I love encouraging clients to pay attention to all parts of a movement or exercise, particularly how we get into it! Being mindful of each detail is something I really try to impart into all my sessions as using this approach maximises the efficiency and effectiveness for each exercise and ensures you are moving in a position that is safe and sufficiently comfortable and/or challenging enough for YOUR body.
For example, if you are doing The Hundred exercise, taking the time to notice how you position yourself ready for the movement, is going to make you feel more equipped to execute the exercise well. Asking someone who has never done Pilates before to try the exercise in the most challenging position (spine flexed and legs extended and low to the floor) wouldn’t make much sense if they haven’t first experienced it with their legs in table top (a much easier position to maintain) After all would you attempt a hill start in your car if you hadn't learnt how to use your gears/brake? Of course not! And the same principles apply to Pilates movement.
Can we expect to move effectively through any exercise if we are not aware of the finer details of preparing for it? Many times, I have seen people literally fling their legs into position for the Hundred! I always remind my clients to bring their legs up one at a time and try to do it without shifting their pelvis and low back and sensing the engagement of their core muscles before they move. I sometimes feel a little pedantic on this, however there is a purpose to this constant reminder!
To quote master instructor Rael Isacowitz, founder of BASI Pilates and author of ‘Pilates’, “Setup is 90 percent of the exercise and the movement is 10 percent…the setup allows the mind and body to work together to achieve optimum alignment and muscle recruitment”
He further states, “the set up may take 5 seconds or 30 seconds- take the time you need… the better you know your body and reorganise your own habits and compensations, the more refined this process becomes. In essence the exercise begins long before movement is apparent”
There is so much wisdom and experience in that statement, While I try not to ‘over correct’ clients during their sessions and give them the space to explore and find flow in their movements, having reminders and ultimately an intrinsic ‘checklist’ for each exercise setup is a valuable skill to acquire.
Today one of my lovely long-term clients mentioned she had lower back pain after a recent class she had attended elsewhere. She described how the instructor did not describe the set up for each movement and offered limited feedback during the exercises. My client was surprised by this approach and although she is experienced in the set up of many of the exercises still felt that she needed to hear those reminders in the class and because she didn’t, left feeling unsupported and dissatisfied. As an instructor hearing about these experiences, it is frustrating but also really reinforces the importance of setting up well and knowing why.
Pilates continues to grow in popularity (which is great!) Here in Cairns, bigger group reformer classes are being added to gym timetables and I am sure this is the trend in many other places. There may not always be opportunity for individual feedback for each client in these classes, so having a solid foundation and knowledge will really help you set up for success, no matter where or how you choose to practice, online, 1:1, a small or big group!
Watch the beginner video guide below for some tips on setting up your tabletop position – a vital position to be able to do well in reformer/mat classes. You can also find more video tutorials for beginners in the website library or take a look at my new YouTube channel (link in the video) for more Pilates classes and inspiration♥
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