Pilates

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Pilates instructor demonstrating "All Fours" Pilates 01.jpg
Pilates instructor demonstrating "All Fours"

Pilates ( /pɪˈlɑːtiːz/ ; [1] [2] German: [piˈlaːtəs] ) is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology". [3] It is practiced worldwide, especially in developed countries such as Australia, Canada, Germany, South Korea, New Zealand, the United Arab Emirates, the United Kingdom, and the United States.[ citation needed ] Pilates uses a combination of around 50 repetitive exercises to spur muscle exertion. Each exercise flows from the "five essentials": breath, cervical alignment, rib and scapular stabilization, pelvic mobility, and utilization of the transversus abdominis. Each exercise is typically repeated three to five times. [4] As of 2023, over 12 million people practice Pilates. [5]

Contents

Pilates developed in the aftermath of the late nine­teenth century physical culture of exercising to alleviate ill health. There is, however, only limited evidence to support the use of Pilates to alleviate problems such as lower back pain. [6] While studies have found that regular sessions improve balance, and can help muscle conditioning in healthy adults (compared to doing no exercise), it has not been shown to be an effective treatment for any medical condition. [7] [8]

History

Pilates was developed by Joseph Pilates from Mönchengladbach, Germany. His father was a gymnast and his mother a naturopath.

Pilates said that the inspiration for his method came to him during World War I, while he was being held at the Knockaloe internment camp on the Isle of Man. [9] Pilates spent four years there, working on his fellow internees, [9] developing his method of a system of exercises intended to strengthen the human mind and body, believing that mental and physical health were interrelated. [10]

In his youth, Pilates had practiced many of the physical training regimens available in Germany, and it was from these that he developed his own method. It has clear connections with the physical culture of the late nineteenth century, such as the use of special apparatuses, and claims that the exercises could cure ill health. It is also related to the tradition of "corrective exercise" or "medical gymnastics" as typified by Pehr Henrik Ling.

A reformer Pilates class. Pilates (9956534863).jpg
A reformer Pilates class.

Pilates accompanied his method with a variety of equipment, which he called "apparatus". Each apparatus was designed to help accelerate the process of stretching, strengthening, body alignment and increased core strength started by mat work. The best-known and most popular apparatus today, the Reformer, was originally called the Universal Reformer, aptly named for "universally reforming the body". Eventually Pilates designed other apparatus, including the Cadillac, Wunda Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole. [10]

He published two books related to his training method: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and Return to Life Through Contrology (1945).

Description

Pilates teacher using verbal and tactile feedback to ensure proper form Pilates Teacher.jpg
Pilates teacher using verbal and tactile feedback to ensure proper form

A systematic review of Pilates in 2012 examined its literature to form a consensus description of it, and found it could be described as "a mind-body exercise that requires core stability, strength, and flexibility, and attention to muscle control, posture, and breathing". [11]

According to The New York Times, Pilates "can be tailored to a spectrum of fitness goals, ages and abilities". [12] Pilates is not a cardiovascular workout, but rather a strength and flexibility workout. There are various elements that contribute to distinguishing Pilates from other forms of resistance training. For example, Pilates places a heavy emphasis on breathwork and creating a mind-body connection. Joseph Pilates even states "Above all, learn how to breathe correctly." [5] Participants consciously use the core and breath for all forms of movement. [12]

In his book Return to Life through Contrology, [3] Joseph Pilates presented his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly done. If practiced consistently, Pilates improves flexibility, builds strength, and develops control and endurance in the entire body. [13] It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. The core, consisting of the muscles of the abdomen, low back and hips, is often called the "powerhouse" and is thought to be the key to a person's stability. [14] Pilates' system allows for exercises to be modified in difficulty, from beginner to advanced or any other level, and to accommodate the instructor's and practitioner's goals and/or limitations. Their intensity can be increased as the body adapts itself to the exercises. [13]

A number of versions of Pilates are taught today; most are based on up to nine principles. [14]

Effectiveness

In 2015 the Australian Government's Department of Health published a meta study which reviewed the existing literature on 17 alternative therapies, including Pilates, to determine whether any were suitable for being covered by health insurance. The review found that due to the small number and methodologically limited nature of the existing studies, the effectiveness of Pilates was uncertain. [15] Accordingly, in 2017, the Australian government named it a practice that would not qualify for insurance subsidy, saying this step would "ensure taxpayer funds are expended appropriately and not directed to therapies lacking evidence". [16]

For the treatment of lower back pain, low-quality evidence suggests that while Pilates is better than doing nothing, it is no more effective than other forms of physical exercise. [17] [6] There is some evidence that regular sessions can help condition the abdominal muscles of healthy people, when compared to doing no exercise. [8] There is no good evidence that it helps improve balance in elderly people. [18]

From the limited data available, it would seem from the statistically and clinically significant findings that Pilates has demonstrated efficacy as a tool for the rehabilitation of a wide range of conditions. [19]

Mat and reformer Pilates

A reformer apparatus in a Pilates studio in London Reformer apparatus pilates london.jpg
A reformer apparatus in a Pilates studio in London

Pilates is continuously evolving through the use of modern equipment, but the core of the technique is tied to the movement patterns designed by Joseph Pilates. [5] Pilates can be performed on both a mat or on specialized equipment. Pilates often incorporates spring-based resistance machines known as reformers, which consists of a box-like frame, sliding platform, springs, straps/ropes, and pulleys that help support the spine and target different muscle groups. [12] For example, in order to target the upper back, a typical Pilates move on the reformer involves lying face-down on top of an accessory called a long box which is placed on top of the sliding platform. The participant then lifts their head and chest while pulling back the straps down toward their hips to slide forward with the moving platform and repeating a few times. The straps can be heavier or lighter depending on the resistance that is controlled by the springs. [20]

With mat Pilates, people sit or lie with their body weight as the main resistance, using gravity to stabilize their core. [12] For example, a common mat Pilates exercise is called "roll-up", where participants start by sitting on the floor with their legs straight out in front of them and their arms extended over their legs. Participants then slowly—  using the breath to control the motion—  uncurl their upper bodies backward toward a supinated lying down position, until they are indeed lying down on their backs with their arms out over their heads. They then curl back up into the starting position as they exhale, repeating this process multiple times. [20]

Accessories such as resistance circle rings or resistance bands may be used in both mat and reformer Pilates.

Comparison with yoga

Modern yoga, like Pilates, is a mind-and-body discipline, though yoga classes are more likely to address spiritual aspects explicitly. Both yoga and Pilates incorporate elements of stretching and breathing. [21] Both are low-impact, low-intensity exercises, but there are key differences. When practicing yoga, individuals hold certain poses for longer periods of time and flow into others; when practicing Pilates, individuals move their arms or legs while in certain positions. [22] With yoga, breath is used for relaxation and to hold poses. With Pilates, breath is used to power the muscles with more energy. Most Pilates exercises start from laying down, whereas most yoga poses start from standing up. [21]

Some poses are similar in the two disciplines; for example, open leg balance closely resembles Navasana (boat pose); roll over is similar to Halasana (plough pose); and swan and push-up are essentially identical to Bhujangasana (cobra pose) and Chaturanga Dandasana (low plank pose). Both disciplines develop strength, flexibility and fitness. Pilates, however, emphasises core strength where yoga emphasizes flexibility. [23]

Pilates is not professionally regulated. [24]

In October 2000 "Pilates" was ruled a generic term by a U.S. federal court, making it free for unrestricted use. [25] The term is still capitalized in writing due to its origin from the proper name of the method's founder. [26]

As a result of the court ruling, the Pilates Method Alliance was formed as a professional association for the Pilates community. Its purpose is to provide an international organization to connect teachers, teacher trainers, studios, and facilities dedicated to preserving and enhancing the legacy of Joseph H. Pilates and his exercise method by establishing standards, encouraging unity, and promoting professionalism. [27]

See also

Related Research Articles

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<span class="mw-page-title-main">Exercise ball</span> Type of ball

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<span class="mw-page-title-main">Yoga as therapy</span> Yoga in the use of physical and mental therapy

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<span class="mw-page-title-main">Core Strength Vinyasa Yoga</span> School of modern yoga

Core Strength Vinyasa Yoga is a style of yoga as exercise created by American yogini Sadie Nardini in 2006. Central to this style is a movement referred to as a 'wave' (softening). The structure of this practice includes a 7-step framework which is applied to each pose within a sequence. Nardini incorporates aspects of Kundalini Yoga, Sivananda Yoga, Anusara Yoga, Iyengar Yoga, and portions of movement sequences from Ashtanga Vinyasa Yoga. Maintaining an internal focus on joy in the moment is part of the practice philosophy. This style integrates postures with learnings from many disciplines including physics, biology, and geometry, influenced by the works of Leslie Kaminoff. It incorporates traditional yoga philosophy from the Yoga Sutras of Patanjali. It emphasizes muscles that are deep within the body and includes the use of 'waves' in order to enter and exit poses. Examples include physical moves that activate muscles close to the spine—such as psoas and quadratus lumborum in order to build support for the body from within before generating outward expression of that movement. The purpose of deep core focused poses in this practice is to improve and deepen breathing. This perspective differs from other styles in which the purpose of deep core work is to stabilize the back. In this practice, keeping belly soft and core strong improve breathing. "Belly Bonfire" breath is one example of a deep core breath technique that involves focus and target of attention and breath with softer abs. Pelvis is viewed as the body's physical center of gravity in this system.

<span class="mw-page-title-main">Barre (exercise)</span> Form of physical exercise

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Trauma-sensitive yoga is yoga as exercise, adapted from 2002 onwards for work with individuals affected by psychological trauma. Its goal is to help trauma survivors to develop a greater sense of mind-body connection, to ease their physiological experiences of trauma, to gain a greater sense of ownership over their bodies, and to augment their overall well-being. However, a 2019 systematic review found that the studies to date were not sufficiently robustly designed to provide strong evidence of yoga's effectiveness as a therapy; it called for further research.

<span class="mw-page-title-main">Yoga as exercise</span> Physical activity consisting mainly of yoga poses

Yoga as exercise is a physical activity consisting mainly of postures, often connected by flowing sequences, sometimes accompanied by breathing exercises, and frequently ending with relaxation lying down or meditation. Yoga in this form has become familiar across the world, especially in the US and Europe. It is derived from medieval Haṭha yoga, which made use of similar postures, but it is generally simply called "yoga". Academics have given yoga as exercise a variety of names, including modern postural yoga and transnational anglophone yoga.

<span class="mw-page-title-main">Science of yoga</span> Scientific basis of modern yoga as exercise

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<span class="mw-page-title-main">Yoga using props</span> Use of objects to assist yoga postures

Props used in yoga include chairs, blocks, belts, mats, blankets, bolsters, and straps. They are used in postural yoga to assist with correct alignment in an asana, for ease in mindful yoga practice, to enable poses to be held for longer periods in Yin Yoga, where support may allow muscles to relax, and to enable people with movement restricted for any reason, such as stiffness, injury, or arthritis, to continue with their practice.

<span class="mw-page-title-main">Accessible yoga</span> Form of yoga

Accessible yoga is a form of modern yoga as exercise with adapted asanas designed to be suitable for people who are unable to follow a standard yoga class through age, illness, or disability. It includes various forms of what has been called Chair Yoga, and has also been described as adaptive yoga.

<span class="mw-page-title-main">Gyrotonic</span> Exercise method

Gyrotonic, also known as the Gyrotonic Expansion System, is a system of exercise that was developed by Juliu Horvath in the 1980s. It is centered around enhancing spinal movement in three dimensions, which not only focuses on increasing the functional mobility of the spine but also building the strength and flexibility of the muscles surrounding it. It focuses on using spiral and circular patterns to move the body in all three planes: frontal, sagittal, and horizontal. The system consists of two complementary exercise methods - the Gyrotonic and Gyrokinesis Methods.

References

  1. ↑ Jones D (2011). Roach P, Setter J, Esling J (eds.). Cambridge English Pronouncing Dictionary (18th ed.). Cambridge University Press. ISBN   978-0-521-15255-6.
  2. ↑ Wells JC (2008). Longman Pronunciation Dictionary (3rd ed.). Longman. ISBN   978-1-4058-8118-0.
  3. 1 2 Pilates J (1998) [1945]. Pilates' Return to Life through Contrology. Incline Village: Presentation Dynamics. pp.  12–14. ISBN   978-0-9614937-9-0.
  4. ↑ Kloubec J (2011-12-29). "Pilates: how does it work and who needs it?". Muscles, Ligaments and Tendons Journal. 1 (2): 61–66. ISSN   2240-4554. PMC   3666467 . PMID   23738249.
  5. 1 2 3 "The History of Pilates» Pilates Foundation". www.pilatesfoundation.com. Retrieved 2023-10-02.
  6. 1 2 Yamato TP, Maher CG, Saragiotto BT, Hancock MJ, Ostelo RW, Cabral CM, Menezes Costa LC, Costa LO (2015). "Pilates for low back pain". Cochrane Database of Systematic Reviews. 2015 (7): CD010265. doi:10.1002/14651858.CD010265.pub2. PMC   8078578 . PMID   26133923.
  7. ↑ Baggoley C. "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance" (PDF). Australian Government – Department of Health. pp. 110–118. Archived from the original (PDF) on 26 June 2016. Retrieved 12 December 2015.
  8. 1 2 Campos RR, Dias JM, Pereira LM, Obara K, Barreto MS, Siva MF, Mazuquin BF, Christofaro DG, Fernandes RA, Iversen MD, Cardoso JR (2015). "The effect of the Pilates method on the physical conditioning of healthy subjects: a systematic review with meta-analysis". J Sports Med Phys Fitness (Systematic review). 56 (7–8): 864–73. PMID   26004043.
  9. 1 2 "Joseph Pilates - Knockaloe - Isle of Man". www.knockaloe.im. Archived from the original on 20 October 2017. Retrieved 8 May 2018.
  10. 1 2 Lange C, Unittham V, Larkham E, Latta P (April 2000). "Maximizing the benefits of Pilates-inspired exercise for learning functional motor skills". Journal of Bodywork and Movement Therapies. 4 (2): 99–108. doi:10.1054/jbmt.1999.0161. S2CID   16289816.
  11. ↑ Wells C, Kolt GS, Bialocerkowski A (August 2012). "Defining Pilates exercise: a systematic review". Complement Ther Med. 20 (4): 253–62. doi:10.1016/j.ctim.2012.02.005. PMID   22579438.
  12. 1 2 3 4 Friedman D (2022-07-22). "Is Pilates as Good as Everyone Says?". The New York Times. ISSN   0362-4331 . Retrieved 2023-10-02.
  13. 1 2 Mayo Clinic Staff (2012). "Pilates for Beginners: Explore the Core of Pilates". Mayo Clinic. Archived from the original on 2012-09-18. Retrieved 2012-11-04.
  14. 1 2 Houglum P (2016). Therapeutic Exercise for Musculoskeletal Injuries (4th ed.). Human Kinetics. pp. 297–299. ISBN   978-1-4504-6883-1.
  15. ↑ Baggoley C. "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance" (PDF). Australian Government – Department of Health. pp. 110–118. Archived from the original (PDF) on 26 June 2016. Retrieved 12 December 2015.
  16. ↑ Paola S (17 October 2017). "Homeopathy, naturopathy struck off private insurance list". Australian Journal of Pharmacy.
  17. ↑ Lim EC, Poh RL, Low AY, Wong WP (2011). "Effects of Pilates-based exercises on pain and disability in individuals with persistent nonspecific low back pain: a systematic review with meta-analysis". J Orthop Sports Phys Ther. 41 (2): 70–80. doi:10.2519/jospt.2011.3393. PMID   20972339. S2CID   6629951.
  18. ↑ Barker AL, Bird ML, Talevski J (2015). "Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis". Arch Phys Med Rehabil. 96 (4): 715–23. doi:10.1016/j.apmr.2014.11.021. PMID   25511371.
  19. ↑ Byrnes K, Wu PJ, Whillier S (January 2018). "Is Pilates an effective rehabilitation tool? A systematic review". Journal of Bodywork and Movement Therapies. 22 (1): 192–202. doi:10.1016/j.jbmt.2017.04.008. ISSN   1360-8592. PMID   29332746.
  20. 1 2 "15 Pilates Moves That Get Results". WebMD. Retrieved 2023-10-09.
  21. 1 2 "Pilates vs Yoga: what's the difference between the two?". Cosmopolitan. 2022-08-12. Retrieved 2023-10-09.
  22. ↑ "Difference Between Pilates and Yoga". WebMD. Retrieved 2023-10-09.
  23. ↑ Ogle M (14 January 2019). "Differences and Similarities in Pilates and Yoga Poses". VeryWell Fit. Retrieved 28 April 2019.
  24. ↑ "PMA Quick Facts - Pilates Method Alliance". Archived from the original on 2016-03-04. Retrieved 2015-07-30.
  25. ↑ "Pilates, Inc. v. Current Concepts, Inc., No. 96 Civ. 43 MGC". vLex. Retrieved 2022-09-19.
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  27. ↑ "About the PMA". Pilates Method Alliance. Archived from the original on 2015-12-08. Retrieved 2015-11-28.

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