Pilates

At  back in action physiotherapy we offer Pilates classes and individual sessions, reformer sessions and sport specific programs for rehabiliation and performance improvement.

What is Pilates?

Pilates is a form of exercise, developed by Joseph Pilates in the 1920’s, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient movement.

Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain and other injuries. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

One of the best things about the Pilates method is that it works well for a wide range of people. Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people who are at various stages of physical rehabilitation.

The top benefits of doing of Pilates exercise that people report are that they become stronger, longer, leaner, and more able to move with ease.

 The Pilates Principles

Exercise using "The Pilates Principles" condition the entire body, the following is an overview of the principles used:

Alignment

Correct postural alignment of the skeletal structure is crucial to the practice of Pilates, not only to get the best out of the exercise, but also to prevent injury. Achieving optimal alignment starts with positioning the pelvis, ribcage, shoulder girdle, and head in a neutral alignment with respect to each other, and then utilizing all the stabilization muscles to maintain that alignment while performing the exercises. Correct alignment in Pilates also means limiting range of motion of the appendages so as to not push the joints beyond where the ligaments and connective tissue are strained.

Breathing

Circulating blood helps awaken cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly, it has to be charged with oxygen and purged of waste gases through proper breathing. Pilates breathing should be done with concentration, control, and precision. Proper and effective breathing, not only oxygenates the muscles, but also reduces tension in the upper neck and shoulders. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise.

Centering

The large group of muscles in the center of the body – encompassing the abdomen, lower back, hips, and buttocks in Pilates is known as the “powerhouse." All energy for Pilates exercises is said to begin from the powerhouse and flow outward to the limbs. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living. Today the powerhouse is often called "The Core.”

Concentration

Pilates demands intense focus. Beginners are instructed to pay careful attention to their bodies, building on very small, delicate fundamental movements and controlled breathing.

Control

Pilates is built on a method of muscle control to avoid sloppy, uncontrolled movements.

Precision

Every movement in the Pilates method has a purpose. Every instruction is considered vitally important to the success of the whole. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. The goal is for this precision to eventually become second nature, and carry over into everyday life.

Flow or efficiency of movement

Movement is expected to be kept continuous between exercises 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.

Flexibility

In Pilates, we work toward a safe increase in length and stretch of the muscles and range of motion within the joints.  

Great reasons to do Pilates:

Pilates is Whole-Body Fitness

Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

Attention to core support and full-body fitness -- including the breath and the mind -- provide a level of integrative fitness that is hard to find elsewhere. It is also the reason that Pilates is so popular in rehabilitative scenarios, as well as with athletes who find that Pilates is a great foundation for any other kind of movement practice they do. 

Adaptable to Many Fitness Levels and Needs

Whether you are a just starting to exercise, an elite athlete or somewhere in between, the foundations of Pilates movement apply to you. Building from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates accessible to all. With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs. 

Creates Strength Without Bulk

Long, lean muscles are the name of the game here. In Pilates, we are not looking to build muscles for show. We are building toned muscles that work perfectly within the context of the body as a whole, and the functional fitness needs of a person as they move through life. 

One of the ways that Pilates creates long, strong muscles is by taking advantage of a type of muscle contraction called an eccentric contraction. 

Develops Core Strength

The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the frame of the body is supported. This means the neck and shoulders can relax, and the rest of the muscles and joints are freed to do their jobs -- and not more. A nice side benefit is that the core training promotes the flat abs that we all covet. 

Improves Posture 

Good posture is a reflection good alignment supported by a strong core. It is a position from which one can move freely. Starting with Pilates movement fundamentals and moving through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony. 

Increases Energy

It might seem like a paradox, but the more you exercise, the more energy you have and the more you feel like doing (to a point, of course). Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body. 

Promotes Weight Loss and Long, Lean Appearance 

If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles and a leaner look; Pilates improves muscle tone, balances musculature, supports beautiful posture, and teaches you to move with ease and grace. All of these things will make you look and feel very fit.

Increases Awareness - Body/Mind Connection

Joseph Pilates was adamant that Pilates, was about "the complete coordination of body, mind, and spirit." This is one of the secrets of Pilates exercise: we practice each movement with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles -- centering, concentration, control, precision, breath, and flow -- are key concepts that we use to integrate body and mind.   

Pilates for Cycling

The seated position adopted when riding compromises your spinal alignment quite significantly.  On top of this, there are common pitfalls like repetitive stress on certain muscle groups and the accompanying uneven development of muscles. Cyclists often have highly-developed legs, but often not the same sort of muscle conditioning of the upper body which can become pronounced when fatigue sets in. Regular pilates sessions will help offset time spent in the saddle while helping to improve the efficiency of your riding technique. If your core is stable, your body can devote most of its energy and power into your legs. Additionally, if your flexibility improves your risk of injury is lower and your body can recruit the proper muscle groups more efficiently.

Pilates for cyclist’s focuses on balanced overall strength and flexibility of the rider and development of underused muscles, the perfect cross training! The result is a stronger, more efficient and pain free ride!

Pilates for Skiing and Snowboarding

Not only is skiing and snowboarding physically demanding, the body is often ill prepared (especially at the start of the winter season) for the sudden change in muscles used for both sports. Even if you ski and snowboard all season, your body needs adequate time to prepare for the demands. The biggest physical challenge is to the legs and lower back. If you are a beginner, you may spend a lot of time picking yourself up and work those upper back and arm muscle also. A well balanced pilates routine will strengthen those muscles needed for the sport and develop your core to support correct muscle use so you can ski/snowboard for longer, harder and stronger!!

Pilates helps you to organize your movement from the center out. The result is a stronger and more adaptable skier with improved body awareness and proprioception. By practicing Pilates, you can develop a strong core, improved balance, and agility. A strong core, coupled with improved alignment, will also reduce impact on your back, hips, and knees. As a result, you can becomes energy efficient and reduce wear and tear on your joints. Once this has happened the possibilities for you to become an infinitely stronger and skilled skier or snowboarder are endless.

Pilates for Running

Running is one of the most natural physical activities our bodies are designed for. It is a great exercise to keep in shape, work your heart and lungs and tone your whole body. The main issues that usually arise are due to poor technique which Pilates can help improve. Correct use of your core, posture and breathing are all fantastic training for improving your running.