Classical Pilates for Modern Life

(A Harmonious Pilates, Inc. Original Publication)

by Joanna Telacka

Classical Pilates Teacher

Business Owner

Triathlete

January 27th, 2024

Shining light on Pilates truths, honoring Joseph Pilates,

and supporting you in your Pilates journey.

Pilates Can Help Prolong Hip Logevity

Pilates exercises keep the muscles around the hip joints (hip flexors, gluteal muscles, deep hip rotators, hamstrings, inner thighs) balanced by both strengthening the weak ones and stretching the tight ones. Some of the exercises are designed in such a way that they simultaneously strengthen the weak and stretch the tight muscles. For example: Single Leg Circles (video below):

When first taught to a beginner, the emphasis is on mobilizing the hip joint which means that the task is to move the thigh bone (the femur) in the socket in a semi-circular motion while stabilizing the pelvis.

We start the movement with the leg lifted up towards the ceiling, while the leg is being lifted the movement gently stretches the hamstrings and strengthens the hip flexors(among others: quadriceps and psoas muscles).

When the leg is being lowered, the abdominals stabilize the pelvis and lower back joints while the hip flexors relax and lengthen .

Beyond the beginner level, the single leg circles are performed within a bigger range of motion where the leg and the pelvis move together and the lower spine rotates. Such a movement stretches the hamstrings even more and further strengthens the hip flexors.

Throughout the classical Pilates repertoire there are many exercises that cause the hamstrings and hip flexors to either strengthen or stretch.The combined effect is that if the muscles surrounding and supporting the hip joints are strong and supple, the joints themselves are stable and well as mobile.

For those who have weak quads and other hip flexors and cannot hold the weight of their own leg, the Classical Pilates apparatus such as Cadillac, offers support in the form of the springs. It allows for letting go of gripping the hip flexors since the spring holds the legs.

The same Single Leg Circle exercise performed on the Cadillac feels completely different because the long spring supports the leg. It assists in lifting the leg up and it challenges the muscle strength when lowering it down.

My Two Cents

Trust the process

Holding your leg up and controlling the muscles while moving it is a learned skill. Any seasoned Pilates student will admit that it takes time to master that ability. Just learning how to release the hip flexors (the psoas muscles) that tend to grip and feel tight while moving the leg takes time to understand and practice. Eventually, we come to realize that the same movement can be performed in two different ways:

The way we have always done it - using the major muscle groups - quads and hip flexors
The new way - using hamstrings, glutes, and inner thighs - the deeper muscles that do not get exercised as much but are equally important in supporting hip strength.

Of course, the second approach is better. Why? Because it allows us to develop and improve hip health so that as we age, our body, instead of deteriorating, gains strength and suppleness.

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My goal is to reach as many people as I can to help them have a better quality of life through Pilates philosophy and movement technique.

Thank you :)

Joanna

Copyright@Harmonious Pilates, Inc 2024