The Benefits of Pilates
It is very likely that you have heard about this ‘new’ form of exercise called Pilates, which is supposedly the secret recipe to having your body looking beautifully toned for your next beach holiday.
Though it is true that Pilates can contribute majorly to your toning and muscle building goals, the benefits associated with Pilates are perhaps far more than you originally thought.
It is a common misconception that Pilates is a recent practice, when in reality it has actually been around since the first World War! Pilates was created by German physical trainer, Joseph Hubertus Pilates, who dedicated his life to creating this exercise regime with three central objectives in mind:
Increasing physical strength
Increasing body flexibility
Enhancing relaxation of the body
The benefits of Pilates are plentiful, but these are some of the main positives to doing Pilates:
Reducing Lower Back Pain
Lower back pain is one of the most common complaints presented to physiotherapists during practice. When dealing with lower back pain, core strengthening is often the perfect solution to reduce and prevent this pain.
Pilates consists of multiple exercises like the ‘Hundred’ or the ‘Single Leg Stretch’ which emphasize deep core engagement which, as mentioned, plays a major factor in reducing lower back pain. Pilates also consists of exercises which promote lower back strengthening and flexibility, which can also contribute to a reduction in lower back pain.
It is actually very likely that the exercises your physiotherapist prescribe to you to improve your lower back pain will have some element of Pilates in them!
Improving Posture
Exercises in Pilates are also often catered to improving posture. Improper postural tone can occur when there is a considerable imbalance between agonist and antagonist muscles. In simpler terms, this means that some muscles are much stronger or more actively engaged than others. Pilates exercises can help to correct these muscle imbalances that may be having an adverse effect on your posture.
Injury Prevention
Reduced flexibility and mobility are risk factors that are associated with many musculoskeletal issues. Poor flexibility and mobility may increase your likelihood of suffering muscle strains, muscle spasms, joint pain and much more. Pilates exercises place a concurrent focus on mobility and flexibility while simultaneously focusing on whole body strengthening. For example, the ‘Double Leg Stretch’ exercise involves actively engaging your core. while at the same time keeps your shoulders mobile, reducing stiffness.
The holistic approach that is adopted in Pilates can be optimal for reducing your likelihood of suffering these types of muscle and joint injuries.
Stress Relief
Breath control and complete relaxation are two major focal points when practicing Pilates. Lateral breathing is the main type of breathing which is commonly practised. This involves taking exaggerated breaths while thoroughly engaging your core on the exhale. This incorporation of controlled breathing and mindfulness can contribute to reduced stress and increased levels of relaxation.
Women’s Health
Over the years, Pilates has been developed to cater to specific groups of people. This includes Pilates protocols specifically for pregnant women.
Antenatal Pilates workouts focus on programming the mind and the body to prepare mothers for upcoming labour. This is done by focusing on exercises that specifically target the pelvic floor, the glutes and the core, all which play a major role in giving birth.
Similarly, postnatal Pilates helps to accelerate bodily functions of mothers to the state they were pre-pregnancy. There is also evidence suggesting that Pilates may help to reduce urinary incontinence and menstrual pain.
Suitable for Anyone
There are few barriers to entry when it comes to practicing Pilates. Pilates is suitable for all age groups, and there are multiple variations of Pilates exercises that can make it as easy or as difficult as appropriate for you and your abilities.
If you want to attend a Pilates commercial class don’t hesitate! Any well practicing Pilates instructor will make sure to tailor the moves to your level while making sure you have proper form. 1-1 Pilates sessions with qualified instructors are also available if you would prefer to have your needs specifically tended to.
Conclusion
In reality, the benefits associated with Pilates far outnumber the ones mentioned above. However, if you wish to take a step to improve your overall fitness, practising Pilates is definitely an easy and comfortable way to start. As Joseph Pilates famously once said, ‘Physical fitness is the first requisite of happiness. In order to obtain happiness, it is imperative to gain mastery of your body. If at the age of 30, you are stiff and out of shape, you are old. If at 60, you are supple and strong, then you are young ‘.
Written by: Dipo Adisa, Chartered Physiotherapist, available for bookings here.
References
Eliks, M et al (2019) ‘Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art’, Postgraduate Medical Journal, Volume 95, Issue 1119, January 2019, Pages 41–45,
Pedriali ., F , et al (2015) ‘ Is pilates as effective as conventional pelvic floor muscle exercises in the conservative treatment of post-prostatectomy urinary incontinence? A randomised controlled trial’ , Neurology and Urodynamics Volume 35 , Issue 5 June 2016 Pages 615-621
Diaz LR , et al , (2017) ‘Effectiveness of a physical activity programme based on the Pilates method pregnancy and labour’ Enfermería Clínica , Volume 27, Issue 5, September–October 2017, Pages 271-277
Laws et al , (2017) ‘ The Effect of Clinical Pilates on Functional Movement in Recreational Runners’ Int J Sports Med 2017; 38(10): 776-780
