What is Pilates?
You have probably heard the term “Pilates” several times, but you are not sure of what exactly it consists of due to the ambiguity of what Pilates actually is. Pilates exercises belong to a group called body-mind exercises.
Pilates offers well-balanced exercises which focuses on building strength of the abdominal muscles designed to strengthen the inner postural muscles and help create muscle flexibility in a controlled effective and sustainable manner. It also focusses on the larger muscle groups, so that you get a balanced workout approach. Precision and control are some of the main principals included in Pilates during movement which results to isolation of the main muscles at work. Pilates exercises refresh both the body and mind while holding many other benefits like injury prevention.
What are Stretch Classes at Pilates Dynamics?
Pilates Dynamics Studio recently introduced stretch specific classes for those individuals needing to focus more on stretch and flexibility rather than strength. Our stretch classes focus on improved mobility, reduced pain, and improved overall well-being. Static stretching done regularly can lead to gains in muscle size and strength.
Anyone who has maintained a static posture for too long will know that muscles quickly develop tension and if the position is prolonged, it will cause pain with trigger points developing. In chronic cases pain will persist despite a change in body position. At first the increase in muscle tone may be localized to the part of the body that is out of alignment, but other muscles will start to accommodate the dysfunction – and so the problem will spread.
Janda – a Czech physician and Physiotherapist – has indicated that the basis for most muscle imbalances originate from predictable responses to stressful environmental demands. If the erector spinae muscle (back muscles) is tight it will limit the action of its’ antagonist, the abdominals. Once the erector spinae muscle has been stretched, it relaxes during trunk flexion and improved work is seen in the abdominals.
Dr Vladimir Janda was one of the first physicians to combine therapy and medicine and practiced physical medicine and rehabilitation. Janda focussed on balance and function and rarely recommended strengthening exercises. Janda believed that muscle tightness or spasticity is predominant, and that muscle weakness resulted from inhibition of the tight antagonists (opposing muscle groups) and that these patterns lead to postural changes and joint dysfunction and degeneration.
Benefits of Stretch Classes:
- Mobility
- Flexibility
- Reduced Pain
- Increased muscle gain
- Improved range of movement (freedom of movement)
- Improved blood circulation
- Improved posture
- Reduced Inflammation
Benefits of Pilates:
- During Pilates our awareness of the mind and respiration increases, when Pilates movements are executed with awareness it will lead to greater psychological advantages – such as reducing stress levels.
- Mental control can be achieved by doing the exercises in a correct and structured manner which contributes towards achieving maximum strengthening, mobility, flexibility and toning results.
- Improves physical well-being.
- Increases flexibility.
- Increases mobility (correct movement) and stability (control).
- Strengthens core.
- Increases muscular endurance.
- Pilates exercises will help shape the waist.
- Strengthens the back.
- Trains the abdominal muscles.
- Teaches muscles recruitment and the principle of disassociation.
- Reduces the onset of lower back pain.
- Improves sports performance.
- Reduces the risk of injury.
- Great for increasing bone density.
- Great for joints.
Who can do Pilates?
Pilates has no specific criteria of who can and who cannot participate in the exercise, it is open to everyone, and the best part is that the exercises can be easily adjusted to meet everyone’s goals whether seniors, kiddies, pre- and post-natal, sportsmen and women, including persons with certain injuries or movement restrictions. Many believe that the image of Pilates is linked to women only, which is incorrect because both genders can reap great rewards from Pilates. After all, Pilates was created by a man, Joseph Pilates, for men during the first World War.
How to get started:
Find the right Pilates instructor or studio. It is very important that one takes the time to find the right studio which consists of well-trained instructors with an exceptional understanding of Pilates. This will result in one truly reaping the rewards of Pilates and understanding the deeper aspects of Pilates. Finding the right instructor also reduces your chance of injury as the instructor will ensure that the exercises are being executed correctly.
What to expect in your first class?
- In your first class you will learn how to connect and understand your body. At Pilates Dynamics we value the importance of understanding your body as every individual’s body is different, which means that we all move and function differently.
- You are taught the principals set forth by Joseph Pilates and how to incorporate that into your exercises.
- The instructor observes you from all angles ensuring that the exercises are done correctly reducing your chances of injuries. You will receive a great amount of personal attention.
- During the class you are instructed when and how to breath, as well as being remined to breathe and to follow the correct breath pattern, during the movements.
- You will also be taught on how to adjust your posture, what equipment you can use to protect the body and how to simplify an exercise you find challenging, together with core and pelvic muscle recruitment and correct muscle recruitment during exercise.
What to wear:
The best thing about Pilates is that you do not need expensive attire, shoes, or fancy gadgets. The best clothes for Pilates are leggings or any form of pants you can move easily in and a top you can move your arms easily in. The big difference between Pilates classes and other classes is that during Pilates you wear socks (non-slip preferably).
What equipment is used at Pilates Dynamics Studio?
For Pilates sessions we offer the following types of classes:
1) Pilates Mat and Small equipment Classes:
We incorporate various forms of equipment like:
- Mats
- Yoga block
- Resistances bands
- Swiss balls
- Magic rings
- Bosus
- Pilates Toning Poles
- Weighted Balls and Poles
- Ankle and Wrist Weights
- Free Weights
- Balance Pads and Discs
- Trampolines
2) Pilates Reformer; Pilates Tower; Pilates Chair Classes:
We use and alternate the Pilates Reformer with the Pilates Tower and the Pilates Chairs, so that you get a balanced and exciting workout.
No more boredom!!
Give yourself time:
One does not become instantly proficient in executing the Pilates exercise method. It does take time to build the strength to do more of the advanced movements like any other type of exercise regime. As the core strength starts to develop one will instantly see and feel the difference not only during exercise performance, but in one’s posture as well as in and daily movement.
Lastly and most importantly Pilates is not a monotonous activity, classes vary each time depending on the creativity of your instructor. You will leave each session with a sanguine smile which improves your overall well-being.
Why should you do Pilates and Stretch Classes at Pilates Dynamics Studio:
- Our instructors have been trained by someone with 20 years of experience in the Pilates Industry. They have been trained to have a sharp eye to correct form and adjust where necessary.
- Instructors at Pilates Dynamics are constantly being trained to evolve and grow with an understanding of the different body types.
- Pilates Dynamics Studio is a well-known Pilates Instructor Training Facility, which means that our Pilates Instructors are well qualified to look after you.
- Every workout program is different.
- Pilates classes are small so that our Pilates Instructors can keep it individualised.
How do we sign up for Pilates and Stretch classes at Pilates Dynamics:
Phone Pilates Dynamics Studio on 011-792 5459 or 072 999 2229 or WhatsApp us on 072 999 2229. Email Pilates Dynamics Studio on: info@pilatesdynamics.co.za OR visit our website to get information on our and our Pilates Class Schedule and our Pilates Price Schedule