Traveling frequently, especially through bustling airports from the UK to Italy, Sofia, and Turkey, provides a unique perspective for us as Pilates teachers. One of the fascinating aspects of these journeys is observing the myriad of ways people move, often highlighting common postural issues that we address in our practice. A prevalent issue we've noticed is internal rotation, and its cascading effects on the body.
Understanding Internal Rotation
Internal rotation refers to the inward turning of the joints, particularly the hips, which can have significant repercussions up the kinetic chain. This rotation affects the alignment of the knees and pelvis, ultimately influencing the entire body's posture and movement efficiency.
Effects on the Body
Knees: Internal rotation of the femurs (thigh bones) can cause the knees to collapse inward, a condition known as valgus knees. This misalignment places undue stress on the knee joint, potentially leading to discomfort, pain, or even injury over time.
Pelvis: As the thighs rotate inward, the pelvis often tilts anteriorly (forward), disrupting the natural lumbar curve. This anterior pelvic tilt can cause lower back pain and affect overall spinal alignment.
Spine: The altered pelvic position influences the spine, potentially leading to compensatory postures and misalignment issues that can manifest as back pain, particularly in the lower and mid-back regions.
Addressing Internal Rotation through Pilates
Pilates offers an array of exercises that can correct internal rotation by promoting proper alignment and strengthening key muscle groups. Here are some effective exercises and tips:
Footwork on the Reformer: Working in parallel position on the Reformer is invaluable. Emphasise maintaining equal weight distribution across the feet, ensuring the arches are lifted and the knees track over the second and third toes. This encourages correct alignment from the ground up.
Leg Circles: Performed on the mat or the Reformer, leg circles help to mobilise the hip joint and reinforce correct hip mechanics. Start with small circles, gradually increasing the range while keeping the pelvis stable.
Clamshells: This classic mat exercise targets the external rotators of the hip. Lying on your side with knees bent, open the top knee while keeping the feet together, ensuring the pelvis remains steady.
Bridge with Ball Squeeze: Adding a small ball between the feet during bridging exercises on the mat or Reformer helps activate the adductors, promoting balanced muscular engagement and stabilising the pelvis.
Single Leg Stretch: On the mat, this exercise focuses on core stability while promoting proper alignment of the legs and pelvis. Keep the pelvis steady and ensure the moving leg tracks correctly.
Importance of the Feet
Proper foot alignment is crucial in addressing internal rotation. The feet serve as the foundation for the entire body, and working in parallel position can correct internal rotation and improve overall posture. When using the Reformer or performing mat exercises, always focus on grounding through the feet, maintaining arch support, and ensuring the ankles, knees, and hips are aligned.
Pilates Teachers: Conclusion
As Pilates teachers, we have the unique ability to observe and correct postural imbalances such as internal rotation. By focusing on proper alignment and incorporating targeted exercises, we can help our clients move more efficiently and reduce the risk of injury. Whether you're in the studio or on the go, remember the importance of watching how people move—it provides invaluable insights that can enhance your teaching and deepen your understanding of the human body.
Safe travels and happy teaching!
Michael
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