5 Basic Principles of PilatesBased on the Stott Method
1.Breathing – Breath in through the nose and out through pursed lips (like you are breathing through a large milkshake straw), and your breath should flow into the sides and back of the ribcage. Think of the ribcage opening like an accordion when you inhale and imagine the ribs knitting or funnelling together in the front as you exhale.
Breathing – Breath in through the nose and out through pursed lips (like you are breathing through a large milkshake straw), and your breath should flow into the sides and back of the ribcage. Think of the ribcage opening like an accordion when you inhale and imagine the ribs knitting or funnelling together in the front as you exhale.Pelvic Floor engagement: Contraction of the pelvic floor aids in firing the transverses and stabilizing the pelvis. The pelvic floor muscles form a sheet of muscle between the pubic bone and the coccyx and the two ischium. Imagine these muscles gently contracting and lifting – think of kiegles, or the “stop the flow of urine” muscles and only 10-20% contraction.
Transversus Engagement: The muscle fibres of the transversus abdominis wrap horizontally around the sides of the torso between the lower ribs and the pelvis. Tightening this muscle creates the feeling of a girdle around the torso, stabilizing the spine and stabilizing the lumbar spine on the pelvis.
To feel activation of the transverses, lie supine (on your back) in a relaxed neutral position and place fingertips just medially to the ASIS (anterior superior iliac spine). On an exhale, feel the pelvic floor gently lifting and at the same time allow the abdominal wall to gently sink toward the spine. You should feel the transverses gently tightening like plastic wrap under your fingertips.
2.Pelvic Placement – Neutral placement of the spine, the ‘normal curve’, is the most stable and optimal shock-absorbing position to be in.
Pelvic Placement – Neutral placement of the spine, the ‘normal curve’, is the most stable and optimal shock-absorbing position to be in.To find neutral spine, place the heel of the hand on your hip bones (ASIS) and fingertips on your pubic bone. If someone was to place a tray of hot tea on the back of your hand it should lie flat. If you are in a posterior tilt (pubic bone tilting toward the front of your torso), the tea will spill on your chest, if you are in an anterior tilt (arched back), the tea would spill between your legs. Depending on body type, you should have a space between the small of your back and the floor, enough for water to trickle through. However, some body types will differ and this will be addressed in class.
Imprinted placement refers to a slight posterior pelvic tilt with a slight lumbar flexion. The degree of contact between the lumbar spine and the mat will differ from person to person.
To achieve the imprinted position, place your thumb on the bottom rib and your middle finger on your hip bone (ASIS). As you exhale, draw the ribs and hips toward each other (decreasing the space between the two), by slightly flexing the obliques. An imprinted position should be used to ensure stability of the pelvis if neutral alignment cannot be stabilized, such as weakness in the obliques, when certain postural tendencies are present or when both feet are elevated.
3.Rib Cage Placement – The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the rib cage and, indirectly, the thoracic spine in good alignment. Often the rib cage will tend to lift up from a supine position (on the back) or deviate forward from a sitting position. Pay particular attention during inhalation or while performing arm gestures overhead.
Rib Cage Placement – The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the rib cage and, indirectly, the thoracic spine in good alignment. Often the rib cage will tend to lift up from a supine position (on the back) or deviate forward from a sitting position. Pay particular attention during inhalation or while performing arm gestures overhead.4.Scapular Movement & Stabilization – Stabilizing the scapulae (shoulder blades) on the rib cage is as important as contracting the abdominals during the initiation of every exercise. When this is not done, there is a tendency to overwork the upper trapezius and other muscles around the neck and shoulders. BE AWARE OF SCAPULAR STABILIZATION AT ALL TIMES.
Scapular Movement & Stabilization – Stabilizing the scapulae (shoulder blades) on the rib cage is as important as contracting the abdominals during the initiation of every exercise. When this is not done, there is a tendency to overwork the upper trapezius and other muscles around the neck and shoulders. BE AWARE OF SCAPULAR STABILIZATION AT ALL TIMES.Although the scapulae move with the arms, a sense of stability, not rigidity, should always be maintained. Keep the feeling of gently sliding the scapulae down the back and in toward the spine in a V, even though they may actually be elevating, as is the case when the arms lift overhead. A sense of width should be maintained across the front and back of the shoulder girdle.
5.Head and Cervical Placement – The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when sitting in neutral.
Head and Cervical Placement – The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when sitting in neutral. The idea of cranio-vertebral flexion should be incorporated anytime the thoracic spine moves into flexion – Head Nod.
PLEASE NOTE: I have provided this information on the five basic principles as a supplementary reference to what you are taught in class. I hope that it puts what I have taught you into perspective. Remember that Pilates is a practise over time, and sometimes one by one, the principles will become almost second nature. Here are a few words that you will hear a lot during the mat class:
Neutral Spine
Imprint
Knit or Funnel the ribcage (when breathing)
Connect, or connect the deep pelvic floor muscles
Head nod
Prepare: If lying on back generally means head nod, if lying on stomach generally means to set the shoulder blades into neutral position
