Pilates, in its modern form, is a relatively new exercise concept that people use to manage low back pain neck and shoulder pain. It is a great system that has many benefits, however there are some misconceptions and problems surrounding Pilates as an exercise system that need to be cleared up.
Problem number one
Pilates is mostly performed lying on the floor or on a Pilates reformer. This is a great way to start your back rehabilitation exercise program, however if your Pilates is not progressed into an upright and weight-bearing position, then the core activation that you have gained lying on your back will not transfer to being stood up, thus you will expose yourself to re-injury. At Wandsworth Pilates we use a guaranteed three-step program progressing you from floor-based exercise into functional weight-bearing tasks that mean you’re able to transfer your core stability into everyday tasks.
Problem number two
People assume that performing abdominal isolation exercises often used in Pilates is the best way to recruit the abdominal and other core muscles. This is false. Floor-based Pilates exercises are a great way to initiate core muscle contractions and re-establish to control over these muscles so that they start stabilising your core again. However shown that exercises with the greatest core contractions include squats and deadlifts. This is why at Wandsworth Pilates we use these exercises in phase 3 of our Pilates system.
Problem number thee
Many Pilates exercises are conducted on the floor in one plane of motion, this is termed the sagittal plane, or to you and I we will know this as the front to back playing such as doing a sit up. However in life we operate in a three-dimensional environment. Ensure that your Pilates instructor includes exercises in all three planes of motion, progressing them from isolation static exercises in one of the three planes and then progressing them into functional movements that encompass all three planes of motion together.
Problem number four
Pilates classes are a great business tool using one instructor to teach a class of 6 to 20 people. However how can an instructor give individual attention and cueing techniques to each person in the class? This will lead to many people not down regulating the overactive stronger core muscles and not recruiting the underactive muscles that need to be strengthened thus exacerbating your lower back pain problem. At Wandsworth Pilates we only offer one-to-one classes to ensure that you get the correct individual attention and cueing techniques to maximise your outcome.
Problem number five
Pilates is touted as being the solution to every problem. This is simply not the case. Pilates is a great tool for people with low back pain, neck pain and other overuse injuries around the pelvis and call. It is also a good prehab tool to prevent sports injuries. But that is about it. It is not a great form of cardiovascular exercise and it is not a great form of strength training exercise. Thus you must still perform cardiovascular and strength training exercise on top of your Pilates sessions. At ones Pilates we recommend one to two sessions of Pilates per week.