There’s a lot of talk these days about the value of mindfulness in our daily lives. Whether it’s taking a few minutes to sit and think about what we’re grateful for, or taking a walk without our phones to take in some of the world’s beauty, we’re often encouraged to make more space for mindfulness. While a mindful approach can do wonders for our mental health, did you know that it also has huge value for your physical well-being?
The mind-body connection is a central part of the Clinical Pilates process, which may come as a surprise when you consider that so much of Pilates focuses on the physical elements. In fact, your mental awareness is a key part of seeing results from Pilates—helping you to internalize its physical aspects. When you prioritize a strong mind-body connection, you’ll be able to transform each motion from a set of instructions to a deep-seated habit that propels every movement you make, whether you’re doing a Pilates exercise or simply bending down to tie your shoes.
So what exactly is the mind-body connection? How does it help get better results from Pilates? And how do you strengthen it in your life? Let’s take a look.
If you’ve never tried Clinical Pilates, you might be wondering about the way your mind is connected to the process. At first glance, Pilates is a form of physical exercise focused on six elements of your physical body:
People turn to Clinical Pilates for a variety of purposes, from general exercise and strengthening, to posture correction, to addressing acute physical pain and other issues. No matter what brings you to Clinical Pilates, there’s one thing that connects every piece of it: your mind.
At ProActive Pilates, I place a lot of emphasis on the mind-body connection. This means bringing awareness to the way you activate your muscles, including being mindful about the motions themselves, paying attention to the sequence of that activation, and taking the time to notice the ways this affects your body and mind along the way.
For an example of what I mean, let’s use a different kind of exercise, such as weightlifting in a gym. If you’re doing a leg press while you chat with your friend, your focus is split between the movements and your conversation. While this doesn’t mean the exercise isn’t useful, it’s infinitely less effective than dedicating 100% of your mind to the exercise, focusing on the movement, your technique, and the way the motion feels in your body as you complete it. By bringing more mindfulness to this activity, you’ll have improved results.
One reason for the difference that mindfulness makes in movement is muscle fiber recruitment. This term refers to the way a motor neuron (also called a nerve) engages or ‘recruits’ the surrounding muscle fibers, making them move. In other words, muscle fiber recruitment refers to the way our muscles turn on and off, allowing the maximum amount of movement with the minimum amount of force and strain on the body.
Different parts of the body have different ratios of motor neurons and muscle fibers. For instance, your quadriceps have lots of muscle fibers which are engaged by fewer nerves. This is because the quadriceps are powerful muscles which need to be able to generate force very quickly. At the same time, smaller muscle groups, such as those in your hands, have more motor neurons and fewer muscle fibers. This allows your hands to have more precise control, but less strength than, say, your legs.
There’s more to muscle recruitment, though. A principle known as Henneman’s size principle tells us that the order, or sequence we move our muscles is very important. Smaller muscle groups are engaged first since they generate less force and are less prone to getting fatigued. Once these smaller muscles are engaged, larger, less precise muscles can be engaged to generate more force. By smoothly transitioning from small, fatigue-resistant muscles to larger, stronger, but more easily fatigued ones, you’ll maximize the efficiency of each movement, getting the most effective force while ensuring you’re using your entire body to its full potential.
So what does all this have to do with your mind? It comes back to the idea of mindfulness during movement. When we prioritize the connection between the mind and body, we bring enhanced awareness to the sequence of our motions, ensuring we’re activating muscles in the right order. This is key for building strength, performing exercises with good technique, and avoiding injuries.
When it’s all written out like this, muscle fiber recruitment, motor unit control, and sequencing of activation all make it sound quite complex. The truth is, so much of this will come naturally when you work with an experienced Clinical Pilates practitioner. I can help you unlock your natural ability to use your body and mind to their full potential through the 6 central principles of Pilates:
Focus, or concentration, is a key part of Clinical Pilates. It means honing your mind to pay attention to what’s going on in your body, and remaining aware of each motion as you move and exercise. It takes practice, but with time, it will be much easier to focus on the precise areas you’re moving, helping you get more out of each Pilates session (and movement in general).
Pilates is all about control over your body, which begins at the center—otherwise known as your core. The core is made up of a few key muscle groups: The abdominals, pelvic floor, diaphragm, and multifidus muscles. When they’re activated and working together in harmony, these muscles stabilize the center of your body, helping you have more control over the movements we work on in Pilates. By activating and strengthening your core, you’ll be able to exert more power and agility in Pilates sessions and in your other physical activities.
A major goal of Pilates is to gain the ability to freely move your body with control and confidence. This means holding your posture, staying in a position against the weight of gravity, and moving parts of your body through the full range of motion of each joint. When your body is in control, your mind will be too.
Another key element of Pilates is the sequence of each movement. In other words, the way certain exercises naturally flow into one another. I make use of complementary exercises that move into one another as we progress through a Clinical Pilates routine. With time, these sequences become second nature, meaning your body and mind are better prepared for more challenging movements and exercises.
Good technique is essential for those looking to get the benefits of Clinical Pilates. In your first few sessions, you may spend time working to unlearn movement habits and physical shortcuts that disrupt the body’s natural muscle activation. It can take time to adjust these behaviours and make precise movement and good body alignment second nature, but with time and mental focus, you’ll start to notice the difference, and your brain will understand what precision feels like.
Perhaps the most essential element of Clinical Pilates, proper breathing is fundamental to success. The way we breathe during movement has a big impact on this practice. It helps to stabilize and centre your core, relax your brain, promote mindful motions, and allow you to reach your full physical potential. You can expect breath control to be a central part of the Clinical Pilates process.
Hopefully, it’s beginning to be clear that Clinical Pilates isn’t merely a physical practice or a workout routine. It’s a mindful approach to physicality and movement that works for the brain as much as the body. At ProActive Pilates, I take the time with each patient to identify a plan that will help them access mindfulness both in and out of their sessions, helping them reach their full potential, move freely and with confidence, and feel their best again.
To discover the incredible mind and body connection that already exists within you, book an initial consultation today.
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