Pilates is a program of physical fitness that was developed by Joseph Pilates in the early 1900s. Key features of Pilates is its emphasis on core strength, flexibility and mind-body awareness. One of the reasons Pilates has grown in popularity over the years is its ability to be modified to suit individual needs. If you happen to have sore muscles from an intense workout the day before, Pilates is a safe exercise choice.
The Pilates Principles
Pilates is based on six principles that are essential to your practice. The first principle is called "centering" and requires you to bring your focus to what Pilates termed the powerhouse, or the area between your lower ribs and pubic bone. The second principle is that of "concentration," or fully focusing on your movement during the exercise, which in turn gives you "control," the third Pilates' principle. With control comes "precision," as you need to do each exercise with appropriate movement and alignment so as to avoid injury -- an important component when exercising while sore. The fifth principle is "breath," which emphasizes the coordination of strong and reflective breathing throughout each movement. When all these principles are present, you have the sixth principle -- "flow," or the fluidity of each movement in an exercise and the flow from one exercise to another.
Types of Exercises
Pilates exercises are done either on a mat or on pieces of equipment designed by Joseph Pilates. The equipment consists of spring-loaded machines, such as the Wunda Chair and the Pilates Reformer, that use your body's resistance or pulleys to create spinal and core stability as well as strength and flexibility. If you don't have a gym or studio that offers Pilates reformer equipment, however, Pilates mat exercises are just as effective for strengthening and stretching sore muscles.
Two Common Mat Pilates Exercises
One Pilates exercise that emphasizes abdominal strength and integration of the breath is known as "The Hundred." This exercise, done in 100 beats, is typically performed near the beginning of a Pilate's class to warm up your body, which actually may help ease your sore muscles due to increased blood flow. The second Pilates exercise, which is good for sore muscles, is called the "Leg Circle," as it works not only the abdominals but also stretches the thighs and hip flexors, helping to alleviate muscle soreness.
The Benefits of Pilates
Given its emphasis on control and awareness, Pilates exercises are a safe option when working out with sore muscles. Moreover, Pilates integrates core stability into all its exercises and therefore works to strengthen the very heart of where movement originates. Thus, developing a strong core will typically result in less injury when performing other types of exercise.
References
- "A Pilates' Primer: The Millennium Edition"; Joseph Pilates and Judd Robbins; 2000
- "The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening and Toning Your Body --Without Machines"; Brooke Siler; 2000
Member Comments