Too often, because of our dance roots and our focus on aesthetics - the look, the line - we limit our capacity to breathe fully by closing the anterior ribs during inhalation. But inhalation should expand the rib cage so that each exhalation is an opportunity to activate the powerful source of strength provided by the pelvic floor.

Diaphragm

One of the many breakthroughs of an evolved Pilates Method is the capacity of the lungs to expand into the posterior and lateral rib cage-and also anteriorly. With inhalation, the diaphragm contracts and descends along the central tendon decreasing abdominal volume and increasing abdominal pressure while increasing thoracic volume and decreasing thoracic pressure. Ideally during this inhalation the thorax expands three dimensionally. In our attempt to stabilize the ribs in the front during inhalation, we have decreased the potential volume of the thoracic cavity and the flexibility of the diaphragm. If the diaphragm is rigid, it cuts the body in half, which interferes with our goal of a lengthened upright posture.

Rib Movement

I like to think of the ribs as Levolor TM blinds: on inhalation, they open in front and close in back thus facilitating extension. On exhalation, the ribs naturally close in the front and open in the back thus facilitating flexion. During spinal extension, we must fully engage the abdominal muscles to protect the lumbar spine. During spinal flexion, we can begin the process of accessing the pelvic floor when the client is supine, in neutral: the last rib should still remain in contact with the surface beneath to prevent hyper-extension of the spines at T-12. When the spine is stable, the diaphragm is allowed to expand fully in all directions creating suppleness that with time will facilitate a lengthened upright posture. (more…)

Considerations for Green Teachers

I have been training teachers for the PhysicalMind Institute for nine years. My staff here at Bodyline has always Consisted of a blend of highly-experienced certified teachers with recent Concentration graduates. I have had the opportunity to watch many of my former students morph into seasoned teachers, but I have also become acutely aware of the pitfalls that new teachers can fall into.

Although it can be a huge asset to begin your career in the company of many other certified pilates teachers, it can also be challenging. Many of the clients that you will be working with are experienced and will be comparing your session to their previous workouts. Unfortunately this is a rite of passage for all new teachers, No matter how long you have trained or how many workshops you have attended, nothing can take the place of applying your knowledge with a real, paying client. It is impossible for me to prepare new teachers for every situation they will encounter, even with the dose of reality that Concentration teaching hours has given them. My goal with students is to provide them with the tools they need to teach safely and intelligently, and to inspire them to keep growing.

Props are Tools not Crutches

I know that a new teacher isn’t teaching Pilates if I see them give a prop to every client for every exercise. Most often a teacher will place balls and rings in various positions and cue their client to squeeze. Yes, your clients will feel something, for sure. They may even think and feel like they are getting “worked out.” Anybody can teach that way. This approach may appear Pilates-like, but it is not how we train PhysicalMind teachers. Props should be used to enhance a client’s awareness and connection to their body, not replace it. Bands, balls, etc. can be extremely useful and do give clients a deeper experience when used discriminately. Your goal as a teacher should be to give your clients a workout they can feel that is not dependent on the use of props. I do believe that most clients need to at least break a sweat during their sessions. A good teacher can do this just by teaching a modified hundred with correct Bow positioning.

Why So Much Flexion?

Green teachers tend to give sessions which overly emphasize flexion. While many clients would benefit the most from stabilization, it is easier to get clients to feel their abdominals while rolling up and down rather than while executing a leg circle. Likewise, it is easier for clients to feel the engagement of their glutes and hamstrings while performing an articulated bridge than it is for them to find the same connection during footwork. Balance should be your mantra. Be sure to teach stabilization, extension and rotation in as many planes as possible. As you become more proficient, begin to explore ways to take clients upright integrating exercises from Initiation and Concentration 201. (more…)