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Pilates: an Exercise in Balance
Pilates is one of the most popular forms of
exercise around, mainly because
it produces real fitness
results without much of the 'strain and burn' involved in more typical workouts.
Pilates is one of the few forms of 'real' exercise that can be performed by
those with prior back, muscle, and joint injuries
(as long as it done under the supervision of an expert instructor).
Pilates exercise relies on a variety of special body movements which
stretch, strengthen, and tone
the various muscle groups of the body. The well-defined, controlled movements
are combined with a yoga-like mental focus that many
people find extremely refreshing. Pilates exercises are gentle, progressive, and
performed slowly with good postural alignment at
all times.
Pilates can be performed both, with and without equipment designed for this
type of exercise. Spring tension, straps to hold feet or hands, supports for
back (Cadillac, Wunda Chair), neck and shoulder are some important equipments.
Important Benefits:
-
The regular use of Pilates has been found to be successful in preventing
recurrent back pain
episodes. Recent research from the Physiotherapy Department at Queensland
University by Richardson and Jull, has demonstrated that by increasing the
co-ordination and strength in the deep
abdominal muscles,
i.e. transverse abdominals, that the lumbar spine is stabilised and
protected.
-
Provide faster injury rehabilitation
-
Lead to a clearer, more refreshed mind
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One who practices pilates regularly experiences increased overall body
strength and flexibility
-
The highest benefit is improved posture,
balance, and coordination
-
Increased lung capacity and circulation through deep, healthy
breathing is a
primary focus.
-
Bone density and joint health improve, and many experience positive body
awareness for the first time.
The principles
These are the essential principles to bear in mind whenever you perform
pilates exercises:
1. Concentration: Concentration is
fundamental to this way of exercising. This is not only because it is important
that every part of your body is moving or positioned correctly - a part of a
synchronised whole. It is also because when you concentrate on your body in this
way, it actually leads your mind away from any immediate concerns or anxieties,
and is profoundly relaxing. Constant focus on every movement is required.
2. The breath: The way you breathe is vitally important within the
Pilates method. In Pilates
exercises, you breathe out with the effort. This helps you to relax into a
movement. If you breathe in for the effort of an exercise, you will
automatically tense up. In order for the body to receive enough oxygen to
perform the exercise, we must breathe efficiently. In order to keep the lower
abdominals close to the spine; the breathing needs to be directed laterally,
into the lower ribcage. Moving on the exhalation will enable greater core
stability at the hardest part of the exercise, and prevents breath holding (Valsalva).
3. The 'girdle of strength': This incorporates three main areas - the
back, the abdomen and the buttocks. The upper back can be a major seat of
tension but when you learn to move the arms
correctly (from the middle of the back rather than the shoulders), this tension
will disappear. Nearly every Pilates exercise begins by drawing the navel gently
towards the spine. This both strengthens the traverse abdominal muscles so that
you will - eventually! - regain a flat stomach, and protects the back against
undue strain during the exercise. The third element in this girdle of strength
is the buttock muscles. By engaging and
squeezing these during the exercises, you not only tone the muscles themselves,
you also bring the body into perfect alignment, improving the posture and
protecting the back from strain or injury.
4. Flowing movements: Pilates is not based on sudden, jerky
movements. Instead, one position
flows as slowly and naturally as possible into the next. You move rhythmically,
your pace set by your own breathing and this warms the muscles and makes them
lengthen out rather than bunch and bulk up. Moving slowly also gives you time to
become aware of each part of your body so that you perform all the exercises
with precision.
5. Relaxation: This is an important element of the method at any time
but none more so than
during pregnancy. The warm-up exercises that
you should do before all of your exercise sessions - both during and after
pregnancy - help to reduce and remove the most common areas of tension in the
body, slow down the breathing and focus the mind. The relaxation exercises at
the end of the session are also important. During pregnancy, you are often
overwhelmed with feelings of tiredness. This final relaxation will help to
restore flagging energy levels and, just as crucially, to induce a more tranquil
state of mind.
Some of the pilates mat exercises are:
Usually taught as part of a group class, mat exercises primarily focus on
strengthening the muscles of the trunk and hip and increasing the flexibility of
both the spine and hips.
The Roll-Up, Leg Pull
Prone, Hundred, leg circle.
Pilates method exercise can seem a little difficult at first. But usually, after
a few sessions, most people begin to feel a real difference in their muscle
tone, strength, and flexibility as well as significantly improved posture. Also,
once you become comfortable with the unique movements and positions of Pilates,
you'll probably enjoy it enough to make it a regular part of your fitness
routine!
Finally, it may take awhile for the full benefits of a Pilates exercise
program to be realized.
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