Pilates-ring.net

Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement.
Pilates elongates and strengthens muscles, improving elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Building on the principles of Joseph Pilates , Pilates exercises develop a strong “core,” or centre of the body.

The Benefits of Pilates include:

o Improved strength, flexibility and balance.
O Toned and long, lean muscles without bulk.
O Challenge deep abdominal muscles to support the core.
O Engage the mind and enhance body awareness.
O Condition efficient patterns of movement making the body less prone to injury.
O Improved posture, muscular balance and control
o Create a stronger, more flexible spine.
O Promote healing from muscular and soft tissue injuries
o Increase joint range of motion.
O Heighten neuromuscular coordination i.e. improve balance.
O Offer relief from back pain and joint stress.
O Enhance mobility, agility and stamina.
O Help promote efficient Breathing
o Maintain strength and mobility and prevent muscle atrophy/wasting through old age

Improved mental conditioning benefits:

o Overall energy level
o Concentration
o Ability to relax
o Overall image satisfaction
o Social involvement, friendships
o Stress management

Starting Pilates

When starting Pilates, the first thing to decide on is how? Will you join a class, have private lessons, buy a DVD, buy some equipment and go at it alone etc.  I would always recommend you start off in a class or with private lessons before attempting the exercises on your own.   This isn’t always possible and the convenience of DVD’s and other equipment available is another excellent option.

Before you Begin:

As with any exercise program, ask a Doctor or Physiotherapist  if Pilates is right for you.  If you have any previous injuries they will be able to instruct you specifically on what exercises to avoid, and which to do more of to help the problem. 

Continue reading ‘Pilates for Beginners’ »

What is the neutral spine?

Neutral spine is the mid position between the limits of lumbar spine flexion (bending forward as in touching your toes) and extension (arching backwards).  Most Pilates exercises are done with the spine in a neutral position. There are 3 reasons for this – to lessen the arch in the lower back with hopes of reducing some of the pressure off your joints, discs and nerves, to lengthen your spine, and to help better activate deeper abdominal stability muscles (Transverse abdominus).  Neutral spine is one of the most subtle yet powerful principles in Pilates. 

You often work in neutral spine when performing stability exercises in Pilates in order to maintain and reinforce these natural curves in the spine.  Many people are taught to flatten the curve of their lower back when doing exercises or standing.  This method is no longer thought to be posturally correct; instead, the natural curve is encouraged.

Continue reading ‘Pilates and Neutral Spine’ »

Back pain is one of the most common medical problems reported around the world. It is estimated that 85% of the population will experience back pain at some point in their lives. Those most at risk of developing back pain are people who are overweight or inactive; who spend a lot of time sitting at work; or whose jobs require them to lift, twist and bend. Once you experience back pain once, you are likely to experience it again in your life. The most common cause is poor posture and body mechanics in the workplace.

Back Pain and Core stability

People with low back pain tend to have weaker lower back stability muscles. The deep abdominal muscles (particularly Transverse Abdominis) are responsible for providing stability to the lower back and therefore preventing pain and injury. Retraining and strengthening this muscle when you do have pain has been proven to decrease pain and improve function. The Pilates method is based around developing awareness and activation of the deeper core muscles, therefore helping in reducing and preventing back pain.

Continue reading ‘Pilates and Back Pain’ »