Pilates
The Pilates Method is a physical fitness method that was developed by Joseph Pilates and his wife Clara in the 1920s. It is an exercise program of physical movement designed to stretch, strengthen, and balance the body. Coupled with focused breathing patterns, the systematic practice of specific exercises are believed to be good not only as a fitness activity, but also as an assistance for professional sports training and physical rehabilitation.
How does the Pilates Method Work?
Pilates called his method „Contrology“ because he encourages the use of the mind to control the muscles. His exercise program focuses on the core postural muscles that are essential to support the spine. The Pilates method strengthens, lengthens, and balances spinal musculature. He designed specialized equipment like straps to hold feet or hands, supports for back, neck, and shoulder that both challenge and support the body. The method works by toning muscles as well as balancing muscular force at the joint level. The basic idea is that if the core muscles, the deep abdominals, are strong and working properly, then the rest of the body is free to move without unnecessary tension. As core strength is developed, stability of the entire torso is established. This is achieved by strengthening the deep abdominals and by learning how to stabilize the upper torso while keeping the entire area free to move.
The Six Pilates Principles
The six Pilates principles are as follows: Breathing, Centering, Control, Concentration, Flow, and Precision.
Breathing: Pilates emphasizes to use a full breath in his exercises. He wants the lungs to really pump the air fully in and out of the body. To coordinate the exercises with breathing and using breath properly is an integral part of the Pilates exercises.
Centering: The focus has to be physically brought to the center of the body, to the area between the lower ribs and the pubic bone. All exercises begin here and flow outwards.
Control: This refers to muscle control, from larger limbs down to finger positioning.
Concentration: This is about giving the exercises one’s full attention until complex movements eventually become second nature.
Flow: The exercises should be done in a flowing manner and grace of motion should be put over speed. The energy of an exercise connects all parts of the body and flows through the body in an even way.
Precision: Awareness is sustained throughout each movement and the focus should be on doing one precise and perfect movement so that it becomes natural.
Pilates Exercises
These six Pilates principles along with core strength and torso stability set the Pilates method apart from other types of exercise. There is a strong focus on the quality of each movement, rather than the speed or the number or repetitions with which they are performed. The body moves as one integrated whole, instead of isolating separate parts. To achieve maximum benefits, it is crucial to maintain proper alignment and form during exercise.
Some Pilates exercises are performed on specialized Pilates equipment, including the Pilates Reformer, Pilates Cadillac, or Ladder Barrel, but the basic system can be done on a normal floor mat. Small accessories such as balls, resistance bands and Pilates rings can be added to the exercises for more variety. Ideally, Pilates exercises are practiced in a Pilates studio under the careful supervision of a certified Pilates instructor.
The Pilates method is being used to train dancers and many professional athletes in flexibility and physical strength. It is further being used in the rehabilitation process by many physical therapists.