What is Pilates Flashcards
What is pilates?
Exercise which strengthens and stretches the whole body with particular emphasis on core stability and strength
Benefits of Pilates
Improves posture
Increases muscle strength
Develops balance and coordination
Increases flexibility and mobility
Relieves stress and back pain
When was Joseph Pilates born?
1880 in Germany
What did pilates used to be called?
The Method of Contrology
What are the Pilates Principles
- Posture and alignment
- Breathing
- Centering the core
- Control
- Stability and mobility
- Concentration
What should breathing be?
Natural, diaphragmatic and efficient
What is diaphragmatic breathing?
Increasing the lateral expansion of rib cage, upper abdominal lifting, without lifting the shoulders
Breath in through nose, out through mouth
What is the core?
Mid section of the body between the rib cage and pelvis.
Joseph Pilates called it the powerhouse
What is core stability?
Diaphragm, transversus abdominals, pelvic floor contracting and increase pressure to stabilise the spine
What are the deep core muscles?
Multifidus, transverse abdominis
What is the origin/insertion of the deep core muscles?
On the vertebra
How do you activate the pelvic floor muscles?
Fast and powerful contraction
Slow, low level, controlled and sustained contractions
What are common cues to activate the pelvic floor muscles?
Gentle lifting of the pelvic floor muscles
Close the doors and ride the elevator
As if you were stopping your wee
Draw tailbone
What are cues for activating the abdominal muscles?
Brace
Gently engage the abdominals
Gently co-contract the abs
Gently draw in
Tightening your belt buckle a notch
What is the body placement for lying on your side?
1 longline of the body.
Feet: on top of the other, parallel
Legs: Parallel and inline with rest of body
Pelvis: Neutral
Spine: Neutral
Ribcage: Neutral
Shoulder girdle: Stabilised
Arms: One arm reaching long above the head on the floor, Other arm in front of body for balance
Head+neck: Length through the neck, small towel maybe
How do we adjust the reformer?
Find height setting by lying supine on the carriage and resting your toes on the footbar, knees bent.
Lift the footbar and move it along the indicator dots between 1-4.
Taller =1
Shorter = 4
Explain the reformer and body set up for seated elbow extension?
Start by putting the box on the carriage in front of the shoulder rests in a long box position, spring guide is 1/2 -1.
Sit on the box closer to the shoulder rest with the pelvis and spine in a vertically neutral position.
Hip and knee joints are flexed, legs adducted, feet on the carriage.
Hand furthest from shoulder rest holding the closest strap, elbow is flexed below shoulder height
Other hand is placed on side of box
Shoulder girdle stabilised, abs, pelvic floor muscle engaged.
List 3 cues for the Knee stretch bicycle exercise
- Keep pelvis square
- Stay long in the waist as you alternate
- Keep shoulder girdle stabilised
- Stay wide across the chest
What is the position of the pelvis and spine in the Elephant exercise?
Pelvis should be posteriorly tilted and spine is flexed
What is the focus of the hip roll?
To mobilise the spine, improves pelvis stability, glute + hamstring strength.
