Party Tricks versus Pony Tricks

Photography @pilatesandco

One of my mentors told me years ago, when a client asks “why am I doing this” or “what is this exercise for” we teachers need to be prepared to answer that question.  This means that we need to be clear on the “why” of the exercises in our programmes.  Being clear on the “why” of the exercises we teach gives us the ability to offer alternatives when an exercise we have chosen does not work for a particular client.

In my opinion, there are 4 reasons to offer an exercise:

1. improve quality of life: “Physical fitness is the first requisite of happiness”

1. breathing

2. pain relief

3. mobility

4. fall and injury prevention

2. strengthening: centering which requires concentration

1. balanced muscle development

2. improving physical function

3.   support a physical skill or movement pattern: control

1. Activities of daily living

2. sports-specific cross-training

4.   enjoyment: precision and flow

With the proliferation of Pilates-inspired or Pilates-derived exercise programming seen on social media, there are valid concerns about safety for people trying exercises that they may not be physically ready for.  Reputable and well-trained instructors demonstrating advanced repertoire and transitions, including advanced dismounts, are responsible in clearly stating that these are only to be attempted under the guidance of a qualified instructor. 

As an instructor I appreciate witnessing the magnificence of the movements I see and recognise the years of practice attaining these skills required. Skill attainment is a valid reason for practising movements.  It is an art form, beauty in the expression of movement.

In my client-centred practice and teacher education programmes, I use a risk-versus-reward assessment to analyse the potential benefits of exercises.  I call this analysis “Party Tricks versus Pony Tricks.” 

Pony Tricks are exercises wherein the risk outweighs the benefit. The first time I injured myself, I was not yet a Pilates instructor and I was not doing a Pilates exercise.  It was at the end of a long workout, and I decided to attempt an Opposite Arm and Leg Reach on top of a large Physioball.  I had never attempted the exercise before and I did not ask for someone to spot me.  It was an ego-driven decision.  I was showing off.  The result?  I didn’t impress anyone.  I lost my balance and the fall on my outstretched arm dislocated my right shoulder.

This is an example of a Pony Trick.  A show-offy movement meant to do what?  Strengthen my core and balance - but at what risk?  The risk versus reward assessment goes like this:

1. Is the risk worth the potential reward?

2. Can the goals of this exercise be accomplished with less risk?

I could have performed the same Opposite Arm and Leg Reach kneeling on a BOSU or any other dynamic prop with far less risk involved, accomplishing the objectives of core strengthening and balance.

I recently witnessed someone following a class on their phone while using a Reformer.  The person had their forearms on the Short Box, facing back in a plank with one foot on the standing platform, and the other thigh pressing a small 9” ball between the top of their thigh and the long side of the box.  The movement was to lift the hips, bringing the carriage in while rolling the ball up the side of the box.  As I was trying not to watch, my thought was, “why?”

I can see the challenge and the fun in this.  I can also see the potential for injury should something go wrong. In my opinion, the risk outweighs the reward.  Someone else may have a different opinion, and that’s fine.  As long as the ‘why” of the exercise is valid for that person, and they are able to control the movement and avoid injury, it’s all good.  My point is to think about this in a way that analyses safety and purpose for the person performing the movement.

Party Tricks are ways to illustrate what needs to be in place in a person’s body to accomplish goals, no matter what those goals are, and how preparatory movements can make a big difference in mobility and strength.

A Party Trick starts with experiencing the feeling of a movement.  I will offer examples using a squat and The Teaser:

1. Squat: The goal is to illustrate the value of self-myofascial release (SMFR) for enhancing mobility.  To start, have the class do some squats.  Ask them to check in with their bodies; what is their range of movement? What is the quality of the feeling - are they tight, do they feel restricted, is there discomfort, and where are these sensations located?  In the hips, low back, knees, ankles, feet?

a.) Instruct the class to use a small ball for SMFR under one foot only.  Once they have completed one side, we will do squats again, as they check in on the quality of the movement and feeling - is there more freedom and less restriction and discomfort?  What has changed? 

b.) Do the other side, and again repeat the squats, so they can feel the improved range of motion and reduced restriction in the movement.

2. The Teaser:  The goal is to illustrate the importance of quadriceps strength for full knee extension while maintaining spine and pelvic alignment.  To start, instruct the class to sit in a balance point and extend their legs into The Teaser without allowing the alignment of their spine or pelvis to change.  Ask them to check in with their bodies, as previously described.

a.) Instruct the class to sit with their feet on the floor, knees bent with thighs and legs together, holding the backs of their thighs and lean their torso backward until a subtle abdominal response is felt. Ensure they keep their feet in contact with the floor).

b.) Extend one leg, keeping the thighs parallel.

c.) Let go of their thighs without losing the torso alignment and reach their arms into The Teaser position.  If they need the support of their hands to maintain alignment, let them continue holding their thighs. 

d.) Hold for a 10-count.  Cue to keep the free leg high and use inner thighs to help. 

e.) Externally rotate the lifted thigh and hold for another 10-count.

f.) Do the other side.

g.) Try The Teaser again.  See whether they feel able to extend their legs with more ease. 

I developed this preparatory series for myself because both my hamstrings and my quadriceps were so tight that neither were strong.  The quadriceps activation in this prep reciprocally inhibits the hamstrings so that both may work together more effectively.

I hope that this article supports and inspires you to continue exploring the “why” behind the exercises, while analysing the risks versus rewards of our wonderful movement possibilities.

Gwen Miller is the author of Safe Movement for All Spines, A Guide to Spinal Anatomy and How to Work with 21 Spine and Hip Conditions.  As a Pilates educator, teacher, Hendrickson Method Therapist, Yoga Therapist, CHEK Practitioner, ACE and NASM-certified personal trainer, Gwen’s diverse and eclectic background informs her insightful and collaborative educational experiences for students and colleagues.