SHORT BOX : Side-To-Side – by Sabrina Ellen Svard – Pilates Intel Online Newsletter for the Pilates Teaching Community

SHORT BOX : Side-To-Side –

by Sabrina Ellen Svard

June 13, 2018

~ From Wikipedia: Extrasensory perception, ESP, also called sixth sense, includes claimed reception of information not gained through the recognized physical senses but sensed with the mind.

As instructors, we know that Pilates is magical. But at first, Pilates is anything but magical. In fact, some of it is just plain crazy business! In order to feel the “magic” of Pilates, several fundamental exercises need to be learned to lay down the foundation for success. While I was thinking about Pilates “magic” and how crazy some of these exercises are, I knew I needed to figure out a way to teach them more successfully. This is when I came up a system called “Pilates ESP.”

Looking back to my first apparatus training, the teacher trainer just ran us through each exercise, quickly, one right after another, because time was of the essence. Many of the fundamental exercises made zero sense to us “newbies” (Elephant, Knee Stretches, Short Box, Stomach Massage, etc.) and left us feeling confused, frustrated and crying in the parking lot (seriously!). It has taken me years, and many more trainings, to grasp these fundamental exercises that are at the core (pun intended) of the Pilates system as well as how to teach them quickly and efficiently to “newbies.”

Let’s keep in mind that most clients come to us with no experience in doing Pilates. While we as instructors don’t want to overwhelm these “newbies” or scare them, or worse yet, bore them, we still have to teach them some pretty damn crazy exercises! And we want to get them hooked straight away – like we are – and to continue their never-ending Pilates journey!

PILATES ESP… A System For Successful Teaching

When teaching newbies the fundamentals, less is more – less correcting, less cueing, less talking, and less perfection; we need to let them move! Remember, our job is to GET THEM MOVING and GET IT DONE, not make them feel like every move they make is wrong (even if it is at first!). They need to move so we as instructors can see what is happening in their bodies and so they get a workout!

In Pilates, the instruction (as well as the movements) should both be done in the most efficient way possible. As I thought about how to teach newbies in the most efficient way possible, I came up with a simple system for success. This method can be used to teach any exercise, but in this series, I will use it on the fundamentals. Allow me to introduce you to my less-is-more teaching methodology I created called Pilates ESP.

Exercise – state the name of the exercise.
Set Up – tell them the apparatus set up for the “ideal” form of the exercise.
Points – give the three (THREE not 23!) most important points to execute the exercise.

Then GET THEM MOVING!!!

This simple system will get your newbie in motion and then you can really evaluate what is going on with the body in front of you. The next challenge will be for you to be QUIET and just watch this newbie move and ponder:

What happens when this person moves?
Does this body in front of you need any changes to the ideal?
What would help make the execution be more successful, e.g. a prop or a modification?
What if this person just needs more practice and that is all?

Make any adjustments in motion and GET IT DONE! Then move on to the next exercise.

The magic of Pilates is that over time the body will connect the dots and the fine tuning will begin, often on its own. But at first, we need to let our students just move and learn the rote movement patterns.

And to illustrate how the less-is-more approach of Pilates ESP works, here is the first exercise in my series of successfully teaching the fundamentals.

SHORT BOX: SIDE TO SIDE

Unlike Elephant, Side to Side is not done in most contemporary Pilates disciplines. So if this is a new addition to your repertoire, HOORAY! If it is something that you already do I trust this will give you some teaching tips for the exercise.

What is the short box series is about? It is about all the movements of the spine: flexion, extension, lateral flexion and rotation. It’s about stretching the hip flexors, adductors, hamstrings and strengthening the abdominals. It is about length and opposition. And it is about learning to anchor the legs and pelvis and differentiate moving the torso from them. All these things are of paramount importance in the method and for advancing in the method.

Side to Side is about length and opposition. It is about the above mentioned differentiation. And, if you choose, it can also be about lateral flexion.

SCENARIO:

“Newbie” is sitting on the box once again wondering what in the world is all this “risky business” being taught. Newbie sort of understands Round Back because Newbie has done the roll up. And Flat Back also kinda makes some sense. But this is Side To Side. Newbie side bends and lifts the opposite glute off the box. Newbie moves the arms and not the torso. Newbie leans back instead of forward and bends to the side. Newbie says what we hate to hear: I DON’T FEEL ANYTHING AND WHAT IS THIS WORKING?

USE YOUR E. S. P.

Set Up: All springs, sitting on sits bones on top of the short box, feet under strap, strap is tight with legs pushing out activating the abductors, collar bones in front of hip bones, ribs lifting out of the hips, arms up holding short box pole.
Points: 1. Keep your seat grounded. 2. Lean your torso slightly to the diagonal corner of the footbar. 3. Lengthen your torso on both sides while keeping the pelvis and legs still.

GET THEM MOVING! Watch the movement. Side to Side is tough because Newbies are just learning the mere concept of differentiation. All sorts of things may happen. This is a tough one to teach just sitting on the box. The photos show this exercise done on the ladder barrel and done standing. Take a look at the photos and captions to see what the ideal movement looks like and ways to teach this and a variation that includes lateral flexion.

PILATES ESP IN ACTION

I have always found the Short Box Series a little daunting to teach and for a Newbie to learn. This series encompasses so many of the foundational movements of the method. We want to get this right because these movements are so important for advancement in the system. I tend to introduce the Short Box series little by little and watch if the Newbie is grasping some of the concepts. I think there is the “fear factor” involved here because of sitting on top of the box and technically only the strap is securing you for the exercise.

Keep Side to Side simple – for now! Try to get the Newbie to ground the seat (sits bones) and lean to the diagonal side thus stretching the torso up and out of the pelvis to lengthen the spine. Think differentiation!

I have been teaching Pilates for nearly 20 years. Over the years I have relaxed more and more into just letting people move. Newbies need encouragement and latitude for improvement over time that the system naturally provides. Let your people move. Make corrections here and there. The magic of this method is that most of your Newbies will begin to self correct over time and you, my fine Pilates instructor, will just stand back and smile and say WELL DONE!!!

This photo shows the ideal form of Side to Side seated on the ladder barrel using a magic circle instead of the short box pole. Notice the seat is grounded and both sides are lengthened and lifting up and out of the pelvis and leaning forward on the diagonal. Envision the torso being between two railroad tracks. Teaches Length and Opposition

Side to Side with a 36” short box pole on the ladder barrel. This male is 6’1” and the longer pole works well for him. Seat is grounded and the torso is leaning on the diagonal with both sides lengthened.

How to teach differentiation: This we have done standing – I am holding the iliac crest and keeping the pelvis still as my client lifts up and out on the diagonal.

Once your client learns differentiation and how to anchor the pelvis and lift up and out on the diagonal, a variation could be lateral flexion. Both sides of the torso stay long and lifted but one side adds lateral flexion.

A great example of adding lateral flexion to Side to Side – both sides of the torso are lifted and long with slight lateral flexion to the left. Keep the seat grounded especially on the right. This feels great!!!

Many thanks to my fabulous clients for volunteering their “sides” for this article!!

Please join Sabrina’s Facebook group!

UNPOLICED PILATES PERSPECTIVES – Variations – Successes – Cues

Please join, but more importantly, PLEASE SHARE your perspective on the page!!! Share without fear. I’m there to protect you! Look for more details coming soon! And please friend me on Facebook: Sabrina Ellen Svard.

Sabrina has been teaching movement for over thirty years. More than twenty years of that thirty she has spent certifying fitness instructors and designing and presenting continuing education programs for fitness professionals all over the world. Sabrina’s passion is being a teacher trainer.

Her Pilates journey began in 2000 with the PhysicalMind Institute. She then moved on to Stott Pilates and opened a studio in NH, USA, in 2004. Still wanting more, Sabrina then bridged into more classical studies and became professionally certified through Peak Pilates. She then revamped her studio and transitioned into classical teaching but yet found great value in her PhysicalMind and Stott trainings.

Ever the student, Sabrina then took several other trainings which lead her to a position as Balanced Body Pilates, Anatomy in 3D and Barre Faculty. She now lives in sunny, Santa Fe, New Mexico and owns two studios there: Los Alamos and Santa Fe. She continues her fitness career and teacher trainer passion as well as a Master Teacher Trainer for NETA (National Exercise Trainers Association).