Everything we do with our body that involves movement- from walking to playing any sport to navigating the streets of a busy city or the beaches of a sunny paradise starts with a foundation. The aim of Pilates is to develop optimal neuromuscular performance by focusing on core stability, while safely balancing muscular strength with flexibility.
Pilates Principles Everyone Needs to Know
The following bio-mechanical principles are key to understanding and achieving awareness of how the body moves.
Breathing
Breathing properly promotes blood flow through the body, focuses the mind, and helps relax any tension the body might have- particularly in the neck, shoulders, and mid-back. Breathing is where you awake your body, bringing it to focus as you engage in movement. Exhaling deeply helps activate the deep support muscles of the body . Making sure you are breathing is a vital part of Pilates! And as is true in all exercise, the breath and awareness of stabilization should precede the actual movement
Pelvic Placement
Stabilization of the pelvis and lumbar spine is something you always want to keep in mind- maybe that is what you focus on as you inhale and exhale each breath! With good stable pelvic placement comes an optimal shock-absorbing position from which you can perform efficient movement patterns. In a strong stabilizing position, no strain should be felt through the lumbar spine area.
Rib Cage Placement
The abdominal wall, which attaches to the lower ribs, must often be recruited to maintain both the rib cage and thoracic spine in proper alignment. Many times the rib cage will tend to lift upward extending the thoracic spine, so pay close attention when inhaling or elevating the arms. And keep in mind that engaging your obliques will also ensure that you maintain proper alignment at all times.
Scapular Movement & Stabilization
Stabilizing scapulae on the rib cage is just as important as contracting the abdominals during the beginning of every exercise. Stability helps prevent the muscles around the neck and shoulders from being overworked or strained and ultimately preventing injury in the movement. The scapulae have a great range of motion and are able to glide upward, downward, inward, and outward. They can also rotate upward or downward. A sense of stability and width, not rigidity, should be maintained.
Head and Cervical Placement
The cervical spine should hold its natural curve with the skull balancing directly above the shoulders when sitting in neutral. This position should also be maintained when lying on the back. Avoid jamming the chin into the chest during any movements that require a forward motion of the head. In most cases, the cervical spine should follow and continue the line created by the thoracic spine.
At Premiere Pilates Sarasota, our goal is to help our clients meet their ultimate physical potential through mindfulness and mastery of movement. Our clients consist of all different fitness levels and ages, both male and female. This is why we start with the basics! Keeping the 5 basic principles in mind, you will be able to feel a difference in your workout.
Sources:
STOTT Pilates Five Basic Principles By Moira Marrithew, Executive Director of Education