Foundational Fixes
As Pilates instructors, we've all experienced the challenge of correcting a client's form. It can be hard to know where to start . . . especially if there are multiple misalignments going on at once.
What often happens in these situations is you start correcting things one by one, with the goal of them getting the move right in that session.
The problem is that as soon as you get one or two body parts adjusted, like the feet and head for example, you realize that now something else (like the spine) is off. Or you get a few things adjusted only to realize that the first thing you adjusted is now back to being in the wrong position.
It can be frustrating for everyone involved!
In fact, doing things this way can often feel like you’re suddenly trapped in the middle of a round of Whack-a-Mole. Correct one thing and another issue pops up. Then another. And you’re sitting there feeling like you have to whack them all.
Resist the urge!
It may seem counterintuitive, but the key to EFFECTIVE corrections lies not in a mad flurry of adjustments . . . but in making strategic choices about where to start.
Rather than trying to fix everything all at once, I recommend taking a less-is-more approach.
Focus on correcting fewer things per exercise — ideally limiting adjustments to only one or two cues. This approach allows you to provide targeted guidance without overwhelming your client (or yourself).
Here are some helpful guidelines tailored to different exercise positions:
Supine, Prone, and Side-Lying Exercises
Begin at the core — the trunk and pelvis. Work your way outward, focusing on alignment and control before addressing extremities. This foundational correction sets the stage for overall improvement.
In Single Leg Stretch on the mat for example, it’s much more important to cue the rib-to-hip connection and core engagement (spinal alignment and stability), than worrying about the hand and foot coordination.
In Swimming, the position of the pelvis and activity of the muscles surrounding it will make or break the exercise.
Seated, Kneeling, and Standing Exercises
Start at the bottom — the feet, sit bones, or knees. Then work from the ground up. This approach creates a stable foundation for adjustments without causing a chain reaction.
In all standing exercises, focus on the feet first. Whichever cues you use (such as 4-wheels on the ground, tripod of the foot, etc.) the connection with the ground and the ground reaction force acting on the body will create a solid foundation. Without it, the structure you’re building above it, won’t be as stable as it could be. In addition, the width or length of your stance will dramatically change the exercise. A wider base of support will be easier to balance on than a narrow stance.
In seated exercises, your sit bones are your foundation. Let the ground reaction force work through them: root your sit bones down into the earth and rebound up through your pelvis and spine for an elongated and invigorated posture. Then continue lengthening upwards.
Photography @pilates enyclopedia
Quadruped Exercises
Concentrate on the foundation — hands and knees, shins, or feet (in other words, the four points in contact with the floor). By prioritizing a solid base, you ensure stability and control, making subsequent corrections more effective.
In Cat, press your hands and shins into the ground as you press your spine to the sky. What wonderful opposition! Everything between those points will align itself as best as it can without micromanagement.
Take Away
While the temptation to fix every nuance of a client's form is strong, it's essential to recognize that learning is a process. Acknowledge that some body parts may not align perfectly initially, or ever, and that's okay.
We’re all unique down to our bones. Forget the ideal. Work with the unique individual in front of you. Work towards alignment, not forcing your clients into a shape they just don’t fit into.
Giving your client the space to move while making informed choices about where to begin corrections is key.
By following these guidelines, you can simplify the correction process while empowering your clients to progress steadily and fostering a deeper understanding of each movement.
Mara Sievers, NCPT, is the creator of Pilates Encyclopedia, the largest and most organized Pilates library on the internet. If your goal is to teach safe and effective Pilates classes that your students will love, this is the right membership for you. After owning a boutique studio in New Hampshire for eight years, Mara now focuses on helping Pilates teachers confidently teach clients with various pathologies and movement goals. The Pilates method has been defining Mara’s movement experience since 1998 and has been a lifesaver more than once for her personally. Her body of work is her dedication to this awesome and powerful practice.
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