Arm to Back Connection
The “arm to back connection” is a core concept in Pilates. It refers to engaging your back muscles to initiate arm movements, rather than relying on your shoulders, neck, or biceps. This technique provides stability, improves posture, and enhances overall strength.
How to Establish the Connection
The key is to shift focus away from the limbs and concentrate on moving from your shoulder blades (scapulae) and the large muscles of your back.
Depress Your Shoulders: The first step is to gently glide your shoulder blades down and back, away from your ears. Avoid forcefully gripping or tensing; the movement should be subtle.
Initiate from the Back: When performing arm movements (like rowing, pull-ups, or even just lifting your arms overhead), imagine the motion is powered by your back muscles, with the arms and hands merely "along for the ride".
Focus on the Elbows: A common cue is to imagine your elbows being pulled toward your hips or mid-back. This helps engage the latissimus dorsi muscles, which run down the side of your back.
Mind-Muscle Connection: Pay close attention to how your muscles feel during exercises. The goal is to feel the activation in your upper and middle back, rather than strain in your neck, shoulders, or elbows. This requires patience and practice.
Maintain Core Engagement: Throughout movements, gently engage your abdominal muscles to support your spine and provide a stable base for your arm movements.
Next time you are working your arms out, in Pilates or a the gym, think that you are working your back out instead. This will help you to remember where the work come from and how the arms are connected to your center.
What is Kyphosis?
Today I have been thinking a lot about kyphosis. I see kyphosis in most people so I think it’s worth talking about. Kyphosis is a spinal condition characterized by an excessive forward curvature of the spine, typically in the thoracic spine region. This curvature can cause a hunch back appearance. Kyphosis can be caused by congenital, osteoporosis, fractures, tumors, and poor posture. I usually see Kyphosis in people due to poor posture from spending hours on computers and other screens, tightness in the chest, heavy training, and years of neglecting moving the spine in all 5 directions, (spinal flexion, spinal extension, lateral flexion, rotation, and tall back).
I am so grateful to share with you that Pilates is one of the tools that can help improve Kyphosis! Pilates is a group of corrective exercises that was designed to bring balance to your body, Through Pilates we lengthen and strengthen the spine by moving in the 5 positions mentioned above on apparatuses to train the body connection. This will open your chest and create more space in the vertebrae of the spine.
My job as your Pilates teacher is to bring movement back into your spine in all directions.
Here is what I plan for you:
1.Thoracic Mobility
2. Ribcage Breathing
3. Open the Front of the Body
4. Strengthen the Upper Back
5. Help you Fix Bad Habits
Pilates is a practice. The more you practice the better you get and feel. I am here for you on your journey to better health. To learn more about how Pilates can help improve your spine health, schedule your appointment by clicking the “Book now” button above.
xo,
Alissa