Pilates

History



Jospeh Pilates



Pilates was developed by German born Joseph Pilates in approx. 1914 when he found himself put into imprisonment camps during World War 1. During his time there he taught physical training to other inmates and started to develop rehabilitation programmes for those injured during the War. Before the War Pilates was a gymnast, boxer, skier and self defence specialist, and became very aware of muscular anatomy & definition. 

In 1926 Pilates moved to America where he set up his own studio and began to work with dancers, this work became pivotal to how the exercise regime developed, focusing on conditioning, rehabilitation and training. Joseph Pilates started to develop his own exercise training method and the classic mat exercises that we still refer to today.

The Pilates Method

The Pilates Method has progressed and developed into a physical and mental conditioning exercise regime, using clearly defined movement patterns with an emphasis on quality of movement.  Combining muscle strengthening and flexibility with breathing, the method aims to establish coordination between the trunk, scapular and pelvis during movement.

There are a number of Principals that Pilates aims to focus on, some of which are:  

Control: Pilates focuses on encouraging precise movements and correct alignment. It is about the ability to move with quality, by activating the correct muscles in the right sequence for that exercise.

Centre: There is a focus on the centre of the body, Pilates will work the specific muscles that control the core area, which enable the rest of the body to function efficiently.

Concentration: Joint position sense or proprioception is the normal awareness of a joint or body position generated by sensory feedback. Pilates can develop this skill which needs to be continually challenged in order to be improved.

“There should be a balanced state between movement and a movement pattern, which ultimately builds into functional movement”

Precision: During Pilates it is important to concentrate on the right movement each time the exercise is undertaken and not to rely on pure strength, be sensitive to the quality needed to undertake it.

Flowing Movement: This encourages the use of muscle groups instead of isolated muscle actions. Coordination and sequence of movement is essential in Pilates. Pilates will develop movement efficiency, the balance between muscle relaxation and muscle contraction, a correct balance allows good quality movement.

Breathing: Pilates emphasises breathing and importantly not holding your breath, this promotes attention and awareness. 

The Power House

The Powerhouse is formed from a number of muscles around the Lumbar Spine, between the bottom of the ribs and the line across the hips. Pilates focuses on these specific muscles to enhance the ‘powerhouse’ (Rectus Abdominus, Obliques, Transverse Abdominus, Multifidus, the Pelvic Floor, Diaphragm, Gluteals and Psoas)

 The powerhouse is trained in all Pilates exercises, achieving a stable base from which to work. The secondary powerhouse is the shoulder girdle, stabilising and enhancing quality of movement around the shoulder during exercise.

The powerhouse is used to keep a neutral spine and a stable scapular during movement. A neutral spine is the position of the pelvis that is most natural and normal for proper body mechanics to take place. The position preserves the natural curves in the spine, especially in the lower back and allows the abdominals to engage properly. It is a dynamic state that will move as the body moves through exercise to provide even load between the joints of the spine.

Scapular stability is a key component, and is the ability of the shoulder to remain stable while being challenged during exercise. It is also a position where there is a balance between the rotator cuff muscle group and scapular stabiliser group.

Taking the above into consideration we can see how Pilates can benefit:

1. Performance

One of the most important concepts Pilates brings to performance is the Powerhouse. The term ‘core stability’ is widely used but if it is thought of as the ‘powerhouse’ it can be easily related to performance. It is the powerhouse that gives us the energy, stability, strength, and control to move in dynamic functional movements. The power house goes beyond core strength, offering a solid foundation for any movement. It can be considered the kinetic link between the lower and upper extremities, the ability to stabilise the core region will therefore allow for effective transfer of force between links in the kinetic chain. The powerhouse muscles stabilise but also create the big moves the body makes, giving those moves their dynamic strength in athletic activity.

2. Posture

During day to day activities skeletal muscles are working as either stabilising (holding posture) muscles or mobilising (responsible for movement) muscles. To maintain posture the stabilising muscles perform minimal contraction over a long period of time. Most people would benefit from Pilates to specifically address their neglected deep postural muscles as this would increase their ability to stabilise during functional movement and prevent injury.

3. Injury prevention

As mentioned above Pilates is great for injury prevention. Helping to restore muscle balance within the body, correct postural defaults and poor movement patterns, all of which contribute to injury.

4. Rehabilitation

Injuries will always occur and Pilates can be a great form of rehabilitation. Re training strength and flexibility. Providing protection for the spine, encouraging correct alignment and engagement of the important deep core stabilisers. Increasing lost mobility and restoring strength and functional movement. Research from the rehabilitation literature has demonstrated the effectiveness of core stability type exercises for treating or preventing lower back and lower and upper extremity injuries.

Pilates integrates the whole body, training body areas in isolation or together throughout the application of movement principles and stability. Each exercise has a muscular focus – Muscle Control, Flexibility and Muscular Balance.


References:
The Anatomy of Pilates. Paul Massey, North Atlantic Books (2009) 

HODGES, P.W., AND C.A. RICHARDSON. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 77:132 – 144. 1997.

CARTER, J.M., W.C. BEAM, S.G. MCMAHAN, M.L. BARR, AND L. BROWN. The effects of stability ball training on spinal stability in sedentary individuals. J Strength Cond Res. 20(2): 429 – 435. 2006.

AROKOSKI, J.P., T. VALTA, O. AIRAKSINEN, M. KANKAANPAA. Back and abdominal muscle function during stabilization exercises.

Med Rehabil. Arch Phys82: 1089 – 1098. 2001