As Pilates teachers, one of our key roles is to help clients develop authentic, functional movement. True flexibility is a combination of joint mobility, muscular length, and control. However, many clients compensate for tight areas by using what can be described as fake flexibility. This often leads to poor movement patterns, potential injury, and long-term imbalances.
What is Fake Flexibility? Fake flexibility occurs when a movement appears to show good range of motion, but it is achieved through compensations rather than actual mobility in the targeted area. This compensation often leads to strain on other parts of the body, bypassing the true benefits of the movement.
Examples of Fake Flexibility to Watch Out For:
Lumbar Spine Overextension: In forward folds or stretches targeting the hamstrings, clients may hinge from the lower back rather than moving from the hips. This compensatory movement gives the illusion of flexibility but increases the risk of lower back strain.
Hyperextension of Joints: Some clients rely on joint laxity, particularly in the knees and elbows, to create an appearance of increased range of motion. This can result in joint instability, masking tightness in surrounding muscles.
Shoulder Compensations: When a client lacks adequate shoulder mobility, they may arch the back or lift the ribs to reach overhead positions. While it may look as though they have the necessary range, this compensation can place unnecessary stress on the lower back and thoracic region.
Pelvic Tilting in Hip Flexibility: During hip stretches or splits, clients may tilt the pelvis excessively to achieve more depth. This movement bypasses the true hip joint range and puts strain on the lower back and surrounding muscles.
Cervical Over-Flexion: In roll-downs or spinal flexion exercises, clients may lead with the head, collapsing the cervical spine instead of moving through the entire length of the spine. This creates a false sense of spinal flexibility and can contribute to neck tension.
Why This Matters in Pilates: Fake flexibility does more than just reduce the effectiveness of the movement—it can cause harm. Encouraging clients to push into these compensations can reinforce poor movement patterns. Our goal should be to help clients develop authentic range of motion while maintaining stability, strength, and control.
How to Address Fake Flexibility
Observe the Movement Carefully: Watch for compensations such as the ribcage flaring, the pelvis tilting, or excessive joint hyperextension.
Use Targeted Cues: Focus on encouraging movement from the correct joint or muscle group. Cue the pelvis to stay neutral, the ribs to remain connected, or the knees to maintain a soft bend.
Promote Breath and Control: Use breathwork to help clients focus on fluid, controlled movement. Breath is a powerful tool to release tension without forcing a movement.
Introduce Modifications and Props: Props such as a Pilates ball or block can be used to limit compensatory movement and guide clients into a more authentic range of motion.
Educate Your Clients: Helping clients understand why they may be compensating can be eye-opening. Explain how developing authentic flexibility and strength will improve their overall movement and help avoid injuries.
A Holistic Approach: In Pilates, our focus is on the quality of movement, not just how far someone can stretch. True flexibility combines strength, control, and mobility. Helping our clients move mindfully and with integrity is the best way to ensure they progress safely and sustainably.
In your next class or One to One Session, take a closer look at your clients’ movements. Are they moving authentically, or are they compensating? A few simple corrections could make all the difference.
Let me know if you want to expand this blog with specific Pilates exercises for spotting and correcting compensations!
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