Pilates is contiuous flowing movements which focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles. It helps develop neuromuscular efficiency, flexibility, optimal strength endurance and posture,  without building bulk or stressing joints. The perfect complement to cardiovascular exercise, athletic training or rehabilitation, Pilates helps you tone your body, feel revitalised, and move with ease. Pilates originally called contrology by it’s creator the late Joseph Pilates, is a mind-body exercise system designed to strengthen the weak and challenge the strong.

Stott Technique

handfitness.comThe neutral spine is the primary difference between Stott and traditional Pilates. The original method used an imprinted spine in all of the exercise positions. Imprinted means that the low back is in a flat position. It was once believed that this position should be used to correct a sway back or arched back position, but therapists & personal trainers now realize that walking around in a constant flat back or pelvic tilt creates just as much spinal friction as an arched back. Neutral spine is the small, natural curvature of the lower part of the spine. In Stott, this alignment is used as long as one foot is on the floor. When both legs are in the air, the imprinted position is used.

Benefits of Stott Technique


The traditional Pilates method begins with the hundred exercise. Participants lie on their backs with their legs in the air. The head and shoulders are lifted from the floor, and the arms pump up and down for 100 counts. Those who are not in shape may find that performing this exercise without a warm-up causes undue stress and strain on the neck and lower back. The Stott technique uses a pre-Pilates warm-up, which aligns the body and releases neck and back pressure.


Both the Stott and traditional Pilates method have strict qualifications for instructors and modern pilates instructors of many stripes adhere to modern universal exercise principles pioneered by the likes of Stott. At Source all our instructors maintain the highest modern standards of Pilates’ exercise instruction.

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The Benefits of Pilates include:
  • Longer, leaner muscles (less bulk, more freedom of movement)
  • Improves postural problems
  • Increases core strength, stability and peripheral mobility
  • Helps prevent injury
  • Enhances functional fitness, ease of movement
  • Balances strength & flexibility
  • Heightens body awareness
  • No-impact, easy on the joints
  • Can be customized to suit everyone from rehab patients to elite athletes
  • Complements other methods of exercise
  • Improves performance in sports (golf, running, triathlon, skiing, skating etc.)
  • Improves balance, coordination & circulation
Pilates for Back Pain

When your core is strong, posture improves, relieving stress on the joints and muscles. This is one of the reasons Pilates is often recommended for back pain issues. Increased flexibility, muscle tone, and balance also improve with regular practice.

Pilates for Sports

Pilates will also help you with your other sports activities – it will help you ski better, enhance your golf swing, run faster and cycle for longer – or do any activity better. It is an ideal form of conditioning for other sports and helps you to stay injury free and strong.

Whether you’re an elite athlete or a complete beginner, you can benefit from the Pilates Method. As Pilates is a non-impact resistance workout, it enables you to exercise whilst minimising stress on your joints so Pilates is a safe, versatile and effective method for a range of fitness goals.

Basic Principles of Pilates

Core Stability

The repertoire works on core stability. Your core consists of many different muscles that stabilize the spine, pelvis and shoulders and provides a solid foundation for movement of the arms and legs. The muscles of the core make it possible to stand upright, walk, run, sneeze etc. A strong core distributes the stresses of weight-bearing and protects your back by improving your posture.

Of course, as your core becomes stronger the Pilates method has the added benefit of toning and firming the body.

Quality not Quantity

Pilates movements are precise and controlled and the precision of the movement is more important than the number of repetitions. For example 10 well executed Ab Preps in Pilates will show better results than 100 sit ups with bad form.

Body Awareness

Pilates teaches students body awareness, enabling them to identify the correct muscles to use for movement. This in turn trains the muscles of the body into giving the joints better support, thus leading to better posture. This is why Pilates is called a mind-body exercise method.

Pilates also reduces the chances of injury in your chosen sport or activity by ensuring that the joints of the body are well balanced prior to any movement taking place.



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