Why less really is more to get the full benefit of Pilates
Can we achieve optimal movement by trying less hard?
In this blog, we’ll explore whether our workouts can be more meaningful if we try less hard and consciously connect our body and mind.
Do any of these phrases resonate with you?
“I want to feel like I’ve done something.”
“I need to feel the burn to feel the benefit.”
“No pain, no gain.”
But, what if less was more?
Dr Brent Anderson, physical therapist and founder of Polestar Pilates, says
“use the least amount of effort for the perceived load”
This means to achieve optimal movement, we shouldn’t over-recruit our muscles. For muscles to be healthy, they need to both lengthen and contract. Imagine if you walk around bracing your abdominals all day, or pull your shoulders back and down constantly - the outcome is likely to be tension, injury or dysfunction.
Lauren gives alignment (not muscle) cues to clients in Pilates classes to help connect to your neural system as you move.
If you’ve ever been to one of our classes, you’ll have noticed we don’t cue muscles at all. The reason for that is it often causes people to over-recruit muscles. Over-recruitment creates an imbalance in our system.
Instead, guiding your awareness to your alignment and the area you’re moving from and intentionally thinking of this body part helps your brain to connect to the muscles you’re using, the perception part of Brent’s saying. We always need to connect to our neural system first (our brains), then our muscular system can really adapt and create the changes we desire, whether that be strength, tension release or recovery from injury.
Intentionally thinking of the body part or area moving helps your brain to connect to the muscles you’re using.
Why not give it a try now; stand up, and as you read this sentence tense up every part of your body.
Now try and raise your arm over your head or try and breathe. It’s hard, isn’t it? It feels tense, rigid, and even uncomfortable.
Ok, let’s try it again, but this time, stand, stack your ribs over your pelvis and feel your shoulders draped over your ribs, now let your arm float up to the ceiling.
Notice the second way was lighter, easier, freer, and probably felt nicer too. You still used the same muscles but instead embraced Brent’s philosophy of ‘least amount of effort for the perceived load’.
Movement should feel free and joyful; that doesn’t mean it shouldn’t challenge us, but can we do it from a place where the tensioning in our system feels completely balanced. Our workouts can be meaningful by building strength, endurance and power in our muscles but also aid efficiency, resilience and balance in equal measure.
If you like the sound of our approach, try our free taster class….
Our LHP At Home online classes are all with Lauren and cued in the same way as in the live studio classes. Join our Pilates At Home membership.
Lauren Hilton Pilates is a boutique Pilates studio specialising in mindful Pilates movement. Located in the heart of Shrewsbury our fully equipped studio has the ultimate Pilates experience for you.
Our classes are booked on a termly basis (and fill up quickly). To be one of the first to receive our booking alerts, subscribe to our emails.
See you in the studio or online soon!
Lauren x
Owner and Pilates teacher, Lauren Hilton Pilates, Shrewsbury
