Pilates is a movement practice that uses small, controlled movements on the mat and on equipment. It requires a lot of precision and control and teaches students to engage their core muscles, focus on breath and move with a flow of awareness.
Pilates strengthens the pelvic and spinal muscles, which helps with posture and core stability. It also increases the flexibility of the hip flexors, which can help with low back pain.
The breathing techniques of pilates can lower cortisol levels, which is an effective way to reduce stress. The practice also increases oxygen flow to the brain and body, boosting mood and motivation.
For people with osteoporosis, it’s important to avoid spinal flexion (forward bending) and twisting motions, as they can compress the spine and put weaker bones at risk for fracture. However, many other Pilates moves can be modified to accommodate these limitations.
Pilates creates muscular endurance and strength by using a type of muscle contraction called eccentric contraction. This occurs when the muscle is stretched while it’s under tension, such as during a tricep pushup or the controlled release of tension on a Pilates ring.
The movements of Pilates are based on natural movement patterns, so they’re transferable to the way we move in daily life. The emphasis on focusing on your breath, spine position and movement can make you more aware of the way you use your body—and that can be helpful in everyday activities, like walking up the stairs or picking up your grocery bags.