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.

Pelvic Floor

Breathing into the belly while engaging the pelvic floor is an advanced move, which adds resistance to the contraction. If done correctly, inhalation while maintaining a Kegel is similar to adding a l0 pound weight plate to the pelvic floor. Start clients supine on the Cadillac/Trap Table and progress to using an inhalation while recruiting the pelvic floor

Foot/leg work on the Reformer: inhale three dimensionally to begin and exhale engaging the pelvic floor as the carriage extends away from the bumper With advanced clients, maintain the pelvic floor contraction
against the resistance of the inhalation as the carriage returns to the bumper

Remember that a muscle that is over- contracted is as ineffective as is a muscle that is too 1ong. The same is true for the pelvic floor. It is with deep breathing that we cross train and use the breath to both challenge strength as well as to release tightness. It is very important for the pelvic floor to remain supple; to do this we must be able to both volitionally contract and fully relax this muscle like any other.

After clients get it in supine, progress to sitting, as in Footwork on the Chair With the springs loaded at the lightest setting, find neutral spine in sitting and begin with a deep inhalation into the depth of the belly. On exhalation, press the pedal down accessing a deep Kegel contraction. On the next inhalation, sustain the contraction and even lift higher up into the elevator as such. The challenge is to keep the Kegel contraction while inhaling and using the abdominals to lift the legs. Clients sustain the contraction for 6 presses or so and then they release breathing deeply into the abdominals again. This is particularly important for pregnant clients.

Rectus Abdominis

Because the rectus abdominis inserts into the diaphragm, any tightness/ shortness can inhibit full expansion of the diaphragm and create a forward, shortened posture. We can restore the full capacity of the diaphragm while also establishing core strength.

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