Terms in this set (53)
Articulate the Spine:
when moving the spine each vertebrae is differentiated from the next (e.g. a roll down from standing or a roll up from supine).
The torso forms a "C" shape curve with the concavity at the front of the body. This is achieved by drawing the abdominal muscles inward and upward.
the collective muscles of your abdominals, gluteals, and lower back. All of which form a support structure for the spine and pelvis area.
Navel to Spine:
Imagery used to start the action of your bellybutton drawing closer to your spine, resulting in the engagement of your powerhouse.
a conditioning method developed by Joseph Pilates over 70 years ago. A series of exercises that brings attention to the body-mind connection and are flowing movements executed without stress.
expands the ribs sideways with each breath. This technique allows us to engage the core while simultaneously taking deep breaths and maintaining a relaxed upper body.
Fully expanding in:
Sides of ribcage
: placing both hands on either side of your ribcage, breath in allowing your ribs to push outward laterally into your hands without expanding the belly.
breathe out collapsing your ribs as far as possible and feel the two sides of your rib cage come together.
is an undeviating vertical line that serves as a reference when evaluating postural alignment. The line provides a reference for viewing the positions of the: ears, shoulders, spine, hips, knees, ankles, and feet.
occurs in a healthy strong spine, by a plumb line through the center of the body, landing just in front of the ankle.
occurs as a result of poor body mechanics and weak muscular structures. Posture is usually slumped forward with chest muscles that are concaved and shoulders that are rounded forward, which results in the tipping of the pelvis.
The act of sliding or depressing the shoulder blades down the back and away from the neck and head.
Pelvic Floor Muscles:
are several layers of muscles at the bottom of the pelvis. Engagement of the pelvic floor simultaneously with the abdominals helps to stabilize the pelvis.
forms the deepest layer of the abdominals, wrapping around the body like a corset. The tranversus assist with spinal stabilization.
Flexion/Extension/Hyperextension of the Spine:
Joint movement terminology of the spine. Flexion is bending forward, extension is straightening (moving from a flexed position), and hyperextension is moving in extension past the plumb line.
Dorsiflexion/Plantar Flexion of the Ankle-Foot:
Dorsiflexion is bringing the toes up towards the shins (flexing the foot) and plantar flexion is bring the toes downward (pointing the foot)
Regions of the Spine - Cervical/Thoracic/Lumbar:
Seven vertebrae are located in the neck region and are called cervical vertebrae, twelve are in the chest region and are called thoracic vertebrae, five are in the low back region and are called lumbar vertebrae
Correct breathing oxygenates the blood and increases circulation. In Pilates, a structured breathing technique is an effective tool that is meant to enhance and ease your movements.
Pilates is often described as "movement flowing out from a strong center." Your center is the foundation for all of your movements. No arm or leg gesture occurs without a strong and stable center. We define the "center" as the wide band of midsection from your navel around to your lower back, extending from your lower ribs to just below your buttocks. Each and every exercise focuses on strengthening this center.
There are no mindless or careless moments in Pilates. Rather than diverting your attention or allowing your thoughts to wander, focus your mind on the task at hand. During each portion of every movement you should be conducting an internal dialogue, directing your body through the exercise. When you can perform a mental checklist during each exercise, you will have begun to master the learning process. Concentrate on what is correct and what is incorrect, and concentrate on improving your form by focusing on every detail.
26. Precision elevates the benefits of each exercise from superficial to intense. Do not focus simply on completing an exercise but on performing it as perfectly as possible. Apply precision to all aspects of your workout and your body benefits. "What is balance of body and mind...conscious control of all muscular movements." Be precise in your approach, your focus, and your form. It is not the structure of the exercise but the work you put into it that determines your results.
Flow is one of the principles that distinguishes Pilates from other fitness regimes. Movement is by nature continuous: in daily life, movements are connected to one another and are never fragmented or isolated. In your Pilates workout, concentrate on flow during each individual exercise, but also as you thread each exercise together. Executed this way your workout will improve your balance, control, and coordination, thus preparing your body for the rigorous demands of daily life.
32. Joseph Pilates dubbed his method "Contrology" or "The Art of Control." In any physical science, control must be practiced and developed. Pilates requires the complete control of your body by your mind. Every motion you perform should be meticulously calculated and planned for. In this way, the Pilates method reduces the risk of injury and trains your body for life in the same way that an athlete's training regime prepares him for an event.
asthma, rickets, & rheumatic fever
asthma, rickets, & rheumatic fever
Pilates Original name
Benefits of Pilates
Flexibility & Posture
Pre- and post-natal reshaping
Reduces stress, fatigue, discomfort, and pain
6 Pilates Principles
4. Fluidity of Movement
*Mind over motion
*Mind over motion
Fludity of Movement
*Execute movements with control
*Inhale through nose
*Exhale through mouth
*Inhale of prep, Exhale while performing
Diaphragmatic breathing for daily health benefits
The healthiest way to breathe each day
Inhale with natural extension of belly
Use diaphragmatic breath daily & lateral breath during your practice will increase over-all breathing capacity.
Benefits of Breathing Well with Abs Contracted
Ability to perform Pilates with ease
Easier to keep the scooping of abs
Enhanced sense of lengthening spine
Increases blood circulation
Balances nervous system
Lowers blood pressure
Improved skin tone
Paired muscle running vertically
Key postural muscle for flexing lumbar spine
Well-defined rectus abdominis is "6 pack"
Plays role in respiration
Outermost fibers of the trunk.
Fibers run diagnoally V shaped
Both the external and internal oblique muscles are involved in knitting ribs to pelvis, lateral flexing, and roating trunk
Same side roators
fan like fibers extend all the way around the side to the lower back
Not involved in the movements of the trunk.
Plays a function in forceful expiration of air from the lungs & compression of the internal organs.
Starts just below the skull
Ends just above thoracic spine
Made up of C1 - C7
Shape of backwards "C"
More mobile than other parts of spine
Very flexible, but at risk for injury
Head 12 - 15 lbs, limited muscle support
Middle 12 vertebrae,
T 1 - T 12
Connect to ribs
Form part of back wall
Regular "C" shaped curve
Has very narrow, thin intervertbral discs
Limited spinal movement
Less space inside spinal canal
Also known as low back
L1 - L5
Shape is like a backwards "C"
Lumbar vertebrae are the largest of spine
Has more spinal canal area for nerves
Connected to pelvis
Portion where most weight bearing and body movement takes place
People overload and damage
Large triangle shaped bone made up of 5 fused vertebrae
Made up of 4 (sometimes 5) vertebrae
All fused together
Totall of 24 vertebrae plus sacrum and coccyx
Long bone in top half of arm
Hip- Knee- Ankle
Important for good posture
Feet hip width
Ankles below knees
Knees and ankles aligned
***Maintaining this element of placement helps create balanced posture whether standing, prone, or supine
Back has its 3 natural curves
(Cervical inward, thoracic outward, lumbar inward)
Used when both feet are on floor as it is most stable and provides shock absorption
Shortening obliques, creating slight posterior tilt
Used when we lift 1 or both feet off the floor
Pilates emphasizes breathing laterally and in the posterior region of rib cage.
Engaging abs keeps ribs connected and stable (when ribs lift, engagement is lost)
Ribcage stability necessary in keeping thoracic spine stable and in neutral
Shoulder blades have lots of mobility (no bony attachments to spine and ribs)
Need to remain retracted and depressed
Keeps us from overworking traps, neck, and upper shoulders
Should keep natural curve when neutral
Cervical flexion occurs if thoracic spine flexes
Cervical nod stabelizes and minimizes strain on cervical spine
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