The
Pilates method is a fitness system that focuses on symmetrical posture, stabilizing the core by strengthening the abdominals, stabilizing the scapula, lumbar spine and pelvis. It aims to increase muscle flexibility and joint mobility as well as to strengthen - through the total range of motion - all joints
(Patti et al., 2016).
[1] In addition, it emphasizes the importance of strengthening and training the deep abdominal muscles, which control the movement of the body in all three planes (sagittal, frontal, transverse).
Pilates exercises mainly involve
isometric contractions (i.e. contraction without joint movement) of the core muscles, which are the center responsible for stabilizing the body, both while moving and at rest.
The Pilates method focuses on the body as a whole, without isolating muscle groups, in order to correct asymmetries and chronic weaknesses
(Paolucci et al., 2018).
Based on all the aforementioned goals, Pilates has achieved great popularity in the context of both fitness and rehabilitation. The method is taught to one person or small groups of people. It includes several stretches and strengthening exercises, which can be divided into two categories:
- Mat Pilates (exercises performed on the ground, without special equipment) and
- Exercises with fitness equipment, g. Reformer, Cadillac, Ladder Barrel, Wunda Chair, etc.
In cases where the method concerns more people, Mat (ground) exercises are selected
(Joyce & Kotler, 2017).
[2]
Exercises using fitness equipment
differ from Mat exercises as they do not have the same level of difficulty. Nevertheless, the goals of the exercises in the Reformer are similar to the goals of the Mat exercises, focusing on maintaining the neutral position of the spine and pelvis as well as proper alignment of the body.
It has also been shown that exercises performed in the Reformer can improve static and dynamic balance by reducing the number of falls in the elderly
(Roller et al., 2018).[3]
In Pilates Reformer, due to the back-and-forth movement of the platform, instability conditions are created, which makes it difficult for the trainee to stabilize his body in the neutral position in bed.
In addition, on the one hand, the muscles targeted by the exercise are more activated and on the other hand there is more emphasis on the principles of Pilates (concentration, control, core, flow, accuracy, and breathing) in order to perform the movement perfectly.
[1]Patti A, Bianco A, Paoli A, Messina G, Montalto MA , Bellafiore M, Battaglia G , Iovane A, Palma A.(2016). Pain perception and stabilometric parameters in people with chronic low back pain after a Pilates exercise program: A randomized controlled trial. Medicine, Jan; 95(2):e2414.
[2]Joyce AA, Kotler DH. (2017). Core Training in Low Back Disorders: Role of the Pilates Method. Current sports medicine reports, May/Jun; 16(3):156-161.
[3]Roller M, Kachingwe A, Beling J, Ickes DM, Cabot A , Shrier G.(2018). Pilates Reformer exercises for fall risk reduction in older adults: A randomized controlled trial. Journal of bodywork and movement therapies, Oct; 22(4):983-998.
