Pilates

A system of exercises that promote the strengthening of the body, often using specialized equipment.

[After Joseph Pilates (1880–1967), German-born American physical fitness instructor who developed the system.]

Definition

Pilates or Physical mind method, is a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, balance, and inner awareness.

Description

Joseph Pilates, the founder of the Pilates method (also simply referred to as "the method") was born in Germany in 1880. As a frail child with rickets, asthma, and rheumatic fever, he was determined to become stronger. He dedicated himself to building both his body and his mind through practices which included yoga, zen, and ancient Roman and Greek exercises. His conditioning regime worked and he became an accomplished gymnast, skier, boxer, and diver.

While interned in England during World War I for being a German citizen, Pilates became a nurse. During this time, he designed a unique system of hooking springs and straps to a hospital bed in order to help his disabled and immobilized patients regain strength and movement. It was through these experiments that he recognized the importance of training the core abdominal and back muscles to stabilize the torso and allow the entire body to move freely. This experimentation provided the foundation for his style of conditioning and the specialized exercise equipment associated with the Pilates method.

Pilates emigrated to the United States in 1926 after the German government invited him to use his conditioning methods to train the army. That same year he opened the first Pilates studio in New York City. Over the years, dancers, actors, and athletes flocked to his studio to heal, condition, and align their bodies.

Joseph Pilates died at age 87 in a fire at his studio. Although his strength enabled him to escape the flames by hanging from the rafters for over an hour, he died from smoke inhalation. He believed that ideal fitness is "the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily preforming our many and varied daily tasks with spontaneous zest and pleasure."

During the initial meeting, an instructor will analyze the client's posture and movement and design a specific training program. Once the program has been created, the sessions usually follow a basic pattern. A session generally begins with mat work and passive and active stretching. In passive stretching, the instructor moves and presses the client's body to stretch and elongate the muscles. During the active stretching period, the client preforms the stretches while the instructor watches their form and breathing. These exercises warm up the muscles in preparation for the machine work. The machines help the client to maintain the correct positioning required for each exercise.

There are 500 exercises that were developed by Joseph Pilates. "Classical" exercises, according to the Pilates Studio in New York involve several principles. These include concentration, centering, flowing movement, and breath. Some instructors teach only the classical exercises originally taught by Joseph Pilates. Others design new exercises that are variations upon these classical forms in order to make the exercises more accessible for a specific person.

There are two primary exercise machines used for Pilates, the Universal Reformer and the Cadillac, and several smaller pieces of equipment. The Reformer resembles a single bed frame and is equipped with a carriage that slides back and forth and adjustable springs that are used to regulate tension and resistance. Cables, bars, straps, and pulleys allow the exercises to be done from a variety of positions. Instructors usually work with their clients on the machines for 20–45 minutes. During this time, they are observing and giving feedback about alignment, breathing, and precision of movement. The exercises are done slowly and carefully so that the movements are smooth and flowing. This requires focused concentration and muscle control. The session ends with light stretching and a cool-down period.

Once the basics are learned from an instructor, from either one-on-one lessons or in a class, it is possible to train at home using videos. Exercise equipment for use at home is also available and many exercises can be preformed on a mat.

A private session costs between $45–75 dollars, depending on the part of the country one is in. This method is not specifically covered by insurance although it may be covered when the instructor is a licensed physical therapist.

— Linda Chrisman

A system of training popular among dancers and other performers. Exercises, designed to strengthen the whole body without strain or injury, are performed lying down on a machine fitted with springs, the tension of which can be varied to suit the user. During Pilates, the emphasis is on relaxed, rhythmic breathing while performing smooth, coordinated movements. The movements, based on yoga and dance exercises, are particularly good at strengthening the stomach, thigh, and buttock muscles. The resistances are relatively low so that the exerciser is more likely to develop a sleek appearance rather than a muscular physique.

The training system has a very low risk of injury because there are virtually no impact forces on the joints and bones. Consequently, it is suitable for people of a wide fitness range, but it is probably not sufficiently vigorous to improve aerobic fitness.

Definition

Pilates or Physical Mind method, is a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, balance, and inner awareness.

Origins

Joseph Pilates (pronounced pie-LAH-tes), the founder of the Pilates method (also simply referred to as "the method") was born in Germany in 1880. As a frail child with rickets, asthma, and rheumatic fever, he was determined to become stronger. He dedicated himself to building both his body and his mind through practices which included yoga, zen, and ancient Roman and Greek exercises. His conditioning regime worked and he became an accomplished gymnast, skier, boxer, and diver.

While interned in England during World War I for being a German citizen, Pilates became a nurse. During this time, he designed a unique system of hooking springs and straps to a hospital bed in order to help his disabled and immobilized patients regain strength and movement. It was through these experiments that he recognized the importance of training the core abdominal and back muscles to stabilize the torso and allow the entire body to move freely. This experimentation provided the foundation for his style of conditioning and the specialized exercise equipment associated with the Pilates method.

Pilates emigrated to the United States in 1926 after the German government invited him to use his conditioning methods to train the army. That same year he opened the first Pilates studio in New York City. Over the years, dancers, actors, and athletes flocked to his studio to heal, condition, and align their bodies.

Joseph Pilates died at age 87 in a fire at his studio. Although his strength enabled him to escape the flames by hanging from the rafters for over an hour, he died from smoke inhalation. He believed that ideal fitness is "the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily preforming our many and varied daily tasks with spontaneous zest and pleasure."

Benefits

Pilates is a form of strength and flexibility training that can be done by someone at any level of fitness. The exercises can also be adapted for people who have limited movement or who use wheel chairs. It is an engaging exercise program that people want to do. Pilates promotes a feeling of physical and mental well-being and also develops inner physical awareness. Since this method strengthens and lengthens the muscles without creating bulk, it is particularly beneficial for dancers and actors. Pilates is also helpful in preventing and rehabilitating from injuries, improving posture, and increasing flexibility, circulation, and balance. Pregnant women who do these exercises can develop body alignment, improve concentration, and develop body shape and tone after pregnancy. According to Joseph Pilates, "You will feel better in 10 sessions, look better in 20 sessions and have a completely new body in 30 sessions."

Although Pilates is often associated with dancers, athletes, and younger people in general who are interested in improving their physical strength and flexibility, a simplified version of some Pilates exercises is also being used as of 2003 to lower the risk of hospital-related deconditioning in older adults. A Canadian study of hospitalized patients over the age of 70 found that those who were given a set of Pilates exercises that could be performed in bed recovered more rapidly than a control group given a set of passive range-of-motion exercises.

Description

During the initial meeting, an instructor will analyze the client's posture and movement and design a specific training program. Once the program has been created, the sessions usually follow a basic pattern. A session generally begins with mat work and passive and active stretching. In passive stretching, the instructor moves and presses the client's body to stretch and elongate the muscles. During the active stretching period, the client preforms the stretches while the instructor watches their form and breathing. These exercises warm up the muscles in preparation for the machine work. The machines help the client to maintain the correct positioning required for each exercise.

There are over 500 exercises that were developed by Joseph Pilates. "Classical" exercises, according to the Pilates Studio in New York involve several principles. These include concentration, centering, flowing movement, and breath. Some instructors teach only the classical exercises originally taught by Joseph Pilates. Others design new exercises that are variations upon these classical forms in order to make the exercises more accessible for a specific person.

There are two primary exercise machines used for Pilates, the Universal Reformer and the Cadillac, and several smaller pieces of equipment. The Reformer resembles a single bed frame and is equipped with a carriage that slides back and forth and adjustable springs that are used to regulate tension and resistance. Cables, bars, straps, and pulleys allow the exercises to be done from a variety of positions. Instructors usually work with their clients on the machines for 20-45 minutes. During this time, they are observing and giving feedback about alignment, breathing, and precision of movement. The exercises are done slowly and carefully so that the movements are smooth and flowing. This requires focused concentration and muscle control. The session ends with light stretching and a cool-down period.

Once the basics are learned from an instructor, from either one-on-one lessons or in a class, it is possible to train at home using videos. Exercise equipment for use at home is also available and many exercises can be performed on a mat.

A private session costs between $45–$75, depending on the part of the country one is in. This method is not specifically covered by insurance although it may be covered when the instructor is a licensed physical therapist.

Precautions

The Pilates method is not a substitute for good physical therapy, although it has been increasingly used and recommended by physical therapists since the mid-1980s. People with chronic injuries are advised to see a physician.

Research & General Acceptance

As of early 2004, several physical therapists and gerontologists have done research studies on the Pilates method, although much more work needs to be done in this area. The appeal of the Pilates method to a wide population, coupled with a new interest in it on the part of rehabilitation therapists, suggests that further studies may soon be underway. Dancers and actors originally embraced the Pilates method as a form of strength training that did not create muscle bulk. Professional and amateur athletes also use these exercises to prevent reinjury. Sedentary people find Pilates to be a gentle, non-impact approach to conditioning. Pilates equipment and classes can be found in hospitals, health clubs, spas, and gyms.

Training & Certification

There are two main centers for training and certification. The Pilates Studio in New York City certifies teachers in the "classical" exercises of "The Pilates Method." The teacher training program of The Pilates Studio involves seminar training and 600 apprenticeship hours. Perspective teachers need a strong background in Pilates. There is an extensive application and examination process. Classes are available throughout the United States and in 20 international locations.

The PhysicalMind Institute in Santa Fe, New Mexico, offers a 275-hour basic certification program in "The Method." Prerequisites include a 15-hour course, knowledge of functional anatomy, and 10 hours of private sessions. After completing an apprenticeship, students must pass a written and practical final exam. Advanced training is also offered. Students at this center receive training in the original exercises of Joseph Pilates, as well as the concepts of body mechanics. Understanding the concepts behind the exercises enables teachers to create appropriate variations for their clients. Classes are available throughout the United States and Canada.

Resources

Books

Knaster, Mirka. Discovering the Body's Wisdom. New York: Bantam Books, 1996.

Pilates, Joseph H., et al. The Complete Writings of Joseph Pilates: Return to Life Through Controlology and Your Health. New York: Bantam Doubleday, 2000.

Robinson, Lynne, et al. Body Control: Using the Techniques Developed by Joseph Pilates. Trans-Atlantic Publications, 1998.

Siler, Brooke. The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening and Toning Your Body-Without Machines. New York: Bantam Doubleday, 2000.

Periodicals

Anderson, Brent D. "Pushing for Pilates." Rehab Management 14 (June-July 2001): 23–25.

Argo, Carol. "The Pilates Method for a Balanced Body." American Fitness (March/April 1999):52-54.

Blum, C. L. "Chiropractic and Pilates Therapy for the Treatment of Adult Scoliosis." Journal of Manipulative and Physiological Therapeutics 25 (May 2002): E3.

Chang, Yahlin. "Grace Under Pressure." Newsweek (February 28, 2000).

Coleman-Brown, L., and V. Haley-Kanigel. "Movement with Meaning." Rehab Management 16 (July 2003): 28–32.

Mallery, L. H., E. A. MacDonald, C. L. Hubley-Kozey, et al. "The Feasibility of Performing Resistance Exercise with Acutely Ill Hospitalized Older Adults." BMC Geriatrics 3 (October 7, 2003): 3.

Organizations

PhysicalMind Institute. 1807 Second Street, Suite 15/16, Santa Fe, New Mexico 87505. (505) 988-1990 or (800) 505-1990. Fax: (505) 988-2837. themethod@trail.com. http:\www.the-method.com.

The Pilates Studio. 2121 Broadway, Suite 201, New York, New York, 10023-1786. (800) 474-5283 or (888) 474-5283 or (212) 875-0189. Fax: (212) 769-2368. http:\www.pilatesstudio.com.

[Article by: Linda Chrisman; Rebecca J. Frey, PhD]

A system of training introduced by the German boxer and circus performer, Joseph Pilates. Pilates is designed to strengthen the whole body without undue strain or injury, and is particularly popular among dancers and other performers. A key concept of Pilates is that it is performed with ‘core stability’ in which an exercise platform is provided by a stable trunk or midsection. The exercises can be done on a variety of surfaces, such as mats and swiss balls. Alternatively, the exerciser can be supported on a special Pilates machine fitted with springs, the tension of which can be varied to suit the user. During Pilates, the emphasis is on relaxed, rhythmic breathing while performing smooth, coordinated movements. The movements, based on yoga and dance exercises, are particularly good at strengthening the stomach, thigh and buttock muscles. The resistances are relatively low so that the exerciser is more likely to develop a sleek appearance, rather than a muscular physique. Pilates has a low risk of injury because there are virtually no impact forces on the joints and bones. This makes Pilates suitable for people of a wide fitness range, but it is generally not sufficiently vigorous to improve aerobic fitness.

The Pilates Method (or simply Pilates), pronounced /pɪˈlɑ:ti:z/ ("Pih - LAH - Teez"), is a physical fitness system developed in the early 20th century by Joseph Pilates. ^[1] As of 2005 there are 11 million people who practice the discipline regularly and 14,000 instructors in the United States. ^[2]

Pilates called his method Contrology, because he believed his method uses the mind to control the muscles. The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

Joseph Pilates in his studio in NYC with his wife Clara and niece Mary.

History

Pilates was formed by Joseph Pilates during the First World War with the proposal to improve the rehabilitation program for the many returning veterans. Joseph Pilates believed mental and physical health are essential to one another. He recommended a few, precise movements emphasizing control and form to aid injured soldiers in regaining their health by strengthening, stretching,and stabilizing key muscles. Pilates created "The Pilates Principles" to condition the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.

Pilates sessions help increase strength and flexibility, lengthen the body, and align the spine. The method does not build muscle mass. The fields of fitness and rehabilitation ^{[citation needed]} often encourage Pilates for its focus on the muscles of the abdomen and lower back. The focus on strengthening the core muscles and improving postural awareness especially relieve and prevent back pain.

Joseph Pilates wrote two books concerning the Pilates method: Return to Life through Contrology and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education.

Principles

Pilates claimed his method has a philosophical and theoretical foundation. It claims not merely to be a collection of exercises but a method developed and refined over more than eighty years of use and observation. One interpretation of Pilates Principles: Centering, Concentration, Control, Precision, Breathing, and Flowing Movement, is similar to yoga.

Mind over matter

According to practitioners, the central element of Pilates is to create a fusion of mind and body, so that without thinking about it the body will move with economy, grace, and balance; using one's body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The goal is to produce an attention-free union of mind and body, the method requires that one constantly pays attention to one's body while doing the movements. Paying attention to movement is so vital that it is more important than any other single aspect of the movements or the method...

Breathing

Joseph Pilates believed in circulating the blood so that it could awaken all the 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. Full and thorough inhalation and exhalation are part of every Pilates exercise. Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he is reputed to have said.^{[citation needed]} Breathing, too, should be done with concentration, control, and precision. It should be properly coordinated with movement. Each exercise is accompanied by breathing instructions. Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly”.

Centering

Pilates called the very large group of muscles in our center – encompassing our abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises begins from the powerhouse and flows outward to the extremities. Physical energy exerted from the center coordinates one's movements. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living.

Concentration

Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be accessed when doing a standing exercise that tones the triceps. Beginners learn to pay careful attention to their bodies, building on very small, delicate fundamental movements and controlled breathing. 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 .^[3]

Control

Joseph Pilates built his method on the idea of muscle control. That meant no sloppy, uncontrolled movements. Every Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and produce positive results. It's not about intensity or multiple repetitions of a movement, it's more about proper form for safe, effective results.

Precision

Every movement in the Pilates method has a purpose. Every instruction is vitally important to the success of the whole. To leave out any detail is to forsake the intrinsic value of the exercise. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Eventually this precision becomes second nature, and carries over into everyday life as grace and economy of movement.

Drawbacks

Pilates instruction can be costly. Instructors justify these costs due to their expensive education, cost of studio rentals, and equipment. Sometimes a new trainee will be given close, personally tailored supervision until his or her instructor believes the trainee has developed sufficient knowledge to continue training in a class or group.

Another less obvious drawback to Pilates is that while it can tone the rectus and transverse abdominis muscles, when performed wrongly or too often, certain exercises can also cause over-development in the external and internal oblique muscles of the abdomen, resulting in a flat stomach but occasionally, a wider waist. This is because much of Pilates is practiced through flexion with the torso moving in a linear, forward fashion.^[4][5]

Exercising during pregnancy is important for maintaining muscle strength and preventing musculoskeletal problems and Pilates in pregnancy is well-recognized as having many benefits both in physical and mental well-being. Yet, many exercises are contra-indicated and the use of Pilates in pregnancy should only be undertaken under guidance of a fully trained expert.^[6]

Legal action

In recent years the term "Pilates" worked itself into the mainstream and, following an unsuccessful intellectual property lawsuit, a US federal court ruled the term "Pilates" generic and free for unrestricted use.^[7] While this ruling prevented artificial restrictions on the use of the term "Pilates" by legitimate, qualified Pilates trainers, it also permitted many untrained or under-qualified practitioners to capitalise on the name. Consumers now face extensive and conflicting information about what Pilates really is, how it works, and what credentials they should seek in an instructor.^[8]

References

1. ^ Pilates, Joseph (1945 - Re-released 1998). Pilates' Return to Life through Contrology. Incline Village: Presentation dynamics. ISBN 0961493798. 
2. ^ Ellin, A. (2005-07-21). Now Let Us All Contemplate Our Own Financial Navels. New York Times. Retrieved on 2007-09-20.
3. ^ MSNBC,Pilates may give relief for Parkinson's patients 2006.
4. ^ Physicalmind Institute (2006). Physicalmind Institute FAQ (English). Physicalmind Institute. Retrieved on September 11, 2007.
5. ^ Institute, Physical (2001). Anatomy of Pilates. City: Physicalmind Inst. ISBN 0970530617. 
6. ^ Royal College of Midwives (2005). Pilates and pregnancy (.pdf) (English). Volume 8, Number 5, pp. 220-223. Royal College of Midwives. Retrieved on September 11, 2007.
7. ^ US District Court - Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000
8. ^ Wall Street Journal, Is your Pilates Instructor a Health Hazard, March 15th, 2005 [1]

Books

• Pilates Trademark Case Judgement US District Court - Southern District of NY : Opinion 96 Civ. 43 (MGC) - October 2000
• Physical Mind Institute (2004). Anatomy of Pilates : The Physical Mind Institute. Sante Fe, N.M.: Physicalmind Institute. ISBN 978-0970530615. 
• Blandine Calais-Germain (1993). Anatomy of Movement. Eastland Press. ISBN 978-0939616176. 
• Pilates, Joesph (1928). Pilates' Return to Life Through Contrology. New York, NY: Presentation Dynamics (December 31, 1998). ISBN 978-0961493790. 
• Stanmore, Tia (2004). The Pilates Back Book: Heal Neck, Back, and Shoulder Pain With Easy Pilates Stretches. Gloucester, MA: Fair Winds Press. ISBN 978-1931412896. 
• Andrew Biel, Robin Dorn (2005). Trail Guide to The Body. Boulder, CO: Books of Discovery. ISBN 978-0965853453. 

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