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.
