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Pilates edit
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This article is about the physical fitness system. For its inventor, see Joseph Pilates. For the Roman governor, see Pontius Pilate. For similar words, see Pilate (disambiguation) and Pilatus.
Pilates (/pɪˈlɑːtɪz/; German: [piˈlaːtəs]) is a physical fitness system developed in the early 20th century by Joseph Pilates, after whom it was named[1]. Pilates called his method "Contrology". Pilates is practiced worldwide, especially in Western countries such as Australia, Canada, the United States and the United Kingdom. As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States.
There is only limited evidence to support the use of Pilates to alleviate low back pain, or improve balance in elderly people. Evidence from studies show that while Pilates improves balance, limited data exists on whether this impacts on falls by the elderly. Pilates has not been shown to be an effective treatment for any medical condition. There is some evidence regular Pilates sessions can help muscle conditioning in healthy adults when compared to doing no exercise.
Contents
- 3.1 Centering
- 3.2 Concentration
- 3.3 Control
- 3.4 Precision
- 3.5 Breathing
- 3.6 Flow
- 3.7 Postural alignment
- 3.8 Relaxation
- 3.9 Stamina
Brief description [edit | edit source] edit
In his book Return to Life through Contrology, Joseph Pilates presents his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength and develops control and endurance in the entire body. It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. The core, consisting of the muscles of the abdomen, low back , and hips, is often called the "powerhouse". The powerhouse is thought to be the key to a person's stability. Pilates' system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level, and also in terms of the instructor and practitioner's specific goals and/or limitations. Intensity can be increased over time as the body adapts itself to the exercises.
History [edit | edit source] edit
Pilates was developed by Joseph Pilates, from Mönchengladbach, Germany. His father was a gymnast and his mother a naturopath.
During the first half of the twentieth century, he developed a system of exercises which were intended to strengthen the human mind and body. Pilates believed that mental and physical health were interrelated.
In his youth he had practiced many of the physical training regimes available in Germany, and it was from these he developed his own method. It has clear connections with the physical culture of the late nineteenth century, such as the use of special apparatuses and claims that the exercises could cure ill health. It is also related to the tradition of "corrective exercise" or "medical gymnastics" as typified by Pehr Henrik Ling.
Pilates said that the inspiration for his method came to him during World War One, while he was being held at the Knockaloe internment camp on the Isle of Man. He developed his method there for four years, working on his fellow internees .
Joseph Pilates accompanied his method with a variety of equipment, for which he used the term "apparatus". Each apparatus was designed to help accelerate the process of stretching, strengthening, body alignment and increased core strength, started by the mat work. The best-known and most popular apparatus today, the Reformer, was originally called the Universal Reformer, aptly named for "universally reforming the body". Eventually Pilates designed other apparatus, including the Cadillac, Wunda Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole.
Pilates published two books related to his training method: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education in 1934, and Return to Life Through Contrology in 1945.
His first students went on to teach his methods, including: Romana Kryzanowska, Kathy Grant, Jay Grimes, Ron Fletcher, Mary Bowen, Carola Treir, Bob Seed, Eve Gentry, Bruce King, Lolita San Miguel and Mary Pilates, Joseph's niece. Contemporary Pilates includes both the "Modern" Pilates and the "Classical/Traditional" Pilates. Modern Pilates is partly derived from the teaching of some first generation students, while Classical Pilates aims to preserve the original work as Joseph Pilates taught it.
Principles [edit | edit source] edit
A number of versions of Pilates are taught today and the majority are based on up to nine principles. Frank Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 and in it they outlined six "principles of Pilates". These have been widely adopted—and adapted—by the wider community. The original six principles were concentration, control, center, flow, precision, and breathing[1].
Centering [edit | edit source]
For practitioners to control their bodies, they must have a starting place: the center. The center is the focal point of the Pilates method. Many Pilates teachers refer to the group of muscles in the center of the body—encompassing the abdomen, lower and upper back, hips, buttocks, and inner thighs—as the "powerhouse". All movement in Pilates should begin from the center and move outward to the limbs[1].
Concentration [edit | edit source]
Pilates demands intense focus, the way that exercises are done is more important than the exercises themselves. It refers to the way in which the mind guides the body.[1]
Control [edit | edit source]
"Contrology" was Joseph Pilates' preferred name for his method, and it was based on the idea of muscle control. All exercises are done with control, the muscles working to lift against gravity and the resistance of the springs and thereby control the movement of the body and the apparatus.
Precision [edit | edit source]
Precision is essential to correct Pilates. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Here Pilates reflects common physical culture wisdom, gaining more from a few energetic efforts than from many listless ones. The goal is for this precision to eventually become second nature and carry over into everyday life as grace and economy of movement.
Breathing [edit | edit source]
Breathing is important in the Pilates method. In Return to Life, Pilates devotes a section of his introduction specifically to breathing, described as "bodily house-cleaning with blood circulation". He saw considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body, which he saw as cleansing and invigorating. Proper full inhalation and complete exhalation were key to this. He advised practitioners to squeeze out the lungs as they would wring a wet towel dry. In Pilates exercises, the practitioner breathes out with the effort and in on the return. In order to keep the lower abdominals close to the spine, the breathing needs to be directed laterally, into the lower rib cage. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement.
Flow [edit | edit source]
Pilates aims for elegant economy of movement by , creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities.
Postural alignment [edit | edit source]
Using correct posture while doing Pilates exercises improves safety by correcting muscle imbalances and optimising coordination.
Relaxation [edit | edit source]
Correct muscle firing patterns and improved mental concentration are enhanced with relaxation.
Stamina [edit | edit source]
With increased precision, motion becomes more efficient so there is less stress to perform the exercises.
Centering and the Powerhouse [edit | edit source] edit
The method of Pilates is believed to strengthen and stretch the structures and functions of the human body, with particular emphasis on the core or center muscles. Joseph Pilates referred to the core or center muscle regions as the Powerhouse of the body. The parameters of what constitutes as the Powerhouse are debated to this day amongst teachers of Pilates, as Joseph Pilates never documented the exact defining components[1].
When most strictly defined, the powerhouse is said to be the ‘‘centre of the body. It is the exact point between the upper half of your body and the lower half of your body, between the right side and the left side’’[2]. Contrastingly, some individuals view Pilates more broadly, comprising of the pelvic floor inferiorly and to the ribcage superiorly[3].
In order to understand the process of centring, the term of the Box must also be considered. The Box is defined by two horizontal lines, one line placed across the top of the right shoulder to the top of the left shoulder, and the other line placed across the right hip joint to the left hip joint[2]. Thus, the Box becomes the centre and goes beyond the Powerhouse to encapsulate the human body.
Components of the Powerhouse [edit | edit source] edit
This expanded concept of the Powerhouse, inclusive of the Box, considers the human body and its defining features of the pelvic floor to the ribcage. Thus, the powerhouse contains the pelvis and the abdomen. The joints within the abdomen are the lumbar spinal joints. The pelvis is a body part that is bounded by the lumbosacral joint superiorly and the hip joints inferiorly.
Additionally, the muscles of the Powerhouse are the major groups located within the regions discussed above. These muscles of the powerhouse include five major groups:
- Anterior abdominals (also known as spinal flexors). These muscles include the rectus abdominis, external abdominal oblique, inter- nal abdominal oblique and the transversus abdominis.
- Posterior abdominals (also known as spinal extensors or low back muscles). These muscles include the erector spinae group and the transversospinalis group, as well as the quadratus lumborum.
- Hip extensors. These muscles include the gluteus maximus and may also include the hamstrings and the posterior head of the adductor magnus.
- Hip flexors. These muscles include the iliopsoas, rectus femoris, sartorius, tensor fasciae latae and the more anterior adductors of the thigh at the hip joint.
- Pelvic floor musculature (also known as perineal muscles). These muscles include the levator anicoccygeus, superficial and deep transverse perineals and others.[2]
Thus, these structural components of the powerhouse incorporating muscles and joints can be said to affect the dynamic strength and flexibility of the regions of the body[1].
Effectiveness [edit | edit source] edit
In 2015 the Australian Government's Department of Health published a meta study which reviewed the existing literature on 17 alternative therapies including Pilates, in order to determine if any were suitable for being covered by health insurance. The review found that due to the small number and methodologically limited nature of the existing studies, the effectiveness of Pilates is uncertain. Accordingly, in 2017, the Australian government named Pilates a practice that would not qualify for insurance subsidy, saying this step would "ensure taxpayer funds are expended appropriately and not directed to therapies lacking evidence".
For the treatment of lower back pain, low quality evidence suggests that while Pilates is better than doing nothing, it is no more effective than other forms of physical exercise. There is some evidence regular sessions can help with the conditioning of the abdominal muscles of healthy people, when compared to doing no exercise. There is no good evidence it helps improve balance in elderly people.
Comparison with yoga [edit | edit source] edit
Modern yoga, like Pilates, is a mind-and-body discipline, though yoga classes are more likely to address spiritual aspects explicitly. Some poses are similar in the two disciplines; for example, open leg balance closely resembles Navasana, boat pose; roll over is similar to Halasana, plough pose; and swan and push-up are essentially identical to Bhujangasana, cobra pose and Chaturanga Dandasana, low plank pose, respectively. Both disciplines develop strength, flexibility, and fitness. Pilates, however, emphasises core strength where yoga emphasizes flexibility.
Legal status [edit | edit source] edit
Pilates is not professionally regulated.
In October 2000 "Pilates" was ruled a generic term by a U.S. federal court, making it free for unrestricted use.
As a result of the court ruling, the Pilates Method Alliance was formed as a professional association for the Pilates community. Its purpose was to provide an international organization to connect teachers, teacher trainers, studios, and facilities dedicated to preserving and enhancing the legacy of Joseph H. Pilates and his exercise method by establishing standards, encouraging unity, and promoting professionalism.
See also [edit | edit source] edit
References [edit | edit source] edit
1. ^ "Pilates – pronunciation of Pilates by Macmillan Dictionary". Archived from the original on 8 November 2012. Retrieved 8 July 2012.
2. ^ Jump up to:a b c d e Pilates, Joseph (1998) [1945]. Pilates' Return to Life through Contrology. Incline Village: Presentation Dynamics. pp. 12–14. ISBN 978-0-9614937-9-0.
3. ^ Ellin, A. (21 June 2005). "Now Let Us All Contemplate Our Own Financial Navels". New York Times. Archived from the original on 17 April 2009. Retrieved 2007-09-20.
4. ^ Jump up to:a b Yamato TP, Maher CG, Saragiotto BT, Hancock MJ, Ostelo RW, Cabral CM, Menezes Costa LC, Costa LO (2015). "Pilates for low back pain". Cochrane Database of Systematic Reviews. 7 (7): CD010265. doi:10.1002/14651858.CD010265.pub2. PMID 26133923.
5. ^ Jump up to:a b Barker AL, Bird ML, Talevski J (2015). "Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis". Arch Phys Med Rehabil. 96 (4): 715–23. doi:10.1016/j.apmr.2014.11.021. PMID 25511371.
6. ^ Jump up to:a b Baggoley C (2015). "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance" (PDF). Australian Government – Department of Health. pp. 110–118. Archived (PDF) from the original on 26 June 2016. Lay summary – Gavura, S. Australian review finds no benefit to 17 natural therapies. Science-Based Medicine. (19 November 2015).
7. ^ Jump up to:a b Campos RR, Dias JM, Pereira LM, Obara K, Barreto MS, Siva MF, Mazuquin BF, Christofaro DG, Fernandes RA, Iversen MD, Cardoso JR (2015). "The effect of the Pilates method on the physical conditioning of healthy subjects: a systematic review with meta-analysis". J Sports Med Phys Fitness (Systematic review). 56 (7–8): 864–73. PMID 26004043.
8. ^ Jump up to:a b Mayo Clinic Staff (2012). "Pilates for Beginners: Explore the Core of Pilates". Mayo Clinic. Archived from the original on 2012-09-18. Retrieved 2012-11-04.
9. ^ Jump up to:a b c d e Houglum, Peggy (2016). Therapeutic Exercise for Musculoskeletal Injuries(4th ed.). Human Kinetics. pp. 297–299. ISBN 9781450468831.
10. ^ Jump up to:a b Lange, Claudia; Unittham, Viswanath; Larkham, Elizabeth; Latta, Paula (April 2000). "Maximizing the benefits of Pilates-inspired exercise for learning functional motor skills". Journal of Movement and Bodywork Therapies. 4 (2): 99–108. doi:10.1054/jbmt.1999.0161.
11. ^ Jump up to:a b "Joseph Pilates - Knockaloe - Isle of Man". www.knockaloe.im. Archivedfrom the original on 20 October 2017. Retrieved 8 May 2018.
12. ^ Jump up to:a b c d e f g h Philip Friedman and Gail Eisen (2004). The Pilates Method of Physical and Mental Conditioning. pp. 13–16.
13. ^ Return to Life, p. 12ff
14. ^ Barnarr MacFadden, Muscular Power and Beauty, chap VI, p. 47
15. ^ Paola S (17 October 2017). "Homeopathy, naturopathy struck off private insurance list". Australian Journal of Pharmacy.
16. ^ Lim EC, Poh RL, Low AY, Wong WP (2011). "Effects of Pilates-based exercises on pain and disability in individuals with persistent nonspecific low back pain: a systematic review with meta-analysis". J Orthop Sports Phys Ther. 41 (2): 70–80. doi:10.2519/jospt.2011.3393. PMID 20972339.
17. ^ "PMA Quick Facts - Pilates Method Alliance". Archived from the original on 2016-03-04. Retrieved 2015-07-30.
18. ^ U.S. District Court – Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000, pilates.com
19. ^ "About the PMA". Pilates Method Alliance. Archived from the original on 2015-12-08. Retrieved 2015-11-28.
20. ^ Ogle, Marguerite (14 January 2019). "Differences and Similarities in Pilates and Yoga Poses". VeryWell Fit. Retrieved 28 April 2019.
21. Muscolino, J.E. and Cipriani, S., 2004. Pilates and the “powerhouse”—I. Journal of bodywork and movement therapies, 8(1), pp.15-24.
22. Liekens, B., 1997. The Pilates Studio Teacher Training Manual. Part IFBasic/Intermediate. The Pilates Studio, New York, NY.
23. Winsor, M., 1999. The Pilates Powerhouse. Perseus Books,Cambridge, MA.
Further reading [edit | edit source] edit
· Mazzarino M, Kerr D, Wajswelner H, Morris ME (2015). "Pilates Method for Women's Health: Systematic Review of Randomized Controlled Trials". Arch Phys Med Rehabil. 96 (12): 2231–42. doi:10.1016/j.apmr.2015.04.005. PMID 25912668.
External links [edit | edit source] edit
· Media related to Pilates at Wikimedia Commons
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· Pilates
- ^ a b c d e f Muscolino, J.E. and Cipriani, S., 2004. Pilates and the “powerhouse”—I. Journal of bodywork and movement therapies, 8(1), pp.15-24.
- ^ a b c Liekens, B., 1997. The Pilates Studio Teacher Training Manual. Part IFBasic/Intermediate. The Pilates Studio, New York, NY.
- ^ Winsor, M., 1999. The Pilates Powerhouse. Perseus Books, Cambridge, MA.