In Pilates there are
basic principles or techniques that are implemented resulting in the exercises have greater effect. Depending on the style of Pilates
the number of basic principles can vary. Here we use five basic principles. The principles focus on keeping the body in the most natural or neutral position as
possible. These principles are explained in further detail below.
-
- Breathing
- Pelvic Placement
- Ribcage Placement
- Scapular Placement and Stabilization
- Neck and Cervical Stabilization
How? In through the nose; out through the mouth. Breathing is three dimensional, with emphasis into the posterior and lateral aspects of the rib cage.
Explain action of transversus to stabilize lumbo-pelvic region, especially in neutral position.
Why? Exhaling deeply helps activate deep support muscles by engaging transversus abdeominis. Gentle contraction of the deep pelvic floor muscles aids in firing the transversus abdominis. The breath pattern helps avoid unnecessary tension in the neck and shoulders. It aids in relaxation. The rib cage opens out and up during inhalation promoting spinal extension; rib cage closes in and down during exhalation promoating spinal flexion. The reason for the lateral breathing is that these areas of the lungs tend to be under utilized.
Top
How?
Neutral placement of the pelvis occurs when there is a natural anterior tilt (lordodic curve) in the lumbar spine. The hip bones and pubic bone, ASIS and pubic symphysis, respectively, line in approximately a horizontal plane, parallel to the floor when lying supine.
Imprint placement occurs when there is a slight posterior tilt and slight lumbar flexion. The obliques are shortened without activating the glutes.
Why? Neutral placement is good for shock absorption and efficent movement patterns. Neutral placement during closed kinetic chain exercises. Imprint placement is used during open kinetic chain exercises.
Top
How? Emphasize breathing into posterior and lateral aspects of the rib cage. Think about attaching the abdominal wall to the ribs. Avoid "popping" ribs outwards.
Why? The abdominals stabilize the rib cage and thus the spine during movement of the arms. It is used to keep the spine neutral and stable.
Top
How? There is no bony attachment of the scapula to the ribs and spine except the clavicle at the acromium thus provides mobility to upper limbs however must be balanced with stability. The scapula should lie flat on the rib cage and glide across the rib cage without wining. Balance surrounding muscles and control of movement of the scapula are important. The movements that scapula can perform are protraction, retraction, elevation, depression, upward and downward rotation.
Why? Stabilization of scapular is necessary during initiation of every exercise in Pilates.
Top
How? The cervical spine should hold its natural curve. The skull should be balanced directly above shoulders. Pads or pillows when supin or prone can be used. This is to prevent hyperextension in the neck. Ideally the cervical spine should continue the line of the thoracic spine in neutral, flexion, extension, lateral flexion and rotation of the spine. Cranio-vertebral flexion occurs when the head is flexed on first two vertebrae, C1-C2, i.e. atlas and axis, however the chin must not be jammed into the chest. This cranio-vertebral flexion occurs initially when flexing upper torso from supine position.
Why? Dynamically stabilizes cervical area and helps avoids strain on neck.
Top
Like Us!
Follow Us!
Read Our Blog!