Five Basic Principles

Question 1

What are the considerations of the breathing principle?

Answer 1

1. Breath in thru the nose and out thru the mouth with pursed lips
2. Emphasis is on 3-dimensional breath especially into the posterior and lateral aspects of the rib cage because these tend to be under-utilized areas
3. Exhaling deeply can also help activate the deep support muscles by engaging the transversus abdominals
4. Explanation of the action of the transversus a dominos and how it stabilizes the limbo-pelvic region especially in neutral position: the fibers of the TA run perpendicular to the spine. Activation of the TA compresses and therefore, stabilizes the lumbar spine.
5. The gentle contraction of the deep pelvic floor muscles also aids in firing the transversus abdominals
6. This breath pattern helps avoid unnecessary tension in the neck and shoulders.
7. This breath pattern helps relaxation and focus
8. The rib cage opens out and up during an inhale, promoting spinal extension and closes in and down during exhale, promoting spinal flexion

Question 2

What are the considerations of pelvic placement?

Answer 2

1. In neutral pelvic placement, the natural lordotic curve of the lumbar spine is present
2. ASIS and pubic symphysis lie approximately in a horizontal plane drawn parallel to the floor when lying supine
3. Neutral promotes good shock absorption and efficient movement patterns throughout the body
4. Neutral is usually used during closed kinetic chain activities
5. Imprinted position is a slight posterior pelvic tilt and slight lumbar flexion and is used to gain stability if neutral cannot be maintained and is often used during open kinetic chain activities
6. Imprint involves shortening the obliques without activation of glutes

Question 3

What are the considerations of rib cage placement?

Answer 3

1. Emphasis is put on breathing into the posterior and lateral aspects of rib cage
2. Abdominal wall attaches to the lower ribs. Be aware of maintaining abdominal engagement and not “popping” the ribs.
3. Abdominals stabilize rib cage and therefore the spine during movement of arms
4. Used to keep the spine neutral and stable.

Question 4

What are the considerations of scapular movement and stability?

Answer 4

1. Scapula lacks bony attachment to the ribs and spine (only attaching to the clavicle), thereby providing mobility to the arm, which must be counter balanced with mobility
2. It is important to balance the surrounding muscles and to control the movement of the scapula
3. The scapula should lie flat on the rib cage and glide across it without winging
4. Protraction, retraction, elevation, depression, upward rotation and downward rotation
5. Stabilizing the scapulae is necessary during the initiation of every exercise

Question 5

What are the considerations of head and cervical placement?

Answer 5

1. Cervical spine should hold its natural, anterior convex curve and the skull should be balanced directly above the shoulders in sitting or standing
2. Pads or pillows may be needed in supine or prone to prevent hyperextension of the cervical spine
3. Cervical spine should continue the line of the thoracic spine in neutral, flexion, extension, lateral flexion, or rotation
4. Cranio-vertebral flexion, flexing the cranium on the first two vertebrae of the cervical spine, not jamming the chin into the chest, occurs, occurs initially when flexing the upper torso from a supine position
5. Use these methods to (dynamically) stabilize the cervical area and avoid strain

Question 6

List the Five Basic Principles of STOTT PILATES

Answer 6

Breathing
Pelvic Placement
Rib Cage Placement
Scapular Movement & Placement
Head & Cervical Placement