THE FUNDAMENTALS OF PILATES

Pilates has 5 fundamentals body principles which are:

1. Breath - Diaphragmatic Breathing.

2. Pelvis - Pelvic Placement.

3. Chest - Rib Cage Placement.

4. Shoulders - Scapular Movement and Stabilization.

5. Head - Head and Cervical Placement.

These principles relate to how the practitioner holds and maintains their body in correct alignment while they are exercising and moving. The aim of contemporary, anatomically-based Pilates is to develop optimal neuromuscular performance by focusing on core stability, while safely balancing muscular strength with flexibility. Whether performed on a Mat or on specialized equipment Pilates that incorporates modern theories of exercise science and spinal rehabilitation should involve the following biomechanical principles: breathing, pelvic placement, ribcage placement, scapular movement & stabilization, & head & cervical placement.

By introducing these principles and reinforcing them, awareness of how the body moves is developed. This mind-body awareness ensures focus on precision and control in any Pilates program. In your class your teacher will help you gain and maintain an awareness of your body and the principles to ensure a safe and effective session.

1. BREATH

Breathing properly promotes effective oxygenation of the blood, focuses the mind on each task and helps avoid unnecessary tension, particularly in the neck, shoulders and mid-back. Exhaling deeply can also help activate the deep support muscles of the body. A three-dimensional breath pattern is encouraged, expanding the rib cage in all directions without neglecting anterior (front), lateral (side) or posterior (back) portions.

2. PELVIS

It is key to emphasize stabilization of the pelvis and lumbar spine both statically and dynamically in all positions and throughout all movements. The two positions most often used in Pilates are neutral and imprint. In a neutral position, the natural curve of the lumbar spine is present. This is the most stable and optimal shock absorbing position and a good place from which to promote efficient movement patterns. Neutral alignment should not be achieved by forcibly arching the back, but rather by allowing the weight of the tailbone to rest on the Mat.

The pelvis is not so tilted that the tailbone curls off or loses contact with the Mat. It is not necessary to press the lower back all the way into the Mat or to tuck under. The degree of contact between the lumbar spine and the Mat will differ from person to person. An imprinted position should be used to ensure stability of the pelvis and lumbar spine, if neutral alignment cannot be stabilized.

3. RIBCAGE

Often the rib cage will tend to lift up when you are laying on your back or shift forward in a sitting position, extending the thoracic (mid) spine. Pay attention while inhaling or elevating the arms. Engagement of the obliques will ensure proper alignment at all times. When laying down resting on your back, maintain a sense of the weight of the bottom ribs resting gently on the Mat. Emphasize breathing three-dimensionally into the rib cage and abdomen during inhalation. It is important to not completely relax the abdominals during extension otherwise a loss of spinal stability will result

4. SHOULDERS

Stabilizing the scapulae/shoulder region on the rib cage is as important as contracting the abdominal muscles during every exercise. When stability is absent, there is a tendency to overwork muscles around the neck and shoulders. Be aware of scapular stabilization at all times, whether there is movement of the arms and spine or not. The scapulae have a great deal of range of motion and mobility.

In making a greater range of motion available to the arms, they can glide upward, downward, inward, outward and can also rotate upward or downward. Through the whole shoulder area a sense of stability and not rigidity should always be maintained. A sense of width should be maintained across the front and back of the shoulders. The shoulders should not be allowed to overly round forward or squeeze completely together. The scapulae should lie flat on the ribs and glide across it without coming away. Keep in mind that the scapulae will react to movements of the arms and thoracic spine.

5. HEAD

The cervical spine should hold its natural curve with the head balancing directly above the shoulders when sitting or laying in neutral posture. If there is a forward head posture, pads or pillows under the head may be necessary to support the head, and prevent overextension and unnecessary tension in the cervical spine. The cervical spine should continue the line created by the thoracic spine in neutral position or during flexion, extension, lateral flexion and rotation.

Cervical flexion should begin with a slight head nod, referred to as cranio-vertebral flexion. Avoid jamming the chin into the chest. There should be enough room between chin and chest to fit a small fist. Once cranio-vertebral flexion and scapular stabilization are established, the upper torso can be flexed by contracting the abdominals to slide the rib cage toward the pelvis.

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