The Whole Body Foundation Flashcards
What are the Whole Body foundational elements?
1) Stabilization
2) Connecting to your center
3) Spinal flexibility
4) Range of motion
5) Alignment
Stabalization
Importance, what and why
- Always focus on stabilization FIRST in every
exercise - especially hip and shoulder joint
How do you stabilize a joint?
Align the bones correctly and then recruit the muscles around the joint to maintain its correct position.
Which muscles primarily stabilize movement in the body?
Pelvic Floor, Diaphragm, Transverse Abdominis, Erector Spinae group, Iliopsoas, Rhomboids, Sternocleidomastoid.
“Connect to your center”
Importance, what, why
The center is the focus of the Pilates Method. “Powerhouse.”
- According to Joseph Pilates, the powerhouse is the center of the body and when strengthened it offers a solid foundation for any movement.
- Strengthening and stretching your center means
better posture, less susceptibility to lower back pain and developing a strong mid-section
What muscles comprise your center in Pilates?
Rectus Abdominis, Transverse Abdominis, Internal and External Obliques, Lumbar Spinal muscles, Diaphragm, Gluteal muscles, Iliopsoas.
Spinal flexibility
Importance, how and why
In Pilates the guiding principle is to create spinal flexibility and
alignment.
HOW?
- we use many exercises to roll and unroll the spine and strengthen the surrounding muscles.
“If your spine is inflexibly stiff at 30 you are old; if it is completely
flexible at 60, you are young.” - Joseph Pilates
The vertebrae and their role in spinal flexibility
The vertebrae:
* allow us to flex, extend, side-bend and rotate in a full variety of movements
* protect the spinal cord and nerve roots so that messages can be safely relayed to the brain
* consist of fluid-filled discs that provide shock absorption
from movements
* provide strength from the bones, discs, joints and muscles
What does ‘Range of Motion’ (ROM) describe?
The amount of movement available at each joint
- important to understand the mechanics of each joint (ball and socket or hinge), and then apply a Pilates exercise to safely increase joint ROM
Describe alignment as a pilates element
Idea of pilates going beyond just an exercise system
- Centering on a lifestyle teaching correct walking, moving gracefully, breathing correctly, and developing correct body alignment and good posture.
HOW?
- by activating your center, stretching the spine, and developing a balanced body and mind.
