Pilates is a popular form of exercise due to it being a low impact, versatile and effective workout that is suitable for people of all ages and fitness levels. Pilates focuses on beginning movement from a central and stable core, whilst working to improve mobility, flexibility and body awareness by using breath control.
Joseph Pilates founded the form of exercise during World War 1, whilst working in the hospital with injured soldiers. Joseph believed that injuries were caused by imbalances in the body with strains of repetitive movement and that we should educate the body to prevent recurrence of the dysfunction. Joseph created a gentle exercise regime for the patients by using controlled, flowing movements and breathwork to reconnect the body and mind. When a patient was able to increase the load on their muscles, ligaments and tendons; Joseph used the springs of old hospital beds for added resistance to improve healing.
Pilates based exercise uses a combination of flowing, precise movements which focus on core stability, breathing, concentration and control. Pilates can be taught in 2 categories; matwork and machine. Machine pilates can include using a reformer, chair and Cadillac.
Mat pilates utilises the body’s own weight as resistance whilst moving through exercises on a foam mat, aiming to improve core strength, muscular endurance and coordination. The most popular pilates machine is a reformer, which allows for greater range of motion. The attachments of springs, straps and the surface of the reformer can provide a challenge to strength, flexibility and balance while exercising, as well as an increased ease targeting specific muscles or groups.
Pilates' holistic approach of focusing on breathing and mindful movement, can help with mental wellbeing in addition to physical health. Regular pilates practice can help to improve posture, balance, and coordination which can reduce an individual’s risk of injury and improve health outcomes.
References:
Alizadeh, S., Daneshjoo, A., Zahiri, A., Anvar, S. H., Goudini, R., Hicks, J. P., … Behm, D. G. (2023). Resistance training induces improvements in range of motion: A systematic review and meta-analysis. Sports Medicine, 53(3), 707–722. doi:10.1007/s40279-022-01804-x
Pereira, M. J., Mendes, R., Mendes, R. S., Martins, F., Gomes, R., Gama, J., … Castro, M. A. (2022). Benefits of pilates in the elderly population: A systematic review and meta-analysis. European Journal of Investigation in Health, Psychology and Education, 12(3), 236–268. doi:10.3390/ejihpe12030018
Author: Dr Michaela Bidmade