Over the last few weeks I have covering various important aspects to understand when engaging in The Pilates Method. I have discussed the many benefits of doing Pilates, The founder of The Pilates Method , The main Principles of Pilates and most recently Important elements to mastering Matt Exercises. This week I’ll be doing part 2 of these elements! All of these aspects are very important when doing The Pilates Method.
6: Stabilization using The Pilates Stance:
The Pilates Stance is an action used to engage and stabilize the lower body. Often in exercise descriptions the expression “Squeeze the backs of the upper inner thighs”. The “back of the inner upper thighs” is meant to show the slight turnout of the legs which initiates from the hip-joint. This small movement disengages the quadriceps( thigh muscles) and engages the Powerhouse or Core area. It is easier to do this if you think of turning your thighs to face away from each other and imagine holding a tennis ball between them. Your feet should be in “V” position with your heels together . Your knees should be soft which is straight but not “locked”. In the beginning it is not so easy to turn out at the thigh without turning out the feet. However it is important to master this movement so you can perform the Pilates exercises correctly. During the exercises you will find that your legs want to turn back inwards, this is the moment in which you need to focus on stabilizing the leg position. Squeeze the buttocks and backs of the upper inner thighs together and feel the effort created throughout the entire torso as you do so.
7: Muscle control without tension:
Another difficult concept of mat work is the idea of engaging and controlling the muscles without tensing. People are conditioned to tense up, hold our breath, and push to the point of strain in order to achieve our exercise goals. The mat work will work eliminate those fallacies and retrain you to see the efforts of the movements in a much more natural way. While the movements require strength and concentration, there should always be a natural flow and rhythm that serve to relax the muscles without releasing them from their task. This relaxation needs to begin in the mind and circulate throughout the muscles of the body, breath is a natural tool for achieving this state.Breathing should feel natural throughout the movement, if you find you are holding your breath 1) make sure you have made the necessary modifications to ensure you are working at the proper level for your body and 2) ensure that you are not tensing the muscles as you perform the movement.
Begin gradually, master the important elements and the rest will follow. Be patient and enjoy the process!
8: Modifications for the most common Pains and Injuries:
The most important thing to remember is that no exercise in Pilates should ever hurt! Never! If you find an exercise is causing pain , stop and review the instructions to make sure you are working from the proper muscles. Try again. if you still experience pain then leave that exercise for now. As your strength and control increase you might be able to come back to that exercise in time. Some exercises may just not be suited to your body, use you best judgement and listen to your body!
Lower back pain: is often caused by pushing your abdominal walls away from your back leaving little support for the muscles of your spine. Focus on pulling your navel to your spine( “scooping” or “anchoring your belly to your spine”)The deeper your stomach sinks into your spine the safer your back will be.
Knee pain: can be caused by improper foot and leg positioning, or by overextending the muscles around the knee joint. Try to maintain a “soft” knee during the movements and use the muscles in the inner thigh and buttocks to compensate instead. Use the Pilates stance to support your weight .
Neck pain: is often due to weak muscles or tightening the shoulder muscles to support the weakness in the neck muscles. As you perform movements remember to stay lifted in the abdominal regions, not the neck itself. Lower your head and rest if you feel you are exerting too much effort from the neck muscles. You can also place a small pillow ( or folded towel) under your neck for support .
9: Lengthening your neck:
A common mistake in Pilates is to tense up the shoulders while performing some of the exercises. To prevent this bad habit, think of lengthening the vertebrae just below the skull by pressing the back of your neck toward the mat when lying down or pressing out through the crown of your head when sitting or standing up. This will release the muscles of the neck and shoulders , allowing you to focus on your powerhouse instead. Think of bringing your chin closer to your chest to achieve this sensation.
“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” – Joseph Pilates
Pilates Perfect 