Pilates

Pilates
written by Maryliz Phillips
Pilates & Yoga for Kids Instructor
BA (Hons) Dance and Culture- University of Surrey, England
MA Arts Management and Criticism- City University, England
Pilates Institute, England
Yoga training at Asana, Greece.
Email address: marylizp@hotmail.com




Introduction to Pilates:

Pilates is a method that has become increasingly popular the recent years and its success is the result of much than just fashion. Pilates is a system that was developed by Joseph Hubertus Pilates and contains a series of exercises designed to improve strength and flexibility. Based on quality and not quantity, pilates as a method re-educates the body creating a well-balanced and lithe physique.

The pilates technique is a unique system of stretching and strengthening exercises that tone the muscles, improve posture and flexibility and unite the body with the mind. The method’s philosophy focuses a lot on training the mind to work together with body and it therefore offers a unique way of understanding and appreciating your body’s strengths and weaknesses; namely, the first step to breaking bad posture habits.

As a form of exercise, pilates is suitable for everybody from all age groups and it is particularly beneficial to those who suffer from back problems. During all exercises the "powerhouse" (abdomen, lower back, and buttocks) is supported and strengthened, enabling the rest of the body to move freely. It is therefore natural that chiropractics and physiotherapists often recommend it for strengthening the back and the spine and also for rehabilitation purposes.


Historical Facts:

The Pilates technique, originally named “Contrology”, is a system that was developed by Joseph Pilates in the early 20th century. Pilates was born in Germany in 1880; he was a sickly child who suffered from asthma, rickets and rheumatic fever and dedicated his whole life to become physically stronger. In his youth he studied body building, diving, skiing and gymnastics. In 1912 he moved to England where he had a varied career as a boxer, circus performer and self-defence trainer for English detectives. The First World War interrupted his career and as a German national he was interned together with other fellow countrymen that lived in Britain at the time. This experience led him to further develop his method. He devised exercises to keep himself and his fellow interns healthy and for this purpose he used beds and other furniture to build fitness equipment. Pilates was widely credited when none of his inmates succumbed to an influenza epidemic that killed thousands.

After the war, Pilates returned to Germany where he continued developing his technique. His method attracted famous dancers like Rudolf von Laban and Martha Graham and even attracted the interest of the Hamburg Police force! When in 1926 Pilates received an order to train the new German army, he decided to leave immediately for America. On the ship to New York he met his wife Clara and upon arrival they opened up a physical fitness studio together. Pilates’ method attracted many top dancers as his technique complemented their training and soon actors and sports people also joined to learn the technique that strengthened the body without building a bulky musculature. Today, pilates has become popular worldwide and it has something to offer to everyone!


Positives and Negative Aspects of Pilates:

One factor that differentiates pilates from other forms of exercise is its holistic approach and the combined training of the body and mind to achieve correct alignment through the exercises. One of the major advantages of the method is that whilst working on larger and stronger muscles, it also strengthens the weaker muscles- often ones that many people are not aware of. Locating these smaller muscles and learning how to use them requires a great deal of concentration, control and precision- and for this reason pilates is commonly referred to as ‘thinking exercise’.

Pilates addresses the whole body and works the deeper muscles in a more focused manner helping to improve your posture, flexibility, strength and coordination as well as toning the abdominal region and the back. Regular practice and mastery of the technique stretches, strengthens and tones muscle. Pilates movements also increase body awareness, reduce stress and tension, increase energy and improve circulation and range of motion. Pilates is challenging without being strenuous and its focus is on muscle isolation.
To sum up the Benefits of Pilates:
• Is a refreshing mind-body workout
• Builds strength and creates long, lean muscles and improves flexibility
• Develops a strong core
• Creates an evenly conditioned body and prevents sports injuries
• Helps you be confident and safe
• And it challenges you!
Up to now there have been no reports of disadvantages associated with pilates; however it is bound to be a lot more effective and safe on a one-on-one session where the instructor can really focus on the person’s needs and specialities.
Who is Pilates for?
Pilates is for everyone and Pilates is for life!!!
Despite the fact that Pilates has become particularly popular, most people believe that to try it you have to be young, an athlete or dancer or at least very fit. This is a great misconception as pilates can be beneficial for people of all ages, fitness levels, and physical limitations. Pilates will just continue to grow and change with you throughout your life and practice.
Pilates can really benefit the fit person, the dancer and the athlete not only because it improves the body but also promotes the mind-body union through the neuromuscular coordination. Pilates’ balanced approach ensures that the body works as a whole system without overworking certain muscle groups.

Seniors also have every reason to try Pilates. The special adaptations made to the regular pilates lesson will help them improve their posture, balance, breathing, circulation, help them gain muscle and joint stability, increase their mobility and above all: help them perform daily tasks with ease whilst improve their self-confidence! Chiropractics and physiotherapists also recommend Pilates to those who suffer from osteoporosis.

Pilates and pregnancy is another beneficial combination as pilates targets the deep postural muscles, builds strength from the inside, develops core stability and re-balances the body to bring it into correct postural alignment. Pilates also provides an ideal preparation for labour and an important help for the recovery period after the birth.


What will I find in a Pilates class?

The Pilates technique is divided into Matwork and Machine work and just as with Yoga it can be taught in many different formats and systems. In the matwork class one may only need a mat, maybe a towel and most definitely comfortable clothing. Through the use of the weight and the resistance of your own body you can work really effectively and safely. However, in some matwork classes you may use special elastic bands, free-weights, small and large fitness balls, the magic circle as well as the foam roller. All these will add some extra resistance and will vary your program nicely.

It was the intention of Joseph Pilates that the equipment and the matwork would work to assist each other. The repertoire for the equipment is almost identical to the matwork series of movements. Using the equipment will enhance both understanding and performance of the matwork exercises and vice versa. Depending on the springs used, a machine-work exercise may become easier than done on the mat and conversely sometimes the spring tension may make a movement more challenging. The pilates equipment includes the Reformer, the Cadillac, the Wunda Chair, the Barrel, the Spine Corrector etc.