Pilates Principles Flashcards
What are the 9 Pilates Principles (NOT Movement principles)
Balanced Muscle Development, Breathing, Centering, Concentration, Control, Precision, Relaxation, Rhythm/Flow, Whole Body Movement
The ______ is the essential link between the mind and the body.
breath
Breath is integrated into every movement in order to (3 reasons)
improve flow of oxygen, awareness, improve capacity of lungs
When teaching it is important to have a client do only as many repetition as they can without losing _______.
Their concentration
In Pilates all movement radiates ____________.
Outward from the center
The end product of concentration, control, centering and practice is….
precision
Key categories of Pilates Movement Principles: (10)
Breathing Core Activation Neutral Spine Abdominal Strengthening Lumbopelvic Stability Strengthening and Mobilizing the Spine Scapular Stability and Mobility Correcting Alignment Release Work Stretching
The primary muscle of respiration is______.
The diaphragm
The bottom edge of the diaphragm attaches to (5 places)…
inside of the rib cage the spine the 12th rib the lowest costal cartilages and the xiphoid process
When at rest, the diaphragm sits at about the level of the ____ rib.
5th
The diaphragm can move as much as ____ down with a full inhale.
4cm
During exhalation the diaphragm ______ moving _____.
relaxes, upward
During inhalation the diaphragm ______ moving _____.
contracts, downward
Muscles also involved in breathing _____ (4).
Intercostals
Serratus Posterior, superior & inferior
scalenes
upper trapezius
As a general rule inhaling facilitates ____ and _________.
spinal extension and lateral flexion
As a general rule exhaling facilitates _____.
spinal flexion
__________ can be encouraged by either inhalation or exhalation.
Spinal rotation
Examples of pilates breathing exercise include (4)
Diaphragmatic (belly) breathing
Lateral (rib) breathing
One lung breathing
Sniffing breath (staccato or syncopated breath)
During diaphragmatic breathing which three muscles are contracting together on the exhale?
transversus abdominis, pelvic floor, multifidi
Breathing exercise appropriate for foot work and calming…
diaphragmatic (belly) breathing
Stimulating breath that can be used to increase energy and stimulate the mind…
lateral (rib) breathing
“Send your breath into the back and sides of the ribs without expanding the abdomen”
lateral (rib) breathing
Type of breath used for sustained abdominal contraction (such as 100)
Lateral (rib) breathing
Type of breath used to increase the expansion of the lungs in lateral spine flexion (and scoliosis)
One lung breathing
Breath done by taking 2-3 small inhales through the nose and exhaling through the mouth as if blowing out a candle
Sniffing breath
Breath used for movements with a percussive componenet as in front kick or side leg kick
Sniffing breath
Breath used to take a small sip of air during an exercise where a full inhale would be difficult as the beginning and end of any of the rolling exercises on the mat.
Sniffing breath
Elements of the Core include (4)….
Transversus abdominis
Pelvic Floor
Multifidi
Diaphragm
Small muscles that connect the spinous process of each vertebra from 3-6 (or more) levels below.
Multifidi
Fill in the posterior of the spine between the spinous processes and the transverse processes (2)
Multifidi and the rotatores
Acts like a corset to draw in the abdominal muscles and decrease the diameter of the waist…
Transversus abdominis
The muscle fibers of the transversus abdominis connect to the ______ in the back
Lumbodorsal fascia (along the inside edge of the botom of the ribcage, inside the top edge of the iliac crest and the muscle ends at the lateral edge of the rectus abdominis.
The fascia of the transversus abdominis goes behind the rectus abdominis to connect tot he _____ _____ at the midline of the abdomen.
linea alba
When the transversus abdominis contracts it creates tension on the _____ ____ which surrounds the multifidi, acting like a sausage casing around the filling of the multifidi.
Lumbodorsal facia
Gently squeeze the spine creating a stabilizing force on the many joints between the vertebrae when contracted
multifidi
The pressure of the lumbodorsal facia against the multifidi (when contracted) create space between the vertebra called ….
decompression or axial elongation
decompression or axial elongation is caused by
The pressure of the lumbodorsal facia against the multifidi
Create the top and bottom of the cylinder formed by the transversus abdominis
pelvic floor and diaphragm
The primary purpose of the pelvic floor is to
hold the contents of the abdomen up against gravity and to control what comes out and when.
Contains muscles that connect the pelvis to the femur
pelvic floor
The pelvic floor is often called the _____ because it contracts and releases in relationship to the diaphragm when the core is working normally
pelvic diaphragm
Examples of exercises used to activate the core…
Fingertip abdominals, All fours abdominals, pelvic floor engagement (also called kegels), standing multifidi engagement
Exercise used to identify and engage the transversus abdominis (squeezing hip bones closer and engaging pelvic floor with a ball between knees as it is being pulled away)
fingertip abdominals
Exercise used to identify and engage the transversus abdominis and identify neutral spine (like a pregnant cat pulling up her kittens)
All fours abdominals
Exercise used to strengthen and increase the awareness of the pelvic floor
Pelvic floor engagement (also called Kegels)
Exercise used to identify and engage the multifidi (finger tips on low back)
Standing multifidi engagement
Abdominal muscles not included in “the core” (3)
Internal oblique abdominal
External oblique abdominal
Rectus abdominis
Examples of exercises for developing abdominal strength (2)
abdominal curls
Oblique abdominals
The outer unit consists of what four systems?
Anterior oblique system
Posterior oblique system
Deep longitudinal system
Lateral system
The anterior oblique system includes (4)
Right serratus anterior, right external oblique, left internal oblique, left adductor muscles
(and on the balancing line)
Left serratus anterior, left external oblique, left internal oblique, and right adductor muscles
System that creates torso flexion and torso rotation as when doing criss cross in supine position
anterior oblique system
System instrumental in creating pelvic stability during walking
anterior oblique system
The deep longitudinal system includes (5)
Erector spinae quadratus lumborum thoracodorsal fascia sacrotuberous ligament biceps femoris
The posterior oblique system includes… (2)
latissimus dorsi and the contralateral gluteus maximus
System that creates torso extension and rotation as when doing swan in prone position
posterior oblique system
The system that creates spinal extension
deep longitudinal system
System that runs like two columns of support along the sides of the spine
deep longitudinal system
The lateral system includes
gluteus medius
gluteus minimis
contra lateral adductors of the thigh
Muscles responsible for adduction and abduction of the hips and for upslip and downslip of the pelvis
Lateral system muscles (gluteus medius
gluteus minimis
contra lateral adductors of the thigh)
System that acts to balance the forces on the pelvis and to keep our pelvis over our femurs in walking and standing.
lateral system
System that runs like two columns of support along the inside and outside of each leg
lateral system
Examples of exercises used to teach lumbopelvic stability
marching
toe taps
opposite arm/leg reach
Examples of exercises used to increase spinal mobility
cat/camel hip circles (poodle tail) tail wag bridging (pelvic tilts) back extension exercises
The shoulder consists of three primary bones:
clavicle
scapula
humerus
The shoulder consists of three primary joints
sternoclavicular
acromioclavicular
glenohumeral
Muscles that provide glenohumeral stability and support (4)
the muscles of the rotator cuff subscapularis supraspinatus infraspinatous teres minor
Muscles of the shoulder play what three major roles?
Glenohumeral stability and mobility
muscles that move the scapula
muscles that move the humerus
Muscles that move the scapula
rhomboids
sterratus anterior
trapezius
Muscles that move the humerus
pectoralis major
latissimus dorsi
teres major
Rotator cuff strength is essential for good should function because the rotator cuff ________.
holds the humerus in the glenoid fossa and adjust the humeral motion in the joint
The rotator cuff is more of ______ than _____.
endurance, strength (so focus on light resistance and high reps)
Examples of exercises for strengthening the rotator cuff (2)
Internal and external rotation (with upper arm held against rib cage)
Examples of exercises for improving scapular and glenohumeral mobility (3)
telecope arms
pinwheel
angels in the snow
Examples of exercises for scapular stabilization (3)
sternum drops
wall push ups
plank position and push ups
The science of understanding the optimum relationship of the body to gravity in order to create good posture and efficient movement patterns.
Postural analysis
Side view proper postural alignment (from head down)
Tip of earlobe Top of shoulder Center of rib cage High point of iliac crest midpoint of the lateral side of the knee slightly in front of the lateral malleolus of the ankle
Front view vertical proper postural alignment (from head down)
nose
center of sternum
navel
center of pubic bone
Proper postural leg alignment when viewed from the front (from top down)
inside ASIS
center of patella
center of the front of the ankle
space between 2nd and 3rd toe
These points should line up horizontally or appear even side to side when viewed from the front
eyes level shoulders level equal distance between arms and torso ASIS level High point of the iliac crests level both knees even equal turnout on both feet
Back view vertical proper postural alignment (from head down)
Center of skull
Spine straight
Center of sacrum and tailbone
Back view of proper postural alignment of leg (from top down)
Center of gluteal fold
Center of back of knee
Center of achilles
These points should line up horizontally or appear even from side to side when viewed from the back.
Ears level Level and balanced scapula Equal distance between spine and sides of ribs PSIS level High point of iliac crests level knees level
A lateral deviation of the spine
scoliosis
Scoliosis that occurs in one part of the spine such as the thorax is called…
a c curve scoliosis
If the scoliosis occurs in two parts of the spine it is called
an s curve scoliosis
A spinal curve toward the front of the body
lordosis
A spinal curve toward the back of the body
kyphosis
Lumbar lordosis is usually accompanied by (4 things)
tight low back extensors
anteriorly tilted pelvis
tight hip flexors
weak abdominals
Thoracic kyphosis is usually accompanied by (3 things)
weak thoracic extensors
tight anterior chest muscles
weak scapular stabilizers
In winging scapula the medial border of the scapula lifts off the rib cage and can be an indication of ______.
weak serratus anterior
When working with winging scapula strengthen the ______ and strengthen the _______
strengthen the scapular stabilizers
strengthen thoracic extensors
In elevated scapula, the scapula is lifted up towards the ears and usually indicates tightness in the (3)_______ and weakness in the (2)________.
tightness in the: upper trapezius, pectoralis minor and levator scapulae
weakness in the: serratus anterior and lower trapezius
When working with elevated scapula strengthen the ______ and stretch the ________
Strengthen the scapular depressors
Stretch the chest
Alignment anomaly that occurs when the ASIS is anterior of the public bone
Anterior pelvic tilt
When working with anterior pelvic tilt stretch the_______ and strengthen the_______.
stretch the hip flexors and lumbar extensors
Strengthen the abdominals and hamstrings
Alignment anomaly that occurs when the ASIS is posterior of the pubic bone.
Posterior pelvic tilt
When working with posterior pelvic tilt strengthen the ______ and stretch the _________.
Strengthen the hip flexors and lumbar extensors
Stretch the hamstrings and abdominals
Alignment anomaly that occurs when one ilium is higher (and lower) than the other.
Pelvic up slip (“high hip”)
Pelvic down slip (“low hip)
When working with pelvic up slip and down slip.
balance the length and strength of the adductors and abductors and of the oblique abdominals and quadratus lumborum.
Alignment anomaly that occurs when one ASIS is closer to the midline and more anterior than the other in relationship to the midline.
Pelvic inflare
When working with pelvic inflare and pelvic outflare…
balance the rotation of the torso and pelvis through the anterior and posterior oblique slings and the hip rotators.
Alignment anomaly that occurs when one ASIS is farther from the midline and more posterior than the other in relationship to the midline.
pelvic outflare
Alignment anomaly that occurs when the femurs angle toward the midline (such as the patellas aiming toward the midline when the legs are straight as if they were cross-eyed.
Femoral internal rotation
When working with femoral internal rotation strengthen the ______ and stretch the ________.
Strengthen external femoral rotation
Stretch adductors
Alignment anomaly that occurs when the femurs angle away from the midline.
Femoral external rotation
When working with femoral external rotation strengthen the ______ and stretch the______.
Strengthen the femoral internal rotators
Stretch the external rotators
Alignment anomaly that occurs when the knees are closer than the heels in standing.
Knock Knees or “genu valgus”
Angle of the femur in relationship to the hip joint
Q-angle
Knock knees are more common in _____.
women because of their wider hips
When working with genu valgus…..
correct the alignment in standing and in footwork on the reformer
Alignment anomaly that occurs when the feet are together in standing and the knees do not touch.
Bow legs (genu varum)
When working with genu varum….
correct the alignment in standing and in footwork on the reformer
Alignment anomaly that occurs when while in standing alignment viewed from the side the knees are posterior to the plumb line.
knee hyper extension
When working with knee hyper extension
keep the knees slightly bent in weight bearing or when the feet are in the straps
Alignment anomaly that occurs when in standing alignment the arch flattens toward or on the ground and the achiles tendon bows toward the medial side of the foot. Weight is carried on the side of the foot when standing.
Pronation
When working with feet pronation strengthen _______.
The arch and the medial line of the legs
Alignment anomaly that occurs when in standing the arch is lifted and the weight of the foot is carried on the outside of the foot.
Supination
When working with supination
Stretch the arch and medial side of the legs
A deviation of the toe toward the center of the foot that usually occurs on the big toe.
Bunions
When working with bunions correct the tendency to…
overturn out the legs and feet
Examples of poor posture patterns (underlying habits that produce postural alignment anomalies)
Upper crossed syndrome
Lower crossed syndrome
Upper crossed syndrome is characterized by _______.
forward head and rounded shoulders
The tight/active muscles in upper crossed syndrome… (9)
Levator scapulae Middle and upper trapezius Sternocleidomastoid Scalenes Subscapularis Latissimus dorsi Teres major Pectoralis minor Flexors of the humerus (especially biceps brachii)
The weak/inactive muscles in upper crossed syndrome… (8)
Lower trapezius Serratus anterior Rhomboids Supraspinatus infraspinatus Deltoid Deep neck flexors Extensors of the upper extremity (especially the triceps brachii)
Lower crossed syndrome is characterized by _________.
anterior pelvic tilt and increased lumbar lordosis
The tight/active muscles in lower crossed syndrome… (10)
iliopsoas Tensor fascia lata adductors lumbar erector spinae Rectus femoris Quadratus lumborum Piriformis Latissimus dorsi soleus Hamstrings
The weak/inactive muscles in lower crossed syndrome… (9)
Gluteus medius gluteus minimus Rectus abdominis Internal and external oblique abdominals Vastus lateralis and medialis Tibialis anterior Peroneals
When working with Upper Crossed Syndrome stretch _______ and strengthen _______.
Stretch: chest
Strengthen: scapular stabilizers and depressors, upper back extensors
When working with lower crossed syndrome stretch _______ and strengthen _______.
Stretch: anterior hip and low back
Strengthen: abdominals and gluteals
Examples of releasing exercises (5)
Skull clock, pelvic clock, knee stirs, knee folds, towel hip circles
Three common strategies for overcoming the “stretch reflex” are:
Contract/Release
Active Isolated Stretch
Static Stretching
Stretching exercise done by alternately isometrically contracting and releasing the muscle for 6 seconds before holding a sustained stretch for 30.
Contract release
Stretching exercise done by using the muscle on the opposite side of the joint to pull the muscle into a stretched position 6 to 10 times before holding the stretch.
Active isolated stretch
Stretching exercise done by holding a specific stretch for 30 - 45 seconds to overcome the stretch reflex with time.
Static stretching
