Pilates Self-Care Saturday: Creating Space in the Body

Subtle ribcage and pelvis alignment demonstrating controlled length, ease, and efficient movement patterns.

We often hear the phrase “create space in the body,” but in many cases it has become little more than a vague idea. It is often confused with stretching further, moving bigger, or trying to achieve more range. In reality, creating space has very little to do with how far we move and far more to do with how well we organise the body.

In Pilates, we are not chasing flexibility. We are developing movement options.

When the body lacks space, it rarely feels stuck in an obvious way. Instead, it compensates.

One area works too hard, another becomes underused, and gradually movement becomes less efficient. The lower back tightens, the neck holds tension, and the shoulders begin to lift and fix. Not because the body is failing, but because it is trying to manage restriction.

Creating space is about reducing that unnecessary tension and allowing movement to distribute more evenly through the body. This is where mobility, decompression, and alignment begin to connect.

Mobility is not about pushing further into range. It is about having access to movement without losing control. Decompression is not passive hanging or collapsing into joints. It is an active process of creating length while maintaining support. Alignment is not something we force. It is something that emerges when the body has the space to organise itself more efficiently.

Take the spine as an example. Many clients arrive already compressed, particularly through the lumbar region, while overworking through the thoracic spine. If we simply ask them to stretch, they will often move further into the areas they already overuse. Nothing changes.

Instead, we guide them towards length.

We begin to explore the relationship between the pelvis and the ribcage. We encourage movement to be shared, rather than dominated by one area. The result is not dramatic, but it is effective. The body begins to feel less restricted and more supported at the same time.

Another useful way to understand creating space comes from Judith Aston’s concept of internal volume. Rather than thinking only about external length, we consider the space within the body. In particular, the area beneath the ribcage. This is not simply an anatomical space, but a functional one, closely linked to breathing and overall movement efficiency.

Many clients hold tension through the upper abdomen and lower ribs. They brace or pull in, believing this creates stability. In reality, it limits the natural movement of the ribcage and restricts breathing.

When we focus on increasing internal volume, we are encouraging expansion from within.

This does not mean forcing a deep breath or lifting the chest. Instead, it is about allowing the lower ribs to soften and widen gently. As this happens, the diaphragm can move more effectively, and the surrounding muscles no longer need to work excessively to create stability. The effect is subtle but significant.

With more internal space, the spine is not held rigidly. It has the ability to lengthen and adapt. The shoulders can release, the neck can soften, and movement becomes more efficient. The body begins to feel lighter, not because less work is being done, but because the work is better organised. This is where many clients struggle.

They are used to effort. They equate effort with effectiveness. Letting go of unnecessary tension can feel like doing less, even though it requires more awareness and control. This is where self-care becomes a skill rather than an occasional activity.

It is the ability to notice when the body is gripping. To adjust. To breathe without forcing. To move with intention rather than momentum.

Creating space is not something we achieve once and move on from. It is something we return to again and again. Over time, the body begins to trust this way of moving. Joints move more freely, muscles respond more appropriately, and the overall sense of effort reduces. Not because the work is easier, but because it is more efficient.

And that is ultimately what we are aiming for.

Not more movement.

Better movement.