Pilates is based on a series of exercises established by Joseph Pilates in the 1920s. His original goals were to rehabilitate injuries and to decrease pain, which are still the core functions of Pilates. This form of exercise has been extensively researched and is a widely accepted technique used by physical therapists and athletic teams worldwide.
Over the past 100 years, Pilates has evolved multiple methods (or schools) of practice, all of which maintain a foundational set of principles:
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core control for improved posture. Activate the muscles in the deep core to act like a brace to help keep the spine elongated which in turn allows for greater movement range and less compression of nerves exiting the spinal column.
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breathing. Expand lung capacity and synchronize breath with movement.
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head, neck and shoulder alignment. Decrease pain due to chronic muscular tension and joint misalignment of the upper body.
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equal weight bearing through the extremities. Reduce muscular discrepancies and compensatory patterns, leading to less pain in the knees, hips, and low back.
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coordination. Work the both sides of the brain simultaneously. Increase neural plasticity.
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full body integration. Create seamless grace and ease of movement.
Although Pilates is best known for abdominal strengthening, it can be a full-body workout—particularly when specialized equipment, such as the Pilates Reformer, is used. Emphasis is placed on activating muscles deep in the body around joints, such as the spinal column, that allows for proper alignment and support, decreased pain and increased mobility.
Only instructors who have completed Pilates training from a reputable source and passed examination should teach Pilates. Depending on the level of training, course requirements are between 214-520+ hours for equipment-based Pilates (i.e. Reformer) certification and should take a minimum of 1 year to complete.
What is pilates?
Pilates is complete coordination of mind, body,
and spirit
- Joseph Pilates -
What can pilates do for you?
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Spinal pain, especially low back pain
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Limb misalignment leading to joint pain
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Balance issues
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Pregnancy (discomfort, diastasis recti, pelvic floor retraining)
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Incontinence
While Pilates is exercise, it also teaches mind-body control, focus and awareness. Both Mat and Reformer Pilates can lead to injury prevention (and rehabilitation) and less pain. People tend to feel more confident, self-reliant, and strong after committing to the Pilates Lifestyle. Pilates can help to reshape the body (i.e., longer, leaner muscles and narrower waistline); however, it is unrealistic to expect drastic weight loss with Pilates exercise alone—cardiovascular exercise and altered diet are generally also required.
Pilates is particularly helpful for people experiencing:
Mat
Mat exercises are performed using only a cushioning mat (similar to a yoga mat) and one’s own body weight. Occasionally small apparatus such as foam rollers, exercise balls, Thera-bands, and weights are used to add diversity and complexity to movements. These exercises can be performed virtually anywhere with a flat surface.
Mat exercises tend to focus primarily on the muscles in the torso (the “core”) and less on those in the extremities (arms and legs).
The Pilates Reformer machine consists
of a track, a moving surface known as the "carriage," ropes, pulleys, and springs. The springs are used to assist movement or create resistance depending on the type of exercise. This machine is exceptional at deconstructing poor movement habits and building more ergonomically useful alignment and muscular activation.
The Reformer allows for a wide variety of exercise targeting the whole body, including arms and legs. It is also raised
off the ground, therefore easier to mount and dismount.
Reformer
Corealign®
Copyright image from Balanced Body website
The body is intuitive and tends to take the path of least resistance, especially when injury occurs. This often creates muscular imbalances and sub-optimal movement patterns. The CoreAlign® machine is the premier piece of equipment for identifying imbalances and allowing the body to self correct instinctively, thus creating symmetrical movement and muscular activation.
The machine consists of two separate tracks with moving carts and a ladder for stability. Tubing is anchored on either end of the machine and attaches to the carts from the front, the back, or both (creating a "floating" surface). Exercises are primarily done standing but are also performed kneeling, seated, and on all fours. The "core" is always engaged while also strengthening the upper and lower body.