It's been almost a year since I became certified in Classical Pilates on the Mat. I have been teaching 8 week classes and by the half way point, the students that have been attending the class regularly (and practicing on their own) clearly have improved their posture, strength and show more confidence. I kid you not.
Classical pilates consists of 27 exercises done with fluid, concise, controlled and constant motion. I believe the positive effects from Pilates comes if one is connected and fully engaged (body, mind and spirit) into the workout.
Joseph Pilates (inventor of the program) applied the idea of core strength of the body to a Greek pillar. The core of body does act like a pillar in maintaining proper posture and physical strength. The wole aim of the mat work in Pilates is to build muscular strength and stamina and to develop awareness of the pillar from the inside out.
The base of the pillar is the pelvic floor and the top of the pillar is the crown of the head. In between there are five key press point in the body that act to engage the internal pillar of strength inside the body. These five points have a front and a back point in the body. The front press point presses backwards towards the back press point and the corresponding back press point presses forward towards the front of the body.
1. The pubis bone and tailbone
At this press point the lifting of the pelvic floor (think kegels or activating muscles you use to hold your bladder when you need to use the washroom) not only is the natural curve of the spine protected, but the sacroiliac joint are also supported
2. The point between the pubis point and the navel and the corresponding point in the back. (AKA- The Powerhouse)
The Powerhouse, this press point is what Joseph Pilates believed that all movement must be initiated from because the powerhouse it is the centre of gravity in the body. Engaging these muscles support the pelvis and help coordinate and balance to support the natural curve of the lumbar spine and the sacroiliac joints.
3. The navel and the point where the spine and pelvis meet
At this press point, when activated, the internal obliques engage and provide support for the spine in the torso of the body. Whenever I get a muscle twinge down my back (I have a couple of degenerative disc in my back) I breathe deeply and draw in the belly, eventually it goes away.
4. The zyphoid process and the corresponding point in the back of the body (below the bra strap for women)
When pressing the zyphoid process towards the spine, one needs to draw the ribs together and downwards, thereby activating the top of the abdominal muscles and building greater core strength.
5. The sternum or breastbone and the point between the shoulder blades.
As this press point is activated it is important to keep the clavicles wides, which assists in keeping the shoulders down and away from the ears and engages the muscles back of the body.
To continue the pillar the head reaches out of the neck. This activates the upper spine and neck muscles. If at the same time one senses the shoulder girdle narrowing, the upper traps (upper back muscles) relax to release the neck and shoulders.
Keeping these 5 press points in mind in your everyday life, whether it’s walking, lifting your child, or siting at your desk. You’ll start to feel more overall energy, strength, stamina and with a healthy diet and physical activities, you may be ready for bikini season if you start today!!!
Email leehe@wholeself.ca or call 416-924-3145 to start Pilates in your home or outside now. No equipment required, just enough floor space to lay fully stretched out. No exercise experience required!
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