Joe’s books

In this article, I’d like to introduce you to two books written by Joseph Pilates during his lifetime. This is for those interested in the Pilates method who have never read these books, as well as for those who have read them and are curious about my insights. Before delving into the details, it’s important to note that during his time, he referred to it not as ‘Pilates exercise’ but as ‘Contrology’.

1st book: “Return to Life Through Contrology.”

If you’re anticipating a thick book delving into the benefits of movement for the body, you won’t find that here. This book resembles more of a notebook detailing MAT Pilates exercises, offering descriptions on how to execute them correctly, accompanied by images of Joe Pilates demonstrating each one. This provides a glimpse into the original rendition of Pilates exercises. Over time, advancements in medicine, human physiology, and biomechanics have led to contemporary approaches to these exercises. These updated methods aim for even better results than what Joseph Pilates initially advocated. Let me provide you with an example from his book to illustrate this point:

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1. The Roll Up

INSTRUCTIONS

Pose 1 (a) Lie flat with entire body resting on mat or floor  (b) Stretch arms (shoulder-wide, palms up) straight backward   (c) Stretch legs (close together, knees locked) straight forward   (d) Stretch toes (pointed) forward and downward

Pose 2 (a) Begin INHALING SLOWLY and bring arms (shoulderwide) straight forward to upright right angle positionand  (b) Toes (pointed) upwarda

Pose 3 (a) While still INHALING SLOWLY  (b) Bend head forward and downward until  (c) Chin touches chest and then   (d) Begin EXHALING SLOWLY and   (e) Start “rolling” slowly upward and straight forward

Pose 4 (a) While EXHALING SLOWLY finish(b) “Rolling” forward until  (c) Forehead touches legs and then   (d) Begin INHALING SLOWLY while returning to Pose 3  and Poses 2 and 1

NOTE

Repeat the foregoing exercise three (3) times, trying with each repetition not onlyto stretch the entire body more and more but also to reach farther and fartherstraight forward as indicated.

CAUTIONS

Pose 1-Entire spine must touch mat or floor. Tense body (do not bend arms onlegs).

Pose 3-Press both legs against mat or floor; if at first unsuccessful, placingcushion on your feet will materially help you.

Pose 4-Legs must remain flat on mat or floor (knees locked). Palms must remainflat on mat or floor (arms stretched straight forward).

REMARKS

This exercise strengthens the abdominal muscles, and restores the spine to normal.

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This is the writing style throughout the entire book. It’s somewhat akin to a manual for Pilates exercises that we currently utilize in our Teacher Training.

Next, I aim to delve into particular exercises and methods and highlight the differences I’ve observed between contemporary practice and the methods taught by Joe Pilates in the past.

Neutral spine vs. imprinted spinal alignment 

The first thing that attracted my attention was “neutral spine”. Firstly, he never mentioned the term “neutral spine” in this book. In the exercises it was more like a “flat back” cueing the entire spine imprinted into the mat. He believed that with imprinted alignment we engage abdominals more and it provides stability and support for the spine. However, as our understanding of biomechanics and exercise science has evolved, we believe that neutral spine alignment distributes forces throughout the spine better, engages core muscles effectively (not only ABS but BACK muscles as well) and promotes proper posture and movement patterns. I like to say to my clients that we strengthen our body in its most natural and healthy position. However, while Joe Pilates didn’t specifically teach exercises with a neutral spine as it’s taught today, some of his exercises might naturally encourage a more neutral spine alignment depending on the individual’s body and execution of the movements.

Soft knees vs. locked knees

While Pilates originally emphasized straightening the legs and maintaining a ‘locked’ position in certain exercises for stability and control, contemporary Pilates instruction often encourages a more nuanced approach. Many modern Pilates instructors advocate for a concept called “soft knees” or “micro-bending” of the knees, especially in exercises where locking the knees might create excessive strain or limit muscle engagement. Softening the knees slightly can help engage the muscles around the knees, thighs, and hips, promoting better control, stability, and a more dynamic use of the body during exercises.

Neutral vs. tilted pelvis

While he might not have specifically used the term “neutral pelvis,” many of his teachings and exercises indirectly encouraged proper pelvic alignment by engaging in stabilizing the core muscles. Modern Pilates instruction has incorporated the concept of a “neutral pelvis,” which generally refers to a position where the pelvis is in a balanced alignment, not excessively tilted forward or backward. This position allows for optimal engagement of the core muscles without undue stress on the spine and compensation of surrounding muscles.

“Holding a lemon” vs. tucking chin to chest

In the book Joe Pilates cued “chin to chest” in various exercises to encourage a specific movement pattern, often related to engaging the neck muscles and promoting spinal flexion (e.g. in the single leg stretch exercise). Today, Pilates instructors are more likely to encourage a lengthened and aligned neck position – often “hold a lemon under your chin”  rather than a forceful or excessive tucking of the chin to the chest. Excessive flexion of the neck can create tension or strain for some individuals, especially those with neck issues or limited mobility.

Standing up on shoulder blades vs. on shoulders and neck (e.g.in jacknknife)

The cues and techniques used by Joseph Pilates involved movements where the body was lifted onto the shoulders or neck. But it has evolved over time, considering safety and alignment principles. Staying on the shoulder blades during exercises like the jackknife reduces excessive strain on the neck and cervical spine, focusing the effort on the core muscles and maintaining better alignment of the spine. This modification is often considered safer and more suitable for most individuals, as lifting onto the neck can potentially place undue stress on the cervical spine and lead to discomfort or injury, especially for people with neck issues or limited flexibility.

2nd book: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education

“Your Health” is one of Joseph Pilates’ influential works that introduced his method of exercise and physical conditioning. In this book, Pilates outlines his philosophy and approach to physical fitness, emphasizing the importance of holistic well-being, the mind-body connection and proper breathing in achieving optimal health.

Let me highlight key aspects of each chapter:

A grave situation

The belief that physical ailments can be cured or prevented not through medicine, but through our own efforts, simple exercise, and basic health rules.

Health

A normal, natural condition – this section contains his famous quote: “Everyone is the architect of his own happiness.” He also says here that happiness is primarily reliant on normal health, not social status or monetary wealth. He asserts the effectiveness of his method in achieving this. 

Dreadful conditions

He criticizes present-day physical education programs, highlighting the lack of knowledge about the basic principles of the human body and the mind-body connection.

Heading downward

He describes actions leading to physical malformations and imbalance of body and mind, such as restricting children’s physical activities against their natural inclinations. It’s worth to mention a few of them:

• • Forcing physically inclined children to remain inactive.
  • Prohibiting older children from climbing trees or jumping fences, despite their natural inclination.
  • Silencing active children, compelling them to study subjects that hold no interest, merely to please unaware parents, among other issues.

Common sense Remedies for Common Human Ills

He advocates for preventing bodily malformations or diseases through simple, properly managed daily activities, suggesting we listen to our natural instincts akin to animals. He also says that babies should not be swaddled in bandages; rather, their bodies should move freely as they naturally intend. He criticized the prolonged sitting in modern chairs. He pointed out that babies cry not only for attention but also due to the need to change their body position. Moreover, he advocated against forcing babies to walk when they lack the necessary muscle strength.

Contrology

He discusses ancient Greek wisdom regarding the mind-body connection, connection with nature, and holistic health.

Balance of Body and Mind

Emphasizes the coordination of body and mind for optimal results with minimal mental and physical energy expenditure, promoting a long, healthy, and happy life.

First educate the child

Stresses the importance of starting education with infants, teaching them proper breathing, mind-body connection, correct posture, and natural activities like walking, running, jumping, and climbing. He talks about the importance of using cold showers or massaging the body with the brush and not using too much of a soap. Then we wouldn’t need artificial exercises as he calls them.

Proven facts

Discusses misconceptions about spine curvature, advocating for straightness while acknowledging the spine’s natural curves within optimal alignment. It’s crucial to note that interpretations of Pilates’ teachings may differ, and the understanding of spinal health and posture has evolved over time. Modern perspectives in fitness and healthcare often prioritize personalized approaches to spinal alignment, considering factors such as functional movement, mobility, and an individual’s unique anatomical structure.

New style beds and chairs

Focuses on his invention of special V-shaped mattresses, beds, and chairs to promote better posture and bodily support. Although it was not widely adopted compared to his popular exercising equipment like the Pilates reformer, Cadillac, and Wunda chair, which gained and still gain outstanding popularity.