I’m Here to Help: Reclaiming the Pelvis (Part 2)
Zero master plan, 100% good intentions. Welcome to I’m Here To Help: RECLAIM THE BODY. Let’s see where this takes us. (Quick disclaimers: These opinions are entirely my own. Also, please consult a doctor—in this economy, neither of us can afford a bad move!)
The Secret to Moving Better: Why Your Body Is the Ultimate Machine
By treating your body like a well-oiled system of levers and pulleys, you can protect your joints, ease aches, and stay active for life.
In our previous article, we took a close look at the hips and pelvis. Now, let’s take a step back and look at the bigger picture. To understand how to keep our bodies moving smoothly as we age, it helps to think of human anatomy like a machine—a clever system of levers, pulleys, and structural supports.
This concept is known as biomechanics: the mechanics of biological, especially muscular, activity (as in locomotion or exercise).
Think of your core—or "powerhouse"—as the central engine. It transfers energy between your upper and lower body every time you walk, reach, or stand up from a chair. As Joseph Pilates, the founder of the famous exercise method, famously noted:
"Physical fitness can neither be acquired by wishful thinking nor by outright purchase."
It takes a little practice, but learning how your body transfers energy allows you to move with intention, confidence, and ease.
The Power of the Natural Spine
Your spine isn't a rigid post; it’s shaped like a gentle "S." This natural curve acts as a shock absorber. When you walk or reach, kinetic energy travels from your shoulders and hips through your core to your hands and feet. Simply put: when force happens in one part of the body, the whole system reacts.
Over time—thanks to old injuries, repetitive habits, desk jobs, or just natural aging—most of us develop subtle movement shifts. Certain muscles "turn off" or compensate for others.
The good news? Your body is remarkably resilient. Even when a muscle group slackens, your spine and core continue to carry the load, keeping you upright and moving. Even professional athletes and dancers develop these imbalances! It isn't "bad" or "good"—it’s simply how human bodies adapt.
The goal isn't perfection; it’s working thoughtfully with the body you have today.
At the end of the day, our bodies are incredible mechanisms designed to keep us playing with grandkids, gardening, traveling, and living without nagging pain.
Try It at Home: The Gentle "Dead Bug" Stability Move
Don't let the funny name fool you—the Dead Bug is one of the most effective, low-impact exercises for building deep core stability and protecting the lower back.
This modified version strips away the strain and focuses purely on reconnecting your core to your hips and pelvis.
Equipment needed: Just comfortable clothing and a cozy mat or carpeted floor.
How to Do It:
Find Your Base: Lie on your back on a firm, comfortable surface. Bend your knees and place your feet flat on the floor, hip-distance apart. Relax your toes, heels, and inner thighs.
Support Your Neck: If you feel any strain in your neck or jaw, slide a small rolled towel or thin pillow under your head.
Set Your Shoulders: Reach your arms up toward the ceiling. Keep your elbows slightly soft, widen your collarbones, and let your shoulder blades rest gently against the floor.
Find a "Neutral" Pelvis: Adjust your lower back until it feels naturally supported—neither completely flat against the floor nor overly arched. You should feel a gentle engagement across your lower abdomen.
Breathe Deeply: Take a slow, belly-breathing inhale, letting your lower ribs expand. As you exhale, feel your abdominal muscles lightly hug inward toward your spine.
Add the Motion: Keeping your pelvis steady, slowly lift one foot a few inches off the floor, bringing your knee gently toward your chest. Keep your core engaged so your hips do not tilt or rock side to side. Lower the foot and repeat on the other side.
Proper Form Tip: Never push through pain. You should feel engaged and challenged, but never strained or out of control. If your glutes or lower back tighten up, rest for a moment.
Take It Further:
Once you feel steady, try holding one leg at a 90-degree angle (like a tabletop) while slowly lowering the opposite arm overhead, maintaining that calm, steady connection in your center.
You can practice this gentle movement every day to improve your balance, protect your lower back, and move through life with greater stability.
Have questions about your form or want to see a step-by-step video demonstration? Reach out on social media or send us a message—we're here to help you keep moving!
✌🏾 Melissa
Founder, Take Good Care Pilates
