Pilates by Numb3rs. Experience Pilates Limited 2004

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1 Pilates by Numb3rs On first sight there is a lot to remember, but we will go through each of these so no need to panic! The following exercises are vital to all Pilates moves and allow you to feel the set up position and become more aware of how your body lies and also guarantees the correct set up and body awareness. Although they are taught separately, with pracatice they work together to create Ready To Go. It ensures that each movement and exercise is performed correctly enabling you to reap the full benefits of Pilates. I have described the exercises starting at the head however, it doesn t matter where you start the end effect is that you do ALL of them BEFORE you start a Pilates move! They should all be done in lying, standing or seated positions.

2 1 Head and Neck Placement Skull Rocks The neck is a delicate part of the body and Pilates often refers to stabilising the shoulder blades and keeping the neck long. Pilates moves can be adapted to avoid any detrimental effect on the cervical part of the spine. However, moves such as Ab Prep, The One Hundred and Single Leg Stretch are designed to help strengthen the neck. In some exercises it is possible that you may overuse the neck rather than focusing on the core. Slowly take the chin towards the chest; thinking of a swan lengthening its neck, keeping your head on the floor. Feel the length of your neck, and the distance from your ears don t use the muscles at the front of the neck.

3 2 Shoulder Blade Stability Uncle Fester A normal scapula should have a large range of mobility, therefore we need to use a wide variety of muscles to help stabilise the shoulder girdle. Pilates hopes to create precision and isolation in movements around the shoulder girdle and reduce the amount of work on the upper trapezius. The scapula should lie close to the ribcage and glide across it without forcing the scapulae down or squeezing them together tight. It is a very subtle movement don t force it. Around your bra level (sorry gents!!), approx mid line of your back.

4 3 Lateral Breathing Difficult at first, but keep at it! Breathing efficiently improves circulation as well as relaxing muscles and focusing the mind. Most moves require an OUT BREATH ON THE EFFORT. The lungs are housed within our ribcage. As we inhale the ribcage is expanded; at its fullest point the capacity for oxygen intake is increased and is referred to as lateral breathing, which is different to normal breathing try to breathe in laterally into the back and sides of the ribcage. Avoid expanding the abdominal area or elevating the shoulders and expanding the top of the chest. At the base and the back part of your ribs, gently flaring out. Just a couple don t over inflate!

5 4 Ribcage Placement Using lateral breathing techniques and abdominal contraction we can help soften the ribcage down and prevent the lifting of the rib cage taking the spine out of neutral. This gives the abdominals an effective workout and allows the spine to stay in neutral, helping to create shoulder stabilisation. This method is used with many exercises - when the limbs are being moved away from the body. Slowly take your arms overhead, but only to a point before your ribs lift off the floor. If they have lifted, you have moved your arms too far. Around the ribs, gently pressing down, keeping the ribs in check.

6 Abdominal Hollowing Hip Bone Squeezes Abdominal hollowing is about recruiting the deep abdominals and pelvic floor and allowing the whole of the torso muscles to function as one unit. When performing mat exercises you should: Breathe in laterally expanding the ribcage and relaxing the abdominals and back. Exhale softening the ribcage and lift up from the pelvic floor and from the abdominals, keeping the back relaxed and in neutral. Imagine an invisible corset pulling you in. This action of pulling up with your pelvic floor and inwards simultaneously will engage the core and help stabilise movement and protect the back. Between your hip bones, your tummy drawing in, but you will also feel around the back. 5

7 6 Pelvic Placement Rude Triangle The pelvis should remain flat and in neutral. When the pelvis is in a neutral position it generally follows that the natural curve in the lumbar spine is maintained. From a standing or supine position the triangle is formed by the hipbones and the pubic bone staying flat. Whilst neutral spine is usually the safest position from which to move, Pilates uses soft imprint when both feet are off the ground. Imprint involves the lower back curve being lengthened, allowing the bones to softly imprint into the mat. Abdomen should be level and your back might be arched depending on your posture type.