Joe's Pila-T-Shop

Muscles of the Powerhouse: EXTERNAL OBLIQUES

Muscle Madness: designing the Pilates body

EXTERNAL OBLIQUES

Superficial to the Internal Obliques is the pair of External Oblique Muscles that flank the Rectus Abdominus (6-pack abs) and form a "V" shape.  Their primary function is rotation of the spine. For example, the left external obliques work synergistically with the right internal obliques to create spine rotation to the right.  The left internal obliques also contribute to lateral trunk flexion to the left.

When the external oblique muscles contract bi-laterally, they assist the transverse abdominus and internal obliques in forceful exhalation and compression of the abdominals.  They also contribute to forward flexion of the trunk.  

ANATOMY OF EXTERNAL OBLIQUES

The external obliques are located on the lateral and anterior portion of your torso.  They arise as finger-like projections from the inferior borders of the lower 8 ribs (ribs 5-12) and insert at the at the anterior lateral lip of the iliac crest, the inguinal ligament and the aponeurosis of the rectus abdominus.  

EXTERNAL OBLIQUES AND PILATES

Criss-Cross on the Mat is an example of the external obliques performing their strongest function; rotation of the spine to the same side.  

The External Obliques work bi-laterally to assist the rectus abdominus and internal obliques during Pull Ups on the Wunda Chair. 

Plus, Cheryl's left external obliques are contracting concentrically as she lengthens her torso off of the Spine Corrector during Side Sit-Ups.  They contract eccentrically as she rounds back over the barrel.

Rock Your Powerhouse!

Kira Morris

Muscles of the Powerhouse: TRANSVERSE ABDOMINUS

Muscle Madness: designing the Pilates body

The TRANSVERSE ABDOMINUS is an important stabilizer muscle of our "powerhouse" aka "core".  Its horizontal fibers wrap around our mid-sections and serve as an internal corset that stabilizes the spine and pelvis.  Learning to engage this muscle allows our bodies to move more efficiently; not just during a Pilates session but in all of our daily activities.  When our stabilizer muscles don't perform their jobs, our neuromuscular systems go haywire trying to recruit "back-up" muscles to create stability; muscles that were designed for an entirely different purpose.  This neuromuscular confusion is a contributing factor to chronic pain and injury.

One of the easiest ways to discover the transverse abdominus is to breathe fully.  Why?  The TA plays a major role in forceful exhalation. A cue that I learned from one of my teachers is to "Exhale.  And when you feel as if you have no more 'exhale' left in you... exhale a little more."  Mr. Pilates even said to "squeeze every atom of air out of your lungs". Notice how your forceful exhale compresses your ribs and abdominals and creates trunk stability.  One way to somewhat palpate the muscle  (although its actually too deep touch) is to lie supine and place your fingertips on both ASIS bones (the front corners of your hips).  Then, slide your fingertips toward your midline about one inch and gently press into the tissue. Exhale fully until you feel a contraction beneath your fingertips.  You should feel your abdominals "scoop" away from your fingertips.  The challenge is to create that same "scoop" during every Pilates exercise.  I always try to "hollow" out the space between my ASIS bones.  The moment I see that "pooch", say, during The Hundred; I know I'm disconnected from my TA and need to lift my legs a little higher, focus on my breath and draw my abs in.

 
ANATOMY OF THE
TRANSVERSE ABDOMINUS

The TA is the deepest layer of the abdominal muscles; deep to the internal obliques, external obliques and rectus abdominus. 

Its horizontal fibers originate from the anterior iliac crest, inguinal ligament (the front of the hip bones), the lumbar fascia, the diaphragm and the cartilage of the bottom 6 ribs.  It inserts at the xiphoid process (the bottom of the chest bone), the linea alba (fibrous ridge at the center of the rectus abdominus), and the pubic bone.

STABILITY = FREEDOM
The TA provides the stability our bodies need for efficient movement.   It's the difference between walking on thin ice versus walking on pavement.  We can walk on ice but it takes a lot of extra effort to maintain stability let alone take big confident steps.  On pavement, however, we can walk, run, skip, leap and twirl with ease and confidence.  Similarly, a strong transverse abdominus provides a solid platform for the rest of our muscles to move freely with minimal effort.  So, as a result of developing a strong TA, our workouts become a lot more effective, we prevent injuries and we create a narrow ,tapered waistline in the process.

Rock Your Powerhouse!

Kira

In Defense of the Classical Pilates Method

Muscle Madness: designing the Pilates body

Today's BLOG was influenced by the unfortunate great debate in our Pilates community -- Classical vs. Contemporary Pilates.  This debate has sparked some really inflammatory comments recently on forums such as Pilates-Pro.  So much so that I wonder... can't we just get along?  Can't we just embrace our differences and learn from one another?  Many opinions I've read are clearly not based on a solid understanding of each approach to Pilates.  They merely sound defensive and accusatory.  I am certified through a Classical Pilates program and a Contemporary one and will always choose to educate myself from both "sides".  However, what I choose to teach is Classical Pilates because that's what resonates with me the most.  Here's why:

For me, Classical Pilates is a challenging workout that is simultaneously rehabilitative.  For me, there is no great divide between Classical Pilates and therapeutic bodywork.  Afterall, its Classical Pilates that healed just about every joint in my body and sustained my 15 year career as a dancer/aerial artist.  The absolute intelligence behind the original work of Mr. Pilates' exercise system, "corrects wrong postures" and "restores the body".  That's why people used to go to Joe and "get fixed" at his NYC gym way back in the late 20's-late 60s.  It has always been an exercise system with more than just aesthetic value. It's always been an exercise system that honors the integrity of the entire body and it's need to function as one harmonious mechanism. My understanding is that Mr. Pilates' aim was to help people move more efficiently in their bodies during their regular daily activities.  The more I explore the Classical work, I realize I don't have to stray too far from it to help clients achieve their health and fitness goals; whether they want to tone up, lose weight, relieve themselves of chronic pain or prepare themselves for their next triathalon.  There is so much room for creativity within the Classical system that the work can accommodate the most de-conditioned client to the super-advanced. 

Some within our Pilates community have this notion that Classical Pilates is rigid and formulaic with its beginner, intermediate and advanced systems.  For Joe, there was no formula.  He taught for the body in front of him.  But his approach to each individual was based on decades of study of the human body and an equal amount of experience working with everyone from injured war veterans to dancers, boxers and business professionals.  A certification program of 6 months to 1 year in no way supplies us enough knowledge, understanding or experience to be as proficient as he.  I view our beginner, intermediate and advanced systems as a template for understanding how to progressively and systematically design Pilates bodies using the vast work at our disposal.  Dividing the work systematically challenges us to think critically.  What exercises should my client be proficient in before I introduce, say, Short Spine, on the Reformer?

Or, once my client understands the concept of initiating and sustaining movement from the powerhouse, what exercises on the Cadillac might I introduce to challenge pelvic stability?  Or, if my client needs more lumbar flexion, thoracic extension, scapular stability, leg strength, arm strength, balance, flexibility, stamina... which exercises might I introduce on the Reformer, Cadillac, High Chair, Wunda Chair, Barrels, Ped-i-Pole or with the Magic Circle (which are usually available in a Classical Studio because of the understanding that Pilates includes all of the apparatus designed by Mr. Pilates).

I've heard others in our community complain that everyone can't do Classical Pilates.  I often wonder why they think that.  I don't feel as if we're limited to teaching the "ideal" version of each exercise without accommodating for the individual needs of each client.  For example, many beginners simply can't do the "traditional" version of The Hundred.  I've had clients who can't coordinate the pumping with the breath.  For others, I have to modify the exercise in other ways, perhaps keeping their feet flat on the floor.   The goal is always the same, however; to train them towards the "ideal" version of the exercise. 

Or, depending on the needs of the client, I might also have to consider the goal/intention of the Classical exercise and modify it temporarily so that they can reap similar benefits until the ideal can be executed.  For example, how many beginners can truly do the full Roll Up?  Forcing them to do it before they're ready has little value because they'll recruit all the wrong muscles and won't benefit from the spinal articulation.  Oftentimes I'll start with the 1/2 Rollback which focuses on spinal articulation from a seated position with knees bent, feet flat on the mat and hands firmly on the backs of the thighs for support.  Next, I'll progress a client to the Roll Up from a supine position with knees bent and ultimately, the Classical version of the exercise.  I'll be sure to include the Roll Back on the Cadillac in each session because it's an ideal way to help them discover the role of their powerhouse in creating spinal articulation.

As I mentioned above, I am certified through both a Classical Pilates program (East Coast) and a Contemporary one (West Coast).  I'm an eternal student and welcome knowledge from all schools.  My teaching has undoubtedly been influenced by all of my training including a lifetime of dance and my studies as a licensed massage therapist and Active Isolated Stretch Technician. Everything I do; from dance, to aerial art and yoga deepens my understanding of the Universal principals of movement and alignment and informs my teaching.  Every client I train brings me greater clarity.  Yet my goal is always the same; to teach Pilates with the greatest amount of integrity I can and to help all of my clients attain their health and fitness goals using the Classical Pilates Method.  I think we end up teaching what resonates with us the most and, for me, that's Classical Pilates.  I absolutely love it !

There is greatness in what we do, no matter the approach we take.  We are getting people to move.  And in today's sedentary society, that's imperative.

Rock Your Powerhouse!

Kira

Body-Mind-Spirit '08: Views from our booth

Muscle Madness Mondays: designing the Pilates body

Pilates professionals and enthusiasts from around the world converged upon the Santa Clara Convention Center for the Body-Mind-Spirit Expo, to hone their skills at designing Pilates bodies and experience workouts led by some of the leaders in our industry.  Conferences always seem to validate the work that we've dedicated ourselves to and inspire us to continue excellence.  I love that under one roof, you can take advantage of continuing education from instructors representing all the major Pilates Certification programs to independent instructors with decades of experience and insight from their work with our Pilates elders. I love meeting all the visitors we get to the Joe's Pila-T-Shop booth who scoop up our tees and share what they've learned.

Here are some photos from our experience.  Click on the photos to enlarge:

(That's me at our booth flanked by our brand new Flow Like Joe tee on the left and the Flow Like Joe tank on my right that was featured in both SHAPE Magazine & Pilates Style)

(The ladies of Studio Z Pilates  shopping for tees... lots of tees!)
 

(Here's a couple of tees they scooped up.  Check out our Flow like Joe tee in scarlet with gold foil.  It was such a huge seller, it just might not hit the website!)  

(We spotted an attendee wearing our "Got Powerhouse?" burnout tee.

(One of our biggest supporters and great friend, Shari Berkowitz wearing our "Got Powerhouse?" tee)

(PEAK MVE Chair Workout)

(Andromeda & Kelly of Pilates Sport Center Certification program, promoting their new Jump Board DVD)

Rock Your Powerhouse!

Kira

SmartSpine Works... It Really Does!

Muscle Madness: designing the Pilates body

The sweet smell of lavender wafted into my booth all weekend at the Body-Mind-Spirit Conference.  We were in perfect proximity to SmartSpine (TM), designed by Marie-Jose Blom-Lawrence.  You may know of her as the founder of Long Beach Dance Conditioning, a comprehensive Pilates Certification center. 

According to the company, “SmartsSpine is designed to ease the bio-mechanical challenges of the spine during simple core exercises, requiring the use of deep abdominals, while also simplifying teaching and cueing techniques”.  Through my limited experience, it seems like a comprehensive system of neuromuscular re-education; providing clients with greater kinesthetic awareness through intelligently positioned bolsters and pillows that are heated and scented with lavender.  Clients re-discover how to move from a place of optimal alignment.

The element of heat is so instrumental because it facilitates the release of hypertonic muscles; allowing the body to recruit muscles that tend to be dominated by what I call muscular “control freaks”.  For example, there’s a long flat bolster for the spine that I had the luxury of melting into.  The release of my para-spinal muscles was one that I happily surrendered to as a laid calmly on the Cadillac amidst the bustle of conference attendees.  Then, with the gentle pull of the handle on the sacral end of the bolster, Lisa Perry of Kinesphere Studio in Phoenix,  added the most glorious traction to my spine which was undoubtedly compressed from 3 days of standing at my booth. The, oh so sweet, organic lavender (optional) calms the mind and allows you to focus more inwardly on the experience.   The same bolster was placed horizontally across my ASIS bones to aid in the release of my hip flexors.  I did “knee folds” with the genius cue of “let your thigh bone sink back into your hip socket and hover your foot slightly off the mat”.

(Lisa Perry of Kinesphere Studio guiding me through my first experience with SmartSpine)

The work went straight into my deep abdominals and iliopsoas muscle.  Then I increased the range of motion with the same intention, which intensified the work… in all the right places.  VOILA! Then, the hip flexor stretch…!  I sat with my ischial tuberosities (sits bones) right at the front edge of the Cadillac and rolled onto my back hugging one knee into my chest.  The other leg dangled off the edge of the table and my hip was wrapped with the heated bolster.  Heat and gravity alone provided such an amazing release in my hip flexors. 

I experienced all this goodness with  just one of the many anatomically designed bolsters such as the Sacral Wedge (which you see coaxing my pectoral muscles into submission), Arch Tubbies, and the Cervical Disc.

These are perfect tools for those who teach Pilates in rehabilitative settings.  Although they don’t fit into the Pilates Studio model where I currently work; as a massage therapist, these would be ideal for preparing muscle tissue for deep, specific work.  I always love learning about new tools that aren’t mere gimmick; but are designed intelligently and have a real purpose in designing the Pilates body.  Thanks Marie Jose for your never-ending passion for training instructors to be body workers and helping clients experience life more fully in their bodies!

Rock Your Powerhouse!

Kira

Teaser Sessions

Muscle Madness: designing the Pilates body

We offer 30 minute complimentary Pilates sessions to all new members at Equinox Fitness.  It's a great opportunity to introduce gym members to Pilates by giving them a "teaser" session.  A session generally looks like this:

MAT
the hundred (50)
1/2 roll back or roll up
single leg circles
rolling like a ball
single leg stretch
double leg stretch
single straight leg

REFORMER
footwork series (limited reps)
the hundred (50)
short box series (round back/ straight back/ twist)

CADILLAC
breathing

HIGH CHAIR
going up front

WALL ENDING
roll down

This is a basic template that we can modify or adjust based on individual needs.  It allows gym members to:

• experience Pilates on most of the apparatus which is important because most people's experience with Pilates is limited to mat work or just the Reformer.
• experience the FULL BODY WORKOUT that Pilates guarantees.
• challenge their powerhouse from supine to seated to standing exercises... all within the Classical Beginner System.
• see that Pilates is a logical progression of intelligently designed exercises designed to help them move more efficiently in their bodies and improve their posture while helping to tone, sculpt and define.

It's so much fun to see member's wide-eyed anticipation of a workout in the gym's "torture chamber".  It's also a great opportunity to expose them to Classical Pilates, dispel misconceptions about the Pilates Method, briefly educate people about Mr. Pilates and get them excited about designing their own Pilates bodies.   There's so much curiosity, fascination and interest in Pilates and this is a great way to encourage more and more people to become "Joe's Disciples".

Rock Your Powerhouse!

Kira

Let's Educate Them About Pilates!

Muscle Madness: designing the Pilates body

The Pilates Method has been reforming bodies since 1926 when Joseph Pilates and his wife Clara introduced it in NYC.  As Pilates enthusiasts, we're well aware of its rich history. In fact, I feel so immersed in Pilates culture that it's mind-blowing to meet people who know nothing about it.  Huh?  Where've you been?  How could you have never tried it?  I can't imagine living in my body without it.

If you've been reading my blog lately you know that I'm the Pilates Coordinator for the newly opened Equinox Fitness in Woodland Hills, CA.  I'd say that about 95% of the members that have come into the Pilates studio say, "this looks like some type of torture chamber!"   (This is the exact reason that one of Joe's Pila-T-Shop t-shirt phrases says "Welcome to Joe's Torture Chamber!")

It's been a great opportunity to educate people about Pilates history, its methodology and the myriads of benefits it offers.  People are generally awed because they thought that Pilates was a "new" trend, designed to "stretch you out".  Most people don't know that it's a workout.  Most people don't know about its rehabilitative potential.  And they definitely don't know about the German-born man, Joseph Pilates and how he developed his unique system of exercise.

I really feel that it's our responsibility as instructors to keep the legacy of Joseph Pilates alive.  We shouldn't omit him from our teaching.  Everyone practicing the work that bears his name should at least know who he is.  Don't you think so?  I would hate for him or the essence of his work to completely disappear behind the commercialization of the Pilates Method.

Let's make it our goal as a community to educate the public about Joe and the original intentions behind his work.  Let's learn as much as we can from our Pilates elders and through his own writings so that we can pass the information on to the next generation. We've been so fortunate to experience living in a body designed by Pilates.  Let's share the history, intelligence, genius and creativity of the man that developed it, Joseph Pilates.

Rock Your Powerhouse!

Kira

The Pilates Journey

Muscle Madness: designing the Pilates body

It's the journey, not the destination... even in our Pilates practice.  How often do you see clients in mat class insist upon doing The Hundred with their shoulder blades barely hovering above the mat, their legs 2 inches off the ground, their abdominal muscles protruding, and their faces beet red from holding their breath?  Despite our clear explanation of the technique, the modifications we offer and our specific cues; it's as if our words fall on deaf ears.  One of my teachers used to say, "If it ain't in your powerhouse, it ain't Pilates!" 

It's unfortunate when people miss the essence of Pilates by skipping over the journey.  I often wonder why they're so impatient that they'll cheat themselves of the opportunity to develop real strength, stability, stamina and flexibility.  After all, there's no shame in doing the hundred with your legs in tabletop; especially if your powerhouse is deeply engaged.  As you get stronger, extend them to 45 degrees and scoop deeper.  Finally, when you're advanced (and only when you're advanced)... then you can perform the hundred with your legs 2 inches off the mat and actually benefit from it. 

(front-back:Shari Berkowitz, Carrie Macy, Heather Burns at The Vertical Workshop in Beverly Hills)

Teaching in a group setting is always challenging. It demands that each student take greater responsibility for their own personal practice while sharing the attention of the instructor.  It challenges their minds to discipline their bodies.  But when people are open to the journey, the benefits they'll reap from a consistent practice are innumerable.  Mr. Pilates said, "In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, in 30 sessions you'll have a whole new body". But, you have to trust the journey.

What is the Pilates Journey?  

Our journey is developing the ability to apply each of the 6 Pilates principles into our practice... during each and every exercise.  The principles should define our practice.

Centering: Initiate all movement from a strong a stable powerhouse (aka "core").  Be aware that your abdominal muscles are drawn in and up for the duration of your Pilates session. Or, do you sacrifice your powerhouse connection by working at too advanced of a level?

Control: Develop strong body awareness and manage your movement.

Concentration: Approach each exercise with focused intention.  Pilates is not just choreography or a series of tricks.  Each element of every exercise has a purpose.  Discover them.

Precision:  Strive for optimal alignment!  Form = Function.

Flow:  Make your practice fluid, dynamic and rhythmic.  It's a workout!

Breath:  Breath fully and efficiently with special attention to a deep exhale to facilitate your deep abdominal muscles.  Your movement should follow our breath.  Breath = Life. 

Enjoy your Pilates journey and...

Rock Your Powerhouse!

Kira Morris
 

Get Vertical W/ Pilates: Pelvic Obliquity Pt. 2

Muscle Madness: designing the Pilates body

Pilates is as much a neuromuscular re-education program as it is a workout when taught effectively. As Pilates instructors, we teach with the understanding that our core (aka Powerhouse) is the most important link in the kinetic chain; creating our center of gravity, stability and power source for almost every movement we make.  So, rather than teaching Pilates exercises as mere choreography, we teach an intelligent system of exercise designed to help people restore their posture and move more efficiently in their bodies.  Although it's out of our scope of practice to diagnose, it's useful to have a general understanding of various postural imbalances, how they might present in a Pilates session and how to design a program specific to each client's needs.

Last week, we started a discussion on pelvic obliquity where 1 ilium rotates anteriorly and inferiorly; creating sacral torsion, functional leg length discrepancy and functional scoliosis in the lumbar spine. 

The distortion of the lumbo-pelvic hip complex has a reciprocal effect on the muscles of our powerhouse; disrupting our center of gravity, our stability and our ability to move efficiently.

Functionally Long Right Leg

weak/ long/ inhibited

• iliopsoas
• adductor longus/ brevis/ longus
• piriformis
• quadratus lumborum
• ipsilateral (same side) obliques
• hamstrings

tight/ short/ facilitated

• tensor fascia latae
• abductors (glute medius, glute minimus)
• rectus femoris

Functionally Short Left Leg

tight/ short/ facilitated

• quadratus lumborum
• lumbar erectors
• adductor longus/ brevis, magnus
• iliopsoas
• ipsilateral (same side) obliques
• hamstrings

weak/ long/ inhibited

• gluteus maximus, medius, minimus
• internal obliques
• transverse abdominus
• multifidus

Pilates for Pelvic Obliquity

With pelvic obliquity comes the inhibition of the Multifidus and Glute Medius on the functionally short leg.  What's so critical about this dysfunction?  Well, the Multifidus is a major stabilizer of the lumbar spine; working as a synergist to the Transverse Abdominus.  It helps us resist the compressive forces of gravity in walking, standing, unsupported sitting, extension from a flexed position and hyperextension in prone.  Plus it's bilaterally active in rotation. If the Multifidus is inhibited, the Erector Spinae and Psoas are forced to work harder to create stability. This inhibits the Internal Obliques, Transverse Abdominus and the Gluteus Maximus.

The Glute Medius provides lateral stability of the pelvis, especially when standing on one leg. When the Glute Medius is weak, the Tensor Fascia Latae is forced to work overtime to create stability; a job it usually shares with Glute Medius.  This leads to tightness along the Iliotibial Band which, in turn, effects the stability of the knee joint.

Other things you'll observe are:

• Ankle instability due to foot supination on the short side;
• Knee hyperextension on the short side and the knee flexed on the long side;
• Externally rotated leg on the short side; and/or
• Circumduction of the long limb.

Pilates for Pelvic Obliquity

As always, I start each and every client with the Classical Beginner System.  It's a challenging workout and a great revealer of postural imbalances and improper muscle recruitment for me.  It becomes the road map that leads me to the exercises most appropriate for each client as they progress.  Additionally, it's designed to help clients discover their powerhouse and how to engage it in a series of exercises that range from supine to seated to standing.  Will they be perfectly aligned?  Initially, no.  That will come once they know how to access their core.

Once clients can initiate movement from their powerhouse and maintain that connection throughout the workout, more specific cues about pelvic alignment can be added.  Some exercises demand a lot more muscular control for clients with pelvic obliquity where the facilitated muscles tend to dominate.  Effective verbal and touch cues will help them to find stability through proper muscle recruitment; training the mind to have mastery over their muscles.

Here are some tools that I utilize to help clients reclaim pelvic stability.  I'd love more suggestions from you, too, because it's an on-going learning experience for me.

• Help clients use the apparatus for proprioceptive awareness. When supine, do they feel equal weight distribution on both sides of their pelvis, spine and shoulder girdle?  When Seated, is there equal weight distribution on each hip? Are the ASIS bones square to the front? In rolling exercises, are both sides of the spine approaching the mat simultaneously?
• Focus on unilateral exercises that challenge the weaker side. The beginner system has plenty to start.  Focus on keeping hips square.
  
  • Mat - Single Leg Circles, Saw, Rollup (equal weight on both sides of the spine)
  • Reformer - Side to Side, Twist, 1/2 Tree on the short box
  • Reformer - Running
  • Cadillac - Roll Down/ Back
  • Electric Chair - Pumping (one leg), Going Up front
• Increase number of repetitions on the weaker side to increase strength.

The Pilates Method has thrived in the United States since 1926 when Joseph & his wife, Clara, began teaching it in NYC.  I believe it's success can be attributed to the fact that it's a genius system that changes bodies inside and out. 

Rock Your Powerhouse!

Kira

Get Vertical W/ Pilates:Pelvic Obliquity - Pt. 1

Muscle Madness: designing the Pilates body

The Pilates POWERHOUSE can be described anatomically as the lumbo-pelvic-hip complex which includes:

• 5 lumbar vertebrae
• two pelvic bones
• the sacrum
• coccyx

    
Also comprising the lumbo-pelvic hip complex are the 29 muscles that attach to those bony landmarks and are constantly working to maintain our body's center of gravity, stabilize us, or contract actively to produce almost every movement we make.  But, what if some of those muscles are over-developed while others are neglected?  What if the agonist/antagonist relationship of our muscles becomes unbalanced and some muscles constantly exert too much effort while others are lax? What if we don't train our body "uniformly" as Mr. Pilates intended through his exercise system, the Pilates Method?  Well, muscular imbalance distorts the positioning of the  bony landmarks seen above; creating poor posture, joint instability and pain, diminished strength, muscle pain due to trigger points and ischemia, nerve compression etc.

Pelvic Obliquity: My Rubik's Cube Theory

To understand pelvic obliquity, I introduce a solved Rubik's Cube.  All of the segments and colors are perfectly aligned.  The 3 vertical segments (w/ green being the front) represent the ideal positioning of the 3 main bones of the pelvis; 2 pelvic bones flanking the sacrum. The top left and right green stickers represent your left and right ASIS where muscles like the rectus femoris and tensor fascia latae find their origin.   In your mind, rotate the right segment halfway forward so that the corner is pointing toward you.  Do the opposite with the left segment; rotating it backwards halfway. The middle segment (the sacrum) remains stationary.  Notice how the bony landmarks have changed and imagine the implication on the muscles attached to them.  That's pelvic obliquity.

But the distortion doesn't just stop with the pelvic bones and sacrum.  It also effects the lumbar spine. Imagine now that the top horizontal segment represents your lumbar spine and rotate it halfway in a clockwise diretion. What I can't perfectly illustrate with the Rubik's cube is how your lumbar spine will simultaneously and flex laterally to the left, creating a functional scoliosis.  In your mind, think about all of the muscles that attach to your lumbar spine and how they're effected by the movement of their bony landmarks (iliopsoas, lumbar erectors, quadratus lumborum, multifidi).

Pelvic Obliquity & Pilates  

In Pilates, pelvic obliquity might present itself in many ways:

1. apparent leg length discrepancy - very visible in closed chain exercises such as the Footwork Series on the Reformer where the "longer" leg may initiate most of the movement but stay slightly bent at the end range of the carriage while the "shorter" leg straightens or hyper-extends.
2. limited lumbar articulation on the side of the "shorter" leg - during the Rollup on the Mat or Roll Back on the Cadillac, you favor one side of the spine.
3. lateral flexion is challenging on the side of the "longer" leg such as Side Sit Ups on the Short Box or Kneeling Mermaid on the Wunda Chair.
4. lateral rotation is more challenging in the direction of the "longer" leg such as Twist on the Short Box or Wunda Chair. 
5. lack of stability while standing on one leg - when performing exercised like Going Up Front on the Electric Chair with the "shorter" leg on the pedal, the hip of the "longer" leg will sink toward the floor.

Observing our client's movement patterns informs us how to train them effectively.  Then, Pilates becomes more than just a great workout. We can skillfully utilize Mr. Pilates' system of exercise to "restore the body" as he claimed and client's end up getting "more bang for their buck".  Not only do they look better, but they feel better in their body because of restored posture.  Mr. Pilates' Method is such an intelligent system that offers us all the tools we need to achieve this.  It's our job to assess the individual needs of our clients based, not just on their personal fitness goals, but what we see with our trained eyes. 

In Part 2 of this discussion next week, I'll list the major muscles that are effected by pelvic obliquity and categorize them into 2 groups:

1. Weak/ Long/ Overstretched muscles that need strengthening
2. Tight/ Short/ Facilitated muscles that need lengthening

Plus, I'll include effective Pilates exercises to help bring "uniformity" to the lumbo-pelvic hip complex.

Rock Your Powerhouse!

Kira