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  Today, in Biopilates Deep Dive, we are going to talk about an exercise of the reformer that seems, at first glance, relatively simple, the elephant, and more precisely the roundback elephant. But as very often in Pilates, when we really look at what is happening in the body, the exercise becomes much more complex and much more interesting. In the roundback elephant, we are going to be interested in the flexion and extension of the hip, and has two particularly important muscles in this region, the major psoas and the femoral right. Let's start with the starting position. We are standing on the cart, feet against the shoulders. The hands hold the support bar, usually in position number 1. We work with one or two springs. The spine is flexed. The pelvis is placed as much as possible above the feet. The ankles are in dorsal flexion. and the hands exert a controlled pressure in the bar. The omoplates must remain stabilized on the thoracic cage. The arms are slightly fletched, the elbows oriented towards the back. And above all, we are looking for this very important sensation, to pull the back of the pelvis towards the back of the femurs. From this position, inhale. Stabilize the trunk, the scapular belt and the arms. puis réaliser une extension des hanches pour pousser le chariot vers l'arrière. Le bassin ne doit pas accompagner le chariot, c'est fondamental. Nous voulons créer le mouvement au niveau des articulations coxo-fémorales tout en conservant la forme de la colonne vertébrale, puis expirer. Garder la colonne en flexion et réaliser une flexion des hanches pour ramener les pieds sous le bassin et permettre au chariot de revenir. This is where hip flexors become particularly interesting. Let's first talk about the major psoas. The major psoas is a deep muscle. Its proximal attachments are located at the level of the lumbar column, on the vertebral bodies, the intervertebral discs and the transverse processes of the lumbar region. It then descends into the pelvis, joins the iliac and ends through the iliopsoas tendon on the small trochanter of the femur. Its innervation comes from the anterior ramos of the lumbar nerves, mainly L1 to L3. When the trunk is stabilized, the major psoas participates powerfully in the flexion of the hip. But its role is much more complex than that of a simple flexor, because it directly connects the lumbar column to the femur, Its activity is closely associated with the Lombopelvian control. It can participate in the stabilization of the hip and the Lombopelvian region, and its action depends on what is stabilized and what is allowed to move. This is exactly what makes the elephant interesting. When the chariot returns under the basin, we want a real hip flexion, not just moving the basin forward, nor losing the shape of the column. The femurs must move in the joints of the hips while the trunk remains organized. The psoas then participates in the return of the chariot with the other hip flexors. But beware of a frequent anatomical confusion. We sometimes hear that the psoas major is a biarticular muscle. This is not quite the same situation as for the femoral right. The psoas actually has relations with the femur. plusieurs segments vertébraux et traverse la région de la hanche. Il peut donc influencer à la fois le rachis lombaire, le bassin et le fémur. Mais lorsque nous parlons classiquement d'un muscle biarticulaire des membres, nous parlons d'un muscle qui traverse deux articulations distinctes et peut produire ou contrôler un mouvement au niveau de chacune. Et là, notre deuxième muscle est un exemple parfait, le droit fémoral. The femoral right belongs to the quadriceps. Contrary to the three vasts that act only on the knee, it crosses two joints, the hip and the knee. It is therefore truly a biarticular muscle. It takes its origin at the level of the iliac spine, anterior inferior and of the region located above the acetabulum. It descends on the anterior side of the thigh and joins the tendon of the quadriceps, the patella, then Thank you. by the tubular tuberosity through the patellar ligament. Its innervation is ensured by the femoral nerve, mainly by the roots L2, L3 and L4. These two main actions reflect perfectly its biarticular character. At the hip, it participates in the flexion. At the knee, it participates in the extension. It is precisely because it crosses two joints that its length and its efficiency depend simultaneously on the position of the hip and that of the knee. Look now at our elephant. The knees remain in extension or very close to extension pendant que la... The hip alternates between extension and flexion. The femoral right is therefore placed in a very particular situation. When we push the cart towards the back and we increase the extension of the hip, it is approximately elongated at the level of the hip, but at the same time, the knee remains in extension, which influences its length at its distal end. This is the whole peculiarity of a biarticular muscle. We can never analyze its behavior by looking at a single joint. We must look at both. When we then bring the cart back, the hip flexors work concentrically to bring the femurs under the pelvis. But the movement must remain extremely precise. The pelvis must not be projected forward simply to close the angle of the hip. The abdominals must continue to organize the position of the trunk. The transverse participates in abdominal compression and lumbopelvial stability, while the obliques and the large right abdomen contribute isometrically to the maintenance of the flexion of the trunk. During this time, the hip extensions work concentrically when the cart moves away, then controls the return in an eccentric way, while the hip flexors actively participate. au retour. Et c'est là que l'éléphant devient beaucoup plus qu'un simple mouvement de chariot. Imaginez que votre colonne vertébrale conserve sa forme, que le bassin reste organisé au-dessus des pieds et que les têtes fémorales se déplacent profondément dans les articulations des hanches. Le chariot s'éloigne parce que les hanches s'ouvrent. Il revient parce qu'elles se referment. Ce n'est pas le dos qui pousse le chariot. Ce n'est pas le bassin qui voyage vers l'avant et vers l'arrière, ce sont principalement les articulations des hanches qui créent la mobilité pendant que le reste du corps assure la stabilité nécessaire. N'oublions pas les pieds. Les chevilles sont en flexion dorsale et restent en contact avec les épaulettes. Nous sommes dans une chaîne cinétique fermée et l'organisation de toute la chaîne inférieure influence la qualité du mouvement. N'oublions pas non plus les épaules. Les mains sont en appui sur la barre, mais nous ne devons pas nous effondrer dans les épaules. Les homoplates restent contrôlées contre la cage thoracique, sans rigidité excessive, et les bras servent de point d'appui stable pendant que le chariot se déplace sous le corps. Enfin, la respiration accompagne cette organisation. Inspirez pour stabiliser et pousser le chariot en extension de hanche. Expirez pour maintenir la connexion abdominale et ramenez le chariot by the flexion of the hips. The round-toed elephant allows us to observe something fundamental in Pilates. Mobility only makes sense when it is organized around stability. The major psoas reminds us of the deep relationship between the femur, the pelvis and the lumbar column. The femoral right reminds us that a muscle can cross two joints and that its behavior can never be understood by observing a single joint. A très bientôt pour un nouvel épisode de Biopilates Deep Dive.