Principles of Pilates

 

Body Alignment

 

Many of our daily activities can create muscular imbalance, where certain muscles are favoured and others neglected.  Poor postural position and incorrect body alignment can be a cause, therefore simply standing or sitting with poor posture can lead to an imbalance.  Other common daily activities such as spending a lot of time on a computer or driving a car with poor posture can also lead to problems.  In addition sports and work related activities can cause imbalance e.g. playing tennis or working as a postman.

 

Over time our bodies can become trained into believing that the imbalanced state is the normal position.  Over time, without correction, imbalances can worsen leading to postural problems and injury. In pilates we are constantly reminding ourselves how we should be positioned in order to restore balance to the body and prevent injury.

 

Instructions

 

• Ankles, knees, hips in line.
• Shoulders relaxed -  back and down. Imagine shoulders melting down into back pocket / on a shelf. Create space between shoulders and ears.
• Head should not be sticking forward.  Ears lined up with shoulders.  Retract head slightly – double chin.
• Parallel Tram lines from shoulders, through hips, knees and down to feet.

 

Neutral Spine and pelvis

 

The spine is not straight – it has ‘S’ shaped curves.  In the majority of pilates exercises we work in neutral spine position.  This is considered to be a safe position for the spine where the natural curves of the spine are maintained to minimise stress and maximise balanced muscular effort.

 

Instructions

 

• When standing or lying on the floor in aligned position, gently tilt pelvis back to flatten the back – the natural curve of the lower back is lost. Then gently tilt the pelvis forward to hollow the back – the curve in the lower back will increase (arch), the ribs will flare and the stomach will dome.

 

           Visualisations:-

 

• Imagine the pelvis is a bucket – gently tip water out of front and back of bucket.
• Imagine a compass across the lower abdomen – tummy button is North & pubic bone is South. Gently tilt the pelvis between North and South.

 

• Headlights on hips – headlights directly forward.  Pubic bone & hip bones level.

 

Breathing

 

In pilates we use lateral, thoracic breathing – wide and full into back and sides.  We use the ribs like bellows.  We cannot breathe into the lower abdominal area as these muscles are being contracted and we cannot breathe high into the upper chest area as we are stabilising the shoulders down.

 

Instructions

 

• Stand with hands on ribs, middle fingers touching. Inhale through the nose – middle fingers should draw apart; exhale through the mouth – fingers touch again. Breathe wide and full into sides and upper back, using the ribs like bellows.

 

• Breathing is important but difficult to master – the important thing is not to hold breath.

 

• When performing the exercises we tend to breathe out on the exertion, and breathe in as we recover and return to start position.

 

 

Rib cage placement

 

There can be a tendency for the ribs to flare when doing pilates exercises, especially as the exercises become more advanced.  Flaring ribs indicate that the spine is coming out of neutral and the back is arching.  Correctly engaging the core muscles, stabilising the scapular and breathing correctly should prevent the ribs from flaring.  If not, the client may not have developed sufficient strength and should take the easier option of the exercise until able to maintain position.

 

Abdominal hollowing

 

This relates to the ability to engage the correct muscles in order to create a ‘Girdle of Strength’ around the spine.

 

Instructions

 

• Briefly explain muscles used. Explain rectus abdominus (6 pack) – outer muscle – working it is papering over the cracks.  We want to target the deeper stabilising muscles.  Very important for all activities & sports but often overlooked.

 

• Explain transversus abdominus – wraps around pelvis keeping it stable.  Imagine a crane – very stable base.

 

• Explain pelvic floor – like a hammock stretching from tailbone at back to pubic bone at front.

 

• We need to engage TA and pelvic floor.  Pelvic floor – imagine wanting to go to toilet & trying to stop flow of water.  This is what we call ‘zip up’.  As you do this, begin to draw your tummy button towards your spine to engage TA – this is what we call ‘ hollow’.  Do not grip too tightly.  We call the 2 actions ‘zip up and hollow’.

 

• If participants have trouble – compare to feeling when walking into very cold water.  Also when coughing.  Can use the term ‘ navel to spine’

 

Scapular Stability

 

The scapular should lie close to the rib cage, gliding smoothly across the rib cage on movement.  There is a tendency to overuse the upper fibres of the trapezius instead of the latissimus dorsi, resulting in muscular imbalance. Scapular stability is important for correcting postural issues such as rounded shoulders.

 

Instructions

 

• Shoulder should be stabilised with shoulder blades drawing down the back as though into back pockets. 

 

• Shoulders should remain stabilised on movements such as arm floats, swimming. 

 

• Stabilisation can be practised from standing before incorporating into floor exercises such as double leg stretch.

 

 

Head and Neck Placement

 

Postural issues can place the cervical spine into an incorrect position.  We tend to push our head forward (poking chin position) creating stress on the neck.  In pilates we try to maintain the natural curve and length through the spine whilst slightly tucking the chin.

Instructions

 

 

• Standing -  Lengthen through the back of the head – imaging a rope pulling the  top of the head up. Keep chin parallel to floor whilst imagining your hand pushing towards face to draw head back slightly, creating a slight double chin.

 

• Lying supine – use towels or pillows to bring head into correct alignment.  Client should be looking at ceiling just in front of them – not looking behind.

 

• A pole can be used when seated, standing, prone and on side to ensure alignment of head and mid thoracic region.