October is here and it’s time to revisit our Pilates principles of Breathing, Pelvic Placement, Rib Cage Placement, Scapular Mobilization & Stabilization and Head and Cervical Placement.
With new clients coming into the studio and our not so new clients getting a deeper understanding and taking their practice to another level, it’s key that we maintain our control and form while executing our repertoire. Below is the short version of what each principle means to your body during your workout and incorporating them in your daily life
Breathing– The Pilates breath is breathing in through the nose and out through pursed lips. You might think that it’s just as well you breath out through your mouth but it’s not the same. When we exhale through pursed lips we an feel the contraction in both our rectus abdomens (6 pack) and our deep transverses (our lower abs), try it and feel the difference.
Pelvic Placement– By now if you’ve ever taken a class with me you’ll know what your neutral spine is and how to find it. What you need to remember is that your neutral spine is used when your feet are connected to the mat, foot-bar, or when less stability is needed for your lower back. You should ‘imprint’ your spine when your feet are not connected, meaning not on a surface and when more stability is needed for your lower back. Of course as you get stronger the neutral spine is where we want to be, but to be on the safe side imprint when in doubt to protect that lower back
Rib Cage Placement – The rib cage should ideally be over the hips when vertical, when laying down maintain the feeling of the weight of your ribs resting on the mat. Try to keep the rib cage on the mat without pushing into the mat. When inhaling breath into the back, side, and front of the rib cage and abdomen.