This informal CPD article, ‘Pilates in Somatic Practices’, was provided by Mike Leung of Australian Training For Fitness Professionals (ATFP), an organisation who promote lifelong fitness and provide various fitness training courses.
The Movement is Not the Key, Integration is the Core: Why Pilates is Not "Exercise" and More Like the Wisdom of Tai Chi
Many people believe Pilates is merely a set of "core exercises," thinking that mimicking the shapes from videos will strengthen muscles and alleviate pain. Numerous fitness classes branded as "Pilates" have emerged, emphasizing only repetition and intensity while neglecting the true spirit of Pilates. This fundamentally misunderstands its essence and can potentially lead practitioners into the risk of "the more you practice, the more pain you feel."
Why Can "Just Doing the Movements" Not Solve Structural Pain?
Chronic bodily pain often does not stem from weakness in a single muscle but from long-term stress patterns: misaligned joints, impaired neuromuscular control, and disconnection between breath and movement. This stress arises from the repeated misuse of the body's structural "range of allowance."
Treating Pilates solely as "movement training" is like practicing Tai Chi as merely "slow-motion routines"—copying the external form without the internal intention, breath, and flow of weight. The result can ironically place more stress on joints like the knees, aggravating the original problem. Exercise itself carries risks. Without awareness and re-patterning of the body's structure, mindlessly repeating movements only reinforces existing faulty patterns.
Somatic Practice: Mind-Body Integration—Not Exercise, But "Re-education"
The core of Somatic Pilates aligns with the principles of Somatics found in practices like Tai Chi and the Alexander Technique. It is not just about "moving the body"; it is about re-establishing the dialogue between the brain and muscles through refined internal awareness, identifying the source of imbalance, gradually releasing unnecessary tension, and restoring natural, efficient movement patterns.
In other words, Somatic Pilates is not about "building strength" but about rebuilding the body's ability to communicate:
· Enabling injured and healthy muscles to work synergistically.
· Synchronizing breath with core stability.
· Integrating local movements into whole-body flow.
This process requires high precision and neuromuscular control, not simply load or repetitions.
Without Core Integration, There is No True Pilates
The "Core Connection" emphasized by Joseph Pilates, the founder, does not simply mean tightening the abdominal muscles. It means:
The deep stabilizing muscles (such as the transversus abdominis, pelvic floor, and diaphragm) must first be awakened and work synergistically to safely and effectively drive limb movement.
This is like building a house: the core is the foundation and steel frame; the movements are the exterior decoration. If the foundation is unstable and the structure is misaligned, rushing to build the walls will only hasten collapse. For many people, their "core" is dormant, even overridden by superficial muscle compensation, leading to increased stiffness and joint pressure the more they practice.
True Pilates practice must begin with "Core Awakening":
- Reconnecting with the deep muscles through subtle breath and minimal movement.
- Gradually introducing movement re-patterning with the support of a stable core.
- Ultimately achieving whole-body integration in motion, reaching a state of "effortless strength and tension-free movement."
Exercise vs. Pilates: Different Goals, Divergent Outcomes
Practicing Pilates as exercise might initially feel "effective" due to increased activity (like the short-term pleasure of eating dessert). However, long-term, it may lead to more severe joint wear due to strength imbalances and increased compensation. This is not the fault of Pilates but occurs when practitioners take only its form and lose its essence.
Conclusion: Choose True Integrative Practice, Not Just Movement Imitation
If you wish to resolve pain and improve posture through Pilates, it is essential to find an instructor who understands the Somatic Approach. They will not merely correct your posture but will guide you, starting from internal sensation, to rediscover the body's natural wisdom.
True Pilates is not about "doing more crunches" but about "less compensation, more integration." Just as Tai Chi is not merely slow movement, Pilates is not just core exercise—it is re-education of the body, a gentle restructuring, the science and art of finding freedom and balance within movement.
We hope this article was helpful. For more information from Australian Training For Fitness Professionals, please visit their CPD Member Directory page. Alternatively, you can go to the CPD Industry Hubs for more articles, courses and events relevant to your Continuing Professional Development requirements.
References:
1. Franklin, E. (2012). Dynamic Alignment Through Imagery (2nd ed.). Human Kinetics. (Explains the mind-body connection and use of imagery in movement, highly relevant to the somatic approach.)
2. Hanna, T. (1988). Somatics: Reawakening the Mind's Control of Movement, Flexibility, and Health. Da Capo Lifelong Books. (Foundational text defining the field of Somatics and its principles.)
3. Isacowitz, R., & Clippinger, K. (2021). Pilates Anatomy (2nd ed.). Human Kinetics. (Provides detailed anatomical rationale for Pilates exercises, supporting the discussion on core integration and muscle synergy.)
4. Latey, P. (2001). The Pilates Method: History and Philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275-282. (Academic article outlining Joseph Pilates' original philosophy, useful for contrasting with modern fitness interpretations.)
5. Gibbons, S. G. T. (2007). The Role of the Diaphragm and Transversus Abdominis in Core Stability. Orthopaedic Division Review, May/June, 19-25. (A clinical perspective on the deep stabilizing muscles central to the "core connection.")
6. Klein, J. A., & Jones, T. A. (2008). Principles of experience-dependent neural plasticity: implications for rehabilitation after brain damage. Journal of speech, language, and hearing research : JSLHR, 51(1), S225–S239. (Offers a neuroscience basis for "re-education" and neuro-muscular repatterning mentioned in the somatic context.)
