By Andrew Siyabalawatte, June 2023.
Clinical Pilates – The Brief History
Joseph Pilates, created Pilates in the early 1900’s. He focused on combining repeated exercises with strong determination to build optimal strength throughout the body. Over the past two decades, people have increasingly incorporated Pilates into routines for general wellbeing and rehabilitation, with its well-known benefits recognized worldwide.
Pilates – The Five Essentials
Pilates exercises flow from the five essentials – breathing (diaphragm), cervical (neck) alignment, rib and scapular (shoulder blade) stabilisation, pelvic mobility and core stability. By focusing on the five essentials, you can improve posture by enhancing muscle strength, balance, movement control, and flexibility.
Pilates – The Science
Pilates emphasizes efficient motor unit recruitment, focusing on energy conservation and high-quality performance. Practitioners usually repeat each exercise three to five times-rarely more-continually challenging the body with new muscular and kinesthetic demands.
The Mat
Pilates exercises can be performed both on a mat or on a specialised equipment called a Reformer. In the mat class, participants typically sit or lie on their back or front and use gravity to help stabilise their core, whilst carrying out careful and controlled movements of the body.
Reformer Pilates
Practitioners perform Reformer Pilates using a specialized machine, which creates a more intense and dynamic workout through adjustable springs and tensions that offer varied resistance and a wider range of exercises.
The Pilates Ball
Various muscle groups are recruited to carry out an exercise, whilst holding or moving the ball. The unstable surface forces you to use your core muscles, which in turn, strengthens the lower back and helps to prevent low back pain and injury in the future.
Its Equipments
The mat is the most essential piece of equipment. A thickness of 8mm or more provides comfort during exercises. A typical Pilates session includes equipment such as dumbbells, weighted balls, and bands.
For those who find it difficult to lie down or kneel, doing exercises while sitting on a chair can offer a helpful alternative. Wear flexible and comfortable clothing to avoid restricting your movement during various routines.
Yoga vs Pilates
The answer is neither, as both yoga and Pilates have their own pros and cons. On one hand, yoga focuses more on holding static poses. On the other hand, Pilates emphasizes movement to challenge your strength and stability.
Furthermore, your body’s response to exercise plays a crucial role in determining which approach is more suitable.
For instance, individuals with hyperflexible muscles or tissues (i.e., extreme flexibility) typically respond better to gentle stretching. However, sustained or excessive stretching can harm them in the long run.
Consequently, it is essential for such individuals to be aware of their hypermobility in the first place. Otherwise, they may unknowingly engage in practices that could worsen their condition over time.
Here at Back To Health Wellness, we help our clients understand how their body works. This heightened awareness of their body in different environments makes their decision making regarding what is right or wrong for their body a lot easier.