Pilates was developed in Germany in the 1920s. It is one of the most popular methods of physical conditioning. The technique is designed to enhance postural alignment while improving balance, grace and coordination. Pilates develops both strength and flexibility. It is one of the most effective ways to tone the core and abdominal muscles. The method is efficient yet subtle. This has inspired instructors to create a pre-Pilates exercise program.
History
Joseph Pilates developed this method as a means of overcoming his physical ailments. He moved to New York City in the 1920s, opened a studio and became a fitness guru for athletes and dancers. The technique did not become popular with the general population until the mid 1990s. By then, there was a substantial amount of research on postural alignment and human movement. Instructors acknowledged the efficiency of the technique, but they also realized that it needed modifications. Athletes and dancers already had correct balance and postural alignment, but the general population did not. The pre-Pilates program was designed to correct alignment and simplify the basic principles of the technique.
Types of Pre-Pilates Exercises
The placement of the pelvis, lower back, rib cage, shoulders and neck are crucial to the efficiency of a Pilates workout. Exercises taught in a pre-Pilates program may include pelvic tilts, spinal bridging, shoulder rolls and head nods. The Pilates breathing method is taught separately from the rest of the exercise. The student learns to use the breathing as a means of engaging the deep core exercises.
Benefits of Pre-Pilates
Pre-Pilates promotes awareness of the body's alignment. This awareness can help the student improve his or her form during the advanced exercise. For example, the Pilates exercise known as "The 100" involves lying the mat, raising the legs, lifting the head and shoulders off the floor and pumping the arms for 100 counts. If the neck, shoulders or spine are misaligned, the student will feel a significant amount of tension in these areas. When the alignment is corrected, the student will feel the work in his or her core and abdominal muscles.
Expert Insight
Finding the neutral spine is one of the major goals of the pre-Pilates exercises. Many of the modern Pilates organizations such as Stott, Polestar and Physicalmind have consulted with physical therapists and sports medicine experts regarding the correct alignment of the spine. All agree that the neutral spine is the most efficient posture. The neutral spine refers to the small, natural curvature of the lower spine. In the past, students were told to annihilate that curve by lying on their backs and forcing the spine into the floor. This may cause overly-tight hip flexors, as well as compression of the discs in the lower spine. The pre-Pilates program is designed to re-educate the muscles to help them find the neutral spine.
Misconceptions
The pre-Pilates program is not a part of the original series of exercises. As such, those who practice what is sometimes called "Authentic Pilates" believe that schools teaching pre-Pilates are not actually teaching the Pilates method. In fact, in 2000, there was a class-action suit involving the New York Pilates organization about the use of the word "Pilates." Sean Gallagher argued that the word Pilates was trademarked, and can only be used by instructors who follow the program as it was created in the 1920s. As such, Gallagher believed that anyone who added a pre-Pilates program was in violation of the trademark. U.S. District Court Judge Miriam Cedarbaum ruled that the Pilates trademarks were invalid. Pre-Pilates programs are now used in all modern training programs.
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