Movements Afoot’s Blog
A BodyMind Think Tank – Taking fitness to the next levelArchive for March, 2008
Rotation- getting around to the essence of being
By Dr. Martha Eddy and Lesley Powell
Lesley: When I was working at Dr. Bachrach’s Center of Sports Medicine, one of the client with a back injury came to work with me. He asked how long would it take to get back to playing tennis. I didn’t answer, I just started doing the Bartenieff Fundamentals with him, particularly the knee drop, diagonals and arm circles. 
This client had very little rotational ability in his body. When a person is unable to move well in one plane, they will often overuse the other planes. It was clear how he misused “his body in space” had led to his back injury. His rotation improved immensely as well as total body mobility.
The rotary factor is an important in all of our movement. To rotate is to be human. First look at the human body. There is not one bone without some kind of curve and/or spiral. The pull of the muscles on the bones must follow along the lines of the bones. Rotation is underlying in all of our movement. The movements of the bones are usually rolling, gliding and rotating. Rotation has enabled us our mobility and strength. It is rotation that enables us to make level changes and move through space. The simple action of getting out of bed requires internal and external rotation of the thighbones and the pelvis rotating on the femur heads. Observe a baby lying on the floor and its transitions from the floor to sit, crawl and eventually stand up. You will see gradated rotation of the thighbones and the pelvis to accomplish these tasks.
Martha: I am glad that you talked about babies Lesley. We all begin as babies and babies usually begin their movement workout on the floor. On the floor we can spread out, relax, and see the world. Judith Kestenberg – child psychiatrist and movement expert noted that children gain movement repetoire first on the floor and during this time they gain spinal flexibility and perceptual flexibility.
As we go grow older, the LMA systems believe, that this flexibility transfers to the ability to explore options. In our BodyMind Fitness approach we encourage clients who have lost their capacity to twist and spiral physically to find the horizontal plane again AND to re-engage in exploring options within their environment and attitudes. 
Our approach to rotation has nuances as well. We use phyiscal therapist Irmgard Bartenieff’s brilliant concept of gradated rotation to activate muscle chains in a sequential fashion. This awareness gives equal power to all of the joints along the pathway (from vertabra to vertebra or from finger tip to elbow). By equalizing forces we balance muscles and realign joints. Then we ask clients to note what feels different and how this new way of movement may bring out a new attitude or choice, or not. Options are always options. To quote Bartenieff – “there are always multiple possibilities.” In our fast paced forward moving world the pressures of life sometimes block out our sense of options.
At CKE our motto is “relax, feel, move, take action.” In our BodyMind Fitness work we often also take the somatic approach to finding rotation by getting down on the floor. On the floor we take time to breathe, widen, release, spread out – letting go of the intensity of gravity. Then we activate core and distal muscles with awareness of our movement through space. Instead of just crunches we provide movement options in many different directions. Rotation is just part of the picture but one that is often missing. Our3D Fitness series puts all the pieces of the puzzle together. Join us on April 12 or send a friend at Movements Afoot
Go to online scheduling and workshops to sign up!!
How to work with a client w. Lumbar Lordosis
I have a possble client with a severe lumbar lordosis. Is there specific movements to try on her to correct/help/improve? Any certain ones to really avoid? I have a few ideas but I would love your input.
BBU Student
by Lesley Powell
When a client comes in with certain misalignments, I first observe throughout the lesson how the client organizes movements, what is tight and what is weak. Each client arrives in a certain posture for different reasons: some are structural, habitual, an injury, history of fitness and cultural.
I always go to the basics first, core support, observing what is mobilizing and stabilizing. Their patterns of posture will reflect in all the exercises even simple ones like cat & camel, bridging, basic abdominal training and back extensors training. Part of making change in a client is making them aware of their habits.
How do they lie on their backs? Is the tension of their backs hyperextending their ribs? If I have them stretch the back muscles, does that help? Sometimes just saying “let your back go” can make a change. We all have patterns how we all hold tension. Learning to relax is key. Breath is a great way to help relieve tension.
I always look how they use their legs. When the legs are weak, the back has to carry the load. When they are doing bridging, footwork, etc., what is initiating first; the legs or the back? For instance, observe how they do a neutral bridge. Are they arching their backs to get the pelvis up? Get them to initiate through the legs. Make the movement small until they understand to push from the legs.
Sometimes they are so used to lifting their legs from their backs, they feel pain. Work in small ranges of motion until they can move painfree. Lying prone and lifting their legs, they always feel pain. Take the exercise to a different position and see if they can initiate from the correct place. For example, bridging, Pilates footwork and leg straps or modified side leg kicks. How is their form? Can they differentiate the leg from a stabilized pelvis?
Remember to have patience. A posture is created from years of habits. Keep observing, problem solving and making sure the movement principles are within each exercise. If a client is always in pain, make sure that they see a medical professional to rule out serious problems like disk herniations.
Pilates- What is classical?
by Lesley Powell
The other day someone called asking what kind of Pilates is at Movements Afoot. There seems to camps now, Classical and sometimes refered as West Coast Pilates. As a teacher of Pilates teachers, I always felt that every student needed to know the classical form, historically. When you understand the original form, it is the springboard to how to structure a session.
In the classical form, the rollover is usually the third exercise. 
The rollover is a fantastic exercise, but not so great for certain clients with back problems. I now in my 50’s, need a lot more time and other exercises to warm-up my back well. I usually need about 15-30 minutes before I can do a roll up or over properly. I use the mermaid alot to help open my back.
Joseph Pilates’ earliest clients were ballet dancers and deconditioned women in high heels. Both populations had more problems with hypermobility and hyperextension. With our culture changing, too many people are in flexion all day with computer, driving cars and sitting in front of a tv. Being in flexion all day, there is weakness and tightness in the back.
In the back of my head is the structure of the classical form. With each client, I restructure the session in accordance to their needs. My goal might be the Upstretch on the reformer for the beginning client. What do I need to do to create the foundations of strength and mobility for this exercise?
If you are just beginning as a Pilates teacher, I do encourage you to practice the classical form. Come to understand what works for you and not. If not, why and what do you have to do to perform an exercise well? In the Balanced Body University manuals, there are examples of different kinds of workout. Go and practice these formats! What do you like or not about these structures? As you get clearer in your thoughts about how a structure feels on your body, this will take your teaching to a new level.
Underlying Structure of a Pilates session
- Warmup – 5 minutes
I usually like to get the client moving such as with mermaid, cat & camel, poodle’s tail, rolldown with the rolldown springs. When the spine is gently warmed up, the client will have more success with advanced movements. Try doing a crunch with no warm-up and observe the range of motion. Now do a small warm-up and then perform a crunch. Notice that you have more range. - Warm-up of center – 5 minutes
This is also a training of concentration, use of breath and getting deeper muscles woken up.
- Upping the ante- 10 minutes
This is connecting the center to the limbs. In mat work, this could be single leg circles, single and double leg stretches, bridges, hundreds. On the reformer, this is footwork, arm series and some bridging.
- Training the extensors -10 minutes
Especially with so much flexion in our workplace, driving in cars and sitting for long periods of time, it is important to train the back muscles. I start simply with wakening the multifidus and the legs muscles for hip extension. Then thread them into Pilates exercises such as single/double leg kick or on the long box – pulling straps, swan, etc.
- The next level – 10 minutes
Working against gravity challenges the use of the core and helps the client coordinate the muscles necessary for standing. Sitting and Kneeling demands a different coordination of the core compared to lying on the floor. It is coordination of front and back.
- Connecting the Dots- 10-15 minutes
Full body movement!! This could be any series that moves from all fours; knees off, plank pose, downward dog to maybe only 2 limbs. I usually like to end with some standing so the client can make applications how to coordinate the body for everyday standing. - Cool down 5-10 minutes
This is with some stretching and releasing depending on your client’s needs.
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