Monday, January 9, 2012
STOTT PILATES
FIVE BASIC PRINCIPLES
The STOTT PILATES method takes a contemporary, anatomically-based view of the original Pilates method. It differs from the original method in that STOTT PILATES integrates modern exercise science and rehabilitation principles; removes contraindicated exercises; and emphasizes neutral alignments, core stability, and periphery movement. The incorporation of these modern theories involve the biomechanical principles of breathing, pelvic placement, rib cage placement, scapular movement and stability, and head and cervical placement. According to Moira Merrithew, the founder and executive director of STOTT PILATES, “By introducing these principles and reinforcing them over time, awareness of how the body moves is developed. This mind-body awareness ensures focus on precision and control to realize the full benefits of any exercise program.”
1. Breathing
Proper breathing with the awareness of body positioning and stabilization should precede and accompany all movement. STOTT PILATES emphasizes a three-dimensional breath pattern, expanding the rib cage in all directions upon inhalation, particularly laterally and posteriorly. This encourages oxygenation deep into often under-utilized lobes of the lungs. Effective oxygenation of the blood will promote mental focus and ease tension in the neck and shoulders during movement.
A deep exhalation through pursed lips allows for greater activation of the deep core stabilizers, supporting the lumbo-pelvic region through exercises. The rib cage closes in and down during exhalation, bringing the spine into slight flexion. Because of this natural movement, an exhale is often encouraged to accompany and facilitate spinal flexion. During inhalation, the rib cage opens out and up, extending the spine slightly. Therefore, an inhale is often encouraged to accompany and facilitate spinal extension.
2. Pelvic Placement
The original Pilates method focused on flattening the spine. Students were encouraged to keep their lower back in contact with the floor, causing them to work in a pelvic tilt. STOTT PILATES works to restore the natural curves of the spine in proper balance, therefore avoiding excessive pressure on vertebral discs, and inflammation and irritation of spinal joints and ligaments. Modern exercise science has shown that a neutral pelvis brings the spine into its most stable and shock-absorbing position, and allows for greater efficiency of movement.
In a neutral pelvic position, the top front tips of the hips bones are in the same plane as the pubic bone, and a natural anterior curve of the lumbar spine is present. Neutral positioning should not be reached by forcing an arch in the lower spine. No strain should be felt in the lower back. If one does experience muscular tension in a neutral position, an imprinted position should be used.
An imprinted position is a slight posterior tilt of the pelvis with slight lumbar flexion, shortening the distance between the front of the rib cage and the hips. This position is achieved with assistance from the abdominal obliques, not from the overuse of the rectus abdominis or from the gluteals. It should not be a feeling of tucking the bottom under so much as slightly pulling the hips and ribs toward each other.
The imprinted position is used to bring stability to the lumbo-pelvic region when a neutral position cannot be maintained. The shortened position of the abdominals, specifically the obliques, makes it easier to hold and sustain positioning when abdominals are being strengthened. When enough strength and stability have been developed, a neutral position may be used.
3. Rib Cage Placement
The rib cage is fastened to the thoracic spine. The abdominal wall attaches to the lower rib cage, so the abdominals must be engaged to hold the rib cage, and consequently the thoracic spine, in place. It is common to lose abdominal connection and allow the rib cage to lift and open while lying supine, while lifting the arms, and while inhaling. Therefore, extra attention is encouraged in these situations.
When lying supine with the pelvis in a neutral, a feeling of weight in the sacrum as well as in the rib cage assists in maintaining a neutral spine. This should not be a feeling a force, simply heaviness.
A sense of three-dimensional breathing should be maintained with the rib cage expanding in all directions during inhalation. The sides of the rib cage should be allowed to close in toward each other during exhalation, but should not be forced down which can flex the spine and throw off stability and alignment.
4. Scapular Movement & Stabilization
A sense of stability, not rigidity, should be maintained at all times, whether or not there is movement of the arms or spine. As the arms move, it is important to maintain width across the front and back of the shoulder girdle and to keep the ears pulling up away from the shoulder. Shoulders should not be rounded forward or squeezing together in the back. The scapulae will move as the arms move, but should lie flat on the rib cage and glide across it without pulling away or “winging”.
5. Head & Cervical Placement
A forward head position, caused by hyperextension of the cervical spine, causes unnecessary tension. Cranio-vertebral flexion is therefore emphasized. This should be a feeling of lengthening through the back of the neck with a slight chin nod, as opposed to jamming the chin down toward the chest. An orange should be able to fit between the chin and the chest.
Before contracting the abdominals and flexing the upper torso, scapular stabilization and cranio-vertebral flexion should be established. Specific focus should be placed on creating an even flexion through the thoracic and cervical spine. When extending the upper torso, focus should be on creating an even extension through the thoracic and cervical spine, while avoiding overextension and compression in the cervical area. Attention should be given on the direction of eye gaze, as this greatly determines the degree of flexion or extension in the cervical spine.
Sources:
STOTT PILATES Teaching Guide: Matwork [Jan. 2008]
www.stottpilates.com/aboutus/resources/PDFs/4B-SP_5basic%20principles.pdf
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