Priming Tools & How to Use Them

Priming is a way to clear the slate and prepare the body, nervous system, and brain for moving.

Priming can be done before complex movement starts, as in before you get on the reformer or start the mat exercises. It can also be done as a part of your progression within a session in order to take a student from mildly complex to more dynamically complex movement.

The tools we use are based on the work of Thomas Myers, Phillip Beach, Elizabeth Larkam, the Feldenkrais Method, Alexander technique, Franklin Method, MELT Method, Yamuna Body Rolling, Dr. Eric Cobb and Z-Health, and more.

Priming can be done using props from small balls to foam rollers, physio-balls to elastic bands. The work can be sitting, standing, lying down, kneeling, or side lying.

Remember that priming helps to accomplish these things:

• Stimulates the fascia
• Warms up & organizes the body
• Awakens the mind
• Focuses attention
• Stimulates awareness and helps access subtle sensation

• Movement across many planes:
  • Changing planes frequently either from one exercise to another or within one exercise.
  • EXAMPLES: Saw is a good example of a movement that can be considered priming. Another example would be to start with lunging, move to elephant, kneel for reverse abdominals, lie down for footwork, side lie for single leg footwork, sit for short box, lie prone for pulling straps series, lie supine for backstroke. *Taking into account smoothness of transitions and ease or flow of movements one to another.*
• Movement across varying force vectors (movement coming from one point, moving through another point):
  • Instead of moving primarily within one plane (supine arms lat pull), move across multiple planes to change the vector of force (the line along which force is traveling).
  • EXAMPLE: Reformer. Supine arms lat pull = primarily single vector VS. Oppositional L-shape lat pull = multi-vector.
    • How: Oppositional L-shape Lat Pull – Right arm up to ceiling (sagittal), left arm out to side (frontal), both pull to the carriage and then reverse – left arm moves to point to the ceiling directly above left shoulder, right arm moves into T shape level with right shoulder).
• Rhythm and Flow:
  •  Not stopping and starting but rather weaving movement together. Most easily incorporated by using the breath to ebb and flow in and out of movement.
  • EXAMPLE: Lunging on the reformer is a good priming movement, but can be improved if it’s rhythmic and flowing, allowing the body be moved by the breath in and out of the stretch.
• Ballistic movement – Bouncing. (Promoting resilience and malleability in the tissue).
  • EXAMPLES: This can be from actually bouncing like on a trampoline to lightly bouncing on a physio-ball, to pulsing movement, to gentle pulsing in a stretch. Ballistic movement used to look like flopping around (think Jane Fonda, Richard Simons), which is no bueno as it can put joints at risk. Even joe used to do good ole fashion ballistic movement, but what we’re talking about is softer, more relaxed and thoughtful – working within a safe range for the body.
• Preparatory and counter movements: From a simple point of view this would look like a baseball player throwing a ball: they wind up and follow through. For Pilates it can look similar: prepare for the main action by going in the opposite direction (move into the spring – no tension), move into the main action (increasing tension), move beyond the main action (moving into less tension and/or greater range depending on the spring orientation).
  • EXAMPLE: Side kneeling arms on the reformer. Instead of just doing an overhead arm press keeping the body still, first (if you are reaching the left arm) side bend into the left (no tension), straighten up and catch the tension then reach up increasing the tension, then at the top of the shoulder’s range move into right side bend. The movement now has 3 parts: preparation, main action, countering/oppositional action, rather than just 1: main action.
  • The other way we can use this concept is making sure you are always countering each exercise with it’s opposite (flexion with extension, reversing directions, moving with opposite spring tension).

• Start with the feet to stimulate the fascial network and help integrate the nerves that run between the soles of the feet, the low back, and the pelvic floor.
• Work joint by joint to optimize reciprocal movement above and below the chain. (Z-Health R Phase).
• Work with diagonals and opposition to stimulate the brain.
• Work with mindful breathing to optimize/stimulate the Relaxation Response, calm the mind, and positively influence the student’s internal learning environment.
• Influence the students external learning environment by creating a safe, quite, appropriately lit, and inviting space. (This also primes the body).