Transcription

• Speaker #0

  Hi and welcome to this new episode of Biopalates Deep Dive. Today we are going to explore a very important exercise from the reformer repertoire, the stomach massage. The stomach massage is an extremely interesting exercise because it requires mobility, stability, core control, precision in alignment, and a true biomechanical organization of the lower body. It is also an exercise that immediately reveals the body's compensations. You can quickly see whether someone is simply pushing with their legs, or whether they are truly able to support their axis and breathing throughout the movement. The starting position is already very demanding. We sit near the front edge of the carriage with the feet placed on the foot bar. The heels are lifted, the ankles are in plantar flexion, and the hands are placed beside the pelvis on the carriage in the rounded back version. The spine is organized into a controlled flexion with a C-curve sensation without collapsing through the thoracic spine. The pelvis remains supported by the deep abdominals and the breath, and immediately something becomes very important, the relationship between the pelvis, the hips, and the ankles, because when the ankles lack mobility or stability, the rest of the body compensates. The knees begin to move differently, the pelvis loses its organization, the hip flexors become tense, and sometimes even the shoulders begin to tighten. The stomach massage is therefore also a very interesting exercise for understanding ankle biomechanics. As we press the carriage away, the talacruel joint must manage a subtle balance between stability and mobility. The foot... remains organized on the foot bar while the tibia moves forward and backward in space. The ankle never works alone. It functions in relationship with the knee, the hip, and the center of the body. Foot stability is essential here. We look for weight distribution through the first metatarsal, the fifth metatarsal, and the heel, even while the heels are lifted. This grounding helps prevent the foot from collapsing inward. or becoming excessively rigid outward. And this is where certain muscles become fundamental. The tibialis anterior, for example, plays a very important role in the organization of the ankle and foot. The tibialis anterior originates on the lateral surface of the tibia and the interosseous membrane, and inserts onto the medial cuneiform and the base of the first metatarsal. Its primary action is ankle dorsiflexion and foot inversion. But in an exercise such as the stomach massage, its role goes far beyond this simple mechanical action. The tibialis anterior contributes to fine foot control and stabilization of the medial arch. It helps organize lower limb alignment during carriage movement. When this muscle lacks control, we often observe a loss of foot stability, excessive pronation, or on the contrary, excessive rigidity. through the ankle. The extensor digitorum longus is also very interesting in this exercise. This muscle originates on the anterior surface of the fibula and the interosseous membrane and inserts onto the distal phalanges of the four lesser toes. It contributes to toe extension as well as ankle dorsiflexion. In the stomach massage, this muscle helps maintain organization across the top of the foot. and contributes to dynamic ankle control during carriage movement. It also supports precision in foot placement on the bar. And what is fascinating about this exercise is that these muscles never work in isolation. They collaborate with the fibularis muscles, the gastrocnemius, the soleus, the intrinsic muscles of the foot, the adductors, the deep abdominals, and even the stabilizers of the spine. Pilates constantly reminds us that the body functions through muscular chains rather than isolated parts. Breathing is also essential in the stomach massage. Generally, the inhale prepares and organizes the movement, while the exhale accompanies the carriage press and reinforces deep abdominal connection. The exhale helps support the center without rigidifying the thorax. It also helps limit excessive rib thrusting. Because very often when the exercise becomes difficult, people begin to hold their breath. And as soon as the breath disappears, the movement loses fluidity and precision. The shoulders tighten, the hips grip, and the pelvis becomes unstable. The goal is never to push the legs as far as possible. The goal is to maintain the organization of the body while the carriage moves. In the rounded back version, we look for an even spinal flexion without collapse. The pelvis remains supported. The ribs stay connected to the center. The shoulders remain organized without pushing into the trapezius muscles. The flat back version requires greater thoracic extension and more openness through the rib cage. The spine must lengthen upward while maintaining abdominal control. The reach-up version increases the challenge even more. The arms leave their support, which forces the center of the body to work harder in order to stabilize the trunk. Scapular organization becomes extremely important. And finally, the twist version introduces rotation. This rotation should remain distributed throughout the entire spine without shifting the pelvis or losing the organization of the legs. Modifications remain extremely important in this exercise. Some individuals may need to sit on a cushion or small elevation to reduce tension in the hips or lower back. Others may need to decrease the range of carriage movement in order to maintain pelvic stability. Sometimes it is preferable to maintain a smaller spinal flexion in order to avoid cervical or thoracic compensations. And we must also monitor the ankles. a person lacking mobility or stability in the foot will often compensate through the knees or... pelvis. The stomach massage is therefore an excellent exercise for observing global body coordination. It shows us how the center supports limb movement. It shows us how breathing influences stability. It shows us how the foot and ankle participate in lower limb organization. And above all, it reminds us that a Pilates exercise is never simply about performing a movement. What truly matters is the way the movement is produced. Thank you for listening. I'll see you soon for another episode of BioPilates Deep Dive.