Pilates consist of typical set of exercise that coordinate both body and mind for proper living of an individual. It helps in revitalizing the body and to control mental thoughts and muscular power on normal activities. Mr. Joseph Pilates, a German, who strongly believe that there is a philosophical and theoretical background for exercise, designed it. Pilates exercise has gained much public support and has been developed as a trend now days. The Pilates exercise is based on centrology, which is a complete coordination of mind, body and soul. Practicing centrology will create a control over mind initially and regular practicing will help in acquiring coordinated subconscious activities. The exercises include well-defined steps with body alignment.
Head and cervical placement
In Pilates exercise, the head will be positioned in such a way that the ears should come in parallel with top of shoulder. It is not allowed to drop your head to chest that looks like snoozing. This doesn’t mean that head should not be kept high like sky gazers.
In this exercise, head should be lifted up by themselves to lengthen the neck like a slight force is applied to keep head pulled upward.
Shoulder placement and stabilization
This exercise is to keep the shoulder girdle or scapula in straight position. Some have a swayed back posture, some holds very straight back bone like in military stance or some people have a rounded back as normal positioning. Shoulder placement and stabilization exercise will help to maintain healthy position.
Rib cage placement
Some may have noticed popping up of ribs from normal tangency when they raise their hands above head. Rib cage placement exercise will soften the rib cage and prevent from protruding out.
Breathing
Breathing exercise in pilates is done in a way that the air is inhaled to maximum and is expelled out completely. According to Mr. Joe Pilates, breathing is the major means of transport to expel waste materials out of cells and to rejuvenate them. Complete inhalation will help to expand many muscles and bones in chest region. Proper breathing will provide enough oxygen to reach cells, especially muscles. It will help to gain concentration and to keep mentally active.
Pelvic placement
This exercise is to keep pelvic position neutral. While lying in supine position with lower back region touching the floor, there will be a gap between upper pelvis and floor that indicates neutral position. A tilt in this position during pilates exercise impart healthy pressure. |
