Overview
Athough the Pilates method has changed significantly over the years, its underlying principles remain the same. In Pilates, every movement is carefully controlled for the maximum effect. This requires concentration. For each and every exercise, there are questions you need to ask yourself. Is your navel drawn towards your spine? Is your heel in the correct position? Are you breathing correctly.
The placing and movement of each part of your body counts in the Pilates system, and your body works as an integrated system. The more you use your body correctly during the exercise, the more you will use it correctly in everything you do. Your posture improves and any tightness and tension – and, above all, back problems – arising from poor posture will fade away.
Concentrating in this way will not leave you mentally drained or exhausted. On the contrary, it is a profoundly relaxing method of exercise and its slow, rhythmic movements are a stress-relief in themselves, leaving most people both energized and calm.
The Principles
It is important to understand the underlying theory behind the Pilates method before you attempt the exercises. There are five essential principles to bear in mind.
Concentration
As mentioned, concentration is fundamental, not only because it is important that every part of your body is moving or positioned correctly – a part of a synchronized whole – but also because when you concentrate on your body in this way, your mind is led away from concerns or anxieties in a way that is profoundly relaxing.
Breathing
The way you breathe is vitally important within the Pilates method – you should breathe deeply, rhythmically and to your full capacity. The other point to remember is when to breathe. In Pilates exercises, you breathe out with effort. This is not the way most people breathe – in fact, it's the opposite – but it does help you to relax into a movement. If you breathe in for the effort of an exercise, you will automatically tense up. This method of breathing is particularly important when using Pilates to help ease back problems, so that you avoid combining the effort of movement with the tension of inhaling.
How to Breathe
With thoracic or lateral breathing, the lungs become like bellows. The lower ribcage expands wide as you breathe in and closes down as you breathe out. This type of breathing encourages correct movement patterns by enabling you to stay centred while you move. To practise, try the following:
- Sit or stand. Wrap a scarf or a towel around your ribs, crossing it over at the front.
- Holding the opposite ends of the scarf and gently pulling it tight, breathe in and allow your ribs to expand the towel (watch that you do not lift the breastbone too high).
- As you breathe out, you may squeeze the towel gently to help empty your lungs fully and relax the ribcage, allowing the breastbone to soften.
- Breathing out, you will also engage the pelvic floor and hollow the abdomen to give both lumbar and pelvic stability as you move. Ultimately, you will need to keep these abdominal muscles engaged as you breathe in and out
Girdle of Strength
Joseph Pilates used the term 'the girdle of strength'. The girdle incorporates three main areas — the back, the abdomen and the buttocks. If the muscles in this 'girdle' are weak, any weakness in your back is exacerbated, and your back becomes much more vulnerable to injury and strain.
The upper back in particular can be a major seat of tension, but when you learn to move your arms correctly (from the middle of your back rather than your shoulders), this tension, together with bunched muscles and stiffness, will disappear.
Nearly every exercise begins by drawing the navel gently towards the spine. This strengthens the abdominal muscles - strong abdominal muscles are absolutely key to protecting and strengthening your back.
The third element in this girdle of strength is the buttock muscles. By squeezing and engaging these during the exercises, you tone the buttock muscles and bring your body into perfect alignment, improving your posture and protecting your back from injury and strain.
Sudden, jerky movements can be dangerous for your back. In Pilates, one position flows as slowly and naturally as possible into the next. The movements are rhythmic and the pace is set by your own breathing. This warms your muscles and lengthens them. Slow movements also give you time to become aware of each part of your body so that you perform all the exercises with precision and in a co-ordinated way.