How to Avoid Dropping Into Your Underneath Side: A Guide for Better Alignment

As a Pilates and barre instructor, one of the most common tendencies I notice among my clients is "dropping into their underneath side." This can happen during various exercises, particularly in positions that require stability and upper body support. Dropping into your underneath side can lead to discomfort, inefficient movement patterns, and missed opportunities to strengthen your supporting muscles.

Let’s talk about how to identify this tendency and some simple, effective visual cues to help you stay lifted and aligned.

What Does "Dropping Into Your Underneath Side" Mean?

When you "drop" into your underneath side, it means you’re collapsing into the side of your body that’s supporting you, particularly in your shoulders and torso. Instead of maintaining length and engagement through the supporting muscles, the weight shifts directly into the joints, leading to unnecessary strain. This often happens during exercises like side planks, side-lying leg work, or even quadruped positions.

The result? You lose some of the lift, strength, and control that makes these movements so effective, particularly the activation of your obliques.

A Visual Cue to Help You Stay Lifted

One of my favourite ways to help clients stay out of this habit is by using two powerful visual cues:

1. "Bring your shoulder blade down towards the waistband of your leggings." This cue encourages the activation of your lats and helps stabilise your shoulder. By gently pulling the shoulder blade down, you’ll avoid hunching or collapsing into your neck and shoulders, creating a feeling of support and openness instead.

2. "Imagine there is a lighter underneath your armpit." Picture a flame just below your armpit. Your goal is to stay lifted enough so that the flame doesn’t touch you. This mental image reminds you to maintain gentle engagement in the side of your body, keeping everything lifted and aligned.

   
   

Why Does This Matter?

Using these cues isn’t just about avoiding strain; it’s about optimising your movement. When you maintain lift through your underneath side, you’re:

• Activating your core and stabilising muscles more effectively.

• Reducing unnecessary pressure on your joints.

• Enhancing the quality of your movement and posture.

• Building strength and endurance in the right places.

Try It in Your Practice

Next time you’re in a side plank or a similar position, take a moment to check in with your alignment. Are you sinking into your shoulder or side body? Use the cues above to lift out of the collapse and feel the difference in your body. With practice, these small adjustments will become second nature, helping you move with more ease, strength, and grace.

Alignment is a journey, and every little cue can help you move closer to your best form. Let me know if these tips resonate with you or if you’ve got any questions—I’m here to help you feel your best in your movement practice!