Teresa Malins

Too much navel to spine

As I mentioned in one of my last posts, we have assossiated modern day Pilates with a 'navel to spine' technique.  It does infuriate me!  Although 'navel to spine' gives the impression that we're 'drawing in' or 'scooping'(I prefer the latter), it also is very often confused with sucking in the stomach and if you do this, you automatically hold your breath, which gives the opposite to the desired effect. 

It's pretty difficult from an instructors standpoint as sometimes, and especially when teaching beginners, we have to find cues to describe the technique of recruiting the deep abdominals without adding too much confusion. Hence 'navel to spine'!

So often my clients tell  me that during their daily activities, they remember what they have learnt during their Pilates session and start to draw in their navel to their spine.  This is great! It helps to create a more general awareness of how we carry ourselves and also helps to improve posture- but have you ever considered that maybe you are using your transversus abdominus(deep abdominals) too much?

Have you ever considered that our transversus abdominus(TVA), which along with other muscles, help to protect our spine and if recruited too much will lose its desired effect?  If we spend all our time in Pilates sessions pulling navel to spine and then practise again whenever we remember during the day, for sustained periods of time, our poor TVA loses its power of contraction when it is really needed. 

If we were to have an accident or fall over for example, normally at times such as these our TVA will automatically contract to protect our spine (the flight or fight syndrome).  If it has been previously recruited over long periods of time, come to the time when it's really needed, it will inevitably lose its power, making us more prone to injury.

So what do we do?

We chose our teachers carefully. 

By finding an instructor that knows enough about the functioning of the human body and its responses to different, subtle anatomical changes - the TVA can fire naturally and great results can happen in the body without one mention of pulling 'navel to spine'! 

Some Nice Thoughts To Live By...

• Take into account that great love and achievments involve great risk.
• When you lose, dont lose the lesson.
• Follow the three R's- Respect for self, Respect for others, Responsibility for all your actions.
• Remember that sometimes not getting what you want is a wonderful stroke of luck!
• Learn the rules so you know how to break them properly.
• When you realize you've made a mistake, take immediate steps to correct it.
• Spend some time alone every day.
• Open your arms to change but dont let go of your values.
• Remember that silence is sometimes the best answer.
• Live a good honourable life, then look back- you'll be able to enjoy it a second time.
• A loving atmosphere in your home is the foundation for your life.
• In disagreements with loved ones, only deal with the current situation.  Dont bring up the past.
• Share your knowledge, it's the way to acheive immortality.
• Be gentle with the earth.
• Once a year go somewhere you've never been before.
• Remember that the best relationship is one in which your love for each other exceeds your need for each other.
• Judge your success by what you had to give up in order to get it.
• Approach love and cooking with reckless abandon.
• Don't let a little dispute injure a great friendship.

                                           -Dalai Lama

About me

Looking back, my career before Pilates was really quite successful! I spent over 15 years in the fitness industry, teaching aerobics and step choreography classes in Central London and Sydney, Australia. I presented master classes, appeared on National and International TV, featured and presented in bestselling videos and dvds as well as acting as Group Fitness Manager in two of Central London's Premier health clubs.

To me, back then, movement meant complicated choreography, fast thinking, fast footwork and basically throwing myself around the room until I was drenched in sweat and my body ached. My class participants loved it, and needless to say my classes were really popular.  It was about looking fit, and as long as I looked the part- that was what mattered. Looking back I was operating from the place of the ‘ego’.  I didn’t really ‘listen’ to what my body was telling me.  I don’t think a day went by when my body didn’t ache, but I kept going, pushing through my pain.  My chiropractic treatments became more regular and I was advised to give up teaching.

I started attending Pilates classes to help manage my ongoing back pain and here I learned to move with a new awareness and started to notice subtle changes in my posture which in turn reduced the pain in my lumbar spine.  I realized that this type of movement was more about ‘listening’ to what my body was telling me rather than ignoring it.  It was more about how I felt inside rather than what I looked like on the surface.  A great shift had occurred in my outlook towards exercising.

Recognizing the benefits, I decided to learn more about the Pilates Method of movement and went to Toronto, Canada to engage in my teacher training at the world renowned Stott Pilates studio. I never looked back! Realizing how much there is to learn, I embarked on another teacher training program with Polestar Pilates in London.  I continue to regularly update my knowledge and am grateful to have trained and worked with some of the most inspirational teachers in the industry.  I see Pilates as a deep learning experience and a life changing awakening of the body in which the benefits and possibilities are endless. 

I fill my time now by tutoring and assessing Pilates Matwork courses for Future Fit Training, teaching Pilates Matwork classes in and around Nottingham and working with one to one clients on the Reformer.   I am also Group Exercise Coordinator at Virgin Active, Nottingham and teach Pilates to the players of Nottingham Forest Football Club.

The History of Pilates

Joseph H Pilates (1880-1967) had been an accomplished boxer, diver, gymnast, circus performer and had even worked as a model for anatomical drawings. Not bad for someone, that as a boy suffered from asthma, rickets and rheumatic fever!

German born Pilates, moved to England and with the outbreak of World War 1 was interned in English camps, along with other German Nationals. Whilst in these camps, Joseph devised a series of exercises that could overcome injuries and postural problems.

He started to train other internees in his matwork exercises and devised makeshift exercise aids by attaching bedsprings in various positions so patients recovering from injury could exercise safely.

In the late 1920's Joseph Pilates moved to New York where he opened a studio, sharing an address with the New York City Ballet. Ballet dancers were drawn to his work and the word began to spread. After his death, his work continued, being passed down by his wife and friend and then on through a second generation of Pilates instructors.

Hollywood celebrities discovered Pilates and soon the media began to cover the Pilates Method extensively. The public then listened and the Pilates Method went 'through the roof'! Millions of people continue to practice Pilates and the numbers are still growing.

It has become a firm favorite for movie stars, dancers and the general public alike, benefiting anyone from pregnant women, back pain sufferers, people recovering from injuries and professional sports people.

Principles of Pilates

The Pilates method is divided into 9 principles, all of which are used throughout a session/class.

The first of these principles is CONCENTRATION and the awareness that allows you to focus the mind on what the body is doing. With concentration comes CONTROL, we must allow our neuro-muscular connections to guide us through movements that are not sloppy but performed with integrity.

By CENTERING the body we find control. In Pilates all movements are initiated from the centre and move outwards. Stabilizing from the deep abdominal and spinal muscle allows us to become very powerful and is a very safe and effective place for starting movement.

Diaphragmatic BREATHING/ lateral breathing (into the posterior ribcage) re oxygenates the blood and helps with aligning the body. We always start from a very Neutral position in Pilates ensuring correct POSTURAL ALIGNMENT of the skeleton. If one muscle or bone is out of place the whole structure is effected, whether you are sitting, standing, laying or walking.

When we have mastered the exercises one movement will FLOW beautifully into the next with PRECISION.

STAMINA will build and resistance and intensity can be added. The endurance of the deep and superficial stabilizing muscles is challenged whilst maintaining the integrity of the spine without sacrificing technique. If we induce RELAXATION as a starting point with Pilates, the body is less likely to be injured.

What is Pilates?

Pilates is a unique approach to exercise which develops body awareness, improves postural alignment and increases flexibility. When we practice Pilates, the body's core strength and posture is built by using a series of stretching and conditioning exercises which strengthen without building bulk.

Focusing on awareness of the spine, proper breathing, core strength and flexibility, the outcome is a balanced body which is strong and supple, flat stomach and balanced legs and back.

Therapy or Exercise?

How can Pilates be beneficial to back pain sufferers yet challenging enough for a sports person? The Pilates Method is a complete program of mind/body conditioning with huge scope and a spectrum of potential exercises.

There are many small and therapeutic movements designed to help people return to exercise after injury which can be expanded, intensified and choreographed to challenge even the most agile sportsperson.

In the past the Pilates Method was mainly used by dancers and celebrities but now, Pilates has taken the general public by storm and attracts anyone from tight-neck and shouldered office workers, to sciatica-plagued mothers, businessmen and women and elite athletes and their physiotherapists, knowing that by practicing bi-weekly it will help them to strengthen their back and abdominals and restore flexibility to their joints.

Physiotherapists, Osteopaths and Chiropractors are all keen to refer clients to a fully qualified and experienced Pilates Instructor.

Prices

How much are the sessions?

Pilates One to One (Reformer/Matwork/Small equip) £40.00

Pilates Two to One(Reformer/Matwork) £40.00

Pilates Reformer Block of 5  £190.00
Pilates Reformer Block of 10  £370.00

Matwork course prices given upon request

Terms & Conditions
The first session will be an introductory session which will include a postural assessment.
All blocks are valid for 6 months.
Payment is by cash or cheque only.
24 hours notice is required for all cancellations.
Cancellations must be made by phone, not email.
All Pilates sessions are 1 hour long.
Loose, comfortable clothing & socks must be worn for each session.