Developed by Joseph Humbertus Pilates in Germany in the 1920s, Pilates exercises have started to attract the attention of physiotherapists in our country in recent years. Pilates especially; lumbopelvic stabilization, stability, segmental mobilization of the spine; focuses on shoulder, elbow, hip, knee, ankle mobilization and stability, coordination and balance. It has been modified for use by individuals of all ages, during or after pregnancy, after trauma, but also for athletes and dancers. Pilates exercises; It has been proven to have positive effects on chronic pain, scoliosis treatment, osteoarthritis treatment and mobility in hospitalized patients, activity development, flexibility and body composition in gymnasts. Pilates exercises can be used as a different exercise method by physiotherapists to improve physical fitness in healthy individuals in a safe and enjoyable way. For these and similar reasons; It is recommended to perform reformer pilates exercises with a physiotherapist.
HISTORY OF REFORMER PILATES
Joseph H. Pilates, born in Germany in 1880, invented this exercise method. Pilates used her time to become a nurse during World War I. Having had a frail and sickly childhood, Pilates clearly inspired Pilates to follow the lifelong fitness path that led him to engage in bodybuilding and many other sports to become a proficient skier, diver, boxer, and gymnast. He devoted his life to curing diseases caused by muscle weakness and to become physically stronger. Spending his time in old gymnastics and bodybuilding halls enabled him to design special training machines and training methods. He opened his first official studio in New York. The Pilates method has enabled dancers who are often injured to reach their previous performances by accelerating the long recovery period. 70 years later, the pilates technique gained popularity in the physical therapy and rehabilitation setting, and in the 1990s, it began to be used in general orthopedics, geriatrics, chronic pain, neurological rehabilitation, and many other rehabilitation areas. In the following years, Pilates was restructured and these are; Reformer, Cadillac, Chair and Barrel. Today, pilates is practiced as traditional and modern pilates. traditional pilates; Joseph Pilates’ methods. In order to make Pilates principles safer, protective and effective; The original work of Pilates was modernized by adding anatomical information, mechanical principles and modern exercise science.
BENEFITS OF PILATES EXERCISE
We can list the general wounds of Pilates exercises as follows;
It improves flexibility with support and allows joints to work at full range of motion.
Increases stamina and strength.
It teaches how to take advantage of full and deep breathing during movement.
Improves core stabilization, works from the inside out.
It creates a longer, thinner and balanced body.
Improves the function of the feet and ankles.
Corrects the posture.
It makes life better.
It establishes the balance between weak parts of the body.
Another effect is; It has the effects of increasing circulation, lowering blood pressure, better joint mobility and improving posture.
This type of exercise; It is known to be used for the treatment of cardiovascular diseases, neurological disorders, osteoporosis, arthritis, low back pain and disability.
Pilates routines focus on core conditioning and muscle stretching and strengthening.
Pilates has psychological benefits as well as physical benefits. It helps individuals to look inward. It focuses on the breath, helping the brain focus on what the body is doing. In the studies carried out; Pilates-based exercisers said that it made them feel calmer, more energetic, refreshed and self-aware.
BASIC PRINCIPLES OF PILATES EXERCISE:
1) Breathing: One of the key elements of Pilates training is the breath. It facilitates the spine and extremities to be stable and mobile. Pilates movements; It facilitates the increase of breathing capacity and changes in chest posture, which is a factor in general cervical and lumbar pathologies.
2) Stretching-Extension of the Axis / Core control: Many studies have shown that the transversus abdominis, multifidus, diaphragm and abdominal oblique muscles are key muscles of movement in healthy individuals with a history of low back pain.
3) Effective Integrity of the Head, Neck and Shoulder Area: Increasing awareness of the head, face, neck and shoulder area related to the trunk significantly increases the effect of the movement and reduces unwanted energy expenditure. Correct placement of the upper extremity prevents harmful stresses from the shoulder joint and surrounding structures that cause injury.
4) Spinal Span: Spreading the movement between the vertebrae reduces the forces that cause micro and macro trauma of very well moving parts.
5) Correct Position and Posture: Pilates not only draws attention to standing in the right position, but also emphasizes the importance of doing the movement in the right position and posture.
6) Movement Integrity: If the movement integrity allows the musculoskeletal system to open up and integrates the digestive, circulatory, respiratory and reproductive systems as well as the mind, emotions, subconscious, spirit and physical body, this is the right movement for the entire human body. is the integrity.
