Pilates was developed by Joseph Pilates in the 1920’s and was intended as a physical fitness system called Contrology; it can be either aerobic or anaerobic and has specific breathing patterns. The objective at the time was to facilitate the rehabilitation of soldiers who were injured in WW1. It stabilized, strengthened, and stretched key muscles in the body.
His system emphasized economy of movement that would build and strengthen core muscles – which are the muscles in the torso – while lengthening and realigning the spine. His system has been widely used for rehabilitation and pain prevention and its focus on spinal alignment helps with posture. Since the focus is on strength and length, Pilates doesn’t add bulk to the muscles the way some fitness routines do. Rather, the muscles become longer and leaner, balance is improved, posture is more erect, and movement becomes easier.
Pilates improves blood circulation and increases the function of the lymphatic system so that metabolic toxins are more readily eliminated and overall health is improved. This type of training requires concentration in order to achieve a mind-body connection, so it improves focus and mental clarity.
Current estimates indicate that more than 12 million people worldwide use the system to improve their health, physical fitness, and flexibility. It’s used for rehab or prevention of injuries, and is appropriate for use by both men and women and by all age brackets. Another benefit of Pilates is that it can be performed on a mat or on equipment. Although it’s appropriate for both genders and people of all ages, those who are elderly or haven’t exercised in a long time should consult their medical professional before embarking on any exercise regimen. The workout may need modification for those with hypertension or labile blood pressure, a herniated disk, severe osteoporosis, or those who are at risk for a blood clot.
1. Improved Flexibility
Flexibility is defined as the range of movement of joints and muscles in the body. Pilates has several different exercises that specifically target the muscles that will improve flexibility. Those exercises include the mermaid, the swan dive, the roll down, and the spine stretch, as well as others.
Since the Pilates regimen emphasizes lengthening and stretching muscles, flexibility will improve in the back, hips, hamstrings, and both the front and sides of the body. Muscles surrounding the spine are also stretched, which contributes to flexibility while improving core strength. As these muscles are stretched and lengthened, the body becomes more oxygenated because blood flow is increased. This makes the fascia more pliable, which improves range of motion and flexibility.
The fascia is a web-like substance that lies directly under the skin and covers the entire musculoskeletal system of the body. Over time, it can become sticky and stiff, which the Pilates exercises can alleviate. When blood circulation is increased, the function of the lymphatic system improves. This means that the metabolic waste that’s constantly being created in the body will be removed more efficiently, which will decrease muscle stiffness. This is particularly important for the elderly, since muscles shrink and shorten due to the aging process, and the fascia can become stiff to the point that mobility is hindered.
[nextpage title=“Next” ]2. Improved Muscle Tone
Pilates improves muscle tone in the entire body rather than strengthening one area. It tones muscles through stretching and passive strength training. Optimal results are achieved when it’s done several times a week, and those who are cross training may want to include an aerobic exercise regimen. Pilates is one of the most popular cross training workouts because it improves the fitness of the entire body by improving core strength. Some Pilates equipment such as the trapeze table or the combo chair use resistance exercises to challenge muscles that may already be in excellent shape. Since Pilates encourages blood flow, metabolic waste that accumulates during exercise of any type will be more efficiently removed, thus contributing to improved muscle tone and flexibility.
[nextpage title=“Next” ]3. Balanced Muscular Strength on Both Sides of the Body
One of the basic premises of Pilates is strengthening the core muscles. Both the right and left sides of the body are stretched and lengthened equally so that there isn’t an imbalance of muscles on the dominant side. Resistance training has been proven to be one of the most effective types of exercise. Pilates uses the body as the resistance so that both sides are trained at the same rate, which results in balanced muscular strength on both sides of the body. Those who have a dominant side will find that muscle strength will even out, which can help with balance.
[nextpage title=“Next” ]4. Enhanced Muscular Control Over Back
The strength and resistance training of Pilates increases the muscle tone of the back muscles surrounding the spine such as the latissimus dorsi, the trapezoids, the erector spinae, and the teres major. Strengthening these muscles will improve overall posture, which can improve oxygenation to the body because the thoracic cavity will be expanded.
Research conducted by the National Institutes of Health, or NIH, proved that Pilates can enhance the mobility and control of the torso and improve flexibility. It can also help deter injury to the musculoskeletal system, which in many cases is a precursor to the onset of chronic lower back issues and can be prevented by enhanced muscular control over back muscles.
[nextpage title=“Next” ]5. Improved Stability of Spine
Spinal stability is essential to proper posture and proper pelvic tilt. It can deter the onset of disk degeneration and muscle atrophy. Strengthening the back muscles that surround and support the spine aids in the health and maintenance of the central nervous system, or CNS. When the spine is compromised due to poor posture, the disks can be damaged, which can cause excruciating pain. Resistance training can tone muscles that are deep within the body, such as the piriformis, that sometimes aren’t toned by other training methods. Spinal stability is also essential for proper blood flow to the brain and avoiding pinched nerves throughout the body, and the onset of referred pain.
[nextpage title=“Next” ]6. Improved Posture
When the muscles are toned and limber, posture improves. Resistance training is ideal for toning muscles, no matter the age or physical condition of the individual. When shoulder muscles are in shape, they’re more likely to be held in proper alignment. This facilitates better posture and better oxygenation throughout the body. Poor posture can result in an improper pelvic tilt, which can result in the onset of painful sciatica. Sciatica occurs when the sciatic nerve, the largest in the body, becomes pinched by the surrounding tissues. Proper posture will eliminate forward head posture, which can cause headaches, spinal pain, blood pressure issues, and more. It also distorts body alignment, which adversely affects all systems of the body. Improved posture is one of the many benefits of Pilates.
[nextpage title=“Next” ]7. Rehab or Prevention of Injuries
Resistance training is ideal for rehab or prevention of injuries in those who have been in an accident or suffered another type of traumatic injury. Since it’s a passive type of exercise, even those with limited mobility can use it and begin to repair their bodies. Since no equipment other than a mat is needed, those who are unable to get to a gym can use the system in the privacy of their home and reap the same benefit as those who go to the gym. By using resistance training, those who are embarking on a weight loss regimen but who are embarrassed to go to a gym can achieve fitness without feeling self-conscious.
[nextpage title=“Next” ]8. Improved Coordination
Pilates focuses on balance, muscle tone, and mental concentration, which improves the communication between all aspects of the body. Concentrating on the alignment of the pelvis and spine while focusing on breathing and the core will improve coordination and the ability for all systems of the body to simultaneously function. This can be especially useful for those who have suffered an injury or those who are losing coordination and mental focus due to age or other disability. Improved coordination can help deter serious falls that occur among the elderly. For those who are already athletic, it can improve the hand-eye coordination that’s essential in many sports.
[nextpage title=“Next” ]9. Relaxation of Back and Neck
Toning the back, neck, and shoulder muscles can alleviate muscle strains, trigger points, and referred pain that can occur due to the stress of daily life. Poor muscle tone and poor posture can combine to distort back and neck muscles and cause pain that ranges from mildly annoying to completely debilitating. Sometimes, it will progress to the point that the head is unable to turn right or left if the muscle issue is left untreated. Resistance training can keep those muscles toned and eliminate the propensity for these issues to develop. Particularly among the elderly or those who have mobility issues, relaxation of the back and neck can deter other physiological issues, so proper physical condition can provide a more comfortable life.
[nextpage title=“Next” ]10. Increased Lung Capacity
Pilates emphasizes stretching and strengthening the core muscles, which are those in the thoracic cavity. When the back and shoulder muscles are properly toned and can hold the body in proper posture, the rib cage isn’t compressed, which can result in increased lung capacity. It also means that the oxygen level in the body is increased, which promotes system health overall. Blood flow increases and the lymphatic system functions more efficiently. The exercises used are designed to force as much air as possible from the lungs, which will force them to refill with fresh air. Many people with COPD or another disease that compromises lung function can have increased lung capacity by using this method. Those who are athletes can improve their endurance by using this method.
