The "Apple Cue"
We all want to beat gravity by standing up straighter and have awesome posture. If you are a Pilates enthusiast, then you definitely have this on your radar! It may come easier to those that have movement backgrounds prior to Pilates, but all of us can learn and gain a sense of "awareness" to improve how we stand and move...
Here is one simple cue that I have been using. I thought of this cue when I was cutting an apple for my 2 daughters about 3 months ago. It is to help engage your core, gently and efficiently, and help lengthen/elongate the spine and ultimately improve posture.
Instructors and clients can start using right away!!
"Picture cutting an apple with an apple cutter/slicer. After you slice the apple straight down, you'll find the apple core is sticking straight up and then the apple wedges have fallen out away from the core. Now think of your spine from the upper cervical neck region to the sacrum like that core of an apple, nice and straight. We want to help support that by using the apple pieces (the muscles supporting all around your core) gently. When you inhale, the apple pieces move away from the core and then when you exhale the apple pieces come back to the core to help reform the apple back to its original shape and wedge back into place. So gently, practice picturing this as you inhale and exhale. Notice that the center core doesn't change shape or fold, rather with each exhale, as the apple pieces come back into the center, together, the core can lengthen taller. To soften the cue, I like to add that there is cream cheese or caramel between the apple wedges and the core. As you exhale we simply and gently bring the pieces back in to support the apple back into shape. We only engage around the core, like hugging the core (spine), only as much as needed and keep the cream cheese or caramel from being pushed out the sides. They just gently nestle into place."
This image helps us engage all the muscles around the spine to help support our core and carry ourselves better. This can help enhance all core cues wherever the body is in space.
You'll have to let me know what you think (comment below)..... I find it fun explaining as clients go through a Pilates series. I love food cues!!
Heather Brummett, PT, DPT, CSCS, PMA®-CPT
Owner of Balanced Physical Therapy, Pilates & Wellness Center a Glendale Pilates Studio in Arizona, USA
President/Co-owner of PilatesPal.com