Why Integrity is so Important!

Integrity: 

According to the dictionary has several meanings:
1.  Adherence to moral and ethical principles;
2.  The state of being whole, entire or undiminished;
3.  A sound, unimpaired, or perfect condition

Why, might you ask, am I giving you a vocabulary lesson on the word, Integrity? 
Simple. Pilates is all about Integrity!

While Terms like scooping,  powerhouse, floating, lengthen, breath, and control are usually associated with
Pilates, the word integrity is not the first thing that comes to mind. As such, I would like to explain how and why integirty plays such an important role in the Pilates Method.

First, let's explore how the each of the definitions above apply to The Pilates Method:
1. Adherence to moral and ethical principles: 
Pilates focuses on the adherence to the six key principles of movement referenced by Jospeh Pilates, control, balance, concentraion, fluidity, precision and breath.  When all six principles are adhered to, the body works in its most efficient and effective state, thus reducing pain, injuries associated with overuse, and creates increase in strength, power, and flexibility.  In that sense, it is the integrity at which all these principles work together which make up foundation of The Pilates Method.

Furthermore, in order to correctly apply each of these six principles, the instruction of The Method, also must adhere to similar levels of integrity.  This is accomplished first through the quality of instructor's training through the marriage of these six principles and the application of anatomy, biomechanics and physics to each and every movement that takes place.  It is the adherence to these basic principles which make ensure the results from The Pilates Method.

2.  The state of being whole, entire, and undimished:
Further exploring these principles will lead you to recognizing that Pilates is about "wholism" and not reductionism.  Meaning, every movement that is performed incorporates equally the entire body as opposed to singling out one specific part or muscle.  As such, Pilates focuses on ensuring that only what is supposed ot move, actually moves, and keeping still (or stablizing) those muscles (or areas of the body) that are not supposed to move.  As a result, the Integrity of a movment occurs as long as the movers and stablizers are equally doing what they are supposed to be doing.  

3.  A sound, unimpaired and perfect condition:
Once the body is in balance, and only those muscles that are supposed to be moving, move; and those muscles that are supposed to stay still, do; then the body works in its most efficient state.  Once the body can function effeciently on that movement, the body then moves towards its "perfect" state.  Therefore the integrity of movement is one in which is pain and/or injury free, and more imporant creates that amazing posture,  increases muscle tone, increases power, strength, flexibility and performance.

Posture Series: Head and Neck Placement

Next time you are in your car at a stop light or sign, look at the driver next to you. Notice the position of their head. Observe how their body reclines back and their head juts forward, led by their chin. Think, this forward head mimics that of a chicken pecking for food on th ground. Recognize that you likely hold your head in the same forward position. Reflect on your neck ,Does your chin push forward the same way? Do you feel as though you carry tension in neck and shoulders? Imagine the back of your neck is being pulled back as though a mommy cat were picking you up at the scruff of your neck. Pull your head between your shoulders so it sits gently on top of your spine. Now feel your neck lengthen to the ceiling as though your head was a balloon being pulled to the sky. Make sure you brig your chin with you and avoid having it jut out further. Relax your neck and your shoulders. Practice this head placement daily. At first it will feel awkward. Over time you will improve your posture, decrease your neck pain, and avoid the chicken head! Don't be a chicken!

Tuesday Technique Tip: It's About Control

Pilates is about control. Control is about using muscles to counterbalance the natural force of movement or gravity in the same direction as the force. In other words, purposely using your muscles to resist what wants to happen when you move. Simply put, the machines use springs, springs like to pull you in, you let them pull you, but consciously control the movement by resisting that pull.  OR in simpler terms:  We spend most of our time trying to PUSH against a force in order to move.  We push a door to go inside, we try to lift a heavy object, we even walk into wind in order to get where we want to go.  We do this without thought, and don't realize that the harder we try, the harder we push, the harder it is to move.  So try turning it around.  Walk with the wind, just remember the wind is strong, so control yourself so it does't knock you down.  You'll have more power, more strength, and more speed if you go with the wind than against it. 

New Year New You?

Happy New Year! 
Many people are beginning their New Year with a resolution to start the year better than they ended last year; many of you may have vowed to lose weight, get in shape, and even eat better.  Good for you.

I've personally vowed (now hold your tongue until I am all done)... to Do Less and Expect More!

Now I know you are thinking I must be really lazy, or that we already live in a society which promotes doing little and getting a lot... but hear me out as this applies to your own New Years Resolution to lose weight, get in shape, eat better and more!

Do Less Expect More, relates to using the least amount of time and energy in order to accomplishing your goals.

Do Less, Expect More simply stands for becoming more efficient at what you do!
Simple.

In terms of exercising many of us (including myself) have fallen prey to the "I need to work out as hard as I can for as long as I can so I hurt like crazy the next two days and can feel like I've worked out as hard as I could for as long as I could" mentality!  (Whew, I am just worn out typing that!)

Here's the deal... Pilates has taught me that that mentality is not only unnecessary when it comes to exercise but is actually counterproductive.  Here is why:

When we work out hard (as already described above) we are wearing our body down; as we wear the body down we are more prone to injury and burn out (not wnating to stick to it). 

Jospeh Pilates theory was opposite of that, if you teach a person to purposefully use the entire body every time they do any movement they will have to do less to achieve more results!

hmmm sounds something like my New Years Resolution...

Do Less, Expect More. 

It's the whole "six minute abs" concept.  Basically Pilates can get your abdominal muscles stronger. flatter, and looking better in only 6 minutes a day; oh wait in 5 moves a day!  Seriously cool marketing concept which I stole from the Movie "Something About Mary." 

Really! It's totally true, but you need to know what you are doing to accomplish this.  (more on knowing what you are doing in a later blog).

Here's the deal, over the last 10 years Pilates has taught me how to work out less and see greater results. Just to prove my point, I have not lifted weights in 4 years and can now do 5 unassisted pull-ups, which I never could do before! All because of working on a variety of Pilates Equipment (not just Reformers)

That said, one of the main reason Pilates is so effective relates to the fact that it is something you WANT to do on a regular basis because you feel better when you do it, and your not having work hard, work long, and fatigue yourself into unfunctional pain for two days!

While I have figured that out with exercise, I am now going to attempt to apply this same concept everything else I do.

Wish me luck!