Classical Pilates for Modern Life
(A Harmonious Pilates, Inc. Original Publication)
by Joanna Telacka
Classical Pilates Teacher
Business Owner
Triathlete
February 24th, 2024
Shining light on Pilates truths, honoring Joseph Pilates,
and supporting you in your Pilates journey.
Smart Ways to Successful Weight Training
While lifting weights we either stand, sit, or lie down. Each of these positions requires us to understand how to “arrange” our body so that the action of lifting weights does not create unnecessary stress on joints and muscles. We must be aware of where our head is and how to align it with the neck, ribcage (upper back), lower back, legs, and feet. We must know how to use the appropriate muscles to stabilize the joints that connect all these body parts to be efficient in our movements and prevent injury... and that is when practicing Pilates helps.
Pilates teaches us how to stand, sit, and lie down correctly to not put stress on knees, hips, lower back, or neck. It also teaches us how to stabilize those areas during the activity of moving the arms while lifting weights. The exercises that teach stabilizing the joints are done with springs as well as just on the Mat. One of my favorites is a series of movements on the Ped-O-Pull.
Pilates teaches us how to stabilize the neck when lifting weights overhead so as not to load the neck vertebrae– which over time can lead to bulging or herniated discs.
It teaches how to stand in a stance that keeps the lower spine and pelvis aligned with each other so that lifting weights does not compress the discs between the vertebrae in the lower back, and does not compress the hip and knee joints.
It also helps us avoid elbow and shoulder injuries by training us to move these joints while supporting them with the surrounding muscles.
My Two Cents
Lifting free weights builds bones and muscle mass. It can also improve our self-esteem and overall confidence. When we can lift objects, move that armchair from one side of the room to another, or pick up our grandchildren or four-legged friends we feel good about ourselves, independent and capable. For these reasons, weightlifting should be on everyone's weekly schedule right next to classical Pilates.
My anecdotal story that has to do with lifting weights and Pilates is one about breathing. The pattern of inhaling and exhaling is the opposite of each other in these disciplines. Most of my clients, especially the ones that do weight training, have a hard time differentiating between these two and end up always exhaling on exertion even though they are suppose to inhale at that moment. It takes them a few tries and a lot of coaching on my part to help them change the habit but its okay... it takes me a few tries and concentration when I weight train to not inhale while lifting too!
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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
