Harmonía Body Balance
Pilates exercises for the equestrian
Harmonía Riding
Rider instruction based on Pilates principles
What is pilates?
Pilates is an exercise system named after its originator, Joseph Pilates. Mr. Pilates developed this system in the early 1900s, both to improve his health, and to support the health of fellow World War I internees. Later, as a hospital orderly, he incorporated the resistance of springs into rehabilitation programs for patients. He then translated the use of springs into machines and created the unique equipment now used in the exercise system. In the late 1920s he established the first pilates studio in New York City.
Important principles of his exercise program include:
- Use of mental focus to improve movement efficiency and muscle control
- Awareness of neutral spine alignment, or proper posture, throughout the exercises
- Development of the deep muscles of the back and abdomen to support this posture
- Use of breath to promote mental focusing and centering
- Creating length, strength, and flexibility in muscles
Initially, the pilates exercise system was primarily used by the dance community who appreciated improved strength, balance and flexibility. Pilates was rediscovered in the 1980s and its benefits for all people realized.
The exercise system is usually taught in one of two formats: private or semi-private sessions using the unique pilates equipment, or group mat classes not using equipment.
Equipment
The pilates equipment uses the resistance of springs to create effort. The principle piece of equipment is called the reformer and consists of a sliding platform anchored at one end of its frame with springs. The platform is moved by either pulling on ropes or pushing off from a stationary bar. Thus, exercises include the challenge of moving the platform and maintaining balance on a moving surface (if sitting or standing). Another Pilates machine is called the cadillac and consists of a padded platform with a cage-like frame above it. From this frame various bars or straps are attached by springs. A third piece of equipment, the wunda chair consists of a small bench-like platform with a bar attached with springs. Exercises are done by pushing on the bar while either sitting or standing on the bench, or standing or lying on the floor. (Several other pieces of equipment unique to the pilates system are also likely to be encountered at pilates studios.)
Mat exercises primarily focus on strengthening the muscles of the trunk and hip and increasing the flexibility of both the spine and hips. While the scope of the mat program is limited compared to the machines, there are many mat exercises that illustrate the pilates principles. Lately, pilates has merged with other movement techniques, such as yoga, or use of an exercise ball. This promotes creative integration of the pilates principles into a greater range of exercises in the mat class setting.
Is it good for the back?
The important principles of pilates are consistent with an exercise program that promotes back health. In particular, learning awareness of neutral alignment of the spine and strengthening the deep postural muscles that support this alignment, are important skills for the back patient. Patients with back pain stemming from excessive movement and degeneration of the intervertebral discs and joints are particularly likely to benefit from this exercise program. In addition, postural asymmetries can be improved, thus decreasing wear and tear resulting from uneven stresses on the intervertebral joints and discs.
Pilates improves strength, flexibility and suppleness of the muscles of the hip and shoulder girdle. Fluid and supported movement through these joints helps prevent unnecessary torque on the vertebral column. Awareness of movement habits that may stress the spine helps the patient change these habits to those that preserve neutral alignment. Awareness of excessive tension and the use of proper focus helps the patient use the body efficiently.
Words of caution
Before starting any new exercise system, check with your healthcare provider. Before starting a pilates program, check that your potential instructor has received training in the exercise system, and understands any medical problems you may have. If you start pilates after physical therapy, have your therapist outline the exercise principles identified as particularly important for you
Individuals with significant back or other movement problems will benefit from several one-on-one pilates sessions with a qualified instructor. While more expensive than a group class or mat class, the time, money and effort devoted to learning the exercises correctly is well worth the investment. Exercises performed incorrectly can be worse for you than no exercise at all. Weekly pilates sessions may be enough, if you commit to practicing between sessions. Twice a week initially will help you learn the program more quickly.
Important movement principles are taught in some of the simplest exercises of the pilates system. Don't underestimate the benefit of simple exercises that support the deep postural muscles of the trunk, awareness of neutral alignment, and supple use of the shoulders and hips. Be sure that you are taught exercises that you can practice at home between your scheduled pilates sessions.
Given its roots in ballet and dance, some of the movements in the pilates system are very difficult and challenging. Many should be avoided in individuals with significant back problems or other movement limitations. As a general rule, back patients should avoid exercises that push the spine into extremes of flexion or extension, or combine flexion with side bending or twisting the spine. These motions place excessive stress on the spine.
Avoid fatigue – either mental or physical – this is when proper form is lost and injuries more likely to occur.
If you are pushed too fast for your comfort, speak up! The exercises in this system should be challenging (both mentally and physically) but not so difficult that you are struggling. If an exercise causes pain – stop and tell the instructor. You may be doing it incorrectly, or it may be too difficult.