Pilates Foundations: Coordination & Rhythm

I am often amazed and delighted when I find myself watching my four- and six-year-old daughters move effortlessly, connected in a seamless and relaxed sequence. Something happens to most of us when we pass from early childhood into our years from about nine to twelve. We become hyperaware of ourselves. We learn to be careful. We hone that skill of embarrassment and we become afraid to move in that free way that comes so naturally to small children.

I work with a number of clients who come to me with no previous movement training. Some have not exercised in any formal way for years. It's easy to understand how this happens. We're all busy with work, raising children or dealing with all that life throws at us.

Life has a way of disconnecting us from what is the most important part of having a graceful healthy existence. We lose that connection to our bodies and to the way in which we move. That natural Coordination and Rhythm that is innate in children starts to fade and disappear.

What it is: In Pilates, Coordination and Rhythm are the ways in which we describe all of our attempts to make our exercise movements smooth, flowing, and undulating. There should be no sharp, jarring, quick or jerky actions. If these qualities exist in our movement, it is a sure sign that the exercise is being performed incorrectly.

Each movement has flow and rhythm and needs to be done in a coordinated and seamless fashion. We should never be thinking in our minds, "Now I'm working my arm. Now I‘m working my leg." This isn't a helpful outlook. Instead, we strive to recreate the body as a coordinated whole. In each exercise, we should look for a fluidity of movement, like a dance. One movement should flow into the next so it's indiscernible where one ends and the next begins.

Our Goal: In Pilates, our goal is to retrain the neuromuscular connection between the brain and the body. We are trying to reintroduce the mind to the mind-body equation. For example, if I train myself consciously to lift my opposite arm and leg at the same time while concentrating on the correct breath, then I am beginning to wake up these connections. This work translates into the real world in many ways. Becoming aware of the Coordination and Rhythm in our bodies can help us to regain our balance more quickly and can improve our reactions to physical events happening around us. It will also allow us to be more spontaneous in our movement because our neuromuscular connection between the mind and body parts have been awakened and re-trained to fire at full efficiency.

Here's How: Create a movement sequence for yourself. This can be as simple as patting your head while rubbing your tummy and hopping on one leg. Or, try this: Start on all fours. Then lengthen your left arm while lengthening your right leg. On the exhale, lift both the arm and the leg so that they are in line with the back. On the next exhale, slowly lower both at the same time. Bring them back into the starting position. Now change sides. I realize that this sounds easy, but you will be surprised. The first few attempts will feel brittle, jerky and anything but fluid. Consistency is the key.

Hot Tip: As you get more familiar with the movement, pay attention to the details. Concentrate on your connection to the breath and to keeping your breathing tension free. Feel a strong center from where all the movement originates. Maintain a steady and relaxed gaze while keeping the face free of tension.

Join me next time as we continue our foundation work-with Spinal Strength and Mobility!