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  • Writer's pictureThird Space Pilates

In Pilates, achieving balance and efficiency in movement starts with understanding the concept of "neutral spin," or neutral spine. This foundational principle refers to the natural position of the spine, where the cervical (neck), thoracic (mid-back), and lumbar (lower back) curves are in optimal alignment.


Why Neutral Spin Matters:

  1. Core Stability: Engages deep abdominal muscles, providing a strong foundation for all movements.

  2. Improved Posture: Encourages proper alignment, reducing postural imbalances.

  3. Injury Prevention: Distributes load evenly across the spine, minimizing strain.

  4. Movement Efficiency: Facilitates efficient and effective movement patterns.


Finding Your Neutral Spin:

  1. Lie Down: Start on your back with knees bent and feet flat.

  2. Pelvic Tilts: Gently rock your pelvis forward and backward, finding the extremes.

  3. Find Neutral: Position your pelvis between these extremes, maintaining a small natural curve in your lower back.


Incorporating Neutral Spin into Pilates Exercises:

  • The Hundred: Keep a neutral spine as you pump your arms, ensuring the lower back maintains its curve.

  • Roll-Up: Maintain control through each vertebra, avoiding collapse in the lower back.

  • Leg Circles: Stabilize your pelvis and keep your lower back neutral to challenge core stability.


Mastering neutral spin enhances Pilates practice, promoting better posture, core stability, and injury prevention. With consistent practice, maintaining a neutral spine will become second nature, transforming your overall well-being. Happy practicing!

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  • Writer's pictureThird Space Pilates

Hey there, runners! Have you ever wondered how to boost your running game without pounding the pavement even more? Enter Reformer Pilates, the unsung hero of cross-training. At Third Space Pilates, we’ve seen firsthand how this practice transforms runners’ lives, and we’re excited to share the magic with you.


First up, let’s talk about core strength. A strong core is the powerhouse of efficient running. Reformer Pilates targets those deep, stabilizing muscles that keep you upright and balanced, reducing the risk of injury and enhancing your running form. You’ll notice an improvement in your posture, leading to more energy-efficient runs and faster recovery times.


Flexibility is another game-changer. Tight hamstrings, hip flexors, and calves are common complaints among runners. The Reformer’s dynamic stretching routines help lengthen these muscles, increasing your range of motion and stride length. Say goodbye to post-run stiffness!


And then there’s the element of balance and stability. Running on varied terrains demands these skills. Reformer Pilates incorporates movements that challenge your stability, honing your proprioception and making you more agile and resilient on any surface.


Finally, let’s not forget mental focus. The mindful aspect of Pilates helps you develop better body awareness and concentration, crucial for those long, grueling runs.


Join us at Third Space Pilates to experience how Reformer Pilates can revolutionize your running. Your body (and race times) will thank you! Happy running!

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  • Writer's pictureThird Space Pilates

Are you looking to elevate your Reformer Pilates routine to new heights?


Enter Maderotherapy, also known as Wood Therapy – a natural and holistic approach to body sculpting and wellness.


Picture this: smooth wooden tools expertly gliding over your skin, stimulating circulation, breaking down cellulite, and promoting lymphatic drainage. It's not just a massage, it's a rejuvenating experience that taps into the ancient wisdom of using wooden tools for healing, tightening and toning.


Let's highlight some benefits of Wood Therapy, a.k.a Maderotherapy:

  • Cellulite Reduction: Maderotherapy techniques help to break down cellulite by stimulating circulation and lymphatic drainage, resulting in smoother, firmer skin.

  • Body Sculpting: The use of wooden tools allows for precise targeting of problem areas, aiding in body contouring and sculpting.

  • Stress Relief: The rhythmic motions of Maderotherapy induce relaxation, reducing stress levels and promoting a sense of calm.

  • Improved Circulation: The gentle pressure applied during Maderotherapy sessions can improve blood circulation, which may alleviate muscle tension and promote overall health.

  • Lymphatic Drainage: By promoting lymphatic flow, Maderotherapy helps to eliminate toxins and excess fluid from the body, reducing swelling and promoting detoxification.

  • Natural and Non-Invasive: Maderotherapy is a natural and non-invasive treatment option, making it suitable for individuals seeking holistic wellness solutions.


But how does it complement your reformer Pilates practice? Think of it as the perfect duo for holistic wellness. While Pilates strengthens and tones your muscles, Maderotherapy targets cellulite, reduces stress, sculpts your body, tones your skin and enhances your overall sense of well-being. Together, they create a harmonious balance between strength-building, toning and relaxation, leaving you feeling invigorated and centered after each session.


So why not treat yourself to a session of Maderotherapy to complement Reformer Pilates? Your body and mind will thank you for it, not to mention the compliments! A little vanity never hurt anyone.

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