As we embark on a brand-new year, your JLB Pilates instructors are getting back to basics. We encourage you to take this opportunity to refocus your practice on the principles that are the foundation of every Pilates movement.
Centering: A Pilates Foundational Principle
Centering is a foundational principle of Pilates. Mastering this principle will help you achieve a balanced and efficient Pilates practice and improve how your body moves through daily life. Centering provides the following benefits:
- Body Awareness. Centering enhances your movement efficiency and reduces tension or strain on the body. It encourages more mindfulness and connection to your body, which allows you to dig deeper into your Pilates practice.
- Injury Prevention. Working on your spinal center and core center helps you achieve proper alignment and core engagement during movements. This helps you protect your lower back, neck, and other vulnerable areas as your practice (and in your daily life, too!).
- Functional Strength. Centering improves your posture, balance, and overall physical performance. This is not only helpful during your Pilates practice, it is beneficial for performing everyday activities with ease.
Understanding Spinal Center
Centering in Pilates starts at the spine. The spine if the body’s central axis. Staying aware of alignment of your spine during your practice helps you achieve smoother, more controlled movements.
A strong spinal center starts with neutral posture. A neutral posture maintains the natural curves of the spine from the cervical area to the lumbar area. This helps your body distribute weight evenly and minimizes stress on your vertebrae.
Once you’ve achieved a neutral posture, it is time to consider the muscles around your spine. These muscles provide essential structural support that reduces your risk of injury and improves your overall mobility.
The Importance of Core Center
Your core is the other major focus of centering. The core also referred to as the powerhouse, includes all of the muscles of the abdomen, lower back, pelvic floor, and hips. Strengthening your core and learning to properly using your core muscles improves your overall strength and stability in daily life.
A strong core center ensures proper form during Pilates movements and provides dynamic control for movements that engage your limbs. Your core also supports deep breathing (another Pilates foundational principle) through activation of the diaphragm.
Drawing In and Away from Center
Once you have mastered the use of spinal center and core center, you will be ready for more advanced movements that move away from center. This involves extending the limbs and creating length without losing stability through your spine and core.
Drawing into your center as preparation for moving away from center improves your balance and coordination in extended, lengthened movements, especially those that challenge your body’s equilibrium, flexibility, and range of motion. This leads to improved muscle coordination, mobility, and stability.
Once you’ve mastered centering, you will enjoy a safer practice that allows you to move with balance, strength, and ease. You’ll be ready to focus on our next Pilates foundational skill: concentration.
Interested in checking out our Pilates studio? We enjoy working with individuals in Maple Grove and surrounding communities to find healing through movement. Schedule your initial appointment with our team today.
