How Pilates Supports Mobility, & Strength in Everyday Life
What does movement mean to you? It might be a daily walk with the dog through your neighborhood. Maybe it’s bending over to pick up your little one and their toys. Or perhaps it is a weight lifting regimen at your local gym.
Regardless of how you integrate movement into your life, Pilates can help support you. In this inaugural post of the Sustain Series blog, I’ll briefly discuss what Pilates is and how it can enhance your life.
What is Pilates?
Originally called Contrology, Pilates was invented by Joseph Pilates, a German born immigrant to the United States. He developed a system of exercise and movement with specific breathing patterns. His system of exercise emphasizes quality of movement over quantity of repetitions.
Joseph Pilates also invented several apparatuses used to enhance his method of exercise and make the movements more accessible to sick and injured populations. They are unique in that they can also be used to add challenge to movements, serving multiple purposes and supporting all bodies. These apparatuses include the Reformer, the Wunda Chair, the Cadillac, the Spine Corrector, and the Ladder Barrel.
In Pilates, the goal of each session is to build core stability, strength, balance, proprioception, and mental focus. A Pilates session can vary in length, although it is usually approximately 50 minutes to one hour. Pilates can be done entirely on a mat with or without various props, or using the various apparatuses to provide challenge and support.
One of the central tenants of PIlates is Joseph’s own belief in the importance of a person’s coordination and control over their body. His system of exercise is the embodiment of that.
“Pilates is complete coordination of body, mind and spirit.”
Today, Pilates as a system of exercise has integrated modern movement science into a truly transformative movement practice. It’s more adaptable and accessible than ever before to movers of all ages and abilities.
Pilates improves mobility & strength
One of the most beneficial elements of Pilates, whether you’re working on the mat or on one of the apparatuses, is the emphasis on strengthening the core. Your core is your deepest layer of abdominal and spinal muscles. Strengthening these muscles and reintroducing coordinated movement to them helps clients move with more ease.
Numerous studies demonstrate the effectiveness of Pilates at enhancing strength, mobility, balance, and flexibility.
Pilates sessions generally follow a natural progression of warming up core muscles and moving through various positions, including lying down, seated, side lying, lying prone, and standing. The progression of movement recruits the right muscle groups at the right time and trains functional movement patterns and coordination. These functional movement patterns are trained via precise movements that emphasize proper postural alignment.
One of the most wonderful aspects of PIlates is that there are always new ways to be challenged and progressively build strength. Each Pilates movement can be performed more precisely, with more or less support, or even faster or slower to increase the challenge. There is always the possibility of evolving in Pilates.
“If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.”
Pilates also improves posture and can provide pain relief for some common everyday aches and pains, including low back pain.
At Sustain Pilates, every session emphasizes both spinal mobility and core stability. A key part of this is spinal articulation, which is the ability to move the spine smoothly and segment by segment. Sessions include safe movement through side bending, rotation, flexion (rounding forward), extension (arching), and neutral alignment. For many people who experience back discomfort, gently reintroducing this kind of controlled movement while strengthening the muscles that support the spine can be genuinely life changing.
Benefits beyond the body
Pilates isn’t just good for your body, it’s good for your mind too. Exercise has been shown to boost mood, thanks in part to the serotonin it releases, and many people notice that Pilates leaves them feeling calmer, more focused, and more energized.
The emphasis on controlled breathing in a Pilates session can almost feel meditative, particularly during warm up and cool down. This intentional breathing increases mind-body awareness and invites the mind’s attention inward. This, in turn, increases body awareness and confidence in movement. Mindfully engaging with the body pays dividends beyond the mat.
See for yourself
Whether you’re looking to improve strength, mobility, or confidence, Pilates can help you move better in life. Join a mat class at Dellwood or book a private session in my studio for personalized guidance. Learn more and schedule here.