Pilates

What is Pilates? Pilates is a series of exercises pioneered by the late Joseph H. Pilates. The exercises focus on core strength while incorporating movements of the arms and legs. These exercises are designed to improve muscular strength, endurance, and flexibility and balance the muscles around the joints, improving the way your body functions, looks and feels. Pilates sessions can be done in a private, duet, trio or group setting. See "Group Classes" page for more information on group and semi-private classes.

Why Stott Pilates vs. other forms of Pilates exercise?

Stott takes a modern approach to traditional Pilates exercises by keeping up to date with sports medicine and exercise science research. Stott Pilates has a team of physical therapists, sports medicine and fitness professional that constantly refine the exercises and equipment to meet the latest research in exercise science and spinal rehabilitation. Stott is not just appropriate for elite athletes and dancers, but because it is one of the safest and most effective methods it is also used as therapy for all types of rehabilitation - injury, post-mastectomy/lumpectomy, prenatal, and arthritic conditions just to name a few.

You can take group mat classes or do private or semi-private Pilates reformer sessions with Kim at Woodruff Physical Therapy. You may also with arrange your own private or group Pilates sessions with Kim at your home or office.

Benefits of Pilates Tones & lengthens muscles Increases abdominal & back strength Improves mobility Improves posture & body mechanics Reduces joint & lower back stress

• Balances flexibility with strength Leads to better muscular symmetry
• Heightens body awareness
• Non-impact, easy on the joints
• Can be customized to suit everyone from rehab patients to elite athletes
• Complements other forms of exercise
• Improves sports performance (golf, skiing, skating, dancing, equestrian etc.)
• Improves balance, coordination & circulation

What are the principles behind the Stott Pilates method?

The Five Basic Principles are essential to mastering the Pilates method. The key is to learn to apply all the principles to all the exercises. The principles focus on:

1. Breathing- Proper breathing ensures that enough oxygen is flowing to the muscles you are using, and helps prevent unnecessary tension. A relaxed and full breath pattern encourages focus and concentration. The STOTT PILATES breath pattern involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. The breath pattern will help engage your deep abdominal muscles and stabilize your torso. Practice:

Inhale – Imagine drawing your breath to the lower lobes of the lungs, pulling air into the sides and back of the ribcage. Try to keep from “popping” the ribs up and lifting the shoulders during your inhale.

Exhale – Use the upper abdominal muscles to pull the ribs down and “weave” the ribs together (bring the right & left sides of the ribcage closer together. Focus on keeping your entire girth compressed and solid (from just above the pubic bone, wrapping around the lower back to the upper abdominals).

2. Pelvic Placement - Neutral placement - maintains the normal curve of the lower back. This is the most stable and optimal shock-absorbing position for your back. Your lower back should not be pressed into the mat while lying on your back when your legs are supported. Imprinted Position - when performing exercises on your back with the legs unsupported, the lower back should be moving toward the mat. Avoid pressing your lower back all the way into the mat or tilting the pelvis too far by overusing the abs or glutes. Note that the amount of contact between the lower back and the mat is different for everyone. Practice:

Inhale – Take an inhale as you have practiced in your “breath exercise”.

Exhale – Use the abdominal muscles to pull roll the pelvis back so the lumbar spine contacts the floor. The only thing that should move is the pelvis.

Inhale – Roll the pelvis back to the neutral position. Again, try to only move the pelvis (and the lumbar spine). The mid-spine should remain the same during the exercise.

3. Rib Cage Placement - The rib cage position affects the alignment of the spine. When lying on your back in a neutral position, maintain the sense of the weight of the ribs resting gently on the mat (i.e. maintain the normal curve of the upper back). Don't lift off or push your rib cage into the mat. Pay particular attention to the placement of your rib cage when inhaling or while performing arm movements overhead (try not to let your ribs “pop-up” when reaching arms over head). Practice:

Inhale – With your arms straight (but elbows not locked out) and by your sides, reach arms overhead as you slide the ribs towards the hips but remain in a neutral position. Keep the shoulders away from the ears

Exhale – Imagine pulling the shoulder blades down towards your lower back as you bring your arms back to the start position.

 

4. Shoulder stability- Stabilizing your shoulder blades on the back of the rib cage is as important as contracting your abs during the initiation of every exercise. This will help you avoid strain through your neck and upper shoulders. Make sure you neither allow your shoulders to round forward too much nor squeeze together toward the spine. Shoulders should not be lifted too far towards the ears, or over-depressed. Placement should be somewhere between these two positions.

Inhale – Lift shoulder blades off floor, keeping collar bone wide.

Exhale – Press shoulder blades back into the floor. Again, keep collar bone wide.

  5. Head & neck placement - Your cervical spine [neck] should hold its natural curve with your head balanced directly above your shoulders when sitting, lying and standing. In some individuals, a small pillow or towel should be used when lying on your back to put your head and neck in a comfortable position.

 

• Before lifting your head and upper body from the mat, lengthen the back of your neck by nodding your head forward without jamming the chin into the chest. There should be enough room to fit your fist between your chin and chest. Once your head is in proper position and your shoulder blades are stabilized (Principle 4), the upper torso can be lifted by contracting the abs and sliding your rib cage toward your pelvis.

• When lying on your stomach and lifting the upper torso, pay particular attention to maintaining an even line from the upper back to the neck. Avoid lifting the head too high and crunching up the back of the neck.