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 The Exercises
WHY HAS PILATES SUDDENLY BECOME SO POPULAR?
Good press and effectiveness! Also the current leaning towards all types of mind
body exercise fits hand in glove with Pilates. The Pilates method is by no means
new indeed it has been taught for over 80 years.
Physiotherapists, chiropractors, osteopaths and doctors often recommend Pilates.
Pilates based programmes can be adapted and modified for elite athletes or an
unconditioned participant. Skilled Pilates instructors can often accommodate and
work with remedial clients following injury, ill health or surgery where
traditional exercise may not be possible.
AIMS OF THE EXERCISES
Pilates exercise aims to strengthen the muscles that stabilise the spine,
improve spinal mobility and create muscle balance throughout the body. The
exercises are precise and focus on good posture and help improve body awareness.
Learning to stabilise the spine correctly through the core helps to create a
stronger flatter mid section, as well as strengthening the lower back and pelvic
floor muscles. Exercising deep postural neck and upper back muscles and
improving head, neck and shoulder alignment, helps reduce muscle tension in the
upper body and strengthen the shoulder area. By increasing body awareness and
movement quality, Pilates can help you achieve better results in all forms of
fitness training.
WHAT ARE THE EXERCISES LIKE
The exercises are mostly mat based exercises. This means that you may be lying
on your back, side or front; or kneeling, sitting or on all fours on a mat. Some
standing exercises may be used; these exercises are controlled and do not
involve impact (jumping). More about the exercises:
Some exercises involve ‘stability of the spine’, this literally means that the
spine stays still. Participants are taught how to stabilise their spine through
the use of deep lying stability muscles. Exercises can be used to challenge
stability, by using the weight of the limbs. Gradual progression and alternative
levels can be offered, so that each client can work at a level suitable for
them.
Some exercises focus on mobility of the spine. If the back is stiff/has poor
mobility in one section, it may become hyper-mobile either side. Good mobility
of the spine can promote a stronger back. To increase mobility, exercises
involving gradual controlled segmental movement of the spine are used. These
exercises may be performed in many positions and participants are instructed to
work with comfort as they perform exercises.
Whilst performing all exercises you should remain
‘Zipped and Hollowed’. Zipping refers to the engagement of pelvic floor muscles
and Hollowing refers to contraction of the deep abdominal muscles. Clients will
be instructed how to do this. These muscles stabilise the spine and when used
regularly become stronger, strengthening both the abdominal and lower back
muscles. They are fundamental to back stability.
Other exercises may focus particularly strengthening
the shoulder girdle and neck. For example, exercises on all fours help to
strengthen around the shoulder area. Clients will be taught how to stabilise the
shoulder blades to perform these exercises correctly. Alternatives will be
provided for those unable to assume this position.
Some Pilates exercises may focus on stretching tight
areas and general stretches will also be incorporated, to create muscle balance
throughout the body. Muscle imbalance can cause poor movement quality, as this
can affect the alignment of a bone in a joint.
All exercises focus on good posture, as well as
precision and focus. Constant reinforcement of good alignment is provided, to
help clients improve their body awareness and posture.
WHO IS IT SUITABLE FOR?
Pilates is suitable for individuals at all levels of fitness. It may be chosen
to enhance performance in fitness training, sports, dance or running. It is also
ideal for those recommended to Pilates having undergone physiotherapy.
Pilates is also suitable for Pregnant and Postnatal participants. However, it is
recommended that they attend a specific Pre/Post Natal class as many exercises
will be unsuitable or need modification.
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