Pilates Philosophy

Question 1

*What are the 9 Principles of Pilates?

Answer 1

1. Core
2. Breathing
3. Postural Alignment
4. Form/Precision/Control
5. Balance/Centering/Concentration
6. Stamina
7. Relaxation
8. Mind Body Conditioning
9. Flow

Question 2

What makes up the core?

Answer 2

TA, Pelvic Floor, Diaphragm and Multifidus = Cage

Question 3

What’s another name for breathing?

Answer 3

Internal Shower

Question 4

What does alignment have a direct correlation to?

And what can that lead to?

Answer 4

Posture; disruption of this posture leads to pain, accelerated wear and tear, muscular imbalances and energy drain.

Question 5

What kind of movement is Pilates?

What is required to focus the mind on the principles?

Answer 5

Mindful Movement

Intention and Attention

Question 6

What is Proprioception?

Answer 6

The sense the body has about where it is in space.

Question 7

How is stamina achieved in Pilates?

Answer 7

Exercises are designed to flow from one to the other so the “down time: is minimal and almost creates a circuit training effect the requires endurance.

Question 8

How is relaxation promoted in Pilates?

Answer 8

By controlled movements and deep breath work, which has an effect on the nervous system promoting calmness and centering.

Question 9

What is Mind Body Conditioning?

Answer 9

Concentration the Pilates requires to focus on what is being done thus connecting the mind to the body.

Question 10

What is the focus of flow?

Answer 10

Grace and fluidity; dynamic movement

Question 11

*What is MR PSC BFF?

Answer 11

Mind Body Conditioning
Relaxation
Postural Alignment
Stamina
Core
Balance
Form
Flow

Question 12

Breathing
Intention:
Position/Movement:
Muscular Focus:
Monitor:
Cueing:
Modifications:
Remedial Exercises:

Answer 12

Intention: Internal Shower
Position/Movement: Posterior-Lateral Breath into the lower rib area
Muscular Focus: Diaphragm, Muscles of respiration
Monitoring: Chest/belly breathing, holding/short breath, noisy breathing
Cueing: Foggy breath to activate TA, Breathe in thru your nose and open lower rib area allowing back to open and spread out away from spine, Inhale breathing into the back, ribs open to side, Maintain core connection during inhalation, Maintain abs pulled in - avoid pooch
Modifications: Allow natural breathing while learning a complicated movement, then add back in the breathing
Cross train the breath
Remedial: 1. Fogging, exhale to “fog” a mirror and draw rib cage together lacing imaginary corset. On next inhale, keep ab contraction. Jaw and neck relaxed. 2. Posterior Lateral Breath: wrap a Thera band around ribcage holding or thin it in the front, have client visualize expanding and stretching the Thera band out to the sides on the inhale and relaxing it on the exhale.

Question 13

What does Inhalation facilitate?

Answer 13

Extension and rotation (decompression of the spine); promotes lengthening

Question 14

What does Exhalation facilitate?

Answer 14

Relaxation of the back muscles and torso flexion; stabilizes lumbar spine

Question 15

What does Nasal Breath do?

Answer 15

Relaxes the mind and body

Question 16

What do the numbers on the clock refer to?

Answer 16

12 - Belly Button
6 - Pelvic Floor
3 - Left Hip
9 - Right Hip

Question 17

How to find neutral spine in hook lying?

Answer 17

1. On back, feet on ground, palms down, ASIS and pubic bone should be horizontally level. Imagine a glass of water resting on lower abs.
2. 12 and 6 should remain pressed in the mat, vertebrae in between in a soft, natural arch - small mouse hole.

Question 18

How to find neutral spine in side lying?

Answer 18

Stack hips, reach long with top left, make a mouse house

Question 19

How to find neutral spine in prone?

Answer 19

On stomach, hips down, belly up

Question 20

How to find neutral spine in plank?

Answer 20

On forearms, toes - no collapse in shoulders or low back

Question 21

How to find neutral spine seated?

Answer 21

Bend legs, ASIS aligned vertically

Question 22

How to find neutral spine standing, kneeling?

Answer 22

Ears over shoulder, shoulders over hips, hips over knees

Question 23

Modifications for finding neutral spine

Answer 23

1. Pillow as needed under lower back= neutral or under tail = tuck/post. tilt
2. Imprint spine

Question 24

Cueing for neutral spine

Answer 24

1. Anchor tail
2. Balance a cup of water on ribs or lower abs
3. Mouse house
4. Align ASIS with pubic bone

Question 25

What is the multifidus?

Answer 25

Muscles in the lumbar area that attach to the spinal column

Question 26

*What are the 4 layers of abs?

Answer 26

1. TA
2. Internal OB (going down)
3. External OB (going up)
4. Rectus Abs

Question 27

What area of the body is the cervical spine located?

Answer 27

Neck

Question 28

What are the 4 muscles that are major joint stabilizers for the lower back?

Answer 28

1. TA
2. Multifidus
3. Gluteus Maximus
4. Psoas muscle - co-contractor of Glutes

Question 29

Head/Neck Position

Intention:
Monitor:
Cueing:
Modifications:

Answer 29

Intention: Neck muscles and neck alignment, elongation
Monitor: Neck shearing, chin over tucking, hypertension/break at the neck when in the prone position
Cueing: Draw chin back while puling up thru crown; pull neck out of shoulders like a turtle, keeping neck long; tuck chin as if holding a peach under chin
Modifications: Pillow under neck to assist natural C curve; allow neck to rest and eliminate head lifts during exercises; place prop behind head/shoulders to shorten range of motion

Question 30

Bad posture affects the neck, by “locking” it. What are the results of this?

Answer 30

Locked Long - weak

Locked short - tight

Question 31

What is the best question to ask your client before their session?

Answer 31

How is your body feeling today?