Get the Ball Rolling --Demystifying the "C Curve"

Is your "open leg rocker" more like "open leg dropper?"  Does your "teaser" leave you tense? 

If you're in class asking yourself, "Why can't I do this?'  You are not alone. 
Rolling exercises habitually invoke a collective sense of frustration from many pilates clients, regardless of their skill level or abdominal strength.   

The inability to roll on your spine smoothly and with control can be incredibly humbling.  And there are plenty of exercises in the Pilates repertoire that involve this skill: rolling like a ball, roll up, roll over, neck pull, just to name a few. 

So what is it about these particular exercises that causes such difficulty?    The answer lies literally in the shape of your spine.  Often people with certain posture types (tendencies in position of the spine and pelvis) have a much tougher time with these types of movements.  Quite simply, certain posture types curve more readily than others. 

Our spines have two naturally occurring curves, one at our upper back (thoracic curve) and the other in the small of our back (lumbar curve).  One of the many things these curves do is act as shock absorbers for dispersing the torque and forces that we incur throughout our everyday lives.

An exaggerated lumbar curve (lower back) is called lordosis.  People with lordotic spines typically have tighter hamstrings and hip flexors.  They also tend to have a lower back that is tight and short and somewhat inflexible because the pelvis biases towards an anteriorly tilted position (hipbones spilling forward to the toes, tail bone pointing to the ceiling). 

The ability to create a "C curve" is essential in the success of mastering most rolling exercises.  Mimicking the shape of a "C" this curve occurs when the upper back and pelvis are flexed forward (hipbones tipping backward, tail bone pulling forward to the nose, nose to the tail bone).   It is can described as a scooping or hollowing sensation and the abdominals work beautifully in this position to protect the lower back, activate the core and allow the spine to roll. 

People with lordosis can have a fairly difficult time placing their hips in neutral pelvis (hip bones on the same plane with the pubic bone).  To then ask the pelvis to tilt into a "C curve" puts an even greater demand on the already tight lower back and hamstrings since it is the exact opposite of the naturally occurring preferred position of their pelvis.  It is no wonder that for these people, "rolling like a ball" quite literally leaves them flat.  Therefore, it is rare that a client's ability to roll is solely a question of their strength, experience or even effort.  Posture type definitely plays a huge hand in one's ability to roll. 

So if you think you have a lordotic spine or just seem to have a tough time creating an effective "C curve" try these tips.  

1.  Give yourself a few extra repetitions of an exercise.  Sometimes your back needs a few repetitions before it fully releases / lengthens appropriately. 

2.  Use a prop.  Balls, bands, bars, straps often will provide the right leverage in assisting your pelvis to tilt properly.  Try sitting up against a rolled towel for the roll up.  It works wonders. 

3.  Use a modified version of the exercise first to get you to the full version later.  Placing your hands on the back of your thighs verses on your ankles for "rolling like a ball" is a great modification to lessen the tension and tightness of the back. 

Give it a try.  You'll be rockin' and rollin' in no time. 


Thanks to Angelique for this article.


Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English.  She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals.  Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates.  She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program.  In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence.  Additionally, she is certified by the Pilates Method Alliance.  Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.

"LESS is more"

In pilates you'll often gain optimal results from an exercise when you make your movements smaller rather than larger.  As with most things in life, "less is more." That's right. You read it.  In a world were we shop for 45 rolls of toilet paper at a time, drink from coffee cups large enough to fill our gas tanks and eat muffins capable of feeding a family of four....Bigger is not always better.

It is common practice to go to extreme ranges of motion during an exercise because it makes us "feel" like we are working harder, but are we really?  The opposite is most likely true.  Next time you have a moment like this ask yourself, "What am I really feeling?"  Understanding where a movement comes from and what muscles should be used to initiate it is the essence of the work of pilates.  And arguably, at times it can be even more important than the actual movement itself.  Exercises where there is very little or even no movement incurred can literally produce a brow-full of sweat and a mountain of shaking muscles which is so much more effective than moving in an exaggerated way, just for the sake of creating motion.

Sometimes the names of exercises can be somewhat misleading / deceptive in that the mind shifts the focus to the particular body part named--leg circles, arm circles--just to name a few.  The objective of these particular exercises is not to create the biggest circle possible, but instead to be exceptionally steady and solid in the trunk and core despite the circular action of the limb.  Try shifting your mentality.  Instead of wondering if your movement is big enough, evaluate to see if you're making a connection to your core during the exercise. And if you're not, the question should then be why and what can I do to make one.  One strategy may be to limit your range of motion. Frequently moving your extremities beyond a certain point actually makes it harder to stabilize your core. For example, when your arms move behind your shoulders during an arm circle, the muscles required to stabilize your shoulder girdle and trunk are simply not accessible.  And even worse, other muscles--the dreaded "traps"--are very likely to take over. You may not be feeling any core muscles because they simply can't engage due to the position you are in. So don't be afraid to be conservative and employ restraint.  It is absolutely okay if you aren't moving as high, wide or far as the person next to you.

It can be difficult to employ this technique, especially if you have a tendency to hyper-extend your joints (knees, elbows, etc.) as most of us do.  However, just because you can move your body to an extreme position, doesn't necessarily mean that you should.  And as with any habit it takes mindful practice to create new muscle memory.  Be patient.  Give yourself time to work in this different way.  Changes such as these won't happen overnight, but when they do will dramatically transform your posture and the way you move.

Try thinking about creating length and depth throughout your body during your movement.  Imagine someone gently pulling on your limb right before you lift or move it. Visualize moving the biggest part of the extremity first.  In the case of lifting the leg to your side, rather than thinking of raising your foot off the ground, focus on reaching the thigh bone away from your trunk as you raise the leg instead.  These techniques will not only help you to establish the proper range of motion and form for each exercise, but also create a wonderfully deep connection to your core as well.

So remember, the next time you're in the studio taking a lesson or class, tell yourself..."Go big or go PILATES!"


Special thanks to Angelique Christensen for this guest post.

Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.

Pilates Anytime | Workshop - Interview with Madeline Black - Madeline Black - 03/09/2011

Pilates Anytime | Workshop - Interview with Madeline Black - Madeline Black - 03/09/2011

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What is your favorite Pilates exercise?

Do you rock when you roll (like a ball)? Is plank a pleasure? Does your back extension go swimmingly? What is it for you? We all have certain exercises that illicit a sense of joy when performed during class. However it should be considered that often the exercises that we don't like or don't do well are the ones that our bodies actually need to do more. There is a reason why we tend to gravitate towards the exercises that we like. Typically it is because they are easier for our body to perform. The body will always choose the path of least resistance first. In other words, it will execute the easiest way to do something over the more challenging. And the easiest way isn't necessarily the most effective. This philosophy can perpetuate our imbalances and inhibit us from finding a true sense of strength.




Sometimes this preference is due to the body's own function. There is often more to it, however it can come down to something as simple as tighter and weaker sides of the body. Have you ever noticed that performing side bending exercises feel different from one side to the other? Typically, people are stronger on their dominant side and therefore are often also less flexible. Conversely, their non-dominant side exhibits weaker musculature. This decreased strength translates to looser and more flexible muscles. This reciprocal relationship can also contribute to less stability and faulty alignment on both sides. For example, when performing a side bend, you may notice that you may have difficulty keeping your trunk "square" (or aligned to your hips) as you stretch your dominant side. That is because the more substantial muscles in that side of the trunk are much tighter and can cause the body to compensate (or cheat) in a way to avoid fully stretching the side trunk muscles. This can be demonstrated by a very slight involuntary twisting or rotation of the spine towards the mid-line of the body. Side bending to the non-dominant side does not present quite the same instability as the looser/weaker side favors being stretched.

This imbalance is also present in other oblique exercises. Side sit ups executed on the non-dominant side of the body are commonly more challenging than those done on the dominant side. The weaker oblique, spinal and back muscles on this side of the torso contribute to the overall instability of the trunk and pelvis, making it harder for the body to flex the spine with rotation. The result is often jerkiness or a sense of awkwardness throughout the movement. Without correct alignment through the trunk, the proper muscles often work inefficiently or even not at all.

The same can be said of leg exercises on the mat or with equipment. It is a common misconception, but your dominant leg is typically in many ways your weaker leg. Although you may have more control and mastery over your dominant appendage in some ways, it does not prefer to bear weight. Think about this the next time you walk across the room. Which leg did you step forward with first? Most likely it was your dominant leg. You may also find that when standing, your body is unconsciously shifted to your non-dominant side. Therefore, this leg prefers to bear weight. This does not necessarily mean that your leg is more organized or that your gait is better on this side, it means that it is more comfortable bearing weight. This accounts for the great disparity when carrying out standing exercises from one leg to the other.

At times, our attraction to or avoidance of an exercise stems from a structural standpoint. Some individuals have an excessive curvature of the lower spine which tilts the tailbone towards the back of the body. With this lordotic posture of the spine, it can be quite challenging to bring the pelvis into a forward (toward the nose) position. This pelvic placement is required in all rolling exercises. Therefore, it makes perfect sense, why for some, the Roll Up exercise is accompanied by more of a roll of the eyes than that of the spine.

These types of imbalances occur throughout the whole body and dictate our inclinations towards certain exercises. One of the goals of Pilates is to establish a sense of symmetry to the body. You may try to remedy these disparities by training one side of the body more deeply than the other. That could involve adding more repetitions to the weaker side, holding a stretch on the tighter side for longer, or using a prop or other assist to create better initial stability to properly engage the correct group of muscles for a particular exercise. With time, working in this unbalanced way will afford you more fluidity, control and strength throughout the whole body. So remember, if your teaser makes you tremble, more often than not...it might be exactly what you need.

Special thanks to Angelique Christensen for this guest post.

About

Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.

The Weight of the World...

Is resting on your shoulders. Or at least that's what it often feels like, doesn't it? Who hasn't experienced tight, cramped, knotted muscles in the neck and shoulders after a long, stressful day. Muscle strain in this area of the body can contribute to rounded shoulders, poor posture and even tension headaches. Overly active shoulder muscles reflect the tension and anxiety we carry with us throughout the course of the day.

Unfortunately, relieving this strain is not as easy as simply telling yourself to relax your shoulders. Because more than likely, five minutes later, your shoulders are back in the same position they were before. If you don't engage the appropriate muscles to properly stabilize the shoulder blades, keeping them in place, it won't matter how much you try to relax your muscles.

Most people don't realize that the shoulder blades, those flat triangular bones that sit on the back, are capable of quite a bit of movement. They can go up and down, towards and away from the spine, and even turn slightly. The ideal position of the shoulder blades is a slight, constant downwards (towards the hips) directional pull. Muscles in the back and trunk (mid to lower trapezius, serratus anterior) are responsible for this depression of the shoulder blades, rather than the muscles in the neck or shoulders themselves. These muscles ultimately become strained and overworked as they were not designed to be used this way and are highly inefficient at this task.

One of the best ways to understand this concept is to think of stabilization of the shoulder blades like the workings of a pulley system. If you were to raise your arm straight up towards your your head, the shoulder blades must draw downwards. Just like a pulley, the higher you lift your arm, the more depression you need in the shoulder blades. Additionally, after a certain degree of lift of the arm, the shoulder blades not only pull downwards but turn, like fans rotating in opposite directions. All of this occurs to create adequate space for the upper arm bone, enable the back and trunk to get stronger and encourage the muscles in the neck and shoulders to relax.

Essentially, the harder you work--the more relaxed you'll be. The next time you're feeling tense and overwhelmed, focus on engaging the muscles in your back and trunk as well as softening your shoulders. So just because you carry the world on your back, doesn't mean that you have to look like you do.

Special thanks to Angelique Christensen for this guest post.

About

Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.

Understanding the Importance of the Pelvic Floor

Let's face it, your pelvic floor is probably not a regular topic of
conversation. Yet it is estimated that anywhere from 12 to 15 million people in
the US suffer from incontinence, of which 85% are women. And while there may be
inherited genetic conditions or various disorders and diseases that may
contribute to this unpleasant occurrence, there is no doubt that strong pelvic
floor muscles are crucial for everyone.

Thankfully for most of us the inner workings of our pelvic girdle is intact and
healthy. This system is something that we probably take for granted, unless
problems arise. However, it is a common misconception that incontinence is a
necessary condition of aging or even childbirth.

When thinking of the pelvic floor, first one must understand the basic shape of
the bottom of the pelvis itself. The two prominent bones that you sit on are
called the sitz bones. They are literally the bottom of the pelvis. In the
front of the sitz bones you have your pubic bone and in the back is your
tailbone. Imagine these four bones as a diamond shape.

Now visualize this pelvic diamond like a frame. There are intricate workings of
muscles in this area, but for our sake, think of the muscles between
these four points like a canvas that is being pulled across this frame.
To find your pelvic floor, sit on a chair or stability ball. Inhale and try to
relax the canvas slightly, allowing the muscles to sag. Upon exhalation, pull/lift up (towards the top of the head) this canvas away from the frame. Imagine the muscles pulling away from all four points of your pelvic diamond. Try not to tighten these muscles intensely, but rather apply a subtle contraction to lift the muscles instead. You may have difficulty even finding these muscles at first, however it just takes a little bit of practice. And just like any other
group of muscles in your body they need to be both strong and flexible.

The job of this area of our pelvic diamond is to create a structure of support
for our pelvic organs and resist the effects of gravity. Just like the bottom
of a cardboard box, the pelvic floor needs to be strong to hold the contents of
the pelvis and lower trunk.

As an added bonus, when you engage your pelvic floor you may notice an
involuntary, complimentary engagement of the lower abdominals as well, like a
seat belt tightening across the hips. The intra-abdominal pressure that is
created during correct use of the pelvic floor acts as a brace or splint for the
abdominals and muscles in the back. It is during this exhalation that the core is most effectively engaged to provide stability and reinforcement for the movements of the limbs and body.

The pelvic floor is a dynamic group of muscles capable of amazing power and
support for the whole body. Therefore, take care of your pelvic floor and it will be sure to take care of you too...Do more pilates!

Special thanks to Angelique Christensen for this guest post.

About

Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.