STOTT PILATES; Intelligent Exercise. Profound Results.; CORE Athletic Conditioning & Performance Training; Fitness Circle; Flex-Band; Leaders in Mindful Movement; Merrithew; Merrithew Publishing; Stability Chair; The Professional’s Choice; Total Barre; and ZEN•GA are trademarks or registered trademarks of Merrithew International Inc. Halo® Training is a registered trademark of HALO Rehab and Fitness, LLC.
Pelvic Placement
PELVIC PLACEMENT PRINCIPLE EXPLAINED
STOTT PILATES emphasizes stabilization of the pelvis and lumbar spine in a variety of positions. Two positions most often used to achieve stability are neutral and imprint.
In neutral placement the normal curve, slightly convex anteriorly, of the lumbar spine is present. In most cases when supine, the triangle formed by the ASIS and the symphysis pubis should lie parallel to the mat. This is the most stable and optimal shock-absorbing position and a good place from which to promote efficient movement patterns. If the pubic bone is lower than the ASIS, an anterior pelvic tilt results; if the pubic bone is higher, a posterior pelvic tilt results.
Neutral alignment should not be achieved by forcibly arching the back, but rather by allowing the weight of the sacrum to rest on the mat resulting in a natural lordosis of the lumbar spine. While breathing and engaging abdominals in this position no strain should be felt through the spinal extensors in the lumbar area. If muscular tension occurs, shift the pelvis slightly toward an imprinted position. It is more important for the abdominal wall to be engaged and the lumbar area to be stable and unstrained than for the ASIS and pubis symphysis to lie in the same horizontal plane. For example, someone with large gluteal muscles might actually create an exaggerated lordosis in the lumbar spine by trying to have the ASIS and pubic bone lie in the same plane.
Imprinted placement refers to a slight posterior pelvic tilt with slight lumbar flexion. The normal curve of the lumbar spine lengthens toward flexion by engaging the oblique abdominals to approximate the pelvis toward the rib cage anteriorly.
When supine, the pubic bone will be slightly higher than the ASIS. The pelvis is not so tilted that the sacrum curls off or loses contact with the mat. It is not necessary to press the lower back all the way into the mat or to tuck under by overusing the rectus abdominis or gluteal muscles as this may decrease stability. The degree of contact between the lumbar spine and the mat will differ from person to person.
An imprinted position should be used to ensure stability of the pelvis and lumbar spine if neutral alignment cannot be stabilized. When the load is greater than the strength of the abdominals, placing them in a shortened position will provide the mechanical advantage to maintain engagement and stabilize the lumbo-pelvic region. This will often be useful when certain postural tendencies are present (for example, lordosis). When the lower limbs are secure on the mat or other apparatus in a closed kinetic chain, the pelvis and spine are ideally neutral. Performing an open kinetic chain exercise with the pelvis and lumbar spine in an imprinted position will increase stabilization. Once enough strength has been developed through the abdominals to stabilize, a neutral placement can be maintained in an open kinetic chain.
When describing the position and movement of the pelvis, we use neutral to refer to the spine or pelvis being neutral in the sagittal plane, i.e. no flexion or extension through the lumbar spine. Sometimes we may be laterally tilting the pelvis or laterally flexing or rotating the spine, but we still refer to the spine and pelvis as neutral as long as they are neutral in the sagittal plane.
When looking at pelvic placement, we need to consider the relationship of the pelvis to the lumbar spine and hip joints, as different starting positions and movements will affect its alignment.
Pelvic Placement
Scapular Movement & Stabilization
SCAPULAR MOVEMENT & STABILIZATION
PRINCIPLE EXPLAINED
Stabilizing the scapulae (shoulder blades) on the rib cage is extremely important as they serve as an anchor for the arms as well as support the cervical spine. When this is not done, there is a tendency to overwork the muscles around the neck and shoulders.
Be aware of scapular stabilization at all times: a) when the spine is neutral and the arms are resting; b) when the spine is flexing or extending; c) when the arms are moving in any direction. Due to the lack of direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward (elevation), downward (depression), inward (retraction) and outward (protraction), can rotate upward or downward, or perform any combination of the above.
Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained
The shoulders should not be allowed to give in to excessive movements. The scapulae should lie flat on the rib cage and glide across it without winging markedly (this refers to the medial border of the scapulae coming away from the rib cage). Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate and upwardly rotate during overhead movements and protract during thoracic flexion.
Be aware that a neutral placement of the scapulae may be slightly different from a particular individual’s natural resting position. An ideal working alignment must be established for each individual. Scapular stabilization should be part of the initiation of all exercises, and established before the movement of exercise begins. When flexing the torso off the mat from a supine position, scapular stabilization will discourage neck tension and excessive protraction of the scapulae and medial rotation of the humeri. Spinal extension should be initiated with stabilization of the scapulae while reaching the top of the head away from the tailbone. This limits the tendency to over-exaggerate movements and decrease dynamic stability through the whole upper kinetic chain.
Throughout this manual, when describing the exercises, we will refer to the scapular stabilizers collectively rather than naming individual muscles. The focus is on serratus anterior, trapezius, rhomboids, levator scapulae and pectoralis minor.
Footwork
CONSISTENT POSITIONING
The following remain constant in Footwork and Single Leg.
STARTING POSITION
Seated, close to front of Chair. Pelvis and spine neutral. Elbows flexed with forearms linked around handles, scapulae stabilized. Knees flexed and pedal as high as pelvis and spine can remain in neutral.
FOCUS
w use deep support muscles to stabilize torso; do not rely on arms
w maintain pelvis neutral; avoid anterior or posterior tilt
w sit as close as possible to front of Chair in order to encourage engagement of hip extensors as pedal is pressed
w avoid tension in neck and shoulders
w maintain neutral alignment through torso with shoulders directly over hips
w maintain leg alignment (i.e. knees pointing over center of feet)
springs: 2 heavy low 2 light top
1. TOES APART HEELS TOGETHER
STARTING POSITION
Balls of feet on pedal, toes apart, heels together. Legs laterally rotated, knees just wider than shoulder-distance apart.
EXERCISE
To prepare, inhale…
EXHALE squeeze heels together and extend knees to press pedal down as far as torso stability can be maintained.
INHALE flex knees and hips, controlling return of pedal.
Complete 10 repetitions.
FOCUS
w keep heels together and avoid movement at ankle joints
w work both legs equally
w maintain same amount of lateral rotation throughout
Toes Apart Heels Together
1. starting position
2. WRAP TOES
STARTING POSITION
Distal ends of metatarsals on pedal, toes gently flexed around pedal without clenching, ankles dorsiflexed. Legs parallel and adducted.
EXERCISE
To prepare, inhale…
EXHALE keep ankles dorsiflexed and extend knees to press pedal down as far as torso stability can be maintained.
INHALE flex knees and hips, controlling return of pedal.
Complete 10 repetitions.
FOCUS
w maintain position of feet; do not allow toes to unwrap
w keep ankles in dorsiflexion
w maintain inner thigh connection with legs parallel
w work both legs equally
3. HEELS ON PEDAL
STARTING POSITION
Heels on pedal, ankles dorsiflexed. Legs parallel and adducted.
EXERCISE
To prepare, inhale…
EXHALE keep dorsiflexion at ankle and extend knees to press pedal down as far as torso stability can be maintained.
INHALE flex knees and hips, controlling return of pedal.
Complete 10 repetitions.
FOCUS
w keep soles of feet as though on an imaginary floor
w keep ankles in dorsiflexion
w maintain inner thigh connection with legs parallel
w work both legs equally
Wrap Toes
Heels on Pedal
Knee Raises
no springs
STARTING POSITION
Hands holding top of handles, supporting body weight, facing away from Chair. Torso vertical, imprinted position. Legs straight, parallel and adducted, hips flexed slightly to reach legs forward of Chair. Scapulae stabilized.
EXERCISE
To prepare, inhale…
EXHALE stabilize torso and scapulae and flex knees and hips, pulling knees as high up as possible toward torso.
INHALE extend knees and reach feet down in front of Chair, returning to starting position.
Complete 5 – 10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to increase flexion as legs raise and maintain imprint as legs lower; hip flexors concentrically to pull knees up, eccentrically as legs lower; latissimus dorsi, pectoralis major, anterior and posterior deltoids, biceps and triceps isometrically to stabilize shoulders and arms; scapular stabilizers, especially lower trapezius
STABILITY: torso; scapulae and arms
MOBILITY: hip and knee flexion and extension
ENDURANCE: stabilizers of scapulae and arms to support weight of torso
FOCUS
w maintain scapular stabilization throughout exercise
w do not allow pelvis to tilt anteriorly as legs lower; maintain an imprinted position
2. lift knees
Knee Raises
1. starting position
return
Scapula Isolation Standing
springs: 2 heavy low 1 light top
STARTING POSITION
Hands holding top of handles, supporting body weight. Facing away from Chair. Torso vertical, pelvis and spine neutral. Balls of feet on pedal, ankles plantar flexed. Legs straight, parallel and adducted. Scapulae stabilized.
EXERCISE
INHALE with control, allow scapulae to elevate as body lowers, lowering pedal.
EXHALE slide scapulae down back to bring body up and allow pedal to lift.
Complete 5–10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; gluteus maximus, hamstrings and adductors isometrically to stabilize pelvis on femurs; obliques and erector spinae isometrically to stabilize torso in neutral; latissimus dorsi eccentrically as shoulder girdle elevates, concentrically to depress shoulder girdle; scapular stabilizers, especially lower trapezius
STABILITY: torso; pelvis on femurs; arms
MOBILITY: scapular elevation and depression
FOCUS
w maintain connection of lower trapezius and latissimus dorsi as shoulders elevate; do not allow shoulders to round forward w maintain pelvis and spine in neutral throughout exercise w keep arms straight throughout exercise, but avoid locking or hyperextending elbows
MODIFICATION
1. FACING CHAIR. Repeat exercise with torso facing Chair. Torso and hips as neutral as possible with feet on pedal.
1, Facing Chair
Isolation Standing starting position
2. control elevation of shoulders
3. slide scapulae down
Scapula
Modification
Torso Press Sitting
springs: 1 heavy low 1 light top
NOTE: Trained professional must spot throughout exercise, ensuring exerciser’s control of pedal at all times so it does not release suddenly, and ensuring that exerciser does not lose balance. Spotter must not lean over pedal.
STARTING POSITION
Seated in center of Chair, facing back, weight back of sit-bones. Lumbar spine slightly flexed, thoracic spine lengthened. Legs straight, parallel and adducted, reaching on a diagonal (Teaser position). Heels of hands on pedal. Arms straight and medially rotated, fingers toward Chair. Scapulae stabilized.
NOTE: Be careful not to sit too far back; allow enough room for sacrum area to roll onto Chair and not off it.
EXERCISE
To prepare, inhale…
EXHALE keep legs stable on diagonal and roll ASIS away from front of femurs, trying to increase spinal flexion. Simultaneously, keep arms straight and press pedal down. Roll back far enough that sacrum area contacts Chair, keeping abdominals flat.
Then…
INHALE roll rib cage toward pelvis and roll forward just enough to allow pedal to lift.
EXHALE keep legs stable, try to increase spinal flexion and roll back to press pedal down.
Complete 5 – 10 repetitions.
To finish…
INHALE roll forward, returning to starting position and bringing pedal all the way up.
1. starting position
Torso Press Sitting
springs: 2 heavy middle
NOTE: Trained professional must spot throughout exercise, ensuring exerciser’s control of pedal at all times so it does not release suddenly, and ensuring that exerciser does not lose balance. Spotter must not lean over pedal.
STARTING POSITION
Stand, facing Chair. Legs straight and adducted with balls of feet on pedal, ankles plantar flexed. Spine flexed. Back of pelvis drawn toward back of femurs. Arms long with hands holding back or sides of Chair, scapulae stabilized.
EXERCISE
To begin…
INHALE dorsiflex ankles and lower heels.
Then…
EXHALE plantar flex ankles, maintain spinal flexion and lift lumbar and pelvis up toward ceiling to lift pedal, allowing weight to shift more onto hands. Exhale for 3 counts, lifting pedal higher in time with breath, increasing flexion with each pulse.
INHALE lower down with control to bring pedal just above metal base.
Complete 3 repetitions.
On last repetition, lower pedal all the way down.
Complete 3 repetitions of entire sequence.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to maintain spinal flexion; hip flexors concentrically as pedal lifts; deltoids concentrically as pedal lifts; hip extensors to keep back of pelvis drawn toward back of femurs; scapular stabilizers
STABILITY: spine in flexion; scapulae and arms
MOBILITY: pelvis on femurs; shoulder extension and flexion
ENDURANCE: abdominals to maintain flexion; scapular and arm stabilizers
BALANCE: on hands and balls of feet
FOCUS
w maintain scapular stabilization to avoid sinking through shoulders
w keep head and cervical spine in line with thoracic spine; think of dropping top of head toward floor
w think of increasing flexion of lumbar spine to lift up
w stabilize around shoulders and through arms to avoid losing control and feeling of being thrown too far by pedal
MODIFICATIONS
1. OMIT PULSES. Just exhale to lift up and inhale to lower.
2. STRAIGHT BACK. Complete exercise, maintaining torso in as close to neutral position as possible. Imprint spine slightly if unable to stabilize.
MODIFICATIONS USING SPLIT PEDALS
1. BILATERAL. Split pedal and complete exercise, keeping both sides of pedals even.
2. RECIPROCAL. Exhale to flex spine and lift pedal, then stay at top of movement and flex knees alternately, passing pedals by each other as if running. Maintain torso flexion and height of pelvis without allowing torso rotation.
3. RECIPROCAL WITH LIFT & LOWER.
EXHALE for 4 counts with reciprocal movement of legs, gradually lifting pedal.
INHALE for 4 counts with reciprocal movement of legs, gradually lowering pedal.
Maintain torso flexion without allowing rotation.
4. return
1. flex one leg
2. switch legs
Modification 2 using Split Pedals, Reciprocal
Mermaid Kneeling
springs: 1 heavy low 1 light top
NOTE: Place floor mat or rubber pad in front of Chair to make starting position more comfortable.
STARTING POSITION
Kneel on floor in front of Chair, facing side. Pelvis and spine neutral, pelvis neutral on femurs. Knees hip-distance apart. Hand closest to Chair on pedal, other arm out to side. Scapulae stabilized.
EXERCISE
To prepare…
INHALE stabilize scapula and reach outside arm overhead.
Then…
EXHALE keeping scapulae stabilized, initiate from top of head and laterally flex spine toward pedal. Press pedal down and keep free arm overhead.
INHALE initiate from the lower spine and return torso to neutral, controlling return of pedal. Free arm stays overhead.
