What is GYROTONIC®?
When I first heard a colleague talk about gyrotonic about 4 years ago, I was like “GYRO WHAT? To me it sounded like some form of geriatric exercise, so I asked her more about this type of exercise and she gave me the low down. ‘Gyro’ in greek actually means spiral or circle, and tonic means tone or invigorate. I then decided to sign up for some classes to check it out. I walked into a studio in Boston and to my surprise, I stumbled upon a small room with about 7 of these large pieces of equipment. All of the gyrotonic towers were intriguing to me, as they are handcrafted, and each one looks like a unique, wooden masterpiece. Growing up, I was a competitive swimmer and ended my career in college. I was always looking for an exercise similar to swimming where I would not have to jump in a freezing cold pool and expose myself to chlorine. When I started my first session with gyrotonic, I knew I had to become a certified instructor. Not only was I so happy to have found a fluid and rhythmical movement that reminded me of swimming, but I also really enjoyed having a one-on-one session where my super knowledgeable instructor had all eyes on me. If I did something wrong or engaged a muscle incorrectly, she was able to modify the exercise for me. I was coming back from a right hip injury, and gyrotonic was the best way I could have eased back into safe exercising because of the personalized treatment.
**Photo taken at GYROTONIC® Boston Central
EVERYONE is familiar with pilates and its popularity in the exercise world, however not many people are familiar with gyrotonic. As a gyrotonic instructor, I am often asked the question “What is gyrotonic?” and “How does it differ from pilates?” Gyrotonic is a unique movement method that incorporates simultaneous lengthening and strengthening of muscles. It helps to stimulate circulation and improve joint mobility and coordination. Gyrotonic exercise includes spiraling, circular movements, and more rhythmical movements, making it feel more like dancing, swimming, yoga, and Tai Chi. Most conventional strengthening regimens are more linear or isolated movements that do not include functional everyday movements. As humans, we do not move in a single plane, so it is important to do strengthening and exercise in more of a circular plane in order for it to carry over to activities of daily living. The whole idea of gyrotonic is to strengthen/stabilize muscles while lengthening the muscles and allowing the joint to move through a natural range of motion without compressing the joint.
Finally, special attention is focused on spinal motions to increase mobility and stability of the spine and pelvis. We, myself included, are so used to sitting all day long, whether it be in the car or at work. With prolonged sitting, we lose the mobility in our spines. This rigidity in our spines can cause a forward head and rounded shoulder position, and in turn can displace the center of gravity, and cause the pelvis to work extra hard to maintain an upright position.
Specialized Equipment: The gyrotonic expansion system is a pulley tower that provides smooth, even support and resistance. There is also an adjustable bench and rotating handle unit that can be adjusted to fit individual body types. The gyrotonic tower supports the natural range of motion of joints and allows for functional three dimensional movement.
GYROTONIC® and persistent pain: It is often difficult finding a form of exercise that allows movement and release of endorphins, especially when you are experiencing pain. Gyrotonic is a specifically gentle form of exercise similar to yoga, however, the equipment allows you to take away some of the effects of gravity and allows you to experience less impact. The equipment also adapts to your body so that you can be as comfortable as possible doing the gentle motions.
Exercises: Here are some basic exercises that incorporate the gyrotonic principles without use of the gyrotonic expansion system. These are simple exercises to do while at your work desk and will help to improve sitting posture. Take note that these exercises should be done without any pain. If you experience any pain, please stop the exercise.
Step 1 – Finding your sit bones:
This simple exercise is REALLY important in order to find a “balanced” or more upright sitting posture. Sitting in a firm chair, make sure you have your feet supported by the floor about hip distance apart. Take your hands and place your palms face up underneath the bony part of your bottom. As you do this, see if you are shifting your weight to one side more than the other. You should feel equal pressure in both of your hands. If you are leaning to one side, shift your weight and find that nice balanced position.
Upright Seated Posture Poor Seated Posture
Step 2 – Seated Figure 8:
This is a great exercise for releasing tension in the pelvis/hips/low back. This aids as a gentle hip/back stretch by incorporating sitting posture and balance. It also helps to improve postural support and balance, which is SO important when sitting at a desk all day. Start by finding your sit bones and feel your feet grounded on the floor about hips distance apart. Maintaining a neutral spine, start by shifting your torso forward so that you have more weight on the front of your sit bones/thighs. Then, shift your weight over to your right sit bone and then back onto your right posterior sit bone or your right buttocks muscle. Next, allow your weight to come forward through the center and then repeat on the left side. You want to think of making a circle around each sit bone so that it makes a figure 8 shape. Here is a video to better help guide the exercise.
Step 3 – Spinal Motions on Chair: This exercise helps improve mobility in the spine.
Arch/Curl: Maintaining a seated position like the above exercises, lift your chest toward the ceiling and open your palms so that they face forward. Come back to neutral and then go into the curl. Curl: Tuck your chin and curl your upper back and lower. Try to maintain an elongated spine reaching through the top of your head. Try to prevent too much hunching or collapsing by vacuuming your lower belly towards your spine in order to prevent any compression in your spine. Repeat this arch and curl motion 5 times.
Seated Arch Seated Curl
Side Arch: Start in a neutral spine with arms by your side. Slowly, side bend your torso to the left, keeping your palms facing forward. Do not compress your left side, instead think of the left side bending but also elongating and maintaining space in the left hip. Come back to neutral and repeat on the right side. Perform this exercise 5 times on each side.
Right Side Arch Left Side Arch
Spiral (rotation): start in a neutral spine and rotate body to the left. An emphasis of the rotation should be placed through the rib cage. Come back to neutral and then switch sides, rotating to the right side. Repeat exercise 5 times on each side.
Right Spiral Left Spiral
Wave: Start in a neutral spine position and spread feet a little further than hip distance. Lift spine into arch position and then slowly bend forward at the hips. Once you get closer to your thighs, start to tuck your tailbone and curl your low back. Think of the curl starting from the lowest part of your back and then ending with a tuck of the chin. This should create a wave-like appearance and it feels wonderful!
Want to give it a try? Here is how to find a gyrotonic studio near you!
Find a gyrotonic studio near you!
FAQ
What are pelvic floor muscles?
The pelvic floor muscles are a group of muscles that run from the coccyx to the pubic bone. They are part of the core, helping to support our entire body as well as providing support for the bowel, bladder and uterus. These muscles help us maintain bowel and bladder control and are involved in sexual pleasure and orgasm. The technical name of the pelvic floor muscles is the Levator Ani muscle group. The pudendal nerve, the levator ani nerve, and branches from the S2 – S4 nerve roots innervate the pelvic floor muscles. They are under voluntary and autonomic control, which is a unique feature only they possess compared to other muscle groups.
What is pelvic floor physical therapy?
Pelvic floor physical therapy is a specialized area of physical therapy. Currently, physical therapists need advanced post-graduate education to be able to help people with pelvic floor dysfunction because pelvic floor disorders are not yet being taught in standard physical therapy curricula. The Pelvic Health and Rehabilitation Center provides extensive training for our staff because we recognize the limitations of physical therapy education in this unique area.
What happens at pelvic floor therapy?
During an evaluation for pelvic floor dysfunction the physical therapist will take a detailed history. Following the history the physical therapist will leave the room to allow the patient to change and drape themselves. The physical therapist will return to the room and using gloved hands will perform an external and internal manual assessment of the pelvic floor and girdle muscles. The physical therapist will once again leave the room and allow the patient to dress. Following the manual examination there may also be an examination of strength, motor control, and overall biomechanics and neuromuscular control. The physical therapist will then communicate the findings to the patient and together with their patient they establish an assessment, short term and long term goals and a treatment plan. Typically people with pelvic floor dysfunction are seen one time per week for one hour for varying amounts of time based on the severity and chronicity of the disease. A home exercise program will be established and the physical therapist will help coordinate other providers on the treatment team. Typically patients are seen for 3 months to a year.
What is pudendal neuralgia and how is it treated?
Pudendal Neuralgia is a clinical diagnosis that means pain in the sensory distribution of the pudendal nerve. The pudendal nerve is a mixed nerve that exits the S2 – S4 sacral nerve roots, we have a right and left pudendal nerve and each side has three main trunks: the dorsal branch, the perineal branch, and the inferior rectal branch. The branches supply sensation to the clitoris/penis, labia/scrotum, perineum, anus, the distal ⅓ of the urethra and rectum, and the vulva and vestibule. The nerve branches also control the pelvic floor muscles. The pudendal nerve follows a tortuous path through the pelvic floor and girdle, leaving it vulnerable to compression and tension injuries at various points along its path.
Pudendal Neuralgia occurs when the nerve is unable to slide, glide and move normally and as a result, people experience pain in some or all of the above-mentioned areas. Pelvic floor physical therapy plays a crucial role in identifying the mechanical impairments that are affecting the nerve. The physical therapy treatment plan is designed to restore normal neural function. Patients with pudendal neuralgia require pelvic floor physical therapy and may also benefit from medical management that includes pharmaceuticals and procedures such as pudendal nerve blocks or botox injections.
What is interstitial cystitis and how is it treated?
Interstitial Cystitis is a clinical diagnosis characterized by irritative bladder symptoms such as urinary urgency, frequency, and hesitancy in the absence of infection. Research has shown the majority of patients who meet the clinical definition have pelvic floor dysfunction and myalgia. Therefore, the American Urologic Association recommends pelvic floor physical therapy as first-line treatment for Interstitial Cystitis. Patients will benefit from pelvic floor physical therapy and may also benefit from pharmacologic management or medical procedures such as bladder instillations.
Who is the Pelvic Health and Rehabilitation Team?
The Pelvic Health and Rehabilitation Center was founded by Elizabeth Akincilar and Stephanie Prendergast in 2006, they have been treating people with pelvic floor disorders since 2001. They were trained and mentored by a medical doctor and quickly became experts in treating pelvic floor disorders. They began creating courses and sharing their knowledge around the world. They expanded to 11 locations in the United States and developed a residency style training program for their employees with ongoing weekly mentoring. The physical therapists who work at PHRC have undergone more training than the majority of pelvic floor physical therapists and as a result offer efficient and high quality care.
How many years of experience do we have?
Stephanie and Liz have 24 years of experience and help each and every team member become an expert in the field through their training and mentoring program.
Why PHRC versus anyone else?
PHRC is unique because of the specific focus on pelvic floor disorders and the leadership at our company. We are constantly lecturing, teaching, and staying ahead of the curve with our connections to medical experts and emerging experts. As a result, we are able to efficiently and effectively help our patients restore their pelvic health.
Do we treat men for pelvic floor therapy?
The Pelvic Health and Rehabilitation Center is unique in that the Cofounders have always treated people of all genders and therefore have trained the team members and staff the same way. Many pelvic floor physical therapists focus solely on people with vulvas, this is not the case here.
Do I need pelvic floor therapy forever?
The majority of people with pelvic floor dysfunction will undergo pelvic floor physical therapy for a set amount of time based on their goals. Every 6 -8 weeks goals will be re-established based on the physical improvements and remaining physical impairments. Most patients will achieve their goals in 3 – 6 months. If there are complicating medical or untreated comorbidities some patients will be in therapy longer.
Comments
This sounds great except patients with Pudendal Neuralgia can’t sit for any length of time or at all.
Any way to do this lying down?
Author Melissa Hines says:
“I would recommend doing these exercises in a standing or kneeling position if that feels okay for your symptoms. It would be hard to do the spinal motions lying down because it would not allow your spine to move freely.”
I have heard of Gyrotonics but have yet to try it – it is not readily available in my town. Looking at your descriptions/videos it has similarities to Feldenkrais. Finding your sit bones – pelvic clock in sitting, spinal flexion/extension, turning with spirals…. Have you ever tried a Feldenkrais Awareness through Movement class or a Movement Intelligence class (Ruthy Alon based on Feldenkrais)?
I, too am a swimmer, physical therapist…and a Feldenkrais practitioner (yes, I’m biased :))
Thanks for sharing this info…I will be looking at this more.
Allyson–I am not super familiar with Feldenkrais, but I do believe there are some similarities especially with the attention to breath into various spaces. I have never tried a Feldenkrais awareness movement class but sounds very interesting!
Awesome article Melissa!! Gyrotonic was incredible helpful in managing generalized tightness and low back pain during my first pregnancy. Can’t recommend it enough!
Nice article Melissa. The normal life like motion of these excercises make a lot of sense. Love the inclusion of the videos.
Well done.
Thank you for this excellent article. It is great to see therapists using less common approaches like Gyro in helping manage complex pain problems. I have been treating people with persistent pelvic pain (vulvodynia, dyspareunia and the many other names for persistent genital pain) and associated back, hip, sciatic pain, and even shoulder and neck pain for several years now. As a Physiotherapist who works with manual therapies, then in movement re-education using an approach that combines Franklin Method (see FranklinMethode.com), self awareness and evolved Pilates exercises, I see these exercises as totally do-able without a Gyrotonic machine (although these machines are truly remarkable – yes, I have worked out on one with a trained instructor /experienced rehabilitation Physiotherapist). I have created a program of exercises remarkably similar to those above, using Franklin balls or similar, and mind-based (think proprioceptive re-training) movements to challenge and change the compensatory movement patterning that becomes normalised in chronic pain patients. There are some extraordinary results coming out of this work, and it totally complements the work that Specialist Women’s Health Physiotherapists are doing with the specific pelvic floor treatments that they undertake. I follow the pelvic pain rehab group work which I totally appreciate. Thank you for spreading the word about ‘movement as therapy’. I look forward to the next instalment, as usual!
Best regards
Annemarie