The specialized exercises program, called Pilates Method,
is aimed at the main supporting muscles that help to keep the human
body in balance and support the spine. Pilates Exercises
teach balance and control of the body, and strengthening the deep
core muscles that provide alignment of the spine. It's very important,
that the Pilates Exercises can alleviate and prevent
a back pain.
The Pilates Exercise program
Pilates Method is an unique system of exercises, named after its
founder, Joseph Pilates. Mr. Pilates developed this exercise system
in the beginning of 20th century for improving his health and to
restore health of the fellows wounded during the First World War.
Later, he began to use resistance of springs in programs of rehabilitation
for patients, and then created the unique equipment (reformers),
now used in Pilates Exercises System.
Important principles of
the Pilates Exercise Program include:
Use of mental concentration to improve movement efficiency and
control of core muscles.
Control of neutral spine alignment, or correct posture, during
all exercises time
Development of the core muscles, which support the back, and
of the abdomen muscles to keep correct posture
Concentration on breath to improve mental focusing and exercises
efficiency
Increase in length, strength, and flexibility in muscles
The exercise system is usually taught in one of two formats:
Using the unique Pilates equipment in private, or semi-private,
sessions
Group mat classes not using equipment
Pilates equipment
The Pilates equipment, such as Reformer, uses the
resistance of powerful springs to create necessary effort. The Pilates
Reformer consists of a sliding platform anchored at one end of its
frame with springs. A patient can move the platform by pulling on
ropes or pushing off from a stationary bar. So, you can see, that
pilates exercises is based on two core factors - the challenge of
moving the platform and keeping balance on a moving surface.
See Figure
1a and 1b to view examples of some exercises
done on the Reformer.
Fig 1a:Fig 1b:
Another type
of the Pilates Machines is called the Cadillac
and consists of a padded platform with a cage-like metal frame above
it. Various bars or straps are attached by springs to this frame.
See Figure 2a and 2b to view photos
of exercises done on the Cadillac.
Fig 2a:Fig 2b:
A third type
of Pilates Equipment, the Wunda Chair looks like
a small bench-like platform with a bar attached with springs. You
can do exercises by pushing on the bar while either sitting or standing
on the platform, or standing or lying on the floor. See Figure
3a and 3b for photos of Wunda
Chair exercises.
Fig 3a:Fig 3b:
Mat
exercises
If you do not want to spend money for pilates machines you can do
exercises using only a mat.
Pilates Mat Exercises can help in strengthening
the muscles of the spine and hip and improving the flexibility of
your entire body. In spite of the fact that scope of the mat program
is limited in comparison with pilates machines, there are many mat
exercises which allow to reach magnificent results. See Figure
4a, 4b, and 4c for some
simple mat exercises.
Fig 4a:Fig 4b:Fig 4c:
Patients with
a pain caused by excessive movement and degeneration of intervertebral
disks and joints, can considerably reduce pains and improve the
health by means of a complex of Pilates Exercises. Besides, asymmetry
of posture can be corrected, thus reducing the wear and tear from
unequal strains on an intervertebral joints and disks.
Pilates
considerations for back pain patients. It's
very important!
Before you will start to do pilates exercises, we strongly recommend
to consult with both your doctor and potential instructor, that
has experience in any specific back problems.
If pilates exercise causes pain - it is better to stop and consult with the instructor.
Finally, it
may take some time for the full benefits of a Pilates Exercise Program
to be realized.
So, you have decided to begin? Here you can find all necessary for exercises:
mats, reformers, training courses on DVDs, books written by certified pilates experts.
We hope, that our site will be helpful to everyone who wishes to improve own health.