TRAINEE MANUAL - Pilates Dynamics

Anatomical TerminologyAnatomical and scientifically correct terminology should be used whenever appropriate.Anatomical PositionAnterior view: arms at side, thumb and fingers extended, palms facing forwardPlanes of Motion3 Anatomical Planes: Sagittal plane: is vertical and divides the body into left and right halves – flexion & extension (chest lifts; dorsiflexion and planter-flexion of feet) Coronal/Frontal plane: divides the body into anterior (front) and posterior (back) portions – abduction and adductionof limbs (side bending) Transverse plane: divides the body into upper and lower portions – rotational movements (twists)There are 3 Axes of Rotation:An axis is a straight line around which an object rotates. Movement at the joint take place in a plane about anaxis. Sagittal axis - passes horizontally from posterior to anterior and is formed by the intersection of the sagittaland transverse planes. Coronal/Frontal axis - passes horizontally from left to right and is formed by the intersection of the frontaland transverse planes. Vertical (Longtudinal) axis - passes vertically from inferior to superior and is formed by the intersection ofthe sagital and frontal planes.Pilates Dynamics Teacher Training Centre Copyright 2016 Pilates DynamicsStudio All rights reserved10

Anatomical Terminology Continued Terms of Relationship & ComparisonVarious adjectives describe the location of parts of the body by comparing their relative positionsfrom anatomical neutral. Superior (cranial) – closer to the headInferior (caudal) – closer to the feetAnterior (ventral) – closer to the frontPosterior (dorsal) – closer to the backMedial – closer to the midlineLateral – further from the midlineProximal – closer to the trunk or point of originDistal – further from the trunk or point of originSuperficial – closer to or on the surfaceDeep – further from the surfaceTerms of Laterality (a reference to the side of a body mass or structure)Unilateral – structure only on one side, using only one side of the body, limb or muscleBilateral – paired structures that have left and right parts, using both sides of the body, bothlimbs or both sides of the muscleIpsilateral – occurs on the same side of the bodyContralateral – occurs on the opposite side of the bodyTerms for Movement and Movement DirectionsFlexion is a position that is made possible by the joint angle decreasing.Extension or straightening increases the angle between the bones of the limb at a joint.Dorsiflexion is the movement that decreases the angle between the dorsum (superior surface)of the foot and the leg, so that the toes are brought closer to the shin.Plantarflexion (or plantar flexion) is the movement that increases the approximate 90-degreeangle between the front part of the foot and the shin.Abduction is a movement of a limb away from the midline of the body. The term also relates tothe spreading apart of fingers and toes.Adduction is a movement of a limb toward the midline of the body.Rotation is the act or process of the bone moving around its longitude axis. Medial rotation – example is the arm or humerus when the elbow is flexed and the hand ismoved toward the midline Lateral rotation – with the elbow flexed, lateral rotation moves the hand away from the midline Upward rotation – movement of scapula where inferior angle moves laterally and *glenoidfossa moves superiorly Downward rotation – movement of scapula where inferior angle moves medially and *glenoidfossa moves inferiorly* The glenoid fossa is a shallow pear shaped cavity located on the lateral angle of the scapulaand articulates with the head of the humerus. This cavity forms the glenohumeral joint along withthe humerus. The glenoid fossa is also referred to as the glenoid cavity.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio Allrights reserved11

Terms for movement and movement directions continued Circumduction is the movement pattern that is a combination of flexion, extension, adduction andabduction. Also described as movement of a limb in a circular manner. It can be best performed at ball andsocket joints, such as the hip and shoulder, but may also be performed by other parts of the body such asfingers, hands, feet, and head (circular movements).Pronation describes the motion of rotating towards the prone position (having the front or ventral surfacefacing downward). Used to describe the rotation of the wrist and forearm so that the palm is turned in anddownward. Also, pronation is used to describe a slight inward rolling motion the foot makes during a normalwalking or running stride. The foot (and ankle) rolls slightly inward to accommodate movement.Supination is used to describe the movement of the palm from a posterior position to an anterior position. Italso describes an excessive outward rolling motion the foot and ankle during a walking or running stride.This motion can place extra stress on the foot.Inversion and Eversion are components of Pronation and SupinationInversion is the movement of the sole of the foot towards the median plane.Eversion is the movement of the sole of the foot away from the median plane. It occurs at the subtalar joint(also known as the talocalcaneal joint – hind foot (heel)).*both inversion and eversion are a means to get a deeper stretch or to work the muscles throughout the legdifferently in an exercise.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved12

TERMS FOR MOVEMENT AND MOVEMENT DIRECTIONS Continued THE PELVISFinding an anchor point:Before the start of any movement an anchor point needs to be established so that the bodyis grounded and a place is created from which all movement is navigated. Neutral Pelvis isoften the centering or anchoring point, where the pubic bone and the hip bone are in thesame plane. This means that the pelvis is not rotated forward in a hyperextension of thespine, or tilted back in a tuck position.Placement, centering and organization of the body:Pelvic placement/neutral pelvis is established when the two front hip bones arehorizontally level and at the same time, vertically in line with the pubic bone, forming atriangular shape.Ribcage position and breathing technique is established when the ribs are vertically alignedwith the front pelvic bones (ASIS).The resulting spinal position is referred to as neutral spine and indicates that the naturalcurves of the spine is present. This is our reference point and the position from which webase our work. Not to say that we never deviate from this position, but rather that this is aposition by which we can compare and describe all other positions. It is important to notethat when the spine is in a neutral position the pelvis must be in neutral.Identifying Neutral Pelvis and Correcting Alignment:Finding neutral position: when lying supine, the triangle formed by the front hip bones andPS, should be on the same horizontal plane. If the PS is higher than the ASIS a posteriorpelvic tilt (tuck) is indicated i.e., the spine is imprinted into the mat//floor. If the ASIS arehigher than the PS an anterior pelvic tuck (arch) is indicated.There are several benefits to working in the neutral position. REASON: It encouragesbalanced muscular development of the pelvic complex and correct muscle recruitment. Usingneutral spine teaches efficient posture and ideal alignment, which is especially importantwhen standing, and re-enforces functional and positive movement patterns. It is important tounderstand that although we want to maintain a particular pelvic alignment, the pelvis isdynamic and always adjusting to body movements. It is important to note that there aretimes when it could be beneficial to work with the pelvis in a posterior tilt, however that issomething which needs to be assessed from person to person.DO NOT WORK NEUTRAL PELVIS WITH BEGINNERS. You will absolutelyhurt your client. They cannot support their legs extended into the air with thispelvis placement until they have developed good abdominal and backstrength.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved13

Terms for movement and movement directions continued .Bony Landmarks of the Pelvis and Hip are:Bones have very specific marks such as indentations, openings, lines, and protrusions that arecollectively known as bony landmarks. We have selected some of the bony landmarksdiscussed below, which should assist in identifying core alignment and stability. Iliac crest: Anterior superior iliac spines (ASIS): Posterior superior iliac spine (PSIS): Pubic symphysis (PS: Ischial tuberosity:Greater trochanter:Bony landmarks and standing pelvic alignment (side view): (a) neutral pelvis (b) anterior pelvictilt; (c) posterior pelvic tilt.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved14

TERMS FOR MOVEMENT AND MOVEMENT DIRECTIONS Continued .Muscles that act on the Pelvic Complex:The pelvis serves as a “bridge” between the upper and lower body in terms of structure and function.Many of the spine muscles attach to the pelvis and rib cage. Sometimes muscles will act to move thepelvis in isolation or in conjunction with the spine. For instance, when the rectus abdominis and obliquescontract, a posterior tilt of the pelvis is created. The spinal extensors (Erector Spinae, [spinalis,longissimus, iliocostalis], Semispinalis & the Deep posterior spinal group [interspinales, intertransversales,rotatores, and multifidus] will create an anterior tilt of the pelvis. The iliopsoas can create an anterior tilt ofthe pelvis and extension of the lumber spine. The quadratus lumborum produces a lateral tilt of the pelvisand lateral flexion of the spine.An example of how the pelvic muscles are used to prevent undesirable action and to create stability iswhen the iliopsoas contracts to support the weight of the leg in the Pilates Hundreds position and theaction of the abdominals to create a posterior tilt is used to prevent an anterior tilt associated with theiliopsoas and in so doing creates stability and protects the lower back.Two muscles groups included when referring to the core are the gluteus maximus and pelvic floormuscles;The gluteus maximus is a powerful muscle that is associated with movements like jumping, cycling,running & stair climbing. During these activities, the muscle works as an extensor of the hip, but can alsofunction in a postural role to create a posterior pelvic tilt and assist with core stability. It is important tokeep the gluteus maximus strong.The pelvic floor muscles consist of the levator ani and coccygeus – see picture below. These musclesstretch between the coccyx and front of the pelvis and laterally between the walls of the pelvis. The pelvicfloor muscles provide support for the rectum, urethra, prostate & vagina. Balanced development of themuscle groups of the pelvic complex is fundamental in core stability. Simultaneous contraction of thediaphragm and pelvic floor muscles also serves to maintain the abdominal contents in the abdominopelviccavity. Sufficient strength of the pelvic floor muscles could also assist with urinary incontinence.To contract the pelvic floor muscles, tighten the pelvic floor muscles as if to prevent the passing of gas.Now bring the tightening of these muscles forward to the vagina & urinals and then draw the vaginal andurinal muscles upward towards the navel and towards the spine. At the same time the transversusabdominis needs to contract before execution of abdominal work. Imagine an elastic band connecting the2 hip bones or a string being tightened.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved15

Breathing & The Respiratory SystemRespiratory SystemThe various muscles of respiration aid in both inspiration (inhale) and expiration (exhale), which requirechanges in the pressure within the thoracic cavity. The respiratory muscles work to achieve this by changingthe dimensions of the thoracic cavity.The principal muscles are the diaphragm, the external & internal intercostals (especially theinterchondral part of the internal intercostal muscles) and the abdominals. Both the external intercostalmuscles and the interchondral part of the internal intercostals elevate the ribs, thus increasing the width ofthe thoracic cavity, while the diaphragm contracts to increase the vertical dimensions of the thoracic cavity,and also aids in the elevation of the lower ribs.Accessory muscles are typically only used when the body needs to process energy quickly (e.g. duringstrenuous exercise, during the stress response, or during an asthma attack). The accessory muscles ofinspiration can also become engaged in everyday breathing when a breathing pattern disorder exists.Muscles such as the sternocleidomastoid (muscle down the side of your neck) and the pectorialis majorare great examples.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved16

Respiratory System cont.The diaphragm is crucial for breathing and respiration. It's responsible for 45% of the air thatenters the lungs during quiet breathing. During inhalation, the diaphragm contracts, thusenlarging the thoracic cavity (the external intercostal muscles also participate in thisenlargement). This reduces intra-thoracic pressure: in other words, enlarging the cavity createssuction that draws air into the lungs. When the diaphragm relaxes, air is exhaled by elastic recoilof the lung and the tissues lining the thoracic cavity in conjunction with the abdominal musclesthat act as an antagonist paired with the diaphragm's contraction.Lateral Breathing vs. Diaphragm BreathingThere is a special breathing technique we use in Pilates that allows us to maintain a contractionof the abs throughout an exercise. It is called lateral breathing. HOW? In lateral breathing webreathe deeply, all the way down the spine and into the pelvic bowl, but emphasize expandingthe breath into the back and sides of the ribcage.WHY? When abdominal muscles are engaged properly, they protect the spine and act like asupportive corset for the whole trunk. Knowing how to breathe well while keeping the abscontracted gives extra support throughout an exercise. With lateral breathing Pilates exercisesare performed with greater ease. It helps makes scooping the abs easier and enhances thesense of lengthening the spine with the breath.While lateral breathing is the technique to use when keeping the abs engaged during an inhale.It is not necessary to contract the abdominals all the time. Diaphragmatic breathing, with anatural extension of the belly on an inhale, is still the healthiest way to breathe regularly. (Whennot performing Pilates exercises) Adding lateral breath to your diaphragmatic breathing willincrease your overall breathing capacity.I.Primary muscles of respiration1.Diaphragm Origin : Inner surface of the body wall: sternal portion – back of the xiphoid process;costal portion – inner surfaces of the lower six ribs; lumbar portion – anterior bodiesof lumbar vertebraeInsertion: Central tendon Action: Draws the central tendon downward increasing thoracic cavity volume duringinhalation2.- External Intercostals (run in the same direction as external obliques) Origin: Inferior border of the rib above Insertion: Superior border of the rib below Action: Elevation of the ribs during inhalation- Internal Intercostals (run in the same direction as internal obliques) Origin: Superior border of the rib below Insertion: Inferior border of the rib above Action: Depression of the ribs during exhalation- Innermost Intercostals Origin: Lower border of the rib, inserting into the superior border of the rib below. Action: 1) Reduces thorasic volume by depressing the ribcage (the interosseous part)2) The intercondral part elevates the ribs.Pilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved17

Respiratory System cont.3.The abdominal muscles (Chief Expiratory muscles)- External obliques- Internal obliques- Rectus abdominus- Transverses abdominusThese muscles must be able to contract sufficiently to raise the intra-abdominal pressure to meetincreased demands of breathing – especially sudden expulsive acts.II.Accessory muscles of respiration-Scalenes-Sternocleidomastoid-Serratus anterior-Pectoralis major & minor-Serratus posterior superior-Serratus posterior inferior-Upper trapezius-Latissimus dorsi-Erector spinae (Thoracic)-Levatores costaremPilates Dynamics Teacher Training CentreCopyright 2016 Pilates Dynamics Studio All rights reserved18

Teaching Principles, Exercise Description & AnalysisIn order to fully understand exercises and movement it needs to be analysed. Once analysed the pilatesinstructor can apply the movement in an appropriate way and of course in an effective way. Exerciseshould always be selected in line with an outcome. This will assist in establishing programs based onclient needs, goals and ability.Muscle FocusThe muscle focus refers to muscles or groups of muscles that are the primary focus of an exercise.ObjectivesWhy are we doing this exercise? The objectives relates to the broader context of an exercise or an action.Although there may be one muscle focus, exercises can have various objectives, as can be seen laterwhen we learn the muscle focus of an exercise together with the objective of that exercise. Looking at thePelvic Curl, the Muscle focus would be the abdominals and hamstrings; and the Objectives are, spinalarticulation, hip extensor control and pelvic lumber stabilization.CuesThe Cue relates to the execution of the exercise. Muscle Focus gives an exercise direction. Objectiveswill provide the full potential, reasons and goals of doing the exercise. None of the aforementioned can besuccessful without the Cues, which relates to precision which is a principle of Pilates. We need to practiseprecision in order to get results. The ability to cue and to communicate well is crucial and improves withexperience.NB: Paint a picture (use an analogy) and make your cues come across in a language that your client willunderstand!Stabilizers, Initiators and Movers (SIM)Each exercise can be broken down into muscles that stabilize the movement (stabilizers) and muscles thatproduce the movement (movers). Both are important in maintaining the integrity of the exercise.Synergists, which might be movers or stabilizers,

“Pilates Anatomy” by Rael Isacowitz & Karen Clippinger Anatomy of Movement by Blandine Calais-Germain Pilates by Rael Isacowitz (Your complete guide to mat work and apparatus exercises) Pilates for Pregnancy by Lynne Robinson Return to Life by Joseph Hubertus Pilates &