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Making the decision to become more physically fit
is an easy choice to make. The tough part comes when deciding how to go
about it, especially in a time where there are so many fitness programs
available to us. One school of fitness that requires consideration is
the Pilates Method. This fitness program, although gaining relatively
new publicity, was created in the early 1900s by Joseph H Pilates. It is
a renowned method of improving one’s muscle tone, flexibility, strength,
posture, balance, and body-mind connection. Today, some of the basic
principles and exercises of the Pilates method are used by many fitness
experts and healthcare professionals, including physical therapists.
Historically, the Pilates method has helped
athletes as well as injured individuals attain their fitness and
rehabilitation goals. It can also be used as a preventive measure to
gain postural awareness and core stability which can help reduce the
risk of everyday repetitive strain injuries. Pilates is safe and
appropriate for a variety of people of all fitness levels as it focuses
on engaging the body’s central musculature around the spine, torso,
hips, and shoulders. By focusing on these core muscle groups,
individuals build a stable base or core from which progressively skilled
upper and lower extremity movements are derived.
The Nine basic principles
incorporated in every Pilates exercise:
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Concentration: focus on the
contraction of core muscles and be conscious of the body’s position in
space or in relation to its environment. |
Control: Maintain postures and
positions- outside forces, such as gravity, should not influence or
disrupt deliberate and slowly controlled movements. |
Center:
All Pilates exercises are initiated from proper central or core
positioning about the spine and torso and then flow outward to
coordinated movements of the extremities. A strong stable base is
needed to effectively move the limbs repetitively without injury. |
| Fluidity: movements are slow and
graceful as opposed to quick and jerky. |
Precision: focus on obtaining
accurate positions and movements. |
Breath: utilize full
inhalations and exhalations during exercise, never hold your breath
while exercising; the body needs oxygen to nourish the tissues of the
working neuromuscular system. |
| Imagination: use visualization or
metaphors to enhance movements or to improve body’s response to the
mind’s messages |
Intuition: listen to your body- if a
movement hurts, stop. |
Integration: utilize the entire
body, (central core and peripheral extremities), as well as the mind’s
concentration and visualization to successfully complete an exercise.
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Exercises:
These are a few basic mat exercises which target
the core muscles of the spine, torso, hips and shoulders. These
exercises do not represent the entire Pilates method, but are great for
beginners.
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Breathing:
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Lie flat on
back with knees bent, feet resting flat on floor, and arms at side
or resting on lower abdomen. Pull torso muscles in and upward while
exhaling. Place hands on lower abdomen just below navel and feel a
mild abdominal contraction. Muscles of pelvic floor (used for
bladder control) should also tighten. Release contraction on
inhalation. Repeat breathing cycle 5-10 times. |
| Pelvic Bowl:
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Lie
flat on back with knees bent, feet resting flat on floor, and arms at
side. Exhale and roll hips under drawing navel to floor and pelvis
toward ceiling (keep back flat on floor). Inhale
and reverse motion- pulling pelvis to floor and lifting navel toward
ceiling.
Repeat 5-10 times. Now try side to side- rotate one hip bone up toward
ceiling,
dropping other hip down toward mat. Imagine that the pelvis is a bowl filled with water sloshing
back and forth. Repeat 5-10 times. Now try "swishing the water"
in a circular motion, combining all movements. Repeat 5-10 times
clockwise and counterclockwise. Return to rest position. |
| Cervical
Nod/Chin Tuck:
 
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Lie flat on
back with knees bent, feet resting flat on mat, and arms at side.
Using a small motion, "tuck" chin using the motion you would to look
at your chest. Imagine a string is pulling from the top of your head
to lengthen the vertebral bones of your neck. |
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Shoulder Flexion and
“Angel Arms”:
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Lie
flat on back with knees bent, feet resting flat on mat, and arms at side.
Pull shoulder blades down toward mat (scapula setting). Lift one arm
up overhead, keeping opposite shoulder blade against the mat.
Alternate arms. Repeat 5-10 times each side. Now try
bringing arm out to side and up overhead while setting opposite
scapula against the mat. Alternate arms. Repeat 5-10 times
each side. |
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