What Pilates is


When I’m asked what Pilates is, I instinctively want to rattle off the text book definition and say that it is a form of exercise developed by Joseph Pilates in the early 1900’s, that emphasises balanced development of the body through core strength, flexibility and awareness, to support efficient, graceful movement.  But Pilates is so much more than that.
 
Pilates is taking a deep breath and feeling your body filled with energy, moving fluidly without stiffness or pain.  It is standing tall and in alignment, unburdened by gravity.
 
Pilates is control, as your body performs to your mind’s wishes.  It is a state of health and well-being.  Pilates is exercise for life!
 
Joseph Pilates was a frail child.  He had asthma and other ailments.  He became determined to overcome his limitations through physical fitness.  He studied everything he could find, including ancient Roman training regimens.  Over time he became the model of physical fitness.  Interred during World War I in a prisoner of war camp, he began to develop his method of exercise working with other inmates to keep them fit and healthy. 

After the war, he immigrated to America where he opened a studio and began teaching his method to anyone he could.  He quickly gained a reputation as someone who could “fix” people.  Today, his method is practised by over 11 million people worldwide and for good reason.
 
Pilates contributes to health and well-being by making your joints and muscles more pliable, oxygenating your blood, increasing mobility and bone density, and decreasing stress and tension.  But even more important is the transformational wonder of Pilates.
 
Feel what it’s like to unravel years of accumulated muscle tension.  Experience how simple movement be the catalyst for a new way of living.  Relaxed shoulders allow your ribs and lungs to open up to each exhilarating breath resulting in increased energy, a taller spine, freer posture, and improved confidence.
 
When your mind, body and spirit connect, fluorescent light emanates from within, lighting up every area of your body showing you places you didn’t know existed. Movement gently leads you to release the gripping tension so your body can experience new space.  Enjoy the wonder of being in the moment, where a pause, a silence, is the time of consolidation and beauty.
 
Connecting with your breath can open up a new way of living; where your body and breath move as one, without tension or stress.
 
This is your time to live with an open heart, to walk tall with confidence.  Life is precious. 

Each breath can guide you to a new place, a place where you’re gently led to a connection of mind, body and spirit. 
 
Life is about making a difference.  Your body yearns to move with freedom, the inner warmth of energy that makes your heart smile.  Less aches and pains, more wonder and excitement.  Goodbye tiredness and depression, hello vitality and happiness.
 
Pilates is the challenge of mastering a new way of moving, opening up your body and allowing new energy to circulate.
 
Do Pilates – Be Transformed!
Benefits
Here’s a breakdown of why Pilates is so beneficial for every body (buckle up, it’s a thorough but very informative list):

Increases Strength
While Pilates is categorized as a “mind-body” format, it is also considered a form of strength training. Pilates can be performed on a mat using body weight or small props, or on special equipment that uses spring tension for weight resistance. With a unique emphasis on “core
strength,” Pilates encourages practitioners to work deeply and target the muscles that protect and support the spine. At the same time, practitioners also perform movements that improve their overall strength, working those often neglected muscles they “didn’t know they had” when they feel sore in new places the day after a session.

Pilates utilises a wide spectrum of muscle activation, including concentric work (where the muscle is shortened while load bearing), eccentric work (where the muscle is lengthened while
load bearing), and isometric work (where the muscle stays the same length while load bearing).

Movements are often performed in a repetitive, controlled manner, generally under light to moderate weight resistance, which also increases muscular endurance.

Activates Muscle Tone
We often hear new clients say they’re trying Pilates because they want “toned muscles,” but what exactly does that mean? It comes from the concept of “muscle tone.” Many scientists still debate the exact definition, but essentially “muscle tone” is the amount of tension or contraction a muscle has at any given time, whether that’s during a Pilates class or throughout the day during normal daily life activities and rest. Neuromuscular connections (how your brain gets your muscles to fire) play a large part in muscle tone, and in turn muscle tone plays a large part in one’s posture (not to mention just keeping one’s body upright). Muscles that
have a lot of “tone” also appear to be more defined. When doing Pilates, our brains are constantly sending signals to our muscles to fire during various movements, increasing their tone. The more regularly one exercises, the more tone their muscles will have at a given time.

Helps with Weight Loss
While Pilates was not created with the intention of being a weight loss exercise program, it can certainly supplement weight loss goals when coupled with a proper diet and exercise regimen. In general, strength training and building more muscle mass stimulates your metabolism to burn more calories at rest. Pilates also aids in revising your body’s muscle-to-fat ratio. As Joseph Pilates once famously said, “In 10 sessions you’ll feel the difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.”


Increases Flexibility
Pilates increases flexibility in a number of ways:
Stretching: One way to increase flexibility is through different types of stretching that occur in a session. In fact, the BASI Block System® has a block dedicated to Stretches, so each full session will include stretching exercises. Pilates utilizes both static (or held, non-moving) stretches and dynamic (moving) stretches throughout various exercises.


Eccentric Muscle Contraction:
Many Pilates movements load weight onto muscles when they
are in an eccentric (or lengthened) phase. Studies have shown that eccentric training is more effective in increasing flexibility than static stretches.

Full Range of Motion: 
Pilates emphasises moving through full joint range of motion, which allows muscles to stretch dynamically.

Many Pilates movements load weight onto muscles when they
are in an eccentric (or lengthened) phase. Studies have shown that eccentric training is more effective in increasing flexibility than static stretches.
Full Range of Motion: Pilates emphasises moving through full joint range of motion, which allows muscles to stretch dynamically.


Improves Alignment
One of the many advantages of working with a Pilates instructor is that they can observe and correct your alignment while you’re performing an exercise. Proper alignment is when your joints are arranged in a way that allows for efficient, smooth movement. Misalignment’s in the
body can be the result of (and often perpetuate) muscular imbalances, which can lead to pain and injury if the body is continuously “out of whack.” Think about when your car is out of alignment—the tires wear down unevenly. When you have good body alignment, it allows you to work muscles symmetrically and in a more balanced way. This leads us right into the next point.

Balances Out Muscles
Alignment and muscle balance go hand-in-hand. In today’s sitting-oriented, sedentary culture, muscular imbalances are quite common. Constant patterns of driving, desk work, cell phone use, and sitting down to eat or watch TV lead to tight hip flexors, chest muscles, and shoulders, and weak, underutilized hip extensors and back extensors. Certain muscles become
dominant, causing other muscles to stop functioning at their full potential. Muscular imbalances cause the body to create movement compensations and can lead to pain, injury, and poor posture. Pilates emphasizes exercising in optimal alignment in order to work muscles symmetrically and in a more balanced way. It also focuses on stretching and strengthening muscles so they are both strong and flexible. In addition, Pilates trains the body to inhibit (or relax) certain dominant muscles to allow underutilised muscles to become stronger, creating more efficient movement patterns and muscle recruitment.

Improves Posture
Poor posture is the result of misalignment’s and muscular imbalances in the body. For example, sitting at a desk all day can cause tight chest muscles, forward shoulders, a rounded upper back, and the head to jut forward. If your body is conditioned to be in this position for several hours a day, this becomes the body’s default position in other activities. For many, this
leads to chronic pain in the neck, back, or hips, and can lead to further injury. Correcting this type of posture would involve stretching the chest muscles, strengthening the back muscles, and creating more body awareness around proper alignment with the head and spine (all things Pilates is great at doing). Good posture is achieved when opposing muscle groups are evenly balanced in strength and flexibility. In addition, Pilates uniquely gives just as much value to how the body is positioned while performing an exercise, as it does to the exercise itself. This helps train the body to move and take on weight loads with optimal alignment and
posture.

Improves Balance
Two major factors that help with balance are core strength and proprioception (body awareness, or having a sense of where your body is in space). Pilates emphasises core engagement in all of its exercises, using specific breathing techniques to access the deepest muscles that make up the “inner core.” In addition, there is constant attention given to various parts of the body during any given exercise in a Pilates session, which develops proprioception.


Increases Body Awareness and Control
You may have heard Pilates referred to as a “mind-body” format. This descriptor sets Pilates (and other mind-body formats) apart from traditional exercise types by asking practitioners to really focus on their entire body and technique during an exercise. For example, a simple Bicep Curl on a Pilates reformer is never just about bending and straightening your arm while mindlessly counting reps; equal focus is given to joint placement throughout the entire body, alignment, posture, core engagement, and spinal elongation, as well as the actual movement, itself. Being on a moving apparatus also challenges the body’s ability to stabilise while moving
through space. Developing a strong mind-body connection facilitates increased body awareness, proprioception, and control.


Improves Coordination
For those new to Pilates, even the act of coordinating an inhale-exhale breath pattern to a simple 2-part movement can be a challenge. Pilates systematically progresses practitioners based on their coordination abilities, from fundamental exercises that require less moving
parts, to advanced, choreographed sequences using all limbs.
Injury Prevention Injuries can stem from a number of different causes, but several common injuries are directly linked to muscular imbalances, muscle weakness, and/or muscle tightness—all conditions Pilates seeks to correct. In addition, having good proprioception, core strength, and balance
helps reduce the likelihood of falls (and at best helps minimize the impact of falls).


Relieves Back Pain
Doctors in the know often recommend Pilates for patients with back pain, and many physical therapists use Pilates in their practice. Back pain can be the result of a number of different issues, but depending on the problem, can often be alleviated by increasing core strength, activating underutilised muscles while inhibiting overactive muscles, stretching, mobilizing the spine, re-balancing out the body, and learning better posture—all things Pilates aims to achieve in every session.


Decompresses Joints and Discs
It is not uncommon to hear someone say they feel taller, or even looser, after a good Pilates session. This has to do with the emphasis on lengthening the spine throughout the session, which eases pressure on the discs in between the vertebrae. In addition, Pilates also encourages participants to “lengthen out” of stabilised joints and not collapse into the
joints—this allows for more space in the joints, which creates further ease of movement.


Improves Joint Mobility and Range of Motion
Pilates emphasises moving joints through their full range of motion from a stable base. A balanced Pilates session moves the body through all planes of motion, thereby allowing the body’s joints to mobilise through their natural movement functions. Repetitive joint movement stimulates the body’s natural lubrication system, releasing synovial fluid into the joint cavities that helps protect joints and allows for smooth movement.


Helps Fight Osteoporosis
Osteoporosis is a condition in which bones lose their density and become porous, making them very susceptible to fracture. One major key to fighting osteoporosis is through regular weight bearing exercise that loads the muscles, thereby stimulating bone growth. Whether done on the mat using body weight or small props, or on Pilates equipment with spring resistance, Pilates helps fight osteoporosis and osteopenia.


Meditative and De-stressing
Another element of Pilates that sets it apart from traditional exercise programs is its use of specific breathing techniques. It requires participants to breathe deep and utilise primary breathing muscles, coordinating breaths rhythmically with the exercise movements. Taking deep breaths calms the mind and induces a de-stressing effect, grounding participants and allowing them to focus on the present moment. A Pilates session takes someone out of their head and away from stressful thoughts about other things that may be happening in their life. Instead, they are asked to focus on their bodies, their movements, and themselves, moment-to-moment, for the entire session.

In addition, Pilates exercises are performed in a graceful, rhythmic manner that some would even describe as dance-like. These types of movements release loads of feel-good hormones in the body, like serotonin, dopamine, and endorphins.


Conclusion
With all of the above benefits in consideration, the ultimate takeaway from a good Pilates session is that it just makes you feel better physically and mentally. As Joseph Pilates once said, “Physical fitness is the first requisite of happiness.” Countless studies have been done that correlate feeling good and happy with increased productivity, motivation, and success. Feeling stronger, more capable, and moving through each day with less pain and stress lends to a higher quality of life. Plus, whether it’s one-on-one or in a small group, working with a Pilates instructor who is focused on you and genuinely cares about your health, well-being, and safety—who wants to see you progress and succeed in your practice—gives you that positive interpersonal connection and support that we as humans crave.


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