Pilates stretching: the different types of stretches to know

Pilates stretching: what is it for?

Pilates stretching and well-being are two related aspects. Whether you're a beginner or at an advanced level, Pilates is a discipline that focuses most of its movements on stretching the body, similar to yoga, so as to lengthen the muscles and thus gain balance and ease in the body. Discover our videos and advice for Pilates sessions in your Paris studio, and learn the essential postures for muscle strengthening and general health. Let's find out all about it together!

What is Pilates?

THE Pilates is a physical activity invented by Joseph Pilates in the early 20th century. Adaptable to different levels of ability, this discipline combines a number of practices such as yoga or even the danceand is based on 6 principles fundamentals. Each session includes a variety of exercises designed to strengthen and balance the body.

• Breathing To improve blood circulation and facilitate movement.
• Concentration Clear your mind so you can concentrate fully on the discipline.
• Centering/stabilization Find your stabilisation point via your body centre (spine).
• Control Controlling your body and mind so that they become one.
• The fluidity Each movement is carried out slowly, which creates a specific fluidity that allows you to link them together calmly.
• The precision Pilates favours quality of movement over quantity. So be precise in what you do.

At the beginning of its creation, its aim was to helping hospital patients get back into shape. To achieve this, strengthening exercises on a suitable floor allowed us to concentrate on the strengthening of deep muscles and thus help to regain good mobility. Straps were used to help the patient develop the movement, adapted to each level. These exercises were particularly beneficial in improving patients' overall health.

Over the years, Joseph Pilates has continued to teach your method, particularly to instructors in the United StatesThe Pilates method is taught by a number of experts, who have themselves begun to teach it in various yoga and Pilates studios. The effectiveness of the Pilates method, often relayed through demonstration videos and targeted advertising, has led to its growing success around the world. By achieving the goals of so many people, Pilates has become one of the most popular fitness methods in the world. star activity !

To find out more about the Pilates methodSee our dedicated article and watch our explanatory videos!

You can also use Pilates as a key step in your daily stretching routine, whether you're a beginner or at an advanced level. Whether you're waking up your muscles or relaxing after an intense session, incorporating a 'growing up' approach into your movements offers valuable tips for balancing your body. This can significantly improve your posture and overall sense of well-being, while achieving your health goals.

Why stretch?

THE stretching in Pilates are the very foundation of the discipline. During each session, specific exercises are incorporated to maximise the benefits of stretching. Stretching can be defined as a movement that moves one part of the body in one direction and another part of the body in the opposite directionThis is often demonstrated using educational videos to help people better understand it.

The objective being to relax the musclesthe arms, legs or belly, to make them more comfortable. lie down and so fight against aches and stiffness muscles after more or less intense muscular effort. Stretching does this gain mobility, in flexibilityin balance and promotes better posture.

When you start practising Pilates, stretching becomes a habit. Incorporating stretching exercises into each session allows you toincrease your abilitiesto strengthen your muscles and achieve your well-being goals. Stretch every day to do your body good and optimise the benefits of training.

Pilates stretching is also known to help release tension and stress accumulated during the day. Combined with yoga techniques, they allow you to regain full body awareness using simple, accessible movements, often accompanied by controlled breathing. Guided videos are available to help you maximise the benefits of each session, contributing to better overall health.

What types of stretches are done in Pilates?

THE stretching are carried out in all physical and sporting activities. In Pilates, stretching has its own place in the progress of a session and during the exercises, which are adapted to different levels. Let's take a look at the different types of stretching. types of stretches and don't confuse them!

Passive stretching

THE so-called “passive” stretching are stretches caused by a third person or objectThey allow you to maintain specific postures. As such, they are passive because they do not emanate from oneself, offering professional advice for correct execution.

This third person can be a coach, A partner or even a machine that goes come to cause stretching. The aim being to master all joints perfectly during each session and thus achieve a qualitative stretching. Videos can also be used to guide movements.

Active stretching

THE active stretchingare often incorporated into every Pilates session, stimulating the contraction of agonist muscles through specific exercises. As a reminder, a agonist muscle is a muscle allowing create movement. Its opposite is therefore antagonist muscle Who creates the opposite movement.

Thus, these types of stretches promote better blood circulation and lymphatic systems, contributing to your overall health. The balance between flexibility and strength improves tissue oxygenation. They help to accentuate the flexibility and achieve your performance goals while reducing the risk of injury.

To optimise your active stretching, you can include exercises targeting specific areas such as the back, upper body or legs in each session. These series of stretches, accompanied by demonstrations of postures in explanatory videos, further help to release tension and improve flexibility.

Dynamic stretching

THE so-called dynamic stretching are considered stretches to be performed before physical activity or specific training during a session.

Dynamic stretching is done byincreasing the pace of a movement through targeted exercises to achieve a precise muscular effort. The muscle and/or joint is stretched, helping you to achieve your goals and reducing the likelihood of injury.

THE dynamic stretching are also very useful for preparing your body for training sessions involving jumps, fast presses or high intensity during each session. They promote muscular balance and have the advantage of rapidly stimulating blood circulation.

Static stretching

Unlike dynamic stretching, static stretching everything comes true slowly during each session. The aim is toimprove overall joint flexibility with specific exercises and valuable advice on how to gradually increase the amplitude of the stretch.

To do this, you must therefore hold a position for several secondsIn accordance with your breathing and the advice of an instructor. If you feel the muscle or joint to pullThis means you're in the right position, contributing to your muscular health.

Things not to forget

If you want to stretch properly, you need to be in a well-equipped studio in the right conditions. optimal conditions. Breathing, body control and the environment in which you find yourself need to be perfectly adapted, according to expert advice and guided by video demonstrations.

Breathing

To perform effective stretching, you must not forget to breathe deeply, engaging the stomach. When stretching, it is important to d'adapt your breathing for the best results, by adopting the right postures and following the advice of the instructors.

So, you must make longer exhalations so that relax both your body and nervous systemto promote balance and mental health. You will control your heart rate to make it slow down and calm your whole body.

Throughout the stretches, you should apply the 6 principles of the Pilates method. All 6 principles are essential, whatever your level of practice, in order to keep control over your body and mindThis promotes physical and mental balance and health.

The environment

Isolate yourself, create your own bubble to do the stretching in a peaceful environmentYou can do this by following the advice of an instructor or by watching guided videos during each session.

Set aside your daily routine, your stress, your obligations, relax your tensions and take time to be with yourself and listen to your body, thus contributing to your health and inner balance.

Practical for beginners

If you're new to the world of Pilates stretching, don't worry: this discipline is accessible to everyone. Take the time to gradually integrate the movements through adapted exercises and follow an introductory programme, like the one proposed by the experts in each session, using explanatory videos to get you off to a good start, while respecting your limitations.

What you must remember

To summarize what we said previously, the Stretching and Pilates are inseparable elements. Without stretching, there is no Pilates! The postures performed during a Pilates session are inspired by the best-known stretches and are based on carefully selected exercises. The aim is tolengthen muscles, ofimprove mobilityto balance the body and help you achieve your goals, while exploring your body's full potential through demonstrative videos and well-structured sessions!

Several types of stretching exist:

• passive stretching The use of a third person for optimal movement.
• active stretching via muscle contraction.
• dynamic stretching To be performed actively before physical activity to lengthen and prepare muscles and joints.
• static stretching Hold the movement for several seconds.

These stretches allow you tostretch all parts of the body : arm (shoulders, biceps, quadriceps, etc.), bust, basin, back (lower back, etc.), legs (thighs, calves, hamstrings, etc.) and the stomach, helping to strengthen the muscles. Thanks to a variety of Pilates sessions and explanatory videos, you can say goodbye to aches and pains after your everyday physical activity! And don't forget to adjust your stretching to suit your specific objectives, whether you want to improve your posture or simply release tension after accumulating stress.

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FAQs

How do passive stretches work in Pilates and what are their main benefits?

Passive stretching in Pilates involves releasing the muscle, often with the help of a support or a third person, to inhibit the contraction reflex by holding the stretch for a long time (20 seconds to 2 minutes). They target the tissues close to the joints and promote flexibility and joint amplitude, helping to reduce tension and stiffness, especially at the end of the session.

How important is breathing when stretching in Pilates, and how does it facilitate the stretching process?

Pilates breathing activates the deep muscles of the trunk, stabilises the spine and improves muscle oxygenation. Controlled lateral breathing synchronised with the movements provides effective stretching, reduces injury and optimises mobility by engaging the transversus abdominis and pelvic floor.

What are the key Pilates principles to apply when stretching to maximise its effectiveness?

The key Pilates principles for maximising the effectiveness of stretching include centring to stabilise the core, lateral breathing to optimise movement, fluidity for smooth transitions, and concentration to maintain body control.

Why is it useful to vary the types of stretching in Pilates, and which type is best suited to people with flexibility problems?

Varying stretches in Pilates is useful for improving flexibility and mobility while covering different muscle groups. For people with flexibility problems, gentle and progressive stretching is recommended, to combat stiffness without the risk of injury.