Force Transmission – Force Conduction…
Or said differently – sharing the load in your entire body
I watch bodies all week long, and I live in one that has it’s own set of “tensions”, and that eternally fascinates me.
We all hold tensions, we come to a Pilates class to foster some and get stronger, and then along the way we discover ones that don’t serve us and endeavour to unravel them.
One of the great gems that Joseph Pilates spring system gives us is the option to load and unload our joints and muscles. This system helps our system to spread the working load, the force conduction we need through our muscles + fascia to support this load, and therefore give us an optimal, easeful posture.
When doing footwork on the reformer the springs help your knee and hip joints to “unload” as you bring the carriage home. They are assisting the work of some of the muscles, which over time helps to create more movement. The springs mean you can do a “squat” without compression on your knee joints.
One of the biggest things I say to clients when doing this is – relax your toes. One theory I have for this is that the body is unsure how to balance when “tension” is taken away, so it moves that tension to somewhere else and tries to hold on to the air with the toes – often it is so unconscious that we don’t even realise we are doing it.
Over time we trust the Reformer more and our toes can learn to relax. How long this time is depends on you. The question is -
Can you put trust in yourself to be an efficient, integrated mover?
Some of the other key players in this force transmission story that you might recognise, are jaw tension and hip tension. Have you ever “relaxed” your jaw and noticed that your hip tension went away? When we grit our teeth we are putting tension into a bunch of muscles that share their fascial connections with your pelvic floor and your deep abs. I look out for it. If I see a client clenching their jaw I’m curious to observe if their abs have gone off line a bit, and instead they are trying to hold on with their teeth and neck muscles. ( I have written another blog post about the shoulders that you could read too on this idea - An Ode to My Trapezius).
Then there is the glute exercise that clients feel in their calf only. Were you ever this client? Or maybe you still are. Your teacher has asked you to lie on your side and lift your leg, or stand at the Wunda Chair and press the pedal. With an eager expression we’ve asked – “how are your glutes feeling?”. You (the client) look back at us (your teachers) with a confused look and say “I just feel it in my calf.” We know you don’t want to disappoint us.. so let me explain what might be going on.
The outside of your calf, via your ITB (iliotibial band – the outside of your thigh) is connected fascially to your Glute Med. (see image left). If your glutes are on a permanent vacation they may be sending all the work to your Peroneals, (calf) or your ITB. It might also be the case that the glutes ARE working, but the system that tells your brain where its feeling tension is caught up in some felty fascia and the message is getting stuck somewhere else – like your calf.
This month as we are focusing on your feet. Here are some thoughts for you to keep in mind together with a little exercise you can practice right now - SLOWLY.
When are you adding unnecessary tension to your body by “holding on” with your toes? (are you doing it right now? I promise you the ground won’t fall away from underneath you if you stop gripping it with your toes.)
Take 2 deep breaths and think about relaxing your toes and making space in the joints of your feet.
What do you notice about the other joints in your lower body when you relax your toes? (Take at least 2 deep breathing while you think about this)
Does this travel even further?
While you are reading take a few thoughtful breaths and feel your legs up the backs, along the front of your shin, your knee, your thighs and your hip. How is your spine reacting - all the way up the back of your neck? By letting go with the toes do you perceive more or less balance? Have you started to “hold on” somewhere else?
Now tense your toes.. and try those thoughtful breaths… how easy is your breath flow? How spacious do the rest of your bones feel?
Relax your toes again…. (whose eyebrows also relaxed?.... mine did. Extra points to those of you who can pick the Mysofascial Line that you are affecting here.)
Yes you are coming to classes for strength. Bodywide strength. Not, just toe strength. So this month, ease off through the feet and let some other muscles and joints shine. Tune into which part of your body can work more as you unload others.
Happy Moving .