Pilates: Difference between revisions
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Definition[edit | edit source]
Pilates is a system of exercises using special apparatus, designed to improve physical strength, flexibility, and posture and enhance mental awareness[1].
Precursor biography
[edit | edit source]
The method was 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 he had perfectly developed his musculature 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’. [2] [3] [4]
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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.[3] In his life he published 2 books related to his method:
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Pilates method [edit | edit source]
Pilates as a method and an exercise movement yields numerous benefits.[4] Its systematic practice leads to increased lung capacity and circulation. It also improves joint health and bone density.
6 Basic principles
[edit | edit source]
When exercising Pilates it is important to remember that every movement should be done slowly and include each of basic principles.
Concentration:[edit | edit source]
Pay attention to starting position, slow and smooth movements as well as each part of the body. Stay focused and do not let yourself distracted.
Breathing:[edit | edit source]
Oxygen inhalation refreshes brain and body. Deep breaths clear the lungs, relaxes and gives a better focus. Coordinate breathing with movement to understand body work.
Control:[edit | edit source]
Exercises needs to be done with a full control of muscle work.
Centering:[edit | edit source]
All movements starts from centering – engaging core muscles (deep muscles such as diaphragm, lumbar multifidus,transversus abdominis, pelvic floor muscles and their assistants: erector spinae, latissimus dorsi, gluteus maximus, oblique abdominis, rectus abdominis). Centering helps to improve balance and posture.
Precision:[edit | edit source]
Keep attention to each exercise. They need to be done properly to benefit from them.
Flow of movement:[edit | edit source]
Every movement should start from a strong centre and flow gently and slowly. [5][6]
Pilates classic exercises [edit | edit source]
In 'Return to life' book Pilates described his original 34 matwork exercises. For the first time book was published in 1945.[8]
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. [2]
Pilates in Physical Therapy
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The interest and popularity of Pilates is increasing worldwide. In addition to being used in fitness programs, it is being used in some rehabilitation programs.[11] There are plenty of scientific researches and clinical evidences confirming benefits of Pilates exercise.
People with Multiple Sclerosis (MS) frequently experience balance and mobility impairments, including reduced trunk stability. Pilates-based core stability training, which is aimed at improving control of the body's stabilising muscles, is popular as a form of exercise with people with MS and therapists.[12]
Studies have shown the effectiveness of a few weekly pilates sessions as helping to reduce lower back pain. There has been found an important improvement of pain, disability and physical and psychological perception of health in individuals who did the daily sessions of pilates. [13]
There was a positive effect of Modern Pilates mat and ball exercises of reducing obesity, body composition parameters and flexibility at sedentary obese women. [14]
Resources[edit | edit source]
The Australian Physiotherapy & Pilates Institute
Recent Related Research (from PubMed )[edit | edit source]
References[edit | edit source]
- ↑ Oxford Dictionaries, Definition of Pilates in English. Available from: http://oxforddictionaries.com/definition/english/Pilates (accessed 20 Oct 2013).
- ↑ 2.0 2.1 2.2 Wikipedia, Pilates. Available from: http://en.wikipedia.org/wiki/Pilates (accessed 20 Oct 2013).
- ↑ 3.0 3.1 3.2 Wikipedia, Joseph Pilates. Available from: http://en.wikipedia.org/wiki/Joseph_Pilates (accessed 20 Oct 2013).
- ↑ 4.0 4.1 Pilates Method Alliance, An Exercise in Balance: The Pilates Phenomenon. Available from: http://www.pilatesmethodalliance.org/i4a/pages/index.cfm?pageid=3277 (accessed 20 Oct 2013).
- ↑ Powers S. Stefanie Powers, Guide to Longevity and Well - being through Pilates. London: Gaia Books Ltd. 2005.
- ↑ Ackland L. Body Power, a unique system of exercise developed from work of Joseph H Pilates. London: Thorsons, 2001.
- ↑ Brad Leeon. 6 Basic Principles. Available from: http://www.youtube.com/watch?v=mO0mKsDmP8M (accessed 20 Oct 2013).
- ↑ Joseph Pilates Original 34 poses from Return to Life. Available from: http://www.easyvigour.net.nz/pilates/h_pilates_classic.htm (accessed 4 Sept 2013).
- ↑ Charles Kenner. Joseph Pilates Classical Mat Exercises. Available from:http://www.youtube.com/watch?v=5ShtfZp3Mwg (accessed 20 Oct 2013).
- ↑ Nana Kim. Modern Pilates Busan. Available from: http://www.youtube.com/watch?v=EZLUhInaJ8w (accessed 20 Oct 2013).
- ↑ Di Lorenzo CE. Pilates: what is it? Should it be used in rehabilitation? Sports Health 2011;3(4):352-61. Available from: http://www.ncbi.nlm.nih.gov/pubmed/23016028 (accessed 20 Oct 2013).
- ↑ Freeman J, Fox E, Gear M, Hough A.Pilates based core stability training in ambulant individuals with multiple sclerosis: protocol for a multi-centre randomised controlled trial. BMC Neurol 2012;12:19. Available from: http://www.ncbi.nlm.nih.gov/pubmed/22480437 (accessed 20 Oct 2013).
- ↑ Notarnicola A, Fischetti F, Maccagnano G, Comes R, Tafuri S, Moretti B. Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study. Eur J Phys Rehabil Med 2013. Available from: http://www.ncbi.nlm.nih.gov/pubmed/24104699 (accessed 20 Oct 2013).
- ↑ Cakmakçi O.The effect of 8 week pilates exercise on body composition in obese women.Coll Antropol 2011;35(4):1045-50. Available from: http://www.ncbi.nlm.nih.gov/pubmed/22397236 (accessed 20 Oct 2013).
