• Pilates Principles • Pilates History • Core Activation •
About Pilates
Pilates Principles
Pilates classes are aimed at improving the body’s alignment and efficiency through focusing on 6 principles.
• Breath Control
• Correct Head & Neck Placement
• Scapular Stability
• Ribcage Placement
• Pelvic Stability
• Core Activation
Pilates is a slow, controlled technique designed to improve body awareness. The goal is to re-train the body to achieve improved posture and safe, efficient movement. Initially, the focus will be on the correct activation of the core stabilisers to the pelvis and scapula. Once you have the principles handled and the basic exercises implemented, you can then progress to more difficult exercises, with movement and resistance added to challenge your control.
The Pilates approach uses CONCENTRATION, FLOWING MOVEMENTS, ISOLATION, CONTROL, CENTERING, PRECISON & ROUTINE.
WHILST FOCUSING ON THE ABOVE, WE AIM TO ACHIEVE IMPROVEMENT IN THE SIX MAIN PRINCIPLES
BREATH CONTROL
Breathing in through your nose and out through pursed lips. Research has shown that breathing out through pursed lips helps activate your deeper torso muscles (transversus). When our abdominal muscles are activated correctly, our breath is wide and full. We breathe laterally, expanding the ribs to the side and rear while preventing the ribs from ‘popping’ forwards. The correct breath is then used with each movement to promote efficient performance of each exercise.
CORRECT HEAD AND NECK PLACEMENT
Slumping over computers, picking up the kids and carrying out many day to day activities can lead to your head jutting forward, creating discomfort in the neck. Pilates training aims to re-align your head and neck, reducing stress and pain in the upper spine. (Make sure your head and neck is straight as an extension of your spine).
SCAPULAR (SHOULDER BLADE) STABLITY
Re-training various muscles in the upper back to ensure the correct placement of your shoulder blades will promote improved posture. It will also create a strong stable foundation from which to initiate movements of the limbs and torso. Your push-ups, shoulder presses and rows will all become safer, stronger and more efficient. (Shoulders are relaxed, back and down forming a soft V with your scapula. So no shoulders near your ears).
RIBCAGE PLACEMENT
The proper control for the ribcage will ensure your mid-spine posture is correct. You will be able to perform lateral breathing if you have the correct rib placement. Proper breathing will allow you to perfect your movements. We will help you find the connection between your ribs and pelvis required to support your back. No popping or sticking out of your ribs, keeping the rib to hip connection through all exercises.
CORE ACTIVATION
For more information on Core Activation click here.
Pilates History
PILATES - (Joseph Hubertus Pilates) 1880-1967
Pilates is a sequence of carefully performed exercises designed to develop your deep torso muscles and improve flexibility, muscle tone and body alignment. It is a holistic approach combining the mind and body, enabling you to develop greater body awareness and efficiency. Pilates works the body from the inside out to create balance, ease of motion, strength, flexibility and a strong physical centre. You will define your muscles without building bulk.
All movements are impact free and can be done at any age or level of fitness. However if you have any injuries, are pregnant, or suffering from undiagnosed back or muscular-skeletal disorders, please seek medical clearance prior to commencing Pilate classes.
The term Pilates refers to modern variations or exercises developed by Joseph Hubertus Pilates. He was born in Dusseldorf in 1880. He was a frail and sickly child who suffered from rickets, asthma and rheumatic fever.
He was determined to overcome this fragility and created a series of floor exercises in the early 1990’s. He later created special resistance machines (Reformer Beds). Having proven their worth on his own body, he then began to teach these techniques to others. He was training detectives at Scotland Yard when the First World War broke out, and because of his nationality he was interned in Lancashire and then the Isle of Man.
With time on his hands he helped out in the camp infirmary and further developed his techniques training his fellow internees with amazing success. Many of them were war veterans who had been horrendously wounded and these injuries had, in some cases, resulted in amputation.
Much of his knowledge in rehabilitation comes from this period. At the end of the war he returned to Germany where he taught self-defence to the Hamburg police and the German army. In 1926, he decided to emigrate to the United States of America. On the boat he met his future wife Clara, they shared the same views of fitness and decided to set up a studio in New York. This attracted top Ballet Dancers (many sent from George Balanchine & Martha Graham), actors, gymnasts and athletes, all anxious to learn from Pilates.
After his death in 1967, various students continued his teachings, developing their own versions. There are literally hundreds of styles today, but ALL styles are based around the same principles and methods used by Joseph Pilates.
Core Activation
This exercise will help you understand your core activation. ‘Lying’ down I'd like you
to draw your belly button in towards your spine so that you feel tense and unable to breathe.
We will rate this position a score of 100% for tension and discomfort.
Then release the 100% tension to the halfway point 50%. Releasing a little further to 30% so you feel connected but not tense. Practise this through the 3 steps of 100% to 30% until you can automatically do it at 30% activation.
Standing, I'd like you to visualise a belt wrapped around your waist. Now tie the belt to the tenth hole (100%). Releasing the belt to the 5th hole (50%) and releasing a little more to the 3rd hole (30%) so you feel connected but not tense.
Coughing is another analogy. The sensation of the cough and feeling you have when you
cough will also help you connect with your core activation. When doing so cough to
30% not 100%.
Now if all these above fail and this still does not help you understand, then I can test your
core with a STABLISER PRESSURE BIO FEEDBACK MACHINE.
This is an effective way of testing whether you are activating your core. The stabiliser is
useful in specific muscle testing, retraining of abdominal muscle function, monitoring of
lumbar spine stabilisation and safety and precision of muscle stretching techniques.
The stabiliser is used to monitor the subtle development associated with a correct muscle action.
The areas listed can all be tested.
• Transverse Abdominis/Internal Oblique
• Iliopsoas
• Gluteus Maximus
• Deep Neck Flexors
• Lower Trapezius
• Limb Loading
• Stretching Techniques Test Hip Flexors
• Rectus Femoris
• Latissimus Dorsi & Pectoralis Major
• Tensor Fascia Lata
These principles and core activation, once mastered, will leave you feeling connected without tension. An activity you can utilise every day of your life. Whether you’re in your car or on the way to work. Even at the supermarket you can practise your 30% core activation. The breathing and movements are slow and controlled.
You will need to master all six main principles and core activation all at the same time.
Once you have mastered all six of them you will see and feel the difference in your body inside and out.
Pilates will teach you where your strengths are by strengthening the weaker parts of your body. Lengthening and shaping your muscles, giving you that long lean look, improving your flexibility and connecting you with your body inside and out enabling you to become more body aware.