Pilates and Pilates Balance Boards

Pilates is a form of exercise that focuses on balanced development of the body by increasing core strength and flexibility while increasing awareness that supports efficient, graceful movement. The creator of Pilates is Joseph Pilates and since its inception this exercise has quickly become one of the most popular exercises in the country.

The foundation of any Pilates routine is core strength. These muscles are the innermost muscles contained in the abdomen and back. By training these muscles with Pilates they are better able to work in tandem with the more superficial muscles in the trunk to aid in supporting the spine, especially during movement. As core strength increases so does the strength in the entire torso. Pilates is one exercise regimen that can help alleviate back pain. When the trunk is properly aligned, as it is during Pilates, there is decreased pressure on the back which allows the body to move freely and more efficiently.

There are a total of six Pilates principles that are considered essential ingredients to a quality Pilates workout. Pilates emphasizes quality over quantity and does not include many repetitions of the same movement as other exercises do. Rather than many repetitions Pilates encourages doing each exercise fully, with precision in order to get better results in a shorter amount of time.

The six Pilates principles are centering, concentration, control, precision, breath and flow. These principles were not created by the founder of Pilates but adapted from Pilates instructors over time. Joseph Pilates initially called his work �contrology.� Pilates stated his work was considered a body/mind/spirit approach to the controlled movements that is Pilates.

Centering requires a person to focus their attention on the center, or core, of the body. Concentration requires the person to focus fully on the movements in order to reap the maximum results. Each movement in Pilates is done with complete control. Each Pilates movement has a place for each body part. Precision requires one to pay attention to the alignment of the body parts. Breathing is the most important part of Pilates exercise. You must allow the lungs to fully inflate and fully deflate with each movement. Fluidity and grace are applied to all Pilates exercises. The exercises should flow into one another.

Pilates balance boards are also known as wobble boards. They are designed with a flat, hard surface making up the top and this is the part you stand on. The bottom is unstable and round like a ball. To use the balance board a person has to practice balance and swift movements. These boards are used in many different ways including athletic training, fitness, exercise and rehabilitation.

People who train on a regular basis with balance boards enhance propriocepter reaction and ankle strength. The benefit of this is a decrease in the risk of ankle injuries whilst increasing coordination as well as athletic ability overall.

The human body has a sort of sensor system in which the brain can detect where certain limbs are without �looking� at them. These types of internal sensors are called proprioceptors. When a limb becomes injured so do the proprioceptors. If you have ever twisted your ankle and then immediately placed the ankle in its correct position it is because of the proprioceptors attempting to prevent further injury to the affected limb.

Pilates balance boards or wobble boards, when used regularly, helps to retrain damaged proprioceptors while improving coordination and preventing any further injury. To use a balance board for rehabilitation purposes one would just stand on the board and attempt to keep them balanced while not allowing the sides of the board to touch the floor.

Recent research suggests the use of balance boards can help reduce the number and frequency a person gets strained or sprained ankles. This is because the balance board strengthens muscles, tendons and ligaments in the lower extremities while increasing balance, range of motion and stability at the same time.
Runners can reap many benefits from the use of balance boards. The runner will see dramatically improved strength and coordination in the lower extremities which are all of the muscles used to run. This allows a runner to become more powerful.

A person that uses the balance board regularly can expect to see increased strength in the quadriceps, hamstrings and calves. But that�s not all. There are neurological benefits that can be gained through increased brain activity as well. This works because the balance board constantly challenges a person�s center of gravity. You are shifting your weight constantly to maintain balance. This requires your body to adjust its center of gravity in order to overcome the instability.

Every part of the lower body, including knees, calves, ankles, quadriceps, hamstrings, gluteals, and pelvis must all work together as a cohesive unit in order to prevent you from falling off the board. The more frequently you use a balance board, the faster your body learns to respond to the instability. Balance boards also increase flexibility in muscles as well as joints. The entire body is engaged when using a balance board.

Research has shown that using Pilates balance boards not only increase physical strength it improves your brain health as well. When a person is standing on a balance board the person is required to use both halves, or hemispheres, of their brain. The increased brain activity when using a balance board tends to be retained faster and for longer periods of time. This has been shown to possibly help people with learning disabilities as well as children.