Pilates

1. Pilates Isabella, Carina, and Veronica

2. What is Pilates? • Pilates (pɪˈlɑːtiːz) — n a system of gentle exercise performed lying down that stretches and lengthens the muscles, designed to improve posture, flexibility, etc. [C20: named after Joseph Pilates (1880--1967), its German inventor] • Method of conditioning and strengthening the body • Inspiration from martial arts – slow controlled movements, allow for body awareness • Incorporates elements from yoga, martial arts, gymnastics, skiing, self defense, dance, circus training and weight training

3. The History and Development of Pilates • The founder of this technique is Joseph Pilates. • He was born in Mönchengladbach, Germany with many serious childhood illnesses such as rickets, asthma and rheumatic fever. • Doctors predicted that he would die young, but due to his great determination, he did the opposite. • He rebuilt his body strength and gained a nice physique by experimenting with different health and fitness approaches such as yoga, martial arts, gymnastics, skiing, dance and weight training. • He put together the most affective aspects from each of those approaches and developed a system that promoted the perfect balance of flexibility and strength. He called this Contrology. • He taught self defense in England and Germany and finally decided to emigrate to the United States in 1926. He met his future wife, Clara, on the boat across and when they realized they shared the same views on fitness, they set up a studio in New York based on his Contrology method. • Many injured athletes went to see Joseph for help especially dancers from the New York City Ballet. This influenced the evolution of his method.

4. His method originally was all matwork but he created various pieces of studio equipment. The Barrel FreeWeights Foam Roller The Band Big Ball Toning Circle Cadillac Small Ball The Chair Reformer

5. In this Eighth Avenue Studio, The Pilates method we know today was defined. • Joseph Pilates lived a long life and died at the age of 84. • After his death, this method became known as Pilates.

6. Development • In 1995, Joseph Pilates’ method was modified to Body Control Pilates to make it more accessible to the average person • Because of this new modern approach, a unique program was created to take you progressively and safely toward Joseph's original work. • Body Control Pilates is the method we know and use today. TheFundamentals • Alignment • Breathing • Centering • Mobility

7. Pilates Technique We are going to be talking about the 5 basic fundamentals within Pilates. They are: •Breathing (Lateral thoracic breathing) –this is the most subtle technique. Breathing naturally is key. You shouldn’t force yourself breath at a constant time. You are going to lie down on a matt or soft surface with bent knees which will help reduce stress on the back. Don’t be tense, it is important to keep your chest nice and open. You are going to inhale from your nose and exhale from your mouth. It’s always a good idea to lay your hand on top of your rib cage. By doing this you are able to feel your ribs breathing wide into the sides (not breathing into your belly) and coming together as you exhale. As you exhale you are also trying to contract the hip to the rib so that means you are engaging your abdominal muscles as well. The main principal for breathing is we inhale on the preparation of the move and exhale to perform the move. •Rib cage placement- The abdominal wall is attached to the lower rib cage. Be sure to keep the abdominals engaged and when lying flat avoid your rib cage from popping out. This ensures you are maintaining proper alignment. A demonstration to make sure you are properly doing is to simply lie flat on the ground or mat and raise your arms above your chest. Continue to raise your arms and be sure that you are keeping your ribs properly engaged by using your abdominal muscles.

8. •Pelvic placement –it is very important to learn the stabilization of the pelvis and lumbar spine in both neutral and impertinent positions. Placing your hands on top of your hip bones with your fingers on top of your pubic bone will allow you to see if you are on a flat surface. Using your abdominals, lower back, oblique’s, and the muscles of the pelvic floor you will be able to create the proper amount of stability in order to prevent yourself from laying on a flat back as well as overarching. This gives you just the right amount of engagement for you abdominal muscles. •Head placement- it is better to think that your head is an extension of your spine. Your skull should feel like it is lying directly above your shoulders, your cervical spine should hold this position. Avoid falling into your neck by slightly lengthening allowing you chin to drop to your chest. A good way to test if you are doing it properly is by doing a cervical nod; keep your head down dropping your chin slightly to the chest. Do not overdo it to the point where you are able to create chin wrinkles. Release and imagine the size of a small apple beneath your chin. Also avoid over extending because this will cause stress on the front neck muscles. Thinking of a small sized apple being held under your chin will help you to get more into your abdominals and less into your neck muscles when doing an exercise. •Shoulder-girdle stability-it is extremely important that your muscles surrounding your neck as well as upper traps and upper shoulders are not being stressed. You must be completely aware of where your scapula placement is at all times. There are a couple of exercises you can do to check that your shoulders are in the proper place. One exercise is, shoulder shrugs, start by bringing your shoulders to your ears while at the same concentration on your cervical spine and neck muscles, then lower your shoulders back down releasing all tension. The second exercise is, lying down on a mat or on the floor raising your arms above your chest from here you are going to lift from your shoulder blades up to the celling, this will allow you to cave your chest inward.

9. Purpose and Benefits to dancers • Creates long, lean muscles without bulk (perfect for dancers) • Improves alignment, flexibility and posture • Core strengthening • Does not only focus on main muscle groups, works all muscles to ensure that nothing is over trained or under trained • Reduces chances of injury through strengthening and improving flexibility • Allows dancers and all athletes to move more efficiently, and recover from injuries quicker • improves physical and mental stamina

10. Overall benefits of Pilates • Promotes proper function of the respiratory and circulatory system • Relaxes nerves • Trains the mind for concentration and focus • Relieves stress through focusing on breathing and calming • Relaxes tense muscles • Releases endorphins (chemicals in brain which make people happier, less stressed, and feel less pain) • Sleep aid • Allows people to feel energized

11. Trainer Certification In order to become a Pilates trainer, there is a certification process involved: • 115 hours of mat work • 260 hours reformer intensive • 240 hours chair intensive • 240 hours springboard intensive • Each of these programs includes a lecture, movement training, labs, hand-on experience • Written and practical examination to follow

12. Pilates Users in the Dance World • Joseph Pilates is the original trainer and founder of the technique • Martha Graham and George Balanchine used Pilates frequently to heal injuries quickly, improve strength, and maintain flexibility. They often sent their own students to pursue Pilates • Joseph Pilates opened his studio next to the New York City Ballet, and dancers became involved in Pilates to compliment their dance training • For example, a version of rondejambe is used in Pilates mat work, dancers would perfect the positions and improve their rondejambbe on barre • Other dancers involved in Pilates include Mikhail Baryshnikov and Hanya Holm

13. Celebrity Users Ashley Greene Megan Fox Hilary Duff Reese Witherspoon

14. Celebrity Users – Professional Teams Minnesota Timberwolves Orlando Magic Green Bay Packers

15. There are many places within the Caledon community that offer Pilates, some of these places are: 1. SNAP Caledon- Pilates class 2. 5 elements Yoga and Pilate Inc. 3. Pilates North 4. Fueled by nature 5. Evolution Pilates

16. Why Dancers Should do Pilates • Dancers and gymnasts often use Pilates to further develop their agility, body control and precision of movement • It is important to start with the basics in order to avoid “cheating” and using the wrong muscles • Pilates works many core muscles which are often overlooked by gymnasts and dancers • Therefore, incorporating Pilates balances muscle strength and improves core stability Sample exercises for dancers and gymnasts: • Spine Curls • Double Leg Stretch • Roll Ups • Zigzags • Spine Twists • Mermaid • Cobra • Roll Downs

17. Works Cited • Weild, Richard. "Pilates Origin and History, Benefits, Mat Exercises and Techniques."MedicineNet. Ed. William C. Shiel. N.p., n.d. Web. 16 Dec. 2013. <http://www.medicinenet.com/pilates/article.htm>. • "Pilates." Athletes & Trainers. Balanced Body, n.d. Web. 16 Dec. 2013. <http://www.pilates.com/BBAPP/V/pilates/professionals/athletes-and-trainers.html>. • "The Six Key Benefits of Pilates." Www.saga.co.uk. N.p., n.d. Web. 16 Dec. 2013. <http://www.saga.co.uk/health/fitness/key-benefits-of-pilates.aspx>. • "History of Joseph Pilates." Pilates Technique. N.p., n.d. Web. 17 Dec. 2013. <http://josephpilates.com/index.php?option=com_content>. • Viola, Corrine. "Pilates and Dance." The Method Pilates. N.p., n.d. Web. 17 Dec. 2013. <http://themethodpilates.com/articles/pilates-and-dance/>. • Robinson, Lynne, Lisa Bradshaw, and Nathan Gardner. The Pilates Bible: The Most Comprehensive and Accessible Guide to Pilates Ever. Richmond Hill, Ont.: Firefly, 2010. Print. • "Pilates Technique Teacher Training Certification." Pilates Technique Certification Program. N.p., 13 Jan 2014. Web. 6 Jan 2014. <http://www.josephpilates.com/ >. • Weil, Richard . "Pilates Origin and History, Benefits, Mat Exercises and more ." MedicineNet.com. N.p., 13 Jan 2014. Web. 6 Jan 2014. <http://www.medicinenet.com/pilates/article.htm>. • "Pilates Caledon, ON." Yelp. Yelp. Web. 9 Jan 2014. <http://www.yelp.ca/search?find_desc=Pilates&find_loc=Caledon, ON>.