Hi.
I'm Katherine Shapiro, and I'm a pilates teacher at HSS.
Overall, pilates is a gentle non-impact form of exercise.
But like any other physical activity,
pilates requires good biomechanics.
In this video, we'll be practicing
maintaining a neutral spine position, including
the position of the head and the position of the pelvis.
If you are unsure about what a proper head position is
or what a neutral spine, pelvic position is, please
watch our videos on maintaining the head position
and neutral spine.
It's important to modify then, the exercises so that we stay
within a range of motion that avoids creating tension
in the neck, shoulders, or lower back.
And by using the principles of pilates,
particularly centering and precision,
we can avoid straining.
So I'm going to come lie down in a start
position or a neutral spine position,
with a balanced head and balanced pelvis,
which has a mild lumbar curve.
And I'm going to brace the lower abdomen to maintain
the position of the pelvis.
So then we're trying to work within a range that
allows us to maintain the neutral spine,
including the head position and the pelvic position.
So I'm going to hug my right knee to my chest,
and hold the back of the leg, and start to straighten my leg.
Some of us will be able to straighten it all the way
and not lose neutral spine.
So my head is still balanced.
My pelvis is still balanced.
But some of us, due to muscle weakness or tightness,
will find that the hips start to curl up off the floor
if you try to straighten.
You might find your hip hiking up to the side.
Or you might find your shoulders pulling up
and your head coming up off the floor somewhat.
So you've gone beyond your range.
You want to stay within the range that allows you
to maintain the neutral spine.
So let's just say I'm holding the back of the leg,
and I start to straighten.
And about right here, I feel that I'm losing
my neutral spine position.
This is my range.
This is where I will work.
After that, we'll have exercises where
the leg might lower down towards the floor and come back up.
I'm going to maintain this position in my leg,
and now I'm going to look for my range as far as,
how low can I go down to the floor?
When I get to about knee height, I'm going to check in.
That would be level one, if I could go here.
Or a little lower, maybe somewhere
between ankle and knee would be level two.
And so, if I can maintain neutral and go down further,
then I will.
But if I start to lower the leg and find the pelvis being
pulled forward, the head and shoulders being pulled forward,
I've gone beyond my range.
So number one, finding neutral spine
position, including the head and the pelvic position.
And then staying with a range that allows you to maintain it.
Let me show you a couple other instances.
So let's say I'm going to do a leg circle.
I get about here and I feel myself being pulled out.
This is by range.
This is where I will work.
I can circle the leg up here.
As I get stronger, I might be able to circle down here.
And if I can still maintain it, I could even go down here.
It gets harder as you move away from the center of the body,
either by extending fully or by going down closer to the floor.
OK?
And using those modifications, you
will reduce your strain and stress on your neck, shoulders,
and lower back.
Thank you for joining me today for injury prevention
and pilates.