Puh·laa·teez (aka Pilates)
Today’s blog is brought to you by our physiotherapy student, Nicole Weger. Thank you for your contribution!
“Change happens through movement and movement heals.”
Joseph Pilates shown above at 57 and 82 years of age. Image courtesy of Azulfit.
What is Pilates?
Pilates is a physical fitness regimen developed in Germany during the early 20th century by Joseph Pilates. Pilates is a method of exercise that consists of low-impact flexibility along with muscular endurance and strength movements. It emphasizes proper postural alignment and muscle balance. Pilates can be completed on the floor using a mat or on a spring-resistant apparatus known as a reformer (1,2,3).
“Pilates is a complete coordination of body, mind and spirit.”
Reformer Apparatus pictured above.
Pilates is based on 6 principles which include (1):
Centering – refers to the use of the core known in Pilates as “the powerhouse”
Concentration – refers to how the mind guides the body
Control – incorporates the mind and core
Breath – proper breathing is important
Precision – focus on precision and quality of movement
Fluidity – refers to flow of movement
Who can do Pilates?
Anyone can do Pilates! My recommendation is to start with a beginner mat Pilates class (see below for local recommendations).
What can you expect to do during a Pilates class?
Pilates class has a similar flow to yoga and incorporates stretching, range of motion, strengthening (with a focus on the core) and breathing exercises. Movements are done on either a yoga mat or a reformer. Classes range from 20-60 minutes.
“Physical fitness is the first requisite of happiness.”
Benefits of Pilates:
· improved flexibility
· improved balance
· improved muscular endurance
· reduced non-specific chronic low back pain
· improved general health
· reduced pain levels
· improved sports functioning
· improved body awareness
· increased relaxation (1,2)
Local Pilates studios/YouTube classes:
Pilates with Nicole. Online 25 minute full body beginner mat Pilates routine.
Susan Welsh Pilates located in Shawnigan Lake offers private and group classes.
Love of Movement Pilates Studio in Cobble Hill offers Zoom classes.
Equipoise Bodyworks in the Cowichan Valley offers Zoom classes.
Thanks for reading our blog put together by Nicole Weger! Hopefully you have learned something about Pilates and would consider it as a part of your health and wellness practice. You can refer to the references below for further reading.
1. Lorenzo D, Christine E. Pilates: What is it? should it be used in Rehabilitation? Sports Health. 2011;3 (4): 352-36.
2. Gladwell V, Head S, Haggar M, Beneke R. Does a Program of Pilates Improve Chronic Non-Specific Low Back Pain? Journal of Sport Rehabilitation. 2006;15 (4): 338-350.
3. Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo L, Silva A. A Systematic Review of the Effects of Pilates Method of Exercise in Healthy People. Archives of Physical Medicine and Rehabilitation 2011;92 (12): 2071-2081.
