I sure hope fionaN doesn't mind my copy/pasting this over to this thread! It has answers to questions I had earlier! If I have over stepped the line by doing this then please forgive me! I just got so excited when I saw what you had written! I sure hope you join us because we can really use your expertise!
Sun, Oct-17-04, 03:57
fionaN
Pilates is great, provided it is taught right
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I have been doing Pilates for three years now, first to rehabilitate after a back injury, but now also to improve my shape.
But - some of the techniques are very difficult to learn and there are a lot of bad teachers out there. I think it might be even harder to learn from tapes. I thinkit is a wonderful technique, but I would like to offer some points that I have learned over the years that may help anyone starting out. So, here are my "rules" that I have learned through three years (three books, one video and about 8 teachers, some a lot better than others).
If you take a class, make sure that the teacher is a properly trained pilates teacher and not a gym instructor who has done a week's course.
If you use tapes, then get some books as well to get a different view point.
take it really slowly to start with and never never cheat to achieve a move.
principles while exercising-
- breathe out on the harder move, in on the easier move (or just to prepare to move)
- only use the musles you are meant to use - keep everything else relaxed.
- find out which musle you are meant to be using to achieve the move. If something else is working hard then you are not strong enough to do it and carrying on is counter productive. (examples of this - using your neck in crunches, or using your hamstrings when you should be using your glutes to lift your butt in "the bridge" (lie on back, legs bent, and curl up so that leg body angle is straight and weight is supported on upper back and feet)) A good tape or teacher will tell you where you should be feeling the exercise.
- four principles for abs exercises - and these are the key to getting a flat lower tummy,a nipped in waist and a rib cage that sits down and low rather than flared out like a barrel ( and you do see barrel tummies and barrel chests on people who haven't been doing it right for a long time).
-(a) keep your spine in neutral throughout the floor exercises. Do not press spine into floor. This is different from standard abs instruction.
-(b) the navel to spine connection. This one gave me so much trouble. I was on my fourth teacher before someone explained it to me in a way that I "got it". the standard instruction is to hollow your stomach so that your navel connects to your spine. Some imagery I have found helpful is to imagine a big gym ball coming down towards your stomach and, as gently as you can, you make room for it by hollowing out a space for it. Think about your hipbones moving apart from each other as you do this. Think about all these musles being on a dimmer switch so that you dial up the intenstiy as you load the muscles and you dial down the intensity on the way back.
If you put your fingers onto your lower belly, just inside the hollow of your hipbones, you should be able to feel your TA muscle tighten as you do this. This is the muscle that you need to work to flatten your lower belly.
This tecnique is not about tensing or gripping or tightening - it is about connecting, making room, almost stretching.
If you can see or sense your abs doming upwards as you exercise then you have lost the connection and should stop, rest, regain the connection before carrying on.
-(c) the hip to rib connection. I'm still struggling with this. As you prepare to do any exercise that uses your abs, find the connection between your hips and your ribs. The standard Pilates instruction or "cue" here is "soften your ribs" which I think is a totally useless instruction ( only bettered by the one described below). Here is how I do it - be aware that your rib cage wants to flare up (like when you take a big chest breath) maybe do one rep badly with your hands resting on your lower ribs so that you feel where your body is taking you. When you next breathe out, feel the connections straight down and diagonally down to your hip bones, as you draw your abs to your spine feel these lines (guy ropes?) tighten and strengthen, breathe in to prepare, keeping those connections strong, then when you breathe out to move, retain those connections.
(d) the pelvic floor connection. If you connect your TA muscle (step b) properly then your pelvic floor should also connect because of the way that bodies are connected. However, you can use imagery to reinforce the connection and make it stronger. This is the one step where instructors get really coy or embarrased. My worst example of this was one teacher whose voice suddenly dropped in volume as she said (I thought) "imagine you are stopping a wheel" So there I was trying to imagine a wheel and trying to stop it. Realised in class four that she was saying we should stop a "wee" (ie urination). So it was also a useless instrcution in the Pilates sense as it involved localised gripping and tensing, rather than connecting and tightening
Best instruction was really clear and just used medical language. Things come across differently in print than in the context of a class - so I will put dots so as not to offend. Instructor said "ladies, feel the connection by imaginining a line connecting your abdominal muscles to a point inside your v*g*n*, gentlemen feel the connection between your abdominal muscle and a point between your an*s and your t*st*s. Feel those connections and hold the connection as you do the exercise."
- final point - Pilates is not about seeing how many reps you can do, it is about seeing if you can do a single rep absolutely perfectly, only using the appropriate muscles, with the minimum degree of effort needed to keep perfect form. It can seem really boring at first because of the focus on getting the basics right, but I absolutely love it now.
Transversus abdominus. If you think of your belly like streaky bacon (same structures, different mammal) you can imagine the different layers of muscle.
Rectus abdominus = six pack muscle - is closest to the skin and fibres run head to foot. External obliques are next and run diagonnally. Then internal obliques which run diagonnaly the other way. Finally, deepest of all is TA. It runs horizontally. In some people, with back injuries particularly, it can switch off. Pilates has techniques that are pretty good for getting it to fire up again. A properly functioning TA will improve posture, flatten your lower stomach and really really help to support an injured spine.
I'm not a Pilates teacher, but I would be happy to try to answer any questions about it on this board.
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