Streamline Pilates

Breathing is an integral part of Pilates and can enhance the effectiveness of the exercises. Here's how use your breathing in Pilates.

Pilates emphasizes diaphragmatic breathing, also known as "lateral thoracic breathing." This involves breathing deeply into the lower part of the lungs. The breath is directed into the sides and back of the ribcage, rather than the upper chest. When you focus on expanding your ribcage to the sides and back, you create space for your lungs to fill with air. This expansion leads to greater mobility in your thoracic spine. While many people think deep breathing involves lifting the upper chest, this tires the neck and shoulder muscles and doesn’t oxygenate the blood very efficiently. 

Try this experiment: Sitting upright, place one hand on you breastbone, the other on your abdomen and notice which area of your torso is being moved by your breath. See if you can sense your abdomen pushing against your hand without allowing the upper chest to lift. Imagine the diaphragm moving down inside the thoracic cavity. Now place your hands on the sides of your ribcage. As you breathe in see if you can sense your ribs pushing against the heel of your hands on the inhalation as your ribs open up to the sides. 

In Pilates, you coordinate your breathing with specific movements synchronizing your breath with the rhythm of the exercise. Generally you inhale through your nose to prepare for a movement and then during the movement exhale through your mouth as if blowing out a candle. Breathing out through pursed lips uses the abdominal muscles to assist the exhalation and engages your core muscles more effectively. 

Breath awareness also facilitates the Mind-Body Connection. By concentrating on your breath, you become more mindful of your movements and can better control and refine them. The slow, rhythmic breathing patterns help calm the nervous system and alleviate tension. 

So breathing in Pilates is not just about inhaling and exhaling; it's about using the breath as a tool to support and enhance your movements. Practicing this type of breathing can significantly enhance the effectiveness of Pilates and help you achieve your fitness and wellness goals.

Most people think of core muscles as the abdominal muscles but your core consists of the muscles of your trunk from the shoulders to the base of the spine. The core provides stability for your trunk both in static situations and during movement. When you sit or stand, your core muscles are working to keep you upright. 

There are four layers of abdominal muscles that mobilize the trunk during flexion, extension, side bending and rotation. The deepest layer, the transverses abdominis runs horizontally around the body sort of like a girdle. Its job is to stabilize the spine and prevent it from overworking. When the transversus abdominis is engaged, it provides deep stability to the lower back. 

The spine has natural curves that are S shaped. Sometimes our movement habits cause these curves to become exaggerated, for example when you slump. The muscles around the spine need to be in balance, like the rigging on the mast of a ship. Pilates aims to bring these muscles into a better equilibrium. 

To learn to engage the transversus, the simplest method is hollowing the lower abdomen while lying on your back with your knees bent and feet standing. On the exhale, focus on pulling your tummy in and bringing your navel to your spine. (Imagine trying to close the zipper on a pair of tight trousers!) This type of contraction is used for stability. Once you can do this you can try the same thing on all fours in cat stance. When retracting the abdomen, no movement in spine should occur. 

Gradually you’ll add other movements to challenge the core. By strengthening your core, you’ll be able to engage it in any situation and provide dynamic stability for all your movements.

September, 2023

As a Pilates and as a dance instructor I’ve sometimes seen clients and students with a self-defeating attitude. While it’s good to seek ways to improve, negative self-talk only creates frustration. Some people constantly bombard themselves with critical thoughts in a way they would never talk to others. 

Ahimsa is a Sanskrit term that broadly translates to "non-violence" or "non-harming." It extends beyond physical harm and includes avoiding mental, emotional, and verbal harm as well as promoting compassion, empathy, and respect for all life forms. Practicing ahimsa involves cultivating an attitude of good will toward others and towards oneself. 

There are people that come to class wanting to feel exhausted after class. Rather, you want to feel invigorated, as if you’ve given yourself a massage and are ready for the world. 

Could you instead develop an inner dialog of self-acceptance? Cultivating a positive attitude rather than seeing exercise as a form of self-punishment will help you achieve your goals more quickly. Accept who you are, give thanks for what you have and be optimistic about the future.

While I’m not a doctor, I can offer some general suggestions for a Pilates training program for someone with back issues. 

However, before you start any exercise regime it's essential to consult with a qualified healthcare professional who can assess your specific condition and provide personalized guidance. They can tailor exercises to your needs and ensure they are safe and appropriate for your back condition. 

With that in mind, here are some general considerations: A certified Pilates instructor who has experience working with individuals with back issues can assess your condition, provide proper modifications, and guide you through the exercises safely. 

Start with gentle exercises and gradually progress in intensity and difficulty as your strength and flexibility improve. Don't push yourself too hard or rush the process. Listen to your body and proceed at a pace that feels comfortable and safe for you. 

Modify or avoid certain exercises. Some Pilates exercises with spinal extension or flexion may not be suitable for some individuals. In some cases you may need to maintain a neutral spine instead. Ask your doctor what movements to avoid. 

Pilates will help you to strengthen your core, those abdominal that support your spine and prevent excessive spinal movement. It’ll also help to improve your posture and maintain the natural curves of the spine.

Pilates emphasizes the mind-body connection and controlled, mindful movements. Pay attention to your breath and focus on executing each movement with precision and control. This approach can help improve body awareness, reduce stress, and promote relaxation.

Pilates is also known for its emphasis on core strength and stability, which can help support and protect the back. Incorporating exercises that target the deep abdominal muscles, such as pelvic tilts, abdominal curls, and Pilates bridges will protect the spine and improve your posture.

Exercises that promote gentle mobilization of the spine, such as cat stretches, hip rolls, and gentle twists can help improve flexibility, promote blood flow and relieve tension in the back.

Maintaining a neutral spinal alignment during exercises, means keeping the natural curves of the spine in a balanced position. Avoid excessive rounding or arching of the back, as these can strain the back and exacerbate pain.

Last but not least, listening to what your body is telling you will help you make small adjustments and avoid pain. Remember, your attention is your superpower.

If you have an injury or condition and your not sure that exercise is right for you at this time, Make sure that you ask your doctor.

August, 2023