“It is not only that postural unbalance results in the waste of energy in general—we have a great deal more energy, by and large, than we ordinarily need in daily life—but it results in the deflection of energy and the use of it by some parts to the detriment of other parts.
Balance holds a profound meaning for all living tissue. Less human energy is consumed by working with than against natural forces; learning to breathe, to walk, to sit, to stand in such as to center the breathing and the bones is one of the first disciplines for human economy.
Old age is not measured chronologically. One becomes old when fixities of habits are established—set permanently—when the formation of new habits is no longer welcome.”
Mabel E. Todd, “The Thinking Body”
The fascinating part of a body in motion is witnessing how it adapts to movement change. In certain Pilates’ circles the phrase “Two-Way Stretch” is often utilized. What’s that you say?
From my perspective two-way stretch is synonymous with opposition. For example, if you have a rope in your hands and pull from both sides at the same time, it becomes taught. Contrarily, if you hold the rope with just one hand and the other side is loose there is no opposition or two-way stretch.
Just like the rope becomes taught, when you train the body to create synergistic opposition you build stretch and strength into the movement. While it may seem hypothetical or pure visualization, there are practical applications that directly apply to posture and balance in every day life.
As Mabel Todd talks about in The Thinking Body less energy is consumed when one works with the natural forces and shapes of the human structure. In Classical Pilates the exercises utilize common human positions such as sitting, kneeling, lying, (prone and supine), side lying and standing. These natural positions involve diverse spinal movements such as rounding, arching, twisting, rotation, side bending and a vertical spine (in Pilates’ terms a tall back).
By training the body in exercises that utilize diverse spinal movements in a host of body positions motion habits are challenged. In addition, by applying oppositional energy, greater proficiency in movement is attainable. Simple stated this is the art of training.
I like to think of training as turning off the noise. In other words, one recruits the appropriate muscles, utilizes efficient breathing patterns with good body mechanics. The noise or non-essential movements are eliminated and energy is minimized.
From a Pilates’ perspective it is easier to find the two-way stretch (akin to an isometric stretch) when pushing against a solid force or piece of equipment. Think of the feet on the bar in footwork on the reformer. The more challenging task comes when there is no concrete surface, where you must create this energy yourself.
You can easily test this out right now. Stand with your legs about hip width apart, toes pointing straight forward, eye focus at eye level, arms hanging loosely at your sides. Pull your abdominals in and try to move your navel a half-inch vertically upward (the Pilates’ in and up!). Lengthen the back of your neck and maintain the natural curves of your spine.
Now to find the two-way stretch think of the crown of your head as moving upward towards the ceiling. Energize and feel like you are pushing your feet down into the ground. This creates oppositional forces one into the ground and the other up into the space.
Then release the oppositional energy, let your shoulders drop forward, spine curves forward and the energy flows only one direction that being down, nothing upwards. Notice how your body feels lethargic; cumbersome and less prepared to move.
Translate this to an individual sitting at a desk for a normal eight-hour day. Towards the end of the workday there is little to no oppositional energy in the spine. If this is practiced for days on end the “fixities of habits” create less space and minimal freedom of movement.
While it is not recommended that you sit at a desk all day long constantly trying to create a two-way stretch, finding moments throughout the day is beneficial. The more diverse movements a body exhibits during the day the better. Adding in training that incorporates the two-way stretch is even better!
Finding the optimal balance of energy forces in movement and in rest is the dance of life. Whatever form of exercise rocks your boat, be it Pilates or other activity, keeping the door open to new habits just might be a key to aging gracefully.
“Body mechanics is a science concerned with the static and dynamic forces acting on the body. It is not an exact science.
The ideal alignment of the body may not be attainable in every respect, but it is the standard toward which efforts to attain it are directed.”
Florence Kendall et al, “Muscles: Testing and Function, with Posture and Pain”
