Pilates on the Ball: The March

Pilates on the ball is an effective method to restore balance around the three planes of movement. As the muscles that surround the core recruit in the correct coordination patterns required to remain centred on the ball, they not only gain strength but also become more balanced in form and function.

The March is excellent for developing a balanced and well-coordinated gait.

The Clarity of Vision

When one first begins to learn Pilates, to coordinate breath with movement, it seems very complex. Furthermore, if you are my client, you will also learn all the correct neuro-muscular patterns required for ideal efficiency and economy of motion. Though daunting at first, muscle memory soon awakens and the workout begins to flow smoothly as one is less concerned with what comes next. At this point, the mind should then turn to monitoring hypertonic muscles that tend to overwork; relaxing these tissues is quite challenging!

Here is where thoughts can have a great impact. If the inner dialogue states, 'I can't do that!', 'That's too hard for me!', 'My body doesn't do that!' or any other statement which effectively negates that which you are trying to achieve, then progress will be slow indeed! On the other hand, if the inner dialogue is more favorable to allowing the body to change its present state of being, progress will be considerably quicker. Why? It's because the body is a machine that responds to the literal meaning of a thought; what you say, will be! As such, it is important to monitor your thoughts during a workout.

In the case of hypertonic muscle tissue, thoughts can also effect considerable change. Five minutes daily is all it takes to establish a connection between the thought or command, 'Release' and the muscle which needs to relax. Bartenieff Fundamentals are a fantastic set of gentle movements which set the stage for establishing this connection. Slow, relaxed execution of these movements while focusing the mind on one word will eventually result in the release of excess tension from the hypertonic areas. To start, the hands could be placed on the area that is hypertonic; in my work experience, I have found this almost always produces an immediate release in the hypertonic muscle tissue. In that case, the instructor's hands rest lightly on the client's body and both individuals continuously send the thought, 'Release'. However, if you are working alone, this may not always be feasible. In such a case, use mental imagery and simple words; visualize the area of the body that is tight, quiet the mind, then continually send one word, 'Release'. The first time I did this mental exercise, I had no palpable results. I persisted however, devoting five minutes daily to my practice; on the 21st day, my upper trapezius completely released and the perpetual headaches and shoulder pain immediately disappeared. Persistence and consistence always pays! Once the first experience of muscular release takes place, it is easier for the mind to reproduce this effect with other areas of the body.

Of course, it may be far easier to accomplish if one is working with a Certified Movement Analyst trained at the Laban Institute for Movement Studies and in fact, if one is injured, such a therapist will be very instrumental in the recovery process. For those who are not dealing with injury, simply following exercises found in books combined with a strong, clear vision can still provide great results with far-reaching implications in daily activities and overall stamina.

Sarah's Approach to Pilates: Part 2

JPD Method of Bodyworks: the Synthesis
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon

The following post is a continuation from the first article by this same title. This is part 2 of a 3-part article which will complete the entire chapter of the book.

A Priori Assumptions

This belief system, or philosophy, provides the inspiration that has guided the growth and development of the JPD Method. The following assumptions arise directly from this philosophy:

1. The beliefs of both the practitioner and the participant will greatly impact the process of restoring alignment and balance in the physical body. As such, a negative or positive mental attitude toward the impending exercise session will be directly correlated to the evolution of negative or positive results respectively. Furthermore, if either the participant or the practitioner project a negative attitude towards the exercise session, this negativity will override the positive beliefs of the other individual. It is imperative that both the participant and the practitioner have faith that the exercise system can restore form and function to the body; a lack of faith in either individual will produce nil, or even worse, negative results.

2. Anything in the mind, body or spirit can be changed. The manifestation of desired changes depend critically on the level of desire, the will to follow through, the ability to concentrate and focus the mind on desired changes, the persistence to continue the work in a rhythmic and consistent manner, and the clarity to visualize the intended results.

3. All past physical trauma impacts the body in the Now. Whether these traumas were accidental or intentional (i.e. surgery), the body is rarely restored 100% to its pre-trauma state, unless the individual consciously and specifically works on it. Otherwise muscle memory and scar tissue retains this history and impacts future movement.

4. The flow of emotions in the human body bears a tremendous impact on movement. Each emotion bears a signature muscular contraction pattern and the mix of emotions that have flowed through the body over the years affects the evolution of imbalances and misalignment of the musculo-skeletal system, and subsequently all movement. As such the individual’s emotional history adds another layer to the muscle memories history.

5. Balancing and aligning the spine and joints will facilitate the balance and alignment of all bioenergy systems.

Description

The JPD Method of Bodyworks is an integrated synthesis of three modalities, namely Pilates and key concepts from Laban and Bartenieff. The Method’s ultimate goal is to restore complete alignment and balance in the musculo-skeletal system. Neuromuscular repatterning is a necessary part of this process to address issues of emotionally and or physically based muscular contraction patterns. To this end, the Awareness Through Movement (ATM) exercise set was developed based on the works of Laban and Bartenieff. The ATM exercises raise the participant’s awareness of excess muscular tension and provides the opportunity to release these bound fibers through simple, gentle, and most importantly, mindful movement. Through repetition and a clear movement intention, new neuromuscular pathways are evolved between the brain and body which produce far less tension in the muscle fiber, thus utilizing much less energy and effort. Once the excess tension has been released, the participant will be able to recruit more of the weakened muscle fibers as they execute the Pilates exercises, thus encouraging the hypertonic muscle fibers to remain released well after the training session is finished. As such, the ATM chart works hand in hand with the Pilates exercises to bring about long-term neuromuscular balance and joint alignment.

At this time, it is important to mention that the JPD Method practitioner does not diagnose, or even speculate in any way. The practitioner is strictly an exercise specialist in a highly refined method of body conditioning. In fact, practitioners usually get involved at the post-rehabilitation stage. As the JPD Method works toward restoring alignment, balance and fluidity, it is very helpful in preventing chronic problems linked to physical trauma. Moreover, the individual must have all serious health conditions diagnosed before engaging in the JPD Method, or as soon as the conditions manifest. Finally, though the works of Rudolph Laban and Irmgard Bartenieff has influenced the JPD Method, a JPD Method Practitioner is not a Certified Movement Analyst, and does not practice in-depth movement analysis.
The basic concept of Laban, Bartenieff and Pilates are applied with each exercise as follows:

Laban In the JPD Method, Laban’s movement factors are set in order to facilitate smooth, fluid movement. The participant’s weight must be strong, feeling heavy in the floor, the mind must focus on the body as a whole unit while bringing extra attention to the weaker areas, movement will be sustained, never sudden, and, in all resistance exercises, the energy will flow freely from the center of gravity out to the extremities. As such, the participant’s mental position on the impending exercise will be set in this particular manner. Furthermore, unless there are post-rehabilitation issues to consider at the time, all training sessions must incorporate motion in all three planes of movement, sagittal, coronal and transverse, both individually and in combination. Finally, the JPD practitioner will divide specifically restricted joints into these three dimensions and seek to strengthen the weakened muscle fibers in each of these planes, before progressing from one and two-dimensional movements, to two and three dimensional movements.
Bartenieff Clearly, BF work extends into great depths of movement analysis and therapy. The JPD Method practitioner, however, applies BF-based exercises from the ATM chart to raise an awareness of hypertonic muscles while making connections in weaker muscles. The participant will thus approach movement in the following manner:
1. Breath initiates all movement.

2. Intention must accompany all movement.

3. Whether the participant is required to sequence from the center of gravity out to the extremities or the reverse, maximum articulation and range of motion will be the focus as each joint comes into play.

4. Each session must incorporate connections in all three planes, specifically above-below, right-left, front-back and most importantly of all, diagonals.

5. Each movement necessarily involves a complex interplay of mobilizing and stabilizing muscles. In all resistance exercises, the JPD Method practitioner will teach the participant which muscle fibers should engage in isotonic contraction, thus mobilizing, and which fibers should be concentrated in isometric contractions, thus stabilizing. The participant will strive to achieve the ideal and most anatomically correct muscular recruitment patterns.

The application of these Laban and Bartenieff principles, as they are determined in the JPD Method, must be remembered during each training session and with each breath of every movement.

Pilates The application of the Pilates method is as diverse as there are instructors. In the JPD Method, we will utilize the Pilates approach evolved by the PhysicalMind Institute in Santa Fe, New Mexico which respects the need to restore the natural curves of the spine via the use of neutral spine exercises and pays special attention to the fundamental principles of movement. The following Pilates principles must also be applied in the execution of all movement in all exercises.
1. Alignment of the joints and spine must be considered at all times during movement or stillness.

2. The mind must be actively involved, continuously seeking the closest to ideal, and most efficient muscular contraction patterns at all times, requiring considerable focus and concentration.

3. Breath duration must coordinate with the execution of each movement.

4. Until the abdominal muscles are fully balanced in strength and recruit in a smooth, even manner, the exercises will be executed with a neutral lumbar spine and pelvis, unless both feet are in the air, at which time the pelvis tilts posteriorly to slightly imprint the lumbar spine in the exercise mat. The neutral pelvis position is determined by placing the anterior superior iliac spine (ASIS) in the same horizontal plane as the symphysis pubis. When this horizontal plane is parallel to the floor, the pelvis and lumbar spine are considered neutral. The JPD Method further suggests that, in the advanced levels, the movements that involve placing both feet in the air should be executed with a neutral spine and pelvis, as opposed to imprinting the spine, in order to assist the evolution of deep neuromuscular balance. JPD Practitioners must be flexible in this neutral versus imprinted choice as some participants may have health conditions that are exacerbated by either position throughout the training session.

The interpretation and subsequent integrated application of the principles and concepts of Laban, Bartenieff and Pilates form the JPD Method of Bodyworks, which is an instrumental tool in restoring deep neuromuscular balance and joint/spine alignment.

Sarah's Approach to the Pilates Method

JPD Method of Bodyworks: the Synthesis
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon


The JPD Method of Bodyworks is an exercise system that interweaves key concepts from Rudolph Laban and Irmgard Bartenieff into all exercise, especially Pilates.

The following Laban concepts are always considered during exercise:
1. The participant’s inner mental attitude towards movement factors including weight, time, space and flow determines how movement is performed, and

2. movement can take place in one, two or three dimensions, and for all possible combinations, there exists an ideal, harmonious use of the space within the kinesphere, whether it shifts, or remains in one place.

Integrated Bartenieff concepts include:
1. use of mental energy, through intention, to change how the body performs by raising an awareness of the foundations of movement including breath, initiation, sequencing, connectivity, weight transfer and mobilization/stabilization, and

2. the deep relationship between mind-body-emotion, as each emotion is accompanied by specific physical expressions and a particular mental attitude.

The JPD Method of Bodyworks uses these Laban and Bartenieff concepts to evolve and deepen the mind-body connection. Through the consistent practice of this method, the participants becomes conscious of the muscle fibers that retain excess tension as well as those fibers which do not engage during movement. Bartenieff and Laban’s work have been instrumental in developing “movement intuition”, visualization and movement intention. As the mind develops this awareness, the Pilates exercises become considerably more effective in restoring balance and flexibility to the muscular system, as well as ideal spine and joint alignment. These three bodywork modalities integrate in a rather specific manner to form the JPD Method of Bodyworks.

The Philosophy

The JPD Method of Bodyworks is fundamentally rooted in the concept that an exercise methodology must be reflective and respectful of the mind-body-spirit connection, and should directly contribute to the growth and evolution of this energetic triad. It is my personal belief that, on a subtle level, all human experience assists in aligning and balancing the mind, body and spirit and humans strive for this balance and alignment either consciously or subconsciously.

The human body is in actuality, a multidimensional energy system, all of which come into play during movement. In many cultures, this belief has led to the evolution of a myriad of energetic treatment methods; acupuncture, massage, reiki, chiropractic are but a few examples. Each aspect of the human being carries and exchanges energy with every other aspect throughout each moment of the day. In the simplest model, these aspects include the physical, the emotional, the mental and the spiritual components of the human being. The physical body converts food to produce energy in the form of heat and electricity, the emotions carry a powerful charge as anyone who has experienced a sudden rush of fear, anger or sadness knows, the mental component also produces considerable energy, especially when one is engaged in worry, and the spiritual aspects of our lives present a mystery yet any person who has practiced Yoga, Tai Chi and other similar forms of bodyworks, can attest to the powerful energetic charge these modalities produce. In my humble opinion, the constant interplay amongst these bioenergy systems in every second of our lives must impact the neuromuscular connections and resulting movement. The subtle nature of the energetic exchange process and the resulting impacts on movement are difficult to understand and even more challenging to measure.

The fundamental belief, which forms the foundation of the JPD Method of Bodyworks, is that all these bioenergy systems must come into balance and alignment to achieve complete health and wellness in this physical plane. Furthermore, this wellness can only be achieved with a multidimensional approach; there are no shortcuts. Diet, attitude or what I term mental position, body maintenance and all other factors which can be controlled, must reflect the desire to be well. A simple example is that of the individual who spends two hours per week in cardiovascular exercise to ‘lose weight’ yet consumes a diet rich in fried foods and starches daily; clearly, the latter activity will negate the positive benefits of the former. Likewise, one cannot expect to have a strong, pain-free body that moves fluidly with ease and grace without spending any time exercising or engaging in physical activities intended to bring about such results. Clearly an exercise program is an important component of a personal lifetime health and wellness program. The JPD Method predominantly intends to establish alignment and balance in all the bioenergy systems that make up the human being by focusing on restoring balance and alignment in the physical body.

Should your Pilates instructor workout with you?

I've been asked on several occasions if I think it is acceptable for a Pilates instructor to work out with their class. I suppose this all comes down to opinion, but in mine, the answer is a resounding NO! As an instructor, I expect to watch the clients workout and cue the correct technique when their dominant muscles begin to take on too much of the work, as often happens when the muscles become fatigued. This is a subtle yet important shift that should not be permitted as the dominant muscles will only continue to strengthen if one doesn't strictly adhere to the Pilates technique, recruiting the deep skeletal and often underutilized muscle tissue. Even very advanced clients who may not need to be reminded what the exercise is, often need a watchful eye and gentle reminders that the technique is getting weaker. The neck is the most common zone for poor technique as the upper trapezius can often become too involved in extension work while the latissimus dorsi along with the mid and lower trapezius fibres become fatigued and recruit less and less during the movement.

Now, if the instructor is working out with the class, how can this person see these technical subtleties, without of course, cranking their own neck, thereby displaying poor technique in their own workout. Of course, proper alignment of the joints, especially the neck and head, are a critical component of the Pilates workout and gross misalignments have the potential to lead to injury regardless of the level of fitness or advancement one has achieved.

Neck Placement #2 - A Technical Discussion

The issue of the neck placement during your Pilates workout is still on my mind, so I guess I just need to talk more about it!! For this article, I will look only at one key issue: dominant muscles versus underutilized muscles. First of all, let's get some background. Everyone has groups of muscle tissue throughout their bodies that retain excess tension consequently becoming much shorter and tighter than the surrounding muscle fibres, which in turn, become too weak and soft. This type of imbalance exists in everyone, and for each person, there will be a threshold that, once reached, makes the region of the body associated with the imabalance prone to pain and injury. When the pain starts, we run off to the massage therapist or chiropractor or accupunturist and so on, but the treatments don't always produce a permanent change in the muscle tissue. The key to success lies partly in developing tone in the underutilized muscles of the region exhibiting pain. Let's take the neck for example. Let's say you have a chronically tight upper trapezius, amongst other muscles in the area, which sometimes even flare up, creating sharp pain and greatly limits range of motion in the neck. The trapezius alone is a 3 part muscle: upper trapezius, mid trapezius and lower trapezius. More often than not, if the upper trapezius fibres are very short and tight, the lower trapezius fibres will be elongated and relative to the upper traps, also weaker. As the upper trap fibres continue to shorten and tighten, the cervical spine (neck) can be compressed and all types of pain can ensue including headaches, disc pain, nerve pain and so on.

As such, during the Pilates workout, the upper traps will continue to overwork causing the head and neck to be out of alignment during most exercises. Spinal extension exercises such as breast stroke or swan dive are classic examples, where most people who have tight upper traps tend to look up as they lift their head, and so the neck is misaligned with the rest of the spine. In this example, the upper trap fibres are very shortened, the cervical spine (neck) has a sharp angle in the curve around C1-C4, compressing that region of the neck. Often, even the shoulders will be pulled closer to the ears if the individual tends to 'work hard'. Ideally, when an individual performs an extension exercise, the neck creates a long smooth curve which follows the curvature in the thoracic spine as the body moves into extension from a prone resting position. The primary extensor for these exercises are the deep paraspinals, particularly those covering the thoracic region such as longissimus thoracis, semispinalis thoracis and spinalis thoracis to name a few. The cervical (neck) and lumbar (small of back) extensors should take on as little work as possible. The cervical extensors will not fire as much if you don't look up while performing the exercise, and the lumbar extensors will not overwork so long as the abdominals are fully recruited before lifting the upper body into extension, and continue to work for the duration of the exercise. In peforming your Pilates exercises in this manner, the spinal extensors eventually become balanced in both strength and flexibility.

The last issue to discuss when considering ideal neck alignment during the Pilates workout is the scapula (shoulder blade). Many of the same muscles that move the head also move the shoulder blades. In order to keep the neck lengthened into a smooth curve during extension exercises, it is important to stabilize the shoulder blades. That means that when you recruit the abs to prepare for lifting the upper body off the mat (or box if you are on the reformer), you should also recruit the latissimus dorsi and lower trapezius fibres. These muscles will pull the shoulder blade down towards the pelvis and 'anchor' them in place as you lift the upper body. Consequently, the muscles that connect the neck and shoulder will lengthen rather than shorten and the cervical spine will not be compressed during the extension exercise. Furthermore, with time and consistent practice, the upper traps and lower traps will also come into balance with respect to strength and flexibility, and many of the pain issues associated with the aforementioned muscular imbalances will be considerably reduced, if not disappear altogether.

Neck placement during your workout is important!

Today I spent much time explaining to a client the importance of being mindful of the shape of the neck during the Pilates workout. My guiding principle is that the curvature of the cervical spine should not be extreme whether in flexion or extension exercises. For instance, when a new client is first learning the breast stroke, the natural instinct is to look up when lifting the upper body. Now, when this happens, there is a long smooth extension in the thoracic spine which ends in a sudden sharp extension in the top cervical vertebrae, predominantly C1-C4. It is important to always lengthen the curve created by these cervical vertebrae especially in extension, but also in flexion exercises. If this muscular contraction pattern is practiced too much the muscle fibres which cross over the C1-C4 region will shorten over time, which could lead to various pain issues related to compression of the cervical spine some of which include disc compression, headaches and so on.