What is Pilates?
Pilates is a true Mind-Body discipline. It requires systematic practice of specific sequences of exercises. Its emphasis on purity of form of each movement, demands total focus and concentration creating a bridge between mental acuity and physical execution!
Pilates strengthens and stretches, corrects muscular imbalances, encourages improved postural habits and can alleviate back, neck and other joint problems and promotes proper musculo-skeletal alignment and neuromuscular patterning while balancing muscular force at the joint level. It works several muscle groups simultaneously through smooth continuos motion with a particular concentration on strengthening and stabilizing the core.
Other benefits are increased strength and range of motion, a more balanced musculature, better coordination and movement patterns, increased breathing capacity, better sleep and reduced fatigue and/or chronic pain and enhanced athletic performance.
Who can benefit from Pilates?
Whether you are getting into shape, rehabilitating from an injury or chonic pain, training for an athletic competition, improving your sports technique or just looking for an interesting non-impact physical challenge, the Pilates Method is for you. Doctors, Physical Therapists, Dancers, and Athletes have long revered the Pilates Method as a powerful healing and educational physical training system. Pilates is a practice discipline.
What are the wellness benefits of Pilates?
Simply put, Pilates gives you the ability to move through life with ease and confidence! It is a workout regime that focuses on creating better body awareness and interacting the core with the rest of the body. This results in more efficient patterns and develops strength from the deepest parts of the body.
Muscles are not working isolation but work as a whole to create a whole body synergy. This mimics the way the body reacts to its surroundings naturally while bridging the mind and the body through breathing practices. The body is encouraged to return to its natural state improving posture, releasing tension, increasing energy and promoting an overall long, lean and toned physique.
What is STOTT PILATES®?
STOTT PILATES® is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co‑founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than two decades refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.
STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. Having developed more preparatory exercises and modifications to make the Pilates Method safer and more effective, STOTT PILATES exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. It is a perfect complement to cardiovascular exercise, sport, rehab and life.
What are the principles in which Pilates Method is based?
There are 6 principles that form the foundation of what Pilates is and sets it apart other exercise routines.
Breathing – A full and continuous breath is encouraged which allows for effective oxygenation of the blood and deeper engagement of deep abdominals.
Centering – All exercises initiate from a deep core connection and flow outwards to the limbs.
Concentration – Total focus on what you are doing, the whole body, all the time!
Control – Be in control of your body in each moment, not at it’s mercy!
Flow (Fluidity) – The exercises are intended to flow within and into each other in order to build strength and stamina. There is no holding of positions, nor jerky or ballistic movements.
Precision – This is based on the idea of quality vs quantity. The correct movements each time you execute them, with proper sequencing and muscular contractions. This creates quality and efficiency of movement.
A famous quote by Joseph Pilates that embodies these principles is “A few well designed movements, properly performed in a balanced sequence are worth hours of doing sloppy callisthenics or forced contortion.”
STOTT PILATES Basic Principles
The STOTT PILATES Method is based on its own unique set of principles in addition to the ones above. The STOTT PILATES 5 Basic Principles are biomechanical body alignment principles that, when applied to movement, ensure the body is moving as safely and efficiently as possible.
Breathing – A full and continuous breath is encouraged which allows for effective oxygenation of the blood and deeper engagement of the deep abdominals.
Pelvic Placement – STOTT PILATES emphasizes a neutral pelvic placement. Stabilization of the pelvis and lumbar spine both statically and dynamically in all positions and throughout all movements is of utmost importance.
Ribcage Placement – The position and stabilization of the ribcage directly influences the proper alignment of the upper back (thoracic spine).
Scapular Movement & Stabilization – Stabilizing the scapulae on the ribcage is as important as contracting the abdominal muscles during the initiation of every exercise. When stability is absent, there is a tendency to overwork muscles around the neck and shoulders which can lead to pain and injury.
Head & Cervical Placement – The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when sitting in neutral, laying on your back and moving through space.