Balanced Body Pilates Instructor Training Mat 2: Mat Progressions
Welcome! Mat 2 takes the Mat 1 exercises to the next level with a focus on: Trunk Integration LumbopelvicStability Scapular Stability Coordination Dynamic Flexibility
Introduction Balanced Body Movement Principles Dynamic Flexibility and Relaxation Whole Body Movement Upper Body Strength and Balance Trunk Integration Lower Body Strength and Power Copyright 2017, Balanced Body Education LLC.
Trunk Integration Breathing Core work Transverse Abdominis, Multifidi, Pelvic Floor, Diaphragm Outer unit or lumbopelvic stability Anterior Oblique Sling, Posterior Oblique Sling, Deep Longitudinal System, Lateral System Spinal mobility Copyright 2016, Balanced Body Education, LLC.
Inspiration from Mr. Pilates Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure. Joseph H. Pilates
Upper Body Strength and Balance A well functioning upper body is essential for: Performing daily tasks Transferring force from the legs and torso to the hands and from the hands through the torso to the legs. Creating strength, grace and power for athletic and artistic pursuits Preventing injuries of the shoulder, upper limb, neck and torso Manual pages 73-74 Exercises Mat 1 Manual pages 103-108 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Movement Principles To train the upper body, five principles are key: OPTIMIZING JOINT MOBILITY AND STABILITY TRAINING FUNCTIONAL MOVEMENT PATTERNS Glenohumeral stability and endurance Scapular mobility and coordination Scapular stability and dynamic control Pulling, pushing and lifting Integrating upper and lower body Manual page 73 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Bones and Joints of the Upper Body Skull Sternoclavicular joint Scapulthoracic joint Acromioclavicular joint Manubrium Sternum Glenohumeral joint Coracoid process Clavicle Humerus Costal cartilages Manual page 74 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Bones and Joints of the Upper Body Skull Cervical spine Scapula spine Acromion Glenoid fossa Scapula Humeral head Humerus Ribs Thoracic spine Medial and lateral epicondyles Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Movements of the Scapula Elevation Protraction Upward Rotation Depression Retraction Downward Rotation Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Movements of the Scapulothoracic Joint Elevation Downward rotation Depression Shoulder Movements Upward rotation Protraction Retraction Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Upper Body Workout Protocol Rotator cuff exercises for glenohumeralstability and tracking. Establishing appropriate stability and mobility of the scapula. Exercises to focus on activating the posterior shoulder muscles. Exercises to target the anterior shoulder muscles. Complex, functional movements integrating the upper and lower body. Manual page 73 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Training the Upper Body Glenohumeral stability Scapular stability and mobility Posterior shoulder Rotator cuff exercises Pinwheel and planks Rows, shoulder extension, triceps kick back Anterior shoulder Functional movement patterns Chest press, biceps curls Pulling, pushing, throwing Manual Mat 1 pages 103-108 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Exercises for Shoulder Mobility Arm Raises Both arms Alternating arms Isolating shoulder movement from ribcage movement Angels in the Snow Arms only, add head, add leg drop Integrating the head, shoulders, spine and hips. Manual Mat 1 pages 103-108 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Exercises for Shoulder Mobility Telescope Arms Focus on shoulder mobility and integration of the shoulder and torso. Pinwheel Focus on shoulder mobility and integration with thoracic and cervical spine. Manual Mat 1 pages 103-108 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance What is Scapular Stability? Stability is control in the presence of change Charlie Weingroff, DPT, ATC Consider replacing scapular stability with scapular control Scapular control is essential for creating appropriate force transmission through the upper body to generate power and to minimize the risk of injuries to the shoulder girdle, neck and thorax. Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Progression for Dynamic Scapular Control Sternum Drop Focus on mobility of the upper thoracic Plank Prep Maintain stability of the weightbearing shoulder Modified Plank Find as straight a line as possible between the knees and the head Manual page 74 Copyright 2017, Balanced Body Education LLC.
Mat 2 Exercises Focus: Lumbopelvic Stability, Spinal Rotation Spine Twist Manual pages 14-15
Mat 2 Exercises Focus: Trunk Integration, Abdominal Strength, Hip Flexion Teaser Preparation Teaser 1 Teaser 2 Teaser 3 Hip Circles Manual pages 16-25
Whole Body Movement What is Assessment? Definition: The evaluation or estimation of the nature, quality, or ability of someone or something. In assessing movement we give clients a task (screen or test), observe what happens and grade their movement quality or ability. With this information we can choose the most important things to focus on in the clients program. program for a client. If you are not assessing, your guessing
Whole Body Movement What is Whole Body Movement? Observing whole body movement Global movement Planar patterns Sagittal, Frontal, Horizontal Local movement Joint and region specific Posture and Alignment Assessing static posture Common dysfunctional patterns How Training Works Motor Learning Creating Change Cueing and Coaching Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Whole body movement involves multiple body systems working in harmony including: Nervous system Muscular system Skeletal system Fascial system Respiratory system Circulatory system Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Observing Global Movement Patterns Front/back balance Sagittal plane Rotational balance Transverse plane Global movement occurs in all three planes Side to side balance Frontal plane Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Observing Global Movement Patterns Front and Back Balance Sagittal plane Side to Side Balance Frontal plane Rotational Balance Transverse plane Sagittal view Frontal view 360 view Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Observing Global Movement Patterns Global Movement Pattern Observe symmetry, balance, coordination, range of motion, alignment, movement quality and performance effectiveness Planar Movement Pattern Observe sagittal, frontal and transverse planes for balance, symmetry, coordination and movement quality Local Movement Pattern Observe alignment, range of motion, muscular balance and coordination of shoulders, spine, hip, knee and ankle Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Assessing Global Movement Patterns The assessment continuum moves from global to local and back. Global Observing global movement patterns can identify imbalances occurring at a local level. Local Optimum function Local Assessing and correcting local imbalances can help to correct global movement patterns. Global Copyright 2017, Balanced Body Education LLC.
Whole Body Movement Posture and Alignment Posture: The position of the body. Alignment: The position of the body parts in relationship to each other. Good Posture: When the body is aligned in relationship to gravity for optimum function. Manual page 75
Whole Body Movement Alignment Learning to See To understand alignment we begin by identifying key bony landmarks and how they line up in standing posture. When the bony landmarks are lined up correctly, the body uses less energy to hold itself up and to move. Correct Kyphosis/ Lordosis Flat Back Sway Back Military Kyphosis
Whole Body Movement Standing Alignment Side View Side View Tip of earlobe Top of shoulder Center of rib cage High point of Iliac crest Mid point of lateral knee Just in front of the lateral malleolus of the ankle Manual page 75
Whole Body Movement Standing Alignment Front View Front View Vertical Nose Center of Sternum Navel Center of pubic bone Leg alignment Inside ASIS Center of patella Center of ankle Between 1st & 2nd toe Manual page 75
Whole Body Movement Standing Alignment Front View Front View Horizontal Eyes level Shoulders level Equal distance between arms and torso Anterior superior iliac spines (ASIS s) level High point of iliac crests level Greater trochanters level Top of patella even Equal turnout on both feet Manual page 75
Whole Body Movement Standing Alignment Back View Back View Vertical Center of skull Spine straight Center of sacrum and tailbone Leg alignment Center of gluteal fold Center of back of knee Achilles vertical Manual page 75
Whole Body Movement Standing Alignment Back View Back View Horizontal Ears level Shoulders level Equal distance between spine & sides of ribs Posterior superior iliac spines (PSIS s) level High point of iliac crests level Gluteal folds level Popliteal folds level Manual page 75
Whole Body Movement Alignment Anomalies Spine and Thorax Lordosis-Curve towards the front of the body. A small lordoticcurve is normal in the lumbar and cervical segments. Kyphosis-Curve towards the back of the body. A small kyphotic curve is normal in the thoracic spine. Manual page 76
Whole Body Movement Alignment Anomalies Spine and Thorax Scoliosis-A lateral deviation of the spine. C Curve Curve in one part of the spine S Curve Opposing curves in two parts of the spine A scoliosis can be structural or postural Manual page 76
Whole Body Movement Alignment Anomalies Shoulders Winging scapula -When the medial border of the scapula lifts off the rib cage. Can indicate a weak serratus anterior or a flat thoracic spine Elevated scapula -When the scapula is lifted up toward the ears. It usually indicates tightness in the scapular elevators and weakness in the scapular depressors. Manual page 76
Whole Body Movement Alignment Anomalies Pelvis and Hips Anterior pelvic tilt -When the ASIS is anterior of the pubic bone. Usually accompanied by short hip flexors and low back muscles and long abdominals and hamstrings. Posterior pelvic tilt -When the ASIS is posterior of the pubic bone Usually accompanied by long hip flexors and low back muscles and short abdominals and hamstrings Manual page 76
Whole Body Movement Alignment Anomalies Pelvis and Hips Pelvic up slip and down slip ( high hip or low hip ) -When one ilium is higher than the other Usually accompanied by long abductors and short adductors on the high side and long adductors and short abductors on the low side. Manual page 76
Whole Body Movement Alignment Anomalies Pelvis and Hips Pelvic inflare -When one ASIS is closer to the midline and more anterior than the other one. Pelvic outflare -When one ASIS is farther from the midline and more posterior than the other one Indicates a rotational pattern in the legs, hips and torso. Manual page 77
Whole Body Movement Alignment Anomalies Legs Femoral internal rotation When the femurs angle toward the midline so the patellaslook cross eyed Femoralexternal rotation When the femurs angle away from the midline. Manual page 77
Whole Body Movement Alignment Anomalies Legs Knock knees (genu valgus) In standing alignment with the legs parallel, the medial knees touch but the medial ankles do not. Increased Q angle Bow legs (genu varum) In standing alignment with the legs parallel when the medial ankles touch but the knees don t. Decreased Q angle. Manual page 77
Whole Body Movement Alignment Anomalies Legs Knee Hyperextension In standing alignment viewed from the side when the knees are posterior to the plumb line. Manual page 77
Whole Body Movement Alignment Anomalies Feet Pronation In standing alignment, the arch flattens toward or on the ground and the Achilles tendon bows toward the medial side of the foot. Supination In standing the arch is lifted and the weight of the foot is carried on the outside. Bunions A bunion is a deviation of the toe towards the center of the foot. Bunions usually occur on the big toe. Manual page 77
Whole Body Movement Upper Crossed Syndrome Characterized by a forward head, rounded shoulders and often excessive thoracic kyphosis Muscle imbalances associated with this syndrome include:» Tight, active Weak, inactive» Pectoralis major Longus colli» Pectoralis minor Longus capitis» Sternocleidomastoid Middle and Lower Trapezius» Levator scapulae Serratus anterior» Upper trapezius» Prescription: Stretch the chest in a variety of angles, strengthen the scapular stabilizers and depressors. Strengthen the upper back extensors. Teach the client to sit and stand looking straight ahead. Use a pole or roller behind the spine to line up the sacrum, mid thoracic and head. Manual page 78
Whole Body Movement Lower Crossed Syndrome Characterized by an anterior pelvic tilt and increased lumbar lordosis. Muscle imbalances associated with this syndrome include:» Tight, active Weak, inactive» Iliopsoas Abdominals» Rectus femoris Gluteus minimus, medius Erector spinae maximus» Prescription: Stretch the anterior hip, strengthen the abdominals and gluteals. Manual page 78
Mat 2 Exercises Focus: Trunk Integration, Abdominal Strength, Spinal Flexion, Rotation and Inversion Roll Over Modified Corkscrew Corkscrew Neck Pull Manual pages 26-32
Mat 2 Exercises Focus: Trunk Integration, Scapular Stability Leg Pull Down Leg Pull Up Manual pages 34-35
Upper Body Strength and Balance Progressions for Dynamic Scapular Control Plank Progressions Plank Plank with leg lift Plank with opposite arm and leg lift Hover Focus on maintaining stability of the shoulders and alignment of the torso. Progress only as far as the client can maintain good form. Manual page 34 Copyright 2017, Balanced Body Education LLC.
Upper Body Strength and Balance Progressions for Dynamic Scapular Control Back Plank Progressions Back Plank Prep Modified Back Plank Modified Back Plank with Marching Back Plank Back Plank with Marching Focus on maintaining stability of the shoulders and alignment of the torso. Progress only as far as the client can maintain good form. Manual page 35 Copyright 2017, Balanced Body Education LLC.
Mat 2 Exercises Focus: Trunk Integration, Spinal Flexion, Rotation and Inversion Jackknife Manual page 36
Mat 2 Exercises Focus: Trunk Integration, Scapular Stability, Lateral Support Kneeling Side Kicks Seated Twist Side Bend Twist Side Bend Mermaid Manual pages 38-45
Upper Body Strength and Balance Progressions for Dynamic Scapular Control Side Plank Progressions Side Plank Prep Side Forearm Plank Side Plank Legs Staggered Side Plank Legs Stacked Side Plank Leg Lift Focus on maintaining stability of the shoulders and alignment of the torso. Progress only as far as the client can maintain good form. Manual pages 40-44 Copyright 2017, Balanced Body Education LLC.
Mat 2 Exercises Focus: Trunk Integration, Spinal Extension and Inversion Scissors Bicycle Shoulder Bridge Manual pages 46-51
Mat 2 Exercises Focus: Trunk Integration, Spinal Flexion, Inversion, Balance and Coordination Boomerang Manual pages 52-53
Mat 2 Exercises Focus: Trunk Integration, Spinal Extension Swan Dive and Swan Rocking Rocking Manual pages 54-57
Requirements for Completing Mat Complete Mat 1 Complete Mat 2 Complete 25 personal sessions and 45 student teaching hours or Complete 20 personal sessions, 15 observation hours and 35 student teaching hours Take the final exam
Mat 2 Complete! Your next step is to practice the exercises, practice teaching and gain confidence in helping your friends and clients achieve greater health and wellbeing. Take the Mat practical exam after you have completed your personal practice, observation and student teaching hours or continue on to the Reformer and Apparatus training. Thanks for joining the Balanced Body Pilates Instructor Training Program!