Pilates

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Definition

       Pilates is a system of exercises using special apparatus, designed to improve physical strength, flexibility, and posture, and enhance mental awareness.

Precursor biography

Method has been designed by Joseph Hubertus Pilates from Germany whose father was a Greek ancestry gymnast and mother was a neuropath. In his childhood Pilates was weak and sickly (suffered from asthma, rickets and rheumatic fever). He strongly needed to take care of his physical health and that is why he become very interested in practicing body building, gymnastic, yoga and ‘kung fu’ . As a 14 years old teenager he has perfectly developed his musculature corset and was asked to pose for pictures of anatomical charts.
Before he turned 30 he moved to England where he worked as a boxer, circus - performer and self defense trainer. When Word War I began he was interned to an internment camp where he has been teaching and improving his system of mat exercises he called himself ‘Contrology’.   

After the war Pilates returned to Germany where he collaborated with Rudolf Laban and other important experts of dance and physical exercise. At the age of 42 he moved to United States where (with his wife Clara) opened his first Studio. Soon his method become popular between well – known dancers who wanted to become more aware of usage of mind to control muscles and who needed help with proper training, recovery and rehabilitation. In his life he published 2 books related to his method: • Your health (1934) • Return to life (1945)  "I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." - Joseph Hubertus Pilates, in 1965. He died in United States in 1967.

Pilates method   

Pilates as a method and an exercise movement yields numerous benefits. Its systematic practice leds to increased lung capacity and circulation. It also improves joint health and bone density. 

6 Basic principles

When exercising Pilates we need to make sure that every movement is done slowly and include each of basic principles. 

Concentration:

While exercising we need to pay attention to our starting position, to every slow and smooth movement and every part of our bodies. We need to stay focused and do not let ourselves distracted 

Breathing:

Oxygen inhalation refreshes brain and body. Deep breaths clear our lungs, relax us and gives us a better focus. It is important to coordinate breathing with movement so we can really understand our bodies work.

Control:

All exercises needs to be done with a full control of our muscle work.

Centering:

All movements starts from centering – engaging core muscles (deep muscles such as diaphgram, lumbar multifidus, transverses abodminis, pelvic floor muscles and their assistants: erector spinae, latissimus dorsi, gluteus maximus, oblique abdominis, rectus abdominis). Centering helps to improve balance and posture.

Precision:

It is very important to keep attention to each exercise we are doing. They need to be done properly as we want to benefit from them.

Flow of movement:

Every movement should start from a strong centre and flow gently and slowly. No need to rush.

Classic Pilates exercises 

In 'Return to life' book Pilates described his original 34 matwork exercises. For the first time book was published in 1945.

Today there are plenty of different schools teaching and training modern Pilates. Method is used and can be found in fitness and physiotherapy industries. Exercises have been changed and some new equipment has been added. 

Recent Related Research (from PubMed ):

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