Pilates PASSPORT. Your Guide to Movement Mastery Park Meadows Pilates and Physical Therapy

Transcription

1 Pilates PASSPORT Your Guide to Movement Mastery 2012 Park Meadows Pilates and Physical Therapy

2 This Passport Belongs To: Starting Date: My Movement Goals: 2

3 Welcome! At Park Meadows Pilates & Physical Therapy, each class is designed to help you develop mastery of fundamental Pilates principles that are proven to improve posture, strength, flexibility, balance, coordination, function and performance, no matter what your current level or past history. Mastery of these principles will also help prevent pain and injury, and promote an overall sense of wellbeing. To that end, we encourage you to become a student of Pilates and movement that requires the development of a deep relationship with your own body. Our goal is to help facilitate a new conversation between you and your body, and provide you with the tools to grow and reinforce this healthy relationship throughout your life. The guidelines provided in this passport are a map for you to follow as you practice and master movement skills. Each skill builds upon the other, like using the appropriate materials, plans and tools for building a house. Each piece is needed to master the next component in the sequence. Without the right pieces in the proper sequence, starting with the foundation, the whole cannot be achieved. We want you to be strong, safe, and happy, so we ve created the Pilates Passport to help you along the way. The Passport outlines the underlying principles that govern all of our classes and private sessions, then defines the expectations for each class. You ll find a check-list for each class that you can have your teacher check-off once you ve mastered each skill. When each skill for that class level is checked-off, you re ready for the next class. If your goal is to improve, we strongly recommend that you practice a program at home that reinforces your practice at PMP, because mastery occurs with consistent practice of the basic skills. Research confirms deliberate practice wins every time over innate talent, whether star athlete or stay-at-home mom. Ideally, you should be attending 2 3 sessions a week, and practicing with intention and awareness another 2 3 times a week at home. Ultimately, your awareness must extend to your everyday activities how you sit, stand, walk, get up, bend, reach, carry, drive, ski, hike, golf, dance and play. Your ability to demonstrate mastery of the skills outlined in this passport reflects your diligent and consistent practice 4-5 times a week and how well you integrate Pilates principals in your daily activities, regardless of how long you've been attending Pilates classes. We wish you continued health and happiness. Your Friends at Park Meadows Pilates & Physical Therapy 3

4 Pilates Principles Joseph Pilates thought of his method as a way to connect and develop the mind, body and spirit. These are the key principles of the Pilates Method. 1. Breathing: The breath is the essential link between the mind and the body. It draws our wandering mind back into our bodies and back to the task at hand. It is the foundation of our existence and the rhythm that accompanies us from birth to death. In Pilates the breath is integrated into every movement in order to keep our awareness on what we are doing, to improve the flow of oxygen throughout our tissues and to improve the capacity of our lungs. 2. Concentration: To concentrate is to pay attention to what you are doing. To be present with and in control of the task at hand. Without concentration the exercises lose their form and their purpose. When practicing it is important to do only as many repetitions as you can without losing your concentration. As Joe often said, it is better to do five repetitions perfectly than 20 without paying attention. 3. Control: To be in control is to understand and maintain the proper form, alignment and effort during an entire exercise. Pilates exercises are never done without engaging the mind to control the movements and the efforts that the body is making. 4. Centering: In Pilates all movement radiates outward from the center of the body. The center refers to the abdomen, lower back and pelvis and is often called the powerhouse or the core. The center is where power is generated in the body. Developing a strong, stable and flexible center is one of the defining features of Pilates. 5. Precision: Precision in movement means being able to perform exercises with proper form every time you practice. It is the end product of concentration, control, centering, and practice! 6. Balanced Muscle Development: One of the goals of Pilates is to develop the body in a uniform and balanced way. With attention to the principles and patience, Pilates will create a more balanced and efficient body for whatever activities you choose to perform. 7. Rhythm/Flow: All movements in Pilates are done with a sense of rhythm and flow. Flow creates smooth, graceful and functional movements. It decreases the amount of stress placed on our joints and develops movement patterns that integrate our body into a smoothly flowing whole. 8. Whole Body Movement: Pilates is fundamentally about integration: integrating movement into a flowing whole body experience, integrating the mind and body to create clarity and purpose, integrating, mind, body and spirit to create a life of balance. 9. Relaxation: To be healthy in body and mind it is important to understand the balance between effort and relaxation. In Pilates we learn to use just the amount of effort needed to complete the exercise correctly, no more, no less. Learning to release unnecessary tension in our bodies helps us to find ease in movement and in every aspect of our lives. 4

5 Fundamentals Core Training to Foundation Class 1. Able to integrate the Principles of Pilates into your movement: breathing, concentration, control, precision, balanced muscle development, rhythm/flow, whole body movement, and relaxation. 2. Able to stabilize the pelvis, ribs, head and shoulder girdle in standing, kneeling on all fours, lying on stomach, side lying, lying on back and sitting. This may be accomplished with the help of your instructor. 3. Able to move an arm or leg independently while maintaining #2 in all positions. May be accomplished with the help of your instructor. 4. Able to lie on your back with your knees in 90/90 (tabletop) position, without thigh or neck tension while stabilizing your torso. 5. Able to stabilize your torso while performing footwork and feet in straps on the reformer. 6. Understand your personal pain and pathology triggers, and learn how to modify your positions and movements accordingly. 7. Able to complete class without increasing your symptoms, and without excess inappropriate muscle tension. 8. Able to set up the reformer independently for footwork, place box on reformer correctly, and adjust straps correctly for your height. Check List Standing can balance equally on both legs, with foot, leg and torso alignment. Responds to corrections from instructor. Can kneel on all fours with correct alignment of head, neck, shoulders, arms, legs and torso. Able to float one arm from floor without losing position of trunk, pelvis and opposite arm. Able to initiate spine movement into flexion, extension and side-bend from tail. Respond to corrections from instructor. Can lie on stomach with good alignment, head on towel, arms at sides, palms up. Able to correctly support head and shoulders for personal comfort and stability. Can raise arms toward ceiling and maintain stability and alignment. Can begin thoracic extension while maintaining appropriate neck and torso support. Respond to corrections from instructor. Can lie on side with knees bent, head on support, and organize head, neck, shoulders, torso and legs in correct alignment. Able to lift top leg off bottom leg and maintain alignment. Respond to corrections from instructor. Can lie on back with appropriate head support and stabilize head, neck, shoulders and trunk. Able to lift one leg at a time to 90/90 while maintaining stability and organization, with appropriate core control and no neck tension. Able to perform head float with correct head, neck, shoulder, trunk and arm support. Respond to corrections from instructor. Can lie on back with feet flat, knees bent, and appropriate head support while stabilizing the head, neck, shoulders and trunk. Able to drop one knee to the side with good torso stability. Respond to corrections from instructor. Can coordinate movement of legs and arms while on back as follows: bring opposite arm and leg to 90 with timing and control, return to floor, repeat on other diagonal. Create continuous, rhythmical motion of opposite arm/leg with control, flow and rhythm while maintaining alignment. Can sit on firm surface in natural spine and pelvic alignment. Can rotate thoracic spine with your hands on the sternum head follows the spine. Respond to corrections from instructor. Can set up the reformer independently for footwork, place box on reformer correctly, and adjust straps correctly for your height. Can organize appropriately on the reformer for footwork and with feet in straps. While in class, you ask for modifications for pain, pathology or excess muscle tension. You demonstrate the ability to breathe appropriately for the task at hand. 5

6 Foundation to Movement Integration Fundamentals 1. Able to integrate the principles of Pilates into your movement: breathing, concentration, control, precision, balanced muscle development, rhythm/flow, whole body movement, and relaxation. 2. Able to stabilize the pelvis, ribs, head and shoulder girdle in standing, kneeling on all fours, lying on stomach, side lying, lying on back and sitting with minimal assistance of props. Able to respond appropriately to cues from your instructor. 3. Able to move from arms or legs independently while maintaining #2 in all positions. Able to respond appropriately to cues from your instructor. 4. Able to lie on your back with your knee in 90/90, or tabletop, position, without thigh or neck tension, while stabilizing your torso. Able to lower one leg at a time to the floor with control. 5. Able to stabilize your torso, shoulder girdle, head and neck while performing footwork, feet in straps, hands in straps, tall kneeling, sitting on carriage and box, and standing on the reformer. 6. Able to articulate the spine into flexion, extension, rotation and side-bending with an understanding of where the motion begins and ends. Able to respond appropriately to cues from your instructor. 7. Able to weight bear on the hands or forearms, using props if needed, in facing down, facing front, and facing side positions, while keeping good organization of the trunk, shoulder girdle, head and neck. Able to respond appropriately to cues from your instructor. 8. Able to align the torso in single leg standing with little balance assistance. 9. Able to self-manage any pathology or pain you may have and perform adequate modifications learned in earlier level classes with the help of instructor cueing. If new pain or pathology develops, you discuss options with your instructor before class. 10. Able to set up the reformer independently for footwork, adjust straps correctly, place box on reformer, place standing platform on reformer, and adjust footbar for infinity bar work. Check List Standing - can balance equally on both legs, with good foot, leg and torso alignment. Can raise both heels with good control and without holding on for balance. Can perform a coordination sequence in standing with arms and legs as instructed by your teacher. Can accomplish good sitting alignment on stool and reformer box without instructor cues. Can align pelvis and spine in neutral in "long sit" position - seated on mat, legs in front - with appropriate props or modifications, and cues from your instructor. Can align on all fours with cues from your instructor and perform single leg or single arm raise while maintaining good trunk stability and shoulder girdle organization. Can move from all fours to plank with cues from instructor [on hands or forearms] Can lie on stomach with arms to side in "scarecrow" position, head on towel. Able to lift hands and forearms only from floor while keeping elbows on floor and while maintaining good organization of the neck, shoulders and head. Respond to cues from instructor. Can lie on stomach with hands by ribs and press in to upper back extension with trunk control, head, neck and shoulder girdle organization to protect the neck and lower back. Respond to cues from instructor. 6

7 Foundation to Movement Integration Check List Continued from Page 6 Side Lying can lie on side with knees bent, head on pillow if needed, and organize head, neck, shoulder girdle; able to stabilize the trunk while lifting top leg off bottom leg, and while moving top leg forward and back. Respond appropriately to cues from instructor. Can lie on back in 90 /90 position and take arms overhead while maintaining trunk stability and good organization of the head, neck and shoulders. Can perform a bridge with good spine articulation and with head, neck and shoulder girdle organization; good trunk and pelvic control and balance. Respond appropriately to cues from instructor. Can perform the hundred preparation sequence with unsupported head, neck & shoulders. Able to flex the thoracic spine to lift head and shoulders with good head and neck alignment, and good pelvic stability. Can perform an assisted or unassisted roll down from long sitting position to demonstrate articulation of the spine with control. Can rotate the thoracic spine in sitting on the reformer box and with good pelvic stability. Hands on sternum and stretched out to side to demonstrate understanding of shoulder girdle control and support. Can side-bend the spine in sitting on the reformer box and demonstrate understanding of the movement sequences of "top-down", "bottom-up". Can set up the reformer independently for footwork, adjust straps correctly, place box on reformer, place standing platform on reformer, and adjust footbar for infinity bar work. Can organize on the reformer for all basic start positions: lying on back for footwork, hands or feet in straps, seated on reformer or box, and standing. While in class, you modify independently for any of you familiar pain triggers, tension patterns or pathology, and ask for modifications where needed. You demonstrate that you are able to follow your instructor's cues to minimize unnecessary tension and use an appropriate breathing pattern to support all exercises. If you have Osteoporosis or Osteopenia, you modify all basic exercises independently, and respond appropriately to instructor cues for unfamiliar exercises. Contrology (Pilates) develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit. - Joseph H Pilates

8 Movement Integration to Combo or Reformer Fundamentals 1. Able to integrate the principles of Pilates into your movement: breathing, concentration, control, precision, balanced muscle development, rhythm/flow, whole body movement, and relaxation. 2. Able to stabilize the pelvis, ribs, head and shoulder girdle in neutral position independently or with minimal cueing in all positions - standing, sitting, all fours, lying on side, lying on back, and lying on stomach. 3. Able to move both arms and legs independently while maintaining #2 in all positions with minimal cueing. 4. Able to sit with legs extended in front in long sit position, with legs in an appropriate position for you to maintain neutral spine and pelvis. 5. Able to organize the head, neck and shoulders in a wide variety of positions with and without spine motion, with and without arm motion. Examples include seated flexion and rotation on the short box with a Pilates ring; single arm weight bearing in side plank. 6. Able to correctly respond to breathing cues and support movement through breathing. Able to breathe into the ribs to maintaining abdominal support and pelvic stability. 7. Able to articulate the spine in a controlled motion in all positions and adjust articulation with cueing. Able to maintain adequate control of head, shoulder blades, ribs and pelvis when performing articulated spine movements in all directions. 8. Comfortable with upper extremity [arms] and lower extremity [legs] weight bearing in various positions, such as facing front, facing side, facing down, and align body correctly both with movement and while stabilizing. 9. Able to stabilize the torso and legs in single leg standing. You maintain proper posture with minimal changes in movement. 10. Able to set up the reformer independently for all repertoire. 11. Able to manage any pathology or pain you may have and perform adequate modifications learned in earlier level classes without instructor cueing. If new pain or pathology develops, you discuss options with your instructor before class. Check List Standing can organize independently on both legs with good foot, leg and torso alignment. Able to do standing double leg heel raise with good control. Single leg heel raise with fair control. Can perform a standing roll down/roll up with understanding of spine motion from top-down and bottom-up. Can accomplish good alignment in both long sit and on box independently without instructor cues. Can align correctly without instructor cues on all fours, and able to move into plank position with good form. Can lie on stomach in good alignment and lift one arm and/or one leg; able to lift both arms all while maintaining good head, neck, shoulder, torso alignment and control. Can lie on stomach and perform upper back extension exercise with support of hands on floor while maintaining good trunk support and head, neck and shoulder organization. 8

9 Movement Integration to Combo or Reformer Check List Continued from Page 8 Can lie on side with knees bent in forearm support position and good alignment without instructor cues. Able to move into side plank position on hand with legs straight [top leg forward]. Can lie on back with legs in 90 /90 position and march legs while arms are maintained in 90 flexion [hands towards ceiling]. Can perform a bent knee "fallout" from 90 /90 while maintaining pelvic and trunk stability and keeping leg alignment from hip to foot consistently to the side. Can perform the bridge with good spine movement and control while maintaining a posterior pelvic tilt [pelvis tipped towards you]. Can maintain bridge in balanced support when lifting one leg. Can perform a roll-up and roll-down from lying on your back without momentum: You are able to do a roll-down from sitting with fluidity and control. If unable to do a roll-up independently, you are able to accomplish this with minimal coaching from your teacher. Can perform a seated side-bend with good understanding of the sequence of movement of the spine, and can integrate your arm movements appropriately for the exercise. Can perform seated rotation in a variety of ways - hands on sternum [thoracic rotation], with arms outstretched to side demonstrating understanding of the difference between thoracic vs. neck vs. shoulder girdle movement; and with hands on the sternum moving the thoracic spine in rotation and with functional head forward position. On the reformer, you can coordinate a single leg sequence as instructed by your teacher. On the reformer, you can organize without instructor cuing for all starting positions: lying on back, seated on reformer and box, tall kneeling, lying on stomach on box, mermaid position, and standing. Can independently set up reformer footbar, springs, straps, headrest, box, standing platform, and jump-board for all repertoire options. Can independently modify any exercise if needed. Your breathing and movement patterns demonstrate full understanding of the as much as necessary, and as little as possible philosophy. If you have Osteoporosis or Osteopenia, the amount of spine movement in Combo and Reformer classes make those offerings unsafe for you. Please discuss options with your teacher. We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle 9

10 Fundamentals of Combo or Reformer 1. Able to integrate the principles of Pilates into your movement: breathing, concentration, control, precision, balanced muscle development, rhythm/flow, whole body movement, and relaxation. 2. Able to stabilize the pelvis, ribs, head, neck and shoulder girdle in neutral position independently in all positions standing, all fours, lying on back, lying on side, lying on stomach. 3. Able to move the arms and legs independently while maintaining #2 in all positions. 4. Able to sit with legs extended in long sit position and organize legs appropriately to maintain neutral pelvis and spine independently. 5. Able to organize the head, neck and shoulders in a wide variety of positions independently - with and without spine motion, with and without arm motion. Examples include seated flexion and rotation on the short box with a Pilates ring; single arm weight bearing in side plank. 6. Able to automatically support movement through breath. Able to use breath to support and stabilize movement. 7. Able to articulate the spine with control in all directions, and respond to sequencing cues. 8. Able to maintain adequate control of head, shoulder blades, ribs and pelvis when performing articulated spine movements in all directions. 9. Able to challenge and master the weight bearing capabilities of the arms and legs in a variety of positions on mat and reformer, while maintaining good alignment and support. 10. Able to balance over one leg with additional movement challenges and maintain good alignment, support and control. 11. Pain/pathology does not interfere with your ability to participate. Combo and Reformer classes demand full available mobility, strength and stability. 10