Review Article PILATES EXERCISES
International Journal of Physiotherapy and Research,Int J Physiother Res 2013, Vol1(4):196-203. ISSN 2321-1822Review ArticlePILATES EXERCISESSalvi ShahLecturer, SPB Physiotherapy College, Ugat Bhesan road, Surat, Gujarat, India.ABSTRACTThis article presents a theoretical basis for techniques of physical exercises developed by Joseph Pilates. Themethod, as a part of the so-called Body Mind Exercises group, first gained recognition among professionaldancers, actors and choreographers but has become more popular and is now regularly applied in sport, fitnessand physiotherapy. Pilates is a uniquely precise and intelligent approach to exercise and body-conditioning,which gives you a leaner, suppler, more toned body and a calmer, more relaxed mind. The initial part of thepaper presents historical background, principles of performing exercises and benefits using the Pilates Method.Pilates is a gentle, non-aerobic exercise method, which lengthens and strengthens the muscles, and improvesposture, without stressing the joints or the heart. The Pilates method incorporates both physical and mentalelements. The technique focuses on the ‘‘power house’’ or what is known today as the core; in Pilates, thisincludes the abdominal, gluteal, and paraspinal muscles in particular. The final part of the article includesdetailed pilates mat exercise programme (basic, intermediate, advanced ) and evidence for the use of pilatesexercises. The author hopes to encourage the environment of physiotherapists to enhance their professionalskills with elements of Pilates’ method.KEY WORDS: Pilates; Powerhouse; Evidence practice.Address for correspondence: Mrs. Salvi Shah, Lecturer, SPB Physiotherapy College, Ugat Bhesanroad, Surat, Gujarat, India-395005. Tel: 91 9427800238, Email: shahsalup@yahoo.comAccess this Article onlineQuick Response codeInternational Journal of Physiotherapy and ResearchISSN 2321- 1822www.ijmhr.org/ijpr.htmlReceived: 15 July 2013Peer Review: 15 July 2013Accepted: 27 September 2013Published: 11 October 2013especially emphasises conscious action exertedon deep muscular structures. AppropriatePilates exercises belong to a group of so-called functioning of those structures is essential forBody-Mind Exercises, where the focus is on normal stabilisation during motion.2controlled movement, posture, and breathing.HistoryPilates (pronounced: puh-lah-teez) improvesmental and physical well-being, increases The Pilates Method of body conditioning wasflexibility, and strengthens muscles through developed by Joseph H. Pilates. Joseph Pilatescontrolled movements done as mat exercises or began to develop his system of bodywith equipment to tone and strengthen the conditioning during the First World War andbody. The method combines principles of continued to enhance and refine this systemexercises from the Eastern cultures (control of over the next 50 years until his death in 1967.motion by the mind, precision, body centre as All told, the Pilates system of body conditioningthe main energy point, proper breathing and contains over 500 stretching and strengthening3relaxation – Hatha-Yoga) and the Western exercises.cultures (endurance training, stabilisation – Pilates exercises may be divided into two broadclassical ballet). 1 According to Crews, the categories: mat and apparatus exercises. Thedescribed training concept assumes reinforcing first exercises developed by Joseph Pilates werethe muscles of the whole body, however, it ismat exercises, which as the name implies areWhat is Pilates?Int J Physiother Res 2013;01(4):196-203.ISSN 2321-1822196
Salvi Shah. Pilates Exercises- Review Article.done on a mat on the floor. In the mat class,participants typically sit or lie supine or proneand use gravity to help stabilize the core. Of note,many of these exercises are nonweight bearingand have a strong flexion bias. In addition, Mr.Pilates designed specialized apparatus to train avariety of movement patterns and postures. TheReformer, for example is made of a slidinghorizontal platform within a box-like frame uponwhich a person sits, stands, kneels or reclines;varying resistance to movement is provided vialight springs attached to the moving platformand through a simple pulley system.Upon creation of his method of bodyconditioning, Pilates named it ‘‘The Art ofContrology’’. Inherent in this name is Pilates’belief that it should be the goal of a healthyperson to attain a strong mind and use it to gaintotal mastery or control over his/her physicalbody. Therefore, the Pilates Method asadvocated by Joseph Pilates is more than just aphysical regimen for the body; it is also abalanced regimen for strengthening andconditioning the mind as well.4,5 Pilates felt thatmodern society had robbed us of our naturalphysical and mental vitality. He noted that withthe advent of civilization and sedentary indoorliving, our activities have failed to exercise thebody in ways that are structured and balanced.Additionally he observed that our compensatoryefforts via hobbies, activities and recreation, areall too often performed in ways that areunbalanced and ineffective at truly encouraginggood control of the body. (3-5) The dancecommunity initially embraced Pilates as amethod of conditioning ballet and moderndancers.6Principles of PilatesPilates developed a comprehensive method ofstretching and strengthening exercises thattogether aim to create a strong and limber bodyas well as a strong will of mind that can controlthe body. Certainly, any method ascomprehensive and diverse as Pilates will havemany core principles. This is true for the PilatesMethod, which may be said to have six keyprinciples. 7 They are: centering, concentration,control, precision, breath, and flow.Int J Physiother Res 2013;01(4):196-203.Centering (Powerful body centre – core)Centering is considered to be the main focuspoint of the Pilates Method. The ‘‘center’’ refersto the center or core of the body and is usuallyknown as the ‘‘powerhouse’.8The powerhouse in Pilates is usually defined asextending from pelvic floor inferiorly to theribcage superiorly. Effectively, the powerhouseis the center of the body. Effectively, thepowerhouse is center of the body.8A movement in each exercise is preceded bymuscle tension and achievement of a so-calledstabilisation cylinder” around the spine. It isformed primarily by deep muscle-fascialstructures: anteriorly - muscles of the abdomen(transverse muscle and internal obliquemuscles), posteriorly- multifidus muscle andtransverse muscle of loin, superiorly - diaphragmand inferiorly – muscles of pelvic fundus. In EMGstudies, it was confirmed that muscles of pelvicfundus, transverse muscle of abdomen andmultifidus muscle act synergistically.9, 10In the technique of Pilates, it is strived to theirco-activation by tensing the transverse muscleof abdomen, which is practically achievable byfollowing the instruction: “pull the umbilicustowards the spine” and by tensing pelvic fundusmuscles. The latter mode of activation of the“stabilisation cylinder” seems to be moredifficult because of the fact that, according tosome authors, as many as 50% of women areunable to consciously tense the muscles of thepelvic fundus and disturbances of the functionof this important muscle group of “deepstabilisers” is observed in 80% of women.8 In thedescribed method, beginning with the firstclasses, learning of proper activation of bodycentre is introduced. It is emphasised thatmuscle tone should be moderate, that is shouldconstitute approximately 30% of maximummuscle tone. In other words – the tone shouldbe at “2” in a scale, where 0 – minimum tone, 5– maximum tone.11, 12Many classical exercises by Pilates, e.g. “circleswith one leg ”, especially engage in themovement the muscles directly affectingfunction of the hip joints. This result from theassumptions of reaching the “strong core”, as thefunction of adductors and abductors of the hipISSN 2321-1822197
Salvi Shah. Pilates Exercises- Review Article.and of gluteal and latissimus dorsi muscles(because of localisation of their origins on thespinal column and the pelvis) affects stabilisationof the body centre. A well stabilised spine withthe pelvic girdle is a fundament of economicalmotion of humans in the erect posture. Thisfavours elimination of sliding lateral movementswithin spinal articulations and enablesperformance of more unimpeded movements ofthe extremities. Muscular structures locateddeeply in the walls of the body, close to its core,originating directly on the spine or the pelvis arereferred to as core muscle.1Their principal activity involves formation ofstrong trunk stabilisation essential forperformance of basic motor activities such asstanding, sitting, walking, leaning over, orcatching and lifting objects. Development ofcivilisation resulting in a sedentary style of living,trauma or disturbances of muscular balance dueto bad motor habits lead to weakness andrestriction of function of these “deep bodystabilisers”. In case of disturbances in body coremuscles function, stabilisation of the trunk isovertaken by large muscle groups locatedexternally (trapezius muscle, erector muscle ofspine – superficial layers). This leads to chronictension and fatigue of these structures, which,in turn, results in pain. Activation of deep trunkmuscles characteristic for the described method,preceding initiation of each exercise, repeatedmany times and consolidated during subsequenttraining sessions aims at formation by thepatient an automatic and functional stabilisationof the trunk and ergonomics, ease and lightnessin daily life motor activity.1ConcentrationIt assumes maximum concentration onperformance of a given exercise in a proper way.To achieve this, movement visualisation is used– imagination of a motion before and during itsconduction.2ControlDuring the exercises, the mind controls the waythey are performed so that they are not harmful.Fatigue of the muscles is avoided by preciseperformance of a small number of repetitionsof exercises (usually 10 in a set), with graded levelof difficulty and introduction of respiration andInt J Physiother Res 2013;01(4):196-203.stretching exercises into training sessions. In thePilates’ method, control of the mind and motionare to serve to reconstruct normal nerve-musclecoordination based on a profound involvementof consciousness in performing motor activities.2, 13, 14PrecisionIn Pilates, awareness is sustained throughouteach movement. There is an appropriateplacement, alignment relative to other bodyparts, and trajectory for each part of the body.A common saying in the world of Pilates thatillustrates this is: ‘‘It is not how many, but how’’.8BreathingAppropriate coordination of breathing withperformance of an exercise constitutes the firstrule introduced in teaching the Pilates’technique. Proper respiration favours betterblood oxygenation thus improving functioningof the mind and movement control. Ribdiaphragmatic breathing is used, accentuated atforced expiration with simultaneous traction ofthe umbilicus towards the spine. At inspiration,the thorax is widened in three planes (threedimensional breathing), at forced expiration,oblique muscles of abdomen are additionallyinvolved, which enables better pulmonaryventilation. The crucial movement of an exerciseis performed during expiration at proper spinalstabilisation13, 15.FlowThe rate of exercises in the Pilates’ system ismoderate, depending on the precision of theperformed movement and on individualrespiration rhythm. Exercises should beperformed at proper concentration and all bodymovements, including those of transitionsbetween positions, should be performedfluently, with maintenance of a flow. Thispositively affects safety during exercises, evenfor persons who experienced injuries.2, 13, 14Additional principals of Pilates exercises are:Postural alignmentIn the described method, conscious striving tomaintenance of proper body posture during allphases of exercise is emphasised. All movementsare performed in neutral positions, withoutenhancing of physiological spine curvatures.ISSN 2321-1822198
Salvi Shah. Pilates Exercises- Review Article.It is stressed out that the head should bepositioned without its protrusion in theprotraction movement and the shoulders shouldbe positioned without their elevation resultingfrom excessive tension – “preceding the ear fromthe arm”. The scapulae should be slightlyretracted towards the buttocks direction, thepelvis should remain in a neutral position, andbody core should be tensed by “pulling the navelto spine”. While standing, it should be kept inmind to actively elongate the body along the axisof the spine – “preceding the top of the headfrom the feet”, slightly flex the legs withoutblocking the knee joints and symmetrically loadboth feet positioned at a distance of pelvis widthfrom each other. These assumptions as well asthe other, resulting from striving for a neutralbody position, are obligatory duringperformance of exercises at other baselinepositions. For example, during lying supine on aside, the region round the waist should beslightly elevated over the ground in order tobetter stabilise the pelvis while the feet shouldbe kept in plantar flexion (the so-called “activefeet ”).In the Pilates technique, it is alsoemphasised to correctly change positions for theexercises, e.g. transition from standing to lyingdown on the back is performed by the so called“rolling of the spine”. 2, 12, 13StaminaExercises are conducted at a training loadadjusted to abilities of the exercising persons.In case of group exercises, it is recommended todivide the group into beginners and advancedsubgroups. Classical Pilates’ exercises, e.g. “ahundred”, are designed in several versions,appropriately for skill level of the exercisingpersons. In the method, it is aimed to achievean increase in general endurance of the wholemuscular system in the distal system – peripheralwith regard to the body core.1RelaxationAcquisition of skills of conscious relaxation ofselected muscle groups is an essentialcomponent of correct exercise performance inPilates’ method According to the principles ofthis system, movement is linked to concentrationof the mind and respiration; when performedsmoothly but precisely, it leads to paving new,Int J Physiother Res 2013;01(4):196-203.more ergonomic movement behaviours as wellas it provides measurable psychologicaladvantages by reducing stress level. 2, 14CoordinationWhen combining two or three movements wego through the phases of learning. We start withthe “cognitive stage/’ proceed to the “motorstage/’ before we reach the “automatic phase.”This takes practice but achieves results.16Six key benefits of Pilates17Pilates exercises combine strengthening withrelaxation; they lighten the load on your spineand joints by correcting muscular imbalancesdue to bad posture or misuse of muscles andalleviate tension.AlignmentProper alignment balances your skeleton so yourmuscles are held at their ideal length, withouttension. If your body is constantly held out ofgood alignment, it places a great strain on yourmuscles, ligaments, and joints, which will reduceyour body’s ability to react to the force of gravity,resulting in aches and pains and inhibitedmovement. Pilates gives you an opportunity tolearn to correct your misalignments and allowyour muscles to work as efficiently as theyshould.As you exercise, always strive to correct youralignment because it will directly impact on theeffectiveness of your workout. Use a mirrorwhere possible to check your alignment anddevelop your ability to observe how your bodymoves. Check your feet are in line with yourknees and hips, your shoulders are level, andyour waist long. For floor exercises, use the matas a guide. Work in the centre and keep thedistances between the sides of the mat and yourbody equal during the workout.Key benefits· The impact of gravity on your spine and jointswill be reduced every day, whether you aremoving or at rest.· The risk of strain or injury is lessened with goodalignment, particularly with more challengingand dynamic exercises.· Improvements in your posture, how you carryyourself, and how you move every day resultfrom awareness of body alignment.ISSN 2321-1822199
Salvi Shah. Pilates Exercises- Review Article.StrengthPilates is a wonderful body-conditioningprogramme because you don’t need anyequipment in order to strengthen your body. Youcan simply use your own body weight to createresistance for your muscles and to tone up.Which truly does mean that your workout willbe only as effective as the effort you put in tothe exercises. Strength begins with adetermination to achieve the best. Over time,you will see your muscles gaining tone andlooking sculpted, but you’ll also feel muchstronger and more energized.Pilates strengthens the whole body, targetingeach muscle group evenly with a mixture ofdynamic and static strength training. No bodypart is neglected. You also work on all planes ofmovement – sitting, lying and standing. Thismeans that the muscles are worked from manydifferent directions, producing a uniform andvery deep strength and tone, even without usingheavy weights.Key benefits· You are less likely to suffer from muscular andjoint aches and pains, or to injure yourself,because your balance and the way you carryyourself will improve.· You rev up your metabolism by building muscle,so that even when not exercising your strongerbody burns more calories.· Strength leads to greater health: by committingto a Pilates way of life, you will lower your bloodpressure and reduce your cholesterol levels.· Pilates builds strength from the inside out, fromyour deep core muscles, so that they supportyour body effectively in movement, andoutwards to the limbs.· Reduced tension and strain in the body resultsfrom a strong core, which will also allow yourmuscles to be free to work with an intensity thatwill create great results.FlexibilityWe all want to achieve a strong body, but theremust be a balance between strength andflexibility, and Pilates is the perfect exerciseregime to achieve this. Tight muscles hinder yourmobility and can lead to tension, aches, and pain.Int J Physiother Res 2013;01(4):196-203.Flexibility is essential for your overall fitness andvitality. It ensures a greater range of movementin your joints, and will in turn mean your jointsremain healthy and fare better against normalwear and tear as they age.Pilates makes most use of dynamic, rather thanstatic, stretching: this involves taking your bodyinto and out of a stretch repeatedly, in achoreographed movement. It warms up themuscles so that they respond more effectively.As you progress through the exercises in thisbook, you should find your range of movementincreasing and your flexibility improving.Key benefits· Your muscles are free from tension, and yourmovement is unrestricted, when you achievegood flexibility.· Your posture will improve, because you will beable to hold your muscles correctly.· Better blood circulation results from improvedflexibility, because it helps the muscles to alignmore effectively. Improved circulation also givesyou a boost of energy.· Joints stay healthy as you age: they resist wearand tear better if they are flexible and movefreely.Shape and toneFor a lot of us, our muscle tone while at rest maybe quite weak. Muscles respond quickly toregular exercise, and after a few weeks of Pilatesyou should notice visible muscle tone and seeyour body begin to evolve. Pilates uses yourbody weight and the occasional prop asresistance for shaping your muscles, but it trainsevery part of your body evenly – front, back, andsides.For example, during an abdominal exercise,don’t think only about engaging your centre orbelly, but be aware of lengthening your limbs,lifting your buttocks, and connecting yourshoulders. If you also combine exercise withproper diet to reduce body fat, you’ll notice yourmuscle tone become even more defined.Key benefits· Develop more muscle definitio
total mastery or control over his/her physical body. Therefore, the Pilates Method as advocated by Joseph Pilates is more than just a physical regimen for the body; it is also a balanced regimen for strengthening and conditioning the mind as well.4,5 Pilates felt that modern society h
DAY 4 DAY 5 DAY 6 DAY 7 PROGRESS CHECK WEEK 1 Date: Studio Pilates Cardio 30-45min Date: Studio Pilates Date: Studio Pilates Cardio 30-45min Date: Home workout Date: Studio Pilates Cardio 30-45min Date: Studio Pilates Rest Day I've done: 5 Studio Pilates 3 cardio sessions 1 Home workout Take progress pic
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paper presents historical background, principles of performing exercises and benefits using the Pilates Method. Pilates is a gentle, non-aerobic exercise method, which lengthens and strengthens the muscles, and improves posture, without stressing the joints or the heart. The Pilates method incorporates both physical and mental elements.
Physical Education (1934) and Return To Life Through Contrology (1945). Many of Joseph Pilates original students also went on to open up their own studios and teach contrology Today there are two main forms of Pilates – Classical/Traditional Pilates and Modern Pilates.
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Benefits of Pilates exercises In the United states and Europe, Pilates has become a target of interest as a useful exercise. Pilates exercises were developed as an exercise method to relax and strengthen the body. Most of th
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