As Pilates teachers, we often find ourselves working with clients who have spent years focusing on fitness programmes that place a lot of demand on the legs—whether it's step aerobics, running, or spinning. These activities often lead to overuse of certain muscles, particularly the psoas, which can contribute to postural imbalances such as anterior pelvic tilt and hyperlordosis. In past blogs, we’ve discussed the importance of lengthening the psoas, especially in relation to maintaining a good stride when walking. But today, we’re turning our attention to the concept of muscle balance by working the opposing muscle groups—particularly the hamstrings.
It’s not enough to just stretch the psoas; if we neglect to strengthen the opposing muscles, such as the hamstrings, we're only addressing half the issue. Muscle imbalances in the pelvis are common among clients who engage in fitness regimes that predominantly target the front of the body. For those with anterior pelvic tilt and excessive lumbar lordosis, often stemming from activities like step classes, strengthening the hamstrings is essential for achieving better pelvic alignment.
A common exercise like the wall shoulder bridge is fantastic for engaging the hamstrings while providing support for the lower back. But let's explore a few additional ways to strengthen this important muscle group within a Pilates context:
1. Pilates Reformer Hamstring Curls
Using the Reformer can provide excellent feedback and resistance to strengthen the hamstrings. Set your client supine on the Reformer with their feet in the straps. As they exhale, have them bend their knees, pulling the carriage towards the stopper using the hamstrings, then slowly extend their legs back out. This movement encourages both strength and control, making it ideal for those looking to correct anterior pelvic tilt.
2. Single Leg Shoulder Bridge
The single-leg shoulder bridge is a more advanced version of the traditional bridge, adding an element of challenge by isolating one hamstring at a time. Lying supine, the client raises one leg into the air, keeping it straight while lifting the pelvis into a bridge. Holding this position engages the glutes and hamstrings on the supporting leg. You can also progress by having the client move their leg up and down in a controlled manner, adding further dynamic strength work to the supporting hamstring.
3. Standing Split Leg Deadlift
A Pilates variation of the traditional deadlift, this exercise works the hamstrings while also incorporating balance and control. Have the client stand on one leg, with the other leg extended behind them, holding a neutral spine. As they inhale, instruct them to hinge forward from the hips while keeping the spine long, and then exhale to return to standing. This is a great functional exercise for strengthening the posterior chain and improving balance.
4. Prone Hamstring Curls on the Stability Ball
This is a fantastic option for clients with hyperlordosis. Lying prone on the mat with the stability ball under the feet, the client slowly curls the ball towards them by bending the knees, engaging the hamstrings and glutes. The unstable surface of the ball adds an additional challenge, improving both strength and stability.
5. Pilates Footwork on the Wunda Chair
Using the Wunda Chair can target the hamstrings while also promoting overall balance and alignment. Have the client seated with their feet on the pedal and slowly press down while maintaining a neutral pelvis. This movement is ideal for clients who need to work on hamstring strength without placing excessive strain on their lower back.
6. Cadillac Leg Presses
This exercise targets the hamstrings with added resistance. The client lies supine on the Cadillac, pressing into the push-through bar with their feet, engaging their hamstrings and glutes. Cue them to focus on maintaining pelvic stability and engaging their core throughout the movement.
The Key to Muscle Balance
When addressing anterior pelvic tilt and muscle imbalances, it’s essential to approach the body as a whole. Stretching the psoas without strengthening the hamstrings is like solving half the problem. By introducing exercises that engage the posterior chain, particularly the hamstrings, we can help our clients achieve better balance in their body, improved posture, and reduced pain. Keep in mind that Pilates is not about working harder but working smarter, making each movement as efficient and effective as possible.
As always, when implementing these exercises, pay close attention to the client’s form and alignment, especially when dealing with postural imbalances. Focus on breath, control, and the quality of movement to ensure long-term benefits.
Happy teaching, and here's to building stronger, more balanced bodies!
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