Pilates

About Pilates

Pilates is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor itself, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds. Widely embraced among dancers for years, the exercises--"elephant," "swan", the language--"pull navel to spine, and breeaaaathe," and the look--bright-eyed, refreshed, buoyant-without-necessarily-sweating, is popping up in fitness classes, physical therapy offices, corporate retreats, luxury spas and wellness centers across the country. Practiced faithfully, Pilates yields numerous benefits. Increased lung capacity and circulation through deep, healthy breathing is a primary focus. Strength and flexibility, particularly of the abdomen and back muscles, coordination-both muscular and mental, are key components in an effective Pilates program. Posture, balance, and core strength are all heartily increased. Bone density and joint health improve, and many experience positive body awareness for the first time. Pilates teaches balance and control of the body, and that capacity spills over into other areas of one's life. Pilates is a mind body exercise technique which produces many benefits for the participant. For best results, Pilates should be practiced 2 to 3 times weekly in approximately hour long sessions

Pilates formulated six basic principles for his exercise technique:

Breathing
The pattern of breathing is connected with the pattern of movement. It ensures a free flow of cleansing oxygen throughout the body, improving circulation and helping to avoid unnecessary tension in the muscles.
Precision
Pilates exercises emphasize quality of movement over quantity.
Centering
Centering refers to the practice of initiating and controlling movement from the center: abs, back muscles, and buttocks. This concept lies at the heart of Pilates work.
Flowing Movement
In combination with deep and relaxed breathing, the flowing movements in Pilates reduce stress on the body and the risk of injury.
Control
Control is vital. Momentum has no place in this technique.
Concentration
In Pilates, the mind and the body work as a team. Every exercise requires your full attention. Observe your body as it works, think about each stage of movement.

What About the STOTT Pilates Method ?

Q. What is the STOTT PILATES® Method?

A. STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than a decade refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.

Q. What is the difference between the STOTT PILATES Method
and other Pilates techniques?

A. STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

Q. What are the benefits of STOTT PILATES?

A. longer, leaner muscles (less bulk, more freedom of movement)
improves postural problems
increases core strength, stability and peripheral mobility
helps prevent injury
enhances functional fitness, ease of movement
balances strength & flexibility
heightens body awareness
no-impact, easy on the joints
can be customized to suit everyone from rehab patients to elite athletes
complements other methods of exercise
improves performance in sports (golf, skiing, skating etc.)
improves balance, coordination & circulation

Q. What are the principles behind the STOTT PILATES Method?

A. STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels.

The Five Basic Principles focus on:
Breathing
Pelvic placement
Rib cage placement
Scapular movement
Head & cervical spine placement

Q. Is STOTT PILATES exercise like Yoga?

A. In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.

Q. Will I grow by doing STOTT PILATES?

A. Much of Pilates exercise requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing Pilates, and therefore will grow mentally and spiritually over time through this type of exercise. By strengthening the postural muscles people have learned to maintain good posture thereby appearing taller.

Q. What kind of results can I expect from doing STOTT PILATES?

A. You can expect an increase in strength, flexibility, mobility, balance, and body awareness, as well as a decrease in back pain or other general pains.

Q. How long will I have to do the workout before I see results?

A. The average active person doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and other factors such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries. It is also important to work with a well trained Certified Instructor.

Q. I have a bad back. Will I be able to do Pilates?

A. Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.

Q. Will I get the same results with a mat workout as with a Reformer or equipment workout?

A. Mat-based workouts are very convenient and can be done anywhere. Adding light equipment and the larger resistance equipment will place more emphasis on your outer limbs and add variety and intensity to your program.

Q. If I'm doing Pilates, should I still do my regular workout?

A. STOTT PILATES exercise is a musculo-skeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program.

Q. How can STOTT PILATES be different than
weight training or other resistance exercise?

A.Pilates is three-dimensional
(i.e. exercises can be performed using all movement planes)
spring resistance more closely resembles muscular contraction
emphasis on concentric/eccentric contraction for injury prevention
STOTT PILATES exercise is customizable for special needs
in Pilates exercise, emphasis is placed on rebalancing muscles around the joints
Pilates corrects over-training and muscle imbalance that leads to injury
Pilates emphasizes balancing strength with flexibility
(for injury prevention and more efficient movement)
STOTT PILATES exercise leads to an improvement in posture and body awareness
Weight training and STOTT PILATES can be combined in your fitness program and are a great compliment to each other