Balance & Control Pilates
Instructor Training
Beginner Mat
Module
www.PilatesEducation.com.au
Balance & Control Pilates
Instructor Training
Day 1
www.PilatesEducation.com.au
Welcome
• Course Outline
• Course Outcomes
• Assessment
Beginner Module Schedule
Workshop 08 Pilates Concepts Dissociation
Workshop 08
Pilates Concepts - Dissociation
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Apply principles of movement dissociation to
Pilates instruction
Dissociation
• “The action of separating”
• Used in the Pilates setting to describe the
independent movements of different body
parts.
• Creating distinctions between individual
elements, for the purpose of
• “Contrology is complete coordination of body,
mind, and spirit.” Joseph Pilates
• “The attainment and maintenance of a uniformly
developed body with a sound mind” – Joseph
Pilates’ definition of physical fitness
Balanced movement and
Movement compensations
• Uniform movement requires balanced motion,
with each body part working at the correct
stage/range of the movement.
• If this is not the case, then compensation
patterns may arise – where some body parts
move more, some move less, and some may not
move at all!
• Where there are movement compensations
there are likely to be muscle imbalances – where
some muscles work too hard, some work too
little, and some muscles may not work at all!
Many causes of muscle imbalances
• Repetitive movement patterns, eg. sport,
sitting posture, slouching, musical
instruments,
• Over-training or under-training
• Pain
• Habitual movement
• Anatomical changes, eg. Scoliosis
• Fashion, imitation
Benefits of dissociation
• Improved balance, strength, coordination and
stability
• Improved muscle function
• Improved movement efficiency
• Improved flexibility
• Reduced stiffness or pain within a joint
• Improving function of associated joints
• Reduced movement dysfunction
• Improved body awareness
Balancing the local and
global muscle systems
• Functional anatomy is the basis to understanding
and interpreting movement, and movement
compensations
• Understanding the elements of the local and
global muscle systems
• Understanding the contribution of movement
dissociation.
• The balancing of the local and global muscle
systems in movement is the very specific and
unique focus of the Pilates Method .
Characteristics of the local
and global muscles
Activity
• Considering the characteristics of the local
and global muscle systems, create a list of the
main muscles that influence each joint or
region of the body.
Activity
• From the Beginner level exercise list,
determine one exercise that targets the global
muscles, and one exercise that targets the
local muscles, for each of the body regions
listed.
Exercises to assist with dissociation
• Desired movement outcome
• Common compensatory patterns or
overactive muscles; and the impact on body
posture & movement
• Suggested cues to improve Dissociation and
co-ordination
Tutorial 08
Pilates Concepts - Dissociation
Repertoire
5. Roll Down
9. Half Roll-back
14. Rocker
Workshop 09 Pilates Concepts Lower limb
alignment and
dissociation
Workshop 09 - Pilates Concepts Lower limb dissociation
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Apply principles of movement dissociation to
Pilates instruction relative to the lower body.
Activity
• List the main local and global muscles of the
three main regions of the lower limb
Tutorial 09 - Pilates Concepts
- Lower limb dissociation
Repertoire
1. Leg Circles SKF
2. Double Knee Folds
3. Knee Drops in DKF
4. Single Leg Stretch Leg variations
Workshop 10 Pilates Concepts Upper limb
alignment and
dissociation
Workshop 10 - Pilates Concepts –
Upper limb dissociation
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Apply principles of movement dissociation to
Pilates instruction relative to the upper body.
Considerations for upper limb
movement mechanics
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Sterno-clavicular joint
Acromio-claviciular joint
Gleno-humeral joint
Sub-acromial space
Scapulo-thoracic articulation
Thoracic spine
Cervical spine
Upper limb dissociation outcomes
• Moving the scapula independently of the
thorax
• Moving the humerus independently of the
scapula (scapulo-humeral rhythm)
Considerations for
Upper limb dissociation
• The beauty with which a ballerina moves her
arms with ideal positioning and stability allowing
for full range of movement.
• The size of the upper limb muscles relative to the
lower limb – feeling will be more gentle, and
perhaps more difficult to feel.
• Pulling the shoulders down excessively with the
global muscles to ‘feel’ shoulder stability. This
will block movement in the shoulder girdle.
Activity
• Review the muscles of the upper limb and
determine their global or local characteristics
Assessing alignment and movement
of the upper limb
When observing the upper limb, consider these
four main regions:
1. Clavicle (collar bones)
2. Shoulder joint and Sub-acromion space
3. Scapulo-thoracic
4. Thoracic and Cervical spine
Activity
• In each of the four main regions of the upper
limb, assess and record your observations on
alignment and movement.
Creating Upper Limb
dissociation and stability
• Ideal scapula stability
– created by the muscle balance of lower trapezius and
serratus anterior
• freedom of movement is maintained
• avoids the shoulders being ‘locked down’ (scapula depression)
• Gleno-humeral stability
– created by the force coupling of the rotator cuff muscles
• the ideal combination of mobility and stability
• rotator cuff muscles play important stabilising role
– shallow joint surface of the glenoid fossa
– relatively loose ligaments & capsule structures
Influence of Breathing
on Shoulder Dissociation
• Importance of the thorax for shoulder girdle stability
• Effective breathing balances the muscles of the thorax
• Common compensatory breathing patterns
– Overactive accessory breathing muscles (subclavius,
scalene, pectoralis minor, serratus anterior)
– Apical breathing, which can inhibit the activation of
serratus anterior and lower trapezius.
– Breathing anterioriorly
• often coupled with extension of the thoracic spine and the
thoraco-lumbar junction.
• Can cause excessive tightness in the middle and upper back
Activity
• Choose 3 exercises from the Beginner exercise list
that address upper limb dissociation.
• Then, for each of the regions below, develop 2
cues for each region that will improve alignment
and stability.
• 1. Clavicle (collar bones)
• 2. Shoulder joint and Sub-acromion space
• 3. Scapulo-thoracic
• 4. Thoracic and Cervical spine
Tutorial 10 - Pilates Concepts
- Upper limb alignment and dissociation
Repertoire
• 12. Curl Up with Arm Circle
• 13. 100s in Curl Up
Workshop 11 Pilates Concepts Flexion
Workshop 11 –
Pilates Principles - Flexion
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Demonstrate an understanding of the
structure and function of the musculoskeletal
system by applying directional movement
principles to Pilates repertoire, in particular
relative to flexion of the body.
Flexion in Pilates
• Joseph Pilates’ writings document how he saw a postural imbalance
in society
– He set about developing his exercises programs to correct these habits
– He found that strengthening the spine into flexion created significant
postural correction results.
– Classical Pilates repertoire has a strong emphasis on flexion exercises
• Flexion as a functional movements
– important to be taught with attention to detail for segmental control
– common to be interpreted as ‘bracing’ – leads to blocking movement
– apply dissociation principles to achieve balance between the local and
global muscles
Many cues for spinal flexion
• Movement of the spine in a forward direction
• Reducing the angle of the front of any joint in the
body
• Bringing the chin towards the chest and moving
the pubic bone towards the sternum
• Forward spinal segmental control
• Moving forward from the waist, bringing sternum
to belly button
• C-curve with the back of body
• Curl-up
Activity
• List the main local and global muscles used for
spinal flexion
Common flexion
movement restrictions
• Bracing the spine with extensors and flexors co-contracting
• Gripping the superficial muscles of the abdomen with insufficient
support from the stabilizing muscles
• Breath-holding
• Chin-poking
• Tightening hip or shoulder muscles in an attempt to flex spine
• Hinging from the hips
• Shoulder protraction and elevation when attempting flexion of the
upper spine
• Immobility in sections
• Shortening torso
• Imbalance of movement
• Shortening one side of the body
Lengthening for spinal flexion
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Reduces pressure on the intervertebral discs
Create space for the vertebra to move
Increases segmental control and mobility
Encourages deeper engagement of pelvic floor
and abdominals
– An elastic band will narrow inwards when lengthened
• Shortening causes compression
– Pushing outward of abdominals wall
– Bearing down on the pelvic floor
Activity
• Assess the shape of the back of the spine and
provide feedback to your partner. When
teaching
1. ‘Cat’
2. ‘Roll-downs against a wall’
• Develop a range of cues to achieve a more
even curve of the spine.
Tutorial 11
Pilates Concepts - Flexion
Repertoire
6. Spine Curl with SKF
8. Curl Up in SKF
10. Curl Up in DKF
Workshop 12 Pilates Concepts Rotation
Workshop 12 –
Pilates Concepts - Rotation
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Demonstrate an understanding of the
structure and function of the musculoskeletal
system by applying directional movement
principles to Pilates repertoire, in particular
relative to rotation of the body.
Spinal Rotation
• Can organise many misalignments in
movement
• “Wringing out the lungs” Joseph Pilates
– wringing out a wet sponge or towel
– supports Joseph Pilates’ health ideas in nourishing
the body with blood-flow, movement and
flexibility.
• Complex movement that can be a easily
misunderstood.
A range of cues for Spinal Rotation
• One vertebra rotating in relation to an
adjoining vertebra either above or below
• Balanced rotation throughout the spine
• Movement of the spine around its axis
• Twisting of each spinal segment
Activity
• List the main local and global muscles used for
spinal rotation
Common rotation
movement restrictions
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Shorten between ribs and hips (laterally)
Shorten into extension
Shorten into flexion
Bracing ectus abdominis and or obliques
Overactive lumbar erector spinae
Holding breath, bracing with diaphragm, external obliques
Rotate only through one area and/or segment of the spine
Excessive cervical rotation with limited thoracic rotation
Moving with ineffective pelvic stability
Spinal rotation and Vertebral shape
Cervical Region
Facet joints slope downwards posterior-laterally
Thoracic Region
Facet joints are more vertical, facing backwards
Lumbar region
Facet joints face inwards, towards the midline
Activity
• Observe the ranges of movement available in
different regions of the spine.
Ribcage involvement in rotation
• A large portion of spinal rotation occurs in
thoracic spine
• Movement of the ribcage influences the spine
because of multiple joints at each vertebral
segment.
• Breathing to allow mobility and flexibility of the
rib cage improved spinal movement
• Equally, blocked breathing can limit the mobility
of the ribcage and therefore the thoracic spine.
Oblique muscles in rotation
• Diagonal alignment of oblique muscles is ideal
for facilitating spinal rotation.
• Consider both the front and back of the body
Oblique muscles in rotation
Prometheus: Lernatlas der Anatomie, 2005
Incidental self manipulation
• Clients may occasionally experience small self
manipulations when first learning to rotate effectively.
• Clients may get some relief
• Clicking or popping sensations in the spine should be
acknowledged and discussed that as long as the client
feels ok, then it is nothing to be alarmed about.
• Not to be encouraged, as may promote movement
instability in a joint.
• As a Pilates instructor you are not qualified to
manipulate the spine in any way.
• Any concerns, refer to an allied health practitioner
Tutorial 12 –
Pilates Concepts - Rotation
Repertoire
11. Oblique Curl Up in DKF
15. Arm Openings
16. Thread the Needle
17. Chalk Circles
18. Hip Roll in DKF
Workshop 13 –
Pilates Concepts Lateral Flexion
Workshop 13 –
Pilates Concepts - Lateral Flexion
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Demonstrate an understanding of the
structure and function of the musculoskeletal
system by applying directional movement
principles to Pilates repertoire, in particular
relative to lateral flexion of the body.
Lateral Flexion
• Rarely an independent movement in daily
activities
– most often incorporated in other movements
especially rotation and flexion.
• Therefore many benefits of addressing pure
lateral flexion
– articulating the spine accurately
– movement dissociation
A range of cues for
Lateral Flexion of the spine
• Movement of the spine in a sideward
direction
• Reducing the angle of any joint on one side of
the spine
• Lateral spinal segmental control
• Moving sideward from the waist, bringing side
of the ribs towards the pelvis
Activity
• List the main local and global muscles used for
lateral flexion of the spine
Common lateral flexion
movement restrictions
• Hip hitching
• Holding breath creates blocking through low thoracic spine
and lumbar spine
• Dropping into thoracic and lumbar extension to increase
range of movement
• Hunch shoulders, which can cause unnecessary tightening
of cervical muscles
• Excessive cervical as a compromise for other parts of the
spine
• Pelvic rotation
• Shoulder rotation
• Translating ribs or hips
Lateral flexion and Vertebral shape
• Cervical and lumbar regions of the spine most suited to lateral flexion
– shape of the facet joints, transverse processes and articulations with the
ribcage.
• Ribcage articulations
– Any restrictions in ribcage or intervertebral spaces (between individual ribs)
will affect spine mobility
• Ribcage mobility
– like a piano-accordion
– opening and closing action increases and decreases volume of the thoracic for
air exchange
– Mechanics of this action helps spine laterally flex
• to the left: the right side ribs open (lengthening the intercostals) , left side ribs close
• to the right: the left side ribs open (lengthening the intercostals) , right side ribs close
– Helps with applying breathing to lateral flexion spinal movements
Alignment and lateral flexion
• Balanced alignment during lateral flexion
avoids blocking individual joints.
• A common restriction is spinal extension
– spinous processes and facets joints move onto
one another.
• Ideal alignment facilitates stability, range of
movement, and safe movement
Tutorial 13 –
Pilates Concepts - Lateral Flexion
Repertoire
19. Side Bend from knee and elbow
20. Kneeling Side Bend
25. L-Shape
26. 20 Lifts
Workshop 14 –
Pilates Concepts Extension
Workshop 14 –
Pilates Concepts - Extension
Learning Outcomes
By the end of this workshop you should be able
to demonstrate your competence to:
• Demonstrate an understanding of the
structure and function of the musculoskeletal
system by applying directional movement
principles to Pilates repertoire, in particular
relative to extension of the body.
Spinal Extension
• Proximity of facet joints and spinous processes on
the posterior aspect of the spine demands
accurate movement
• Elongation is essential to create space for the
posterior bony landmarks to move.
• Segment control required at the deepest layer
• Segmental articulation more easily achieved in
flexion, rotation, lateral flexion movements - then
same awareness and movement sense can
transfer to extension
A range of cues for Spinal Extension
• Movement of the spine in a backward
direction
• Reducing the angle of the back of any joint in
the body
• Backward spinal segmental control
• Moving backward from the waist, taking the
sternum away from the pubic bone
Activity
• List the main local and global muscles used for
spinal extension
Common extension
movement restrictions
• Shortening the spine
• Bracing with global muscles
• Excessive lumbar and cervical extension and limited
thoracic extension
• Loss of stabilizing with transverses abdominis and pelvic
floor
• Breath-holding
• Chin-poking
• Tightening hip or shoulder muscles in an attempt to flex
spine
• Hinging from the lower back
• Shortening one side of the body
Latissimus Dorsi involvement in
Spinal Extension
• To counter slouched sitting posture – flexed
forward with rounded shoulders –spinal
extension is essential for rebalancing the spine to
a more upright posture
• Latissimus dorsi, connecting the shoulder girdle
with the spine and pelvis, can play a major role in
lengthening the spine by extending against the
strong flexors of the body
• This exemplifies the idea of muscle balance
creating length in the body.
Activity
• From the Beginner and Foundation exercise
lists develop a list of exercises to teach spinal
extension by connection of the latissimus
dorsi
Spinal Extension and Breathing
• Breath direction influences spinal extension
– spine extension on inhalation
– spine flexion on exhalation.
• Ribs naturally elevate and descend on respective
phases of breathing.
• Most effective to learn ‘Centering’ on the out-breath
• Progress to centering on both the out-breath and the
in-breath so spinal extension can be performed safely
and with breathing direction facilitating extension.
Tutorial 14 –
Pilates Concepts - Extension
Repertoire
7. Cat with Leg Stretch
21. Dart
22. Prone Leg Lift
23. Prone Leg Circles
24. Star
Structuring a Pilates class