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Earlier this year there was a lot of controversy regarding the selling of our proprietary materials to the public at large. As I heard the different sides of the argument, I was hit by the question: “are we guards or guardians of our knowledge?”

As I sit writing this article, I went to my Apple dictionary and looked up the definition of the word ‘guard’:
guard: to watch over in order to control entry and exit; watch over to prevent escaping…

I am not sure what it is that we have that we want to guard, is there something that we want to prevent from escaping? Are we trying to hoard our knowledge? Aren’t we as Peak Pilates Teacher Trainers, trying to share our knowledge and preserve the classical method? Joseph Pilates himself wrote books about the classical method and wanted his knowledge to be shared widely with the public.

Why are our materials so much more important than his? Yes, the Peak Pilates manual is rich in detail and information. What we have that is unique is the way that we approach learning and teaching; but this can not be learned by reading a manual or watching DVDs, but rather can be learned from you, the teacher trainers.

Now, let’s take a look at the word ‘guardian’ from the same source:
guardian: a protector or keeper

We are protectors, trying to preserve the technique and keep the classical method alive. That does not mean that we should not share it with others. The Elders have created a colorful backdrop on which Pilates history is laid; and while they do not always agree, they know the power of the Pilates work. During one of our lessons, Mary Bowen shared with me that the practice of Pilates might have died out if Romana had not kept it alive during the many years that preceded the recent Pilates boom. We are all keepers of knowledge, but in order to preserve the classical method, we must be willing to share that knowledge with others.

I believe that we are all here as Peak Pilates Teacher Trainers because we have a love of the classical work. We have all experienced firsthand its power to change and we are passionate about sharing our knowledge with others through our gift of teaching. This is prevalent in the growth and direction of the industry. At many tradeshows in the past year, I experienced the thirst for our knowledge and the power of our teaching. The Peak Pilates conventions sessions are packed, often times by those who are trained in other forms of the method. We have the opportunity to open our doors to everyone who wants to learn our approach. If we guard our information too closely, we might contribute to allowing the method to die out, how much better to choose to keep the information alive and follow in the footsteps of The Elders.

This article is the first in a series aimed at deepening your understanding of the Short Box Series, this one will focus on the Short Box: Round.

“You are only as old as your spine is flexible” captures a key facet of the Pilates method, speaking to the importance of a mobile spine as we get older. In our current computer age, with such a large percentage of the population spending several hours a day working at a computer, it is no surprise that there has been such an increase in the number of complaints of lower back pain, neck pain and of headaches (to name a few), even with ergonomically-sound work stations. The only antidote for these complaints is for the body to move in ways that counteract the effects of these unnatural postures being sustained for several hours a day. 

A proper Pilates session encompasses all spinal movements and the Short Box Series encapsulates all of them within one series. The basic exercises: Round, Flat, Side to Side, Twist, Tree, and Side Sit Ups improve mobility, strength, stability and muscular endurance which all functionally impact good posture. The Short Box Series is introduced early on as a basic series and, with variations added as the student advances, continues as a barometer of progress revealing a story about our client’s spinal health.

What does the Short Box Series reveal? What are the things to look for when teaching and what are the small things to fuss about? It is the little details that make this series a mainstay in the classical system and the importance of delivering this series well cannot be understated. I have witnessed on countless occasions clients going through the motions and actually missing the point for what their body can gain and needs from these exercises.

Let’s take a closer look at each of the exercises in the Series to illuminate what to watch for, how to fix it and what it may reveal.

Round:

Step 1:  Sit a hands distance from the back of the box. The first thing to look for is how the client assumes the rounded position. Observe from the side, if the whole body collapses into the position be sure to correct it. Things to watch for are the ribcage dropping toward the pelvis, a lack of lift off of the buttocks, hunched shoulders or a heavily drooped head. Look for an even contour of the spine with a deep scoop supporting the C-curve. Be sure the arms hug the waist tightly, between the pelvis and ribs, instead of being out away from the body. The head should be reaching forward over the chest with both eyes focused toward the naval instead of sinking the chin into the throat. The feet are apart with the safety strap near the ankles, take note of where the feet are in space as this will be important as the movement occurs. The starting position is a tightly rounded one.   

Step 2:  The movement begins by going back; the pelvis rolls under, the sacrum contacts the box, the scoop deepens and the first stop is half way back with the shoulders level with the box. The upper back should not be lower than the level of the box at this horizontal point. If needed, the knees may gently bend if the hip flexors are tight preventing the sacrum from making contact with the box. If the knees can stay straight when going back, observe that the heels reach out and away from the hips. If you observe from the rear of the reformer, watch that both sides of the back lower equally. From the footbar, encourage the heels to remain still in space and reach; you can cue this or have both heels reach into your touch.

Step 3:  The spine lowers into the well until it is as low as possible before extending, with the head last to extend back. Watch that the head remains actively forward until the torso is low. Do not let the head open back prematurely! Once upside down, try to maximally arch the entire spine, pulling the shoulders back toward the headrest, looking at the floor with the eyes and reaching the heels out away from the hips in opposition. As one becomes stronger, the arms may be able to reach overhead to the floor.

Step 4:  To come up, first return the arms to position hugging the waist and then bring the chin to the chest. Raise the head and have the eyes focus on the midline aligning the nose with the sternum, naval and pubic bone and curl up until the torso is level with the box. Encourage clients to look with their eyes into their body to steer alignment as this will be helpful when coming up from the Tree. At this point the sacrum should still be on the box and the upper back level with the box just as it was in Step 2.

Exhale and curl the rest of the way up keeping the sacrum on the box for as long as possible and curling the upper body forward, until the shoulders are over the hips, be sure the powerhouse remains engaged. The rounded shape is now a counter stretch for the full extension that was just performed. So the sequence is to deeply round in order to fully arch, and then the spine finishes by rounding again.

In the advanced variation of this exercise, the first time arching into the well, hold both elbows and reach the arms back in three gentle pulses; second time back place the hands on the floor and perform a back bend; third time back reach under the carriage rails and give a long pull while reaching out through the heels.  

To check for one sidedness, view this exercise from the rear as the torso rolls back and notice if one side hangs lower then the other side.  If there is one side hanging lower, a simple cue or touch in most cases will even it out. Often the client can’t feel the imbalance so it is important to correct it, as it will inevitably show up in other exercises. 

Since the Short Box Series is a seated series, help raise client’s awareness of active sitting. Encourage them to use it often during the day to offset the dangers of sloppy sitting. If you have a side view mirror let them see what it looks like; illustrate what it looks like to sit tall with the shoulders over the hips, to lift out of the waist, hips, and lower back. Show them how to wrap and perch up off of the buttocks and how to use their abdominals to sit forward and up; practice going back and forth from sloppy to active sitting so they can see and feel the difference.  

By understanding details and making small but profound adjustments during your session, your client will not only have something to think about and practice until they see you again but little by little you will positively impact their quality of life.  

“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.”  ~ William Arthur Ward 

NOTE: This article, written by Peak Pilates Account Representative and Instructor Alison Bodi, was recently featured in Pilates Digest (www.pilatesdigest.com), an online resource designed to engage the Pilates community. Pilates Digest is co-founded by Kelley Ranaudo of The Fitness Studio of Orlando, a Peak Pilates client.

Retention is an important part of maintaining not only your Pilates business, but consistency is also how your clients receive the benefits of The Pilates Methods. Keeping the interest of your clients as you know requires some additional effort. It’d be nice if we could totally depend on clients to show up for their weekly slotted appointment(s), but that may not happen as often as we’d like. Do you call those clients weekly and check in with them? How do you foster the instructor/ trainee relationship? What happens the minute the client pulls into their parking space? How do you conclude the session? You are the expert. You know your client’s body inside and out. Once you are able to observe them walk through the door, your intuition kicks in and you know exactly what work they need to balance themselves out. However, their experience begins even before they lay on the reformer/mat or sit on the chair and continues past the conclusion of their session.

Let’s discuss three activities you can do prior to and after your client’s sessions to keep them addicted to your workouts.

Before they enter the studio:

What is your parking situation? If your client has to pay the meter, is that cost configured into the price of their class?  Even if they don’t have to pay a meter, can your client find a parking space? How far do they have to walk to get to your door? Do they need to climb stairs? By putting yourself in your client’s shoes you may be able to accommodate them better. For instance, if you know that they need to make a trek from their car to your door, you may want to make sure you schedule an extra 10-15 buffer between each private training client so that you can get in a full hour if they become challenged with the parking situation. If they are chronically late, then that’s a different story. If they have to pay a meter, you could have change readily available at all times at the front desk.

Immediately prior to or after each session:

How you schedule them? Are your clients able to call and speak to someone at the studio or do they have to leave a message each time? It amazes me how simple scheduling can be when there is someone at the front desk to answer and field questions over the phone or with walk-in traffic. This front desk person can be hourly during the busy times or you may be able to recruit a volunteer who will trade you their time for Pilates sessions. Or you could encourage your clients to text or e-mail you if you have a phone that will allow for that type of quick communication. 

Another thing to consider is the timing of when you ask for payment. If money owed is discussed immediately following their entrance into the studio, it may change the dynamics of your relationship and how they will then go on to interpret the work you about to give them. Lastly, do you give your clients something to look forward to for next session? “We’ve run out of time for today but next time I’d like to go through what we did today in less time and add more work on the ladder barrel. These are two exercises we’re going to learn. Let me show you what they look like.” This is what I would say to my clients following a session to peak their interest and keep them excited about learning.

To Reward:

Do you know how they like to receive encouragement? Prior to their very first session with me, I would ask clients on their client questionnaire how they like to receive rewards. Positive reinforcement is necessary part of consistent behavior. I would reward for the following:

• Completion of a 20 and 30 package
• When a recruited friend of the client’s bought a package
• When the client found something different during the work

All three of the above are grounds for celebration and they can all be rewarded differently. When the client completed a large package, I would take a picture of them and their newly found alignment and shape. I would also give them a gift certificate to the nearby salon/spa. Both of these rewards will cost the business nothing. You may find that if you team up with a nearby business, they may offer your regular clients a gift certificate to get them in the door. It’s a win-win for everyone!

When the client recruited a friend, I would give my client 20% off their next package. Before I knew it, I had my clients working on bringing potential business in for me.

When the client found something different in their body in a session, I would verbally give them words of encouragement and I would take time to briefly discuss how it made them feel and then ask them to transfer that feeling into something they’ve had trouble with before. I helped share in their learning experience which is enjoyable for both of you.

You’ll find that the energy in your space you teach at will change once you start to take care of the client and treat them as you would like to be treated.

- Alison Bodi, Peak Pilates Account Representative and Instructor

According to the well-known founder of Pilates, Joseph A. Pilates, "You are only as old as your spine is strong.” This is true for the millions of Americans who have compressed their spines through weight gain, stress, sitting at desks and pounding aerobic exercise. For those needing to reverse this damage, Pilates exercise may be the answer.
 
Pilates has become increasingly popular for improving, not only spinal health, but the overall health and fitness of older, active adults as well as those who are deconditioned. Deconditioning is brought on by inactivity or bed rest and affects important body systems resulting in reduced functional capacity. Elderly individuals are particularly vulnerable to becoming deconditioned. Risk factors for deconditioning include illness, disability and chronic disease, among others.

As a Pilates instructor, I have seen older adults as well as deconditioned adults increase flexibility in their muscles, improve alignment and strengthen their spine through my programs. The reasons behind this success are rooted in the philosophy and teachings of Joseph Pilates himself.
 
Older, active adults taking a new approach to health
 
The older we get, the more life experience we attain. Our bodies absorb this history as well. This can include injuries and a general slowing of body functionality. Precision of alignment and spine strength becomes more critical as the natural aging process takes its course. Conditions like osteoporosis hurt overall flexibility, so it is important to vigilantly counteract it.
 
Many active, older adults turn to Pilates because they want to feel better and have enough strength to keep up with their grandchildren. In general, they aren't focused on the end of life, but on ways to extend their activity, health and well-being. They are interested in injury prevention and longevity.
 
Pilates is successful for these people because it teaches whole body conditioning. Typically, when I begin working with older adults, they can’t tell their core from their feet. But, as I train them, they quickly learn how each part of the body works together to increase strength, flexibility and endurance. Since Pilates is not a static exercise, it can be modified as a student’s body changes as they age. It improves circulation through reflexology and acupuncture points which is a phenomenal benefit to older adults, particularly to their spinal strength.
 
Reconditioning the deconditioned

Nearly 200 million Americans are overweight according to the Center for Disease Control. Poor diet, lack of exercise and neglect for overall health are the causes for the unhealthy weight of Americans. All this excess weight is contributing to the rapid deconditioning of our bodies.
 
Through Pilates, deconditioned Americans are gaining back functionality of their bodies and taking control of their lives. According to the International Health, Racquet and Sportsclub Association (IHRSA), the most common reasons why deconditioned adults do not start a health club workout routine include intimidation, fear of not fitting in, and fear of not being able to physically do what is asked of them. Fortunately, Pilates is typically practiced in a one-on-one setting, so intimidation and fear of not fitting in need not be an issue. Additionally, a Pilates workout can be tailored to anyone, so people in all physical conditions can participate.  

Pilates not only helps your body feel and look better, but it also changes your state of mind. As deconditioned students begin to practice Pilates they experience better mind-body awareness – they gain better control of their bodies which often spills over to other personal habits. They begin asking themselves – what am I putting in my body, how am I using it, how can I make myself feel better, stand taller, be more relaxed? I often say, if you teach the body, the brain will follow.
 
It is important to use the proper Pilates equipment and make the program fun in order to keep students engaged. A tool like the MVe Fitness Chair from Peak Pilates is a great way to add variety to a routine as your students continue to progress. From Pilates chairs to wall systems to mats, these items can enhance any routine. 

As with all Pilates students, it is critical to begin with a physical assessment and commence with a moderate program. By focusing on strength and body control, a student will show immediate improvement. Deconditioned people often turn to Pilates to get in shape and tone up, others come to help and injury or ailment. But, one thing is for sure; they all come with their own idea of what they might gain from Pilates, and leave with a completely changed sense of self. 
 
While some say the Pilates craze is over, others have suggested that its true potential is just beginning to be witnessed in the United States. Its restorative benefits and lifelong wellness philosophy are attracting new types of students who are taking the program to a whole new level. 

- Clare Dunphy, Peak Pilates Master Trainer

There are varying perspectives on the extent to which observation can influence our interactions with our students. Effective teachers must constantly focus on their observational skills. Proficient observation requires an understanding of how to intuitively assess what is happening with your students, either physically, emotionally or mentally. Successfully responding to your observations can take time, trial and error. Seasoned trainers develop this skill over time and this is one of the main reasons that their expertise is so sought after.

Most observations are directed externally, in the sense that we make an observation and then work to correct what appears improper. However, there is another kind of observation, or awareness you might say, that is manifested internally and can take things to a more personal level. This alternative perspective on observation involves considering your clients’ struggles, issues and successes as a means for you to internalize your own personal development. To become an expert observer, it is essential that you focus not only on observing your students, but also consider your own personal practice and cognitively build that into your teaching skill set. Here are some interesting examples that illustrate how observation can be a valuable tool: 

Example # 1

Years ago I developed a highly concentrated therapeutic Pilates practice, not because I focused on it, but because orthopedic surgeons and doctors regularly presented me with patient referrals. This happened due to word of mouth from clients who had successful experiences. Before I knew it, referrals defined my business base. Not anticipating this posed a challenge. I needed to refer these clients to my instructors, but my instructors weren’t trained to handle these special cases. This challenged me to analyze what I was doing and why it was working so I could transfer this information in a practical manner to my staff. To meet this challenge, I had to observe myself while teaching and look at my own intuitive responses to my clients’ issues. Why was I effective? Was it the cueing? Was it how I touched and spotted my clients? Was it the exercise sequencing, choice of equipment or both? Was it the modifications I developed? If so, why did the exercise sequencing work? Why did modifications only work for specific clients? To adequately address these questions and formulate answers I was required to conduct exercise and medical research and network with licensed professionals. This helped me understand why I was successful, which led me to develop a protocol for training my staff. In my case, using cognitive study to enhance my knowledge base was required to back up my intuitive processes. I was able to then successfully pass it on in a practical manner to my staff and also develop myself further.  

Example #2

Recently, a new teacher, who was interested in incorporating the classical Pilates method into her group reformer classes came to me for lessons. She had experienced difficulty with tightness in her thoracic spine and worked primarily from a “neutral pelvis” position. Her rib cage mechanics were inhibited and subsequently, lifting and holding her cervical spine and head position was difficult. She was also very tight in her sacrum and gripped the muscles surrounding it. I began working with her and after several sessions she mentioned some things she had noticed with her group class participants, particularly with their head positions. She noticed that they had difficulty with lifting and holding their heads up in the right position. We went over ideas to incorporate into her next class. At this point, she fully realized that this was her challenge as well. She didn’t get that awareness in our lessons but she did when she began to teach it. The next week she reported a bit more success with her class but had observed that now she noticed lower back tightness in the group. I think you can guess where I’m going here. For this teacher, her classes mirrored her own technical and body position issues and physical difficulties. More importantly she realized she was teaching to her weaknesses! This humbling experience opened the eye of opportunity and growth for her and in turn taught her an invaluable lesson.

Teaching requires a keen observation and awareness of not only our students’ abilities, but also our own. Because teaching is a two-way street, we can use our clients’ issues, challenges and successes as opportunities for our own growth physically and cognitively. So starting right now, look at your students with a new eye for inner observation. Ask yourself the question: What is being mirrored back to me and what do I need to learn from it? You might be surprised where the answer leads you.

- Colleen Glenn, Peak Pilates Master Trainer

As a Pilates instructor, to be a great teacher you must always have the desire and will to progress toward the goal of becoming the best instructor you can be. The gift of “free will” was given to all of us at birth. Every individual has a choice and only you can make the choice to be great. However, greatness does not come by chance; greatness requires an intentional and planned strategy. Constant self-evaluation and planning must be an on going process in order for there to be continuous improvement.

Goal setting is a vital step in making any improvement. It is your first step toward continued growth of teaching skills. One of the most important steps in goal setting is to actually write your goals down on paper. According to a Harvard University study, those who write their goals down have a better chance of accomplishing those goals. Tom Hopkins once said, “An unwritten want is a wish, a dream, a never happen. The day you put your goal in writing is the day it becomes a commitment that you change your life. Are you ready?”

When writing goals, it is important to give some honest thought to past accomplishments and the areas of opportunity that present themselves. Here are some basic steps to follow when goal setting:

1. Use the Peak Pilates 5 Part Formula as a checklist to evaluate yourself. You can choose to evaluate yourself on each part of the 5 Part Formula and then choose one or two goals to work towards per month, per quarter, or per six-month period.
2. Go through each area and honestly determine which of your skills need improvement. Consider these your desired outcomes. Here is an example, “During the first quarter of 2008, I would like to teach my clients to move with more clarity in their rhythms”
3. Next, under each desired outcome, it is important to create performance goals for yourself. Performance goals are the actions you must take in order to achieve the desired outcome. In order to accomplish the desired outcome in the example above, here are some examples of a performance goal:
   • “On Mondays and Wednesdays, I will do a 3-rep drill on the Mat, making sure I understand the rhythm of each exercise in my own body.”
   • “In January, I will announce to my studio that it is “Rhythm Month” and make sure clients really understand that every exercise has a unique
     rhythm.”
   • “On Fridays, I will do a full reformer workout once a week for myself and cue out load the rhythms of each exercise. I will make sure that my
     voice animates the rhythm of each exercise.”
   • “During the first two weeks in January, I will review the rhythm of each exercise in my manual.”
4. Once there is a clear understanding of the desired outcomes and performance goals, the plan must be put into action. Tom Landry once said, “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” We could not agree more.
5. Once the month, quarter, or 6-month period has ended, it is now important to go back a re-evaluate your progress. Identify what has been accomplished and what still needs your attention.
6. After re-evaluation, new goals must be set. The cycle starts again.

Here are some common errors that most people make when goal setting that you will want to avoid:

1. Not being true to your goals
2. Setting unrealistic goals in unrealistic time frames
3. Over committing

Tips for writing and accomplishing goals:

1. Be as specific as possible
2. Share goals with a colleague or mentor for accountability
3. Ask a colleague for feedback on your teaching before setting goals

Although it is important for goals to be true to the person accomplishing them, we would like you to consider that one of your goals for 2008 be one of service to others. After teaching skills have been polished and personal technique has been improved, is it not all about helping others? We believe that with these skills, everyone can teach and serve many by helping them achieve their own goals.

Many instructors are searching to find themselves, not only as teachers, but as human beings. Mahatma Gandhi said, “The best way to find yourself is to lose yourself in the service of others.” Every morning instructors around the world should be asking themselves, “Who can I help today?”

Pilates instructors should realize that this role, this career – which has been chosen – is a great gift. Pilates instructors have the grand opportunity to serve others and service to many leads to greatness.

- Sonia Rodriguez, Peak Pilates Master Trainer

If you Google “Pilates Stance,” you will see a myriad of definitions and commentary about this basic, foundational and often misunderstood concept. Let’s unravel the mystery.

In this edition of the Master Training Team article, we will accurately define Pilates Stance, examine the anatomical position, and discuss healthy alignment and movement patterns for all bodies.

What is Pilates Stance? Historically, Pilates Stance referred to entire body alignment while the leg and foot position were referred to as “Pilates First.” Accurately defined, Pilates Stance is an active preparation and set up position maintained during dynamic movement to correct compensatory tightness and weakness that develops in a person’s body. When standing or performing supine exercises such as the Hundred, Frog and Leg Circles, One Leg Circles, the Ab Series, or the first footwork exercise, the legs are supported by all of the muscles around the hips (adductors, abductors, flexors and extensors). Pilates Stance is an exercise ready position and not the way a person stands in normal, everyday life.   

We use the term “working in the joint” to describe this correct way to position the leg in the hip joint. The objective is to stabilize the lower body and align the body’s posture. It is important to master this position during the entire movement whether the legs are together as in the Hundred or Corkscrew or apart as in One Leg Circles. In the beginning, this might be difficult, and as with all Pilates exercises, working in the correct position builds a stronger body from the inside out.

How do we find the Pilates Stance? If you were to hang from your hands on a bar, your legs would naturally open outward from your hips. This is the optimal and natural position to stand and bear weight. Let’s look at the Pilates Stance from the feet up:

• The feet are in a small 'V' position with the heels glued together from the sitz bones. 
• The weight is distributed evenly from the big toe to the little toe side of the foot. 
• The peritoneum or pelvic dome is stacked up directly over the arch of the foot so the weight is not in the heels, but slightly forward with the line of gravity coming just in front of the lateral malleolus.
• The back of the upper inner thighs is drawn tightly together and expresses a slight turn out of the legs initiating from the hip joint.  This slight movement helps students from over recruiting the quadriceps and engages the target areas of the hips, buttocks, inner and outer thighs.  It also engages the deepest of the lateral rotators and allows for deeper activation of the pelvic floor. 
• The knees are straight, but not locked, remaining 'soft,' with the center of the knee aligned with the second toe and the entire leg position emanating from the hips.
• The two legs are like one leg, emphasizing the centerline, offering strong support to the body like a Greek column.
• Moving up the body, the abdominals are drawn in and up, lifting the waist away from the pelvis.
• The ribcage is stacked directly over the pelvic dome and the arches. 
• The chest is open and the sternum is reaching upward, with the shoulder blades down the back and the back of the neck stretched long. 
• The head is high off the shoulders with the roof of the mouth stacked over the diaphragm, which is stacked over the pelvic floor, which is stacked over the arches. 
• The entire body is pulled up like you are leaning slightly into the wind.

How does the Pilates Stance translate into healthy alignment and movement patterns? As with all Pilates positions, it is important to understand that no two bodies are alike and the goal over time is to restore healthy alignment and movement patterns.

With all students, note the alignment from the hips, the knees and the second toe. Pay close attention to where the weight is on the feet, observe if they favor the inside or the outside of the foot or if the ankle rotates or the arches drop when bearing weight. All instructors should develop a keen eye for misalignment.

When working with different leg misalignments, it is important to understand the adjustments needed to accommodate the individual. The goal is to restore their alignment, session by session, to a more healthy state, working from the Powerhouse downward. For example, if a person has genu varus (bowed legs) and the knees cannot come together, we can accommodate them by turning the legs out more from the hips so the feet are in a wider 'V,' still keeping the heels together. On the contrary, if a person has genu valgus (knock knees), and their knees bump into one another, we can adjust the legs slightly apart and less turned out, again working from the hips. If a person has knee pain, we can accommodate by working in a parallel leg position with the legs together for support. 

What goes wrong with incorrect execution of the Pilates Stance? If executing the Pilates Stance incorrectly, one may aggravate their hip joints and suffer from inflammation. Probably the most common incorrect execution is a Pilates Stance with too wide a 'V.' This can aggravate the Sacroiliac (SI) joint and lead to recurring inflammation and pain. 

The body is an amazingly clever device. When something goes ‘wrong’ it does not stop, it thinks of a way around the problem, it finds a ‘solution.' The solution is often a compensation that is unhealthy and will lead to further degradation of function over time.

Research shows that when one muscle is weak, other muscles compensate in an attempt to maintain functional movement. A frequent example of this is in simple standing, when the weight falls into the heels and the hips are shifted back. In this common situation, the gluteus maximus is not firing due to weakness and the erector spinae and hamstrings are forced to work harder to maintain an upright position. This creates increased compressive forces in the lumbar spine secondary to increased synergistic muscle activity without adequate stabilization. This concept, known as synergistic dominance, occurs when one or more synergists take over the function for a prime mover. In the example described, this synergistic dominance will transfer to exercises and movement patterns until it is corrected.

Another common compensatory pattern known as reciprocal inhibition occurs when one muscle is tight (for example the psoas) and the functional antagonistic muscles (in this case, the gluteus maximus, transverse abdominus, internal obliques) become inhibited leading to increased compressive and translational forces. We often see this pattern emerge in new students when performing the Hundred. These students have difficulty drawing their abdominals in and up as they lengthen their spine into the mat. In these students you will often observe abdominals bulging out and the spine losing contact with the mat. Usually this is an indication of inactivity in the obliques and you will notice that the student cannot bring their head up fully over their chest and their ribcage will be pressed out. 

Now that you have a clear definition of the Pilates Stance, understand the proper body alignment, and have been provided with some examples of misalignment and incorrect execution, think of how many Pilates positions utilize the same shape in space as the Hundred. Can you see why it is absolutely vital to ingrain and practice diligently the Pilates Stance?  

Our goal as Pilates educators and instructors is to help clients develop strength in the centerline to ease compression and restore the body’s balance. The majority of clients have similar issues; weakness in the gluteals, abdominals, and deep spinal postural muscles; tightness in the hamstrings, hip flexors, quads, chest and shoulders. 

Working with the individual student to help them find their way toward the ideal Pilates Stance will help to address the imbalances of the body and restore functional, healthy movement.

- Clare Dunphy, Peak Pilates Master Trainer

Years ago when we started Peak Pilates education, the development team debated over the use of the terms neutral pelvis and neutral spine and how they were addressed and delivered in our educational programs. Many organizations, using scientifically and physical therapy based research, used these terms to define their approach to Pilates. This is still true today. Participants who studied under these different schools raised many questions. As trainers in the field, the right verbiage and educational acumen was necessary to address concerns professionally. More important to the team, was authenticity in delivering and living the Peak Pilates’ philosophies.  

Several years ago, these issues were addressed thoroughly, at a trainer intensive in Plum Island. Breakout groups conducted role playing scenarios around this topic and proved this method could be an effective teaching tool. Consistency and repetition are invaluable for learning, so we have once again decided to delve into this topic.

Neutral pelvis and neural spine are often mistakenly interchanged. However, they are two separate positions; let’s take a look at the pelvis first.

Neutral Pelvis is defined as having the anterior superior iliac spine in the same coronal plane as the pubic symphisis. The pelvis should not be too arched (anterior tilt) or too tucked (posterior tilt). Bone structures differ from individual to individual so this definition is a general rule of thumb. 

What’s the big deal about neutral pelvis?
It is important to note neutral pelvis as a reference point for the teacher in analyzing movement and posture. It can be found by touch techniques and visual observations during teaching. Using the Fundamental Clock work is effective. It is not something we teach in order for students to commence exercising, rather a position to move in and out of functionally. We call this the optimal pelvic position. It’s an important position during certain exercises, for example during side splits. In many cases individuals cannot keep or find a neutral pelvis, they don’t have the awareness to do so and when they try, can create back pain. In therapy sessions, neutral pelvis may be taught for specific reasons under the care of a licensed professional. Because the movements of the pelvis affect the spine it is important to understand their integral relationship. A neutral pelvic position does not necessarily mean one has a neutral spine. So what is the neutral spine?   

Neutral Spine is the natural curves of the spine through the cervical to lumbar regions. Individuals will differ due to normal anatomical deviations. 

What’s the importance?
The goal of Pilates is for the spine to become more neutral and aligned in a given session and throughout time. It is not necessarily the goal of supine and prone exercises to work in a neutral spine position, however, when lying in the supine position, the curves are naturally reduced due to the force of gravity. Peak Pilates understands and advocates a neutral functional spine up right against gravity as the result of moving the spine fully in all planes throughout a session. In therapeutic settings with licensed professionals neutral spine, with supine and prone exercises, may be the goal. In the Pilates movement system the spine moves in and out of its natural curves with strength, grace and control. Neutral spine is simply one position. It is not functional to hold it for extended periods of time and if one tries they may create undue tension and rigidity. Certainly when enjoying a nice dinner keep your spine upright and aligned, but don’t be like a statue! 

Belly to the backbone
Drawing the abs in and up to lengthen and make contact with the mat is completely different then pushing the back into the mat. The latter is incorrectly executed by either pushing the abs out and/or tucking the pelvis under, which shortens the distance between the sternum and pubic bone. This is where criticism of classical Pilates comes from. Many people do not understand that pushing the spine to the mat that way is not advocated in classical Pilates. Make sure to guide teachers in axial elongation from their Powerhouse, teach them the difference between correct and incorrect positioning so they too are armed with good information.  

Neutral spine and pelvis may be natural positions but they are not the best possible positions for every exercise. When doing Pilates, one should focus on multi-planar movements. You should be prepared to answer the following questions about neutral pelvis and spine; “Why don’t you work in a neutral spine?”, “What about a neutral pelvis, isn’t that important too?” If you are not able to field these questions, contact your regional representative and discuss these terms for further clarification. Gear your teachers into the concept of a moving, thinking and intelligent body. Bodies that have an aligned spine and a functional pelvis remain healthy.

- Colleen Glenn, Peak Pilates Master Trainer

Many of you may have read or heard about The New York Times article “Everything You Knew About Good Abs May Be Wrong.”*(01) The premise of the article is that the way people are taught to work with their abdominals is incorrect and not an effective strategy for stabilization.

The article purports that the hollowing maneuver destabilizes the spine. Drawing heavily on an interview with Dr. Stuart McGill, professor of spine biomechanics at the University of Waterloo, he says of the transverse abdominus, “All abdominal and back muscles are important, not just this one.” 

As the article continues it reports that, “Most of the time, exercisers are lying prone when they are told to consciously fire the muscles. Less often they are taught to perform an exercise that engages the transverse abdominus.”

After looking at the how the hollowing maneuver grew to such widespread use in the fitness and therapy areas, it turns it’s focus to Pilates: “The popularity of Pilates may have played a role in the fixation on sucking in the gut. But does this new thinking discredit the very foundation of the exercise program developed by Joseph Pilates?”

To answer this question it turns to Deborah Lessen, president of the PMA who clarifies that what Pilates is after is a deep activation approximately one inch above the pubic bone. Jillian Hessel adds that while physical therapy tends to focus on isolating body parts, Pilates is about training alignment. It concludes by stating that the drawing-in technique gets in the way during lifting, running, and other exercise.

Naturally, the article drew the attention of the health and fitness world. Internationally, its reach has been felt in countries such as the UK where the Daily Mail wrote an article based on this one with the headlines “Is Pilates Bad For Your Back?"*(02) The Daily Mail furthers the debate by stating about Pilates that, “some experts are now casting doubt over its ability to relieve back problems. Indeed, they suggest that many who take it up might actually do themselves more harm than good.”

As a teacher how do you respond to this article, these claims? First off, know that the debate will continue, as research is only beginning to explore the efficacy of Pilates in dealing with health problems. Anecdotally therapists have known that Pilates works, however clinical research trials that are well constructed have been few and far between.

What do we know?  Pilates is much more than a simple scoop maneuver as the article leads the reader to believe. It is a movement system that rehabilitates the body. It is a movement system that moves the body holistically - rather than isolating body parts.

As you may recall from PPS, by defining Pilates as a movement system - it must meet the following criteria:

• Ability to improve the deep muscles to guide and control movement
• Has a goal of improving motor quality
• Focus on quality of movement over quantity
• Has a goal of teaching people how to produce and control movement within their functional range.

Teaching using your Peak Pilates 5 Part Formula for Success meets all of these criteria.

While the article zooms in on the core, the powerhouse is the core but more. It includes the muscles of the core, the pelvic floor, the inner thighs, and the gluteals! This relates directly to the McGill’s comments that a strong back requires a combination of strong muscles.

Oddly, Carolyn Richardson offers “an alternative way for healthy people to protect their backs while exercising,” which consists of stretching tall through the back of the head and relaxing the shoulders. Sure sounds like good Pilates properly taught.

Additionally, any discussion about Pilates must not limit itself to the scoop, but must examine its effectiveness in creating healthy movement patterns, balancing the body, and basically re-educating the neuro-muscular system. Peak Pilates helps students re-discover how to move from the center with stability, to move with efficiency and ease.

The articles comment about prone positions, must be a comment on the over reliance of the prone plank in the fitness industry, in Pilates prone positions are advancements against gravity of the basic work laid in supine, supported positions. And in regard to the comments that students are often not taught exercises that teach them to engage the transverse abdominus, this is just not true. Peak Pilates teaches fundamentals such as ISO-Abs, aimed at developing this essential firing pattern.

Interestingly, there is research that shows just the opposite of what this article discusses, that indeed Pilates is good for back pain! A study published in 2006*(03) concluded that “individuals in the Pilates exercise training group reported a significant decrease in LBP and disability which was maintained over a 12 month follow up period. Indeed, “the Pilates-based approach was more efficacious than usual care in a population with chronic, unresolved LBP." The article shares no research finding to the contrary.

In conclusion, arm yourself with knowledge! Stay on track to complete your Peak Pilates comprehensive and gain greater understanding of the body and of Pilates. Remember, that all Pilates instructors should be well trained and have extra training when dealing with issues such as scoliosis, stenosis, and other serious orthopedic and health concerns.

- Zoey Trap, Peak Pilates Master Trainer

1. Corman, Leela, (22 Feb 2007) “Everything You Knew About Good Abs May Be Wrong,” The New York Times