Alignment

Question 1

The correct alignment of what is the starting point of Pilates

Answer 1

The pelvis and the spine.

Question 2

Physical alignment involves restoring what?

Answer 2

Muscle balance in the body.

Question 3

What happens with the joints when in the correct alignment?

Answer 3

The muscles will hold the joints in their neutral zone.

Question 4

What happens if joints are held out of their neutral alignment while exercising?

Answer 4

The biomechanics of the joints are altered and undue stress is placed on the surrounding structures.

Question 5

Why is good alignment important?

Answer 5

1.Good alignment of each and every part of the body whilst exercising is crucial to safety, correcting muscle imbalances and ensuring optimal muscle recruitment.

2. It is the position in which your body is most ergonomical
   - muscles are in the intended position to perform their function
   - it enhances the effectivity of the exercise by training the muscles you are intending to train to their maximum capacity.

3.It is the position in which joints are most stable.

Question 6

Spinal alignment

What should be maintained during Pilates movements in terms of the spine?

Answer 6

The natural “S” shaped curve of the spine known as neutral spine.

Question 7

Why should one maintain a neutral spine during Pilates movements?

Answer 7

Because the spine acts as a shock absorber, protecting the body during impact.
One should therefore always strive to attain ideal alignment and develop the musculature to support it.

Question 8

Pelvic alignment.

Why be in a neutral pelvis?

Answer 8

To place the least amount of stress on the lumbar spine and therefore ensure that the best position is obtained prior to any exercise which will allow the muscles to perform to their best.

Question 9

What is anterior pelvic tilt?

Answer 9

When you roll your pelvis forwards - water fall out the front.

Question 10

What is posterior pelvic tilt?

Answer 10

When you roll your pelvis backwards - water falls out the back

Question 11

Where is neutral pelvis?

Answer 11

Mid way between anterior and posterior pelvic tilt.

Question 12

How can one find pelvic neutral.

Answer 12

1. Sit on a stability ball.
2. Move pelvis into posterior pelvic tilt - roll pelvis backwards
3. move pelvis into an anterior pelvic tilt - roll pelvis forwards
4. Repeat steps 2 and 3
5. Find midway point between step 2 and 3 = Pelvic Neutral

Question 13

Pelvic Instability

What also helps to provide good pelvic stability?

Answer 13

Good trunk and hip strength.

Question 14

What are the 3 primary principles of Pilates?

Answer 14

A Alignment
B Breathing
C Core

Question 15

The pelvis is the platform from which ____________________________

Answer 15

Forces are transmitted between the upper body and the lower body.

Question 16

What happens if the pelvis is unstable?

Answer 16

Everything up and down the kinetic chain will undergo additional stress and will not be able to function most efficiently. Called poor pelvic/lumbar stability.

Question 17

What is an example of poor pelvic stability?

Answer 17

Trendelenburg’s sign which is a dop in the unloaded hop whilst walking due to weak abductors particularly gluteus minimus and gluteus medius.
The hip in this scenario is unstable resulting in additional strain being placed on the knee ankle and spine.

Question 18

What are the most important muscles to focus on in Pilates? A stable pelvis requires all these muscles to be strong.

Answer 18

Transversus Abdominis
Rectus Abdominis
Internal and External obliques
Multifidus
Gluteal Muscle Group