PILATES

Wayne Morton, the former England cricket physiotherapist is among the many practi- tioners now training in this method.

“It is the mind itself which controls the body” – Joseph Pilates Here are a couple of the most basic exercises

Workshops are also being run with the Football Association at Lilleshall and other venues. Alan Hodson, head of sports medi- cine for the FA sees the Body Control Pilates method, with a focus on muscle bal- ance, as an important aspect in the pre- vention of injury. Ipswich Town FC has been notable in being amongst the fore-runners to introduce regular Pilates sessions with players.

Pilates is being used particularly effective- ly in swimming, a very technique-depen- dent sport. Incorrect methods will lead to muscle fatigue and /or muscle imbalances, which lead to altered performance. Body Control Pilates is being utilised by swim- mers to establish correct method and mus- cle conditioning to enhance techniques which are specific to the demands of their stroke, and so improve their performance.

By ensuring sound movement patterns, Pilates has a relevance to all sports and, in this wider context, it has already been used by several national squads in their prepara- tions for the Sydney 2000 Olympic games.

Central to the method is the concept that ‘good input’ equals ‘good output’ so regular practice is essential as the body is re-edu- cated. The wide variety of exercises, both mat and machine-based, coupled with good teaching skills ensure that the client remains both stimulated and motivated. For the athlete, Body Control Pilates is an excellent form of active recovery, offering both performance enhancement and the prevention and treatment of injuries.

Resources FINDING A QUALIFIED TEACHER For details of your nearest qualified teacher and of Pilates books and videos, send an sae to the Body Control Pilates Association, 14 Neal’s Yard, London, WC2H 9DP or call 0870 169 0000. You can also visit the Body Control Pilates web- site at www.bodycontrol.co.uk

1. The Relaxation Position This position prepares both the mind and the body for exercise, reminding you of the main principles of Pilates, alignment, breathing and centring (stabilising).

Starting Position Lie on a mat with your knees bent, feet hip-width apart and in parallel. You may like to place a flat firm pillow under your head, so that the back of your neck remains long.

Place your hands on your pelvis, the finger- tips on the pubic bone, the heels of your hands resting on the pelvic bones. Check that your pubic bone and the pelvic bones are all level, this is your NEUTRAL PELVIS POSITION, neither tucked nor arched.

Move you hands now to your lower ribcage and take a few deep breaths breathing wide and full into your sides and into the floor. We call this LATERAL BREATHING.

To find your deep STABILISING muscles, breathe in and as you breathe out draw up the muscles of your pelvic floor (as if trying to prevent the flow of water) and then hol- low the lower abdominals back towards the spine, as trying to do up a tight pair of jeans! ‘ZIP AND HOLLOW’. Do not tilt the pelvis at all, it remains still. Breathe in and release. Ultimately, you will need to zip and hollow for both the in and the out breath.

2. Spine Curls with Pillow Squeeze This exercise encourage segmental control of the spine or what Joseph Pilates referred to as ‘using the spine like a wheel’.

Starting Position Lie with your knees bent, feet just a few inches apart but perfectly lined up in paral- lel. Place a plump pillow between your knees.

Action 1. Breathe in wide and full to prepare 2. Breathe out, zip and hollow, squeeze the pillow and curl the base of the spine off the floor just a little. 3. Breathe in, breathe out, still zipped and hollowed, roll and lengthen the spine back onto the floor.

4. Repeat, lifting a lit- tle more of the spine off the floor each time. As you lower, put down each part of the spine in sequence - vertebra by vertebra, wheeling and

length-

ening . Keep squeezing the pillow and do not allow the back to arch.

Repeat five full curls. SportEX 19