Pilates 101
The Five Basic Principles
| 1. |
Breathing |
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In through the nose, out through the mouth with pursed lips |
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Emphasis is on 3-D breath especially into the posterior and lateral aspects of the rib cage, because these tend to be under utilized areas |
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Exhaling deeply can also help activate the deep support muscles by engaging the transversus abdominis |
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The transversus abdominis helps stabilize the lumbo-pelvic region, especially in neutral position. |
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The gentle contraction of the deep pelvic floor muscles also aids in firing the transversus abdominis |
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This breath pattern helps avoid unnecessary tension in the neck and shoulders |
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This breath pattern helps relaxation |
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The rib cage opens out and up during an inhale, promoting spinal extension and closes in and down during exhale, promoting spinal flexion |
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| 2. |
Pelvic Placement |
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In neutral pelvic placement, the natural lordotic curve of lumbar spine is present |
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ASIS and Pubic Symphysis lie approximately in a horizontal plane drawn parallel to the floor when lying supine |
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Neutral promotes good shock absorption and efficient movement patterns throughout body |
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Neutral is usually used during closed kinetic chain activities |
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Imprinted position is a slight posterior pelvic tilt with slight lumbar flexion
cannot be maintained and often used during open kinetic chain activities |
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Imprint involves shortening of obliques without activation of glutes |
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| 3. |
Rib Cage Placement |
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Emphasis is put on breathing into the posterior and lateral aspects of the rib cage |
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Abdominal wall attaches to the lower ribs. Be aware of maintaining abdominal engagement and not popping the ribs |
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Abdominals stabilize rib cage and therefore spine during movement of the arms |
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Used to keep the spine neutral and stable |
 Matt Class |
| 4. |
Scapular Movement & Stabilization |
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Scapula lacks bony attachment to the ribs and spine (only attaching to clavicle), thereby providing mobility to the upper limb, which must be counterbalanced with stability |
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It is important to balance the surrounding muscles and to control the movement of the scapulae |
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The scapulae should lie flat on the rib cage and glide across it without winging |
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Protraction, retraction, elevation, depression, upward rotation and downward rotation are available movements |
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Stabilizing the scapulae is necessary during the initiation of every exercise |
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| 5. |
Head & Cervical Placement |
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Cervical spine should hold its natural curve (anterior convex) and the skull should be balanced directly above the shoulders in sitting or standing |
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Pads or pillows may be needed in supine or prone to prevent hyperextension of the cervical spine |
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Cervical spine should continue the line of the thoracic spine in neutral, during flexion, extension, lateral flexion and rotation |
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Cranio-vertebral flexion, flexing the cranium on the first two vertebrae of the cervical spine, not jamming the chin into the chest, occurs initially when flexing the upper torso from a supine position |
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Use these methods to (dynamically) stabilize the cervical area and avoid strain |
STOTT PILATES® |
