Is Pilates good for our musculoskeletal health?

To ensure our mobility, our body has over 600 muscles, grouped into two main categories [2]. Each plays a key role in our movements:

• Deep muscles stabilize our posture. The transversus abdominis, for example, is an essential muscle for supporting our core.
• Superficial muscles generate movement. These include our biceps, quadriceps and back muscles, that help align our spine.

Maintaining these two muscle groups requires very different approaches. When it comes to exercise, we think about running, cycling, Zumba or weight training – activities that develop our superficial muscles, burn calories and improve our cardio-respiratory capacity. But what about our deep muscles that help maintain balance, flexibility and optimal posture in our daily activities? That’s where Pilates comes into play.

Pilates is an ideal method for strengthening our stabilizing muscles and maintaining optimal musculoskeletal health. Through targeted exercises that promote balance, flexibility and stability, this practice strengthens the muscles involved in maintaining ideal posture. Developed by Joseph Pilates, this method, inspired by yoga and the philosophy of a healthy mind in a healthy body, originated in England during the First World War [3].

What distinguishes Pilates from other types of exercise, is its approach. It isn’t focused on repetition or intensity, but rather on the quality, precision and control of movements. Each exercise aims to improve our body alignment and develop greater body awareness, both during practice and in everyday life. Accessible to everyone, regardless of age or fitness level, Pilates doesn’t require any prior experience and can be adapted to all needs.

The essence of Pilates

The neutral position is the starting point of Pilates. It represents the alignment of the body and respects the natural curves of the spine, while reducing stress on the joints, ligaments and intervertebral discs. By maintaining this position, we significantly reduce the risk of musculoskeletal disorders (MSDs), which often affect back, shoulder and wrist joints. If we practise this position regularly, we can prevent many aches and pains and optimize our posture in our daily lives.

Pilates is based on a few fundamental principles that, when combined, maximize the benefits of each movement [4]:

1. Centring: all movements begin from the centre of the body, between the pelvis and floating ribs.
2. Breathing: diaphragmatic breathing to better engage the deep muscles.
3. Concentration: concentrating on each step of the movement to derive all the benefits.
4. Control: each movement involves coordinated activation of the whole body.
5. Precision: proper body alignment is essential for avoiding unnecessary stress.
6. Flow: movements must be fluid, harmonious and synchronized for more grace.

Pilates doesn’t just strengthen our deep muscles and improve our posture. It also has many other benefits, for both our body and our mind. Scientific studies have confirmed that it helps [5]:

• increase core strength and body control;
• improve posture, balance and flexibility;
• reduce back and menstrual pain, and prevent injuries;
• reduce stress, increase energy and motivation, and improve cognitive functioning;
• strengthen immunity and overall health;
• improve mood, quality of sleep and even sexual life;
• optimize sports performance and bone strength.

Combining non-impact exercises with practically no risk of injury, even without a warm-up period, Pilates is an ideal discipline for preventing MSDs, which are often responsible for joint, muscle and tendon pain. Pilates requires very little equipment (mat, exercise ball, blocks, elastics) so can easily be practised at home. However, to avoid bad habits, the Ordre des physiothérapeutes du Québec recommends starting under the supervision of a specialist, who can help you adopt the right techniques, including the neutral position [6].

Often neglected in exercise programs, the deep muscles play a key role in maintaining a balanced posture and optimal flexibility. These elements are at the heart of good musculoskeletal health and contribute to our daily quality of life.

Pilates offers a simple, safe approach adapted to all needs.
Although Pilates can’t cure diseases like cancer or diabetes, it is a precious ally for strengthening our musculoskeletal health and promoting overall well-being.