Joseph Pilates and his Method.
Millions of people around the world now
practice Pilates and the number is growing day
by day. Why has this system of exercise
become so popular? How does it appeal to
such a wide spectrum of people, from dancers
and athletes to those starting exercise or
rehabilitating from injury? The fact is no
matter what your age or physical condition
everyone can benefit from practicing Pilates.
Born in 1880 near Düsseldorf, Joseph Pilates
was not always the model of health and
vitality. He was a sickly child, troubled by
asthma and rickets. He developed his system
of exercise in order to strengthen his frail body
and became both strong and flexible with
extraordinary muscle definition. Using his
technique he become a proficient skier,
gymnast, diver and bodybuilder, well known for
his work as a circus performer, boxer and selfdefense
instructor. He left Germany for
England, and during World War I was interned
as a German National; it was during this
period that he started to develop some of his
innovative pieces of equipment. He was
dedicated to improving the health of internees
in camps and hospitals through exercise, and
his methods helped many to rehabilitate
physically and mentally.
The Pilate’s exercise philosophy incorporates a
wonderful blend of concentration on body
awareness; breathing; and fluid, controlled,
precise movements,. His technique requires a
mental as well as physical approach to
exercising. Pilate’s believed that in order to
achieve happiness it is imperative to gain
mastery of the body. He wrote a book in 1945
to explain his theories - Return to Life – in
which he claims that Mind/Body exercise, in
particular his system of conditioning, can
reawaken the body through movement and the
mind through conscious thought. The
combination resulting
Spotlight on the Health Benefits
The reason for the expanding number of
Pilates sessions in specialised studios, health
clubs, village halls and hospitals is that the
Pilates technique works. It can be practiced
just about anywhere and, due to its
concentrated multi-muscle nature, is time
efficient. Just what the exerciser of the
Millennium wants and needs.
Modern research into the results of practicing
the techniques confirms what Pilates converts
have long reported. One study on how Pilates
movements such as the Hundred, the Roll-
Up, the Double Leg Stretch, Criss Cross and
Teaser compare with the basic Gym Crunch
illustrate the effectiveness of doing
Pilates. As reported by Michele Olson,
PhD, FACSM with Carrie Myers Smith in
their article, ‘Pilates Exercise: Lessons
From the Lab’, it was found that the
Pilates movements, with the exception
of the Hundred, were more effective
than the Gym Crunch (by significant
percentages) in stimulating an
increase of the muscles
maximal output in terms of Rectus Abdominis
and the External Obliques. It is also significant
that the authors refer to the importance of
modifying some of the movements, such as
the Teaser and the Roll Up, to reduce the risk
of injury to the lower back and hip flexors. This
reseach shows that Pilates can be effective in
training the abdominal tunic, but that this is
not the most important result of doing Pilates
regularly and correctly.
One of the key benefits has been seen in the
area of lower back ache/injury - one of the
most debilitating conditions in modern society
and a common cause of visits to the doctor
and days lost at work. A study at Florida
Atlantic University, Graves, S.,et al. 2005, ‘The
influence of Pilates-based mat exercise on
chronic lower back pain, et al' produced
interesting data. It reported on a group aged
between 46 and 52 years that took Pilates
mat exercise twice a week for 12 weeks, and
a control group aged 34 to 43 that did not
practice the method. All had experienced
lower back pain previously. The results
indicated that those practicing Pilates gained
muscle strength in the lower back muscles,
improved their flexibility and range of motion.
There was also a significant change in body
composition in those practicing Pilates. The
group reduced body fat content! Researchers
are quick to say that more studies need
to be done on how effective Pilates can
be in helping with lower back issues, but
many Pilates instructors are amazed at how
the technique can provide relief and
rehabilitation for back and hip problems. |
The other element of the Pilates technique
that has provided major health benefits is the
breathing practice. The thoracic or lateral
breath system that is an integral part of the Pilates system requires concentration and
control. It is an aspect of Pilates that many
students find challenging to learn but the
rewards for mastering it are many.
Joseph Pilates said, 'Breathing is the first act
of life. Our very life depends on it. Millions
have never learned to master the art of correct
breathing’. This is why he included breath
control in his technique. The importance of
learning to breathe deeply and fully is now
being studied for its effects on lowering blood
pressure and relieving stress.
Michael King of the Pilates Institute comments
‘Correct breathing takes time to master. Of all
the vital elements of the technique my
students find this the most difficult to achieve
and the last to fall into place. It is worth the
effort as correct breathing ensures a good flow
of oxygen to the working muscles, which
cleanses and energises the whole body. It also
improves concentration and aids smooth and
fluid movement.’
The Pilates technique is renowned for
rehabilitation of sports injuries and improves
movement skills while preventing injuries. Paul
Massey, a Pilates Instructor and chartered
physiotherapist to the Great Britain Swimming
Team for the Commonwealth Games and
Olympic Games explains in his book ‘Sports
Pilates’, ‘I have been using the Pilates method
in the sporting environment for a number of
years. I used it in two ways: as a rehabilitation
tool and as a means of performance
enhancement. The Pilates method is the main
component in the rehabilitation as Pilates
strengthens the core areas, lengthens the
spine, builds muscle tone and increases body
awareness and flexibility. Furthermore, regular
practice of Pilates will enhance your
performance in sport and help in prevention of
injuries.’
The Benefits of being a
Pilates Instructor
Belinda Buttery, co-director of Pilates Training
Solutions says that Pilates Teacher
Training has increased
significantly in the last two
years. ‘Instructors and clinical
specialists alike are looking for
career moves which will
enhance their existing skills.
Pilates is so specific and so
rewarding; watching people
recover from injury or improve
their posture and overall sense of
well being. It works and people
love it. Once they understand
the principles and application they are with
you for life’.
The UK fitness industry has benefited from the
various Pilates training organisations coming
together to help standardise training, and they
have worked hard to get a Level 3 agreed. It
is important to review any training company
carefully before choosing a course. One thing
that all the companies working within the
Pilates area agree on is there will be a growing
demand and incredible rewards for the
competent instructor.
Learning to teach Pilates is a reward in itself.
By practicing the technique fitness instructors
find many of the niggling over-use syndromes
with regard to knees, lower back and hips
become less, or even disappear. Moving with
control and precision means less wear and
tear. In addition the toning of the abdominal
tunic creates better posture when not
exercising, as well as increased body
awareness while teaching other fitness
programmes, or just living life!
But the benefits are not limited to the physical
as Lindsey Jackson, Yorkshire Pilates expert
and presenter on several Pilates
DVDs including 'Pilates for
Men' suggests, 'there is
a psychological benefit
to teaching Pilates that
shouldn’t be
overlooked. Good
teachers are ‘in state’,
modeling serenity and focus for their class.
Pilates equals sanity for the instructor!’
The health benefits are important, but the
reason rated top of the list by most Pilates
Instructors is the high level of satisfaction they
enjoy from teaching it. Giving clients a way of
moving that is so practical and effective, that
enriches their lives beyond other fitness
techniques, is very rewarding. As Moira
Merrithew, co-founder of STOTT PILATES® and
Master Instructor Trainer says: ‘Pilates is an
exercise for a lifetime. The method that works
best is a contemporary, anatomically-based
approach to Joseph Pilates’ original exercise
method which caters to people of all ages, all
body types, and all fitness abilities. Therefore
more people today are able to incorporate
Pilates into their lives.” |
