Core Principles Flashcards
Posterior Diaphragmatic Breathing
breathing into the back body
Facilitates: “Be” neurological state
Benefits:
increases internal focus and concentration
cultivates efficient breathing pattern
releases back tension
Intercostal Breath
ribs expanding side to side
Facilitates: “Be” neurological state
Benefits:
increases internal focus and concentration
mobilizes tissues and body structures related to breath
Dragon Breath
Fogging your glasses
Facilitates: ‘Do” neurological state
Benefits:
Increased engagement of inner and outer unit
Prepares client for more challenging choreography
3 Types of Breath
Posterior Diaphragmatic, Intercostal and Dragon
Describe Posterior Pelvic Tilt
Pubis is anterior to ASIS; bowl is spilling backwards
When to apply Posterior Pelvic Tilt
- Clients with musculoskeletal back pain
- ” “ who are hyperlordotic
- ” “ that are generally deconditioned
- Exercises where both feet are off the floor (in some cases)
Benefits of Posterior Pelvic Tilt
- Elongates the low back
- shortens abdominal wall, easier to “feel”
- increased proprioception, can press into the mat
(too much in this position can put undue stress on intervertebral discs and weaken lumbar extensors)
Describe Neutral Pelvis
ASIS and pubis are level in all planes
When to apply Neutral Pelvis
- Clients with subacute lumbar herniations
- ” “ who are hypolordotic
- ” “ who are more experienced with pilates
- Exercises where one or both feet are on the ground
Benefits of Neutral Pelvis
- Supports the natural curves of the spine
- Neutral joint alignment = balanced muscular recruitment
(precaution: can be challenging for beginner proprioception)
Intersegmental Stability
the capacity of spinal segments to stabilize in relationship to each other under load. (Inner unit engagement)
Assessment: fingertips on spinal segments as client does knee folds
Pelvic Stability
the capacity of the joints of the pelvis to effectively transfer load
(global stability of the pelvis and local stability of the SI joints)
Hip Differentiation
when the femoral head scoops well in all directions, the pelvic half can remain stable. Consequently the SI and lumbar spine do not over mobilize
Neutral Scapular Position
- Spine of the scapula + point of the inferior angle are aligned
- Vertebral border about 3 inches from the vertebral column
- superior angle aligned with T2/R2
- Inferior angle aligned with T7/R7
Cues to find neutral scapular position
- Broaden clavicles
- release shoulders
- release coracoid processes back
Scapulohumeral Rhythm
when ABducting, the humerus inferiorly scoops to 90 degrees. Beyond 90 degrees the scapula upwardly rotates to fully ABduct
Scapular Stability
Simultaneous contraction of the serratus anterior and middle/lower trapezius. Creates a stable base from which to load the upper extremity
Cranio-Cervical Flexion
“Nod and curl”
Occipital condyles of the skull rock and glide over the articular facets of the atlas
Benefits of Cranio-cervical flexion
- Help protect the neck
- Reduce effort
- Inhibit compression of the brain stem and jaw
- release + balance the anterior and posterior sub-occipitals
Name the Core Principals
Breath Pelvic Position Pelvic Stability Intersegmental Stability Hip Differentiation Scapular Position Scapulohumeral Rhythm Scapular Stability Cranio-Cervical movement
Muscles of the Inner Unit
Transversus Abdominus
Lumbar multifidi
muscles of the pelvic floor
Diaphragm
Muscles of the Outer Unit
Rectus Abdominus Obliques Adductors gluteus maximus Latissimus Dorsi Erector spinae
Tonic muscles
slow speed of contraction, a low contraction force and are fatigue resistant
Phasic Muscles
Fast speed of contraction, a high contraction force and fatigue quickly
Rules for Modification
- Increase/decrease base of support
- ” “ range of motion
- ” “ lever load
