Pilates: how does it work and who needs it?

Author: June Kloubec ✉

Summary

Pilates consists of around 50 simple, repetitive exercises aimed at enhancing muscle strength, endurance, flexibility, posture, and balance. It can be adapted for gentle rehabilitation or challenging workouts for athletes. While there's cautious support for Pilates' effectiveness in improving flexibility and core stability, more robust evidence is needed due to limited studies and methodologies. However, it shows promise for certain clinical uses.

Introduction

This article provides a history and overview of Pilates, reviewing its components and effectiveness in training and rehabilitation.

History and Overview

Joseph Pilates developed his exercise method to strengthen his frail body, influenced by yoga, martial arts, and meditation. During WWI, he used springs on hospital beds to aid soldier recovery, leading to his unique rehabilitation method. In 1923, Pilates brought his method to the U.S., gaining popularity for rehabilitation and fitness. It emphasizes core stabilization and energy-efficient muscle recruitment, offering exercises on mats or specialized equipment like the Reformer.

Pilates exercises focus on five essentials: breathing, cervical alignment, rib and scapular stabilization, pelvic mobility, and engaging the transversus abdominis. These exercises are adaptable for various fitness levels, emphasizing quality over quantity.

Does it Work?

Research supports Pilates' benefits for core strength, flexibility, and balance, though more studies are needed. The transversus abdominis muscle is crucial in Pilates, aiding postural control and trunk stiffness. Pilates offers varied abdominal exercises for endurance, challenging core muscles in different ways.

Transversus Abdominis

The transversus abdominis is key in Pilates, providing trunk stiffness during movement. It activates subconsciously with other muscles to maintain spinal support.

Abdominal Exercises

Pilates includes varied abdominal exercises, promoting endurance and effective muscle recruitment. Studies show Pilates can alter muscle activity patterns for better core engagement.

Body Position/Posture

Pilates promotes optimal posture for muscle activation. Studies show its effectiveness in improving posture and core stability, beneficial for preventing neck-shoulder disorders and enhancing spinal posture in older adults.

Low Back Pain (LBP)

Pilates is increasingly used for LBP treatment, focusing on core strengthening and spinal alignment. Studies show it reduces pain and disability in chronic LBP patients, with some evidence suggesting it may be more effective than usual care.

Additional Uses

Pilates is explored for postoperative rehabilitation, fall prevention in the elderly, and improving functional capacity in various populations. Research indicates its potential benefits in these areas, though more studies are needed.

Conclusion

Pilates is of interest for training and rehabilitation but lacks extensive empirical support. It shows potential for improving flexibility, core stability, and muscle activity, warranting further investigation in clinical settings.