FROM THE HEAD TO
THE FEET Caroline Berger, certified instructor
& the Paris
Biopilates®
Studio present
THE STOTT PILATES®
FIVE BASIC
PRINCIPLES
This
guide will help you get started on your workout by outlining our
Five Basic Principles.
There are Five Basic
Principles that provide the foundation of STOTT PILATES™ and are key to
performing the exercises safely and effectively. They show you how to
breathe properly and position your body through the exercises. These
principles will make you more aware of your ‘core’ and help you get
better results from your workout.
1.
Starting
position :
It
is important to start any exercise in a position that is tension-free.
If there is already tension before starting, too much stress will be
created once movement begins.
This doesn't mean complete relaxation, though. For example, when lying
on your back with pelvis and spine neutral, a slight activation of the
muscles will be necessary to maintain pelvic, rib cage and spinal
placement.
2.
Breathing
Proper breathing ensures that enough oxygen is flowing to the muscles
you are using, and helps prevent unnecessary tension. A relaxed and full
breath pattern encourages focus and concentration.
The STOTT PILATES breath pattern involves an expansion of the rib cage
out to the sides and back without allowing the shoulders to lift. It is
also important to breathe into the lower part of your lungs, because
there is more efficient gas exchange.
3.
The pelvic
placement
STOTT PILATES emphasizes stabilization of the pelvis and lumbar spine
(lower back) in either a neutral or an imprinted position:
Neutral Placement :
Maintains the normal curve of the lower back. When lying on your back,
front of hip bones and pubic bone should lie parallel to the mat, and
your lower back should not be pressed into the mat. This is the most
stable and optimal shock-absorbing position for your back.
Make sure you're not arching your back to achieve neutral alignment.
While breathing and engaging abdominals in this position no strain
should be felt through the lower back. If you feel muscle tension, shift
the pelvis to a more comfortable position.
When to use:
This is the ideal position when one or two feet are secure on the mat or
other equipment.
Imprinted Position :
The lower back is moving toward the mat. Avoid pressing your lower back
all the way into the mat or tilting the pelvis too far by overusing the
abs or glutes. Note that the amount of contact between the lower back
and the mat is different for everyone.
4.
The rib
cage placement
The rib cage position affects the alignment of the thoracic (upper)
spine. When lying on your back in a neutral position, maintain the sense
of the weight of the ribs resting gently on the mat (i.e. maintain the
normal curve of the upper back). Don't lift off or push your rib cage
into the mat. Pay particular attention to the placement of your rib cage
when inhaling or while performing arm movements overhead.
Using the breath pattern described below and engaging your abs will help
stabilize the rib cage. Emphasize breathing into the back and sides of
your rib cage during inhalation. When you exhale, allow you ribs to
soften, with the two sides gently closing in toward each other.
5.
Shoulder
stability
Stabilizing your scapulae [shoulder blades] on the back of the rib cage
is as important as contracting your abs during the initiation of every
exercise. This will help you avoid strain through your neck and upper
shoulders.
To achieve proper placement, a sense of width should be maintained
across the front and back of the shoulders. Make sure you neither allow
your shoulders to round forward too much nor squeeze together toward the
spine. Shoulders should not be lifted too far, or over-depressed.
Placement should be somewhere between these two positions.
The shoulder blades have a large range of motion, so remember to
maintain stability (but not rigidity) at all times:
a) when the spine is neutral and the arms are resting;
b) when the spine is moving, and;
c) when the arms are moving in any direction.
6.
Head and neck placement
Your cervical spine [neck] should hold its natural curve with your head
balanced directly above your shoulders when sitting, lying and standing.
In some cases, a small pillow should be used when lying on your back to
put your head and neck in a comfortable position.
Whenever you lift your head and upper body from the mat, lengthen the
back of your neck and nod your head forward without jamming the chin
into the chest. There should be enough room to fit your fist between
your chin and chest. Once your head is in proper position and your
shoulder blades are stabilized (Principle 4), the upper torso can be
lifted by contracting the abs and sliding your rib cage toward your
pelvis.
When lying on your stomach and lifting the upper torso, pay particular
attention to maintaining an even line from the upper back to the neck.
Avoid lifting the head too high and crunching up the back of the neck.
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