Peta's A-Z of Pilates: K is for...

K is for...

Kinaesthetic

Kinaesthetic awareness refers to our ability to navigate space and our awareness of how we move. Different people have different levels of kinaesthetic awareness, but it is an ability that can be lost if it is not used.

When we perform a new exercise for the first time, it may feel that we don't have complete control of the movement. However, with practice our body learns the movement more efficiently, and we train our muscles gradually - reducing extraneous movements to perfect the movement.

Standing posture is a good example of how use our kinaesthetic awareness. If your head is too far forwards, realigning it so it's in line with your spine will improve your head position and realign your posture over time.

Peta's A-Z of Pilates: J is for...

J is for...

Joint Mobility

Joint mobility is at the heart of Pilates. Painful joints are a common problem in today’s world; sedentary lifestyles mean that our joints are not moving the way they should be.

When we are not using our joints they stiffen up and can cause referred pain to other parts of the body. When we exercise our joints are flooded with synovial fluid which lubricates the joint, making movement easier and more efficient.

When we concentrate on mobilising a joint we improve its range of movement, releasing tight muscles and helping to realign it to its optimum position.

Creating mobility in joints improves our ability to do every day activities and preserves the health and longevity of the joint.

Peta's A-Z of Pilates: I is for...

I is for...

Isolation

Isolating a movement helps us to truly focus on the action and control the movement more efficiently.

Learning new movement patterns which correct poor postural alignments is done by isolating the movement from others, so that you concentrate on the muscle that needs to fire up.

This is seen when we try to realign the upper spine from a curved slouched position to a lengthened and supported position. When we focus on lifting the breast-bone upwards in isolation, it has the desired effect: shifting the shoulders backwards, and lengthening and lifting the upper back to immediately improve posture when standing or sitting.

Peta's A-Z of Pilates: H is for ...

H is for ...

Holding

Holding a movement in space allows us to intensify the muscle action.

This should not be confused with holding your breath, which is not helpful because it restricts the amount of oxygen reaching the muscles. And we don't want you to pass out!

Holding a movement for a few counts concentrates the contraction or the lengthening of a muscle and is very beneficial. It works the muscles at a deeper level and stimulates them to fire-up and strengthen.

This also applies to stretching movements, if they are performed slowly and with care we can benefit from holding the end range movement for a few counts before returning to the starting position.

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Peta's A-Z of Pilates: G is for ...

In Peta's A-Z of Pilates, G is for ...

Goals

Setting yourself achievable goals will help focus your mind on what you want to get from your Pilates. Make your goals "SMART": Specific, Measurable, Achievable, Realistic and Timed.

Specific: We all want to 'get fitter', but it's more useful to know what particular aspects of fitness you are you going to work on. This also helps to keep your goals measurable...

Measurable: Giving yourself a goal that can be quantified with time, reps, or distance is ideal. This could be as simple as being able to touch your toes in a forward bend! When you can measure your progress towards your goal, you will be motivated to keep working at it.

Achievable: Get help from your Pilates teacher to identify goals that are important for you, and how to reach them within your range of abilities and within your budget.

Realistic: If your goal is measurable and achievable it is also likely to be realistic - you need to be able to get there as the person you are today, not as an imaginary perfect version of yourself.

Timed: Without a deadline you are less likely to succeed. Thinking about when you want to achieve your goal will also help you plan how you will fit your Pilates practice into your life.

Peta's A-Z of Pilates: F is for ...

In Peta's A-Z of Pilates, F is for ...

Flow

Flowing moves are achieved when the body is balanced. With practice extraneous movements can be eliminated from our movement patterns, which in turn allows for a more smooth and graceful movement to develop.

We should strive to perform exercises with precision and care and let our movements flow naturally from one exercise to the next.

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Peta's A-Z of Pilates: E is for ...

The energy we expend when exercising should be just the right amount, so in Peta's A-Z of Pilates, E is for ...

Energy

The energy we expend when exercising should be just the right amount not too much and not too little. This may seem like an obvious thing to say but if when you perform a particular exercise and you use too much energy, other parts of the body will be engaging unnecessarily and using up precious energy.

When performing an exercise we need to use the least amount of energy we possibly can. When the body is in total balance our energy consummation is at is optimum, you will be using just the right amount to complete the movement. Extraneous movements should be eliminated to conserve energy for when we need it.

When your posture is in perfect balance and alignment, you will not feel any group of muscles working harder than another. They are all working equally to minimise the energy consumption.

Peta's A-Z of Pilates: D is for ...

Pilates rewards regular practice, so in Peta's A-Z of Pilates D is for ...

Discipline

Learning to do Pilates takes discipline.

If you want to reap the benefits of improved posture, strong core muscles and joint mobility you will need to practise regularly.

These things will happen gradually over time and cannot be achieved in one or two classes. If you really want to see a change in your body you need to commit to a series of classes at least one a week to see results.

These results will come. You will begin to notice small changes in the way you move, how it is easier to bend down or reach up or turn your body from side to side.

This is the wonderful effect of Pilates practice, the gradual easing of aches and pains, improved mobility and strength.

Peta's A-Z of Pilates: C is for ...

Pilates focuses on the deep lying muscles in the torso, so in Peta's A-Z of Pilates C is for ...

Core

When Pilates instructors talk about the 'core', they are referring to the muscles found in the torso, near the spine. When these muscles are weak, they often contribute to low back pain.

Pilates exercises are perfect for firing-up these deep lying muscles and strengthening the back and stomach muscles.

One of techniques that Pilates uses to engage these deep muscles is to perform the exercises with care and control, trying not to rush through the movements.

When we learn how to switch on these muscles effectively, non-specific low back pain can disappear, and posture improves.

Peta's A-Z of Pilates: B is for ...

Pilates encourages you to think about your breathing, so in Peta's A-Z of Pilates B is for ...

Breathing

We all breathe naturally, and yet when we exercise sometimes we forget to breathe. This can be counterproductive!

Pilates encourages you to inhale and exhale at the best points of each exercise. Breathing at the correct point of the exercise can make the movement you are performing flow with ease, providing oxygen to the muscles to move efficiently.

But, the most important thing is not to hold your breath. Pilates teaches us to breathe so that the ribs move outwards on the inhalation, while keeping the shoulders down.

Peta's A-Z of Pilates: A is for ...

Pilates is the best way to help naturally re-align the body, so in Peta's A-Z of Pilates A is for ...

Alignment

You may not always be aware that you are not well-positioned when lying on your Pilates mat. Even when performing standing exercises, it can be hard to tell if your posture is uneven.

When you practise Pilates with an instructor, they will observe how you position yourself and give you feedback. "You're a bit wonky!" or maybe, "Just move your left foot up a bit... a bit more..."

With your instructor's guidance and the gentle influence of the exercises, you will begin correct your alignment immediately.

Once you are properly aligned, you will feel that your joints move more freely and with less effort. And that's what Pilates is all about!