Pilates requires a specific language.
Chin towards the chest
This includes alignment. When you are lying on the floor, you should point your chin towards your chest, leaving a space the size of a tangerine.
Also when lifting the head, the arms crossed at the back of the head at the occipital.
The flexor muscles of the neck are stretched and then the abdominal muscles.
Alignment of arms stretched to shoulder width
For each exercise that requires the arms to be stretched towards the ceiling, the arms must be in line, i.e. shoulder width apart. Not too tight, not too open.
When we first start practising, we often have very little awareness of the arms, even though holding them is vitally important. It helps us to strengthen the upper back, align the spine and keep the abs tight by holding the ribs down - when we lift the arms, for example, so that the shoulders don't go up into the neck. It's a great way to become aware of the body as a whole and how the different muscle chains work in synergy.
Balance point
is both a position and a basic exercise from the Pilates Mat repertoire.
This position is the one that starts and ends the rolling exercises on the mat and is also the final point to reach the Teaser. It is necessary to slightly roll the coccyx backwards, keep the abdomen contracted and raise the feet from the ground. The Rolling Like a ball exercise. To maintain balance, pull the deep abdominals inwards and roll the upper back into a "C" shape.
Exercise that requires activation of the deep abdominal muscles.
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