Pilates – A Beginners Guide To The Key Principles

Although the Pilates method of exercise has been adapted over the years, it has grown in popularity for anyone wanting to be more active or trying to overcome pain from an injury, by building strength of our core muscles. It is now more widely practiced by healthcare professionals (such as the Australian Physiotherapy & Pilates Institute) for rehabilitation needs of patients following injuries, especially those suffering with lower back pain.

Using a simplified Pilates method, the technique involves contracting the deep core muscles during a sequence of movements, with the aim and benefits of improving:

• Strength
• Flexibility
• Posture
• Lower spine (Lumbar) stability
• Muscle imbalances
• Optimal movement and re-education

Your spine has four natural curves, which function to absorb shock when standing, running, jumping, or simply walking. When you sit, it’s important to maintain the natural curves in your spine to prevent lower back and neck strain.

Everyone has a slightly different posture and so before starting a Pilates routine we need to find the neutral position to avoid putting any unnecessary stress on your spine.

Lie on your back with your feet and knees hip distance apart, with your arms by your side. Place your thumbs and index fingers together to form a diamond shape. Place it over your lower abdomen. Your fingers should be placed on your pubic bone, and the base of your thumbs rest next to your belly button. Find neutral by tilting your pelvis. Roll your pelvis forward to emphasise an arch in your lower back. Then roll your pelvis the opposite way to flatten your lower back into the mat. Do this a couple of times to feel the range of movement then find the mid-point position. Make sure the diamond of your hands is parallel to the floor. This is your natural spine position which should be maintained throughout.

Start in either a seated or lying position on your back. When you inhale think about trying to fill the back and sides of your ribcage, avoiding breathing from your upper rib cage or your abdomen. If you place your hands gently on your lower ribs so the ends of your fingers are touching. When you take a breath in your fingers should move apart slightly as your ribcage fills out to the sides, and then your fingers will touch again in the middle when you exhale and breath out. Repeat this deeper and wider breathing pattern a few times.

When lying with your back on the mat, you should think about your whole ribcage melting into the mat, making sure it is does not arch. Lie with your feet and knees hip distance apart, with your arms by your side. Soften your ribs, to make them lower to the ground and in line with your pelvis. Do not force your mid-back into the floor. Inhale as you take your arms up towards the ceiling, and exhale as you take your arms over your head but maintaining your rib cage alignment and without it starting to arch. All the movement should come from your shoulders. To return to the start position, inhale as you take your arms up towards the ceiling, and exhale as you place your arms back by your side. Remember to engage your center when you are doing the movement.