Benefits of Pilates
Pilates tends to be associated with improving your Core strength, however there are some many more benefits of Pilates.
So if you are considering whether Pilates would be a good choice for you, continue to read below where I share with you a bit of background about Pilates and the Benefits of Pilates in more detail.
What Is Pilates?
Joseph Pilates developed Contrology in the early 1910s to improve his own health as he realised that all movement starts in the centre of the body. He developed the exercise plan to focus on improving core strength, pelvic and shoulder stabilisation, and good posture to improve ineffective movement patterns and reduce stress and strain on the body.
In 1926 Joseph and his wife Clara immigrated to New York and set up their first studio. This is when his exercise regime became more widely recognised and known as Pilates
In the 1980s Pilates boomed and became a more mainstream form of exercise. And over the years people have studied his techniques and developed adaptations and modifications in line with more up to date understanding of the human body, peoples current lifestyles and habits.
Today, there are a number of different Pilates approaches/schools that each teach a variation of the original method but more suitable for general population.
Some approaches have been developed further so that Pilates exercises can be more prescriptive and address peoples needs more effectively.
Pilates is now classed by Physiotherapists as the Gold Standard of Exercise Regimes due to Pilates exercises being great to help their rehabilitation journey, help manage certain medical conditions and generally keeping people more stronger, mobile and flexible.
Benefits of Pilates
Pilates is Suitable for Everyone
Pilates exercises can be adapted and modified to suit anyone, from beginners to athletes.
All exercises can be broken down to regress and progress to suit the individual’s abilities.
When teaching in our Pilates Classes we show several different levels so you choose (or we advise) what level suits you. This enables you to achieve the benefits of the exercise while working with your body’s limitations.
This is so important as firstly we need to ensure you get the basics of the movement correct as a beginner and secondly we don’t want you to aggravate any existing injuries or conditions.
At the same time we can offer harder options for more experienced Pilates attendees so they can be challenged to progress their practice, whilst still all performing a similar exercise.
Pilates exercises can also be adapted for older adults, women who are pregnant and people recovering from surgery such as Hip and Knee Replacements.
However you must check the knowledge and ability of your Pilates teacher when working with the above populations.
Pilates Improves Your Balance
This is one of the positive benefits our members tend to notice quite quickly in their Pilates journey as we always implement a balance exercise or two as part of every Pilates class.
Pilates exercise helps to improve the efficiency and strength of the body’s deep stabilising muscles which in turn effects our co-ordination, reaction times and balance.
Developing these skills are beneficial for everyone, but even more so for older people especially those with Osteoporosis or that are at a high risk of falls.
Studies have consistently shown that Pilates is an effective form of exercise to improve balance in older adults.
Studies have also been done around the positive effect Pilates as on balance for people with neurological conditions such as Parkinsons. For more info click on the link below
Pilates Increases Your Energy
Pilates is the perfect low-impact exercise routine that will help you feel more energised if you are overworked, overtired or suffer with fatigue.
Pilates increases your blood flow and circulation which helps release endorphins in the body. Endorphins increase our energy levels and improves our mood.
Which means the more you practice Pilates, the better you will feel and the more energy you will have to carry out your normal daily activities.
Our members always tell us how much better they feel after class. If they attend a morning Pilates class they feel energised and ready to take on the day. Evening class attendees usually feel tired from their day when they arrive, but leave feeling so much better (as well as relaxed) after class.
Pilates Improves Your Circulation
As I mentioned above, Pilates increases your blood flow and circulation. This is done through movement (performing the Pilates exercises), improving our posture and the use of deep breathing.
Breathing is one of the Pilates principles. Others being Concentration, Control, Centring, Precision and Flow.
When performing Pilates exercises we learn to use deep breathing techniques.
Most people tend to Chest Breath which is very shallow, however when we practice breathing techniques such as Diaphragmatic and Abdominal you tend to access better movement of your ribs and diaphragm. This leads to us being able to take deeper, longer breathes. Deeper breathes allow us to take more oxygen to the lungs and increases oxygen in the blood.
Pilates is Great for Our Backs
Pilates helps create good awareness of our posture, better spine alignment and helps to strengthen our deep core muscles that support this alignment.
Our members become more aware of their posture and movement habits that put stress on their back. They learn how to minimise this stress and develop better postural habits, which reduces their aches and pains.
Mobility of the spine also plays a key part in good back health.
Our spinal column consists of 33 bones called Vertebrae and are separated by Intervertebral Discs that act as shock absorbers.
Spinal fluid lubricates the discs, however as we age these discs dry out which leads to more restrictive movement, tight, stiff achy backs and in some cases pain.
You can develop disc degeneration, through the ageing process, through injury or through activities that cause excessive wear and tear on the spine.
This could be poor postural habits over years, repetitive movement patterns, heavy manual jobs etc.
Disc generation is something I have lived with since my early 30’s and how I became more passionate about Pilates. As Pilates helped me to recover from a Prolapse Disc and improved my core strength, spine mobility and muscle imbalances.
Read below an article I wrote about disc degeneration, how to manage pain and lifestyle adaptations you can make.
In Pilates we perform exercises that take our spine through different ranges of movement such as rolling up and down through the spine, lateral flexion (side bends) and rotation (twisting). These all help to lubricate the spine, enabling us to keep it supple and mobile.
Pilates Improves Your Posture
Pilates helps you become more body aware. In Pilates classes we teach you the basics of getting into a ‘neutral’ posture, which means your body is in good alignment.
Good alignment is how your body’s head, shoulders, spine, hips, knees, and ankles are lined up.
When performing Pilates exercises it is important to learn how to set up and maintain good alignment as you move.
Improving your posture/alignment will help you move more freely and easily and reduce tension on your joints and muscles.
Check out a couple of good posture videos I share on our website that you may find useful
As part of improving our alignment we also focus on improving any muscle imbalances too. This is done through a combination of strengthening weak muscles and stretching tight muscles.
Improving your alignment and posture has numerous benefits. These include: looking taller and slimmer, better breathing, reducing aches and pains and a stronger core.
Pilates Improves How Lymphatic System
Our lymphatic system is an important part of our immune system. It’s our body’s way of disposing waste products produced by our cells.
Waste products are carried in fluid similar to blood, called our lymph fluid.
However, unlike blood where the heart pumps it around the body, lymph requires the movement of muscles, breathing and the flow of intestinal fluids to stimulate its flow.
Pilates helps improve lymphatic drainage and detoxifies the body through mobilising the joints, where lymph nodes are located and stimulating the area around the navel which is another area of lymph nodes.
As mentioned above during Pilates we move through different planes of movements such as twisting, which is great for stimulating the lymphatic and digestive system.
Pilates also combines movement and breath, which can increase the body’s lymphatic system by 10–15%.
Pilates is a Full Body Workout
Unlike many forms of exercise, Pilates moves the body in all directions and planes of movement and strengthens and mobilises all joints and muscles.
Pilates Classes are structured to ensure a balanced full body workout
Pilates Creates a Mind-Body Connection
Pilates uses a holistic approach combining mindful exercise, good breathing techniques and connection with the self. Becoming more body aware, noticing the way your body is moving, how it is feeling, what muscles you are using.
Connecting to your body in this way, helps you to contract and relax the muscles more effectively and work with your body and how it is feeling. Not pushing too hard when fatigued, knowing when to progress with exercises as you get stronger and overall listening to your body.
By creating a more mindful approach to your movements you also connect with your breath better too, which helps you create better breathing patterns. This reduces stress and tension in the body and helps to ease aches and pains, reduces stress levels, improves sleep and overall wellbeing.
Summary
As you can see, there are numerous benefits of Pilates, making Pilates a well balanced exercise routine that focuses on improving mobility, core strength, flexibility, balance and overall health and wellbeing.
So if you would like to enjoy the benefits of Pilates, why not try our introductory Pilates Programme.
This programme is a great way to try our Pilates classes and start to feel the benefits in only 3 Weeks!
Click on the link below for more information