Tag: Neutral Spine

The most important Pilates principles are:

A Alignment

B Breathing

C Core Centre  Concentration    Control, followed by Flow and Precision

Before any movement, think ‘ABC’ – A for Alignment, B for breathing and C for Core, Centre and Control ! Then remember to make the movements flow and be precise. Sounds easy, eh ?

Pilates is based on these important principles to develop core strength and improves posture. Using deep core muscles within your body, giving you a longer, leaner shape, a stronger back and more mobility. Pilates focuses on specific exercises to improve muscle tone and alleviate muscle imbalances.

A bit of visualisation helps, imagining the muscles working helps you make the mind and body connection needed.  It is a bit tricky at first, but after a while it will become second nature and you will take inside strength from your core into your everyday work, sports and activities.

ALIGNMENT

STANDING IN NEUTRAL

Your perfect pilates posture whilst standing; You should feel relaxed. Gently lengthen your spine, imagine a  string from crown of head to ceiling and that there is a wall just behind you. Face forwards, as if holding a ripe peach under your chin, eyes, ears and chin are level, shoulders are gently pulled back and dropped down to your ‘back pockets of your jeans’.  Think of wearing a ‘heavy coat’ and your ‘shoulders are the coat hanger’. Your tummy is braced in to 30 % as though you have tightened it in anticipation of a (playful) punch in the tummy. Your bottom is gently squeezed in and up – difficult as the glutes are often lazy – imagine you are holding a bank note or a precious coin between the cheeks of your bottom, bringing your sitz bones together.

 Hips are aligned over soft knees and over your feet, which are hip distance apart. Toes are spread. Your pelvis & spine should be in a Neutral position. Imagine you are standing in sand and your weight is evenly balanced over the whole of each foot, knees are soft toes are spread. To find Neutral whilst in good posture standing, gently tilt your hips forwards and then tilt them backwards, imagine your pelvis is a bowl full of water, as you tip your pelvis forwards and backwards the water will spill.  Gradually make the tipping action smaller so the water is held level and this is your Neutral. You will maintain this position with natural curves in your spine throughout almost all of the exercises. 

BREATHING

LATERAL (SIDE) THORACIC BREATHING & CORE ENGAGEMENT

Placing palms of each hand onto the same side of your body at the ribs at chest level and in neural as above in perfect pilates posture, gently breathe in through your nose, directing the breath into your back and sides. You should feel your sides gently expand like bellows. On the breath out (thru your mouth) gently ‘lift’ your pelvic floor, like you are needing the loo and holding on !  Gently pull your tummy muscles in too, bringing your navel to the spine, but do not hold your breath. Continue to breathe into your sides and back, whilst maintaining the gentle hold in your tummy. Lateral thoracic breathing will help you get the most out of the exercises, but the main thing is to keep breathing ! Your breathing technique will improve as you progress and you’ll be able to hold the contraction for longer.  Always breathe in to prepare for an exercise and breathe out , engaging your core on the effort. Breathing with core engagement, raises Intra Abdominal Pressure, which is desirable during the exercises to optimise their effect and to assist the movement.

CORE

CENTRE ENGAGEMENT & CONTROL

All movements are performed and emanate from an engaged core, in a precise, smooth, slow, flowing, gentle motion, thereby recruiting more muscles. Also referred to as your ‘Powerhouse’, or ‘Corset’ , the core is the interconnected muscles of your lower abdomen, pelvic floor, gluteals, and lumbar spine. To engage your core, follow directions as above. Inhale to prepare, then on the breath out,  gently bring your ribcage togther, lift your pelvic and tummy muscles in and up, to 30% capacity & gently flatten your navel & tummy muscles towards your spine – do not hold your breath ! You are required to centre and engage your core for almost all the exercises. Centering and not allowing your tummy to ‘dome out’ during the abdominal exercises will train the muscles to flatten & to strengthen the spine during the movement.  If you have a strong core you will have a strong back. 

If you can then make your movements with control, then that control means strength. You need the strength to be able to control. They go hand in hand. Then when you have perfected all of this, you can then focus on flowing movements in a precise way.