Ever wondered how centering your body can improve your overall health? Certified Pilates instructor, Kris Harris, unravels the profound power of one of the six fundamental Pilates principles - centering, and its massive contribution to both our physical and mental wellbeing. Kris takes us deep into the world of core stability, highlighting the severe impact of instability on our body and mind, and how it affects balance, posture, chronic pain, and even self-esteem. Drawing on numerous studies, he emphasizes the critical need to address core instability. He also provides advice on how to seek professional help for training and core stability management.
Don't miss our enlightening journey as we delve into the essence of centering. We cover its significance, benefits, and foundational exercises rooted in Joseph Pilates' teachings. Discover how the activation of the body's powerhouse muscles leads to a stronger, more stable you, with better alignment, and even a sharper mind-body connection. Chris goes on to explain the anatomy of core muscles, the proper way to engage them, and the massive benefits of improved core strength in our day-to-day lives. Plus, he walks us through specific Pilates exercises to enhance your centering, improve stability, increase body awareness, prevent injuries, and promote efficient movement. Join us for this transformative episode that could redefine your understanding of physical and mental health.
Ever wondered how centering your body can improve your overall health? Certified Pilates instructor, Kris Harris, unravels the profound power of one of the six fundamental Pilates principles - centering, and its massive contribution to both our physical and mental wellbeing. Kris takes us deep into the world of core stability, highlighting the severe impact of instability on our body and mind, and how it affects balance, posture, chronic pain, and even self-esteem. Drawing on numerous studies, he emphasizes the critical need to address core instability. He also provides advice on how to seek professional help for training and core stability management.
Don't miss our enlightening journey as we delve into the essence of centering. We cover its significance, benefits, and foundational exercises rooted in Joseph Pilates' teachings. Discover how the activation of the body's powerhouse muscles leads to a stronger, more stable you, with better alignment, and even a sharper mind-body connection. Chris goes on to explain the anatomy of core muscles, the proper way to engage them, and the massive benefits of improved core strength in our day-to-day lives. Plus, he walks us through specific Pilates exercises to enhance your centering, improve stability, increase body awareness, prevent injuries, and promote efficient movement. Join us for this transformative episode that could redefine your understanding of physical and mental health.
Hello and welcome to this week's episode of the Kore Kast. My name is Kris Harris. I am a certified Pilates instructor and personal trainer who has been working with clients for over 17 years to help them increase their strength, recover from injury and improve their overall health. In this week's episode, we are going to take a deeper look at one of the six fundamental principles of Pilates centering and the important role it plays in maintaining and improving overall health.
Kris Harris:Core instability can have significant effects on both physical and mental health. Here's some statistics regarding its impact. According to a study published in the Journal of Strength and Conditioning Research, individuals with core instability are more likely to experience low back pain. It is estimated around 80% of adults will experience low back pain at some point in their lives. In a survey conducted by the American Physical Therapy Association, it was found that core instability is a contributing factor to poor posture, which can lead to musculoskeletal imbalances and increased risk of injury. Core instability can also have adverse effects on balance and stability. The Centers for Disease Control and Prevention reports that falls are the leading cause of injury among older adults, resulting in complications such as fractures and head injuries. Core instability can also affect mental well-being, as chronic pain and physical limitations can lead to psychological distress. Studies have shown that individuals with chronic back pain, often associated with core instability, of higher rates of depression and anxiety. Research conducted at the University of Basel in Switzerland suggests that core instability may contribute to a decrease in self-esteem and body image, particularly among individuals with chronic pain. The American Psychological Association highlights that physical activity which can be hindered by the core instability is crucial for mental health, as it helps reduce symptoms of anxiety and depression. These statistics highlight the importance of addressing core instability to maintain both physical and mental well-being. It's advisable to consult with your healthcare professional, such as a physical therapist or trainer, to develop appropriate strategies for core stability, training and management.
Kris Harris:So we're going to take a look at centering. It's one of the key principles of Pilates and this emphasizes the activation and control of core muscles. And by focusing on the center of the body, people can achieve greater strength, stability and alignment. We're going to delve into this principle of centering a little bit more, exploring its significance, benefits and providing some examples of exercises that embody this principle. Joseph Pilates, the visionary behind the Pilates method, believed in the power of centering as a fundamental principle of his fitness philosophy. We're going to take a look at Joseph Pilates' thoughts on centering and its significance in the practice of Pilates.
Kris Harris:Joseph Pilates developed the Pilates method in the early 20th century. He believed that physical and mental health were intrinsically connected, and through his exercises he aimed to create a holistic approach to fitness and well-being. Central to his teachings was the principle of centering. Centering refers to the conscious activation and engagement of the body's core muscles, commonly known as the powerhouse. The powerhouse includes muscles of the abdomen, lower back, hips and buttocks, and by focusing on centering, people that are practicing Pilates can develop a strong and stable core, providing solid foundation for all movements. Joseph Pilates also believed that the center, or powerhouse, served as a source of energy and strength for the body, and by harnessing the power of that center one could achieve greater control, stability and efficiency in their movements. He often referred to the powerhouse as the control center of the body, emphasizing its role in maintaining proper alignment and executing exercises with precision.
Kris Harris:So some of the benefits of centering include core strength and stability. Centering exercises target the deep abdominal muscles, promoting core strength and stability, and by strengthening the powerhouse you improve postural alignment, enhance balance and reduce the risk of injuries related to weak core muscles. One of the second benefits is mind-body connection. Centering requires focus and concentration, and by directing your attention to the center of your body, you cultivate a deeper mind-body connection. This heightened awareness allows you to perform movements with greater control and precision, maximizing the effectiveness of your Pilates practice. Another benefit benefit three is improved alignment and posture. Centering helps align the spine and pelvis, promoting optimal posture, and when the center is engaged, the body is better equipped to maintain its natural curves and avoid excessive strain on the spine. This, in turn, improves body mechanics and reduces the likelihood of chronic pain or injury caused by poor posture. Another one is increased efficiency and fluidity of movement. Centering allows for efficient movement patterns, as the powerhouse provides a solid base of support, and by initiating movements from the center you activate the appropriate muscles and promote a smooth and fluid execution of exercises. It's this efficiency that not only enhances your Pilates practice, but also carries over to daily activities, making movements more effortless and graceful.
Kris Harris:Joseph Pilates developed specific exercises, such as the 100 and the roll-up, to emphasize the concept of centering. He believed that by practicing these foundational exercises with a strong focus on engaging the core, people could carry the essence of centering into all aspects of their Pilates practice. Pilates instructors today continue to honor Joseph Pilates teachings by incorporating centering exercises into their classes. They guide students to find their center, emphasizing the importance of connecting with the powerhouse and harnessing its strength throughout the practice. Joseph Pilates' emphasis on centering as a core principle of Pilates reflects his understanding of the intrinsic relationship between body and mind. By centering ourselves and engaging the powerhouse, we tap into a reservoir of strength, stability and control that enhances our Pilates practice and extends into our daily lives. Embracing the essence of centering and unlocking the transformation of power of Pilates is key.
Kris Harris:So we're going to talk a little bit more about the anatomy of core muscles. And those transverse abdominis are those deep abdominal muscles that wrap around the torso like a corset, and its primary function is to stabilize the spine and pelvis. It acts kind of like the body's natural weight belt. The multifidus is a group of small muscles that run along the spine. Its function to provide stability and support to the vertebrae, enabling controlled movement and maintaining proper alignment. The pelvic floor muscles are a network of muscles located at the base of the pelvis. They support the organs in the pelvic area and contribute to the core stability and pelvic alignment. So how do you use these muscles. We're going to talk about that next. In centering we activate those transverse abdominis muscles. So during centering exercise, it's the transverse abdominis, those deep abdominal muscles, are engaged to create a stable and supportive core. It acts as a natural corset drawing the abdomen inward and upward, providing a solid foundation for movement and preventing excessive strain on the spine. For example, in the exercise the hundred, the transverse abdominis is activated to stabilize the core while performing the rhythmic pumping of the arms, and we're going to review some of these exercises towards the end of the episode.
Kris Harris:Multifidus control the multifidus muscles are essential in maintaining spinal stability and alignment during centering exercises. They work in tandem with the transverse abdominis to control movement and provide support to the vertebrae. In examples, in the roll-up exercise, the multifidus muscles help control the segmental rolling of the spine, maintaining stability and preventing excessive strain. And pelvic floor engagement the pelvic floor muscles contribute to the stability and alignment of the pelvis, which is really crucial for maintaining proper posture and balance during centering exercises. So, for example, in exercises such as leg pull front, the engagement of the pelvic floor muscles aids in stabilizing the pelvis and maintaining a strong center while lifting one leg off the mat.
Kris Harris:The utilization of core muscle anatomy in centering exercises is essential for achieving stability, alignment and control in pilates. And really, by understanding the roles of the transverse abdominis, multifidus and pelvic floor muscles, we can develop a strong and really engaged center. This not only improves physical performance but also promotes body awareness, injury prevention and efficient movement. By prioritizing the activation and control of the core muscles, individuals can reap the benefits of a strong and stable core, leading to improved overall physical well-being. So we're going to talk a little bit more about improving core strength and how it affects centering. So really, one of the big ones is improving stability and balance. By utilizing the core muscles, specifically those transverse abdominis muscles, the multifidus and pelvic floor muscles, individuals can enhance their stability and balance during movements. Enhanced body awareness from activating those core muscles. It promotes a better mind-body connection, allowing people to develop that heightened sense of body awareness and control.
Kris Harris:A big one is injury prevention. Enhancing core muscles in centering exercises helps protect the spine and surrounding structures, reducing the risk of injuries during physical activities. An efficient movement engaging core muscles enables individuals to move with greater efficiency and control, enhancing the overall effectiveness of the exercise. Some benefits of centering include core strength. Centering exercises target the muscles of the core, including the transverse abdominis, multifidus and pelvic floor that we spoke, fostering increased strength and stability in this vital area. Another benefit is improved posture. Having that strong center supports proper alignment of the spine, reducing the risk a posture and balances and related discomfort. Another great benefit is enhanced balance. A stable center promotes better balance and coordination, enabling people to perform movements with efficiency and precision. An injury prevention developing that strong core can protect the spine and surrounding structures, minimizing the risk of injury during physical activities.
Kris Harris:And as we've talked about those core muscles and anatomy, we want to really see what that emphasis is and how it plays a role. So the principle of centering Pilates plays that significant emphasis on core muscles, which plays a crucial role in maintaining stability, alignment and control during movements. We're going to talk about what the transverse muscles do and we want to talk about how they are activated. So activation during centering exercises the transverse is engaged to create that support and stable core and it acts as a corset. So in the example of the hundred, the transverse abdominis is really giving that support and stability. So we're going to talk about a little bit more of the hundred laying on your back with knees bent and feet flat on the floor as you're set up, you want to lift your head and shoulders off the mat, engaging your core, and then extend your arms alongside your body. Begin pumping your arms up and down while inhaling for five counts and exhaling for five counts, maintaining a strong center throughout the exercise. So it's really important to develop that strength and stability and keep that.
Kris Harris:Centering and activating core muscles helps with body awareness. In fact, in the roll-up exercise we're going to discuss how to do that, step by step. Start laying on your back, arms extended overhead and legs straight. Begin by engaging your core and slowly rolling up one vertebra at a time, reaching forward to touch your toes. Roll back down with control, segment by segment, while maintaining a strong center. Another exercise we talked about earlier is leg pull front. So to describe and really set the stage for how that one is, we take that plank position, starting with hands under shoulders and legs extended behind you. You want to engage the core, lifting one leg off the mat, keeping it straight, maintaining a strong center as you alternate legs, ensuring stability and control throughout the exercise. So it's really vital that that centering is helping to support the back.
Kris Harris:Crisscross Crisscross is an exercise that involves the obliques. You're going to lie on your back with your knees bent, hands behind your head and elbows wide. Engage the core and lift your head, neck and shoulders off the mat. Keep your torso, bringing your right shoulder towards your left knee while extending the right leg straight, return to center and repeat on the other side, maintaining a strong center throughout the exercise. So this one's kind of like a bicycle Really works. The obliques Centering exercises are very essential for achieving stability, alignment and control in Pilates and really understanding how those muscles work and how to activate them is key.
Kris Harris:We want to prioritize that and we want to be able to really reap the benefits of a strong and stable core. This is going to lead to overall physical and mental health benefits. We want to really emphasize activation and control in those exercises we just discussed. The 100, the roll-up and leg pull front, as well as Crisscross, help to really hone in on that centering principle. It gives that overall body alignment, developing that strong center and just really reinforcing stability. And the benefits extend far beyond Pilates practice, positively impacting daily activities and reducing the risk of injuries. By embracing the principles of centering, individuals can cultivate that foundation of strength, stability and mindful movement leading to improved physical well-being and a balanced mind-body connection. To summarize in the words of Joseph Pilates the centering of the mind and soul must be at the core of every exercise.
Kris Harris:Thanks again for joining me for this week's episode of the Kore Kast. Make sure to download the Kore Kast today so you don't miss a single episode. We're available on all major podcast platforms. Be sure to check out our website, www. k ore-fit. com. And that's kore with a K. It's an amazing resource for Pilates exercises, fitness information, weekly blogs and more. Even try a free week of the Kore Fitness Workout channel. It's an amazing workout resource with new videos added every week. Follow us on Instagram at kore_ fitness_ az, or on our YouTube channel at kore fitness az. We appreciate your continued support for our podcast and if you'd like to help us support us in continuing our efforts, please consider donating in the link below the description. Thanks again. See you next time.