Pilates 101 Manual

Chapter 2 Terms used in Pilates

Abdominal Muscles:
These muscles are comprised of four muscles:

· rectus abdominis
· external oblique
· internal oblique
· transverse abdominis

Together these muscles form a girdle spanning from the front of the torso to the back, up into the
ribs and down into the pelvis. This abdominal wall not only helps to stabilize the abdominal
region, but also the whole body.

The deepest layer of the abdominal muscles is the transverse, followed by the internal oblique,
external oblique, and then the rectus abdominis being the most superficial.

Abduction:
A muscle contraction or movement that brings a limb farther away from the midline of the body.

Adduction:
A muscle contraction or movement that brings a limb closer towards the midline of the body.

Antagonist Muscle:
A muscle that works in opposition to another muscle. The hamstring, gastrocnemius, and
popliteus oppose the quadriceps around the knee.

Anterior:
Towards the front surface of the body.

Anterior Tilt of Pelvis:

A placement of the pelvis in which the ASIS are tipped forward, more anteriorly, than the pubic
bone and significantly lower than the PSIS.

ASIS:
Common acronym which stands for anterior superior iliac spine. They are also called the hip
bones which are located right underneath front pockets in pants.

In pilates we commonly palpate the ASIS to feel for level hips or movement in the pelvis when
aiming for stabilization.

Atlas:
The first vertebra in the spine right below the base of the neck. The first, of two, vertebra that are
put into flexion during a head nod.

Axis:
The second vertebra in the spine below the base of the neck. The second vertebra that is put into
flexion during a head nod.

Bilateral:
A movement using both sides.

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Cervical Vertebrae:
These seven vertebrae are located in the neck. These vertebrae are the most mobile of the
vertebrae in the spine.

Coccyx:
Commonly known as the tailbone. Comprised of three or four fused bones, the coccyx is located
directly beneath the sacrum.

Concentric muscle contraction:

A shortening of a muscle during contraction.

Eccentric muscle contraction:

A lengthening of a muscle while contracting.

Extension:
The movement of a joint which is increasing the joint angle.

Flexion:
The movement of a joint which is decreasing the joint angle.

Head Nod:
The flexion of the first two vertebrae, atlas and axis, of the cervical spine to protect the head and
neck from injury.

Hip Flexors:
The muscles which are commonly referred to as a group which flex the leg at the hip. They hip
flexors are:

· rectus femoris
· gluteus medius
· gluteus minimus
· pectineus
· tensor fasciae latae
· sartorius
· psoas major
· iliacus

Hyperextension:
Movement of a joint which is past, or greater, than a healthy anatomical position. Often this
occurs in elbows and knees and is referred to as a “locked” elbow or knee.

In Pilates hyperextension is avoided upon because of the unhealthy stress and weight that is put
on the joint, instead of the engagement of the muscles around the joint to support the joint in
movement.

Imprinted Pelvis:
The position that is used in Pilates to protect the low back and strengthen obliques. The position is
obtained by lengthening the low back and shortening the distance between the lowest rib and the
ASIS. There would be no gap between the lumbar and the mat in most cases.

Insertion of a Muscle:
The place of attachment of a muscle to a bone which is more mobile. The other attachment site is
the origin.

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Isometric Contraction:
A muscle contraction which does not change in muscle length with the increase of tension. E.g.
muscles which stabilize the torso during the hundred.

Kyphosis:
A condition in which the natural curve of the thoracic spine is increased, also known as
hunchback.

Lateral Breathing: Directing the breath into the sides and back of the ribcage.

In lateral breathing we breathe deeply, all the way down the spine and into the pelvic bowl, but
emphasize expanding the breath into the back and sides of the ribcage.

When the abs are pulled in properly, they protect the spine and act like a supportive corset for the
whole trunk. Knowing how to breathe well while keeping the abs contracted gives us extra
support throughout an exercise. As you practice lateral breathing, you will find that you are able
to perform Pilates exercises with greater ease. It helps make the scoop of abs easier and enhances
the sense of lengthening the spine with the breath.

Lateral Pelvic Tilt:

A type of pelvic tilt in which one side of the pelvis is higher than the other.

Ligament:
Connective tissue which connects bone to bone.

Lordosis:
A condition which is described as when the natural curve in the lumbar spine is increased, when
viewed from the side.

Lumbar Vertebrae:
These five vertebrae are located in the lower back. These vertebrae are larger are made to help
support weight of the upper body.

Lumbo-Pelvic Region:
A term that is used often in Pilates to describe the area including the pelvis and lumbar vertebrae.
Often this term is used when talking about neutral or imprinted pelvis. Usually we say lumbo-
pelvic region instead of spine or pelvis because neutral and imprint involves both the pelvis and
spine.

Medial:
These are movements which draw closer to the midline.

Neutral Pelvis: When the pelvis is neutral, the pubic bone and the hip bone are in the same plane.
This means that the pelvis is not rotated forward in a hyperextension of the spine, or tilted back in
a tuck.

Neutral Spine: Neutral Spine is the natural position of the spine when all body parts are in good
alignment. When the spine is in neutral, the pelvis is neutral and the natural curves of the back,
those of the cervical and lumbar spine, are maintained.

Origin of a Muscle:
The attachment of a muscle to a bone which is more stationary. The other attachment end is the
insertion.

Pelvis:
The area of your body which is composed of two hip bones, sacrum, and coccyx.

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Pelvic Rotation:
This occurs when the pelvis is rotated counter-clockwise or clockwise. It is often evident by
placing a hand on each ASIS and feeling if one if pushed further forward than the other.

Pelvic Floor:
The pelvic floor forms a sheet of muscles between the pubic bone, coccyx, and the ischium.
It is important to engage the pelvic floor because it helps fire the transversus and stabilize the
pelvis.

Pelvic Tilt:
This happens when the pelvis is tipped too far anteriorly (ASIS lower than PSIS) or posteriorly
(PSIS tipped lower that ASIS.) The ideal is neutral.

Note: In women a neutral pelvis will have the ASIS very slightly lower than the PSIS.

Pilates stance: Pilates stance refers to a slightly turned out position of the legs. The legs are
rotated outward at the hip, leaving the heels together and the toes apart. This position emphasizes
the center line of the body.

Posterior:
Pertaining to the back surface of the body.

Posterior Tilt of Pelvis:

This occurs when the PSIS is lower than the ASIS. In women, the ASIS is slightly lower than the
PSIS for a neutral position. If a woman’s ASIS and PSIS are level she is considered slightly
posteriorly tilted.

PSIS:
Common acronym which stands for posterior superior iliac spine. They are located in the low
back at the base of the [Link] your hands on your hips with your fingers towards your stomach
and your thumbs towards your back, your thumbs should naturally be resting very close to them.

Look for the ‘little dimple’ over each PSIS.

Prone:
A position, lying down, which means that you are facing down to the mat.

Range of Motion:
The movement that is created from a joint by contracting muscles.

Sacrum:
These fused four or five vertebrae are located directly below the lumbar vertebrae and situated in
the back and between the crests of the pelvis.

Scapulae:
Also referred to as shoulder blades, these bony protrusions lay freely on the back. Because of their
unique attachment to the back, muscular connection is quite important here.

Scoop the abs: Scooping the abs is a fairly literal image whereby in Pilates we want to lengthen
and deepen the abdominals in toward the spine, feeling as if we are hollowing out the abdominal
area.

Sit Bones:
Also known as the ischial tuberosity, they are the bones that you feel underneath your bottom
when you sit on a hard surface. They are the bones which are the downward protrusions of the
pelvis.

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Spine:
Also called the vertebral column, the spine consists of twenty-four vertebrae. The spine is divided
into different parts. They are:

cervical vertebrae (7)

thoracic vertebrae (12)
lumbar vertebrae (5)
sacrum (4-5 fused)
coccyx (3-4 fused)

Supine:
A position, when lying, which means that you are lying on your back.

Staccato breath:
A short and quick breath pattern which promotes a full breathing pattern and prevents breath
holding.

Tabletop legs: The knees are bent so that the thighs are perpendicular to the floor and the shins
are parallel to the floor.

Tendon:
Tissue that connects muscle to bone.

Thoracic Vertebrae:
These twelve vertebra are located in the thorax. Each of these vertebra have an attached rib and do
not move as much because of their stabilizing and protective jobs.

Unilateral:
A movement using one side while trying to maintain neutral stability throughout the rest of the
body.

Vertebrae:
One of 26 bones that make up the spine and help support the body.

Zip it up: To "zip up" is to drop the chest, pull in all of your abdominal muscles, and to engage
the pelvic floor. The feeling is to bring everything in toward the center line. The image comes
from pretending that you are putting on a pair of very tight jeans.

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Chapter 3 Self Postural Analysis

Postural analysis helps to identify areas where your body may be over compensating itself from
either recent or past injuries such as:-

§ Tightness in the neck

§ Persistent headaches
§ Upper back problems
§ Lower back problems
§ Pelvic tilts
§ Feet alignment

We also look at recent injuries carrying out a range of movements involving the injured part in
order to identify whether it is a muscle, bone or joint problem. Finding out which areas are
affected or whether there is a psychological link to the injury.

Types of Posture
n Good Posture
n Kyphotic-lordotic Posture
n Flat-back Posture
n Sway-back Posture

What is a correct posture?

“…that state of muscular and skeletal balance which protects
the supporting structures of the body against injury or
progressive deformity irrespective of the attitude (erect, lying,
squatting, stooping) in which these structures are working or
resting. Under such conditions the muscles will function most
efficiently and the optimum positions are afforded for the
thoracic and abdominal organs.” (AAOS)

The Line of reference hypothetically is a projection of the

gravity line in the coronal plane, meaning it divides the body
into front and back portions of equal weight. The portions are
not symmetrical. Pelvis is in neutral position: anterior-
superior iliac spines and the symphysis pubis are in same
vertical planes

Line is…
n Through external auditory meatus (Ear)
n Midway through shoulder
n Through lumbar bodies
n Slightly anterior to midline of knee
n Slightly anterior to lateral malleolus

What is a poor posture?

“…faulty relationship of the various parts of the body which produces increased strain on the
supporting structures and in which there is less efficient balance of the body over its base of
support.” (AAOS)

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Kyphotic – Lordotic Posture

This posture can be a result of elongation and weakness neck flexors, muscles that straighten the
back, external obliques, and hamstrings. The Neck extensor, hip flexors, and sometimes lower
back are stronger.

Ideal

Head- Forward
Cervical Spine- Hyperextended
Thoracic Vertebrate- increased flexion
Lumbar Vertebrate- lordosis; hyperextended
Pelvis- Anterior tilt (forward and down)
Knees- hyperextended
Ankle joints- plantar flexed, legs are behind midline

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Flat Back Posture

Head- Forward
Cervical Spine- extended
Thoracic Vertebrate- reduced curvature (extension)
Lumbar Vertebrate – straight (flexion)
Pelvis- posterior tilt (backward) and down)
Hips- extended
Knees- extended
Ankle joints- slightly plantar flexed

IDEAL

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Sway Back Posture

Head: Forward
Cervical Spine -Hyper extended
Thoracic Vertebrate- slight flexion
Lumbar Vertebrate –slight extension
Pelvis-posterior tilt and anterior to midline
Hips- flexed
Knees- Hyper extended

IDEAL

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Scoliosis
Scoliosis is more common among girls and a scoliotic curve is more likely to progress in females
than in males. Curves in the thoracic region or curves where the apex is more caudal (closer to the
head), are more likely to progress than other types of curves. Curves between 60 to 100 degrees
and greater can cause respiratory problems and numerous other health problems. The main goal of
treatment of this is to prevent progression of the curve magnitude.

1. Check if shoulders are level

2. Check distance between arms and
side of body
3. Check if hips are level
4. Check if head is centered over the
pelvis.

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Chapter 4 Basic Principles

There are 5 basic principles which are fundamental to effective and efficient Pilates exercises.
Without following these principles, the exercises would merely be a crunch class without proper
body and mind control.

1. Breathing
The first of the 5 principles is breathing. A relaxed and full breathing pattern promotes focus and
concentration. Proper breathing ensures that enough oxygen is flowing to the muscles that are
being contracted, and helps prevent unnecessary tension.

As the core muscles have to be engaged most of the time, breathing with expansion of the belly is
not possible. In Pilates, intercostal breathing is used. This is a breath pattern involving an
expansion of the rib cage out to the sides and back without allowing the shoulders to lift. Our
lower lobes of the lungs are bigger than the upper lobes, and hence there is more efficient gas
exchange with this breathing pattern. In addition, it will help us engage the transversus abdominis
muscle which in turn stabilize our torso.

In Pilates breathing, we inhale through the nose and exhale through the mouth with pursed lips.

a) Breathing in Sitting Position

Sit up tall with knees bent. Hands gently rest on Exhale, round the back and curl forward.
your shins. Inhale, stay in this position, feel the ribs moving
Inhale, to prepare outwards and backwards.
Exhale, feel the ribs moving towards the midline of
the body.
Repeat for 2 more breaths before sitting up.

b) Breathing in Sitting Position with elastic band

Wrap an elastic band around the rib cage region and

practice intercostals breathing.
Inhale, feel the back ribs pushing against the elastic
band.
Exhale, feel the band becoming loose.
Practice for 5 times.

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c) Breathing in Supine Position

Lie down on the back with knees bent at hip width

apart.
Place the hands at the lower ribs, with the small gap
between both middle fingers.
Inhale, feel the movement of the ribs and middle
fingers moving away from each other.
Exhale, feel the fingers coming closer to each other.
Practice for 5 times.

2. Pelvic Stabilization
Pelvic Stabilization is emphasized as it trains the core muscles correctly without incurring any
strain on the lower back with correct placement. There are 2 important placements for the pelvis
and lumbar region, namely: neutral and imprinted position.

Neutral Imprint Wrong

Lie down on the back with bent Exhale, draw the navel to spine, (X ) DO NOT lift the hips off the
knees. slightly tuck the tailbone under and ground by overusing the abs or the
There exists a small gap between the imprint the lower back onto the gluteal muscles.
lower back and the mat which is the mat.
natural curvature of the lumbar
vertebrae.

Use it when one or both legs are on Use it when both legs are off the
the mat. mat.

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