ulty alignment negatively affects breath, pure and movement.
Pilates is a Mental, and Physical
Body-Conditioning Programme (It is the mind
itself that controls the body - Joe Pilates) which uses exercises to change the
way we use our bodies. It aims to change
muscle recruitment patterns, correcting common muscle imbalances, restoring good
postural alignment and natural normal movement. Faulty alignment negatively affects breath,
posture and movement.
JOSEPH PILATES
Joseph Pilates was the originator of the
Pilates Method, he was born in
Dusseldorf in 1880. He was a frail and
sickly child who suffered from rickets, asthma and rheumatic fever. He experimented with various exercise forms,
yoga, gymnastics, skiing, self defense, dance, circus training, weight
training. He chose aspects of each to
develop his body, by absorbing these methods and selecting the most effective. Joseph Pilates worked out a system that had
the perfect balance of strength and flexibility.
Joe Pilates experimented with muscle
control (hence Contrology) and learnt new ways to make his movements more
efficient. Even though he had
developed a great physique, his asthma still bothered, and then came upon the
idea of conditioning his body to breath correctly. He focused on the exhale, when exhaling fully, he discovered this created a vacuum
which then allowed the lungs to refill naturally with air. This breathing we call diaphragmatic
breathing,(side ribs and back) which is
the breathing now used in Pilates. “Squeezing
every atom of pure air from your lungs” Correct breathing nurtures the body and releases
toxins. On the inhale the oxygen travels
to the cells, purifies the bloodstream and nourishes the muscles. As we exhale, unused gases stored in the body
are expelled.
Joe emigrated to the US in 1926 and met his wife, Clara on
the ship to the US. They both had the
same views on fitness and decided to set up a studio in New York. This attracted top ballet dancers, actors and
actresses, gymnasts and athletes, all anxious to learn from Pilates.
He wrote several books/booklets on fitness
'Return to Life through Contrology' and 'Your Health" The exercises described in there are very
advanced and reflect the nature of his studio clientele.
BENEFITS OF
PILATES
Improved Flexibility
More Efficient respiratory system
More efficient circulatory system
Lowered stress levels
Better Posture
Boosted Immune system
Increased bone density
Greater joint mobility
Less incidences of back pain
Principles of Pilates
Principles of Pilates
Relaxation/Constructive REST - We relax and lengthen short tight muscles
before trying to strengthen the weak ones. Important position. Relaxation position allows:
Release of muscular tension throughout the entire body
up Improves breathing as you are able to release tension around the ribcage
Nerves that have become trapped due to over tense muscles are freed
The internal organs have more room to move
Releases tension in the neck and shoulders, alleviates lower back pain.
Concentration –
“It is the mind itself that builds the body. Pilates requires you to be constantly aware
of each and every moment you make.
Alignment – Good alignment is crucial for safety and for correcting muscle imbalances. The bones must be in the right place to get the righ muscles working ,in a way that you building muscles so they will support the joint not stress it.
Breathing - The type
of breathing is important to our way of exercising, as is the timing of the
breath, you can help or hinder a movement by breathing in or out. As a general rule all movements are done on
the exhale.
Centering – Using
our Girdle of Strength, the Powerhouse, Core Stability
Zip and Hollow, this is engaged before any movement takes place.
Coordination -
a strong centre we then coordinate movement, using sound recruitment patterns,
starting with small movements and then building up to more complicated
combinations.
Flowing Movements – All Pilates movements are natural movements
performed correctly, gracefully and with control. We concentrate on lengthening away from a
strong centre. All the movements are
done slowly this doesn’t mean it’s easier, if using all the other principles
it’s harder to do the exercise slower, and it is also less easier to cheat.
Stamina – Endurance is achieved as you
progressively challenge your stability.
You will discover that your overall stamina will improve. You will no
longer be wasting energy holding on to unnecessary tension or moving inefficiently.
In Pilates we aim for QUALITY OF MOVEMENT,
NOT QUANTITY, so the number of reps are only between 5 – 10 . Joe Pilates
called overworking the muscles an “infraction” that creates muscular burnout,
fatigue, and “poison” in the muscles.
Please contact Christine Smith email: tri-pilates@live.com
strength and flexibility.
Joe Pilates experimented with muscle control (hence Contrology) and learnt new ways to make his movements more efficient. Even though he had developed a great physique, his asthma still bothered, and then came upon the idea of conditioning his body to breath correctly. He focused on the exhale, when exhaling fully, he discovered this created a vacuum which then allowed the lungs to refill naturally with air. This breathing we call diaphragmatic breathing,(side ribs and back) which is the breathing now used in Pilates. “Squeezing every atom of pure air from your lungs” Correct breathing nurtures the body and releases toxins. On the inhale the oxygen travels to the cells, purifies the bloodstream and nourishes the muscles. As we exhale, unused gases stored in the body are expelled.
Joe emigrated to the US in 1926 and met his wife, Clara on the ship to the US. They both had the same views on fitness and decided to set up a studio in New York. This attracted top ballet dancers, actors and actresses, gymnasts and athletes, all anxious to learn from Pilates.
He wrote several books/booklets on fitness 'Return to Life through Contrology' and 'Your Health" The exercises described in there are very advanced and reflect the nature of his studio clientele.
BODY CONTROL PILATES
The Body Control Pilates Method was developed from the work of Joseph Pilates and has been refined by Lynne Robinson and Gordon Thomson. Body Control Pilates is unique in the way it prepares the body for the classical Pilates exercises.
Joseph Pilates developed 34 'Mat Exercises' referred to as Full Mat.
Due to the fact that many of Joe's clients were dancers or gymnasts who were already extremely fit, the average person would not be able to do the Full Mat without injury. Body Control Pilates has broken down the exercises so they can be taught step by step, layering on the skills needed to ultimately do the 'Full Mat' The hallmark of the Body Control Pilates approach is the adaptation of the original exercises for the average body, or “The Average Joe”
The classical exercises performed in their entirety are physically very demanding and therefore require a lot of preparation. The emphasis of the movement is on quality and, in order to achieve this quality, we have to focus the mind on the body and often rediscover correct movement.
To do this, the exercises have been simplified to a more basic level using elementary movements, which allows the average body a chance to benefit from the mind and body conditioning of the Pilates Method. Body Control Pilates is the pre-pilates, which prepares your body, and has taught you movement skills necessary to perform the Classical Pilates. There are over 100 introductory exercises.
BENEFITS OF PILATES
Improved Flexibility
More Efficient respiratory system
More efficient circulatory system
Lowered stress levels
Better Posture
Boosted Immune system
Increased bone density
Greater joint mobility
Less incidences of back pain
In Body Control Pilates and indeed all Pilates exercises we are strengthening the postural muscles, the small deep muscles that run along side the spine (the transversus Abdominus, multifidus and pelvic floor) that bring the spine and body into balance. Working from the inside out.
We also work on pelvic stability (glut med) that help support us while standing, Scapular stability (shoulder blades),
While Body Control Pilates is not as well known in North America, in Europe and the UK it is very popular and recommended by Physiotherapists, Chiropractors. Body Control Pilates is used by the Royal Ballet, Olympic Rowing Team, England Cricket Club, Chelsea Football Club. Lynne Robinson is a household name in Europe More information on Lynne can be found at www.bodycontrol.co.uk
