Creating a Positive Movement Experience with Pilates
Written by Andrea Ansenberger, DC
Like many, I started my pilates journey after struggling with chronic low back pain. I tried various treatment modalities without lasting relief and at some point between flare ups, I decided to try something new. I thought pilates would be easy but I was sorely mistaken and quickly learned that my body mechanics were far from optimal. What struck me the most about pilates was how humbling the simplest movements were.
Our bodies naturally find the path of least resistance during movement. A person that is deemed “strong” may be strong in their ability to offload the work from the correct muscle groups. When we have muscular weakness, our bodies are constantly trying to find stability elsewhere, disrupting the balance between structures. This creates compensatory movement strategies and misalignments that are so subtle they may not be noticeable unless a person has symptoms. Examples of symptoms include pain, feeling the wrong muscle groups when doing a specific exercise (a common example of this is feeling quads or low back instead of glutes), or constantly feeling the need to stretch without any lasting relief.
Oftentimes, the more physically fit an individual is, the easier it is to mask compensations, leading to repetitive overuse injuries. If we don’t have the accessible range of motion in any targeted body part, we will change our position to accommodate for it. Multiple dysfunctional movement patterns can be layered on top of one another and are built up over the course of many years. In my case, I had gotten into the bad habit of muscling through different high level exercises that I simply did not have the strength for. This created poor movement strategies, leading to pain.
During my first few sessions, I was introduced to the main principles of pilates. These are like puzzle pieces and once they are put together, our bodies become stronger and more coordinated. These principles include breath, mobility, dynamic alignment, control and movement integration. To anyone starting out in pilates, they know that breathing efficiently is easier said than done! However, with awareness and repetition it quickly becomes intuitive, creating the groundwork to advance into the next principles. Restoring optimal mobility and alignment of structures such as the spine, pelvis and ribcage also helps develop a solid foundation to build strength and core control.
With repetition and practice, mastering these basic yet sometimes challenging concepts is enough to create change and rewire existing movement strategies in the body. This shifts our way of moving so novel neuromuscular patterns can be formed to create new muscle memory.
Pilates is an incredible tool for promoting mindful movement and improving body awareness. A positive movement experience means something different for everyone. Personally, no longer being fearful of injuring myself and being in frequent pain was the most valuable benefit for me. Other examples of positive movement experiences include challenging your body with new, advanced exercises, faster recovery post-injury/surgery and eliminating fear avoidant behaviors such as lifting heavy objects or even avoiding certain hobbies/travel in fear they will cause pain. Pilates is adaptable to everyone and empowers individuals to move safely and effectively.
Hoping to give pilates a try? Learn more here and book a free discovery call with us today to discuss your unique symptoms.
