Pilates is a type of exercise that was developed in the 1920s by Joseph Pilates. It focuses primarily on the development of core strength, which consists of the abdominals, obliques, hips and back. Pilates stresses the importance of strengthening the back, because adequately developing all aspects of the core is essential in ensuring proper posture and preventing posture-related injuries or discomfort.
Function
The reformer, which is a large piece of Pilates equipment, is sometimes used during a Pilates workout, but most exercises for the back are effective when performed on the floor with a mat, using gravity's pull on your body weight as your resistance. All exercises that develop the back will consist of some aspect of back extension.
Significance
The increase in back strength from Pilates improves your posture, because it allows you to maintain a proper and healthy body position. This promotes the prevention of injury and pain. According to Midwestern University's Susan Sorosky's 2007 review in the Curriculum Review of Musculoskeletal Medicine, those who've had back pain can experience significant reductions in disability and discomfort when they are consistent with their Pilates workouts. Ms. Sorosky further states that Pilates is also effective in improving neuromuscular control. Together, these improvements result in a better stability of the spine.
Popular Exercises
There are many exercises that develop the back, but some of the more popular ones include the Pilates dart, the swimming exercise and the cat stretch. The Pilates dart works all of the muscles along the spine. Lie on your stomach with your legs straight and hands by your side. Slowly extend your back by rising your shoulders and head up off the floor. Hold a moment at the top before controlling yourself back to the floor. The swimming exercise is also done while lying face down, but with arms extended up over your head. Raise both of your arms, from the shoulders, and both of your legs, from the hips, slightly off the floor. Hold this position, and then extend your right arm and left leg even further up. Bring both limbs down as you switch and extend your left arm and right leg. Slowly cycle back and forth. The cat stretch is done while you're on all fours, or on your hands and knees, on the mat. Slowly arch your back, tilting your pelvis towards the floor. Then, move your spine up and flex it to a point that you create a mountain-shape position. Slowly and under control, repeat the movement from an arch to a mountain position.
Tips And Cautions
According to Kids Health, Pilates is a very meticulous, controlled activity, so be sure to avoid quick, jerky movements. This will not only ensure you require the muscles to contract properly, but also will help you avoid the possibility of injuring yourself during back exercises. Those with established back problems should avoid any Pilates exercises that require you to twist, as the torque created around the spine can cause damage to susceptible discs.
Considerations
According to Better Health, a consistent Pilates workout regime performed two to three days a week is necessary to see significant strength and posture improvements. Concentrate on the quality of your movements, instead of worrying about the number of repetitions that you're able to perform.
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