Posts Tagged ‘low back stretch’

Ooey Gooey Totally Delicious Saw

Thursday, March 4th, 2010


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The Pilates Saw is one of my favorite mat exercises.  Not only was it extremely helpful in relieving my back pain years ago,it provides a stretch my body craves.  Pilates twisting exercises are awesome for strengthening and stretching the body; however, too many times students attempt to move beyond where his or her body is.  Unfortunately, students end up missing out on the ooey gooey goodness Saw provides.  Saw is totally delicious for strengthening the arms, shoulders, spine, and sides of the body while stretching the shoulders, chest, spine, back of the legs, and front of the hips.                  

It is not uncommon to see students struggle with Saw if they have tightness in the low back, back of the legs, and/or hips.  However, many times that is caused by the student progressing further than the body is ready.  It is more important to tune into your body’s abilities and shed your notion of how you envision the exercise.  Rather you need to understand the exercise, and use it as a tool to unlock your true movement abilities.  When you push to keep up with the crowd, you miss out on the ooey gooey deliciousness your body needs.      

The first common mistake students make is to force into a position that is stressful to the body.  For those who have tight back of the legs and hips, sitting up straight can be difficult as well as strain the body.  It is better to prop yourself up to ease the strain to get more out of the exercise.  Yet, many will still try to perform the exercise without assistance to keep up with those who can sit up straight easily.  If your body is in constant freak out mode, “Get me out of this freakin’ position,” it will put excess strain on the body including the nervous system.  At that point, you have lost all control of the movement.  Your body controls you instead of you controlling your body.  When your body stays in a constant freak out mode, you are unable to release to find the truth of the exercise for YOUR body.  Work the exercise with less stress and the body can respond in a calm way to find the ooey gooey. 

The second common mistake is to twist further than his or her body can twist to reach farther.  In Saw, you are twisting the entire spine, and students have various levels of flexibility in twisting.  Some students have more mobility to twist in the upper spine with little twist in the low spine, vice versa, or some other various combinations of flexibility and inflexibility.  Many students will lift up his or her opposite hip to twist farther, which will limit the benefits of stretching the low back and front of the hips specifically.  It is perfectly fine if you can not reach your baby toe.  When you attempt to twist farther rather than twist smarter, you end up forcing one spot creating hypermobility in one area and continuous tightness in the other areas.  Try twisting smarter rather than farther to twist the entire spine to get the most out of the exercise.  Twist as far as your spine allows with your hips grounded.  Work the exercise smarter and the body can open up faster to find the ooey gooey to twist farther.        

The last common problem is to let the arms and legs get lazy.  As I have stated many times, all Pilates exercises are full body exercises.  Although the focus is on twisting the spine, the arm and leg engagement are equally as important.  If your arms are lazy in the motion, they will hang and pull on the spine affecting how the spine and neck twists.  Many times it will cause excess strain on the shoulders and neck.  An energized arm will help the spine twist with more freedom and ease.  If your legs are not active, the hips will be lazy and make it difficult to ground.  Active legs allow the spine to lift away from the grounded hips to find a more energetic deeper twist.  When the arms and legs stay active in the exercise, the spine can find more ooey gooey deliciousness in the twist.           

Master the Pilates Saw to strengthen the arms, shoulders, spine, and sides of the body while stretching the shoulders, chest, spine, back of the legs, and front of the hips.  But more importantly, master Saw for the ooey gooey deliciousness your body craves.

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Spine Stretch Your Way to Freedom

Tuesday, February 2nd, 2010

A flexible spine is one of the main goals in Pilates.  Joseph Pilates in Return to Life says, “…the only real guide to your true age lies not in years or how you think you feel but as you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life.”  Yet, many have flexibility imbalances in their spine, which can lead to compression in areas or even pain.  Some areas may be tight while other areas may be hypermobile.  Spine Stretch is the perfect exercise to balancing the spine.  If done properly, Spine Stretch will stretch the shoulders, back of the legs, and hips while building strength in the abs, shoulders, arms, and spine.  Ultimately, this exercise will help decompress and find spinal freedom.                  

There are many cues utilized by teachers to describe spinal movement in flexion exercises.  The most common ones are “one vertebra at a time,” “articulate the spine,” “imprint the spine,” and/or “make a C-curve.”  There is nothing wrong with these cues, but what do they mean?  Even if you understand the concept, do you know how to make your body move that way?  Most of us tend to skip spots in our spine because of the current muscle patterns and structure.  We continue to perform these exercises leveraging off of our hypermobile spots and avoiding our tightness.  Although we may get some benefits, we are recreating the same muscle pattern.  The goal is to change the muscle pattern and structure to be more effective and efficient for the body.    

It is important to first figure out your current patterns.  Some areas may be easier than others.  For instance, tight low backs are usually a problem we notice while hypermobility may not be as obvious.  The best way to analyze your current pattern is to practice Spine Stretch up against a wall.  Sit up straight with your spine placed on the wall and tune into how your spine is moving.  If your spine places extra pressure into the wall as you bend forward, that may be a hypermobile area.  If your spine peels off the wall skipping a section, this may be tightness.  As you peel off the wall, the spine should move smoothly and evenly including your low back. 

Once you tune into your current spinal movement, we need to look at possible hindrances that affect the exercise.  The first problem revolves around the hip, back of the leg, and shoulder tightness.  The spine may be limited in its movement when the hips, back of the legs, and shoulders are tight.  The key is to modify to ease the strain on these areas to create more freedom in the spine.  Many students feel defeated if they can’t do the advance version.  But, this tends to cause more strain on the body.  This will hinder the body’s ability to open.  If you continue to strain through the position, you will continue the same muscle patterns.  You may get some benefits, which will be slow and more frustrating.  Remember the goal is not to perform the advance version but rather to decompress and build even flexibility in the spine.  Use modifications to reach your ultimate goal of spinal freedom faster.

The next problem prevalent in this exercise is the main principle of this exercise.  This is not a flat back exercise or a hinge at the hips.  There are very few straight spine exercises in Pilates.  Straight spine work is important because the body should be able to be manipulated in as many ways as possible.  Pilates focus is on manipulation of the spine.  Every Pilates session should take you through spinal flexion, extension, rotation, and side bending.  This is the key to reaching the goal of spinal flexibility.  The Pilates Spine Stretch is a flexion exercise, which will attack the low back, back of the legs, and hips differently than a flat back.  Make sure that you are bending the spine as you pull forward to create a bow shape.         

The last common problem is pushing the body beyond its limits to reach further.  In Pilates, there is no one shape.  There is only the shape that is the most productive for your body.  Each person will look different based on what he/she needs out of the exercise.  However, many students will push their body trying to get further.  Students will reach their arms or strain the back of the legs to get further, which will avoid the spine stretching to the best of its ability.  It is ok if your body does not reach as far forward as the person next to you.  The exercise is to work the areas your body needs to create balance.  More spinal balance and leg flexibility is what will get the body to reach further.   

Master Spine Stretch to decompress the spine, build flexibility in the spine, shoulders, back of the legs, and hips, and improve strength in the abs, shoulders, arms, and spine.  But more importantly, master the Spine Stretch to find spinal freedom.

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Breakin’ Down the Pilates Stomach Series: The Stairway to Heaven Criss Cross Style

Tuesday, January 5th, 2010


Here it is the final exercise of the Pilates Stomach Series, Criss Cross.  We have been building strength in the abs, hips, booty, legs, shoulders, arms, and low back while improving flexibility in the hips, knees, back of the legs, low back, and shoulders with the previous four exercises.  Criss Cross will complete the series by challenging strength, flexibility, and stamina with a twist.  Criss Cross is the final step in the Pilates Stomach Series stairway to freedom.       

Let’s take a look at each of the exercises to reveal the steps that led us to Criss Cross.  We start with the first step, single leg stretch.  This exercise starts to stretch and strengthen the body to prepare for the remainder of the stomach series.  It works the abs and hips with the least amount of strain by stretching one leg out at a time.  When you move through a bent leg position, you lighten the load or strength required to maintain the integrity of the position.  This is also done by stretching one leg at a time.  The body can start to build the strength and flexibility needed to progress to the next step up the stairway, Double Leg Stretch. 

Double Leg Stretch continues to stretch the body while adding a new challenge of strength.  The load is more challenging because both legs and arms are stretching out at the same time.  We still move through the bent leg position; however, we extend both legs and arms out requiring a step up in strength.  This increase of strength is needed to prepare us for the third step on the stairway, Scissors. 

Similar to Single Leg Stretch we start with a motion that moves the legs one at a time.  Yet, more flexibility and strength is needed to keep the legs straight through the entire movement.  It requires a particular level of flexibility in the back of the legs, low back, and front of the hips to maintain a straight leg throughout the entire motions.  As well, the straight legs are the next load challenge.  The further you lengthen away from the body in the movements, the more strength is needed to maintain the integrity of the exercise.  You can consider this a lever.  As the lever gets longer, the more strength it requires to hold.  By utilizing one leg at a time you lighten the load on the longer lever.  This helps prepare us to take the next step, Double Leg Lower and Lift.  The same flexibility is needed as in Scissors; however, the load is heavier by moving both legs at the same time.  The lever is the same while the increase in load challenges the body to keep the integrity of the exercise.  It is important to master each of the steps one at a time because the exercise previous prepares you for the next. It is more challenging to jump up two or three steps than to take one at a time; however, you are more likely to perform the exercises improperly and/or with excess strain.  The key to succeeding upward on the Pilates stairway is to master one step at a time.    

The final step on our Pilates Stomach Series stairway is Criss Cross; however, there are a few struggles that can thwart your climb.  First, concern is the head and neck.  Too many times clients pull on their head and neck to create the twisting motion.  Or many will reach their elbow for their knee causing a pull on the head and neck.  This will strain the neck and limit the benefit of the twist.  The goal is to twist your entire spine.  You can think of twisting your spine like a spiral staircase.  The spiral starts from the bottom and stretches all the way to the top.  Rather than pull on the head or neck, try to twist your navel to start the action and finish the twist with your neck.  As well, reach your shoulder for your knee instead of the elbow to allow your chest to remain open while gazing at your back elbow.  You should feel a deeper twist with more muscle contraction than pulling on the head and neck. 

Second, problem area is the hips and legs.  People will focus so much on the twist they forget about keeping the legs engaged.  The legs will be just as engaged as they are in Single Leg Stretch.  In Single Leg Stretch, you use your arms to pull the knee in tightly.  In Criss Cross, you are using the strength of the hips and legs to create the same feeling.  This will also help you anchor for stability.  Many students will lift their opposite hip when twisting, which avoids their tightness and/or weakness.  The key is to reach the opposite hip to help stabilize the hips to twist deeper while bending the other knee into the shoulder.  Last concern is the lift in the upper body curl.  Because we may lack strength to stay lifted in the curl or are tired by time we hit this exercise, we tend to get lazy and rest as we twist.  The goal is to stay lifted in the upper body curl while twisting.  You can think about trying to keep the upper ribcage and armpit of the side you are twisting towards lifted off the mat as you twist.  It is easy to rest as you twist, but the real strength comes as you learn to keep a lift.    

Master Criss Cross adding a new challenge to your strength, flexibility, and stamina.  But more importantly, master each of the steps needed to reach the top of the Pilates Stomach Series stairway.

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Massage Your Back with the Pilates Exercise Rolling Like a Ball

Tuesday, October 27th, 2009

Rolling in relation to the spine is an important skill in the Pilates repertoire. Joseph defined exercises by rolling and unrolling the spine as well as created rolling exercises utilizing a variety of leg positions. Rolling Like a Ball builds the fundamental skills necessary for other rolling exercises as well as inverted exercises. This exercise can be your nemesis if you have uneven flexibility in the spine, tight hips, or a lack of strength in the hips, booty, and low belly. As well, this exercise can be more harmful than beneficial if you roll improperly or have back injuries such as herniations or bulging discs. If you are able to practice Rolling Like a Ball, it will massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises.

Rolling Like a Ball is not only the first rolling exercise, but also the first inverted exercise taught. Many practice this exercise with the goal of rolling back up to the starting position. You may kick your legs, lift your shoulders, hold your breath, and/or push the upper back out all in hopes of returning to the starting position. However, the focus of this exercise is not to get back to the starting position. The goal is to roll onto your shoulders with your tailbone over your shoulders. This position is key for a variety of inverted Pilates exercises. The previous Pilates skills will be helpful in making your Rolling Like a Ball successful. Your Pilates breath will help create flowing motion, the Hundred provides the ab strength needed to maintain the ball shape, and the Roll Up provides the spinal flexibility necessary to create an even rolling surface. And don’t forget about Single Leg Circle, which provides hip freedom to help release the low back and strength to lift your tailbone to suspend on your shoulders. If you struggle with your Rolling Like a Ball, review the previous articles on these exercises to gain the skills necessary.

Most students ask me why it is important to master the rolling back motion. When you have the flexibility and strength to roll onto your shoulder blades, you will have enough energy to roll back to the starting position with ease. Inversion exercises can be a struggle if your spinal flexibility is imbalanced or you try to muscle through it with just your arms or belly. If you have a build up of tissue in your upper back, tight low back, and/or tight hips, your spine will not create an even rolling surface. Your roll will be like a flat tire. This is another reason why it is important to roll on all parts rather than change the integrity of the exercise to lift back to starting. You miss the key element in building the flexibility needed in this exercise as well as for a healthy spine. It really is all about rolling evenly on all parts of the spine to release excessive tissue in the back while releasing tension in tight spots to create a surface that decompresses the spine evenly.

Not only will flexibility be important, but also the use of the hips, booty, and low belly. It is important to create a full body exercise with control when inverted. It is the only way to get your hips over your shoulders without the booty feeling like a ton of weight. You must find engagement in the legs, hips, booty, and low belly to find the lift that will be supported in your inverted exercises. Lack of engagement in the legs, hips, booty, and low belly many times is the death to an inverted exercise especially Rolling Like a Ball. The booty feels too heavy to control, the shoulders and arms grip to support the motion, and the spine leverages off a particular area continuing to create flexibility imbalances as well as a build up tissue where the leveraging occurs. Learn how to perform Rolling Like a Ball properly to find the strength needed for other inverted exercises while releasing tension in the spine.

Analysis
Before mastering Rolling Like a Ball, you need to check in with the skills you have mastered thus far. Do you still struggle with the Roll Up? Have you started to advance your Hundred? Do you practice Single Leg Circle with a straight or bent knee? Once you know where you are still tight or struggle in these exercises, you can focus on improving them in Rolling Like a Ball. You just may find a new feeling that helps with the other exercises or understand how those exercises can help your Rolling Like a Ball.

Master Rolling Like a Ball to massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises.

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