The Pilates Method for a Balanced Body

Carol Argo

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

The Fundamental exercises prepare the body for Pilates work by warming up the muscles and teaching movement awareness. While performing the Fundamentals, engage abdominals with a neutral pelvis. Picture in your mind feeling hollowed out while concentrating on breathing and exhaling deeply. Depress shoulder blades as you lift arms and stabilize with a neutral pelvis (pubic bone level with hip bones).

FUNDAMENTAL EXERCISE FOR PELVIC STABILITY AND AWARENESS

Breathing Kneel on mat. Lightly place hands on lower ribs. Inhale deeply and feel the rib cage open. Exhale deeply and close rib cage. Imagine the waist is being wrapped on the exhalation. Repeat five times.

Imprint and Breathing In supine position with knees flexed and feet flat on floor, lightly place hands on lower rib cage. Inhale deeply and feel lateral and posterior rib cage expand. Exhale deeply and feel spine imprint on mat. Maintain neutral pelvis. Repeat five times.

Knee Stirs-In supine position with hand under knee, make small circles of femur in socket. Opposite leg remains flexed with foot flat on floor. Maintain neutral and stable pelvis. Experience a smooth, circular movement in hip joint.

Bridges (pelvic press) Position supine, knees flexed, feet flat on floor. Practice a 10-degree lift using the core muscles and without using the gluteus maximus. Proceed to lift onto shoulders and thoracic area. Lower slowly from the shoulders to beginning position. Keep abdominals contracted the entire time and focus on lifting/lower one vertebra at a time. Exhale while lifting, inhale while lowering.

Side-lying Stability (thigh advance/retraction) Position on side, head on arm, support in front of body with opposite arm. Flex foot of top leg and stretch leg away from hip joint and then retract slightly. Repeat five times. Imprint side of rib cage and use core muscles to stabilize pelvis and spine.

CERVICAL/THORACIC REGION AWARENESS AND STABILITY

Neck Curl

Position supine, knees flexed, feet flat on floor. Support head with hands, lengthen back of neck as chin drops toward chest and head lifts off floor, feeling a stretch in back of neck. Return head to floor while elongating back of neck. Repeat three times. The exercise isolates neck muscles and helps center head on neck.

Scapula Movement and Stabilization

Puppet Arms--Position supine, knees flexed, feet flat on floor. Extend arms up over shoulders. Lift and lower arms while abducting the scapula and depressing the shoulders. Feel the movement within the shoulder socket. To engage the obliques, perform same movement with arm stretching diagonally across chest. Repeat each exercise three times.

Quadruped Movement

Cat-flexion/extension of spine--Position on all fours with wrists under shoulders and knees under hip joints. Flex spine toward ceiling and then lower and arch into extended position. Keep arms straight. Repeat five times.

MAT EXERCISES

The Hundred (trunk flexion initiating from cervical region)--Lying on back, extend legs in the air in line with hips, knees as straight as possible and feet relaxed (if this is too difficult, begin with knees flexed, calves parallel to floor). Position arms alongside body with palms down a few inches off floor. Lift head, neck, and shoulder blades off the floor; maintain this position, keeping neck relaxed. Without moving torso or legs, pump arms up and down toward floor (without touching). Inhale for five counts, exhale for five counts. One arm pump equals one breath. Do 10 cycles of breath for a total of 100 arm pumps. Focus on shoulders down, anchor center to mat, neck relaxed, legs extending upward. Benefits include coordination of breath and movement, as well as core strength.

Rolling Like a Ball (full trunk flexion) Sit on mat with knees bent, legs together, place forearms on lower legs, point toes. Lift toes a few inches off floor. Balance and breathe deeply several times. Roll back onto shoulders and roll up to starting position. One inhale back, two exhales up. Focus on shoulders down, hollow abdominals, softly pointed feet, rolling in a straight line. The head and feet stay off floor. Repeat five times. Benefits include balance, core awareness and spinal massage.

Leg Circles (hip rotation) Lying on back with right leg straight on floor, left leg extended straight up 90 degrees to hip, arms lengthened at sides, palms down and shoulders down. Contract abdominals to bring entire back in contact with floor. Inhale exhale and slowly rotate left leg with pointed toes counterclockwise as if to draw a circle in the air with the foot. Keep the circle controlled, stabilizing hips and spine by keeping abdominals pulled in. Repeat five times and reverse direction of circle. Change legs. Benefits include core stability with movement from the hips, strengthening of the lower back, abdominals, inner and outer thighs.

Swimming (spine extension) Position prone with arms straight above head, legs extended several inches apart, tops of feet on the floor. Keep shoulder blades down and together, neck straight and elongated. Inhale, then exhale, drawing abdominals in and up to stabilize torso, then lift the right arm, left leg, head, neck and chest about two inches off the floor. Alternate lifting each arm and the opposite leg. One leg and one arm always remains on the floor. Keep center stable and focus on lengthening the extremities while lifting Lift and lower four times on each exhale and four times on each inhale. Repeat 10 or 80 breaths. Finish by sitting back on heels with upper body and head lowered to floor, arms stretched forward. Benefits include strengthening of core, back, buttocks, shoulder girdle muscles. Stabilization and coordination are promoted.

The Saw (sitting spinal flexion and rotation)--Sit with legs out in a V. With feet flexed and toes pointed toward ceiling, extend arms out to sides at shoulder level. Concentrate on lifting sternum, elongating spine and dropping shoulders. Rotate to face right leg, crossing left arm to right foot. Contract abdominals and flex at hip bringing torso toward knee. Alternate between left and right sides. Repeat five times. Keep hips on floor. The upper body should remain lifted until rotation is complete. Inhale on extension and exhale on flexion and rotation. Movements are slow and controlled. The benefits of this exercise include spine and hamstring flexibility and abdominal strength.

There are many excellent experienced teachers who have been trained in this discipline and teaching the Pilates Method for years. Many of today's training programs and certifications have recently evolved due to the strong interest and demand for this specialized type of exercise. If you would like to become trained in this type of work and teach it, begin by taking classes. Ballet studios are great resources for finding instructors, or call the Physical mind Institute in New Mexico at 1-800-5051990 or visit their Web site at www. themethod.com. For instructor referrals, call 1-800-PILATES. For more information or to order Carol Argo's Book of Mat Exercises, call (888) 544-0547, (310) 544-0508, fax (310) 377-0089 or E-mail: AquaCarol@aol.com.

Questions: The Pilates Method For a Balanced Body

Code No. 0031

1. A basic principle of the Pilates Method is:

A. to be able to effectively isolate muscle groups.

B. to develop awareness of the body as a single integrated unit.

C. to work each muscle group in a prescribed order.

D. to strengthen before stretching.

2. Back problems frequently relate to the following conditions:

A. Flexible hamstrings and weak quadriceps

B. Tight hamstrings and tight quadriceps

C. Strong abdominals and weak back muscles

D. All of the above

3. In neutral spine, the:

A. anterior superior iliac spine (ASIS) and pubic bone are on same frontal plane.

B. ASIS is posterior to pubic bone.

C. ASIS is anterior to pubic bone.

D. lumbar is slightly hyperextended.

4. The Fundamental Exercises are performed with:

A. a pelvic tuck.

B. the buttocks contracted.

C. a neutral pelvis.

D. the buttocks and abdominals contracted.

5. The Pilates Method trains muscles as:

A. stabilizers.

B. stabilizers and movers.

C. movers.

D. flexors.

6. The breathing patterns of the mat exercises:

A. differ with each exercise.

B. involve deep inhalations and deep exhalations.

C. are slow and deep.

D. are fast and percussive.

7. In order to establish a starting point for a client, it is important to perform a:

A. hamstring flexibility test.

B. body fat test.

C. back flexibility evaluation.

D. postural identification.

8. Kyphosis relates to:

A. normal posterior curve of the thoracic.

B. forward head posture.

C. swayback.

D. upper body musculature.

9. In a posterior pelvic tilt, the:

A. ASIS is in back of the pubic bone.

B. ASIS is in front of the pubic bone.

C. ASIS is level with pubic bone.

D. hip joint is flexed.

10. The following describes the Pilates method:

A. Three sets of 10 repetitions

B. Each exercise is performed in a specific order.

C. Exercises are choreographed to flow without interruption.

D. Each exercise is precise and requires concentration.

11. While performing the mat exercises:

A. every muscle is engaged either as a stabilizer or mover.

B. some muscles are contracted while others are relaxed.

C. the entire body is relaxed.

D. the muscles alternate between relaxation and contraction.

12. The Pilates mat exercises differ from traditional strength exercises because:

A. equipment is unnecessary.

B. both flexibility and strength are emphasized.

C. it works the body as an integrated unit.

D. All of the above

13. Which Fundamental Exercise best prepares the body for Leg Circles?

A. Bridges

B. Thigh Advance/Retraction

C. Knee Stirs

D. Puppet Arms

14. Which Fundamental Exercise best prepares the body for The Hundred?

A. Imprint and Breathing

B. Cat

C. Bridges

D. Knee Stirs

15.The following mat exercise helps correct forward head posture:

A. Rolling Like a Ball

B. Leg Circles

C. Swimming

D. The Saw

Carol Argo is an AFAA certified instructor and personal trainer in Palos Verdes, California. She is certified by the Physicalmind Institute to teach the Mat Exercises and teaches the Pilates method at various locations. Argo also presents innovative workshops nationally at conferences on mind-body, Pilates, tai chi, and water fitness.

COPYRIGHT 1999 Aerobics and Fitness Association of America
COPYRIGHT 2001 Gale Group