Concentration

This is the Pilates Principle I struggle with the most as a teacher. I love my clients, and often the only time I get to see them is during their Pilates session. They like to know what is going on in my life, and I like to know what is going on in theirs. This may cross the Professional/Friend line, but that is another discussion in and of itself, which I will address when I finish this series.

I am getting better about keeping the chit-chat to a minimum, the longer I teach the easier it is. Describing to the client exactly which muscles should be doing the work helps, and getting the client to move slowly helps too.

Concentration is essential to Pilates for a variety of reasons. First of all, it is required to execute the movements correctly. Let's consider Frog on the Reformer or Tower: This exercise is for the inner thighs and pelvic floor. But, unless you are concentrating on these muscles, it is easy to let the larger Quadriceps Muscles take over. The exercise will feel easy, and maybe boring. You will have completely missed the point. However, if you slow down, concentrate on pulling the Pelvic Floor muscles up and in to begin the movement, and then using the inner thighs to complete it, Frog can be a very difficult exercise. Add a ball between the heels to make both legs move evenly and it can be down right challenging.

So- how can you bring a greater deal of concentration to your class?

1) Eliminate distractions. If you are on street level with a busy road or sidewalk out front, paint over the windows to allow the light in without all of the busy-ness that is going on out there. Set up an area for clients to wait for the next class where they won't disturb clients currently in class. If there is a teacher training program at your studio and there are people observing the lessons, make your client aware of it at the beginning of the lesson, and then don't mention or acknowledge the observer again. Ask clients to silence their cell phones and take their calls outside or in the hallway, try to keep reception calls quiet or in-between lessons if possible.

2) Use music. Classical teachers may disagree with me on this one, and to that I say, "To each his own." I beleive music helps clients concentrate rather than distracts them. As a Pilates practitioner myself, it is easier for me to dismiss the distractions of the day and quiet the million things running through my mind when there is music on. The rhythm calms me. Obviously, you need to choose your music wisely. Don't play a radio station, because the talking will be a distraction. Heavy metal or power punk may not be the most appropriate choices, but neither is New Age going to work for all classes. The tempo of the music should match the tempo of the class- Enya during Jumpboard is not all that fun.

3) Slow down. Make your clients slow down. This can be so difficult, especially, I've learned, with runners and men. Nothing against either group, I run myself, but they are so used to moving quickly and powering through that they have a hard time slowing down and concentrating on the little movements. Work on them over time. If you have a private client like this, or a class full of people who fit this discription, try to get them to slow down for one exercise each session. They will (hopefully) remember that their next session, and it will build over time. I recently taught a class where we did ever exercise at half the speed we normally do. We only make it through a half dozen exercises the whole hour, but my clients were literally dripping with sweat at the end. And there was no extra chit-chat.

4) Tell the clients what muscles are the main focus, which are helpers, and what should be relaxed. You need to know your anatomy and you need to know how the exercise works, so why not share that knowledge with your clients?

Centering

"Shoulders down, abs in, pelvic floor up." I'm sure you've heard some version of this mantra at your Pilates classes, but what do we really mean? Lets start at the center...as in the Pilates Principal "Centering." The "core" is made up of three muscle groups: the transversus abdominus, the Pelivc Floor (this is actually a group of tiny little muscles, but they are almost never referred to individually) and the Multifidi- tiny little muscles that support your back. Now- I want to you picture a skeleton notice how there are no bones between the ribs and pelvis- what do you think supports your spine in that area? Correct- THE CORE! The tranversus runs around your body like a corset, the Pelvic Floor creates the hammock that holds everything up, and the multifidi hold your spine erect. These are hard muscles to find- they are not like biceps- you can't flex them to show them off. Try these exercises to find these muscles and to feel them engage. Once you know where they are, you will be able to keep them engaged as you do your other exercises.

Transversus: Cough or laugh. Feel the really deep contraction deep inside your abdomin. That is your transversus. Now, take a deep breath, and as you exhale pretend you are trying to pull your hip bones together, draw your belly button to your spine and lace the two sides of your ribs together. Try to feel the same contraction that you felt during the cough or laugh.

Pelvic Floor: The best way that I know of to find your pelvic floor is to practice using it. When you're going to the bathroom, stop the flow of urine. Those are the muscles that you are looking for. Once you get the feel for them, practice contracting them when you're not using the bathroom.

Multifidi- Stand up straight, put your hands on your low back, and walk slowly across the room, Try to feel the muscles of your back firing. If that doesn't work, sit up straight in a chair, hands on your low back. Slowly pick one foot off the floor, then the other, alternating legs.

The next time you are in your Pilates classes, try to find these muscles when you start each exercise, and keep bringing your mind back to them throughout the class. Next time...concentration!