Pilates
Take Back Your Health
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What is Pilates?
An innovative system of mind-body exercise evolved from the principles of Joseph
Pilates, Pilates dramatically transforms the way your body looks, feels and performs. It
builds strength without excess bulk, creating a sleek, toned body with slender thighs and
a flat abdomen.
It teaches body awareness, good posture and easy, graceful movement. Pilates improves
flexibility, agility and economy of motion. It can even help alleviate back pain.
Professional dancers have known the benefits of Pilates for decades. Top athletes use it
for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels
use it to maintain beautiful physiques.
A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates,
Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help
you look and feel your very best. No matter what your age or condition, it will work for you.
Pilates called his method Contrology, which refers to the way the method encourages the
use of the mind to control the muscles. The program focuses on the core postural
muscles that help keep the body balanced and are essential to support the spine. In
particular, Pilates exercises teach awareness of breath and alignment of the spine, and
strengthen the deep torso muscles, which are important in helping alleviate and prevent
back pain.
Joseph Pilates preferred fewer, more precise movements, requiring control and form. He
believed that mental and physical health were essential to one another and he created
what is claimed to be a method of total body conditioning that emphasizes proper
alignment, centering, concentration, control, precision, breathing, and flowing
movement—The Pilates Principles.
Pilates classes help to build strength and flexibility, with an emphasis on lengthening the
body and aligning the spine, rather than on building muscle mass. Pilates' focus is on the
"powerhouse" region of the body, which includes the muscles of the abdominals and the
lower back. Because of its focus Pilates has become popular not only in the field of
fitness, but also in rehabilitation. It can be used to progress individuals through
movements that represent their day-to-day activities. The focus on strengthening the
core/powerhouse muscles and improving postural awareness is especially well indicated
for the alleviation and prevention of back pain.
As the popularity of Pilates expands, a major problem within the Pilates industry is the
lack of credible instructors. Organizations such as the Pilates Method Alliance have
created recommendations for finding a Pilates instructor. A qualified instructor should
have a certification that includes written, practical, and observation sections.
Principles
Pilates follows principles based on a well-constructed philosophical and theoretical
foundation. It is not merely a collection of exercises but a method, developed and
refined over more than eighty years of use and observation. While Pilates draws from
many diverse exercise styles, there are certain inherent ruling principles that bring all
these elements together under the Pilates name. One interpretation of the Pilates
principles is as follows: Centering, Concentration, Control, Precision, Breathing, and
Flowing Movement.
Mind over matter
The central element of Pilates is to create a fusion of mind and body, so that without
thinking about it you will move with economy, grace, and balance, using your body to the
greatest advantage, making the most of its strengths, counteracting its weaknesses, and
correcting its imbalances. The goal is to produce an attention-free union of mind and
body. The method requires that you constantly pay attention to your body while you are
doing the movements. Paying attention is so vital that it is more important than any other
single aspect of the movements or the method.
Breathing
Joseph Pilates believed in circulating the blood so that it could awaken all the cells in
the body and carry away the wastes related to fatigue. For the blood to do its work
properly, it has to be charged with oxygen and purged of waste gases through proper
breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise.
Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you
would wring a wet towel dry,” he is reputed to have said. Breathing, too, should be done
with concentration, control, and precision. It should be properly coordinated with
movement. Each exercise is accompanied by breathing instructions. Joseph Pilates
stated, “Even if you follow no other instructions, learn to breathe correctly.”
Centering
Pilates called the very large group of muscles in our center—encompassing our
abdomen, lower back, hips, and buttocks— the “powerhouse.” All energy for Pilates
exercises begins from the powerhouse and flows outward to the extremities. Physical
energy is exerted from the center to coordinate one's movements. Pilates felt that it was
important to build a strong powerhouse in order to rely on it in daily living.
Concentration
Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be
accessed when doing a standing exercise that tones the triceps. The beginner learns to
pay careful attention to his body, building on very small, delicate fundamental
movements and controlled breathing. In 2006, at the Parkinson Center of the Oregon
Health and Science University in Portland, Oregon, the concentration factor of the Pilates
method was studied as a way of providing relief from the degenerative symptoms of
Parkinson's disease.
Control
Joseph Pilates built his method on the idea of muscle control. That meant no sloppy,
uncontrolled movements. Every Pilates exercise must be performed with the utmost
control, including all body parts, to avoid injury and produce positive results. It's not
about intensity or multiple repetitions of a movement; it's more about proper form for
safe, effective results.
Precision
Every movement in the Pilates method has a purpose. Every instruction is vitally
important to the success of the whole. To leave out any detail is to forsake the intrinsic
value of the exercise. The focus is on doing one precise and perfect movement, rather
than many halfhearted ones. Eventually this precision becomes second nature, and
carries over into everyday life as grace and economy of movement.
Fluidity
Pilates mat exercises are supposed to be performed fluidly. There are no static, isolated
movements. Concentration and body awareness replace the quick, jerky movements of
other exercise regimes. Grace of motion is emphasized over speed; ultimately the
movements are meant to feel as fluid as a long stride or a waltz. Uniformly developed
muscles are then developed to complement good posture, suppleness, and natural
grace. However, with the usage of the apparatus, clients will need to take at least some
time to adjust their equipment settings and props.
An innovative system of mind-body exercise evolved from the principles of Joseph
Pilates, Pilates dramatically transforms the way your body looks, feels and performs. It
builds strength without excess bulk, creating a sleek, toned body with slender thighs and
a flat abdomen.
It teaches body awareness, good posture and easy, graceful movement. Pilates improves
flexibility, agility and economy of motion. It can even help alleviate back pain.
Professional dancers have known the benefits of Pilates for decades. Top athletes use it
for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels
use it to maintain beautiful physiques.
A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates,
Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help
you look and feel your very best. No matter what your age or condition, it will work for you.
Pilates called his method Contrology, which refers to the way the method encourages the
use of the mind to control the muscles. The program focuses on the core postural
muscles that help keep the body balanced and are essential to support the spine. In
particular, Pilates exercises teach awareness of breath and alignment of the spine, and
strengthen the deep torso muscles, which are important in helping alleviate and prevent
back pain.
Joseph Pilates preferred fewer, more precise movements, requiring control and form. He
believed that mental and physical health were essential to one another and he created
what is claimed to be a method of total body conditioning that emphasizes proper
alignment, centering, concentration, control, precision, breathing, and flowing
movement—The Pilates Principles.
Pilates classes help to build strength and flexibility, with an emphasis on lengthening the
body and aligning the spine, rather than on building muscle mass. Pilates' focus is on the
"powerhouse" region of the body, which includes the muscles of the abdominals and the
lower back. Because of its focus Pilates has become popular not only in the field of
fitness, but also in rehabilitation. It can be used to progress individuals through
movements that represent their day-to-day activities. The focus on strengthening the
core/powerhouse muscles and improving postural awareness is especially well indicated
for the alleviation and prevention of back pain.
As the popularity of Pilates expands, a major problem within the Pilates industry is the
lack of credible instructors. Organizations such as the Pilates Method Alliance have
created recommendations for finding a Pilates instructor. A qualified instructor should
have a certification that includes written, practical, and observation sections.
Principles
Pilates follows principles based on a well-constructed philosophical and theoretical
foundation. It is not merely a collection of exercises but a method, developed and
refined over more than eighty years of use and observation. While Pilates draws from
many diverse exercise styles, there are certain inherent ruling principles that bring all
these elements together under the Pilates name. One interpretation of the Pilates
principles is as follows: Centering, Concentration, Control, Precision, Breathing, and
Flowing Movement.
Mind over matter
The central element of Pilates is to create a fusion of mind and body, so that without
thinking about it you will move with economy, grace, and balance, using your body to the
greatest advantage, making the most of its strengths, counteracting its weaknesses, and
correcting its imbalances. The goal is to produce an attention-free union of mind and
body. The method requires that you constantly pay attention to your body while you are
doing the movements. Paying attention is so vital that it is more important than any other
single aspect of the movements or the method.
Breathing
Joseph Pilates believed in circulating the blood so that it could awaken all the cells in
the body and carry away the wastes related to fatigue. For the blood to do its work
properly, it has to be charged with oxygen and purged of waste gases through proper
breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise.
Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you
would wring a wet towel dry,” he is reputed to have said. Breathing, too, should be done
with concentration, control, and precision. It should be properly coordinated with
movement. Each exercise is accompanied by breathing instructions. Joseph Pilates
stated, “Even if you follow no other instructions, learn to breathe correctly.”
Centering
Pilates called the very large group of muscles in our center—encompassing our
abdomen, lower back, hips, and buttocks— the “powerhouse.” All energy for Pilates
exercises begins from the powerhouse and flows outward to the extremities. Physical
energy is exerted from the center to coordinate one's movements. Pilates felt that it was
important to build a strong powerhouse in order to rely on it in daily living.
Concentration
Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be
accessed when doing a standing exercise that tones the triceps. The beginner learns to
pay careful attention to his body, building on very small, delicate fundamental
movements and controlled breathing. In 2006, at the Parkinson Center of the Oregon
Health and Science University in Portland, Oregon, the concentration factor of the Pilates
method was studied as a way of providing relief from the degenerative symptoms of
Parkinson's disease.
Control
Joseph Pilates built his method on the idea of muscle control. That meant no sloppy,
uncontrolled movements. Every Pilates exercise must be performed with the utmost
control, including all body parts, to avoid injury and produce positive results. It's not
about intensity or multiple repetitions of a movement; it's more about proper form for
safe, effective results.
Precision
Every movement in the Pilates method has a purpose. Every instruction is vitally
important to the success of the whole. To leave out any detail is to forsake the intrinsic
value of the exercise. The focus is on doing one precise and perfect movement, rather
than many halfhearted ones. Eventually this precision becomes second nature, and
carries over into everyday life as grace and economy of movement.
Fluidity
Pilates mat exercises are supposed to be performed fluidly. There are no static, isolated
movements. Concentration and body awareness replace the quick, jerky movements of
other exercise regimes. Grace of motion is emphasized over speed; ultimately the
movements are meant to feel as fluid as a long stride or a waltz. Uniformly developed
muscles are then developed to complement good posture, suppleness, and natural
grace. However, with the usage of the apparatus, clients will need to take at least some
time to adjust their equipment settings and props.
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| Maximizing Health Potential Through Education and Empowerment |
| Tullius Chiropractic & Pilates Center 902 West Grande Avenue Grover Beach, California 93433 Tel: (805) 481-1566 - Fax: (805) 481-5281 Grover Beach Arroyo Grande Pismo Beach San Luis Obispo Santa Maria Atascadero Paso Robles Templeton Nipomo Oceano Los Osos Morro Bay Avila Cayucos Orcutt Shandon Creston Santa Margarita California chiropractic chiropractor chiropractors wellness health fitness gym workout Pilates yoga massage tai chi cranioscaral reflexology acupuncture weight loss orthotics laser therapy spine subluxation healing wellness natural healthcare alternative |
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