Welcome to another Movement Monday, Pilates teachers! Today, we’re diving into the Pulling Straps exercise, also known as Side Pull, performed on the Reformer. This exercise involves laying face down on the long box and pulling the arms down by the sides. It's a fantastic movement for improving shoulder stability and upper back strength. However, before we jump into the details of this exercise, it's crucial to understand the importance of preparation and the three-stage logic we use in programming: releasing tension, mobilising, and then stabilising or strengthening.
The Three-Stage Logic
Releasing Tension: Before attempting Pulling Straps, it’s essential to release any existing tension in the upper body. Many clients, particularly those who spend long hours at a desk, carry significant tension in their shoulders and neck. Exercises like Swan Dive Preparation or laying backward over a foam roller can help open up the chest and release this tension.
Mobilising: Once tension is released, the next step is to mobilise the joints. This could involve dynamic movements that encourage the range of motion in the shoulders and upper back. These preparatory exercises ensure that the body is ready for more demanding stability and strength work.
Stabilising/Strengthening: Finally, we move into stability and strengthening exercises like Pulling Straps. The goal here is to maintain shoulder stability while pulling the arms down by the sides. Using a lighter spring is preferable, especially for clients with upper body tension, to avoid creating more tension during the movement.
Common Mistakes and Solutions
A common mistake is going straight to strength work without adequate preparation. This often happens with clients who already have significant upper body tension. Skipping the essential steps of releasing and mobilising can lead to increased tension and potential discomfort.
Programming Pulling Straps
When programming Pulling Straps, it's vital to ensure that clients have had sufficient preparatory work in previous sessions or weeks. This means incorporating exercises that promote upper body mobility and flexibility regularly. Also, remind clients about the importance of consistency in their practice and encourage them to incorporate simple stretches and mobility exercises into their daily routine.
Homework for Clients
To complement the work done in the studio, provide clients with homework exercises that counteract the effects of prolonged sitting. Simple activities such as pushing the chest forward with hands against the wall or lifting the chest up from a desk can help maintain the mobility gained during sessions.
Communicating with Pilates Clients
It's essential to communicate clearly with clients about the goals of their exercises. Explain the long-term benefits of maintaining mobility and stability in the upper body. Emphasise that significant changes come from regular, consistent practice, not just from working hard during sessions.
Final Thoughts
In the age of fitness and Pilates, there’s still a prevalent belief that hard exercise alone will transform the body. However, without addressing underlying tension and ensuring proper mobility, we often end up creating more tension. As Pilates teachers, it’s our responsibility to guide our clients through a balanced approach that promotes long-term health and well-being.
Let’s continue to educate and support our clients in their Pilates journey, helping them to move better and live healthier lives.
Happy Movement Monday!
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