Pilates exercises – principles
The coordination of breathing with movement is one of the principles of the oldest systems of physical exercises, such as yoga, tai chi, wu-shu, qi-gun. Pilates takes this principle for himself as fundamental, with a slight amendment, that breathing should be rib. Currently, there is a scientific justification for this: the joint work of the abdominal and pelvic diaphragms ensures the correct position of organs, the elasticity of the chest allows you to organize the work of the abdominal muscles correctly. It is immediately necessary to clarify that in life we breathe in a mixed way (stomach, ribs, collarbones) and, depending on the situation, we switch to this or that way of breathing. It is important that this mechanism works instantly.
For example: you drive in a car using mixed breathing, park and get ready to take bags of groceries home, pick up bags and switch to the ribbed breath, go to the elevator, and it does not work, and you go up the stairs to the 6th floor. Starting from 2-3 floors, you are already connecting clavicular breathing. And all this happens automatically, delivering the necessary amount of oxygen to the working muscles and ensuring the safety of your joints and spine. Thus, during the lesson, we hone this mechanism of transition to the edge of the breath during exercise. At our Pre-Pilates lessons, each time we explain this principle in detail and carefully monitor your technique.
Axial traction and center control in PilatesAxial traction and center control
Axial traction means active extension of the spinal column in two directions, to the coccyx down and to the top of the head, and is used in all Pilates exercises. The technique of execution directly depends on the muscles of the center, since they are the first to activate when the spinal column is lengthened.
During axial stretching, the vertebrae are removed from each other, reducing pressure on the intervertebral discs, allowing nutrients to penetrate into them faster. By optimizing the functioning of the joints, axial stretching helps to reduce the orthostatic load on the joints, and also stimulates the production of synovial fluid, improving the functioning of both the intervertebral joints and the entire spine. As a result, movements become safe, look smooth, accurate and coordinated.
Our instructors use special visualizations to help you feel this stretch. For example: imagine that an elastic tape is attached to your crown that pulls you up. When performing any exercise, lengthening always precedes the start of movement, starting from the center and heading along the axis of the spine. This extension must be projected simultaneously to the side of the feet.
The correct position of the head, neck and shoulders
Each of us intuitively understands how important it is to hold our head and shoulders correctly. No matter how much a girl takes shape of her hips and a flat stomach, if she walks with her shoulders raised and her head extended forward, she will never impress beautiful, energetic, athletic and fit. From a scientific point of view, this is also important.
If the head extends and throws back, then the suboccipital muscles are tensed and through the cervical-tonic reflex this tension is transmitted to all the muscles of the back surface of the body, upsetting the balance of the work of all muscles. Constant tension in the trapezius muscles, because of the raised shoulders, disrupts blood circulation in this area, which can cause headaches, fatigue and poor health. The Pilates system is particularly concerned with this area.
Starting positions are selected so that your head does not tip over. For this, special head restraints are used. The difficulty level of the exercise is also individually selected so that there is no overstrain in the neck and muscles of the face. During the lesson, our instructors modify the exercises and simplify them if they see that you are straining. The result of such training will be visible “on the face”, and everyone around you will notice a change in you.
Pilates spinal articulation in all directions
Joseph Pilates wrote in his book, “Returning to Life through the Control”, “If your spine does not bend at 30, you are already old, and if your spine bends at 60, you are young.” Your biological age is determined by spinal mobility. Currently, science has found full confirmation of this. As soon as movement in the spine ceases, blood circulation in this zone is disrupted and, without oxygen and nutrients, the tissues begin to degrade. Stagnation creates favorable soil for various pathologies. We also recall that the innervation of all internal organs comes from the spinal cord through the nerve roots and our task is to maintain the full functioning of the spine. With the loss of mobility in the segment of the spine or joint, our body will build a whole chain of compensations, causing excessive movement higher or lower. As a result, wear and injury can occur in a completely different place.