Can Pilates really stretch and lengthen your muscles?

The Truth Behind Pilates and the Promise of a Long, Lean Physique

Pilates has gained widespread acclaim in recent years, often touted as a wonder exercise. Fans of the practice frequently claim that it can lengthen muscles, resulting in a longer, leaner body. But how much of this is backed by science?

According to Dr. Christopher Morse, a reader in exercise physiology at Manchester Metropolitan University Institute of Sport, the idea that Pilates can actually lengthen muscles is not supported by evidence. Dr. Morse explains that there is very little research to suggest that human muscle fibers can be lengthened through stretching. Furthermore, if muscle lengthening were possible, it would require subjecting muscles to significant strain—something Pilates does not involve. “There is some data that shows muscles can be lengthened, but it was conducted on quail wings with a weight hanging off them for 16 days of continuous stretching,” he says.

What Pilates can do, however, is improve flexibility. Dr. Morse notes that muscles may appear longer as flexibility increases. This improvement in flexibility can be achieved through stretches with light resistance, such as those incorporated in weighted or reformer Pilates. However, it’s important to understand that this isn't due to a true increase in muscle length. Instead, it’s the result of the body becoming more adept at tolerating the discomfort associated with being in a stretched position. “If I try to touch my toes every day and get closer to the floor, my hamstring may seem to elongate, but it hasn’t actually grown longer. The muscle is simply adapting to the stretch,” explains Dr. Morse.

With this clarification, the question remains: What about the “long, lean” physique that Pilates enthusiasts often promise? Dr. Morse believes the concept of being "long and lean" is essentially synonymous with being lean. “Pilates doesn’t burn many calories, so you’re not getting lean solely from doing Pilates,” he states.

That said, Dr. Morse still sees value in Pilates as an exercise. He points out that Pilates emphasizes core control, which strengthens the muscles in the core. This improvement in core strength is one of the most effective methods for preventing back pain, making Pilates an excellent choice for those seeking better posture and injury prevention.

In conclusion, while Pilates may not deliver on the promise of lengthening muscles or transforming your body into a longer, leaner version, it still offers numerous benefits, particularly in terms of flexibility, core strength, and overall posture. So, while Pilates might not create the dramatic physique some claim, it can certainly enhance your overall fitness and well-being.