I have been wondering why there are not more men in Pilates classes. Pilates was created by a man, Joseph Pilates, who was a gymnast, boxer, and skier. When did Pilates become out of balance with the male population?
My questions led me to take a workshop recently about men and Pilates. Do men see it as a fad? Do they perceive it mostly as therapeutic and not athletic? I have male clients who love Pilates but when I mention to many men in this community that my Pilates classes will be beneficial to their outdoor activities, there is skepticism or apprehension in their eyes. Perhaps it is because there are so many females in class which is either daunting or gives the perception that it is mainly for women. Maybe the thought of stretching keeps them away or maybe, it doesn’t seem athletic enough. Whatever the reasons, I hope to change that perception.
Pilates is about power and grace. It is the incorporation of these two things that helps bring balance to the body just like the masculine and feminine, the yin and yang. We all need strength but that will be limited if we do not add flexibility to our bodies. Pilates incorporates precision and flow within the exercises, but equally important, is the athleticism of the practice. Pilates is known for its core work but it is equally about strengthening weaknesses. That is the challenge! My male clients are often surprised by how hard they have to work during a session and how few repetitions it takes to feel the work. A Pilates exercise can appear to be simple but actually has underlying complexity. For example, an arm exercise with bicep curls may incorporate things like hip extension, shoulder rotation, and core stabilization. Strengthening postural muscles is added to many of the exercises, and if these muscles are weak that will create difficulty in the movement.
Let’s talk about an exercise that can be done on a mat at home, The Roll Up.
This exercise is about abdominal strength, spine flexibility and mindfully not allowing the back, neck and shoulder muscles take over. Start lying on your back, arms raised to the ceiling, first, peel your head off the mat, chin to chest, then shoulders, upper back and mid back, contracting abdominals to the spine. Then the low back peels off the mat, which is usually when things go awry because that is tight for many of us. Once the spine has peeled off the mat, round over the hips and get the hamstrings to stretch. Hamstring and low back tightness can make this exercise feel difficult and less graceful but that doesn’t mean you can’t or shouldn’t do it. There are many ways to support the body when doing this: bending the knees, creating an incline for the upper body so it rolls downshill with gravity, or weighting the ankles to provide a better foundation for the upper body to move towards. Most of all, hang out in the place where you feel stuck! Don’t be frustrated with it. Allow yourself to be aware of it. That is the moment you can create change. The grace is letting go of the muscles you don’t need, the power is calling on all the muscles, small ones included, to work efficiently. Ten performed with precision will feel like more than enough.
Intrigued? There are plenty of exercises to meet everyone’s specific needs. To move with efficiency is a goal for many athletes. To move with grace and power is to be efficient and balanced.
For further information or to schedule an appointment please contact Wendy Borof at Alison Palmer Physical Therapy and Wellness Center 970-729-0678 or pilatesbalance@icloud.com We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.