Lara's Integrative Movement

Pilates Overview
"In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you will
have a new body", remarked Joseph Pilates in the early 1900's about his newly
developed/revolutionary exercise method.

Designed to increase flexibility, strength, coordination, and posture, Pilates is a series of 500 to
5,000 different, succinct exercises and flowing movements. As opposed to most conventional
exercise tenants which suggest gains are tied to sheer exertion and the number of repetitions,
Pilates exercises rely on intense focus on form, precision and breathing and only a small number of
reps. Therefore, the "mindlessness" which often accompanies long repetitions is not only avoided,
but transformed into a major component of the method - keeping your mind focused, present, and
active during the workout. This concentration leads to increased body awareness and greatly
increases the productivity of the exercises. In fact, some people are surprised that it doesn’t fit
their picture of a "workout" complete with sweating, groaning, and "no pain-no gain" mentality.

In developing his exercise method, Joseph Pilates emphasized six core principles: Concentration-
Paying attention to the entire body while doing the exercises, not just the muscle groups. Control-
Being in control of your body movements. Center- Strong abdominals and lower back muscles know
as the core or "powerhouse". Fluidity- Even, smooth, flowing movements. Not jerky or stiff.
Precision- Being exact about what movements you are asking of your body. Breathing-
Oxygenating the body.

Philip Friedman and Gail Eisen summed the essence of the six core principles in their book, The
Pilates Method of Physical and Mental Conditioning, "A few well-designed movements, properly
performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced
contortions." In fact, Pilates is often not a cardiovascular workout, but don’t be fooled. The slow-
paced, exercises can be intense as muscle groups are toned, stretched, and strengthened.
Additionally, the exercises stimulate the circulatory system, oxygenate the blood, aid lymphatic
drainage and release endorphins - the "feel-good" neurotransmitters.

History
As a child (in the 1890's), Joseph Pilates suffered from rheumatic fever and asthma. Seeking to
overcome the debilitating effects of these conditions, he studied ancient forms of Roman and
Grecian exercise, yoga, and Zen meditation. During his teens and 20's, he triumphantly
rehabilitated his body and came to excel at athletic sports such as diving, gymnastics, boxing and
skiing. By 1912, he was invited to train for professional boxing in England. When World War I broke
out, he had to put his boxing career on hold to serve as a nurse intern. It was during this service
that he developed the idea of spring resistance training by resourcefully leading soldiers to
rehabilitate injured and atrophied muscles with springs attached to their hospital beds.

In 1926, Pilates immigrated to New York City and began further refinement of his exercise method.
During this time he established a unique reputation and credibility with injury susceptible actors and
dancers. The likes of George Balanchine of the New York City Ballet and modern dance pioneer
Martha Graham began to send their injured dancers to work with "Uncle Joe". Now, 70 years later,
the Pilates method has grown beyond its original niche into mainstream acceptance as a powerful
and effective exercise method.

Formats
Pilates can be done in two formats - in a group or a private setting. The group setting, referred to
as a "mat class", is available at many local health clubs. There are also some wonderful home
videos for doing the mat exercises. The videos are designed to provide basic routines and exercises
to build strength, flexibility, and range of motion. This option may be best for folks as an addition
to an established at-home routine, and for those who would like to experiment with the method.

Private and semi-private instruction (two to four people) is available at studios utilizing specially
designed Pilates equipment including, the Reformer, Cadillac, and Wunda Chair. The equipment is an
amazing system of tensioned springs that provide a uniform, progressive resistance training that
has a low impact on joints. Recent high quality "at-home" equipment is now available (especially
the Reformer, which looks like a board that glides on a single frame of a bed with springs to provide
resistance). The "at-home" equipment is easy to use and store, convenient, fun, and very
affordable. The more budget friendly reformers use bungee cords instead of springs. The reformer
with springs, however, provides a smoother, more flowing gliding action. For doing a home routine
Reformer videos are available, although there is nothing quite like a private session tailored to fit
your body's needs by a certified Pilates instructor.

Applications
Pilates has developed a broad range of applications and appeal. Time conscious business
professionals, health and fitness enthusiasts, performers, and those seeking weight management
have all found Pilates an excellent, time efficient workout. Professional athletes have adopted
Pilates, maintaining flexibility and fitness without heavy weight training that can add excess stress
to their bodies. Pilates is so safe and easy to do that it is recommended for senior citizens because
it can tone muscles and improve posture. People with painful physical conditions such as those
with fibromyagia and arthritis, people with injuries, and pre and post-natal women have also
reported great benefit from the exercises.

How Pilates Helped Me
In my own life, Pilates has been a major component of recovery from painful injuries. I was
diagnosed with scoliosis soon after birth. This condition was extremely painful and limited my ability
to function normally. My parents were desperate to help me and sought out the finest practitioners
including osteopaths, chiropractors, orthopedic surgeons, acupuncturists, and massage therapists
in an attempt to resolve the chronic pain of my condition. After a visit to one of these health
practitioners, I would feel pain-free for a short period of time, ranging from an hour to a day or
two. I loved the relief I would experience, yet I grew frustrated that none of these therapies
produced permanent changes that would prevent the pain from coming back. I was enrolled in a
Russian Ballet school and was told I would need to quit because of the threat of injury from the
scoliosis. At that point, I committed with my head and my heart, to find a way to obtain ongoing
relief. My self-healing became a passion for me, and it was during this intense exploration that I
found and began to study Pilates and Feldenkrais®. It was as if a light bulb came on when I saw
how habitual movement patterns would restart the whole pain cycle. I began to see that how I
was moving actually created the pain. With this awareness, I began the process of re-educating
my movement, and subsequently, my whole nervous and musculo-skeletal system began to
change. As these integrated systems changed, and re-patterned, I finally began to experience the
ongoing pain relief I so desperately sought. My own experience of deep, lasting healing through
these movement therapies led to my professional training and development. Ultimately, I opened a
practice in Chicago, Illinois in 1992. In addition to my certification as a Pilates teacher and
Feldenkrais® practitioner, I studied the healing process at the Barbara Brennan School of
Healing®, a four-year energy-healing program. My professional practice, which is now in Asheville,
North Carolina, focuses on working with athletes, health enthusiasts, those recovering from
injuries, children, elderly, clients suffering from scoliosis, MS, fibromyalgia, Parkinson's, and other
disabilities.

I am fortunate to have had a happy resolution to my chronic condition. Because of the lasting
relief of these movement therapies, I was able to graduate from the eight-year Russian-style
classical ballet school, Boitsov Classical Ballet, allowing me to pursue my heart's joy of dancing.
Currently I am co-director, dancer, and choreographer of "Wings Dance Company," a lyrical modern
dance troupe. Additionally, I graduated with a BS in Mathematics from the University of Illinois at
Chicago.

In addition to my own recovery, I have seen some amazing physical turnarounds and conversions
to this method during my more than 12-year career utilizing Pilates. You owe it to yourself to give
Pilates a try.