history of pilates
Pilates: An Introduction, Technique, and History
Introduction
Pilates, method of exercise combining Eastern and Western philosophies. Pilates (pronounced “pih-lah-tees”) focuses on relaxation, concentration, coordination, alignment, breathing, centering, slow and flowing movement, and control. It is often compared to yoga since both forms of exercise are non-competitive and concentrate on the stretching and strengthening of muscles, although, unlike yoga, Pilates emphasizes the body always working as a whole with a strong central core and is primarily a physical conditioning program (whereas there is an emphasis on spiritual development in yoga).
Known to improve posture and physical fitness, Pilates can be a very gentle but effective form of exercise if performed correctly. Many people find that they gain in height through doing Pilates, since the spinal column becomes elongated and decompressed. Exercises are tailored to finding the balance in an individual’s body, lengthening all muscles and aligning the body to improve posture. In fact, under the supervision of a formally trained instructor, it can even be practiced by the elderly, pregnant women, or by those recovering from an injury or with health problems, and has proved to be beneficial in aiding a speedy recovery. It is for this reason popular with athletes recovering from injury or wishing to avoid injury and for improving stamina through the core strengthening exercises and visualization methods. The method is also often practiced by dancers because it strengthens without adding muscular bulk, and emphasizes balance, coordination, and flexibility. Because it is tailored to the individual, an assessment will be made of a person’s general health before beginning classes, and it is then taught in much smaller classes (or one-to-one sessions) than other exercise programs to enable the instructor to monitor closely every movement made.
Technique
Pilates can be practiced either on specially made spring resistance machines or on a floor mat (or a combination of both). There tend to be two schools of Pilates—Pilates for fitness and Pilates for rehabilitation. The former is often taught by an instructor with a fitness background, such as dance or aerobics instruction, and the latter by those with a background in physiotherapy, osteopathy, or holistic medicine (see Complementary Medicine). Many different forms of Pilates have evolved from that initiated by Joseph Pilates himself, including Body Control Pilates (one of the more popular methods). The Body Control method focuses on core stability and enables specific problem areas of the body to be targeted while always being aware of the body as a whole. It can be practiced by those of any fitness level.
The exercises performed in a Pilates session are similar to many of those found in conventional fitness regimes. However, it is the way that they are approached that differs. The core postural muscles (the pelvic floor and the muscles in the torso) are engaged before any movement takes place, and any movement is slow and flowing and performed while breathing in a particular way. Postural alignment is also considered—the angle of the pelvis and lengthening of the spine. All of this contributes to stability and balance in the body when any movement takes place.
There are eight (sometimes nine) principles that are followed when practicing Pilates. These principles vary slightly according to the particular method followed, but tend to include the following. Relaxation: the body must be relaxed and the person exercising learns to tense only those muscles that are working in order to avoid injury. Concentration: visualization is used in Pilates, which helps improve the coordination of the muscles and the posture in which each exercise is carried out (for example, visualizing an orange tucked under the chin helps to keep the correct posture during a sit-up). Coordination: coordinating the whole of the body when performing an exercise improves control of the body and the sense of awareness of the body. Alignment (sometimes called Precision): the structure of the body must be correctly aligned in order to promote stability and good posture. Breathing: breathing correctly involves using the full capacity of the lungs and expanding the ribs, which helps the blood pump around the body. Movement in Pilates is always performed on the out breath. Flowing Movements: every movement should be smooth and controlled, allowing the body to relax into the movement, muscles to lengthen, and minimizing the risk of injury. Centering: the core postural muscles are the starting point for all exercises, offering protection for the lower back. Stamina: endurance is slowly increased as the person exercising progresses. Isolation: the regime is tailored to individuals who progress at their own pace.
History
The Pilates method, or Contrology as it was initially called, was conceived over a period of about 20 years during the early 20th century by German physical trainer Joseph Hubertus Pilates (1880-1967). As a child he suffered from asthma, rickets, and rheumatic fever, and his determination to overcome these illnesses was the driving force in his studies of Eastern and Western exercise forms. While an internee in England during World War I he built on the skills he learnt from studying Zen, yoga, and ancient Roman and Greek exercises among others, added in his knowledge of human anatomy, and designed an exercise regime for himself and his fellow internees. In another camp he designed special machines for the rehabilitation of internees injured during the war, based on his exercise regime and using bed springs to create resistance for those who were bedridden. Today, machines based on these are used in Pilates in addition to exercises on floor mats, or “matwork”.
Pilates relocated to America after the war and set up a fitness studio in New York with his wife. Top ballet dancers, actors, and sporting figures came to his studio and the Pilates method took off in the 1960s and has grown in popularity around the world.
from "Pilates," Microsoft® Encarta® Online Encyclopedia
2005
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