Beginner Mat Module Balance & Control Pilates Instructor Training

Day 1 Balance & Control Pilates Instructor Training

Welcome Course Outline Course Outcomes Assessment

Beginner Module Schedule

Workshop 08 - Pilates Concepts - Dissociation

Workshop 08 Pilates Concepts - Dissociation Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Apply principles of movement dissociation to Pilates instruction

Dissociation “The action of separating” Used in the Pilates setting to describe the independent movements of different body parts. Creating distinctions between individual elements, for the purpose of “Contrology is complete coordination of body, mind, and spirit.” Joseph Pilates “The attainment and maintenance of a uniformly developed body with a sound mind” – Joseph Pilates’ definition of physical fitness

Balanced movement and Movement compensations Uniform movement requires balanced motion, with each body part working at the correct stage/range of the movement. If this is not the case, then compensation patterns may arise – where some body parts move more, some move less, and some may not move at all! Where there are movement compensations there are likely to be muscle imbalances – where some muscles work too hard, some work too little, and some muscles may not work at all!

Many causes of muscle imbalances Repetitive movement patterns, eg. sport, sitting posture, slouching, musical instruments, Over-training or under-training Pain Habitual movement Anatomical changes, eg. Scoliosis Fashion, imitation

Benefits of dissociation Improved balance, strength, coordination and stability Improved muscle function Improved movement efficiency Improved flexibility Reduced stiffness or pain within a joint Improving function of associated joints Reduced movement dysfunction Improved body awareness

Balancing the local and global muscle systems Functional anatomy is the basis to understanding and interpreting movement, and movement compensations Understanding the elements of the local and global muscle systems Understanding the contribution of movement dissociation. The balancing of the local and global muscle systems in movement is the very specific and unique focus of the Pilates Method.

Characteristics of the local and global muscles

Activity Considering the characteristics of the local and global muscle systems, create a list of the main muscles that influence each joint or region of the body.

Activity From the Beginner level exercise list, determine one exercise that targets the global muscles, and one exercise that targets the local muscles, for each of the body regions listed.

Exercises to assist with dissociation Desired movement outcome Common compensatory patterns or overactive muscles; and the impact on body posture & movement Suggested cues to improve Dissociation and co-ordination

Tutorial 08 Pilates Concepts - Dissociation Repertoire 5. Roll Down 9. Half Roll-back 14. Rocker

Workshop 09 - Pilates Concepts - Lower limb alignment and dissociation

Workshop 09 - Pilates Concepts - Lower limb dissociation Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Apply principles of movement dissociation to Pilates instruction relative to the lower body.

Activity List the main local and global muscles of the three main regions of the lower limb

Tutorial 09 - Pilates Concepts - Lower limb dissociation Repertoire 1. Leg Circles SKF 2. Double Knee Folds 3. Knee Drops in DKF 4. Single Leg Stretch Leg variations

Workshop 10 - Pilates Concepts - Upper limb alignment and dissociation

Workshop 10 - Pilates Concepts – Upper limb dissociation Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Apply principles of movement dissociation to Pilates instruction relative to the upper body.

Considerations for upper limb movement mechanics Sterno-clavicular joint Acromio-claviciular joint Gleno-humeral joint Sub-acromial space Scapulo-thoracic articulation Thoracic spine Cervical spine

Upper limb dissociation outcomes Moving the scapula independently of the thorax Moving the humerus independently of the scapula (scapulo-humeral rhythm)

Considerations for Upper limb dissociation The beauty with which a ballerina moves her arms with ideal positioning and stability allowing for full range of movement. The size of the upper limb muscles relative to the lower limb – feeling will be more gentle, and perhaps more difficult to feel. Pulling the shoulders down excessively with the global muscles to ‘feel’ shoulder stability. This will block movement in the shoulder girdle.

Activity Review the muscles of the upper limb and determine their global or local characteristics

Assessing alignment and movement of the upper limb When observing the upper limb, consider these four main regions: 1.Clavicle (collar bones) 2.Shoulder joint and Sub-acromion space 3.Scapulo-thoracic 4.Thoracic and Cervical spine

Activity In each of the four main regions of the upper limb, assess and record your observations on alignment and movement.

Creating Upper Limb dissociation and stability Ideal scapula stability – created by the muscle balance of lower trapezius and serratus anterior freedom of movement is maintained avoids the shoulders being ‘locked down’ (scapula depression) Gleno-humeral stability – created by the force coupling of the rotator cuff muscles the ideal combination of mobility and stability rotator cuff muscles play important stabilising role – shallow joint surface of the glenoid fossa – relatively loose ligaments & capsule structures

Influence of Breathing on Shoulder Dissociation Importance of the thorax for shoulder girdle stability Effective breathing balances the muscles of the thorax Common compensatory breathing patterns – Overactive accessory breathing muscles (subclavius, scalene, pectoralis minor, serratus anterior) – Apical breathing, which can inhibit the activation of serratus anterior and lower trapezius. – Breathing anterioriorly often coupled with extension of the thoracic spine and the thoraco-lumbar junction. Can cause excessive tightness in the middle and upper back

Activity Choose 3 exercises from the Beginner exercise list that address upper limb dissociation. Then, for each of the regions below, develop 2 cues for each region that will improve alignment and stability. 1. Clavicle (collar bones) 2. Shoulder joint and Sub-acromion space 3. Scapulo-thoracic 4. Thoracic and Cervical spine

Tutorial 10 - Pilates Concepts - Upper limb alignment and dissociation Repertoire 12. Curl Up with Arm Circle s in Curl Up

Workshop 11 - Pilates Concepts - Flexion

Workshop 11 – Pilates Principles - Flexion Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Demonstrate an understanding of the structure and function of the musculoskeletal system by applying directional movement principles to Pilates repertoire, in particular relative to flexion of the body.

Flexion in Pilates Joseph Pilates’ writings document how he saw a postural imbalance in society – He set about developing his exercises programs to correct these habits – He found that strengthening the spine into flexion created significant postural correction results. – Classical Pilates repertoire has a strong emphasis on flexion exercises Flexion as a functional movements – important to be taught with attention to detail for segmental control – common to be interpreted as ‘bracing’ – leads to blocking movement – apply dissociation principles to achieve balance between the local and global muscles

Many cues for spinal flexion Movement of the spine in a forward direction Reducing the angle of the front of any joint in the body Bringing the chin towards the chest and moving the pubic bone towards the sternum Forward spinal segmental control Moving forward from the waist, bringing sternum to belly button C-curve with the back of body Curl-up

Activity List the main local and global muscles used for spinal flexion

Common flexion movement restrictions Bracing the spine with extensors and flexors co-contracting Gripping the superficial muscles of the abdomen with insufficient support from the stabilizing muscles Breath-holding Chin-poking Tightening hip or shoulder muscles in an attempt to flex spine Hinging from the hips Shoulder protraction and elevation when attempting flexion of the upper spine Immobility in sections Shortening torso Imbalance of movement Shortening one side of the body

Lengthening for spinal flexion Reduces pressure on the intervertebral discs Create space for the vertebra to move Increases segmental control and mobility Encourages deeper engagement of pelvic floor and abdominals – An elastic band will narrow inwards when lengthened Shortening causes compression – Pushing outward of abdominals wall – Bearing down on the pelvic floor

Activity Assess the shape of the back of the spine and provide feedback to your partner. When teaching 1.‘Cat’ 2.‘Roll-downs against a wall’ Develop a range of cues to achieve a more even curve of the spine.

Tutorial 11 Pilates Concepts - Flexion Repertoire 6. Spine Curl with SKF 8. Curl Up in SKF 10. Curl Up in DKF

Workshop 12 - Pilates Concepts - Rotation

Workshop 12 – Pilates Concepts - Rotation Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Demonstrate an understanding of the structure and function of the musculoskeletal system by applying directional movement principles to Pilates repertoire, in particular relative to rotation of the body.

Spinal Rotation Can organise many misalignments in movement “Wringing out the lungs” Joseph Pilates – wringing out a wet sponge or towel – supports Joseph Pilates’ health ideas in nourishing the body with blood-flow, movement and flexibility. Complex movement that can be a easily misunderstood.

A range of cues for Spinal Rotation One vertebra rotating in relation to an adjoining vertebra either above or below Balanced rotation throughout the spine Movement of the spine around its axis Twisting of each spinal segment

Activity List the main local and global muscles used for spinal rotation

Common rotation movement restrictions Shorten between ribs and hips (laterally) Shorten into extension Shorten into flexion Bracing ectus abdominis and or obliques Overactive lumbar erector spinae Holding breath, bracing with diaphragm, external obliques Rotate only through one area and/or segment of the spine Excessive cervical rotation with limited thoracic rotation Moving with ineffective pelvic stability

Spinal rotation and Vertebral shape Cervical Region Facet joints slope downwards posterior-laterally Thoracic Region Facet joints are more vertical, facing backwards Lumbar region Facet joints face inwards, towards the midline

Activity Observe the ranges of movement available in different regions of the spine.

Ribcage involvement in rotation A large portion of spinal rotation occurs in thoracic spine Movement of the ribcage influences the spine because of multiple joints at each vertebral segment. Breathing to allow mobility and flexibility of the rib cage improved spinal movement Equally, blocked breathing can limit the mobility of the ribcage and therefore the thoracic spine.

Oblique muscles in rotation Diagonal alignment of oblique muscles is ideal for facilitating spinal rotation. Consider both the front and back of the body

Oblique muscles in rotation Prometheus: Lernatlas der Anatomie, 2005

Incidental self manipulation Clients may occasionally experience small self manipulations when first learning to rotate effectively. Clients may get some relief Clicking or popping sensations in the spine should be acknowledged and discussed that as long as the client feels ok, then it is nothing to be alarmed about. Not to be encouraged, as may promote movement instability in a joint. As a Pilates instructor you are not qualified to manipulate the spine in any way. Any concerns, refer to an allied health practitioner

Tutorial 12 – Pilates Concepts - Rotation Repertoire 11. Oblique Curl Up in DKF 15. Arm Openings 16. Thread the Needle 17. Chalk Circles 18. Hip Roll in DKF

Workshop 13 – Pilates Concepts - Lateral Flexion

Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Demonstrate an understanding of the structure and function of the musculoskeletal system by applying directional movement principles to Pilates repertoire, in particular relative to lateral flexion of the body.

Lateral Flexion Rarely an independent movement in daily activities – most often incorporated in other movements especially rotation and flexion. Therefore many benefits of addressing pure lateral flexion – articulating the spine accurately – movement dissociation

A range of cues for Lateral Flexion of the spine Movement of the spine in a sideward direction Reducing the angle of any joint on one side of the spine Lateral spinal segmental control Moving sideward from the waist, bringing side of the ribs towards the pelvis

Activity List the main local and global muscles used for lateral flexion of the spine

Common lateral flexion movement restrictions Hip hitching Holding breath creates blocking through low thoracic spine and lumbar spine Dropping into thoracic and lumbar extension to increase range of movement Hunch shoulders, which can cause unnecessary tightening of cervical muscles Excessive cervical as a compromise for other parts of the spine Pelvic rotation Shoulder rotation Translating ribs or hips

Lateral flexion and Vertebral shape Cervical and lumbar regions of the spine most suited to lateral flexion – shape of the facet joints, transverse processes and articulations with the ribcage. Ribcage articulations – Any restrictions in ribcage or intervertebral spaces (between individual ribs) will affect spine mobility Ribcage mobility – like a piano-accordion – opening and closing action increases and decreases volume of the thoracic for air exchange – Mechanics of this action helps spine laterally flex to the left: the right side ribs open (lengthening the intercostals), left side ribs close to the right: the left side ribs open (lengthening the intercostals), right side ribs close – Helps with applying breathing to lateral flexion spinal movements

Alignment and lateral flexion Balanced alignment during lateral flexion avoids blocking individual joints. A common restriction is spinal extension – spinous processes and facets joints move onto one another. Ideal alignment facilitates stability, range of movement, and safe movement

Tutorial 13 – Pilates Concepts - Lateral Flexion Repertoire 19. Side Bend from knee and elbow 20. Kneeling Side Bend 25. L-Shape Lifts

Workshop 14 – Pilates Concepts - Extension

Learning Outcomes By the end of this workshop you should be able to demonstrate your competence to: Demonstrate an understanding of the structure and function of the musculoskeletal system by applying directional movement principles to Pilates repertoire, in particular relative to extension of the body.

Spinal Extension Proximity of facet joints and spinous processes on the posterior aspect of the spine demands accurate movement Elongation is essential to create space for the posterior bony landmarks to move. Segment control required at the deepest layer Segmental articulation more easily achieved in flexion, rotation, lateral flexion movements - then same awareness and movement sense can transfer to extension

A range of cues for Spinal Extension Movement of the spine in a backward direction Reducing the angle of the back of any joint in the body Backward spinal segmental control Moving backward from the waist, taking the sternum away from the pubic bone

Activity List the main local and global muscles used for spinal extension

Common extension movement restrictions Shortening the spine Bracing with global muscles Excessive lumbar and cervical extension and limited thoracic extension Loss of stabilizing with transverses abdominis and pelvic floor Breath-holding Chin-poking Tightening hip or shoulder muscles in an attempt to flex spine Hinging from the lower back Shortening one side of the body

Latissimus Dorsi involvement in Spinal Extension To counter slouched sitting posture – flexed forward with rounded shoulders –spinal extension is essential for rebalancing the spine to a more upright posture Latissimus dorsi, connecting the shoulder girdle with the spine and pelvis, can play a major role in lengthening the spine by extending against the strong flexors of the body This exemplifies the idea of muscle balance creating length in the body.

Activity From the Beginner and Foundation exercise lists develop a list of exercises to teach spinal extension by connection of the latissimus dorsi

Spinal Extension and Breathing Breath direction influences spinal extension – spine extension on inhalation – spine flexion on exhalation. Ribs naturally elevate and descend on respective phases of breathing. Most effective to learn ‘Centering’ on the out-breath Progress to centering on both the out-breath and the in-breath so spinal extension can be performed safely and with breathing direction facilitating extension.

Tutorial 14 – Pilates Concepts - Extension Repertoire 7. Cat with Leg Stretch 21. Dart 22. Prone Leg Lift 23. Prone Leg Circles 24. Star

Structuring a Pilates class