About Pilates

Joseph Pilates

Although Pilates has largely come to the forefront of the fitness industry in the last 10/15 years, the programme of exercise we now call Pilates is not that new at all. It was developed in the 1920’s by a German named Joseph Pilates and was then called Contrology. Joseph believed that modern living was having a disastrous effect on peoples health and fitness levels. He thought there was a clear connection between poor posture, sedentary lifestyles and ill health.

Through the development of his own body and the study of various forms of physical conditioning including weight training, yoga and gymnastics, Joseph developed a series of exercises which has since revolutionised the fitness world. With regular practise of this unique set of strengthening and stretching exercises, the body becomes uniformly stronger and more toned, posture improves, flexibility, balance and grace are acquired and most vitally, body and mind are united.
  

The Method

In the early days, Joseph mostly worked with gymnasts, dancers and athletes and therefore the original method was largely the privilege of these fitter than average people. Today, however, Pilates is widely available to everyone. Each exercise has been broken down to a series of more manageable exercises to suit all ages and fitness levels. Few people today could launch straight into the full Pilates programme, therefore a refined series of exercises has been developed so that we can all enjoy the benefits of the method and work gradually towards the full classical mat.

This progressive approach has won the respect and support of leading medical bodies as well as top sports associations. It is largely because of the support of these medical professions that Pilates has spread so widely in recent years. Physiotherapists, Osteopaths and physical trainers alike recognise Pilates as a safe, effective and biomechanically sound form of body conditioning.

Pilates works by strengthening the core postural muscles of the body. That is, the deep layers of muscles that hold our skeleton together. In particular, the deep stabilising muscles of the trunk which support the spine. This focus on core stability makes Pilates ideal for the prevention and treatment of back problems but the wonderful thing about the method is it can be adapted for anyone; from top athletes looking to enhance their performance, to physio referrals with chronic backs just looking to be pain free.

Pilates is low impact with most exercises performed on the floor so there is minimal stress and strain on the joints. Exercises are performed in a slow and controlled fashion with the emphasis on quality rather than quantity. It is a mindful form of exercise where each movement is performed with control and with a particular breathing pattern. Concentration and control are integral to the Pilates method and it is this focus which makes it a mental workout as well as a physical one. As core stability and strength are built up, the movements gradually become more complex and challenging. The complete programme works every muscle in the body, resulting in a well balanced, strong, flexible and pain free body
  

FAQs

What should I wear?
Something comfortable that you can move in. I do need to be able to see your body and alignment so preferably nothing too baggy. Ideally leggings and a t-shirt for ladies, shorts and t-shirt for men. No need for trainers. Pilates is done in bare feet or socks.

How does Pilates differ from Yoga?
Yoga is a holistic spiritual discipline. The aim is to keep the body supple through movement and stretching but ultimately the focus is on the mind. The goal of yoga is to create a state of balance and composure in life through the movements and flow of energy through the body. Yoga focuses on strength of the external mobilising muscles and flexibility. Pilates on the other hand is physical conditioning first and foremost. While Pilates is also very concerned with flexibility, the focus is on the internal, postural muscles. There is no spiritual element to Pilates. However, I do consider it a mind body technique as it is about gaining mastery of your body through absolute focus of the mind. The other big difference between the two is the breathing. Yoga practices breathing into the abdominals whereas Pilates involves breathing into the thoracic rib cage.

What are the benefits of Pilates?
A longer, leaner and more toned body, increased strength and flexibility, better posture and balance, good core stability, improved circulation, ease of movement , increased body awareness, release of tension, stress and fatigue – to name just a few!

Can men do Pilates?
Absolutely. Joseph Pilates was a man after all. It is a shame that over the years, Pilates has largely become the province of women and I believe we should be working to rectify the balance. Pilates exercises are a great compliment to many sports such as tennis, golf, rowing and cricket. In fact many top sportsmen are now making Pilates an integral part of their fitness programme to enhance their performance and keep their bodies strong, supple and injury free:

'Body Control Pilates exercises with their particular emphasis on building core strength and flexibility are now an essential part of our training programme.'
Matthew Pinsent (Great Britain Rower. Olympic Gold Medallist)

The advanced exercises were some of the toughest exercises I have ever done and I've done every fitness workout imaginable. These stretches and exercises are still in my weekly workout routine."
Pat Cash (former Wimbledon Singles Tennis Champion)

'After persistent back problems earlier in the year I found Pilates exercises, in conjunction with sound orthopaedic advice, to have been enormously beneficial. The exercises are now a daily routine for me and I am sure that they were, in a large way, responsible for me being able to continue my cricketing career.'
Mike Atherton (former England cricket captain)

(all quotes by kind permission of Body Control Pilates www.bodycontrol.co.uk)

Am I too old to start Pilates?
Never. I have clients ranging from 25 to 75 and the great thing about Pilates is it can be modified to suit any age or fitness level so all can reap the benefits.

To quote the man himself: “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." Joseph Pilates

Can I do Pilates if I’m pregnant?
Pilates is an ideal form of exercise if you are pregnant. Core stability exercises help strengthen deep postural muscles to help you carry the baby’s weight and alleviate back/joint strain. Pelvic floor exercises are essential to prepare you for the rigours of labour and aid in a swift post natal recovery. The exercise will help maintain your posture as your body changes with pregnancy and also boost circulatory and lymphatic systems to keep you and your baby healthy. However, general group classes are not suitable for pregnancy. Exercises need to be specifically adapted and therefore you need to attend a small group antenatal class or arrange private one to one tuition. Please contact me for details.

Can I do Pilates if I have a back/neck injury?
I have many referrals from physiotherapists and osteopaths as Pilates works to strengthen the core muscles and bring the body back into correct alignment therefore helping to alleviate problems and prevent injury. However, it does of course depend on the severity of the problem. If you have a serious injury/back condition I may ask to consult with your physician to determine if you are ready to exercise or if you need private sessions before joining a group class.

How long before I see/feel a difference?
The question on everyone’s lips! And an impossible one to answer. There are many factors to consider: physical make up, past injuries, how often you practise. The first thing people usually notice after 8 – 10 sessions is an improvement in their self awareness and posture. As you progress you will improve your flexibility and may notice fewer aches and pains. As you move on to the more challenging exercises you will start to build strength and muscle tone. Pilates works, but it takes focus and commitment. You will not notice a difference if you sign up to a 6 week course and come twice!

I’m very fit, can I join the advanced class?
Definitely not. Pilates is very specific and regardless of fitness levels, everybody needs to start with a beginners class to gain an understanding of the basic principles. Performed incorrectly Pilates is at best, ineffective and at worst, dangerous. It is therefore imperative that you start with the basic principles and gradually build up to the more advanced work

How do I start?
Contact me to discuss which class is suitable and if there is space. Full payment for the course of classes will be required to confirm your space.