Pilates

Pilates is for everyone. As you are an individual and unique, so are the exercises you require. You work slowly, safely and correctly within your own physical capabilities, so reducing the risk of injury. Pilates will enable you to teach your body how to change the way it is used. It will challenge and change muscle recruitment patterns, correct common muscle imbalances and restore good alignment and natural movement.

It is important to check with your GP if you suffer from any medical condition before embarking on any new exercise programme.

The origin of the Pilates method

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The Pilates Method had until recently been taught through apprenticeships, which has developed into many different styles. But are all a direct legacy of Joseph Pilates. Joseph Pilates was born in Dusseldorf in 1880 and lived until the age of 87. He began at the age of 14 to teach himself a system of gentle exercise to help ward off tuberculosis, rickets and asthma. Gradually his exercises began to show results in his physic, his muscles strengthened and his body became better aligned, which allowed him to over- come his physical problems. In 1912 he moved to England and began to train detectives in Scotland Yard. Unfortunately war broke out and because of this nationality was interned in Lancashire & later the Isle of Man in Britain. During that time he maintained his exercise regime throughout and taught others. This helped pass the time and protect them from illnesses and also ensured the continued development of his fitness method. In the late 1920’s he emigrated with his wife to USA, New York, where he opened an exercise studio and trained dancers, actors, gymnasts and athletes. By learning the Pilates techniques, they were able to work while healing their injuries; they also found that it increased their stamina and strengthen their bodies.

The Eight principles of Pilates

Relaxation

During your Pilates session you must leave all problems outside the room. This is time and space for yourself, to be able to think of nothing and no one else but YOU. It is important to start the class in a comfortable position and to able to relax your body and to free your mind of unwanted thoughts. By taking a few moments at the start of the class to position yourself correctly and comfortably, will reduce the risk of injury by starting to lengthen tight muscles. It will also help you to focus on relevant areas to be held or moved correctly and efficiently.

Concentration

It is your mind that exercises the body. You will learn to concentrate on your alignment and movement patterns. It is a constant two-way journey between mind and body. The body relies on the brain to continually feed it will information on how and when to move or not. The brain remembers patterns of movements and not individual contractions.

Alignment

Correct alignment will promote good posture. Correct recruitment pattern of movement can be restored by the correct alignment of Spine – Pelvic and Shoulder girdle. Alignment of the whole body is important and when standing starts with the feet.

Centring (core stability)

This is also referred to as core stability or girdle of strength. Before any movement can occurs core stability must first be achieved. It will be from this strong centre that all movements take place. The term Zip and Hollow are often used.

These should be engaged at 25% MVC (slow twitch fibres) together with -

These muscles work together to create a natural corset.

Breathing

Lateral breathing is practised in Pilates. Lateral or as it is sometimes known as thoracic breathing, make maximum use of the lower lungs. You are encouraged to breathe into your back and into your sides. By breathing this way you will be able to maintain core stability while moving other body parts. As a general rule –

Co-ordination

It takes approximately 10,000 repetitions before a movement becomes a muscle memory. It is the co-ordination of correct muscle recruitment, alignment, your natural breathing rate and centring, which together produce a correct and controlled movement. At first you will start by learning simple and small movements and gradually build up to more complicated combinations.

Flowing movements

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Slow controlled flowing movements that lengthen outwards from a strong centre will work muscles to their full capacity and reduce the risk of injury. By moving slowly you give your-self time to stop if you feel any discomfort, so by avoiding injury. Slow does not mean easy, it is in fact harder and you are less able to cheat! Not that you would.

Stamina

Stamina will increase over time as postural muscles improve in endurance. This will come about as a direct result of correct alignment and stability work. You will move more efficiently and no longer waste energy by holding on to unnecessary tension.

The 4 abdominal muscles – from deepest to superficial are