Pilates has become increasingly popular recently as an alternative to the more traditional methods of exercise, thanks to more sports stars and celebrities singing its praises. However, Pilates (or the Pilates method) is not a new form of exercise. It was first developed in the 1920s by Joseph Pilates (1880-1967) and was later embraced by the dance community as a means of injury prevention and rehabilitation. Pilates is used for the prevention and rehabilitation of back injuries, general fitness, strengthening, stress management and relaxation. It is suitable for people of all ages and fitness levels and can be performed while pregnant. The aim of Pilates is to work the deep stabilising muscles of the trunk. The deep trunk muscles provide stability to the pelvis and the spine, particularly transversus abdominus and multifidus. Tranversus abdominus is one of the deeper abdominal muscles. Multifidis is a deep segmental which covers the entire spine from the pelvis up into the neck. It acts to stabilise the vertebrae on each other and together with transversus abdominus provides stability to the spine. There is now increased emphasis of these core stabilising muscles in the prevention and rehabilitation of low back pain. Researchers have shown that most people with low back pain have problems with trunk muscle dysfunction. Even once the pain has gone, there is still some degree of muscle dysfunction. Pilates is a series of over 500 exercises that target these deep stabilising muscles. Some of the reported benefits of Pilates include:
  • Improved flexibility
  • Improved muscle strength
  • Improved coordination
  • Improved balance
  • Improved stability of the spine (core stability)
  • Improved postural awareness
  • Improved balance
  • Increased relaxation
Pilates is based on 8 basic principles, which include concentration, centering, breathing, control, precision, flowing movement, isolation and routine. A typical Pilates session consists of several low impact exercises that can be either mat based using body weight and gravity for resistance, or performed with equipment, often including a 'reformer' which is similar to a sliding plinth, or fitballs and dumb bells. The exercises should be slow with a strong emphasis on quality of movement. There is also an emphasis on breathing control whilst performing the exercises. Exercises should be supervised by a qualified person, particularly for those with a history of back pain. As with any exercise program, please consult your doctor prior to commencing exercise.