Dynamic opposition creates stability. This is one of the less frequently talked about principles of the Pilates method. I was familiar with this concept because it came up a lot in dance classes. Dancers tend to do this fairly naturally because it promotes a total body awareness, and three dimensionality that is great for performing. Basically dynamic opposition is the conscious decision to think about every action in two directions. If I’m thinking, “sit up straight” I’ll try to sense energy shooting through the crown of my head, but also energy grounding me down through my tailbone. If I’m thinking draw the shoulder blades down, I’ll also be thinking open the chest, broaden the shoulders.
For every action there is an equal and opposite reaction.
This way of thinking keeps us from floating away, or getting pulled to the ground. We are always trying to search for the appropriate middle area, the elusive feeling of balance. Whether you are looking at your posture or your form when exercising try imagining pulling forces of energy. It turns out it is a lot more effective and much simpler than trying to list all of the things you think you should or should not be doing simultaneously. You might just find that things fall into place and find a more natural harmony.
Posture is simply the position of the body when sitting or standing. While you might think it would be a rigid position, it should actually be anything but static. Good posture aligns the bones and muscles to work the most efficiently so that it requires the least amount of energy. Any posture that forces certain muscles to strain is going to have repercussions. The body is designed for movement so keep that in mind when “sitting up straight,” it’s usually not a great idea to try to lock joints and muscles into place.
The word posture also has some other connotations dealing with projecting attitudes, often in a way to impress or mislead. This seems fairly logical given that we can read a lot about a person by their posture. And it works both ways. Try feeling confident slouched over in your chair…. Now sit up tall, shoulders wide, chin lifted horizontally- it’s like being a totally different person.
Most of posture correcting techniques or methods deal with breaking bad habits. Once you recognize when you are not in an ideal posture it’s easier to change into a more supported position. Having a sense of body awareness is crucial, not only for correcting posture but also coordination and balance. Body awareness and posture also play a role in overall body language, which sometimes speaks louder than you might think.
But the real kicker with bad posture is that it contributes to chronic back pain. A lot of people spend most of their time sitting in front of a computer. It’s important to make sure you are getting up to stretch your legs and walk around periodically throughout the day. Staying in one position for a long period of time is stressful on the body. In order to improve your posture you will need to strengthen the muscles that run on either side of the spine. These muscles, especially the erector spinae, support your spine in an upright position. The reason why it’s often difficult to keep the back straight when sitting down is because of weak erector spinae.
The baby swan exercises in Pilates targets this muscle. By extending the back without using your hands to push you up, you are forced to use the muscles of the back. Do these exercises very slowly to make sure you are not using momentum or letting other muscles compensate.
Lie down on your stomach, engage your abdominals and place your hands, palm over palm, underneath your forehead. Slowly lengthen your spine to lift into an arc coming up only as high as you can control. Just as slowly lengthen the spine to lower back down. Do 4-6 repetitions and then stretch out the back by sitting in child’s pose or cat pose on all fours.