Our studio had the pleasure of hosting Karen Frischmann from Vintage Pilates this past weekend or two workshops, The Teacher’s Clubhouse and Putting Your Back into Pilates. It was a grand weekend of movement learning.
As teachers and practitioners hearing another perspective on the intricacy of the Pilates’ work is quite rewarding. A chance to renew energy, invigorate one’s practice and share the moving experience with others.
Putting your back into Pilates or as Karen often stated “finding the back connection” has a rather illusive sound to it. From my perspective it is about solidifying the connection of the spine (in this case posteriorly) to the movements of the arms and legs. One could think of this anatomically as relating the axial skeleton (vertebral column, ribs and skull) to the appendicular skeleton (upper and lower limbs and bony structures that support them).
See previous post for a more in depth anatomy explanation of core strength musculature here. For purposes of time this post focuses primarily on the arm and shoulder connection to the back or posterior torso.
The relationship of arms to the back requires understanding the concepts of open vs. closed structures in the body. The shoulder girdle includes two clavicles, two scapulae and the sternum. It is considered an open mechanical system meaning the left and right sides are not directly connected and can move independently.
Unlike the open system of the shoulder girdle, the closed system of the pelvic girdle makes moving the right side independently of the left impossible. The basin or bowl like structure of the pelvic girdle forms a closed circular entity. This lends itself to more stability and efficient transfer of loads from legs to spine.
‘The shoulder girdle is attached to the axial skeleton only at the sternum (unlike the pelvic girdle, which is directly and firmly attached to the spine.) Also, it is not solid all the way around, which gives the scapula a great deal of freedom. This permits the arm a much greater range of movement than the pelvis does the leg.”
Theodore Dimon, Jr. author Anatomy of the Moving Body
What does this open vs. closed system have to do with the back connection?
The open system demands a higher level of integrity in execution of movements in order to a) not damage the shoulder socket and b) not negatively impact the functionality of the spine.
As in all matters of movement, stability and flexibility float on a continuum. When flexibility goes up stability moves down and vice versa. Finding a healthy balance between the two concepts is integral to a well-balanced body in motion.
Connecting to Pilates’ core concepts
Let’s back up for a minute and dust off some key Classical Pilates concepts.
- Accuracy of movement (precision)
- Efficiency of movement (flow)
- Breathing
- Control
- Concentration
- Stabilization
In thinking about the connection of the back to movements of the limbs, particularly stabilization and accuracy of movement, come to the forefront. In other words, we strive to execute movements of the arms as well as legs while maintaining overall stability in the body, including the back. This means in some cases, particularly as concerns the shoulder that the proper Pilates’ motion may not utilize a complete range of motion of the upper arm bone (humerus).
What do I mean by that? Say you can lift your arm all the way up beside your ear, almost a full 180-degree arc. However, when you make that full range of motion with the arm the ribs must adjust in a forward motion to accommodate that extreme. This additional movement of the ribcage caused an increased upper thoracic curve that has a knock on effect on the spine.
What is gained in flexibility was lost in stability. And principle number 6 is stability so we have to find the “sweet spot” of motion where stability is not lost. However, over time and with proper training probably the range of motion will enhance and stability can be maintained. Thus, the Pilates’ novice might have one level now and a much greater range later on in the training life.
Precision and accuracy in movement comes when the motion of the limbs do not compromise core stability. Simply said in Pilates we never sacrifice extreme motions of the limbs just for movement sake. A Pilates’ arm exercise, be that on the mat or apparatus, must incorporate a core connection. Given the body is three-dimensional that means incorporating all planes of motion; coronal, sagittal and transverse.
Dissecting one exercise
Let’s take one specific Pilates’ exercise, pulling straps on the reformer, the first variation. The arms begin above the shoulder to pull the straps alongside the body and reformer in order to lift the upper thoracic just to the bottom of the sternum. The movement of the arms is to a large part dictated by the ability to stabilize the body to the box of the reformer.
Remember the shoulder girdle is an open system. In order to efficiently (let’s say Pilates principles correctly) pull the straps the musculature of the posterior arm and shoulder must initiate the appropriate action. The complete motion is a combination of arm extension (latissimus dorsi), scapulae adduction (rhomboids) and depending on the shoulder joint capability, as well as teaching cues there will be either some medial or lateral rotation of the shoulder joint.
As in any muscular action you have stabilizers along with prime movers. In this case most likely the serratus anterior muscle assists in holding the scapula to the chest wall along with certain rotator cuff muscles. Thus, it is a complicated action, as is any movement that involves multiple body joints and combined muscular actions.
In addition, the entire pull straps exercise also incorporates some upper thoracic and neck extension. Literally spoken, you pull the straps to lift the chest. The energy line of movement for the sternum is forward. Integrity thus of the body lifting forward all the while maintaining stability and coordination of the back body.
Wrap it up
In a nutshell, whether you think “anatomically” or pure movement is your guide, it’s important to ask a few simple questions.
1. What is the intended action of the exercise?
2. Does the action compromise the core?
3. Are you connecting to both the front and back of the body?
Obviously as a teacher, or for that matter student, you’re not going to anatomically analyze every single movement. That said it’s interesting to think through what muscles are required to complete the task. It helps turn off the noise.
The point being the intended “real action” is to pull and move the straps! However, the “real work” so to speak is the core (both front, side & back) connection. If we only cue pull the shoulder blades together (shoulder adduction) we might be missing the point of the exercise, pull the straps (arm extension). Thus, by connecting to the back we see more clearly the simple elegance of the exercise.
The elders like Jay Grimes and Romana had the privilege of learning, listening and being in the physical space with Joe and Clara Pilates. We as modern day teachers must learn through oral translation from the respected followers of the elders. Like this workshop and others to come it’s a fascinating journey.
Thank you Karen as well as all the dedicated teachers who participated in the workshops. Your knowledge and wisdom is inspiring.
Till the next Pilates’ rendez-vous.
