The stability ball was not a part of the original Pilates method. Many instructors, however, have found that it works well with many of the Pilates exercises. The stability ball can either add challenge or provide assistance in performing a Pilates workout. The balls offer an affordable alternative for students who cannot afford expensive Pilates equipment sessions.
History
Both the Pilates technique and stability ball exercises are rooted in physical therapy. Joseph Pilates developed his method in the early twentieth century in Germany as a means of overcoming his physical limitations. He came to New York in the 1920s and opened a fitness studio. The stability ball was developed by an Italian toymaker. When Swiss physical therapists discovered it, they realized its potential for injury rehabilitation.
Time Frame
A renewed interest in Pilates exercise took place in the 1990s. The stability ball was introduced to the fitness industry within the same time frame. Although they started out as independent forms of exercise, by the later part of the twentieth century, people began to see that the two techniques were a match made in exercise heaven.
Significance
Joseph Pilates wrote a book called "Contrology." The book contains extensive information about what he calls the "power house." He was referring to the deep abdominal muscles, which we now call "the core." Joseph Pilates believed that the power house should be actively engaged in all exercises, even if they are not specifically abdominal exercise. Substitute "core muscles" for "power house," and the same rules apply to stability ball training.
Theories/Speculation
The renewed interest in Pilates exercise, as well as the growing trend toward stability ball training, can possibly be seen as a reaction to the no pain/no gain methods of the 1980s. Some of these high-impact techniques caused joint or muscular/ skeletal injuries. The interest in Pilates and ball training might represent a desire to heal these injuries and to prevent future problems from occurring.
Potential
The ball can simulate the movements of the Pilates reformer, which is a machine that has a movable carriage. The ball may even offer a distinct advantage. The carriage moves along a set track. The ball will only move in the correct line of motion if posture is correct and if the movement is performed in good form. The ball also provides other forms of valuable feedback. If your core muscles are disengaged, you will lose your balance.
Types
A variety of Pilates exercises can be performed on the ball. For example, you can sit on the ball with a resistance band wrapped around your feet. Hold each end in each hand, bend your elbows and perform a rowing movement as you straighten your legs. You can also lie on your back, place your feet on the ball and perform spinal bridging exercises. When each vertebra is lifted from the floor, remain in the bridge while bending and straightening your legs. This is a version of a highly effective equipment exercise for the hamstrings.
Considerations
Combining the balance challenges imposed by the ball with the postural enhancement of Pilates creates an effective method of athletic conditioning. In fact, fitness experts Lindsay Ross and Wendy McClure of Fitball in Boulder have used Pilates ball techniques to train the U.S. Ski Team.
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