our own bodies, how we move every day?
[00:10:45] Speaker B: Oh, it's absolutely crucial for anyone interested in movement health performance, really. NDA has proven its power in various fields, offering insights that traditional analysis just. Well, it just cannot provide. For instance, in gait analysis, NDA is used to estimate fall risk in older adults. Very practical.
It's also vital in assessing static and dynamic balance. And for detailed postural analysis. These methods can show how reductions in postural regularity that healthy variability can be related to aging, injury or pathology, impacting the adaptive capabilities of your whole movement system.
[00:11:22] Speaker A: So it connects directly to real world function and health risks.
[00:11:24] Speaker B: Directly. And if we connect this to the bigger picture, many diseases, injuries, dysfunctions are directly linked to a loss of healthy variability.
Essentially, a more rigid, predictable movement pattern sets in.
[00:11:35] Speaker A: Like getting stuck in a rut. Movement wise.
[00:11:37] Speaker B: Kind of. Think of it this way.
A body that moves with too little variability is like an old car stuck in a single gear, rigid, prone to breaking down under stress. That's what we see with the loss of this healthy information.
But a body with intelligent variability, those higher controlled dynamic patterns, is like a high performance vehicle, capable of adapting to any terrain, moving with an effortless mastery that keeps it resilient, injury free.
[00:12:03] Speaker A: Okay.
[00:12:04] Speaker B: This isn't just about avoiding problems. It's about unlocking true movement potential.
[00:12:08] Speaker A: Wow, that's genuinely surprising though, because what you're saying is the very perfection or absolute stillness we often strive for, that might actually be a sign of a less adaptable, less healthy system. Yeah, it almost sounds counterintuitive to how many of us have been taught to move right.
[00:12:24] Speaker B: It is counterintuitive.
And that's precisely why the harbor and sturgiumata from 2009 is so illuminating.
This model proposes that efficient and mature motor skills are directly related to healthy states, and that Moobli variability isn't random noise. Instead, it has a deterministic structure, a hidden logic, if you will, that ultimately leads to the system's adaptability to various stimuli and stresses. This is the key insight.
[00:12:51] Speaker A: Adaptability through structured variability.
[00:12:53] Speaker B: Exactly. The model suggests that a truly healthy biological system actually presents what they call chaotic values in its time series analysis.
Now, this chaos isn't disorder in the everyday sense. It's a specific type of complex dynamic variability that allows the system to be robust, resilient and highly adaptable.
[00:13:11] Speaker A: So chaotic is good here in this scientific sense.
[00:13:14] Speaker B: In the specific mathematical sense, yes. Because if your system is overly ordered, too rigid, too predictable, like a ticking metronome, that's a problem. Or conversely, if it's highly disturbed, truly random, without any underlying structure, that's also a problem. Both extremes signal potential issues. A motor system that exhibits reduced variability becomes more predictable, more rigid, more mechanized. And this has significant implications for various health conditions as it reduces your body's capacity to adapt to new demands or unforeseen circumstances, makes it more vulnerable.
[00:13:48] Speaker A: So the powerful takeaway here is that while Pilates has all these well documented benefits, posture, flexibility, strength, and let's be clear, those benefits are absolutely real. We're only scratching the surface of understanding how it achieves these on a fundamental biological level. The ecological dynamics perspective supported by non linear analysis seems essential for truly appreciating how Pilates works its magic. It's about recognizing the intelligence in our movement, not just the mechanics.
[00:14:13] Speaker B: Precisely. The scoping review makes it abundantly clear the profound influence of Pilates on movement quality and overall health could be vastly better understood if researchers adopted these more nuanced, nonlinear approaches. We need to study variability not just as a simple outcome, but as an intrinsic complex characteristic of healthy movement, one that is actively promoted and enhanced by Pilates. It's really a call to action for the scientific community to bridge this critical knowledge gap.
[00:14:43] Speaker A: This deep dive has truly shifted our perspective. It shows us that movement variability isn't just noise in the system. It's a fundamental characteristic of a healthy, adaptable and high performing body.
From potentially preventing low back pain to enhancing athletic skill, understanding the pattern of our variability seems key to unlocking deeper insights into movement and health. So the next time you engage in movement, whether it's a specific Pilates exercise or just walking across the room, maybe take a moment to consider that subtle dynamic quality in your body, that constant intelligent adjustment. It's a sign of your body's incredible ability to adapt, to respond and to remain resilient in a constantly changing world.
[00:15:20] Speaker B: It truly redefines what good movement looks like, doesn't it? It's not about achieving some static, perfect pose frozen in time. It's about cultivating an intelligent, dynamic range that allows your body to thrive.
Think of it as developing a rich, adaptable movement vocabulary that keeps you agile and responsive throughout life.
[00:15:40] Speaker A: And that leads us beautifully to our provocative thought for you today. What if true movement mastery isn't about achieving a static ideal, but about cultivating the intelligent, dynamic variability that keeps our bodies resil and responsive throughout life. It's definitely something to ponder as you move through your day.
