Pilates

This article is about the physical fitness system. For the Roman governor, see Pontius Pilate.

Pilates at a gym

Pilates (Template:Pron-en) is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany, the UK and the USA. As of 2005, there were 11 million people who practice the discipline regularly and 14,000 instructors in the United States.

Pilates called his method Contrology (from control and Greek -λογία, -logia), because he believed his method uses the mind to control the muscles. The Pilates method seeks to increase the strength, flexibility and control of the body.

History of Pilates

Pilates was designed by Joseph Pilates, a physical-culturist born in Germany in 1883. He developed a system of exercises during the first half of the 20th century which were intended to strengthen the human mind and body. Joseph Pilates believed that mental and physical health are inter-related.[citation needed]

He had been a sickly child and had practiced many of the physical training regimes which were available in Germany in his youth, and it was out of this context that he developed his own work, which has clear connections with the physical culture of the late C19 such as the use of specially invented apparatuses, and the claim that the exercises could cure illness. It is also related to the tradition of "corrective exercise" or "medical gymnastics" which is typified by Pehr Henrik Ling.

Joseph Pilates published two books in his lifetime which related to his training method: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and Return to Life through Contrology (1945).

The method was originally confined to the few and normally practiced in a specialized studio, but with time this has changed and pilates can now be found in community centers, gyms and physiotherapy rooms as well as in hybrid practice such as yogilates and in newly developed forms such as the Menezes Method. The “traditional” form still survives and there are also a variety of “contemporary” schools, such as Stott Pilates, which have adapted the system in different ways.

The Pilates Method and Apparatus

The Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatuses to guide and train the body. Joe Pilates originally developed his method as mat exercises (his 1945 "Return to Life" teaches 34 of these), but, in common with many other physical culture systems from the first part of the twentieth century, he used several pieces of apparatus to help people "get the method in their bodies". Each piece of apparatus has its own repertoire of exercises and most of the exercises done on the various pieces of Pilates apparatus are resistance training since they make use of springs to provide additional resistance. Using springs results in "progressive resistance", meaning the resistance increases as the spring is stretched. The most widely used piece of apparatus, and probably the most important, is the Reformer, but other apparatus used in a traditional Pilates studio include the Cadillac (also called the Trapeze Table), the high (or electric) chair, the Wunda Chair, the baby Chair, and the Ladder Barrel, the Spine Corrector (Step Barrel) and small barrel. Lesser used apparatus includes the Magic Circle, Guillotine Tower, the Pedi-Pole, and the Foot Corrector.

In contemporary Pilates other props are used, including small weighted balls, foam rollers, large exercise balls, rotating disks, and resistance bands. Some of the traditional apparatuses have been adapted for use in contemporary pilates (e.g. splitting the pedal on the wunda chair). Some contemporary schools, such as the British Body Control Pilates, work primarily on the mat with these smaller props, enabling people to study the method without a full studio.

Principles

Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern book on pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 and in it they outlined six "principles of Pilates". These have been widely adopted - and adapted - by the wider community. The original six principles were: concentration, control, center, flow, precision and breathing.

Concentration

Pilates demands intense focus: "You have to concentrate on what you´re doing. All the time. And you must concentrate on your entire body". This is not easy, but in Pilates the way that exercises are done is more important than the exercises themselves. In 2006, at the Parkinson Center of the Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson's disease.

Control

"Contrology" was Joseph Pilates preferred name for his method and it is based on the idea of muscle control. "Nothing about the Pilates Method is haphazard. The reason you need to concentrate so thoroughly is so you can be in control of every aspect of every moment" All exercises are done with control with the muscles working to lift against gravity and the resistance of the springs and thereby control the movement of the body and the apparatus. "The Pilates Method teaches you to be in control of your body and not at its mercy".

Centering

In order to attain control of your body you must have a starting place: the center. The center is the focal point of the Pilates Method. Many Pilates teachers refer to the group of muscles in the center of the body – encompassing the abdomen, lower and upper back, hips, buttocks and inner thighs – the “powerhouse." All movement in Pilates should begin from the powerhouse and flow outward to the limbs.

Flow or efficiency of movement

Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities: Pilates is flowing movement outward from a strong core.

Precision

Precision is essential to correct pilates: "concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value". The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Pilates is here reflecting common physical culture wisdom: "You will gain more strength from a few energetic, concentrated efforts that from a thousand listless, sluggish movements". The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.

Breathing

Breathing is important in the Pilates method. In Return to Life, Pilates devotes a section of his introduction specifically to breathing "Bodily house-cleaning with blood circulation" He saw considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body. This he saw as cleansing and invigorating. Proper full inhalation and complete exhalation were key to this. "Pilates saw forced exhalation as the key to full inhalation." He advised people to squeeze out the lungs as you would wring a wet towel dry. In Pilates exercises, you breathe in with the effort and out on the return.In order to keep the lower abdominals close to the spine; the breathing needs to be directed laterally, into the lower ribcage. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise. “Above all, learn to breathe correctly.”

Applications

Lower back problems: geometric malfunction of the deep muscle corset system (DMCS)

Most solid scientific research on lower back problems has clearly shown that there is a very strong connection between the geometric malfunction of the deep muscle corset system (DMCS) and people with lower back problems.
The Deep Muscle Corset System (DMCS) is a deep muscle synergy consisting of the transversus abdominis, the deep fibres of the lumbar multifidus, the diaphragm and pelvic floor muscles.
It is also refered to as “Power Engine” (power house).
The DMCS provides segmental stability to the pelvis and the spine by inhibiting intervertebral and segmental motion in the pelvis.
The Pilates method is ideally suited to treating lower back and DMCS problems.

Precautions

Pilates during pregnancy has been claimed to be a highly valuable and beneficial form of exercise, but the use of Pilates in pregnancy should only be undertaken under guidance of a fully trained expert.

Legal action

In recent years the term “Pilates” has entered the mainstream. Following an unsuccessful intellectual property lawsuit, a US federal court ruled the term “Pilates” generic and free for unrestricted use. As a result, anyone, trained or untrained, can offer “Pilates” as a service to the public. Consequently, people may face extensive and conflicting information about what Pilates really is, how it works, and what credentials they should seek in an instructor.

Further reading

• Pilates Trademark Case Judgement US District Court – Southern District of NY : Opinion 96 Civ. 43 (MGC) – October 2000
• Physical Mind Institute (2004). Anatomy of Pilates : The Physical Mind Institute. Sante Fe, N.M.: Physicalmind Institute. ISBN 978-0970530615.
• Biel, Andrew, Robin Dorn (2005). Trail Guide to The Body. Boulder, CO: Books of Discovery. ISBN 978-0965853453.{{cite book}}: CS1 maint: multiple names: authors list (link)
• Calais-Germain, Blandine (1993). Anatomy of Movement. Eastland Press. ISBN 978-0939616176.
• Friedman, P and Eisman, G, (2005). The Pilates Method of Physical and Mental Conditioning. USA: Viking Studio. ISBN 0-14-200504-5.{{cite book}}: CS1 maint: extra punctuation (link) CS1 maint: multiple names: authors list (link)
• Lyon, Daniel. The Complete Book of Pilates for Men. Harper Collins (2005). ISBN 0-06-082077-2.
• Menezes, Allan (2004). Complete Guide Joseph H Pilates' Techniques of Physical Conditioning - 2nd Edition. Hunter House. ISBN 0-89793-438-5. {{cite book}}: External link in |title= (help)
• Pilates, Joseph (1998). A Pilates Primer: The Millennium Edition. Reprint of Return to Life Through Contrology (1945) and Your Health ((1934). New York, NY: Presentation Dynamics. ISBN 978-1-928564-00-3.
• Stanmore, Tia (2004). The Pilates Back Book: Heal Neck, Back, and Shoulder Pain With Easy Pilates Stretches. Gloucester, MA: Fair Winds Press. ISBN 978-1931412896.