Pilates
(English pronunciation:
/pɪˈlɑːteɪz/;[1]
German:
[piˈlaːtəs]) is a
physical fitness system developed in the early 20th century by
Joseph Pilates, and popular in many countries, including
Germany,[2]
the
United States and the
United Kingdom. As of 2005, there were 11 million people practicing
the discipline regularly and 14,000 instructors in the
United States alone.[3]
Pilates called his method "Contrology" (from "control" and
Greek -λογία,
-logia).[2]
Benefits of
Pilates
Pilates is a
body conditioning routine that may help build flexibility,
muscle
strength, and endurance in the
legs,
abdominals,
arms, hips,
and
back.[4]
It puts emphasis on
spinal and
pelvic alignment, breathing, and developing a strong core or center,
and improving coordination and balance. Pilates' system allows for
different exercises to be modified in range of difficulty from beginning
to advanced. Intensity can be increased over time as the body conditions
and adapts to the exercises.[4]
Pilates improves muscle tone, balances musculature, supports correct
posture, and teaches to move with ease and grace.[5]
History
Pilates was designed by Joseph Pilates, a physical-culturist from
Mönchengladbach, Germany. During the first half of the 20th century,
he developed a system of exercises which were intended to strengthen the
human mind and body. Pilates believed that mental and physical health
are interrelated.[6]
In his youth, he had practiced many of the physical training regimes
available in Germany, and it was from these he developed his own work.
It has clear connections with the
physical culture of the late Nineteenth Century, such as the use of
special apparatuses and claims that the exercises could cure ill health.
It is also related to the tradition of "corrective exercise" or "medical
gymnastics" as typified by
Pehr Henrik Ling.
Pilates published two books related to his training method: Your
Health: A Corrective System of Exercising That Revolutionizes the Entire
Field of Physical Education in 1934, and Return to Life Through
Contrology in 1945. In common with early twentieth century physical
culture, Pilates had an extremely high regard for the Greeks and the
physical prowess demonstrated in their
Gymnasium.
His first generation of students, many of them dancers, went on to
open studios and teach the method are collectively known as The Elders.
The most prominent include:
Romana Kryzanowska, Kathy Grant, Jay Grimes,
Ron Fletcher, Maja Wollman, Mary Bowen, Carola Treir, Bob Seed,
Eve
Gentry, Bruce King, Lolita San Miguel,[7]
and Mary Pilates, Joseph's niece. Contemporary Pilates includes both the
"Modern" Pilates and the "Classical/Traditional" Pilates. Modern Pilates
is partly derived from the teaching of some first generation students,
while Classical preserves and promotes the original work as Joseph
Pilates taught it.
The method was originally confined to a few who practised it in a
specialized studio. Nowadays, Pilates in whatever form can be found in
community centers, gyms, and physiotherapy rooms, and offered by
Pilates-inspired businesses who have mixed Pilates with other
disciplines. A variety of “modern” schools of Pilates, heavily
influenced by a physiotherapeutic approach, have adapted the Pilates
system in different ways for reasons unapproved od by its creator and by
the schools of Authentic Pilates.
Method and
apparatus
The Pilates method seeks to develop controlled movement from a strong
core and it does this using a range of apparatus to guide and train the
body. Joe Pilates originally developed his method as mat exercises (his
1945 Return to Life teaches 34 of these), but, in common with
many other physical culture systems from the first part of the twentieth
century, he used several pieces of apparatus to help people "get the
method in their bodies". Each piece of apparatus has its own repertoire
of exercises and most of the exercises done on the various pieces of
Pilates apparatus are
resistance training since they make use of springs to provide
additional resistance. The most widely used piece of apparatus, and
probably the most important, is the Reformer, but other apparatus used
in a traditional Pilates studio include the Cadillac (also called the
Trapeze Table), the high (or electric) chair, the Wunda Chair, the baby
Chair, and the Ladder Barrel, the Spine Corrector (Step Barrel) and
small barrel. Lesser used apparati include the Magic Circle, Guillotine
Tower, the Pedi-Pole, and the Foot Corrector.
Currently the Pilates method is divided into two
camps—classical/authentic Pilates and modern Pilates.
Classical/Authentic Pilates teaches consistency in respecting the
principles of the method developed by Joseph Pilates. Teachers of
Authentic Pilates seek to stay close to Joseph Pilates's original work
and support the use of equipment that is built to his specifications.
Classically trained teachers will have studied an important part of the
Pilates system of exercises and some of the teachers will continue
training towards mastering the whole system over many years. They can
generally trace their training back to Joseph Pilates through one of his
students. In modern Pilates, which is the most widely marketed today
particularly as an extension of the physiotherapy and fitness
industries, many changes have been made to the original exercises, the
equipment, and philosophy.
In many schools of modern Pilates other props are used, including
small-weighted balls, foam rollers, large
exercise balls, rotating disks, and resistance bands. Some of the
traditional apparatus have been adapted for use in modern Pilates
(e.g., splitting the pedal on the Wunda chair). Many modern schools,
work primarily on the mat with these smaller props, hence people study
without a full studio.
Principles
Philip Friedman and Gail Eisen, two students of Romana Kryzanowska,
published the first modern book on Pilates, The Pilates Method of
Physical and Mental Conditioning, in 1980 and in it they outlined
six "principles of Pilates".[8]
These have been widely adopted—and adapted—by the wider community. The
original six principles were concentration, control, center, flow,
precision, and breathing.
Concentration
Pilates demands intense focus: "You have to concentrate on what
you're doing all the time. And you must concentrate on your entire body
for smooth movements."[9]
This is not easy, but in Pilates the way that exercises are done is more
important than the exercises themselves.[9]
In 2006 at the Parkinson Center of the Oregon Health and Science
University in
Portland, Oregon, the concentration factor of the Pilates method was
being studied in providing relief from the degenerative symptoms of
Parkinson's disease.[10]
Control
"Contrology" was Joseph Pilates' preferred name for his method and it
is based on the idea of muscle control. "Nothing about the Pilates
Method is haphazard. The reason you need to concentrate so thoroughly is
so you can be in control of every aspect of every moment."[11]
All exercises are done with control with the muscles working to lift
against gravity and the resistance of the springs and thereby control
the movement of the body and the apparatus. "The Pilates Method teaches
you to be in control of your body and not at its mercy."[12]
Centering
In order for the practitioner to attain control of their body they
must have a starting place: the center. The center is the focal point of
the Pilates Method.[13]
Many Pilates teachers refer to the group of muscles in the center of the
body—encompassing the abdomen, lower and upper back, hips, buttocks, and
inner thighs—as the "powerhouse". All movement in Pilates should begin
from the powerhouse and flow outward to the limbs.
Flow
or efficiency of movement
Pilates aims for elegant sufficiency of movement, creating flow
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. In other words, the Pilates
technique asserts that physical energy exerted from the center should
coordinate movements of the extremities: Pilates is flowing movement
outward from a strong core.[14]
Precision
Precision is essential to correct Pilates: "concentrate on the
correct movements each time you exercise, lest you do them improperly
and thus lose all the vital benefits of their value".[15]
The focus is on doing one precise and perfect movement, rather than many
halfhearted ones. Pilates is here reflecting common physical culture
wisdom: "You will gain more strength from a few energetic, concentrated
efforts than from a thousand listless, sluggish movements".[16]
The goal is for this precision to eventually become second nature, and
carry over into everyday life as grace and economy of movement.[17]
Breathing
Breathing is important in the Pilates method. In Return to Life,
Pilates devotes a section of his introduction specifically to breathing
"bodily house-cleaning with
blood circulation".[18]
He saw considerable value in increasing the intake of oxygen and the
circulation of this oxygenated blood to every part of the body. This he
saw as cleansing and invigorating. Proper full inhalation and complete
exhalation were key to this. "Pilates saw forced exhalation as the key
to full inhalation."[19]
He advised people to squeeze out the lungs as they would wring a wet
towel dry.[20]
In Pilates exercises, the practitioner breathes out with the effort and
in on the return.[21]
In order to keep the lower abdominals close to the spine; the breathing
needs to be directed laterally, into the lower
rib cage. Pilates breathing is described as a posterior lateral
breathing, meaning that the practitioner is instructed to breathe deep
into the back and sides of his or her rib cage. When practitioners
exhale, they are instructed to note the engagement of their deep
abdominal and pelvic floor muscles and maintain this engagement as they
inhale. Pilates attempts to properly coordinate this breathing practice
with movement, including breathing instructions with every exercise.
“Above all, learn to breathe correctly.”[22]
Humans breathe on average around 18,000 breaths per day. Posterior
lateral breathing is a way of breathing that facilitates bibasal
expansion of the rib cage, this encourages the breath to travel down
into the lower lungs and cleanse the blood by the exchange of oxygen
with carbon dioxide. To understand this concept properly the
practitioner has to first learn to expand and release the rib cage
without deliberately breathing in or out. The in-breath (inhalation) and
out-breath (exhalation) should occur instinctively as a result of the
conscious expansion and release of the rib cage. This is how it is done:
The practitioner places their hands on their lower ribs with their
thumbs facing the back of their rib cage, trying not to think of
breathing, relaxing their upper abdominals, and expanding their rib cage
to the side against the soft resistance of their hands. Release the
expansion of the rib cage by first melting away the area of the
clavicles. This can also be tried with a scarf around the lower rib
cage. The practitioner will not be able to expand and release the rib
cage effectively if they try to contract their abdominal muscles to
expand the rib cage and if they try to contract the rib cage instead of
first releasing it.
Powerhouse
Pilates emphasizes the concepts of core strength and stabilization.
Students are taught these concepts, as well as to use their “powerhouse”
throughout life’s daily activities. According to Joseph Pilates, the
powerhouse is the center of the body or core and if strengthened, it
offers a solid foundation for any movement. This power engine is a
muscular network which provides the basic control and stability in the
lumbopelvic region, which furthermore consists of the pelvic floor
muscles, the
transversus, the
multifidus, the
diaphragm, the muscles of the inner thigh, and the muscles
encircling the sitting bone area.
The Powerhouse is activated effectively by hollowing of the deep
abdominals and pelvic floor muscles (“deep muscle corset”), by drawing
the navel back into the spine in a zipping-up motion, from the pubic
bone to the breast bone thereby engaging the heels, the back of the
inner thighs, the deep, lower-back muscles, and the muscles surrounding
the sitting bones and tailbone area without inhibiting the natural
function of the diaphragm—that is without the practitioner holding their
breath either from lifting the chest upwards or contracting the chest.
Apart from providing core control and stability to the lumbopelvic
region, in the sitting position the power engine elevates the torso and
places the centre of gravity at its highest and most efficient position;
in prone position it elongates the body bidirectionally to reduce weight
in the upper body; in supine position it elongates the body
bidirectionally and places the centre of
gravity again at its highest and most efficient position.
Precautions
Pilates during
pregnancy has been claimed to be a highly valuable and beneficial
form of exercise, but the use of Pilates in pregnancy should only be
undertaken under guidance of a fully trained expert.[23]
Legal action
In recent years the term “Pilates” has entered the mainstream.
Following an unsuccessful
intellectual property lawsuit, a U.S. federal court ruled the term
“Pilates” generic and free for unrestricted use.[24]
As a result, anyone in the United States, trained or untrained, can
offer “Pilates” as a service to the public. Consequently, people may
face extensive and conflicting information about what Pilates is, how it
works, and what credentials they should seek in an instructor.[25]
References
-
^
"Pilates – pronunciation of Pilates by Macmillan Dictionary".
Retrieved 8 July 2012.
-
^
a
b
Pilates, Joseph (1998) [1945]. Pilates' Return to Life <3
through Contrology. Incline Village: Presentation Dynamics.
ISBN 0-9614937-9-8.
-
^
Ellin,
A. (21 June 2005).
"Now Let Us All Contemplate Our Own Financial Navels". New
York Times. Retrieved
2007-09-20.
- ^
a
b
Mayo
Clinic Staff (2012).
"Pilates for Beginners: Explore the Core of Pilates". Mayo
Clinic. Retrieved 2012-11-04.
-
^
http://pilates.about.com/od/whatispilates/tp/Pilates-Benefits.htm.
-
^
Studioequilibrium.com.br
-
^
Lolita San Miguel
-
^
"The pilates method book".
Retrieved 2 February 2011.
- ^
a
b
Friedman and Eisen 2005, p. 13.
-
^
"Pilates may give relief for Parkinson’s patients". MSNBC,
2006.
-
^
Friedman and Eisen 2005, p. 14.
-
^
Suzanne Farrell, cited in Freidman
and Eisman 2005, p. 15
-
^
Friedman and Eisen 2005, p. 15.
-
^
Romana Kryzanowska cited in
Freidman and Eisen 2005, p. 16
-
^ Return to Life
through Contrology, "Bodily house-cleaning through
circulation" p. 14
-
^
Barnarr MacFadden, Muscular
Power and Beauty, chap VI, p. 47
-
^ Return to Life
through Contrology, "Bodily house-cleaning through
circulation" p 14
-
^
Return to Life, p. 12ff
-
^
Freidman and Eisen 2005, p. 16
-
^
Return to Life through
Contrology, "Bodily house-cleaning through circulation",
p. 13
-
^
Romana Kryzanowska cited in
Friedman and Eisen 2005, p. 17.
-
^
Return to Life through
Contrology, "Bodily house-cleaning through circulation"
-
^
Royal College of Midwives (2005).
"Pilates and pregnancy" (.pdf). Volume 8, Number 5, pp.
220-223. Royal College of Midwives. Archived from
the original on September 30, 2007.
Retrieved September 11, 2007.
-
^
U.S. District Court – Southern
District of NY, Opinion 96 civ. 43 (MGC) October 2000,
pilates.com
-
^
"Is Your Pilates Instructor a Health Hazard?".
Wall Street Journal. March 15, 2005.
Further reading
-
Pilates Trademark Case Judgement U.S. District Court – Southern
District of NY: Opinion 96 Civ. 43 (MGC) – October 2000
-
U.S. PTO TTAB Declares Pilates Studio is generic U.S. Patent and
Trademark Office, Trademark Trial and Appeal Board – Opposition No.
91154584 – July 8, 2004
- Biel, Andrew, Robin Dorn (2005).
Trail Guide to The Body. Boulder, CO: Books of Discovery.
ISBN 978-0-9658534-5-3.
- Calais-Germain, Blandine (1993).
Anatomy of Movement. Eastland Press.
ISBN 978-0-939616-17-6.
- Friedman, P. and G. Eisman (2005).
The Pilates Method of Physical and Mental Conditioning. USA:
Viking Studio.
ISBN 0-14-200504-5.
- Lyon, Daniel. The Complete Book
of Pilates for Men. Harper Collins (2005).
ISBN 0-06-082077-2.
- Menezes, Allan (2004).
Complete Guide Joseph H Pilates' Techniques of Physical
Conditioning (2nd ed.). Hunter House.
ISBN 0-89793-438-5.
- Wilks, Catherine (2010).
p-i-l-a-t-e-s Mat Work Instructor Manual Essential Skills and
Level 1 Exercises (1st ed.). www.lulu.com.
ISBN 978-1-4476-5830-6.
- Pilates, Joseph (1998). A Pilates
Primer: The Millennium Edition. Reprint of Return to Life
through Contrology (1945) and Your Health (1934). New
York, NY: Presentation Dynamics.
ISBN 978-1-928564-00-3.
- Stanmore, Tia (2004). The Pilates
Back Book: Heal Neck, Back, and Shoulder Pain with Easy Pilates
Stretches. Gloucester, MA: Fair Winds Press.
ISBN 978-1-931412-89-6.