Barre class safety from a Pilates Instructor’s perspective…

As I mentioned earlier, some classes I experienced taught students to hold the position of a “tucked” pelvis (tilting the pubic bone upward and curling under the tailbone) throughout the whole class. After twelve years of teaching Pilates to a range of different body types, I feel that this is not the best thing to emphasize to a room of 25 unique people. Biomechanically, if you say this to a group of students they will get into that position in many different ways. Some will squeeze the heck out of their bums and push their hips forward with little to no abdominal engagement. Others will only engage their rectus abdominis (outer layer of abs) and round their lower backs with no gluteal (bum) engagement. And many will fall somewhere in between the two. These muscular and skeletal movements are not inherently unsafe; some folks with increased lordosis or certain spinal conditions can benefit from a lengthening of the posterior (back) chain. It is the cue of doing the tuck constantly as you try to move the femur in your hip socket that can create issues, as we are all not hooked up there in the same way! Also, squeezing your bum and pulling under your sitting bones, when done for extended periods of time, can over stretch/strain the sacroiliac joint ligaments (SI joint). This can cause excessive flexion in the lumbar spine, possibly resulting in low back or hip pain.

There is a way to activate the glutes and use them in a healthy way. Like any other muscle, they are most functional and strong when they are able to lengthen and contract when needed, not just held in contraction forever. Further, just squeezing your external glutes to tuck your pelvis limits the ability to recruit your deepest core layer, the TA (transverse abdominis). This important postural muscle wraps around your waist with horizontal fibers similar to the shape of a corset so that when fired, it engages three dimensionally around your trunk, giving your spine stability and support. These deeper layers, when engaged before all the larger external muscles will improve your posture, strength and endurance long after you have left the studio.

So it is not that I will never use this cue as I teach, but at reFORM with our smaller class sizes (max of 10) I can get to know my students and their individual body needs, and find ways to help them into positions using different imagery rather than just “tuck your pelvis”. There are definitely exercises where I am looking for people to activate their bums- we all need some strengthening in this department! Sitting for 8 hours in a chair at work makes the booty lazy! Or I might be looking for a lengthened lower back, but it is not a one size fits all cue. There are better glute exercises (like bridges, single leg squats) than standing and constantly tucking your pelvis under to create a strong backside!

I fell in love with barre and the way it has made me stronger both in my Pilates workouts and in day to day life. I hope you will give it a try too! There is no dance experience required as I gear my classes at reFORM for the regular everyday person who might not be the most flexible or graceful. You will find your flow at your own pace and I will teach you how to listen to your body, when it needs a break and when you can push it a little further. We grow our mind body connection in both the rest and work moments in class and in life!

Current class times ~ Tuesdays at 11:30am and Fridays at 7am ~ First class is free!

Sign up online at www.reformpilatespdx/class-schedule/

See you there!

Classes taught by Fanina Padykula