Balance Yourself With Pilates
By Carlo Di Nardo BScPT, CMAG
The latest attention on the body's powerhouse, or core, is driving Canadians to Pilates studios in droves. Pilates was developed over 80 years ago by Joseph Pilates, and today Pilates instructors have taken his theory and developed, adapted, modified and enhanced the method to suit the needs of modern day people. Pilates is designed to stretch, strengthen, tone and balance the body. With specific exercises coupled with focused breathing, it is an important adjunct to general conditioning and even professional sports training programs.
The Benefits
Pilates recruits deep spine-stabilizing musculature while asking the body to perform controlled movements of the upper and lower extremities. These exercises help develop the "core" muscles of the abdomen and spine while increasing flexibility and strength in the arms, legs and supporting muscle groups.
Those who practice and teach Pilates swear by its benefits. "Core strengthening provides the strong foundation to build better strength, balance, and coordination. It will help you improve your overall health and performance," says Dr. Howard Chen, sports medicine physician from Athlete's Care Sports Medicine Centres.
How is it done?
Pilates is offered in many dance, fitness, and health centres, as well as Pilates studios as either group classes or one-on-one sessions. Individual personal sessions are strongly recommended, since Pilates is a very specific technique which requires cueing and monitoring, especially during the initial weeks of training. Pilates can be taught as matwork or with the use of equipment, such as the Reformer and Cadillac. Matwork is best suited for beginners learning the principles of correct Pilates technique. "STOTT Pilates emphasizes 5 principles: breathing, head/neck placement, scapula (shoulder blade) placement, rib cage placement and pelvis placement" says Beth Evans, program director for STOTT Pilates. You will slowly go through a series of exercises using your own body weight for resistance either sitting or lying on the floor. Most exercises are done for only 10 repetitions.
Is this really for me?
Dancers, athletes, physical therapy patients and fitness buffs have relied on Pilates for more than 50 years to attain and stay in top form. It is for anyone wishing to improve their total fitness, posture and appearance, regardless of current fitness level. It is important to have a good instructor who will make sure that the exercises are done correctly. Good instructors know how to adapt movements so they're safe and effective for those with special needs, injuries, health problems and different fitness levels. You will not get this knowledge from any Pilates video tape. It takes at least six to eight weeks of two to three sessions per week before you'll see changes in your body tone and flexibility so don't expect immediate results. You will, however, notice a quick improvement in your coordination.
