Enhance your wellbeing with Pilates
An accepted anecdotal fact is that exercise brings about a greater sense of well-being in individuals. Is this then true of all exercise and does Pilates “fit the bill”?
Many of us know that “aerobic” exercise increases our endorphins and helps increase our seratonin (mood regulator) levels, all sometimes known as “happy hormones”. Whilst Pilates can raise the heart rate in de-conditioned individuals it cannot truly be said to be aerobic. However, I believe that any form of movement, enjoyed by the participant, will bring about the desired result of alleviating any Winter blues and enhancing our sense of wellbeing.
Joseph himself wrote of his method "I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." Joseph Hubertus Pilates, in 1965, age 86.
So what is pilates?
Pronounced (Pi - LAH - teez) it was developed by the German born Joseph H Pilates (1881-1967) in the 1920s. His method of exercise was then called Contrology, only after his death did it become known as Pilates or the Pilates method. His unique sequence of 34 movements worked the mind and muscle in harmony, all of which we still use today either in their full form or a modified breakdown of the original movement.
Joseph’s over riding principal is embodied in his philosophy of “whole body health, whole body commitment and breath” (Pilates 1945). He stated that "Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young." Joseph Pilates.
Little wonder then, that it is part of today’s “hottest trend” of “mind body workouts”. Your mind is required to engage with your body to perform the movements correctly and you experience a new awareness of muscle function and control. The "powerhouse" or “central core” of abdomen, lower back, pelvic floor and diaphragm is engaged and strengthened, enabling the rest of the body to move freely.
A brief history of Pilates
Joseph Pilates was born in 1880, a sickly child who suffered from Asthma, Rickets and Rheumatic Fever; he dedicated his entire life to becoming physically stronger, which he achieved.
In 1926 he moved to New York and opened his exercise studio to teach ‘Pilates’. During the 1920s and 30s Joseph Pilates was critical of the pressurised pace of life that he believed was responsible for people’s mental and physical problems. Life hasn’t changed in this respect, in fact, it has probably got worse, which is why his method and it’s ideas are still highly relevant today. Increasingly ‘Pilates’ has come to be recognised in dance, health, sports, exercise studios, schools and sports medicine clinics throughout the World.
Pilates can take various forms clinical, mat and machine work. Each with differing specific sequence of exercises which can be practised as stand-alone programmes or integrated together to form their common goal, to effectively recruit your muscles to enable you to control your body in everyday dynamic movements.
Why it is good for you?
Many benefits are claimed but few are substantiated by research. Indeed many of the benefits of Pilates can be found in other forms of exercise making a strong case for always cross training and participating in as much activity as your time and enjoyment allows. A few of the many benefits your dedication to this exercise can achieve are
- Improved posture
- Increased your body awareness
- Increased functional fitness and ease of daily movement
- Increased sporting performance
- Increased balance and co-ordination
- Relieve back pain and joint stresses
- Engage the mind and body to function as one entity
- Reduce stress and relieve tension
- Reduce the risk of injury
- Rebalance muscles that have become over developed through over training or daily activities
- Rehabilitate muscles from strain or injury
- Increased core strength and stability
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Increased flexibility
The list is seemingly endless, with every new book or web page there is an additional benefit!
They can all be summed up within the main fundamental principals of the Pilates method.
- Concentration - The mind-body connection to enhance body awareness
- Centring - A specific focus on the deep abdominal muscles, deep spinal muscles pelvis and diaphragm.
- Control and precision - focus on the quality (not quantity) of your movements
- Breathing - Conscious lateral thoracic breath that helps activate the deep muscles and focuses the mind
- Alignment - Correct body alignment is key to good posture
- Flowing / fluid movements - the ability to produce smooth effortless motion resulting in grace and elegance
- Stabilising - Ensuring your are stable and secure before you move avoiding potential strain and injury
- Integration - In every daily movement our muscles must perform simultaneously as synergists (helpers) and agonists (workers/prime movers) that should work together in their respective roles bringing all the principles together to perform an easy holistic movement, avoiding strains and injuries.
Pilates, whether it's on machines or mat, definitely gets your mind to engage with your body encouraging efficient breathing and correct spinal and body alignment.
Small, therapeutic moves designed to rehabilitate from injury can be intensified to challenge the most advanced athlete. This is what makes the method so attractive. In a session you will learn the strengths and weaknesses of your own body and be able to follow your instructors adaptations of a move to suit your personal level of strength and competence.
Essentially you are attempting to create a “new you” as Joseph put it:
“ In 10 sessions you will feel the difference,
in 20 sessions you will see the difference and
in 30 sessions you will have a new body” (Pilates 1945)
Scientific back-up
Many of the benefits of Pilates claims cannnot be substantiated by science, but that doesn't mean they don’t exist, only that they haven't been proven with studies. Many individuals have produced anecdotal evidence to support all the above claims of the benefits of Pilates. My suggestion is that any movement under the guidance of an appropriate instructor is valuable and can help activate those “happy hormones”.
About the author
Julienne Arden-Rose has worked in the fitness industry for many years and holds a First Class Honours Degree (B.Sc) in Sports & Exercise Science as well as being certified in Pilates training with two international institutes. She is also a qualified nutritionist. Julienne's primary area of expertise now concentrates on the Pilates Method specialising in "core training", and correct alignment for sport or daily living, using it to re balance the body in order to achieve the best that you can be. "As a Pilates Practitioner I have worked with physiotherapists, wherever I have lived, assisting with the rehabilitation of clients following injury, alleviating general aches and pains, improving fitness, strength, flexibility and body awareness.”
Julienne can be contacted directly on 01727 839884 or 07768 824156.
Location: Sussex Osteopath and Complementary Health Clinic
135-137 High Street
Hurstpierpoint
Hassocks
West Sussex BN6 9PU
Phone: 01273 835116
Email: info@sussex-osteopath.co.uk
Web: http://www.sussex-osteopath.co.uk/index.html
References:
Pilates' Return to Life through Controlology (1945) Joseph H. Pilates, William J. Miller, Judd Robbins (Editor) (contains a set of 34 classic Pilates mat Exercises).
Biography of Joseph Hubertus Pilates (1880-1967) - Easy Vigour web site www.easyvigour.net.nz/pilates
Article copyright YourDoc Medical Ltd 2010. All rights reserved.
