Pilates

Aims to improve flexibility, strengthen and tone muscles leading to a flatter stomach and trimmer waist, better posture with less incidence of back pain and greater joint mobility.

History Of Pilates

Originates from work of Joseph Pilates
Born in Germany 1880. Died 1967
Came to England at the start of World War I and was interned because of his nationality. He devised a fitness regime during this period of internment.
After the war he returned to Germany and worked with dancers.
He then moved to New York and set up the first Pilates studio along side the buildings of the New York City Ballet.
The original exercise programme comprised of 34 exercises. Today these have been modified to allow wider use of his ideas.

Basic Principles Of Pilates

The central principle is that of core stability and utilising the body's stabilising muscles more effectively.
Muscles work in groups to produce a movement - some muscles are mobilisers while some are stabilisers.
Mobilising muscles contribute to big, powerful movements. They work in a phasic way either being on or off like a light switch. e.g. biceps, hamstrings.
When the body uses the mobilising muscles other muscles have to work to keep the rest of the body stable to stop you falling over! These are the stabilising muscles.
Stabilisers work for long periods and at a lower level of power 'like a light dimmer switch.'
Think of a 'crane'. A stable base is necessary for the long arm of the crane to move it's load.
The most important stabilisers are those around the trunk as these control the centre of gravity. These muscles include transversus abdominus, multifidus, the pelvic floor muscles and the diaphragm.

Posture & Alignment

In order to restore the balance of the stabilisers and the mobilisers the body needs to be in its correct natural alignment or posture otherwise we begin to cheat!
All body parts have a direct effect on each other.
If a joint is held out of its natural alignment the biomechanics become altered and there is unwanted stress on the joint. e.g. the knee position has a direct effect on the ankle and foot, the hip, pelvis and back. No body part works in isolation.
You have to be in the right position for the right muscles to work.

Curves Of The Spine & Finding Neutral

The spine is curved in such a way as to best cope with the forces going through it.
The natural neutral position of the lower back and pelvis is needed to keep the surrounding tissues at their normal lengths and ensure that the right muscles are used to create a strong centre for your body.

Breathing

Very few of us breathe properly - we only use a fraction of our full lung capacity.
Our overall health relies on the efficiency of breathing.
9 times out of 10 if someone takes a deep breath they use the upper chest and lift the shoulders.
Pilates encourages use of the lower chest to expand the lungs more fully.

Centring

This is the name that Pilates gives to getting the stabilising muscles of the trunk to work.
The deep abdominal muscles are usually used in conjunction with the pelvic floor muscles.
Pilates uses the instruction of 'navel to spine,' i.e. thinking of drawing the navel and hollowing the abdominals back towards the spine.
Other terms which are used are 'zip and tuck' or 'zip up and hollow.'
This idea of centring is the starting point for most of the exercises and so is one of the key principles of the Pilates method that needs to be mastered.

Slow, Controlled, Flowing Movements

Moving in this manner ensures more effective use of the stabilising muscles.
It reduces tension.
It allows you to listen to your body.
It reduces jarring and joint damage.
It reduces the tendency to cheat.

Not A Quick Fix

You're developing muscles that have often been forgotten about for years.
Changing the postural habits of a lifetime doesn't happen overnight.
Pilates is a programme of exercises that should be continued and isn't something that provides a one off answer. You need to keep working.

Integration

It's important once you've mastered the principles, especially alignment and centring, that you try and integrate it all into functional tasks. i.e. practice while you're driving, washing up, cooking, doing housework.
If you do other forms of exercise, adopt the Pilates principles while you swim, walk the dog etc.

Please contact clinic for days and times of classes.