PILATES WITH ELASTIC BAND, BY A PHYSIOTHERAPIST
Introductory class to the pilates method taught by a physiotherapist. Learn the best Pilates exercises to prevent back pain.
The Pilates method, or simply Pilates, is a physical and mental training system created in the early twentieth century by Joseph Hubertus Pilates, who devised it based on his knowledge of different specialties such as gymnastics, traumatology and yoga, combining dynamism and strength muscular with mental control, breathing and relaxation.
The method focuses on the development of the internal muscles to maintain body balance and give stability and firmness to the spine, so it is widely used as therapy in rehabilitation and, for example, prevent and cure back pain .
Although the Pilates method has been developed and has led to a large number of different styles and applications, there are some fundamental principles that must always be present:
CONCENTRATION
Pilates demands intense concentration. You must constantly concentrate on what you are doing. The exercises are basically composed of controlled movements, very conscious, and coordinated with the breathing, in order to create a harmonious, coordinated, muscular and flexible body. It is a very technical physical activity, where the correct execution of the different elements that make up each exercise is more important than the number of repetitions or series.
BREATHING
Breathing plays a major role in the method. The results of the good practice are very significant: greater lung capacity and better blood circulation are the first goals pursued, to translate them into strength, flexibility, mental coordination and good posture.
Intercostal breathing is practiced. When inhaling, it should be noted how the ribs separate. In the exhalation, which usually coincides with the greater intensity of the exercise, the pelvic floor is contracted first, pulling it towards the navel, it continues sinking the navel, which makes it activate the transverse of the abdomen and finally the ribs are closed gently . Doing so in the reverse sequence increases the pressure on the pelvic floor.
In Pilates breathing you inhale through your nose with your mouth closed and exhale through your mouth ajar slowly and with pressure with the sound "SSS". When inhaling it is very important not to relax the abdominal muscles in order to avoid losing the postural alignment and use the muscles that are not adequate during the execution of the exercises. The exhalation, on the other hand, facilitates the contraction of the abdominal muscles, since, anatomically during it there is a shrinkage at the level of the rib cage "in and down": the abdominal muscles are exhalers
The breathing should be at all times slow, continuous and, during it, should be attempted to perform inhalations and exhalations of the same duration to thus allow an optimal oxygen-carbon dioxide gas exchange in the body.
CORE
The control center, or core, located by Pilates in the lower part of the trunk, like a belt that surrounds the whole lumbar and abdominal area. This center is activated by recessing the transverse muscle of the abdomen, its strengthening being precisely the key to the whole method, which enables the body to move freely and in a balanced manner, avoiding movements and damaging compensations. All movements are initiated and sustained from this area, whose use must always be present during the practice of the exercises.
When seated, the control center elevates the torso by placing the center of gravity in its highest and most efficient position; in the upside down position, extend the body in both directions to reduce the weight of the upper part; in the supine position it also narrows the body in both directions by placing the center of gravity in its highest and most efficient position.
The Pilates method, or simply Pilates, is a physical and mental training system created in the early twentieth century by Joseph Hubertus Pilates, who devised it based on his knowledge of different specialties such as gymnastics, traumatology and yoga, combining dynamism and strength muscular with mental control, breathing and relaxation.
The method focuses on the development of the internal muscles to maintain body balance and give stability and firmness to the spine, so it is widely used as therapy in rehabilitation and, for example, prevent and cure back pain .
Although the Pilates method has been developed and has led to a large number of different styles and applications, there are some fundamental principles that must always be present:
CONCENTRATION
Pilates demands intense concentration. You must constantly concentrate on what you are doing. The exercises are basically composed of controlled movements, very conscious, and coordinated with the breathing, in order to create a harmonious, coordinated, muscular and flexible body. It is a very technical physical activity, where the correct execution of the different elements that make up each exercise is more important than the number of repetitions or series.
BREATHING
Breathing plays a major role in the method. The results of the good practice are very significant: greater lung capacity and better blood circulation are the first goals pursued, to translate them into strength, flexibility, mental coordination and good posture.
Intercostal breathing is practiced. When inhaling, it should be noted how the ribs separate. In the exhalation, which usually coincides with the greater intensity of the exercise, the pelvic floor is contracted first, pulling it towards the navel, it continues sinking the navel, which makes it activate the transverse of the abdomen and finally the ribs are closed gently . Doing so in the reverse sequence increases the pressure on the pelvic floor.
In Pilates breathing you inhale through your nose with your mouth closed and exhale through your mouth ajar slowly and with pressure with the sound "SSS". When inhaling it is very important not to relax the abdominal muscles in order to avoid losing the postural alignment and use the muscles that are not adequate during the execution of the exercises. The exhalation, on the other hand, facilitates the contraction of the abdominal muscles, since, anatomically during it there is a shrinkage at the level of the rib cage "in and down": the abdominal muscles are exhalers
The breathing should be at all times slow, continuous and, during it, should be attempted to perform inhalations and exhalations of the same duration to thus allow an optimal oxygen-carbon dioxide gas exchange in the body.
CORE
The control center, or core, located by Pilates in the lower part of the trunk, like a belt that surrounds the whole lumbar and abdominal area. This center is activated by recessing the transverse muscle of the abdomen, its strengthening being precisely the key to the whole method, which enables the body to move freely and in a balanced manner, avoiding movements and damaging compensations. All movements are initiated and sustained from this area, whose use must always be present during the practice of the exercises.
When seated, the control center elevates the torso by placing the center of gravity in its highest and most efficient position; in the upside down position, extend the body in both directions to reduce the weight of the upper part; in the supine position it also narrows the body in both directions by placing the center of gravity in its highest and most efficient position.
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