Out & About #701 | Sum Pilates Session #3 Recap

There are times when the mind and body do not sync as seamlessly as I would hope. From cooking preparations to cold-proof bread-baking, I rolled into an overcast Saturday morning, mustering consciousness in an attempt to arrange the day's tasks from the comfort of the comforter.

I arrived ten minutes late to class due to poor planning and underestimation of traffic conditions. Volumes were surprisingly heavy in spite of the chilly, bleak conditions, especially traversing northbound along Yonge.
​Bounding into unit 204 with as much grace as one could possibly summon, I apologized for my tardiness and promptly begun to remove my shoes. This time around, I was greeted by all instructors present in the waiting area, beyond my own. The temperature check was forgotten in the process.

"How are was you feeling?" was inquired with utmost composure, whereafter a brief check of the back and spine alignment was conducted. It was declared, with a hint of surprise, that the tenseness of the lower back had improved significantly; stretching may have aided in relieving the pain and tension resulting from muscle imbalance/selective muscle usage, and was encouraged going forward.

I proceeded through the series of bar-clutching exercises on the Cadillac once again, this time swifter. Imprints and neutral spine terminology grew more familiar, and the body was more likely to adhere upon hearing the keyword(s). That said, the "mind-to-muscle connection" remained weak amidst the flexed foot rollups. From time to time, my gaze was gestured towards one of the mirrors in the room - one that had been stationed strategically for posture checks and to provide visual representations of form when the correct muscles are engaged.
​One additional exercise was added to the tension bar series. Rather than a complete rollup, where the body is hinged at the lower back and travels a total of 90 degrees, the exercise was involved lying on one's back and pulling the tension bar down, pressing the shoulders into the platform while maintaining straight arms. Although a minimal range of movement, the action promoted mobility and rectification of rounded shoulders with slight help from gravity.

We then moved onto the Reformer for abdominal exercises and a revisited a few for inner thighs from the previous week. Prior to commencing these exercises, I expressed a desire to recreate one of the particular sequences from the previous week, as the movement, while minimal in rep count, had been highly successful in engaging my comparatively weaker inner thigh to point of soreness.
A familiar physio exercise was demonstrated on the nearby Barrel, with options for home practice on stairs, yoga blocks, and a resistance band looped about the foot. Rotating the ankle was also advised for building strength, and the slower the better. "Control" is the name of the game for pilates.

On the Reformer with a partially deflated ball tucked beneath the knees, the tabletop positioned was maintained while the knees were extended out slightly, then pulled back to 90 degrees. While my breathing steps were correct, I was informed that the deep core muscles were not being engaged. The extension of the knees further would require strength, strength that I hadn't been aware I was missing in my two years of self-taught practice. This feedback was eye-opening, to say in the least, prompting the desire for proper engagement of the muscles. Given my existing knowledge of pilates terms and movements, I perceived potential for further development and improved technique. It was as if the scene from a RPG game had surfaced into 3D: a new path was set aglow with the acquisition of new knowledge, lined with stepping stones representing undefeated stages. In terms of arm positioning, hands were permitted to rest at my sides this time instead of holding the hundreds position.

​I was informed that, when the deep core muscles are properly engaged, the pelvic triangle shall remain flat, with mild pulses to be felt about the pelvic bones on each side. This new detail, while highly descriptive, was yet near impossible to imagine and a struggle to summon via vague comprehension only. Practice is required.
Moving onto the Ladder Barrel, I was provided a bar to hold above the head. With palms facing away from the body, I was instructed to hold the bar as if with the intention of snapping it in half. Knees bent, an Earthquake-resembling routine was performed. And you bet that I shook more than just with normal Earthquakes.

We ended with a stretch on the Cadillac once again. This time, the legs were placed against the supporting pillars rather than about the platform. This enabled a deeper stretch in both the back and hamstrings.

Class terminated on time, and I couldn't help but feel remorse towards the ten-minute period that slithered me past as a result of inadequate preparations. I vowed to attain punctuality for the next session, and was reminded of the date change while signing the tracker.

Afterthoughts

• Many issues arise due to poor biomechanics, and recognizing these imperfections at an early stage serves to prevent physical complications later in life.
• Pilates as a core-dominant practice holds tremendous truth and is not to be taken lightly. Breathing techniques, though addressed in countless home workout tutorials, is equally as critical as the point of one's gaze and positioning of adjacement muscles and limbs.
• "Breathe in to stay here." acts as the reset button.​

​Another Brown Sugar Oolong Milk Tea w/ 2J was secured via Ritual before returning to the west end for a Congee Queen pickup.