• 1) What is Pilates?
(For Frequently Asked Questions about Acupuncture, According to Joseph Pilates in his 1945 book "Pilates' Return to Life through Contrology", it is "complete coordination of body, mind and spirit." He continues to explain that Pilates (the method is named for the man), "develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit. In childhood, with rare exceptions, we all enjoy the benefits of natural and normal physical development. However, as we mature, we find ourselves living in bodies not always complimentary to our ego. Our bodies are slumped, our shoulders are stooped, our eyes are hollow, our muscles are flabby, and our vitality is extremely lowered, if not vanished. This is but the natural result of not having uniformly developed all the muscles of our spine, trunk, arms and legs in the course of pursuing our daily labours and office activities." In short, Pilates focuses on building a healthy, injury-free body by encouraging controlled and concentrated movement. It centers the body with breathing awareness while maintaining dynamic spiral stabilization. Pilates is a full body-conditioning program comprised of a series of approximately 500 designed movements preformed on a mat and with specific apparatus. Pilates utilizes equipment with spring resistance that simulated normal muscle physiology, integrating muscle synergies. Pilates improves strength, flexibility, balance, control and muscular symmetry. The rhythmic exercises promote elongated and toned muscles, and are noted for developing abdomen, lower back and buttocks strength, promoting a strong body core. With regular committed Pilates workouts you can expect to: Pilates can be beneficial for virtually all ages, fitness levels and body conditions. The method is like a bridge between physical fitness and physical therapy, and can be adapted, modified and customized for individual needs. Some advanced moves and sequences seem to demand youthful energy yet others are manageable for even the frailest physique. It's more about fitness condition than age. One's chronological number doesn't necessarily limit one's movement capabilities - sometimes a 75 year old can perform contortions while a 20-year-old struggles with a simple roll up. Yes! Thanks to its basic principles, the Pilates method can be used for orthopedic rehabilitation. The control needed in all of the exercises and the synergy between the abdominals and the lower back help reduce the risk of injuries and relieve back pain. Most of the exercises are carried out in an horizontal position or sitting, so that spine joints are never stressed and bad postures are avoided. A correct posture not only means elegance of movements but, most important, releases spine from bad postural habits so that you may become a few centimeters taller! Joseph Pilates was inspired by both eastern and western forms while developing his method, so there are many similarities. The breathing is different, and you are asked to pull your stomach in rather than allowing it to fill with breath. Pilates is also movement, rather than the holding of postures that is yoga. Pilates exercises are designed to strengthen the "core" muscle of your body. Your body's "core" muscles are made up of the deep abdominal wall and the intrinsic spinal muscles, all of which are your foundation for movement. They include the muscles in your abdominals and back, the muscles in your pelvic floor and the diaphragm. Many of which can't be seen because they're buried underneath other muscles. All these muscles work together to keep your trunk stable. Strong core muscles keep your back healthy. They hold your body upright, improve your balance allowing you to move your arms and legs freely. If the core muscles are weak, your body won't work effectively, and other muscles have to pick up the slack. Weak core is why we 'hunch' our shoulders or get an aching back. The difference is that you strengthen AND stretch various muscles during Pilates exercises. For instance, you may be doing an exercise for the back, lying on the stomach pulling the ropes down and back. But that's not all that's going on. You must point the toes and stretch the knees to elongate the leg muscles, tighten the glutes, which firms the buttocks, and lift the upper body, which strengthens the low back. As you reach forward between repetitions, you stretch the back and shoulders. Or you may be kneeling facing forward to perform an exercise similar to a chest flye. Because you are kneeling, you must contract the abdominals, glutes and quadriceps for stabilization. You have a greater range of motion on the return than you would on a flye machine, which increases chest and shoulder flexibility. Joseph Pilates said that "you'll feel better in 10 sessions, look better in 20 and have a whole new body in 30 sessions." Most of our clients have found this to be true and many start seeing results right away. Perhaps more important, our clients feel better almost instantly which keeps them coming back for more. Pilates helps to relieve chronic back pain, knee and joint pain. There is a lot of debate on the subject of Pilates and pregnancy, and exercise in general. Generally speaking, moderate exercise is safe throughout a normal, healthy pregnancy and many gentle Pilates exercises are appropriate. However, keep the following cautions in mind. - Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology (ACOG) states that a woman in the 20th week of pregnancy should not lie on her back for exercise for any other reason due to the compromise to the vascular system and possibly the vascular system of the fetus caused by compression of the aorta and the vena cava in the supine position. - Reference: ACOG committee on Patient Education Patient information hand out Copyright May 1998. - Do not over-stretch, as relaxing and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable. Pilates is a wonderful program for those who are starting or already engaged in a weight loss program. You will learn to activate and move your body safely utilizing your muscles rather than your joints and will be better able to engage in other physical fitness activities. Pilates+ works to create a warm and welcoming environment that can be far less intimidating than some gyms. | back to top | 11) Do Men Benefit From Pilates? Pilates was created by a man and was later adapted for women! Men generally have less flexibility and a greater degree of upper body strength than women so Pilates helps to create longer, more agile muscles as well as to counter-strengthen in the core and lower body. At Pilates+, the number male clients attending classes is fast growing. From and semi-professional athletes to men recovering from injuries or punishing exercise habits, Pilates helps both men and women retrain and re-strengthen the body for optimum performance. Many male athletes are using Pilates to increase performance. In fact countless celebrity devotees of Pilates, from Hugh Grant to Martin Amis, John Cleese, Ian McKellen, Patrick Swayze, and an ever-growing number of famous footballers, rugby players, cricketers and other professional athletes. | back to top | Dress comfortably so that your movement is free, but try not to wear clothing that is TOO loose fitting. It is important that the instructor be able to observe your body as you move. Yes. Gift Vouchers are a delightful way to introduce someone to the benefits of pilates. They are valid for up to 6 months from the date of purchase, and they can be made out for any service we offer. | 
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