It's a new year and we've all had a mini break from the practice. As we make our way back to the studio let's go back to our basics, just for a moment.
When we begin Pilates using the classical system, we start with flexion (forward bending) and we work to get the spine longer while increasing our abdominal endurance and strength.
This is a huge part of the Pilates method and it's not about being able to touch your toes, it's about back opening with support from the abs. The action to get the lower back stretched out is a BACK (in) and UP action. We call it the "scoop!".
The lifting element is to pull the low ribs up and away from the pelvis, to create that largely desired space for the lower vertebrae. Whatever your abs look like is irrelevant. The aim, for example, in a forward fold (pictured) like spine stretch forward, is to pull towards the spine, with a BACK and UP direction of energy. The aim is to use the front of the body, to draw towards the back of the body, regardless if your abs end up on your thighs or you have a gap between your abs and thighs. What it looks like isn't as important as what it FEELS like. Hands on encouragement from your teacher can help give feedback so you can connect a little deeper to yourself and the movement. I'd like to be super clear that a lot of the flexion work is specifically for your lower back. The lower back naturally sits in a slightly (some more than others) extended position (arch), so teasing into flexion can help create some balance for the spine.
Once we have done this a lot and the exercises can be executed with more ease, we can then move into thoracic (upper back) extension. The upper back, naturally, sits in a flexed position, hence when we do extensions in the intermediate series, we focus on thoracic extension primarily. So, the lower back is being positioned the opposite from its organic way of being, and the upper back the same. This helps to lengthen the spine and create balance.
However the lower back can dump very easily into a pretty extreme arch or curve, when we work our upper back extensions. This can have zero negative effects on a person but for many, it can cause a compressed and pinchy feeling and often pain or discomfort which is not what we want nor is it what Pilates is about. Having true abdominal strength, will help to support the lower back in these movements.
This links back to why the fundamentals are what they are. If we first train our abs and get space in our lower back, we then have a nicer experience when trying to open the upper back. SO many of us NEED to open up our upper back, but it doesn't always feel good. We know, we've been there! Hence following the system (where we can) is essential, to set us up properly for the next steps.
So when you come back to class, if flexion feels a bit tighter or the extensions feel a bit more stiff, trust the system and stay consistent. You haven't gone backwards, or lost your previous efforts. Your body might just need to open up again in that unique Classical Pilates way and we are here to help you get what you need.
See you soon :)
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