5 Basic Principles explained
The Stott Pilates Basic Principles refer to a series of biomechanical body
awareness issues that provide the basis for stability of the entire body and are
therefore incorporated into every exercise. These principles are what
differentiates Stott Pilates from other methods of pilates.
1) BREATHING
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We breath in through the mouth and out through pursed lips
The emphasis is on 3D breathing into the lateral posterior aspects of
the ribcage (an area which tends to be under utilized).
It is a full diaphragmic breath into the deep lobes of the lungs in order
to promote more efficient gas exchange and oxygenation of the blood.
Exhaling deeply can help to activate the deep stabilizing muscles by
engaging the transversus abdominus which is the deepest of the
abdominal muscles and attaches directly to the spine
A gentle contraction of the deep pelvic floor muscles will help to fire
the transversus.
The transversus together with the pelvic floor, multifidus and
diaphragm, stabilizes the lumbar pelvic region , especially when the
pelvis is in it’s neutral position.
This type of breathing helps avoid unnecessary tension in the neck
and shouders and helps us to relax and concentrate.
The rib cage opens out and up during inhalation and therefore an
inhale can help to promote spinal extension. The rib cage closes in
and down during exhalation and therefore an exhale can help promote
spinal flexion. However, an exhale is often suggested during a spinal
extension to help maintain abdominal recruitment and support the
lumbar spine.
2) PELVIC PLACEMENT
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In the neutral placement of the pelvis, the natural lordotic curve of the
lumbar spine is present.
ASIS (Anterior, Superior, Illiac Spine) and Pubic Symphysis lie
approximately in the same horizontal plane, parallel to the floor when
in a supine position
In this position the stabilizing muscles of the spine – Deep pelvic floor,
transverse abdominus, multifidus and diaphragm will activate more
efficiently to stabilize the lumbo-pelvic region.
"Neutral” promotes good shock absorption, load transfer and efficient
movement patterns throughout the body.
It is ideal to use this position as much as possible especially in closed
kinetic chain exercises (when both or one foot is on a stable surface).
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When a client cannot stabilize in neutral for a variety of reasons such
as – large glutes, weak abdominals, or an exaggerated lordosis - an
imprinted position can be used
Imprint is a slight posterior pelvic tilt (biased flexion) of the lumbar
spine by shortening the obliques without involving the glutes
This will create a lengthening and support of the lumbar spine
especially when both legs are unsupported in the air in an open kinetic
chain exercise.
3) RIB CAGE PLACEMENT
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When the pelvis is in it’s neutral alignment this will allow for the opposite
slightly posterior curve of the thoracic spine
When supine and neutral the weight of the ribs and thoracic vertabrae
rest gently on the mat
The muscles which are responsible for maintaining this neutral position
and relationship between the ribs and pelvis are the abdominals which
attach directly to the lower ribs.
Abdominal recruitment will therefore help to stabilize the ribcage and
thoracic spine in good alignment and prevent popping of the rib cage
during arm movement
Emphasis is put on breathing into the posterior lateral aspects of the rib
cage and keeping transversus engagement on inhalation as on exhalation
This position will reduce tension during arm movement
4) SCAPULAE MOVEMENT AND STABILIZATION
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The Scapula lack bony attachment to the ribs and spine (they are only
attached to the clavicle) and therefore provide mobility to the upper limb,
which must be counterbalanced with stability
It is important to balance the surrounding muscles in order to control the
movement of the scapula and protect the hypermobile shoulder joint from
injury
Protraction, retraction, elevation, depression, upward and downward
rotation are available movements
All movements should occur when the scapula glide across the rib cage
without winging or tipping
Neutral occurs when the scapulae rest flat in between these positions
allowing the clavicle and shoulder girdle to be in its widest position
It is important to maintain neutral in order to protect the shoulder and
reduce tension in the upper trapezius and other muscles around the neck
and shoulders
This is why stabilizing the scapulae is necessary during the initiation of
every exercise
5) HEAD AND CERVICAL PLACEMENT
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The cervical spine should hold its natural curve – convex anteriorly and
the skull should be balanced directly above the shoulders in sitting or
standing
The eyeline will affect the cervical placement. When flexing the upper
torso from supine, the eyeline should be at knee level. In thoracic
extension, the focus should be slightly forward on the mat. When sitting or
standing the gaze should remain at a constant height to avoid flexion or
extension of the cervical spine
Pads or pillows may be needed in supine or prone to prevent
hyperextension of the neck especially for kyphotic postures
The cervical spine should continue the line of the thoracic spine in lateral
flexion, flexion, extension and rotation
Cranio-vertebral flexion should be incorporated when flexing the upper
torso from a supine position
This cervical flexion should come from lengthening the back of the neck
away from the shoulders and flexing the cranium on the first two cervical
verterbrae and not from jamming the chin into the chest.
This will involve an activation of the deep neck flexors without overworking
the superficial muscles of the neck
These methods will dynamically stabilize the cervical area and avoid strain