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Pilates Spine twist discussion please take part
When you teach the Spine twist do you start the rotation on
Answer.1. The in Breath
Answer.2. The Out breath
This is not a test just an observation in teaching techniques. WIll gather info and we will share my views with your views on this.
Olivier CR I usually teach as: "inhale to prepare and engage the core and exhale to rotate."
I think it's important to remain with the spine as neutral as possible during this exercise. The inhale promotes an extension of the spine, taking the person out of that neutral spine. (at least potentially).
I also make sure to cue the alignement of the chin with the sternum to avoid creating a sheer in the cervical spine, but also to really focus on the rotation in the thoracic area. I also believe it's important that the cervical spine remains in alignment with the thoracic spine, whether it's in flexion, extension or later flexion.
Pilates Interesting How can the cervical spine be in alignment in flexion or extionsion?
If we discuse the neutral alignment with the spine isnt the alighnment taken away with flexion or extension?
Olivier CR I guess what I meant there is that we should avoid over flexion and over extension of the cervical spine. Then, of course there's the inevitable natural movement of the cervical spine itself. i.e. during the rotation of the head we also create a side bending of the cervical spine.
There's also the big debate about cueing and what really happens here.
Pilates You are very good :)
Pilates Sammy Marella i start the rotation on the in breath-wasnt taught any other way-i guess its what feels normal to me!
Pilates Sammy Marella replied its down to the teacher and client i guess. whatever works for you/for them.
how do you teach it?
Caren Osser excellent alignment
Pilates Elysium Pilates Retreats replyed I always do one of each...some people prefer twisting on the in breath, but most I find, prefer the out breath twist.
Pilates Florence Guiot replied on the out breath
Yesterday at 10:42am ·
Pilates Sharon Spaziani replied I have found for beginners or those a little de - conditioned that an exhale helps. Those that are stronger and may need to work on
Pilates Juliane Keller replied on exhale. helps keeping the abs tide.
Pilates Scott Melzer replied I agree with Juliane. What came to my mind the other day is thinking of the core as a wet towel and when you exhale you are ringing the water out of that towel.
Pilates Marla Shock-Stephens replied Initially I teach on the out breath, however, as sharon stated, as the client gets more advanced, movement on the in breath reminds length and streching upward.
Pilates Mona Walbrecker replied I do it on the in breath and i always did. I think it is how Marla says, fits well with thinking about strechting upward in particular.
Caren Osser the in breath, deep, very very deep, from below the belly all the way up thru the brain, or, from the base of the spine all the way up through the brain, intensity in the depth of the breath, and then let it go as you twist in perfect posture and alignment back to center, exhale very smoothly, deeply and long, always long.
Pilates Chris Woodman replied out breath
Pilates Francesca Capodagli replied "in" to prepare "out" when you twist "in" ...stay " out"...return
Caren Osser francesca capodagli definitely has it right.
Caren Osser nice
Silja Kreuzer Exhale to prepare and engage the core, inhale to rotate, exhale go back.
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Here is a table below that I use
1. Beginners— (2 breath method )
. breath in to prepare
. move on the out breath
Intermediate to advanced (1 breath method)
. One breath method
. you move with every breath ( flowing movements)
. The spine twist example
If we think of the breath as you breath in the torso body will fill up taking oxygen into the lungs laterally (which is not normal breathing) but we do this to keep abdominal (core) activation. And as you breathe out everything closes in
· Visualise a balloon as you fill the air the balloon fills up and when you take the air out it deflates
· As the breath is the hardest principle to teach your participant
· Breathing exercise
1. Lying in relaxation position in neutral
2. Taking deep breaths in and out very quietly
3. Visualise the breath travelling up the spine as you breath in all the way to the back of the head and as you breath out feel the breath travelling down to the tail bone, just like the balloon
4 Breathe in feel each vertebrae in-between filling up with air so the spine feels lengthened and free to move
Teaching spine twist Intermediate /advanced level
4. As you Rotate in the spine twist, the spine will lengthen creating gaps between the vertebrae's allowing you to spiral out of the hips.
Visualise ie 1. Spiral staircase 2. Wringing out a tea clothe
5 Returning on the out breath so the spine comes back to a natural position.