Writer: Lucia Farina
At Trinity we only teach Classical Pilates. It’s a physical exercise system that was developed by Joseph Pilates in the early 20th century. It is known for its emphasis on precise movements, controlled breathing, and the use of specialised equipment that you would only find at a classical studio, say, rather than a commercial gym space. The equipment is expensive and needs to come from an accredited and official Classical manufacturer to qualify as legit classical apparatus.
One of the fundamental principles of Classical Pilates is the lateral rotation of the thigh. We call it the “thigh wrap” and in this blog we will explore the benefits of the wrap and how it can help to keep space in the lower back, work on hips, and keep feet better aligned.
The lateral rotation of the thigh is a movement that involves turning the thigh bone outwards, away from the body which put your feet in a V position, toes turned out. This movement is particularly important in Pilates because it helps to keep the pelvis stable and maintain the natural curvature of the spine. When the thigh bones are rotated outwards, the hip joint is opened up, allowing the lower back to lengthen and the spine to maintain its natural curve. This can help to prevent lower back pain and discomfort, which is a common problem for a lot of us. It also allows us to lengthen through our tail bone without excessive glute tension. It's important to note that the leg rotation must stem from the thighs and hips, and not the ankles. The feet are turned out because the thigh and hip are rotating, the foot naturally follows on from there.
Another benefit of the lateral rotation of the thigh is that it can help to work on the hips. By rotating the thigh bone outwards, the muscles of the hips are engaged, which can help to improve their strength and flexibility. This can be particularly beneficial for people who are looking to improve their overall fitness, as strong and flexible hips can help to improve balance and stability, as well as reduce the risk of injury.
In addition to these benefits, the lateral rotation of the thigh can also help to keep the feet better aligned. When the thigh bones are rotated outwards, the knees and feet are also turned outwards, which can help to align the feet with the rest of the body. This can be particularly useful for people who have issues with their feet or who are looking to improve their balance and stability. The thigh wrap can help to encourage an instep lift in the foot as it draws up the entire thigh and inner leg. It's good to check that our feet are not too turned out. The V shape we make with our feet can be small, this can help to encourage the movement to come from higher up. Feet turned out wide without hip connection can out a strain on the knee and we can avoid that very easily.
Another really useful benefit to the Classic thigh wrap is during any exercise where the legs are raised, for example, the hundred, or the teaser. It can help to draw energy to the posterior chain of the body and ease up the need to over grip through the hip flexors and quads. The wrap generally tends to open up that from part of the pelvis and release unwanted clenching which causes aching and restriction in movement and often, pain.
The thigh wrap can work wonders for those whos knees medially rotate, or knock knee type of leg positions. This was particularly useful for me, as my knees used to rotate inwards. From constant work in the wrap, now my knees more naturally face forward. That's a huge benefit of working in lateral rotation that benefits many of us.
The thigh wrap is most definitely a super valuable part of classical Pilates but not necessarily for everyone or for long term practice. The aim is to connect the back and mid line of the body. It draws all the energy inward, which supports the spine and skeletal structure while we move and can help towards a more balanced standing posture as well. The aim long term when we get into advanced work is to try and keep all the muscles that work to get us into the thigh wrap fully engaged and activated, but in parallel. We don't walk around like ducks with our feet out, nor is that encouraged, so eventually once all the wrap muscles are connected, we then create challenge by working parallel which is the more organic, natural way to be positioned.
While the lateral rotation of the thigh can be beneficial for many people, there are some conditions where it may not be suitable. For example, people who have hip replacements or other hip problems may need to avoid this movement or modify it to suit their individual needs. Similarly, people who have lower back pain or other spinal issues should always consult with their healthcare provider before beginning any new exercise program, including Pilates. Sometimes just the way a persons thigh bones sit in their hip would mean their body doesn't enjoy that position, and that's perfectly ok, there's no need to force it, we need to go where the body flows it is not the end of the world if you cannot wrap and you can still have a thorough workout and engage those same muscles in other ways on all the various apparatus we have.
Ultimately it comes down to communication and listening to your body. If something feels off or causes hurt, then you must really listen to that and let it be known to your teacher. We are here to help you, not harm you. Even if you don't have any issues known to you that would affect you during exercise, if you are uncomfortable, that is enough reason and it's down to you to have the autonomy to mention that and allow us to work with you on having a great Pilates work out, which is our main focus here at Trinity.
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