Number ten in Joseph Pilates’ original 34 traditional mat exercises is The Corkscrew and as the name implies, there is a twisting and rotation aspect to this traditional pilates mat exercise.
The Corkscrew is considered an intermediate to advanced exercise. But there are many variations and regressions that enable even a pilates newbie to develop rotational core strength and mobility.
Mastering the traditional mat pilates exercises takes time, consistent practice and starting at a level that is suitable of your experience and fitness.
Rotation Strength
Rotation is a movement that constantly drives daily activities. Opening a door, getting in and out of the car and the most fundamental movement of all…walking.
Weak, tight and out of balance rotation can contribute to postural imbalances and also decrease movement function and potentially contribute to aches and pains.
Most people have a dominant side that gets used more throughout the day which can result in a weakness or deficit in the other side.
As rotation is a movement that occurs on both sides of the body, it’s this dominant/weak imbalance that needs to be addressed in an exercise program.
The corkscrew is a full abdominal strength exercise with a focus on the “oblique” abdominal muscles that rotate the trunk.
Both sides of the body get worked equally, developing postural balance.
Upper Body Strength
There is no way you can master The Corkscrew without using your arms and upper body.
Maintaining arm and shoulder connection to the floor is the biggest challenge with this exercise.
It’s not just upper body strength that’s required, but an awareness and precise application of shoulder stability.
If the progression of the traditional mat exercises is followed, this awareness would have been taught and mastered in exercise number three, The Rollover.
The importance of slow and steady progress with the traditional mat exercises can not be overstated.
Using strength to stabilise the arms, shoulders and head makes ths exercise enjoyable and prevents many potential errors occurring.
Lower Back Mobility
As The Corkscrew starts with a rollover, there is immediately an element of lower back mobility, but adding rotation takes it to another level.
This range of movement is not something that we do every day! Let’s face it, most of the time the lower back is inactive and passive throughout the day…sitting!
The Corkscrew is primarily a trunk strength exercise, but with all pilates exercises, it’s strength and length at the same time.
This concept is unique to the original pilates method and one of the reasons you feel a release of tension and tightness as you are doing a “workout”.
The Corkscrew is a powerful and rewarding exercise to include in your pilates practice, always starting at your level of experience and fitness with slow and steady progressions.
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