1. WHAT MAKES THE PILATES METHOD DIFFERENT

Joseph Pilates created Contrology to strengthen the body from its deepest foundation: the stabilizer system.

Unlike traditional fitness programs that focus on repetition or force, classical Pilates trains:
• precision
• breath-organized movement
• balanced strength
• postural integrity
• nervous system regulation
• joint longevity

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This method teaches the body how to move well — not just how to move more.

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2. THE SCIENCE OF THE CENTER: STABILIZERS, BREATH & THE CORE

The “core” is more than abdominals. It is a coordinated system:
• Transverse abdominis (deep corset muscle)
• Pelvic floor
• Diaphragm
• Multifidus + deep spinal stabilizers

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These muscles build slowly and intentionally. Pilates strengthens them through controlled sequencing, lateral breathing, and precision — not momentum.

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Why it matters:

Strong stabilizers reduce back pain, correct posture, support organ health, and improve overall mobility.

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3. BREATH — THE FOUNDATION OF ALL MOVEMENT

Breathing is not an accessory in Pilates — it is the organizing principle.

Christina teaches Rooted in Legacy™ Breathing, blending classical lateral breathing with modern diaphragmatic awareness.

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The breath:
• oxygenates the blood
• supports spinal movement
• reduces stress responses
• organizes the rib cage
• stabilizes the pelvis
• increases mental focus

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Learning how to breathe correctly is often the biggest transformation clients experience.

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4. SPINAL & RIB CAGE MECHANICS

Healthy movement begins with an aligned spine and responsive rib cage.

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In Pilates you learn:

• neutral spine vs imprint
• when the ribs should open
• when they should close
• how to support spinal flexion, extension, and rotation
• how breath drives movement

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This allows the spine to move with ease instead of compensation, reducing pressure on joints and soft tissues.

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5. SHOULDER GIRDLE & SCAPULAR ORGANIZATION

The shoulder blades (scapulae) float on the rib cage and require intentional training for stability.

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Many people overuse the neck and upper traps because stabilizers aren’t firing.

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Pilates retrains:**

• scapular depression
• shoulder stabilization
• upper body alignment
• tension reduction in neck and traps

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This is foundational for safe arm work, spinal stability, and pain-free daily movement.

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6. PELVIC FLOOR INTEGRATION

The pelvic floor is the “floor” of the center. When weak or disconnected, it can lead to:
• back pain
• incontinence
• pelvic instability
• organ prolapse
• postural deviations

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Pilates teaches safe activation of pelvic floor musculature, helping individuals after childbirth, injury, aging, or periods of inactivity rebuild strength and stability.

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7. MUSCLE IMBALANCES & RE-BALANCING THE BODY

Modern life creates predictable patterns: tight hip flexors, shortened hamstrings, rigid thoracic spines, weak abdominals, overworked quads, and collapsed arches.

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Christina’s method corrects these imbalances by training:
• length through the back line
• strength through the front line
• rotational control
• functional hip mechanics
• balanced joint loading

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Balanced muscles reduce injuries and restore symmetry.

 

8. PILATES FOR STRESS & NERVOUS SYSTEM HEALTH

Research from Princeton University shows that physical activity reorganizes the brain, lowering anxiety and increasing resilience.

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Pilates supports this through:
• breath-led movement
• mindful sequencing
• fascia hydration
• improved vagal tone
• reduced sympathetic activation

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Clients report clearer thinking, improved sleep, and reduced overwhelm.

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9. PILATES FOR ATHLETES

Athletes use Pilates to enhance performance and prevent injury.

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Athletes gain:**

• improved range of motion
• reduced strain on joints
• increased stabilizer strength
• better control under load
• improved alignment
• faster recovery

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Pilates is widely used in professional sports because it reduces overuse injuries and balances high-intensity training.

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10. PILATES FOR POSTNATAL HEALTH

The postnatal body needs careful reconnection.
Pilates helps mothers safely rebuild:
• pelvic floor strength
• deep abdominal connection
• posture
• breath mechanics
• stability for daily activities

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This is not about “getting your body back” — it’s about healing.

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11. PILATES FOR KIDS & TEENS

Pilates improves:
• focus
• posture
• body awareness
• emotional regulation
• confidence

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The slow, controlled movements protect developing joints and support healthy lifelong habits.

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12. PILATES FOR ACTIVE OLDER ADULTS

As individuals age, the method becomes even more valuable.

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Benefits include:
• improved bone density
• reduced joint compression
• improved balance
• decreased fall risk
• enhanced mobility
• relief from arthritis, stenosis, and post-surgical limitations

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The Standing Tall Series™ is especially effective for spine and hip health.

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13. PILATES, THE IMMUNE SYSTEM & CANCER RECOVERY

Pilates provides gentle, restorative movement that supports the lymphatic system, circulation, and mobility.

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Benefits for cancer survivors include:
• improved lymphatic drainage
• increased mobility
• reduced stiffness
• restored abdominal and pelvic floor function
• breathwork for tension and anxiety
• improved energy levels

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Pilates can be safely modified for every stage of the journey.

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14. THE GLASS CITY PILATES DIFFERENCE

Everything taught at Glass City Pilates is based on:
• trust
• connection
• repertoire progression
• lineage integrity
• scientific reasoning
• long-term relationships
• personalized instruction
• a deep understanding of the body

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This is not a drop-in workout.

This is a curated method designed to follow you through every stage of your life — beginner to advanced, pre-natal to postnatal, athlete to older adult, rehabilitation to long-term wellness.