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Practiced faithfully, Pilates yields numerous benefits. Increased lung capacity and circulation through deep, healthy breathing is a primary focus. Strength and flexibility, particularly of the abdomen and back muscles, coordination-both muscular and mental, are key components in an effective Pilates program. Posture, balance, and core strength are all heartily increased. Bone density and joint health improve, and many experience positive body awareness for the first time. Pilates teaches balance and control of the body, and that capacity spills over into other areas of one's life.
Spine Position- Neutral vs. Flat Back:
Joseph Pilates thought that the “spine should be flat like a newly-born infant even throughout adult life.” (Pilates, Return to Life pg. 27) We know today based on a plethora of scientific research that the normal kyphotic and lordotic curves of the spine are healthy and help the spine to absorb compressive forces safely in a vertical orientation to gravity. Today, we refer to “neutral spine” or “neutral zone” as the position where each spinal or vertebral segment bears an equal distribution of force. (Panjabi, 2003) We might also say that neutral spine is the “optimal” position of the spine that would be safe for lifting a heavy object.
Environmental influence on what bodies generally need for balanced muscle development appears to change over time. Today, it is no longer the goal of modern Pilates to obtain a “spine that is kept as straight as a plumb line.” (Pilates, Return to Life, pg 27) It is postulated that Joseph Pilates' intention in use of the flat back position was to strengthen the abdominals for maximal vertical function. The goal for each client's spine is optimal stability and mobility. When we consider the health and condition of each client's spine, we may choose to bias the program towards flexion or extension based on their issues or physical dysfunctions.
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Flexion Biased:
Due to Joseph's belief that the spine should be flat or as straight as a plumb line, a great percentage of his exercises involve spine flexion. We now know today that due to the invention of the home computer, the internet, long commutes in automobiles, the population today needs exercises to improve and maintain spinal extension more than ever. The ultimate goal of Pilates is a spine that moves freely with control in all directions; flexion, extension, sidebending and rotation as well as in combinations of those movements. Pilates utilizing spring assistance has been shown to improve spinal flexion. (Carr & Day 2004)
Breathing: Diaphragmatic vs. Costal:
Pilates style of breathing emphasizes costal breathing meaning that the posterior-lateral ribs move in an upward and outward motion during an inhalation. A transversus abdominus contraction is required to prevent the distension of the abdominals and subsequent reduction in core control. (Richardson 2004, Chaitow 2002) The exhalation phase may be a passive exhale or a very active “forced expiration” to emphasize rib mobility, lung cleansing and abdominal strength. (Pilates 1945, Richardson 2004) Diaphragmatic breathing allows distension of the abdominals, decreases core control and is often used for relaxation, motility of the organs and in Yoga practices. (Gilbert 1999) Diaphragmatic breathing is not to be used for Pilates exercises nor for vigorous activities such as running, weight lifting, jumping or wrestling.
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Not Designed to be Aerobic:
Pilates exercise was never designed to be aerobic nor did Joseph claim that his exercises were aerobic. Recent research has supported this statement in showing that Beginner Mat Pilates is low-moderate intensity and Intermediate and Advanced Mat work meets the criteria for moderate intensity activities. (Olsen, et al 2003)
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Not Only for Elite or Wealthy:
Joseph Pilates wrote Return to Life as a home exercise program (page 18) available to anyone for only the price of the book. He suggested that everyone should do his exercises everyday. He also designed the Wunda Chair as a piece of home exercise apparatus. The public may participate in mat classes for as little as $10-15 per hour. To book a private session with a Pilates teacher should be considered in the same arena as booking time with a massage therapist or personal trainer at a cost of $50-$100 per hour. Pilates teachers also recommend that their clients practice Pilates exercises everyday or at least 3-4 times per week at home to supplement their training in the studio.
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Not Only for Healthy or Well:
Joseph Pilates modified his method of exercise based on his client's injuries, according to many of the firstgeneration
teachers. Pilates can be modified for unfit, post-trauma, post-disease, elderly, and has been
shown to increase enjoyment and participation in exercise even for children. (Ickes 2005, Jago 2005)
Pilates is Not Fusion:
Pilates is performed on a mat or apparatus that Joseph Pilates designed: Reformer, Trapeze Table, Wunda Chair, High Back Chair, Ladder Barrel, Half Barrel, Spine Corrector, Ped-O-Pul, Head Harness, Foot Corrector, Toe Corrector, Magic Circle, Bean Bag and Pinwheel. Pilates is not performed in a pool, on a small or large ball or in combination with other forms of exercise and still called Pilates. Today, it is certainly acceptable to apply the principles to all forms of movement, exercise, sports and daily life activities as Joseph intended.
Purist vs. Modified Pilates:
The PMA believes that Pilates should evolve along with the advances of modern science, maintaining the integrity of the method with the safety and health of its participants always in mind. This means that if an exercise is determined to be contra-indicated or unsafe we will respect it as historical repertoire and modify it or delete it from any client's program that might be injured by performing the exercise.
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