Writer : Lucia Farina
As we know, Pilates is a really popular form of exercise that focuses on building core strength, improving flexibility and balance while promoting overall physical well-being.
We have a focus on the positioning of the pelvis, which we are always looking at as teachers. This is important for a number of reasons, including lower back lengthening which can improve posture and give a sense of relief for the tight lower backs in the room, along with maximising the efficiency of the movement.
In the Classical world, we mostly speak about lengthening the tail bone, rather than tucking it under or 'away'. We focus on a long spine position, rather than a flat back or an imprinted spine. It's quite common for us to notice a strong "tuck" of the pelvis while we teach Pilates. This occurs when the hips are pushed too far forward and the lower back is rounded, creating a C-shape with the spine. While this may feel like a nice position to be in, it can actually lead to a number of problems, including strain on the lower back and a weakened core. Believe it or not!!
As you can see in the photo above, where my hands are positioned, i am directing the pull of the thighs away from the abs, and the abs also away from the thighs. In a supine position (lying on your back) once the front of the pelvic is parallel to the floor, if we pull the pubic bone up towards the ribs, we can then tilt the pelvis further, which it doesn't need to do. That can 'lock' or 'jam' the lower back into a fixed position, which can feel like it's strong and supported, but in fact, it restricts movement and we take away the opportunity to work stability. Working with the abdominals and legs for pelvic placement can assist to find connection without over tucking.
In order to avoid over-tucking the pelvis, it is important to engage the abdominals and use them to support the spine. This involves pulling the navel in towards the spine but not the spine directly behind the belly button. Instead, we can draw the navel to the spine of the mid back. So instead of a straight line, (navel to spine), it's a diagonal line of energy, navel to mid back area. This can be done while also maintaining a natural curve in the lower back. By doing this, you will create a strong foundation for your body to work from, while potentially also improving your posture and alignment. It's also a position that can release long term tension in our backs.
Another important aspect of pelvic placement in Pilates is the use of the glutes. The glutes play an important role in stabilizing the pelvis and preventing it from tilting forward or backward. By engaging the glutes, you can help to maintain proper alignment and avoid over-tilting the pelvis. It needs to be made very clear though, that engaging the glutes doesn't mean to give them a really hard squeeze as though you're trying to crack nuts between your cheeks!! It's more about having them prepped and aware of their role in that exercise. I word it that we are trying to know those muscles are present, rather than have them dominate the exercise. A hard squeeze on the glutes can again cause a restriction of movement. In the Classical Pilates repertoire, there's a flow to it, we need the muscles to be moveable for that to happen. Locking the glutes doesn't allow for fluidity. In the classical world we connect to the glutes via wrapping the thighs (lateral rotation of the thigh bone/ knees turned out while the legs are straight) which naturally draws the tail down a bit. This is a really good thing in terms of lower back space as it works with the pelvic area to do that, rather than all the effort coming from the pelvis directly. There's a blog soon out for you to read on thigh wrapping. Keep an eye out for it!!
A quick touch on rib placement here, as the two tie in. When we find our tail bone on the mat and we are content with our position, if the back ribs are slightly lifted off the mat, we often tuck the tail to help the back ribs open up a bit. This would mean that the pelvic ares is dominating the exercise, and we have to be mindful of this. We don't need our backs to over work or become strained. We need space and fludity of movement.
There are a number of exercises in Pilates that can help to bring a consciousness to pelvic placement and strengthen the powerhouse at the same time. One of the most effective is the pelvic tilt, which involves lying on your back with your knees bent and feet flat on the floor. From here, you will engage your abdominals and use them to tilt your pelvis towards your ribs, lifting your lower back off the mat. Hold for a few seconds, then release and repeat while lengthening the tail bone away on the descent. This can teach you the range your pelvis can go to and give you the chance to learn the difference between long spine position and a flat back position.
I think that most exercises are good for pelvic placement if you make that the focus. It's super important to make the pelvis the centre of attention on a variation on exercises, not just one or two. In daily life we move in many ways and we need our pelvis to cope with that, using true genuine strength and not a perceived strength that comes from locking our hips or only gaining strength in a specific posture.
In conclusion, pelvic placement is a crucial aspect of Pilates that can help to improve posture, prevent injury, and mazimise the effectiveness of your workout. It's a fabulous way to build awareness of your lower back and abs to legs connection. By using your abdominals and connecting to your glutes, you can avoid over-tucking the pelvis and create a strong foundation for your body to work from. In a nutshell, use your whole body for the exercise, consider the body as one, rather than have the pelvis dominate everything you do.
Do you suffer with a tight lower back? If so, try to 'un tuck' and see how that starts to feel for you. We'd love to know if you try new ways out that helps you to release your lower back but still give you power through your movements!!
Comments