Are you aligned? How do you know if you’re not?
Many factors may cause misalignment, such as a sedentary lifestyle, past injuries that can cause compensation patterns, stress and other psychological factors, genetics and even mimicking our parent's postures and our culture and environment.
Our posture can be a BIG part of how we are perceived and can often be an easy way to recognise someone from afar, just from the way they move or hold themselves.
How do we then define alignment? Anatomically, you think of the plum line from toe to head. In a standing position, we look at the feet as the foundation with the 3 major systems - pelvis, ribcage and head- stacked with the spine as its connector. These forces of mass need to be positioned evenly to ensure that due stress is not placed on the spine.
ALIGNMENT is one of the KEY Principles of how Pilates has been taught as it prevents injuries and stress on the joints and muscles plus ensuring quality of movements throughout the exercise. You not only get results, but is also essential to the optimal functioning of bodily systems that would lead to better posture.
So is Alignment REALLY Essential in a Workout??
It is the precise adjustments that make Pilates unique.
Movements are executed as a whole rather than separate parts that may be "problematic"
We try to understand which muscles are weak and long or too tight that holds tension and find ways to adjust the movement by either regressing or modifying the exercise depending on each persons compensation patterns.
Pilates also focuses on engaging the deep core muscles that set up the 3 major systems into alignment in what we call "THE POWERHOUSE". This enables the mover to recruit not just the mobilising muscles, but the stabilizers for a stronger position to execute the movement.
This will in effect, improve the quality of performance, balance and coordination during the movement and even the lengthening of the muscles when stretching.
5 Essential Benefits of Alignment in Pilates
Reduced strain on joints:
Proper alignment distributes weight evenly throughout the body, minimizing pressure on joints and spine, which can help prevent pain and injuries.
Muscle efficiency:
When aligned correctly, muscles work together optimally, engaging the right muscle groups for each movement.
Improved posture:
Pilates focuses on conscious alignment, which translates to better posture in everyday activities.
Mind-body connection:
Paying attention to alignment during Pilates enhances body awareness and promotes a deeper connection between mind and movement.
Functional movement:
By practicing proper alignment, you learn to move more functionally and naturally in your daily life.
These are key alignment essentials in Pilates to help you perform the exercise with the right muscle engagement.
Gradually, you can regain the ideal balance to improve movement quality, prevent joint deterioration, or reduce injuries. Proper alignment ensures correct biomechanics and boosts mind-to-body proprioception- essentially, the awareness of your body's position in space.
How long does it take to be aligned?
With muscle memory and repetition, in time, good alignment will become your new default position. It may differ from each person, depending on how strong the proprioception is and how you apply the principles of Pilates in daily life.
We also recommend going to Pilates Classes at least 2-3x a week to increase muscle memory of the movement in alignment. Starting with Private 1-1 Pilates sessions can be advantageous before joining a group class, particularly if your proprioceptive awareness is not strong.
Start Today
Made To Move Studio offers an MTM Starter Pack that includes 2x Private Pilates Classes and 3x MTM ByDesign Group Classes, which is our signature semi-private class with only 3 persons in a group. Whatsapp us at 88990354 or learn more about our classes to get you get started today!
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