7 things Pilates can do for you!

You may well have heard lots of things about Pilates - but what can it do for you?

1. Improved posture

Posture is how you hold yourself. This includes when you are standing, sitting, walking, driving the car, using your phone/tablet, etc. So often now we slump over to look at our phones or spend too much time sitting and over time this bad posture will create imbalances across your muscles. Mat Pilates brings awareness of alignment of the body, even as a beginner, and can help counter bad postural habits by increasing the flexibility of short/tight muscles and strengthening long/weak muscles.

2. Strengthened pelvic floor

The pelvic floor is a combination of muscles that work together like a hammock to support your organs. A pelvic floor can be weakened through pregnancy, childbirth and prostate cancer, obesity and even straining due to constipation. Signs of reduced pelvic tone include leaking urine when laughing, sneezing, coughing and doing physical activity. Daily pelvic floor exercises are recommended for everyone!

3. Core strengthened (and what does ‘core’ mean?)

‘Core’ is something always associated with Pilates - but you won’t find it listed in an anatomy book! Essentially we are talking about the muscles of the torso - pelvic floor, abdominal muscles and back muscles. In particular, the core centres on what we call our corset muscle - the TVA/transverse abdominals. Pilates teachers like to think of this muscle as a corset because it pulls your abdomen in - like your own internal Spanx. So many exercises in Pilates focus on the TVA. By strengthening it we help create the foundation of a strong and stable abdomen and pelvis - and this is a major component of back health and improved ‘core’ strength.

4. Improved stability and balance

So many of our daily activities require balance and stability and yet many of us neglect this until it is too late. As we age our muscles lose flexibility and strength and this affects our ability to stay stable and balanced - while moving or standing still. This can increase the likelihood of falls when older. Stability and balance is also vital for runners, golfers and dancers and all sports can use Pilates to improve performance by improving stability and balance. Pilates brings together all the components needed to maintain stability and balance and can make improvements for everyone from normal humans to Olympic athletes!

5. Increased flexibility

Pilates will help you improve the range of motion in your joints and can strengthen and lengthen your muscles across each joint. A shortened, weakened muscles is a friend to nobody! In Pilates you learn static (still) as well as dynamic (moving) stretches. This is done in concert with additional stabilising though the core and other muscles. Pilates sequences can help prevent muscular imbalance and when used as corrective exercise it can help remedy existing muscular limitations and inflexibility.

6. Improve your spinal health (less back pain!)

While a Pilates instructor is not a physiotherapist and does not diagnose back pain, so many of our clients come to us with long-term back pain. We often work closely with your medical professionals, referring to any diagnoses you have received and making sure we do not aggravate your condition. For the majority of clients, bad posture and resulting muscular imbalances are often the cause of their pain. Using the muscles of the core and glutes and harnessing the supporting strength provided by effective breathing techniques can increase stability in the lower back and pelvis and thereby improve back flexibility and reduce back pain.

7. Improved muscular strength

Pilates requires the activation and co-ordination of several muscles at a time - perhaps moving upper limbs and lower limbs at the same time as holding abdominal contractions. To help strengthen muscles I like to use equipment where possible - such as large Swiss/Pilates balls and stretch/Pilates bands, or even little weighted hand held balls. These help muscle activation and can add fun to the workout. When a Pilates instructor says ‘fun’ - we usually mean... well. You’ll see!!!

If your would like to find out about at home Pilates with me you can email me at suspirefitness@gmail.com or go to the Gymcatch app to see when the next 6 week course starts. Private one-to-one consultations, private courses as well as group courses are available.