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Pilates Information and Pilates Article
This Pilates studio in Los Angeles offers classes that come from Joseph Pilates (1880-1967) exercise method. Joseph Pilates created an exercise system called contrology, which is a complete body workout. Today it is called the Pilates method. It includes specific exercises on a mat and on equipment designed by Joseph himself. The equipment are as follows: reformer, cadillac or trapeze table, wunda chair, small and large barrels. This system safely teaches proper form along with mind, body awareness to build strength and flexibility. Your Pilates instructor will be able to break down the exercises into fundamental principles or "mini" exercises that link the matwork to the equipment exercises. These principles create greater understanding for the client and ease of teaching for the instructor.
Pilates as a Weight Loss Factor
A Pilates exercise program is considered part of the strength training category when following a weight loss program. Pilates builds muscle and uses eccentric and isometric muscle contractions in its exercises. The eccentric type of contraction is what creates length in the muscles which equals more flexible muscles and joints. Pilates will reduce inches around arms, thighs, hips, and stomach. It creates a leaner, taller, slimmer looking physique.
Benefits of Pilates
* Postural awareness
* Injury prevention & management
* Optimize performance in all sports
* Flexibility and range of motion in joints
* Strong core
* Improved balance, coordination, and endurance
Consistent practice of Pilates will create a stronger core. Core is an all encompassing term to describe the abdominal bridge between the pelvis and shoulder girdle. The ab muscles overlap and interlace with pelvic/lower back muscles and and upper back/shoulder muscles. In each exercise the core (or shoulder to hips area) is always activated.
Principles of Pilates
* Breath
* Focus
* Form
* Alignment
The Pilates method is based on this foundation of four factors. Quality of movement does not exist with out them.
Frequently Asked Questions (FAQ)
Who is Pilates for?
Pilates is for athletes, people needing rehabilitation, ageing bodies, people with poor posture or osteoporosis, pregnant women and women in post partum
How does Pilates work?
Principles are used to access the deeper supportive muscles. These supportive muscles can stabilize one body area while another body area mobilized. This way the body develops a good habit of recruiting the correct muscles to perform a task.
Is Pilates for beginners?
Yes, previous experience in exercise is not required, nor do you have to be at a certain weight. Everyone learns Pilates from the basic foundation and moves on from there at their own pace.
Common postural problems
Below is a description of common muscular imbalances for men and women. Each body is unique and can have more specific issues to work out.
Women
On average women have excessive curve in the lower spine or low back. This results in buttocks getting overdeveloped and hamstrings being too flexible not strong enough. The low back gets tight and abs "spill" out in front making the stomach appear bigger than it may actually be.
Men
On average men have no curve in the low back. The result is tight hamstrings and overstretched hip flexors. This locks up other hip muscles and reduces range of motion in pelvis. This also causes low back pain.
Posture evaluation
- Ideal- Natural curves that are supposed to be there in upper and lower back
- Kyphotic/lordotic- Excess curve in upper and lower back
- Sway back- Hips pushed forward and tailbone tucked under
- Straight back- Little or no curves in spine
Pilates Article-How do you work your core?
Proper use of the abdominals and correct alignment of the skeleton can make the difference between a safe workout and a strained workout. People work out because their bodies feel better after and then their bodies look better after ward as well. The last thing anyone wants is to feel hurt or strained after putting in so much effort. Do you know what the core is? Do you know how to activate it? Below is some key points about what the core is and how to use it to work out safely. The core is more than the round belly button area. It is the entire torso, shoulder girdle to pelvic girdle. There are several layers of abdominals that overlap and interlace with shoulder/back muscles and hip muscles. The deepest or first layer of the abs is a "belt" muscle that wraps completely around the front and back waist. Think of the belts used when people engage in heavy lifting, now imagine it on the inside. This is where the back will get most of the support needed to prevent straining. This muscle does not create or cause any body movement or action. It will increase stability of pelvis and low back. To feel this muscle work put hands on waist and cough. That is the "belt" muscle. The key to activating this deep muscle is using the pelvic floor muscles. These are also called bladder control muscles, they are used when a person is waiting in line to use the bathroom. These muscles are close in proximity to our "belt" muscle. Tensing the bladder control muscles will automatically start to activate the "belt" muscle. With an additional action of pulling the belly inward, this supportive "belt" muscle will fully engage. This support makes it possible for the remaining abs to do their jobs of creating movement. If the neck hurts in abdominal exercise when the head is lifted it is because the neck is doing double duty. If the core is weak the shoulders will rise up toward the head. This means the shoulder girdle is not working & the neck is trying to make up for it and therefore is working too much. The abdominals are connected to the shoulder girdle via the oblique muscles. This connection will only be felt in the body if the shoulders are down away from the ears. Stress and tension create a muscle pattern where the shoulders rise up toward the head. This means the abdominals are not able to help and then that creates more work for the small neck muscles, more work than what they were built for. The human head is heavy by the way, sort of like holding a bowling ball. If this heavy head is lifted up off the floorand the shoulders are up near the ears those small neck muscles are now doing too much. Asking them to support the head is going to make them cry out in pain. Think of the shoulders in terms of where the shoulder blade is in relation to the ribcage. When shoulders are up, it means shoulder blades have slid up the ribcage, when shoulders are down, it means shoulder blades have slid down the ribcage. This down position is what creates stability in the shoulder girdle and connects it to the abdominals. The shoulder girdle is now physically closer to and working with the abdominal muscles. This time when the head is lifted, all of the core, shoulders to pelvis, are working hard doing their specific jobs and supporting the weight of the head. The small neck muscles are not working over time any more.
