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Question

06 Jan 2005

100?
Hi,

nice to have this opportunity to ask some pilates related questions! the 100, i have been doing pilates for sometime, some instructors do it in Imprint, others in Neutral spine, i was wondering what is the best way to get the most out of it?

Shell
Answer
Expert
Pilates instructor

01 Jan 0001

Hi Shell

I am glad that we are finally getting some "informed questions" on this forum! We have helped many prospective clients but few have had technical questions like the one that you ask.

The decision to work in imprint or neutral should be made based on the requirments of your mind-body not on which creates the most challenge or gives the best "muscle burn". If you have an excessive lumbar lordosis (very hollow lower back) then you should probably work in imprint. The same goes for people with very tight hip flexors (tight at the front of the hips) or almost all beginners. Reserve the neutral spine 100 for those with really great awareness and heaps of Pilates experience. It takes a beautifully balanced body to do it correctly. Most humans sit a lot, drive cars and therefor develop a shortness in the hip flexors - that is why most humans will benefit more from imprinted 100's.

The basic purpose of the 100 is the development of Transversus abdominus (TrA) endurance while maintaining a relaxed rhythmic lateral breathing pattern - sure the other abdominals (i.e. Rectus abdominus, Obliquus externus and Obliquus internus) will burn and fatigue along with the deep neck flexors that hold the head in the correct position but your focus should be what is happening with the TrA and your breathing.

Keep it up! (...asking great questions). And don't stop the Pilates either.





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