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A detailed overview of the five basic principles of the stott pilates method, including breathing, pelvic placement, rib cage placement, scapula movement and stabilization, and head and cervical placement. It covers the importance of proper breathing techniques, maintaining neutral pelvic alignment, stabilizing the rib cage and scapula, and ensuring correct head and neck positioning during pilates exercises. The information is presented in a clear and concise manner, with specific details and explanations for each principle. This document could be valuable for pilates practitioners, instructors, or anyone interested in understanding the fundamental principles of the stott pilates approach to movement and exercise.
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Breathing - ✔✔In through the nose & out through the mouth through pursed lips. Emphasis is on a 3 dimensional breath pattern breathing into the posterior & lateral aspects of the rib cage as these tend to be under utilised areas. Breathing - ✔✔Exhaling deeply can help to activate the deep support muscles by engaging the transverses abdominus. The action of the transverses abdominus is to engage & slightly compress the abdomen stabilising the lumbo pelvic region, especially in neutral. Breathing - ✔✔The gentle contraction of the deep pelvic floor muscles also aid in firing the Transverses Abdominus. This breath pattern helps to avoid unnecessary tension into the neck & shoulders & aids relaxation. Breathing - ✔✔It is good to note that when we breath in, the rib cage opens up & out, promoting spinal extension. & when we breath out, the rib cage closes in & down promoting spinal flexion. Pelvic Placement - ✔✔In neutral pelvic placement, the natural lordotic curve of the lumbar spine is present.
The A.S.I.S. & the pubic symphysis bone lie approximately in a horizontal plane, parallel to the floor when lying supine. Pelvic Placement - ✔✔Neutral promotes good shock absorption & efficient movement throughout the body. Neutral is usually used during closed kinetic chain activities. Pelvic Placement - ✔✔In an Imprinted position there is a slight posterior pelvic tilt with a slight lumbar flexion. Imprint is usually used to gain stability if neutral cannot be maintained. & is usually used during open kinetic chain activities. Pelvic Placement - ✔✔Imprint involves shortening of the obliques without activation of the glutes. Rib Cage Placement - ✔✔Emphasis is put on breathing into the posterior & lateral aspects of the rib cage. The abdominal wall attaches to the lower ribs. So we must maintain abdominal connection, to avoid popping in the ribs. Rib Cage Placement - ✔✔The abdominals also stabilise the rib cage & therefore the spine. During movement of the arms.
Head & Cervical Placement - ✔✔It is important to perform a head nod. Flexing the cranium on the first two vertebrae of the cervical spine before flexing the upper torso from a supine position. A head nod is not jamming the chin into the chest. Head & Cervical Placement - ✔✔It is important to use these methods to stabilise the cervical area & avoid strain.