Pilates (Pilates)

Name: Tracy_1127

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Product:	Pilates
Date:	15/07/08 (25 review reads)
Rating:

Advantages: Good for backs, can be done at home, no equipment necessary

Disadvantages: If injured can be a problem

Pilates is a well known type of exercise that basically strengthens your deep stabilising muscles and balances and lengthens the superficial mobiliser muscles. That is a very simplified description but there is plenty of literature that describes more precisely.

Anyone who has ever tried pilates will know the exercises look easier than they are and a seemingly simple movement can leave your muscles exhausted, the stability balls that look so simple to use can become a circus trick and let's not even get into reformers!

However, although the pilates method is a very successful one I feel there are some areas lacking for people who have back injuries. Many people who decide to try pilates do so because of a back problem as it is well documented as helpful. Some of these people, the ones with the milder problems, will be helped greatly by this.

For people who have worse back/sacroiliac problems it's another story. Many people in pain are very asymmetrical in the outer muscles and as much of the pilates method is performed bilaterally this will not help those people. The idea is to achieve balance so a tailored program is essential if you are one of these people.

The major problem though is the co-contraction of multifidus with the transversus abs and pelvic floor. The multifidus is nearly always weak or has stopped working completely when a back injury is present and as these muscles support the spine and sacroiliac joints if they are not automatically co-contracting (frequently the case with injury) along with the rest of the inner unit you can easily worsen your back injury. Basically if these muscles are not functioning you are only supporting the front of the pelvis and not the posterior pelvis where the problem actually is. I've been to many pilates instructors and not one of them checked this without being asked, the pilates method seems to assume this will be automatically contracting when you perform the "zip and hollow" and that is often not the case.

The solution? Either ask a physiotherapist first about your core and get it checked for co-contraction or find a pilates instructor who is willing to look into this, they should know how. One to one sessions for a while are advisable if you have trouble maintaining a correct contraction or neutral position or you'll be the one at the back of the class who isn't doing it correctly and isn't benefiting.

As for asymmetry, again one to one sessions with a teacher who can devise a program that addresses these asymmetries in the beginning, then onto a class once you're more balanced.

Another cautionary note, if you are in pain, do not be rushed along at a speed that doesn't suit you, many pilates programmes are just that, a set amount of sessions where at the end you feel fabulous and if you are in pain you may need longer to work through enough exercises to help.

That said it is a suitable exercise for all ages (as long as care is taken and your multifidus is working), makes you more posture aware and can help correct many problems like pronating feet, hips out of alignment, rounded shoulders etc. If you have no back injury it should be a breeze for you and you should progress rapidly.

Summary: Everyone should give it a go but take care if injured