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FROM THE HEAD TO THE
FEET Caroline Berger, certified instructor
& the Paris Biopilates®
Studio
present
THE STOTT PILATES®
FIVE BASIC
PRINCIPLES
A warm-up is an effective part of any exercise routine. The following
pages illustrate a series of exercises designed to ease you into your
workout. Many are similar to those demonstrated in the Basic Principles
section, but performed together, this warm-up can help to mobilize your
spine, hip and shoulder joints preparing the body for the exercise.
1.
Breathing
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STARTING POSITION
Seated upright on mat. Knees bent, feet flat on mat, arms
relaxed.
To prepare inhale... |
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EXHALE |
initiate from top of head and curve forward, relaxing
over legs. |
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While flexed forward...
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INHALE |
through nose, feeling sides and
back of rib cage expand. |
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EXHALE |
through pursed lips,
allowing rib cage to close. |
Complete 3–5 breaths. |
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On last exhale...
initiate from tailbone and roll up
to starting position. |
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Complete 2 to 3 repetitions. |
2.
Imprint and release
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STARTING POSITION
Lying on back,
pelvis and spine neutral. Knees bent, feet hip-distance apart on
mat. Arms long by sides,
palms down.
To prepare, inhale… |
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EXHALE |
contract
abs and imprint spine. |
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INHALE |
return to neutral. |
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Complete 3–5 repetitions.
Note:
Arms shown raised in photos
to show spinal position. |
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3.
Hip release
STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent,
feet hip-distance apart on mat.
Arms long by sides, palms down.
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INHALE |
allow leg to turn out to side as knee straightens and
foot slides away from torso. |
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EXHALE |
allow leg to turn in toward center as knee bends and
foot is brought in toward torso, to starting position. |
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Complete 3 repetitions in this direction, and three repetitions
in the opposite direction.
Repeat entire sequence with the other leg. |
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4.
Spinal Rotation
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STARTING POSITION
Lying on side on mat, hips and knees bent.
Arms reaching forward, palms together. (Place a pillow under
head or rest head on bottom arm to make neck more confortable.) |
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INHALE |
reach top arm toward ceiling. |
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EXHALE |
reach arm out to side, allowing upper torso to rotate
and front of chest to open and face ceiling.
Follow hand with eyes. |
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INHALE |
breathe into side of rib cage. |
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EXHALE |
engage abs and rotate torso back to starting position. |
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5.
Cat Stretch
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STARTING POSITION
On hands and knees with arms under shoulders and knees under
hips, knees hip-distance apart.
Pelvis and spine neutral.
To prepare, inhale... |
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EXHALE |
curve spine up toward ceiling allowing head to drop and
tailbone to tuck under. |
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INHALE |
keep abs engaged and expand back of rib cage, keeping
head and shoulders relaxed. |
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EXHALE |
return spine to starting position. |
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Complete 3–5 repetitions. |
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6.
Hip Roll
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STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet
hip-distance apart on mat.
Arms by sides, palms down.
To prepare, inhale... |
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EXHALE |
initiate from tailbone and slowly peel spine off mat
until hips are lifted and weight is resting between
shoulder blades (weight should not be resting on neck).
Do not arch lower back |
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INHALE |
keep abs engaged and expand back of rib cage, keeping
head and shoulders relaxed. |
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EXHALE |
return spine to starting position. |
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Complete 3–5 repetitions.
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7.
Scapula Isolation
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STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat.
Arms long, reaching to ceiling. |
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INHALE |
Reach fingers towards ceiling allowing shoulder blades
to lift off mat. A widening between shoulder blades will
occur - this is protraction. |
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EXHALE |
bring shoulder blades back to starting position,
widening across front of collarbone. |
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Repeat 3–5 times.
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STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat.
Arms long, reaching to ceiling. |
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INHALE |
bring shoulder blades closer together and towards mat. A
widening across front of collarbone will occur - this is
retraction. |
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EXHALE |
bring shoulder blades back to starting position. |
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Complete 3-5 repetitions.
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8.
Arm circles
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STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet
hip-distance apart on mat.
Arms long by sides.
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INHALE |
reach both arms toward ceiling and then overhead.
Maintain abdominal connection, as well as contact
between back of rib cage and mat.
Keep shoulder blades stable. |
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EXHALE |
circle arms out to sides
and around to hips |
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Complete 3 to 5 repetitions, then reverse direction,
for an additional 3 to 5.
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9.
Head nods
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STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent,
feet hip-distance apart on mat.
Arms long by sides, palms down. |
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INHALE |
lengthen back of neck, leaving head on mat. |
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EXHALE |
bring head back to neutral position. |
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Complete 3 - 5 repetitions.
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10.
Shoulder shrugs
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STARTING POSITION
Lying on back. Arms long by sides, palms down. Pelvis and spine
neutral. Knees bent, feet hip distance apart on mat.
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INHALE |
slide shoulder blades up toward ears – this is
elevation. |
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EXHALE |
slide shoulder blades away from ears, lightly pressing
palms into mat – this is depression.
(Don’t round shoulders forward during depression.) |
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Complete 3 - 5 repetitions.
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NOTES
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