movement principles

Movement Principles

Pilates Instructor Training

Copyright 2011-2012 Balanced Body Inc.

» Anatomical and Biomechanical Concepts

» Essential movements

» The foundation for good movement

Pilates Movement Principles


Pilates Movement Principles

»Breathing

»Core Activation

»Neutral Spine

»Abdominal Strengthening

»Lumbopelvic Stability

»Strengthening and Mobilizing the Spine

»Scapular Stability and Mobility

»Release Work

»Stretching

»Static and Dynamic Alignment


Breathing

The Anatomy of Breathing

»The diaphragm is the primary muscle of respiration along with the intercostals, scalenes, serratus posterior inferior and superior, levator costarum, quadratus lumborum and more.


Diaphragm

Breathing

»The diaphragm contracts.

»The dome moves down.

»The volume of the lungs increases and draws air in.

»Abdominal pressure increases.

»Pelvic floor responds.

» The diaphragm relaxes.

» The dome moves up.

» The volume of the lungs decreases and air flows out.

» Abdominal pressure decreases.

» Transversus abdominis contracts.

» Pelvic floor contracts.

On the Inhale On the Exhale

Breathing

»Diaphragmatic (belly) breathing

»Lateral (rib) breathing

»One Lung breathing

»Sniffing breath

Movement Principle / “Pre-Pilates” Exercises


Core Activation

»The core, powerhouse or inner unit, is the foundation of every exercise in Pilates and in life. The elements of the core include:» Multifidi» Transversus abdominis » Pelvic floor» Diaphragm

»These four systems work together to stabilize and protect the pelvis and lumbar spine during movement.


Core Activation – The Multifidi

»The core stabilizes the spine through a complex series of interconnections between the fascia, the muscles and the bones.

»The first link in the chain consists of one set of the deep muscles of the spine, the multifidi.

»The multifidi connect the transverse processes of each vertebra to the spinous process of the vertebra 3 to 4 levels above.

»The multifidi and the rotatores fill in the space between the spinous processes and the transverse processes.

»They can be felt as the relatively thin and taut band of muscle just on either side of the midline of the spine.


Rotatores and Multifidi

»Origin: Sacrum and transverse processes of lumbar through cervical vertebrae. Rotatores, thoracic vertebrae only.

»Insertion: Spinous processes of lumbar through 2nd cervical vertebrae. Rotatores span 1 – 2, multifidi span 2 – 4.

»Action: Torso extension, contralateral torso rotation, spinal segmental stabilization

Core Activation – Posterior Muscles

Multifidi, rotatores and quadratus lumborum on the skeleton.

Core Activation – Transversus Abdominis

» The second link in the chain, the transversus abdominis acts like a corset to draw in the abdominal muscles and decrease the diameter of the waist.

» The fibers of the transversus abdominis wrap horizontally around the abdomen creating the deepest layer of the abdominals.


Transversus abdominis

»Origin: Interior surfaces and costal cartilage of ribs 7-12, linea alba, lumbodorsal fascia

»Insertion: Interior surface of iliac crest, lateral third of inguinal ligament

»Action: Compresses the contents of the abdomen, stabilizes the lumbar spine

Core Activation – Thoracolumbar fascia

» When the transversus abdominis contracts, it creates tension on the thoracolumbar fascia which surrounds the following muscles:

» Multifidi» Erector spinae» Psoas» Quadratus lumborum


Core Activation – TA and thoracodorsal fascia

» As the TA contracts and tightens the thoracodorsal fascia, the multifidi expand into the fascia creating a stabilizing support around the lumbar vertebrae.

» The fascia acts like a corset around the multifidi forcing the muscle to elongate vertically as it contracts.

» This creates axial elongation or decompression of the vertebrae

Muscles of the Spine and Thorax

Core Activation – Pelvic Floor» The pelvic floor acts in conjunction with the diaphragm to

create the top and bottom of the cylinder formed by the transversus abdominis, the spine and the spinal muscles.

» The purpose of the pelvic floor is to:» Support the contents of the abdomen against the force

of gravity.» Control urination and defecation.» Assist with sexual function.» Facilitate childbirth.

» The pelvic floor is often called the pelvic diaphragm because it contracts and releases in relationship to the diaphragm when the core is working normally.


Pelvic Floor

Ischial tuberosities

Pubic bone

Levator ani

Deep transverse perineal muscle

Superficial transverse perineal muscle

IschiocavernosusBulbospongiosus

External anal sphincter

Coccyx

Core Activation

» In people with a healthy back, the transversus abdominis and multifidi co-contract when the spine is under load to stabilize the vertebrae. In clients with back injuries, this stability system becomes dysfunctional.

» The pelvic floor stabilizes the pelvis by drawing the bones together from the inside.

» The diaphragm facilitates the activation of the other parts of the system.

» The purpose of the Core Activation exercises in Pilates is to retrain the core or inner unit so it can provide effective lumbopelvic support during movement.


Core Activation

»Fingertip Abdominals

»All Fours Abdominals a.k.a Pregnant Cat

»Pelvic Floor Engagement a.k.a Kegels

»Standing Multifidi Engagement

Movement Principle / “Pre-Pilates” Exercises


Neutral Pelvis

»Neutral placement

»Imprinted spine – flexed lumbar spine with a posterior pelvic tilt

»Exaggerated lumbar curve with an anterior pelvic tilt

Lumbopelvic Placement – Neutral Position

Neutral Lumbopelvic Placement»The placement of the pelvis is neutral when the anterior superior iliac spines and the pubic bone are in a plane perpendicular to the ground in standing and parallel to the ground when supine.

»According to current research in biomechanics, the core or “inner unit” works best as a spinal stabilizer when the pelvis is in a neutral position and the spinal curves are organized appropriately above the pelvis.

»While a neutral pelvis position may be optimum for many functional activities in an upright position, it is not always the optimum position for every exercise or for every person.

Lumbopelvic Placement

» Determining the correct lumbopelvic placement for each exercise and each client will:

» Maximize the effectiveness of the exercise for the client.

» Help them to achieve higher levels of performance in Pilates and in daily or athletic activities.

» Decrease the likelihood of low back pain or discomfort.

» Teach the client habits that can keep them moving well for a lifetime.

Lumbopelvic Placement – In Standing

»Spine Sandwich: When standing or sitting with a neutral lumbopelvic position, the action of gravity on the core musculature leads to a balanced engagement of the muscles on the front and back of the spine.

»This decreases the stress on the spine and helps to prevent low back pain and injury.


Lumbopelvic Placement – In Supine»Find a neutral position in supine by balancing the muscle

engagement on the front and back of the body while maintaining a bony position that is as close to neutral as possible.

»When lying supine, the pressure of the ground on the back of the pelvis can tilt the pelvis slightly posterior so use muscle engagement rather than just the bony position to optimize the position.


Lumbopelvic Placement - Modifications

»Supported neutral – Use a rolled up sticky mat or towel to support the lower back in neutral for:


» Beginners – Who need both support and increased proprioception to learn where neutral is.

» Clients with unstable lumbar spines – To keep the back neutral during challenging exercises.

» Clients with an increased or decreased lumbar lordosis – To support and help relax the low back muscles.

Lumbopelvic Placement – Exceptions to neutral

Back injuries »Neutral lumbopelvic positioning may not be appropriate for some clients with low back injuries. »The following conditions MAY prefer an imprinted spine and a slightly posteriorly tilted pelvis:

» Spondylolisthesis (displacement of a vertebrae)» Spinal stenosis (narrowing of the spinal canal)» Spinal arthritis (degeneration of cartilage and discs)» Some sacroiliac joint dysfunctions (too tight or loose)» Some disc injuries (slipped discs, herniated discs, bulging

discs)

»An imprinted spine should only be used to allow clients to perform exercises comfortably and should be discontinued when the client can comfortably maintain a neutral spine position.


Lumbopelvic Placement – Imprinted Spine

Imprinted spine

»For clients that need to use a slightly imprinted position for comfort:

» Clients can maintain the position themselves by posteriorly tilting the pelvis.

» Clients can use a sticky mat, towel or small wedge under the sacrum to passively tilt the pelvis posteriorly.


Lumbopelvic Placement – Starting positions

Side Lying» Keep the spine as straight as

possible with the hips and shoulders stacked. There may a small space between the waist and the mat.

» Imagine the torso is sandwiched between two sheets of glass.

Seated» Sit on the center of the sit

bones and align the spine directly over the pelvis. Sit up on a towel or pad and bend the knees if needed for spinal alignment

» If the ischial tuberosities are Mount Everest, you are right on top, not sliding down either side.


Lumbopelvic Placement – Starting positions

Prone» Support the pelvis in a

neutral position by engaging the core.

All Fours»With a neutral lumbopelvic position, place the shoulders over the wrists and the hips over the knees.


Abdominal Strengthening

» Abdominal strength is important for:

» Creating a strong, stable and balanced torso.

» Generating power in athletic activities such as golf, tennis, swimming and dancing.

» Abdominal strength starts with the core or inner unit but the inner unit does not move the torso. In order to create movement the remaining abdominals must be engaged. These are:

» Internal oblique abdominal» External oblique abdominal» Rectus abdominis


Transversus abdominis

»Origin: Interior surfaces and the costal cartilage of ribs 7-12, linea alba, lumbodorsal fascia

»Insertion: Interior surface of the iliac crest, lateral third of the inguinal ligament

»Action: Compresses the contents of the abdomen, stabilizes the lumbar spine

Internal oblique

»Origin: Cartilage of ribs 10-12, linea alba, lumbodorsal fascia

»Insertion: Iliac crest, lateral third of inguinal ligament

»Action: Torso flexion, ipsilateral torso rotation

External oblique

»Origin: Outer ribs 5-12 interdigitating with Serratus anterior, linea alba

»Insertion: Iliac crest, lateral third of inguinal ligament

»Action: Torso flexion, contralateral torso rotation


Rectus abdominis

»Origin: External surfaces of ribs 5-7, xiphoid process, linea alba

»Insertion: Superior surface of pubic symphysis

»Action: Trunk flexion


Lumbopelvic Stability

»Lumbopelvic stability is the ability of the neuromuscular system to maintain appropriate support around the lumbar spine and pelvis during movement.

»Good core activation combined with the action of the 4 “outer units” is required for lumbopelvic stabilization.

»All of the outer units play some role in virtually every Pilates exercise and in functional movement.

»Maintaining balance and strength in the four outer units is essential for preventing low back pain and for creating efficient and graceful movement patterns.

»This model is based on the work of Diane Lee, PT

Lumbopelvic Stability

The 4 Outer Units»Anterior Oblique Sling»Posterior Oblique Sling»Deep Longitudinal System»Lateral SystemAll four muscular systems work together to create harmonious movement of the torso, pelvis and legs.

Lumbopelvic Stability – Anterior Oblique Sling

»Anatomy: Includes the serratus anterior, external oblique abdominal, opposite internal oblique abdominal and opposite adductor muscles.

»Function: Creates torso flexion and torso rotation as in the Crisscross exercise.

»Instrumental in creating pelvic stability in exercises like walking.


Anterior Oblique Sling in Action


Lumbopelvic Stability – Posterior Oblique Sling

»Anatomy: The posterior oblique sling includes, along one line, the latissimus dorsi, opposite gluteus maximus and opposite external hip rotators.

»Function: The posterior oblique sling creates torso extension and rotation as well as pelvic stability as in the many Swan exercises.


Posterior Oblique Sling in Action


Anterior & Posterior Oblique Slings in Action


Lumbopelvic Stability – Deep longitudinal system

»Anatomy: The deep longitudinal system includes the erector spinae, quadratus lumborum, thoracodorsal fascia, sacrotuberous ligament and the biceps femoris. In the Anatomy Trains system, it also includes the medial hamstrings, gastrocnemius, plantar fascia and toe flexors.

»Function: This system creates spinal extension.


Deep Longitudinal System in Action


Lumbopelvic Stability – Lateral system

»Anatomy: The Lateral System includes the hip abductors and adductors.

»Function: Responsible for keeping the pelvis balanced over the femurs when walking, running or balancing on one leg.

»Imbalances lead to an unlevel pelvis when standing on both legs.


Adductors


»Origin: Superior pubic ramus, inferior pubic and ischial ramus.

»Insertion: Linea aspera on the posterior thigh, medial tibia (gracilis only)

»Action: Hip adduction, flexion, extension, rotation.

Abductors

»Origin: Ilium and sacrum

»Insertion: Greater trochanter, posterior thigh and ITB (gluteus maximus only)

»Action: Hip abduction, extension, flexion rotation.


Lateral System in Action


Spinal Strength and Mobility

You are only as old as your spine!»Spinal strength and mobility is a key element of the Pilates method.»Training appropriate spinal mobility is essential for coordinated movement, optimum performance and lifelong vitality.



»Spinal mobility includes:

»Flexion

»Extension

»Lateral flexion

»Rotation



»The spine has 4 segments each with unique properties:»Cervical»Thoracic»Lumbar»Sacrum


Cervical spine


Atlas

Axis

4th cervical

» The cervical spine has 7 vertebrae.

» The atlas (C1) is specialized for flexion and extension.

» The axis (C2) is specialized for rotation.

» C3-7 have good range of motion in all directions.

Thoracic spine


»The thoracic spine has 12 vertebrae attached to 12 ribs.

»The facet joints are oriented in the coronal or frontal plane creating good range of motion in all directions but the spinous processes limit extension.

Lumbar spine


4th lumbar

Sacrum

» The lumbar spine has 5 vertebrae.

» The facet joints are oriented in the sagittal plane creating limited range of motion in rotation.

» The sacrum is (usually) made of 5 fused vertebrae and the coccyx is made of 3 to 5 separate or fused vertebrae.

Spinal ranges of motion


Structure of a lumbar disc


» Intervertebral discs are made up of a gel like inner substance called the nucleus pulposus surrounded by a fibrous outer layer called the annulus fibrosus.

» Intervertebral discs provide shock absorption and movement between the spinal segments.

Scapular Stability and Mobility

»The shoulder area is one of the most anatomically complex areas of the body and one that is prone to injury and dysfunction.

»Learning to work with this area successfully can make a tremendous difference in how your clients look, feel and perform.


» As you and your clients progress into more advanced Pilates exercises on the mat and the apparatus, good shoulder functioning is essential for success.

Scapular Stability and Mobility

»In humans the shoulder is designed for maximum mobility.

»This creates challenges in circumstances where stability is required for the safety of the joints

»The stability of the joints is created primarily by the muscles that support them.


The shoulder consists of 3 primary bones, the clavicle, scapula and humerus and 3 primary joints, the sternoclavicular, acromioclavicular and glenohumeral joints.

Bones of the Shoulder


Clavicle

Scapula

Humerus

Sternoclavicular

Acromioclavicular

Glenohumeral

Surface Anatomy of the Shoulder


Scapular elevation and depression

Movements of the Shoulder


Scapular protraction and retraction



Scapular Upward Rotation and Downward Rotation



Humeral Abduction and Adduction



Humeral Extension and Flexion



Humeral Internal and External Rotation



Muscles of the Shoulder

The muscles of the shoulder play three key roles:

»Glenohumeral stability and mobility: Rotator cuff including subscapularis, supraspinatus, infraspinatous and teres minor.

»Scapular stability and mobility: Rhomboids, Serratus anterior, Trapezius, Pectoralis minor, Levator scapulae

»Humeral mobility: including Pectoralis major, Deltoids, Latissimus dorsi, Teres major


Rotator Cuff - Supraspinatus

»Origin: Medial two thirds of the supraspinous fossa

»Insertion: Superiorly on the greater tubercle of the humerus

»Action: Abduction


Rotator Cuff - Infraspinatus

»Origin: Medial aspect of the infraspinous fossa just below the spine of the scapula.

»Insertion: Posteriorly on the greater tubercle of the humerus.

»Action: External (lateral) rotation, extension and horizontal abduction of the glenohumeral joint.


Rotator Cuff - Teres minor

»Origin: Posteriorly on the upper and middle aspect of the lateral border of the scapula

»Insertion: Posteriorly on the greater tubercle of the humerus

»Action: External (lateral) rotation, extension and horizontal abduction of the glenohumeral joint


Rotator Cuff - Subscapularis

»Origin: Entire anterior surface of the subscapular fossa.

»Insertion: Lesser tubercle of the humerus.

»Action: Internal (medial) rotation, adduction and extension of the glenohumeral joint.


Serratus anterior

»Origin: Surface of the upper nine ribs at the side of the chest.

»Insertion: Anterior aspect of the whole length of the medial border of the scapula.

»Action: Abduction, upper (lateral) rotation and stabilization of the scapula.


Rhomboid major and minor

»Origin: Spinous processes of the last cervical and first five thoracic vertebrae.

»Insertion: Medial border of the scapula, below the scapular spine.

»Action: Adduction, elevation, downward (medial) rotation.


Levator scapulae

»Origin: Transverse process of the upper four cervical vertebrae.

»Insertion: Medial border of the scapula, above the scapular spine.

»Action: Elevation, assists in adduction and downward (medial) rotation.


Pectoralis minor

»Origin: Anterior surfaces of the third to fifth ribs.

»Insertion: Coracoid process of the scapula.

»Action: Abduction, downward rotation, depression.


Latissimus dorsi

»Origin: Posterior crest of the ilium, back of the sacrum and spinous processes of the lumbar and lower six thoracic vertebrae with slips to the lower three ribs.

»Insertion: Medial side of the intertubercular groove of the humerus.

»Action: Extension, adduction, horizontal adduction and internal rotation of the glenohumeral joint


Teres major

»Origin: Posteriorly on the inferior third of the lateral border of the scapula and just superior to the inferior angle.

»Insertion: Medial lip of the intertubercular groove of the humerus.

»Action: Extension, adduction and internal rotation of the glenohumeral joint.


Pectoralis major

»Origin: Upper fibers-medial half of anterior clavicle.

»Lower fibers–anterior surfaces of first 6 costal cartilages and adjacent sternum.

»Insertion: Via a flat tendon to the outer lip of the intertubercular groove of the humerus

»Action: Upper fibers- medial rotation, horizontal adduction, flexion, abduction from (90 degrees up) and adduction (from 90 degrees down).

»Lower fibers–internal rotation, horizontal adduction, extension and adduction of the glenohumeral joint


Deltoid

»Origin: Anterior fibers–anterior lateral third of clavicle.

»Middle fibers–lateral aspect of the acromion.

»Posterior fibers – inferior edge of the spine of the scapula.

»Insertion: Deltoid tuberosity on the lateral humerus

»Action: Anterior – abduction, flexion, horizontal adduction and internal (medial) rotation

»Middle – abduction of the glenohumeral joint

»Posterior – abduction, extension, external (lateral) rotation and horizontal abduction


Trapezius

»Origin: Upper – base of skull, occipital protuberance and posterior neck ligaments.

»Middle – spinous processes of C7 – T3.

»Lower - spinous processes of T4-12.

»Insertion: Upper – posterior aspect of lateral 3rd of the clavicle.

»Middle – medial border of acromion and upper border of scapular spine.

»Lower – triangular space at base of scapular spine.

»Action: Upper - elevation, upward (lateral) rotation, adduction.


» Middle – elevation, adduction, upward rotation.

» Lower - adduction, depression, upward (lateral) rotation.

Scapular Stability and MobilityKey principles for training the shoulder:» Strengthen the rotator cuff»Develop scapular stability»Optimize scapular mobility


Posture and Alignment

»Posture: The position of the body.

»Alignment: The position of the body parts in relationship to each other.

»Good Posture: When the body is aligned in relationship to gravity for optimum function.


Alignment – Learning to See

»To understand alignment we begin by identifying key bony landmarks and how they line up in standing posture.

»When the bony landmarks are lined up correctly, the body uses less energy to hold itself up and to move.


Correct

Kyphosis/Lordosis

Flat Back

Sway Back

Military

Kyphosis

Standing Alignment – Side View

Side View»Tip of earlobe»Top of shoulder»Center of rib cage»High point of Iliac crest»Mid point of lateral knee»Just in front of the lateral malleolus of the ankle


Standing Alignment – Front View

Front View Vertical»Nose»Center of Sternum»Navel»Center of pubic bone»Leg alignment» Inside ASIS

» Center of patella

» Center of ankle

» Between 1st & 2nd toe


Standing Alignment – Front View

FRONT VIEW HORIZONTAL

»Eyes level

»Shoulders level

»Equal distance between arms and torso

»Anterior superior iliac spines (ASIS’s) level

»High point of iliac crests level

»Greater trochanters level

»Top of patella even

»Equal turnout on both feet


Standing Alignment – Back View

Back View VERTICAL»Center of skull»Spine straight»Center of sacrum and tailbone»Leg alignment

» Center of gluteal fold» Center of back of knee» Achilles vertical

»


Standing Alignment – Back View

BACK VIEW HORIZONTAL

»Ears level

»Shoulders level» Acromioclavicular joints level

» Scapular spines level

» Inferior tip of scapulae even

»Equal distance between spine & sides of ribs

»Posterior superior iliac spines (PSIS’s) level

»High point of iliac crests level

»Gluteal folds level

»Popliteal folds level


Common Alignment AnomaliesSPINE AND THORAX

»Lordosis - Curve towards the front of the body.

» A small lordotic curve is normal in the lumbar and cervical segments.

»Kyphosis - Curve towards the back of the body.

» A small kyphotic curve is normal in the thoracic spine.

»Scoliosis - A lateral deviation of the spine.

» C Curve – Curve in one part of the spine

» S Curve – Opposing curves in two parts of the spine

» A scoliosis can be structural or postural


Common Alignment AnomaliesSHOULDERS

»Winging scapula - When the medial border of the scapula lifts off the rib cage.

» Can indicate a weak serratus anterior or a flat thoracic spine

»Elevated scapula - When the scapula is lifted up toward the ears.

» It usually indicates tightness in the scapular elevators and weakness in the scapular depressors.


Common Alignment AnomaliesPELVIS AND HIPS

»Anterior pelvic tilt - When the ASIS is anterior of the pubic bone

»Posterior pelvic tilt - When the ASIS is posterior of the pubic bone

»Pelvic up slip (“high hip”) - When one ilium is higher than the other

»Pelvic down slip (“low hip”) - When one ilium is lower than the other

»Pelvic inflare - When one ASIS is closer to the midline and more anterior than the other one in relationship to the midline.

»Pelvic outflare - When one ASIS is farther from the midline and more posterior than the other one in relationship to the midline.

»

»Feet

»Pronation - In standing alignment, the arch flattens toward or on the ground and the achilles tendon bows toward the medial side of the foot. In pronation the weight is carried on the medial side of the foot when standing.

»Supination - In standing the arch is lifted and the weight of the foot is carried on the outside of the foot.

»Bunions - A bunion is a deviation of the toe towards the center of the foot. Bunions usually occur on the big toe.

» Copyright 2011-2012 Balanced Body Inc.

Common Alignment Anomalies

»Femoral internal rotation - When the femurs angle toward the midline so the patellas look “cross eyed”

»Femoral external rotation - When the femurs angle away from the midline.

»Knock knees (genu valgus) - In standing alignment with the legs parallel, the medial knees touch but the medial ankles do not. Increased Q angle

»Bow legs (genu varum) - In standing alignment with the legs parallel when the medial ankles touch but the knees don’t. Decreased Q angle.

»Knee hyperextension - In standing alignment viewed from the side when the knees are posterior to the plumb line.


Upper Crossed Syndrome

Characterized by a forward head, rounded shoulders and often excessive thoracic kyphosis

Muscle imbalances associated with this syndrome include:

»Tight, active Weak, inactive_____

»Pectoralis major Longus colli

»Pectoralis minor Longus capitis

»Sternocleidomastoid Middle and Lower Trapezius

»Levator scapulae Serratus anterior

»Upper trapezius

»Prescription: Stretch the chest in a variety of angles, strengthen the scapular stabilizers and depressors. Strengthen the upper back extensors. Teach the client to sit and stand looking straight ahead. Use a pole or roller behind the spine to line up the sacrum, mid thoracic and head.


Lower Crossed Syndrome

Characterized by an anterior pelvic tilt and increased lumbar lordosis.

Muscle imbalances associated with this syndrome include:

»Tight, active Weak, inactive

»Iliopsoas Abdominals

»Rectus femoris Gluteus minimus, medius and

»Erector spinae maximus

»Prescription: Stretch the anterior hip, strengthen the abdominals and gluteals. Teach the client to sit and stand looking straight ahead. Use a pole or roller behind the spine to line up the sacrum, mid thoracic and head.


movement principles

Education

level high point

transversus abdominis rigin

transversus abdominis contracts

inguinal ligament ction

lumbodorsal fascia nsertion

neutral lumbopelvic position

linea alba nsertion

pelvic floor