Q & A about Pilates
Q & A about Pilates for Dancers (scroll down)
Where did Pilates come from?
Joseph Pilates was born in Germany in 1888. A sickly child who suffered from rickets, rheumatic fever, and asthma, he dedicated his life to improving his health and strength. Joe began studying bodybuilding, yoga and gymnastics, and by the age of 14 was fit enough to pose for anatomical charts. He came to believe that the modern lifestyle, bad posture and inefficient breathing lay at the roots of poor health.
In 1912 Joseph Pilates moved to England and earned living as a boxer, circus performer and self defense trainer. During World War I the British authorities interned him with other German citizens on the Isle of Man where he trained the other inmates in fitness and exercise. Here the beginnings of the Pilates method began to take shape.
In 1925 Pilates was asked to train the German Army and instead came to the United States. He met his wife Clara on the ship. The couple founded a studio in New York City and directly taught their students until well into the 1960's. His method was originally called "Contrology" which focuses on the mind controlling the muscles.
Pilates developed a devout following in the local dance and performing arts community. Martha Graham and George Balanchine regularly sent their students to the studio.
During this time he also trained a group of students who are now referred to as The Pilates Elders. Some continued to pass on the original way Joseph Pilates taught. This is considered the "classical style" of Pilates.Others went on to integrate what they had learned with their own research in anatomy and exercise sciences.
Joseph Pilates wrote Your Health and Return to Life through Contrology. He was a prolific inventor with over 26 patents.
Pilates died in 1967 at the age of 87.
Because Pilates is a knowledge-based method of exercise, the most qualified instructors are certified through a comprehensive/intensive program that incorporates a functional anatomy component and significant hands-on practice. Certification for both mat and equipment requires that the instructor pass a rigorous written and practical exam after hundreds of hours of hands-on training and observation of certified instructors. Your instructor should be knowledgeable about postural analysis, injuries and special populations. Because there are now many different types of Pilates training programs it is in your best interest to ask about your instructors training, certification and background.
The neuromuscular technique is designed to improve posture and strengthen and lengthen muscles without adding bulk. Other benefits include: increased core strength, stability, range of motion, injury prevention, heightened body awareness, no impact, easy on joints, can be customized to suit everyone from rehab patients to elite athletes, complements other methods of exercise, improves performance in sports (golf, skiing,skating etc), improved balance, coordination and circulation.
How often should I do Pilates?
For the best results, 2 to 3 one hour sessions a week are recommended. The average person doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and other factors such as the number of classes a person takes per week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries. It is also important to work with a well trained certified instructor.
What is all that equipment for?
Mat-based workouts are very convenient and can be done anywhere. Adding light equipment (toning balls, fitness circle, flex band) and the larger resistance equipment (reformer, cadillac, stability chair) places more emphasis on your outer limbs and adds variety and intensity to your program. Sometimes the equipment is used to support and aid correct alignment and execution of the exercise.
What is the STOTT PILATES method?
STOTT PILATES® is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates in the 1920's. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than a decade refining the STOTT PILATES® method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. The STOTT PILATES® approach incorporates the contemporary concepts of pelvic and shoulder girdle stabilization and “neutral” posture because they are integral to developing core strength and restoring the natural curves of the spine. This is an important departure from the original Pilates system and many other popular forms of fitness. Certified STOTT PILATES® instructors are able to apply STOTT PILATES® biomechanical principles of core stability, breathing and alignment to all exercises, completely break down each exercise with its goal, muscular initiation, and movement sequencing and make modifications to increase or decrease intensity or to address specific body types and postural issues.
Q &A about Pilates for Dancers
“The vocabulary of dance requires tremendous versatility, range of motion , balance, strength, neuromuscular coordination, and kinesthetic awareness.” Pilates addresses all of these requirements outside of the technique class which provides a dancer with a different way to experience proper placement and movement patterns.
Mat work focuses on using gravity as resistance. The equipment can increase the resistance through spring tension and is also used to support correct alignment and execution of the exercise. The reformer gives a dancer a different relationship with gravity. For example: the jumpboard can be used to practice petit allegro laying down. Mat classes involve exercises that take the spine in all directions and are programmed to fit the needs of the class in general. Privates are programmed specifically for the individual and include a postural analysis to detect any muscle imbalances to be addressed in the sessions.
Does my Pilates instructor need to have a dance backround?Although it is not necessary for Pilates instructors to have a dance background it can be immensely helpful for dancers since the instructor will be able to connect the Pilates exercises to dance movement. They will most likely be aware of the types of injuries, muscle imbalances and placement issues that can occur with dancers as well as the demanding physical requirements of dance.
How Many times a week should I do Pilates?
It depends on the individual dancer and the type of session. The general recommendation is 2 to 3 one hour sessions a week. With all the the training and rehearsing a dancer already does this could be overwhelming. One time a week is beneficial. Privates focus on the individual and therefore just like a private dance class will be more challenging. Once a dancer is familiar with the exercises they can use them as a warm up prior to class and focus on the ones that best suit their needs. Pilates is a safe way for a dancer recovering from an injury to stay active and continue to work on range of motion, balance,strength, neuromuscular coordination, and kinesthetic awareness as well as establish proper movement patterns to avoid further injury.
Just a note:
Pilates is an excellent companion to technique class but should never take its place. It does not involve musicality, phrasing and artistry which are necessary components of dance and tends to be linear and comprised of isolated movement patterns. Pilates affords dancers the time to slow down and develop self awareness which aids in the improvement of technique in class.
