Blog By: Aishwarya Ghumekar
The other name of Pilates is controllogy.It is a physical system which focuses on controlled movements of body.To be more precise, Pilates, named after Joseph Pilates, is a body conditioning method based on the fusion of body and mind which results in improved posture, flexibility, strength and the transformation of the way a person’s body feels, looks and performs.
There is limited evidence to support the use of Pilates to alleviate lower back pain, improve strength, and prevent elderly people from falling. However, it has not been shown to be effective treatment for any medical condition.
Pilates is different from other exercise program in that it focuses on multiple muscle groups at the same time. Joseph Pilates believed it was important to build a “powerhouse” or core as it is more typically referred to today. The core consists of the muscles that run underneath the shoulder blades, around the rib cage and down the hips and gluteals. Core control is achieved by the integration of the shoulder girdle, pelvis and trunk. Pilates techniques assert that physical energy and movement exerted from the core should coordinate or flow outward to the limbs. All methods are built on controlled movement and muscle control. Because Pilates created every movement with a purpose, each one is vitally important to the success of the whole.
Following are principles of Pilates which are important :
- Centering: This concept is defined as physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
- Concentration: If you bring full attention to the exercise and do it with full commitment, you will obtain maximum value from each movement.
- Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices. It is all a conscious, deliberate movement that the mind is controlling.
- Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
- Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows — using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
- Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine-like” if one loses ones control and flow.
- improved flexibility
- increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
- balanced muscular strength on both sides of your body
- enhanced muscular control of your back and limbs
- improved stabilisation of your spine
- improved posture
- rehabilitation or prevention of injuries related to muscle imbalances
- improved physical coordination and balance
- relaxation of your shoulders, neck and upper back
- safe rehabilitation of joint and spinal injuries
- prevention of musculoskeletal injuries
- increased lung capacity and circulation through deep breathing
- improved concentration
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