Although Pilates is now a popular exercise technique, it's important to realize that it was originally created as a form of rehabilitation. As a child, Joseph Pilates had a number of physical ailments. He developed his method as a means of overcoming his physical challenges, and eventually became an all-round athlete. Although Pilates was born in Germany, in the early 1900s, he moved to England to become a self-defense instructor. With the outbreak of World War I, Pilates was placed in a British internment camp, where he worked as a nurse's aid. It was here that he developed his innovative method of physical therapy, which involved using the hospital bed springs as a form of resistance.
Abdominal Prep
Reactivating the deeper core muscles is a priority for anyone who has suffered from a severe back injury. The Stott Pilates technique uses the Ab Prep, in conjunction with the fitness circle, as a means of activating these muscles. The fitness circle involves an isometric contraction of the inner thighs, which helps activate the deep pelvic floor muscles. Lie on your back with your knees bent, and your feet flat on the floor. Your hands should be placed alongside of your hips, with your palms facing down. Place the fitness circle between your inner thighs. Inhale and do a small nod of your head to align your neck and prepare. As you exhale, lift your head and shoulders off the floor and slide your rib cage toward your pelvis. Simultaneously squeeze the circle with your inner thighs. Inhale and pause for one second. Exhale and return to the floor.
Side Splits
Certain leg or groin injuries may result in a reduced range of motion. The Pilates Side Split, which is done on the Reformer, can help an injured patient gradually regain this range. Stand on the Reformer with one foot on the foot bar and the other on the carriage. Using a smooth movement, glide the carriage away from the mid line of your body. The upper body is stable, and there should not be any movement in your hips. Then, tighten your inner thigh and draw the leg back to center.
Scapula Isolation
Rotator cuff and other upper body injuries can cause a misalignment and lack of stability in the scapula area. This exercise can correct the problem. Lie on your back with your knees bent and your feet flat on the floor. Raise your arms toward the ceiling, with palms facing each other. Keeping your head on the floor, lift your shoulder blades and reach your fingers toward the ceiling. Slowly let them return, and let the back of the shoulder blades relax into the floor.
Finding a Pilates Rehab Center
Today, Pilates exercises are used in many physical therapy and rehabilitation clinics. Pilates certification programs such as Stott Pilates and Polestar Pilates have special certifications in Pilates rehabilitation exercise. Note that the number of sets and repetitions you perform should be left to the discretion of your therapist and/or Pilates instructor, and will vary depending on the injury.
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