We came across a recent research review on Pilates by IDEA in their research library and thought it may be of interest to you as Pilates teachers. It strengthens the debate on Pilates as a tool in your box of core stabilisation work. Not only that but recent research within the review also shows that Pilates has the power to improve strength, control, flexibility and motor learning.
Pilates Increases Trunk Control
Pilates facilitates activation of the transversus abdominis, diaphragm, multifidus and pelvic-floor muscles. This activation, along with the challenge provided by limb perturbation (or in some instances Pilates apparatus movement), contributes to improvements in trunk control and lumbopelvic stability (Phrompaet et al. 2011).
Pilates Increases Flexibility
In addition to core muscle activation, Pilates integrates whole-body, flowing movements into the end range of joint motion without causing discomfort. By incorporating both static and dynamic stretches, Pilates increases flexibility (Bandy, Irion & Briggler 1998; Phrompaet et al. 2011). We can explain this effect with the neurophysical properties of contractile tissue, where a slow stretch activates the Golgi tendon organ, thus inhibiting alpha motor neuron activity and permitting sarcomeres to lengthen (McArdle, Katch & Katch 2007).
Local Stability Creates Global Mobility
A study by Kuszewski, Gnat and Saulicz explored the hypothesis that increasing stability in the lumbo-pelvic-hip complex would increase hamstring length (Kuszewski, Gnat & Saulicz 2009). The rationale was built on the fact that because of their origin, the hamstrings can provide lumbopelvic stability when the lumbo-pelvic-hip complex is weak. Thus, if lumbopelvic stability improves, the hamstrings should become less stiff and be able to lengthen.
The result of this study was positive. Participants performed two core-strengthening exercises—forward plank on elbows and reverse bridge, both with legs in a sling—twice weekly over a 4-week period. Researchers measured hamstring length before and after the study. The results: Hamstring length increased significantly in the experimental group. There was no change in the control group.
With the promising results of this study, it could be inferred that in addition to the positive effects on core stability, flexibility and motor learning, Pilates may actually improve flexibility through core stability. It does make sense that if the core is stable, the limbs will move, and if the core moves, the limbs won’t need to. This transfers nicely to activities of daily living.
Core stability and body part flexibility are known factors for improving performance and preventing musculoskeletal injury (Panjabi 2003). A lack of core control is a predictor of back problems (Hodges 2001). Thus, incorporating Pilates into a regular fitness routine is recommended; however, it’s important to incorporate specific characteristics in order to gain the benefits.
Considering adding Pilates to your repertoire of teaching? Why not take advantage of our brand new Pilates Diploma or our diploma in Teaching Pilates To Adults & Wider Populations. Both course unique to Drummond Education and you may be entitled to some partial funding as well.