Five Basic Principles Flashcards
0
Q
What are the considerations of the breathing principle?
A
- Breath in thru the nose and out thru the mouth with pursed lips
- 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
- Exhaling deeply can also help activate the deep support muscles by engaging the transversus abdominals
- 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.
- The gentle contraction of the deep pelvic floor muscles also aids in firing the transversus abdominals
- This breath pattern helps avoid unnecessary tension in the neck and shoulders.
- This breath pattern helps relaxation and focus
- The rib cage opens out and up during an inhale, promoting spinal extension and closes in and down during exhale, promoting spinal flexion
1
Q
List the Five Basic Principles of STOTT PILATES
A
Breathing Pelvic Placement Rib Cage Placement Scapular Movement & Placement Head & Cervical Placement
2
Q
What are the considerations of pelvic placement?
A
- In neutral pelvic placement, the natural lordotic curve of the lumbar spine is present
- ASIS and pubic symphysis lie approximately in a horizontal plane drawn parallel to the floor when lying supine
- Neutral promotes good shock absorption and efficient movement patterns throughout the body
- Neutral is usually used during closed kinetic chain activities
- 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
- Imprint involves shortening the obliques without activation of glutes
3
Q
What are the considerations of rib cage placement?
A
- Emphasis is put on breathing into the posterior and lateral aspects of rib cage
- Abdominal wall attaches to the lower ribs. Be aware of maintaining abdominal engagement and not “popping” the ribs.
- Abdominals stabilize rib cage and therefore the spine during movement of arms
- Used to keep the spine neutral and stable.
4
Q
What are the considerations of scapular movement and stability?
A
- 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
- It is important to balance the surrounding muscles and to control the movement of the scapula
- The scapula should lie flat on the rib cage and glide across it without winging
- Protraction, retraction, elevation, depression, upward rotation and downward rotation
- Stabilizing the scapulae is necessary during the initiation of every exercise
5
Q
What are the considerations of head and cervical placement?
A
- Cervical spine should hold its natural, anterior convex curve and the skull should be balanced directly above the shoulders in sitting or standing
- Pads or pillows may be needed in supine or prone to prevent hyperextension of the cervical spine
- Cervical spine should continue the line of the thoracic spine in neutral, flexion, extension, lateral flexion, or rotation
- 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
- Use these methods to (dynamically) stabilize the cervical area and avoid strain