Number eleven in Joseph Pilates’ original 34 traditional mat exercises is The Saw and like the previous exercise, The Corkscrew, there is a twisting and rotation aspect to this traditional pilates mat exercise.
The Saw is a simple exercise that builds on exercise number eight Spine Stretch which requires the position called “long sit”.
It’s this “long sit” that can prove to be the most challenging aspect of The Saw but provides the biggest benefits!
Hip Mobility
The upright seated position of The Saw can really be a challenge if the hip joint is tight and restricted. Tight hip flexors or hamstrings will alter the position of the pelvis and have you sitting on your tailbone, rather than on your “sit bones” …the base of the pelvis.
When this happens, the spine curves backwards and limits the range of motion of the twist in The Saw and can be very uncomfortable in the front of the hips.
Modifications may be needed at the start of your Saw practice, but over time, your hip mobility will improve.
Being capable of sitting upright and twisting without any pulling in the front of the hip, is an indication that the hip joints have a functional degree of mobility.
Shoulder Mobility
There is a definite movement of the shoulder joints in opposite directions with The Saw. One shoulder internally rotates as the other externally rotates.
In the traditional version, at the start and finish of the exercise, Joseph describes the arm position as “pressed backwards until shoulder blades lock”.
Whilst the words used might seem a bit extreme, he was referring to opening the front of the chest and strongly activating the upper back muscles to create range of movement through the shoulder joint.
There is complexity with how you use the upper body and shoulders in this exercise which makes it one of its biggest benefits.
Spine Rotational Flexibility
The breath pattern in The Saw is the foundation for developing the “space” in the spine to bend forward in a twisted position.
When the exhale is performed with a coordinated core, it will elongate the spine, giving the entire back line of the body opportunity to move to its fullest capacity.
Additionally, the twist provides a wonderful spiral lengthening which is highly functional.
We twist and rotate all day…opening a door, getting into the car, even walking is a rotating movement in the body.
When the rotational lines in the body are tight, they limit the capacity to perform these basic daily activities.
All the traditional pilates mat exercises, a commitment to understanding and then practicing the exercise is the starting point…mindset.
To quote Joseph…”The culture of muscles is brain-building”
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