The exercise technique that is now known as Pilates was originally called Contrology. Joseph Pilates created his method in the early 20th century, and continued to develop it until his death in the 1960s. Pilates exercise experienced a decline in popularity in the 1980s, when high impact aerobics performed to loud music ruled the fitness industry. However, in the 1990s, with the revival of the interest in mind/body exercise, Pilates suddenly became a widely-practiced exercise method. As such, many new fitness organizations began to examine the technique, and create new Pilates-evolved exercises and exercise sequences. Pilates exercise can be performed on the mat, with equipment, on the stability ball or with resistance bands,
Classic Pilates Mat Sequence
Those who practice the classic Pilates technique believe that the original sequence of the exercises, as well as the exercises themselves, should not be altered in any way. In the classic method, your spine is imprinted, or pressed into the floor, whenever you are lying on your back. The classic method consists of 34 Pilates exercises. It does not use warm-up exercise. The sequence begins with the Pilates hundred, where you lie on your back, lift your legs to a 45-degree angle, lift your head and shoulders off the floor, and pump your arms for 100 counts. The roll-up, which is a straight-legged sit-up follows the hundred. Next is the roll-over, which involves laying on your back, bringing the legs to a 90-degree angle, and lifting each vertebra from the floor, so that you bring your legs over your head in a position similar to the yoga plow posture. The swan dive, which is the first prone, spinal exercise extension exercise, is the 12th movement in the sequence. It is performed on the stomach, with the upper torso and legs lifted from the floor.
Stott Pilates Sequence
Canadian dancer Moira Stott studied Pilates as a means of recovering from a back injury. However, after learning more about anatomy and modern methods of physical therapy, she decided to revise the method. The neutral spine is one of the primary differences between classic and Stott Pilates. In the Stott technique, your spine is imprinted when your legs are elevated, but neutral if you are on your back with your feet on the floor. Neutral does not mean that the back is arched. It involves keeping the small, natural curve of the spine, as opposed the forcing a pelvic tilt. A typical Stott Pilates class includes a warm-up, where participants practice the two different spinal positions. The warm-up will also include exercises that release tension from the back, neck, shoulders and hips. Rather than performing all of the flexion and all of the extension exercises at once, in the Stott Pilates method, extension and flexion exercises alternate with each other.
Pilates Equipment
Many Pilates studios now have Pilates equipment, which can include the Reformer, the Trapeze, the Arc Barrel and the Chair. The Reformer consists of a gliding platform, to which a pulley system is attached. The Cadillac, which is also called the Trapeze, is a flat table, which is surrounded by a selection of straps, springs and levers. Arc Barrels are used to enhance the range of motion while performing various flexion and extension exercises, and the Chair is used for various foot and ankle proprioception exercises. Unlike the mat sequences, Pilates equipment exercises are usually performed as as one-to-one sessions. The exercise sequence will vary according to the needs of the individual.
Balls, Bands and Small Props
The modern Pilates techniques will often make use of small and large balls, resistance bands and the fitness circle to enhance the technique. Depending on how they are used, these props will either add challenge or assistance to the exercise. For example, while Pilates spinal extension exercises may require more dynamic balance, and therefore more core activation when performed on the stability ball, since your head is not on the floor, the ball can make these exercises more comfortable to perform. The bands can simulate the actions of the some of the machines, and the fitness circle can be used for inner thigh, outer thigh and chest exercises.
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