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Pilates has gained popularity since the technique was developed in the early years of 20th century by the German Jose H. Pilates as an effort to triumph over his physical disabilities and become a fit and healthy person. During the First World War, interned in English camps, he began to train other prisoners of war in his mat work exercises.

This technique and their benefits are widely recognized to improve body shape, flexibility, and postural problems restoring natural balance and allow internal organs to function more efficiently. There was no documented or formally taught true Pilates method “Contrology”, and certainly Pilates himself varied his method of teaching the exercises accordding to the individual needs of his clients. Over the years practitioners have developed their own variations and methods to instruct the pilates, and used it not just for fitness and healing, or for athletes to enhance and improve their performance but as a powerful rehabilitation tool. Advances of exercise science have enabled teachers to adapt these techniques into a safe effective form of exercise that can be practiced by almost everyone.

The Pilates technique consists of a series of controlled flows and smooth movements, it is a form of body conditioning that has proven to be as popular with dancers, athletes, and movie stars as it is with the average person on the street. The motivation for this is simple. The quality of movements can be compared to Tai Chi moves and many of the positions have been influenced by Yoga. Pilates is a workout that makes a difference. In addition to muscle toning, stretching and relaxation, Pilates develops core abdominal strength, so that any activity you embark on, your skeleton is supported and your spine protected.

Muscles are attached to bones and fascia, and by activating, strengthening and lengthening specific muscles; the bones of the spinal column can be realigned and supported.

When practiced regularly, Pilates not only improves your posture making you stand straighter and taller, but it also works muscles in the legs, bottom, abdominal area, and upper body. So in addition to the health benefits achieved from having great posture, you also improve the muscle tone all over your body.

Contraindications: Although most people can practice Pilates safely and effectively, sometimes a class situation is not the best option. Pilate’s classes are aimed at the general public and are not designed to deal with specific conditions where a special program may be required. Some of the lessons may be difficult for some people and that some people may exert too much effort when performing the movements; hence, teachers should be aware of cardiac problems among participants. However a mat work class can be very effective in assisting minor back complaints and postural problems. If you are in any doubt please consult your physiotherapist or current health care provider.

The Pilates Principles

Concentration, focus the mind on what the body is doing. You are connected with the mind to reeducate the muscles, and you should be entirely present with the body at all times during this work. Create a quiet space to accomplish this level of concentration!

Control, the neuromuscular coordination that guarantees movements will be careful and organized. Coordination and control are skills that can be learned through practice.

Centering, working all movement stems outward from the center. Stabilizing from the deep, small core muscles, and the deep as well as superficial abdominals, are safe and highly effective.

Breathing using the diaphragm with movements into the back of the ribcage replenishes the body and helps organize the postural alignment of the skeleton. If one muscle or bone of the body is out of alignment, the whole structure is affected whether we are sitting on the ball, standing on our feet, or lying on a mat.

The principles of flow and precision are the door to a holistic movement experience that is as gorgeous to perform, as it is to watch. Eventually, as you have mastered the exercises, one exact, supple movement will flow into the other.

Finally, when you are ready, intensity of movement and the addition of resistance allows stamina to be built in the body. You challenge the endurance of the stabilizing muscles without sacrificing form or technique.

It is as essential to teach the muscles to relax, as it is to build up them. Relaxation is the key to health and healing of mind and body. A mind and body that knows how to release will not overwork and overtire.

Pilate’s Equipment
The Reformer consists of a sliding platform anchored at one end of its frame with springs. Either pulling on ropes or pushing off from a stationary bar can move the platform. Exercises include the challenge of moving the platform and maintaining balance on a moving surface (if sitting or standing).

The Cadillac is another Pilate’s machine and consists of a padded platform with a cage-like frame above it. From this frame various bars or straps are attached by springs.

The Wunda Chair is a piece consisting of a small bench-like platform with a bar attached with springs. Exercises are done by pushing on the bar while either sitting or standing on the bench, or standing or lying on the floor. Other examples of equipment can be encountered at Pilate’s studios.

Mat exercises
Mat exercises mainly focus on strengthening the muscles of the trunk and hip increasing the flexibility of the spine and hips. It is usually taught in a group class. While the range of the mat program is limited compared to the machines, there are many mat exercises that illustrate the Pilates principles.

Lately, Pilates has merged with other movement techniques, such as yoga, or use of an exercise ball. This promotes creative integration of the Pilates principles into a greater range of exercises in the mat class setting.

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