History of pilates

Joseph pilates, German, born 1883. He had ill health so dedicated himself to getting fit and lean. Taught injured people from the war pilates on hospital beds. Moved to New York and opened a studio with his wife. 1945 book "Return to life through contrology" Control of mind, necessary for control of body.

Different interpretations and schools of pilates

Repertory approach : Joseph original approach Modern pilates: - Stott : breathing, neutral spine, placement - Modern : BLEPS, good posture, breathing - Modern Australia : connect to body, not bully into control - Body control : traditional with relaxation and other principles - Integrative : traditional and improve spiritual fitness

Traditional principles of mat pilates

1. Breathing 2. Concentration 3. Control 4. Centring 5. Precision 6. Flow

Mat pilates principle 01: Breathing

Inhalation for preparation, exhalation through effort. Lateral breathing: inhale into lower back and lateral ribcage => abdominals remain engaged 3 dimensionally throughout breath. (Shoulders should not rise). Diaphragmatic breathing: uses the diaphragm, best for relaxation not for pilates, poor core stabilising effect. Thoratic breathing: Upper chest to inhale. Rapid, shallow. Common with anxiety. Out of control for pilates.

Mat pilates principle 02: Concentration

Concentrate on movement, body position, activated muscles. Sensory feedback where body is in space - feel the movement dont just perform it. Goal is for movements to be autonomous. Visualisation to maintain control -> spine is a chain, each vertebra is a link.

Mat pilates principle 03: Control

Contrology has a certain degree of control required. Control = using the right muscles at the right time for the desired movement. Control must be emphasised in all exercises. Only progress when form is near perfect.

Mat pilates principle 04: Centring

Centre of the body is the powerhouse. Activating and engaging this region is known as centring. All movement originates from the core and is essential for control and stability. In pilates, each exercise starts at the core and then flows outwards. Modern research has developed contrology - neutral spine instead of flat back.

Principles of mat pilates 05: Precision

Like dance, pilates is performed in great detail. Careful attention to each movement start to end. No use of force in pilates, each movement should be graceful and specific. Concentration + control + repetition = physical and technical mastery.

Mat pilates principle 06: Flow

Inspired by dance => performed smoothly and gracefully. Integrated use of neuromuscular and musculoskeletal systems. No exercise should appear stiff or jerky. Each repetition should flow into the next.

The different pilates exercises

34 exercises presented by Jospeh pilates. Key muscles are targeted in their stabilising role before progression or other muscles introduced. Adjustments have been made due to medical progression. Exercises used on elite dancers and a lot healthier generations => instructors need to adapt individually and offer a range of modifications, alternatives and progressions.

Integral Biology

How components of a biological unit each individually impact the state of the whole unit. - Micro or cellular level to explain cell function or show a persons mental state effect on physiology. - Western = more individual, Eastern = more holistic. - When someone feels physically stronger, they are more mentally resilient. - Breathing techniques lead to rejuvenated tissues => great cellular environment for health to thrive.

Benefits of pilates

- Improved posture - Improved balance - Better kinaesthetic awareness - Flexibility - Joint mobility - Joint stability - Core strength/stability - Flatter stomach - Co-ordination - Reduced stress - Pelvic floor strength - Respiratory and circulatory improvements - Lymphatic drainage - Stronger immune system - Reduced lower back pain - Muscle strength, endurance, tone - Reduced risk of injury

What is Pilates in modern practice goal?

Seeks to develop and strengthen the whole body, that's why it's seen as a 'holistic' form of exercise'. Balanced approach to lengthening and strengthening restores length-tension relationship in key muscle groups so they can return to optimal function. Used by many health professionals to provide a more comprehensive approach to treatment for patients.