If we don’t breathe, no oxygen arrives to the heart, brain and muscles………
So Pilates. Let’s take it step by step, breath by breath.
Pilates breathing is three-dimensional, diaphragmatic breathing.
Inhale and gentle contract the pelvic floor muscles to activate the transversus abdominal muscle and multifidus muscles, which segmentally stabilize the lumbar spine on the pelvis. Try to perceive the diaphragm as it lowers towards the pelvic floor (like a parachute). As you exhale feel the diaphragm bounce off the pelvic floor and rise up into your rib cage, supplying oxygen to your muscles , brain and heart.
Pilates breathing creates intra-abdominal pressure which opens the space between the vertebrae. You will already be feeling feel good.
Pilates trains all the body’s muscles and corrects muscle imbalances. So if we are out of shape the weaker muscles become weaker and the stronger ones stronger causing muscular imbalances – the first cause of injuries and chronic bad back pain.
When practicing Pilates it is important to first recruit the tonic muscles , especially when we need to rehabilitate. Every contraction is gentle, fluid and controlled in order to activate the tonic muscles : “ the whispering muscles”otherwise known as the local stabilizers. These are the muscles nearest to our joints, the muscles that provide proprioceptive input about joint position, range and rate of movement. Engage them gently and feel the power.
Secondly, we recruit the global stabilizers (the muscles which cover one joint)the talking muscles” and finally the big muscles (the global mobilizers) the ones which span multiple joints, the “shouting muscles”.
Feeling our bones realign and feeling our body stabilizing. No shaking , no rocking, no rolling. JUST “WHISPERING”.
When you first start Pilates, you will realise how the most apparently simple movement , with a small range of motion, with no rocking and no rolling can be so difficult. So Pilates: breathe, control, concentrate, perceive, coordinate from the core.
Don’t engage those big , strong muscles (the global stabilizers and mobilizers) yet because they will take control. First just “whisper”, recruit the tonic muscles (the local stabilizers). No shaking , no rocking, no rolling.
Once you can control the whispering muscles you’re ready to start recruiting the talking muscles and finally the shouting muscles.
So… Pilates …first just whisper, before you begin to talk, and then you’ll be able to shout right out loud! You’ll be aware of your body movement and feel in control of your body and your mind.