In recent decades, Pilates has started to gain ground in the world of rehabilitation and wellness. But what exactly is Pilates and how does it affect our physical and mental health? Let’s find out together.
What is Pilates?
Pilates is a postural gymnastics method created by the German Joseph Hubertus Pilates, which is based on 7 different pillars.
- Control: the original name of the Pilates technique is “Contrology,” or the art of control. Pilates movements are performed in a controlled manner, stimulating body proprioception.
- Breathing: every movement is guided by our breathing, and it is an integral part of the movement itself. In Pilates, breathing is lateral-posterior, keeping the deep abdominal muscles stabilized. The conscious breathing in Pilates has a calming effect and provides greater awareness of our movements.
- Centering: everything in Pilates starts “from the center,” meaning the deep and stabilizing core muscles (transverse abdominis, pelvic floor, spinal erectors -especially the multifidus-, the internal and external obliques, the diaphragm).
- Flow: is the ability to perform movements in a fluid and harmonious way, without abrupt changes in rhythm or interruptions, stimulating neuro-muscular coordination.
- Concentration: Pilates is not just a physical exercise, but every movement is guided by control and concentration, bringing the mind to the “here and now.” Every movement is the result of thought.
- Isolation: is the ability to recruit only the muscles necessary for the execution of the movement, allowing you to save energy and use the correct muscle groups at the right time.
- Precision: allows for the creation of correct motor patterns for movement, with the goal of making them automated, allowing them to be reproduced in daily life.
By observing these principles, we can better understand one of Joseph Pilates’ most famous and important phrases: “It’s not what you do, but how you do it.”
In the Pilates method, there is therefore a strong connection between body and mind: movements must be internalized, increasing our bodily awareness.
How does Pilates affect our physical and mental well-being?
Pilates is a discipline that influences our well-being in a comprehensive way.
- Improved posture. Pilates focuses on strengthening the deep postural muscles (CORE), helping to maintain correct spinal alignment.
- Greater flexibility. The exercises stretch and mobilize muscles and joints, improving elasticity and reducing the risk of injury.
- Increased muscle strength. It strengthens muscles without excessively increasing their mass, making them more toned and functional.
- Coordination and motor control. Attention to conscious movement improves balance, agility, and precision in daily or athletic gestures.
- More efficient breathing. Pilates teaches you to coordinate your breath with movement, promoting deep and relaxing diaphragmatic breathing.
- Stress reduction. The focused practice and deep breathing calm the nervous system, reducing anxiety and tension.
- Increased bodily awareness. It helps to develop a deeper sense of one’s body in space, improving self-control and mental presence.
- Improved concentration. The exercises require attention and precision, stimulating the mind to stay in the “here and now.”
- Stimulation of general well-being. Like any regular physical activity, Pilates promotes the release of endorphins, the “feel-good hormones.”
