Pilates is a form of exercise created by Joseph Pilates in the early 20th century. Its approach is low impact movement that focuses on core stability, postural control and the connection between both body and mind. In recent years Pilates has become increasingly popular, allowing it to expand and offer alternatives to the classic Pilates practice. Pilates has six foundational pillars: Breath, concentration, centering, control, precision and flow.
Pilates training programme
Just like a normal exercise training plan, physical therapists can utilise Pilates’ core principles and design a training programme suitable for injury rehabilitation. As there are so many variations and progressions within Pilates practise it makes this form of exercise a great rehabilitation tool and suitable for all ages.
Different types of Pilates
There are many different forms of Pilates which all hold the same core concepts. Here are just a few of them along with the differences and benefits.
| Type of Pilates | What makes it different | Benefits |
| Mat Pilates | Performed on a mat in a studio, minimal equipment (bodyweight, bands, balls). | Improves strength, flexibility and is easily accessible to the public. |
| Reformer Pilates | Using a reformer machine with different strings to add/reduce resistance. Can do moves on and using machine. | Builds additional strength, control and balance. More variations on the machine. |
| Clinical Pilates | Where trained specialists use Pilates movement to aid rehabilitation and injury recovery. | Helps injury recovery and has long lasting health benefits. |
| Hot Pilates | Like mat Pilates however is set in a hot environment to increase sweating/ body temp regulation. | Increase in calorie burning and sweat detoxification. |
| Prenatal/Postnatal Pilates | Modified Pilates training for pregnancy and postpartum recovery/fitness. | Strengthened pelvic floor and core to prepare/recover from birth. |
Benefits of Pilates
Pilates offers a wide range of physical benefits, including improved strength, stability, muscular endurance, core strength, and postural alignment. In addition to these physical advantages, research has shown that Pilates can have significant positive effects on mental wellbeing. The slow and controlled breathing techniques used throughout Pilates exercises can help reduce stress and anxiety allowing a greater sense of relaxation. Pilates also enhances concentration and focus, as many movements require control and practice.
Who is Pilates for?
Pilates is for absolutely anyone!
As the practise is so diverse anyone of any age can participate in Pilates and reap the benefits. Here are just a few examples of different groups that would benefit.
- Office worker – Pilates would help office workers refine the correct postural position. It would also help improve core strength, allowing them to sit upright at work reducing back ache and other postural related issues.
- New mums – A new mum would benefit from Pilates training as her body would have just gone through nine months of pregnancy so her muscles may be slightly weaker than before. Pilates is low impact, slow and controlled movements that will allow her to build back her strength around the core and the hips.
- Stressed and anxious older lady – Pilates would be a good choice for this lady as she could do a 1-1 class or a smaller class which allows her to go at her own pace under direct supervision of the instructor. The large focus on breathwork throughout Pilates will encourage her nervous system to relax.
Common mistakes in Pilates and how to prevent injury
- Straining the neck instead of engaging the core muscles – This can happen especially in movements such as the side plank as if the core is not engaged or weak the neck muscles will be strained to try and compensate. Make sure muscle-mind activation is used throughout.
- Holding the breath and not inhaling/exhaling at the right times – Pilates movements require specific breathing patterns. Inhaling on the preparation for movement and exhaling on the exertion. Beginners may find this unusual at first but after practicing it will become second nature.
- Rushing the movements – This can happen if the person is finding the moves or holds challenging and try and speed it up, so it is over quicker. However, Pilates is low impact slow movements that keep the muscles under tension, make sure to listen and follow the pace of your instructor.
- Pushing through your range of movement – Some moves will be more challenging for people who are less flexible and that is fine! Make sure to stay within your limits and not push your body past where it feels comfortable as this can cause muscle strains or overload injuries over time.
Pilates is a very beneficial and adaptable form of exercise that has great physical and mental benefits. It is very diverse and is a suitable form of exercise for many people. If you would like to book an appointment get in touch. Book an appointment online.
