How does Pilates use the idea of tensegrity to promote both fascial and muscular development?
The system of movement called Pilates utilizes the ideas of tensegrity to assist in stability and the development of awareness and balance in the body. Pilates does this by promoting whole body connectivity, flow, encouraging length and focusing on the space within the movement, practicing dynamic stability, and using the apparatus to aid in awareness of tensile movement.
Each of these priorities in Pilates connect to the core principles of centering, concentration, control, precision, breath, and flow.
Pilates requires whole body connectivity. Instead of isolating a single muscle group or ‘targeting’ the abs or glutes, every exercise in Pilates is done to work the whole, promoting the reality of the body as a single continuous network. The principles of concentration, control and breath allow us to practice the work knowing that each shift in movement is felt throughout the system. Our breath also helps to maintain this whole body network connectivity.
Flow within each exercise and from one to another promotes elastic recoil. When we practice Pilates with an emphasis on flow we utilize the rebound quality of our fascia and work with and strengthen our bio tensegrity. As we continuously move through exercises in Pilates, varying movements send forces from the center to the limbs, absorbing the energy from the movement, springing back and distributing the tension globally. Thus, the body can practice and strengthen the fascial system that supports changing shape and distributing forces efficiently.
As teachers we often focus on length or creating space in the spine and promoting dynamic stability. This emphasis on a two way stretch creates an obvious tension between two points and challenges our ability to maintain balance and stability while in motion or responding to external forces. These are incredibly important concepts as they relate to our physiological ability to create stability without clenching or static bracing. Similar to the children’s toy called a
Finger Trap, when the body is pulled in opposing directions the middle becomes narrower and is under tension. The toy pulls on the fingers “trapping” them within the toy and one can feel the resistance and strength in the toy’s ‘network’. This occurs in the body as well, where the muscles and fascia lengthen and stretch creating axial tension parallel to the lengthening two-way stretch. This axial tension is converted to a tightening radial compressive force around the middle. In the case of the core, this radial compression originating from the axial tension of lengthening the spine, is used to stabilize the core as we move. The principles of centering, precision, breath, and control refer to the dynamic stability found in the two-way stretch.
Finally, Pilates uses a collection of apparatus to support and challenge movement. All the apparatus use springs in controlled tension that allow the body to feel the compression and tension feedback throughout the fascial system. In working to lengthen a spring, your body feels an ever growing sense of resistance as the tension of the spring increases. In resisting the recoil of the spring upon its return your body becomes aware of the compression not only within the spring but also within its own tensile system. Countering this compression is part of the work in Pilates and an awareness or concentration on these sensations allows us to connect, work with, and strengthen the relationship between muscles, fascia and bones.
As Pilates teachers we work within a historical framework. The body’s history or habits of movement have shaped the form and guide how we progress with our clients towards strength, awareness and joy in movement. An awareness of the contributions of the skeleton, both fascial and bone, in how movement is achieved and supported can aid us in prioritizing specific exercises, allow us to shape our cues towards a certain aim whether it is length, flow etc. and provide the opportunity for our clients to work within the intimate relationship between form and function.