Basi 10 principles of pilates
- Awareness
- Balance
- Breath
- Centre
- Control
- Concentration
- Efficiency
- Flow.
- Harmony
- Precision
Basi mission
To always maintain the essence and integrity of Joseph pilates
To hold tru to science, art and teachings of Joseph pilates
To continue to evolve as scientific knowledge and the world around us changes
To honor each individual and society as a whole
Safety
What ways do you keep practice safe as a teacher?
Know your client - restrictions/ limitations/ medical info
Know each exercise in detail so can make safe choices for clients
Be aware of potential hazards of apparatus
Protect own body when teaching/ aiding so can sid and cue from safe position for self
What does the pelvis do?
Impact of pelvic alignment / mal- alignment?
Serves as a bridge between upper and lower body in terms if structure and function.
The alignment of the pelvis will:-
- Influence body segments above and below it
- Effect the efficiency of movement
If mal-aligned it can cause pain and possible injury
What is neutral pelvis?
The position of the spine when the anterior superior iliac spine (ASIS) on each side of the pelvis
AND the pubic symphysis (PS) are in the same horozontal plane (coronal plane when upright/erect)
AND the two ASIS are in the same transverse plane.
What is neutral spine?
The spinal position that indicates the natural curves if the spine are present
Can the spine be in a neutral position if the pelvis isnt neutral?
No.
For the spine to be in neutral, the pelvis MUST also be in neutral.
Can the pelvis be in neutral if the spine isn’t?
Yes.
The pelvis can be in neutral even when the spine isnt.
Eg. Chest lift - starts in neutral pelvis & neutral spine. But as you lift your chest you are not longer in neutral spine, however you are still maintaining neutral pelvis.
How much does wgat we do with the pelvis impact on the spine?
Everything we do with the pelvis impacts / actions on the spine.
What is the pelvic complex?
Bowl shaped structure at base of spine comprising sacrum, coccyx, os coxae, muscles, joints and ligaments.
(Includes pelvic floor muscles.)
It supports our upper body weight
Protects lower abdominal organs.
Aids in movement and childbirth
Benefits of pilates breathing
Oxygenated the blood and nourishes the body in a cellular level
Improves circulation
Calms body and mind
Encourages concentration
Help to recruit the appropriate muscles for the movement
Provides an inner rhythm for movement
What is the diaphragm and how does it move?
Dome shaped muscle that helps divide the Thoracic cavity from the abdominal cavity.
When rested the diaphragm is lifted in a dome shape..
As we inhale it contracts and lowers
As we exhale it relaxes and lifts back up / domes
Breath cycle - why does it occur?
What happens to the diaphragm and air pressure when we inhale and exhale?
Breath cycle occurs as we are always trying to equalise the air pressure inside and outside of the body.
Inhale - air is drawn in and diaphragm lowers, creating more space in the Thoracic cavity. This lowers the air pressure inside the lungs to less that outside the lungs (atmospheric pressure).
Exhale - the diaphragm lifts and the space inside the chest cavity lessons. Air pressure inside the lungs rises and is greater than the pressure outside - as such it forces air out.
What muscles are used in the breath cycle?
As we inhale…
(Thoracic cavity increases)
- Diaphragm +
- External intercostals
As we exhale…
(Thoracic cavity decreases).
- Abdonminals +
- Internal intercostals
(And diaphragm)
How many joints and muscles are responsive to breathing?
(Wether voluntary or involuntary)
88 joints
46 muscles
What happens the the diaphragm during regular diaphragmatic breathing?
(Our normal day to dat breathing = belly breathing / diaphragmatic breathing)
INHALATION - The diaphragm lowers / contracts and flattens, which expands the Thoracic cavity. Additionally the external intercostal muscles pull the lower abdominals upwards.
EXHALATION - The diaphragm relaxes into a dome shape causing a decrease in the space inside the Thoracic cavity.
Diaphragmatic breathing vs intercostsal / lateral breathing
Diaphragmatic breathing = regular breathing. Relaxes the abdominals during inhalation.
Intercostal breathing=
Pilates breathing.
Facilitates and maintains abdominal contraction whilst performing exercises. Particularly during inhalation.
Why do sense intercostal / lateral breathing in pilates?
Because it facilitates and maintains abdominal contraction while performing exercises.
It is particularly pertinent during inhalation.
Inhaling helps activate the spinale extensors, particularly those in the Thoracic spine.
What is intercostal / lateral breathing?
Also called pilates breathing?
How do we explain this/ talk someone through this breathing?
Laid down on back.
Place hand on stomach.
Acknowledge diaphragmatic breathing…
Inhale - feel the hand rise
Exhale- feel the hand lower
On last exhale we want to keep the hand low, so as you take the next inhale, direct the breath into the ribs, fill up the ribs laterally so the ribs expand to the sides, as you do this the abs stay engaged and hand stays low (does not rise). = pilates breathing.
What’s more important? Movement or breath?
More important to get the movement right 1st.
The breathing is secondary.
Pilates breathing - when do we often use this to focus on inhale and exhale?
Exhales - often used when contracting muscles or to support long levers in space.
Exhales often are coordinated with spinal flexion (forward bending of spine)
Inhales are often coordinated with spinal extension (backward/ arching of spine)
What is the anatomical position?
ANTERIOR VIEW (from the front)
- Arms at sides
- Thumbs and fingers extended
- Palms facing forward
This position is the same if stood up or laid down (it is not fixed in space)
The is the place from which all movements are referenced.
(The reference point)
What are the 3 planes of motion?
SAGITTAL PLANE
Divides the body into left and right sides - like drawing a vertical line down the middle of body top to bottom.
CORONAL PLANE
Divides the body into front and back. Like taking a horizontal line and slicing down from the top of body to bottom, separating the body into front and back.
TRANSVERSE PLANE
Divides the body into upper and lower halfs.
Like taking a horizontal pane of glass through the center of the body from front to back, splitting it into an upper half and a bottom half.
Note the 2 halfs in any plane of motion don’t have to be equal in size.
SAGITTAL PLANE - how does the body move in this plane?
Think S for somersault.
The sagital plane divides the body into Left and Right sides. (Think S for Splitting into 2 sides - L & R).
Think of 2 planes of glass coming vertically down the body from top to bottom.
You can only somersalt forward (flexion) and backward (extension) inside these 2 planes of glass.
Forward / anterior movement = flexion
Backward / posterior movement = extension
Mid-saggital is the Midline - this divides the body into equal parts left and right..
