This weekend I taught PILATES Upright. It was wonderful to see all deepen their core connections with solid leg foundations.
New ideas of stabilization can enhance the body without making the body rigid. Past old principles of knitting the ribs together and tucking does not allow proper movement principles of walking, dancing, golf and tennis for example. The problems of the back being hyperextended may have other reasons than weak upper abdominals.
How does the legs organize the pelvis?
Are the legs not doing their correct job and the back is compensating?
The Back muscles are tight.
The iliopsoas is tight.
When I feel well organized over my legs, my abdominals naturally engaged. With full breath and a diaphragm that moves, the pelvic floor and transverse abdominus can engage. Knitting the ribs together diminishes the movement of the diaphragm.
Visualizing the multifidus helps me get back my flexion in my ribcage of a neutral spine. We have a skeleton at the studio that suppose to move. Seeing the skeleton, its posture is horrible. When I bring the spinal processes together, you can see the skeleton come back to a neutral spine and the ribs open in the back.
Taking a stand
What makes Pilates Upright different is using the block. Betweeen a workshop with Liz Koch, Marika Molnar and my studies in yoga, they inspired me to play with the block to explore balance and correct sequencing in standing. Many are trying to use the gesture side to hold themselves up. The block shows how important the standing leg is.