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Pilates
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| In the early twentieth century a man named Joseph Pilates developed an excercise system to rehabilitate clients ranging from veterans to stars in the entertainment industry. |
| Pilates called his method
Contrology, because he believed his method uses the mind to control the muscles. The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles. |
Principles
The Pilates method has a philosophical and theoretical foundation. It claims is not merely a collection of exercises but a method developed and refined over more than eighty years of use and observation. |
Mind over matter
The central aim of Pilates is to create a fusion of mind and body, so that without thinking about it the body will move with economy, grace, and balance. The end goal is to produce an attention-free union of mind and body. I believe in using one's body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The method requires that one constantly pay attention to one's body while doing the movements. Paying attention to movement is so vital that it is more important than any other single aspect of the movements. |
Breathing
Pilates believes in circulating the blood so that it can awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly it has to be charged with oxygen and purged of waste gases through proper breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise. Pilates sees forced exhalation as the key to full inhalation.
"Squeeze out the lungs as you would wring a wet towel
dry," Joseph Pilates said. The Breathing, too, should be done with concentration, control, and precision. Breathing, not only oxygenates the muscles, but proper breathing reduces tension in the upper neck and shoulders. Pilates breathing is a posterior lateral breathing, meaning when inhaling you breathe deep into the back and sides of your rib cage. At the same time as you exhale you feel the engagement of your deep abdominal and pelvic floor muscles and maintain this engagement as you inhale. It should be properly coordinated with
movement. Each exercise is accompanied by breathing instructions. Joseph Pilates stated,
"Even if you follow no other instructions, learn to breathe
correctly." |
Centering
Pilates calleds the very large group of muscles in the center of the body – encompassing the abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises begins from the powerhouse and flows outward to the extremities. Physical energy exerted from the center coordinates one’s movements. Pilates feels that it is important to build a strong powerhouse in order to rely on it in daily living. We modern instructors call the powerhouse the “core”. |
Concentration
Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be assessed when doing a standing exercise that tones the triceps. Beginners learn to pay careful attention to their bodies, building on very small, delicate fundamental movements and controlled breathing. In 2006, at the Parkinson Center of the Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson's disease. |
Control
Pilates is built on the idea of muscle control. That means no sloppy, uncontrolled movements. Every Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and produce positive results. Pilates emphasizes not intensity or multiple repetitions of a movement, but proper form for safe, effective results. |
Precision
Every movement in the Pilates method has a purpose. Every instruction is vitally important to the success of the whole. To leave out any detail is to forsake the intrinsic value of the exercise. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Eventually this precision becomes second nature, and carries over into everyday life as grace and economy of movement. |
Flow or efficiency of movement
Movement should be kept continuous between exercises through the use of appropriate transitions. Once precision has been achieved, exercises should flow within and into each other in order to build strength and stamina. |
| Pilates is for everyone. There is a common misconception that it is only for those of us who are fit and flexible. All Pilates can be modified to meet you where you are while on your journey to a "better" you. |
