Pilates has been represented as a workout method that helps to improve core strength, posture, balance and alignment however it is much more than that. Pilates can communicate to multiple systems of the body as well as facilitate and improve feedback mechanisms so there is a deeper connection between mind and body.
Muscles and Bone Health
“Never slouch as doing so compresses the lungs, overcrowds other vital organs, rounds the back and throws you off balance.” – Joseph Pilates
The exercises in the Pilates repertoire has a big emphasis on allowing the deeper, intrinsic muscles of the muscular system to function. Within the muscles, there is a delicate communication network between muscles, nerves and the brain. For muscle fibre to contract there must first be an action potential stimulated by neurons of the peripheral nervous system. Changes to muscle length are detected by specialised sensory receptors which then send signals back through the neural network to the central nervous system and then to the brain. Pilates supports this communication pathway by bringing mindfulness and focus to specifically tailored movement thus allowing communication to be clear and concise. Additionally, many of Pilates’ exercises allow muscles to lengthen giving nerves that may be ‘stuck’ a chance to slide and glide thus reducing pain and improving electrical and chemical communication pathways.
Weight bearing exercises, as is seen in Pilates exercises, stimulates osteoblasts to lay down new bone cells thus increasing bone density and preventing illnesses such as osteoporosis. The skeletal system works in conjunction with the muscular system and the nervous system so there needs to be clear communication pathways between these body systems. By working in a slow controlled manner, and by creating a healthy spine through movement with different orientations to gravity, communication pathways are helped and strengthened.
Lymphatic, Cardiovascular, and Respiratory System
“As a heavy rainstorm freshens the water of a sluggish or stagnant stream and whips it into immediate action, so does the Pilates method purify the bloodstream” – Joseph Pilates
The body contains a clear nutrient rich fluid, called interstitial fluid, that is a derivative of blood. This fluid gives nutrients to all cells of the body and collects toxins and impurities that need to be removed, known as lymph. Lymph flows through lymphatic vessels that run parallel to blood vessels thus their interaction and communication is vital for detoxification of the body. The lymph flows through lymphatic nodes, found all over the body, to be cleaned before heading to the lymphatic ducts where clean lymph is stored until it re-enters circulation. Blood flow is promoted in the body from the pressure created by the pumping of the heart. Lymph flow however does not have a pump to encourage circulation and so it relies heavily on muscle contraction and breath. Pilates movement and breathing assists in mobilisation of lymph especially in areas where lymph flow may be more stagnant, e.g. joints and belly. Additionally, some Pilates positions such as inversion and supine, work with gravity to assist lymph and blood flow without overburdening body systems.
The deep breathing involved in Pilates is the final chapter in cleansing the body of these impurities. The intrathoracic pressure created with deep breathing acts as a pump to oxygenate interstitial fluid which is then transported to the body for healing and repair. The deep exhalation allows the body to rid itself of toxins and impurities, including excessive CO2. This cleansing is further supported by good posture (thanks to the muscular and skeletal system) which allows the respiratory system to work better permitting the fluids of the body to flow more easily. All body systems are interconnected, and Pilates speaks to all systems.
Digestive
“By exercising your stomach muscles, you wring out the body, you don’t catch colds, you don’t get cancer, you don’t get hernias.” – Joseph Pilates
Pilates exercises such as stomach massage were designed to, as the name suggests, massage the stomach and the internal organs. By doing so, Joseph Pilates thought this would stimulate the parasympathetic nervous system, which is responsible for digestion, nutrient absorption and de-stressing the body. As mentioned previously, there are lymph nodes located near the belly and so massaging the internal organs would also assist in fluid flow and detoxification pathways. Another example of how the Pilates method allows multiple body systems to communicate with one another.
Immune and Nervous system
“A body freed from nervous tension and over-fatigue is the ideal shelter provided by nature for housing a well-balanced mind that is always fully capable of successfully meeting all of the complex problems of modern living” – Joseph Pilates
Modern living endorses stress, anxiety and fatigue. The more stress we have in our bodies, the more nutrients we deplete from our cells creating muscular tension, digestive issues and compromised immunity. A common postural concern is rounded shoulders that may stem from psychological issues of stress if the body feels threatened. By correcting posture, Pilates can send the message to the brain via the muscular system to de-stress. Furthermore, Pilates is a great way to balance life stressors by slowing down and bringing mindfulness into everyday life. Physiologically, this increases neurochemical release of happy hormones such as serotonin and endorphins, that create feelings of safety and wellbeing.
While this may seem insignificant, the combination of happy hormones, gentle movement and deep breathing stimulates the parasympathetic nervous consequently promoting more restful sleep, improved digestion, nutrient absorption, healing and learning. Conversely, the sympathetic nervous system can rest, and adrenaline and cortisol levels are balanced and restored. The mind-body connection that is emphasized in Pilates allows the body to shift to a homeostatic state. When homeostasis is restored, all body systems can communicate without interruption and flow as they are supposed to.
Through movement and breathing, circulation is improved, the bodies’ cells are reoxygenated and cleansed. By ridding the body of toxins and reducing the overall amount of stress and burden on our body systems, immunity is strengthened. Yet another example of how Pilates connects and compliments the intricate networks between multiple body systems.
Energy systems
Finally, every person is an energy conductor via brain waves, vibrations and electromagnetic fields that extend beyond the physical body. This can be experienced as light, sound and heat. Energy interactions can occur between individuals especially if touch is involved. In Pilates, these energy patterns are stimulated through certain heat producing exercises such as ‘hundreds’, stimulating the electrical pulse of the heart to spread throughout the body and encouraging brain waves to pulsate and activate the entire nervous system. Some pseudoscience supporters believe that when healthy tissues from the practitioner (pilates instructor) come in contact with non-healthy tissues (Pilates client), the crossover of energy can support healing and repair of the unhealthy tissues, though energy medicine is still trying to understand how these energy systems work.
There are so many other benefits to Pilates that haven’t been covered in this brief little overview. The take home message for you is…. START DOING PILATES TODAY! Whether it be a 5 minute routine in the morning before you wake up, or a 10 minute evening routine before you go to bed or signing up to a pilates studio near you. The sooner you start, the sooner you’ll notice and feel the benefits within your own body.
Sending you plenty good vibes today….. Bella.B xxoo
