Underlying Structure of a Pilates session
Posted by Body thinker on March 9, 2008
by Lesley PowellWhen structuring a pilates session, private and group, I think of the theme, the timing of the session and the level of the client. Always in my mind, I have a structure of the timing of the class.
- 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.
March 13, 2008 at 5:44 am
Great information!!!!
March 22, 2008 at 3:02 pm
Thanks Leslie. I love this post!
Being a new teacher…it is very helpful to have guidelines. I know as I get more experience, things like this will become more ingrained in me, but in the meantime tools like this help guide me along.
April 4, 2008 at 11:13 pm
Good Info. How many sessions a week do you recommend somebody with back pain should do.
April 5, 2008 at 6:11 am
I recommend at least twice a week. Here’s a post addressing your practice. http://bodymindthinktank.com/2007/09/22/practice-is-the-best-of-all-instructors-publicius-syrus-42-bc/