The Pilates Method for a Balanced Body

An overview and introduction to the Pilates form of conditioning,

Once known primarily by the dance World, the Pilates form of conditioning has gone mainstream. Understandably, it addresses the important issues of alignment, injury prevention, correct breathing, simultaneous stretching and strengthening, and the eminent harmony between mind and body. Fitness professionals are finding that this type of movement appeals to today's client who is keenly aware of current trends. Additionally, the Pilates Method is achieving acclaim among athletes, actors, medical professionals and aging baby boomers. The longevity of the Pilates method has given it a track record of consistent and proven results.

In the 1920s, German-born Joseph Pilates designed a non-impact conditioning program. He studied Eastern and Western forms of exercise including yoga, Zen, as well as ancient Greek and Roman regimens. Pilates proceeded to design equipment based on his exercise philosophy and engineering background. The Pilates form of conditioning became an integral part of dance training in the 1920s. Dance luminaries Martha Graham and Jerome Robbins practiced and taught it to students. Today, the technique is more accessible than ever in settings ranging from fitness studios to huge teaching hospitals. Physical therapists are establishing centers independent from sports and dance applications. Football teams have used Pilates for training and rehabilitation. Even baby boomers are reaping the benefits of strength, flexibility and improved posture. The universal appeal of this type of exercise will contribute to its growth in the next millennium.

The Pilates Method conditions the body from the inside out. Beginning with centering of the body through pelvic stabilization, it brings about muscle balance and spinal alignment, which improves posture and body contour. Muscles are trained as both stabilizers and movers, creating a more balanced body. It is believed that back problems resulting from imbalances in strength and flexibility in the hamstrings and quadriceps, abdominals and low back, or chest and upper back will improve with Pilates conditioning.

During exercise, many of the deeper muscles work simultaneously, improving coordination and achieving efficient, graceful movement. Each exercise has a prescribed placement, rhythm, and breathing pattern. Breathing assists in directing energy to vital areas while relaxing the rest of the body. A basic principle of the Pilates Method is that people think of their bodies as single integrated units. The goal of Pilates is to establish a stable central core around which all movement takes place.

Pilates exercises are gentle enough to be performed during pregnancy, yet sophisticated to challenge the very fit. Each exercise has appropriate modifications. The approach is about quality of movement, not quantity. Most movements are repeated 10 times, while some of the more challenging movements are repeated only three to four times. The precise form, concentration, and breathing patterns make it difficult for the exerciser to lose focus. As a result, most people are aware of positive changes after 10 sessions, at which point they do not have to think about choreography and can focus entirely on themselves. Followers report feelings of revitalization, never exhaustion. The mind-body component of Pilates can bring balance and help round out a fitness regimen. "The attainment and maintenance of a uniformly developed body with a sound mind ..." is Joseph Pilates' description of the goal of ultimate fitness.

Many fitness facilities introduce this type of exercise by offering mat classes which require no equipment. This generates enthusiasm for personal training sessions or classes that use The Reformer, one of the most popular types of Pilates equipment. The Reformer is a horizontal apparatus with a sliding carriage that utilizes progressive spring resistance, straps for the arms and feet, and bars and plates for the feet to press against.

The Pilates Method requires more personal supervision than other exercise programs. Mat classes work best in small studio settings versus large aerobic rooms. Music is unnecessary. However, soft background music adds to the ambiance.

In order to establish a starting point, it is important to perform a postural identification and body analysis. Instruct your client step-by-step to position his/her body as follows: Stand evenly on feet positioned hip distance apart. Rock back and forth several times to assist with centering. Lift knee caps. Tilt pelvis back and forth several times to locate neutral spine (ASIS or anterior superior iliac spine on same frontal plane as pubic bone). Rotate hips outward. Draw navel inward. Lift sternum. Drop shoulders. Retract chin. The instructor should look for symmetry such as muscle development and bony landmarks.

POSTURES

Ideal Posture

Head:        Neutral
Cervical:    Normal anterior curve
Scapulae:    Riding flat against ribcage
Thoracic:    Normal posterior curve
Pelvis:      Neutral, ASIS on same
             frontal plane as pubic
             bone
Hip Joint:   Neutral
Knee Joint:  Neutral
Ankle Joint: Neutral, lower leg joins
             foot at a 90 angle
Lumbar:      Normal anterior curve

Lordosis (swayback)

An exaggerated forward curvature of the
lumbar spine, often resulting in a
protruding abdomen and buttocks.

Head:        Forward
Scapulae:    Abducted
Pelvis:      Anterior tilt, ASIS
             Anterior to pubic bone
Hip Joint:   Hyperextended
Knee Joint:  Hyperextended
Ankle Joint: Neutral

Kyphosis

Exaggerated sagittal curvature of the
thoracic spine, often accompanied by a
forward head position.

Head:        Forward
Cervical:    Hyperextended
Scapulae:    Abducted
Pelvis:      Posterior tilt, ASIS
             posterior to pubic bone
Hip Joint:   Hyperextended
Knee Joint:  Hyperextended
Ankle Joint: Slightly plantar flexed