Top 3 Benefits of Pilates
So what is Pilates and how does it benefit us?
First of all, what is Pilates?
Pilates is a form of body conditioning exercises which focus mainly on postural alignment (the spine) as well as ‘the core’ or abdominal and pelvic floor muscles (also known as the ‘Powerhouse’). Since all body movement originates at ‘the core’, the idea is that together with strengthening the muscles that stabilise the torso (the core) and working from a neutral spinal alignment, the surrounding joints are then situated in the optimum position to move from their correct place, which means that the right muscles are used at the right time and therefore the most efficient joint movements are achieved. In short, Pilates exercises are designed to strengthen weak muscles, lengthen short muscles and promote balance and co-ordination. With a focus on correct movement, the joints become more mobile, flexible and stable and are therefore more able to function how they should.
As an example, poor posture, such as a Kyphotic (or hunched) spine often result in tight muscles around the chest and overstretched muscles across the shoulders thus leading to back, neck and/or shoulder pain. Often, it’s those of us who have office based jobs that require us to sit at a desk for prolonged periods of time that suffer from these ailments. The aim of Pilates here would therefore be to lengthen (by stretching) the muscles of the chest and strengthening the muscles in the upper back, thus realigning the natural curvature of the spine and allowing the joints (particularly the shoulders) to function correctly.
Pilates is typically performed on a mat using your own body weight as a means of resistance. Other equipment can also be used, such as resistance bands, circles and weights to enhance the exercises and increase the challenge. It can also be practised using specialist equipment such as the Reformer and the Cadillac.
Capability levels go from beginners to advanced but most classes are tailored towards beginners/intermediates and Pilates exercises can be modified or adapted to suit all levels of fitness and capability so a good teacher will be able to provide exercise options/variations to suit all participants. You can work at your own pace as the concept focuses more on quality of movement rather than quantity. It’s a gentle form of exercise that requires the body to move in natural ways so you don’t need to be ‘bendy’ to take part!
So What are the Top 3 Benefits?
There is a whole host of benefits from practising Pilates but the ones my students in York report the most to me are:-
1. Improved suppleness within joints (mobility/flexibility/stability)
As briefly mentioned above, Pilates exercises focus on joint mobility and stability but the key is to ensure that the muscles surrounding the joints are working from the correct place so it’s all about promoting that all important spinal alignment. By gently strengthening the smaller and, in most cases, weaker muscles surrounding the joints, the joints become more stable and therefore allow for greater movements/exercises to be performed.
There’s usually a lot more going on when performing a particular Pilates exercise than one might notice. For example, when carrying out a simple all 4’s (quadruped) exercise, the student might be strengthening the core muscles of the trunk, whilst mobilising the shoulders, hips and knees and yet will also be developing stabilising strength and endurance within the shoulders and pelvis and using their balance and co-ordination to carry out the repetitions precisely ad effectively. Sounds a lot for a simple exercise but that’s the beauty of Pilates – gentle yet effective exercise! You don’t need to be a professional athlete or be supple; it’s all about getting those joints moving in a natural way and freeing up those joints.
2. Reduced lower back pain
One of the most common ailments of the current population is back pain, with over 1/3 of the UK population suffering every year.
Many of my students have reported a reduction in their back pain and several have reported that it has disappeared altogether since practising Pilates. This is due to the fact that there is a focus on spinal alignment and correct posture when carrying out exercises, which ensures that the spine is kept safe by being held in a neutral position where all of the vertebrae are evenly spaced. In addition, when the core muscles that surround the waist and make up the pelvic floor are engaged, this keeps the trunk stable and helps to protect the spine from being strained, particularly in the lower back region. Pilates exercises that focus on mobilising the spine are extremely effective at increasing suppleness within this area and it is this combination that helps to keep the spine healthy. "If your spine is inflexible at 30, you are old. If it is completely flexible at 60, you are young." - Joseph Pilates
There’s also a focus on strengthening and stretching the muscles in the legs and buttocks and when it comes to lower back pain, it can often be caused by tight/short hamstrings (the muscles at the back of the thigh). When they are tight, they pull on the lower spine, where they ‘originate’ so the need to stretch/lengthen them is essential. Many Pilates exercises promote ‘dynamic flexibility’ of the hamstrings to help with this. Short or tight hamstrings can often be caused through sitting for prolonged periods or even running so keeping them flexible and lengthened is paramount.
3. Reduced stress levels, better sleep and a general improvement in overall well-being.
Not only is this one of (ok, maybe three listed there!) the most common benefits of practising Pilates, in today’s world this is the most appreciated. Most of us live busy lives that often involve juggling work, home, family etc... as well as the many other responsibilities that are placed on us, and while it might not necessarily all be negative, having constant demands on us can be both physically and mentally draining.
Taking some time out for yourself to concentrate on you, JUST YOU at least once a week can mean the difference between feeling OK to feeling great and re-energised. I’ve had many students report that they need this hour before going home from a stressful day at work to see their family as it helps them gather themselves and stops their minds from racing. We all know that exercise is good for us and is meant to make us feel better but we don’t always feel like doing it. But because of the gentle and steady nature of Pilates, it requires you to concentrate on your body and your movements so there’s no room for any other thoughts. Just for one hour. By the end of the session, people often report feeling calmer and less stressed.
The focus on breathing (lateral) in Pilates is also a key contributor to well-being because when we’re stressed we tend not to breathe properly; taking shallow breaths and therefore missing out on essential oxygen entering our blood stream and allowing our nervous system to help us feel calm. The result is tense and aching muscles, often accompanied by headaches and generally feeling low. The combination of concentration and breathing correctly can be a great stress-buster alone.
In terms of sleeping better, this is likely to be a result of the reduced stress and feeling calmer but also due to the fact that moving your body in the Pilates way helps to release tense muscles and therefore makes you feel more relaxed. Not to mention any reduced aches and pains that help you to feel more comfortable when you’re trying to relax. And what better way to make yourself feel great and refreshed than to get a great night’s sleep!
To sum up...
There are numerous benefits of practising Pilates but these are the ones that stand out the most. Other benefits include improved lymphatic drainage, better muscle tone and endurance, reduced risk of injury to joints, a better immune system, a stronger pelvic floor and improved balance and co-ordination.
Pilates is an extremely popular choice of exercise that is practised world wide. Typically, the types of people that practice are dancers, elite athletes, fitness enthusiasts and particularly people who suffer from joint pain, especially back pain. It is for both men and women and can be used as a means of enhancing sports performance and/or keeping your joints healthy for the future. You’re never too old or out of condition to do it – it’s never too late to start and you should begin to feel the benefits after just a few sessions! It’s recommended that you attend a couple of classes
a week if you want to really feel the benefits quickly.
I hope you enjoyed the article. If you have any comments or would like to add anything about your experience practising Pilates or ask any questions, I’d love to hear from you!
Thanks!
Sarah x
Black Cats Pilates (York)
