Pilates Questions and Answers Rated A

Pilates Questions and Answers Rated A Pilates Method A conditioning method developed by Joseph Pilates over 70 years ago. A series of exercises that bring attention to the body-mind connection and are flowing movements executed without stress. Purposes of Pilates Exercises To increase core stability and control, pelvic and spinal stability, spinal mobility, scapular stability, abdominal strength, back strength, shoulder/arm strength, hip and leg strength, hip/leg flexibility, shoulder/arm flexibility, coordination and balance, breathing efficiency and effectiveness, body-mind integration. Lateral Breathing Expands the ribs sideways with each breath. This technique allows us to engage the core (i.e., contract the deep core muscles) while simultaneously taking deep breaths and maintaining a relaxed upper body. Inhale Placing both hands on either side of your rib cage, breathe in allowing your ribs to push outward laterally into your hands without expanding the belly. Exhale Breath out, collapsing your ribs as far as possible and feel the two sides of your rib cage come together Neutral Spine A spine that maintains its optimal, natural three curves, including a convex curve of the cervical region, concave curve of the thoracic region, and convex curve of the lumbar region. Neutral Pelvis A pelvis that maintains its optimal placement with the ASIS (anterior superior iliac spine) points on each side in line with the pubic bone; it is not tilted forward or backward. Plumb Line An undeviating vertical line that serves as a reference when evaluating postural alignment. When standing upright, this straight line provides a frame of reference by observing 5 specific points: ears, shoulders, hips, knees, and ankles. Postural Alignment Optimal upright alignment occurs in a healthy, strong spine, as assessed by one's plumb line. The "neutral spine" maintains its natural curves. Postural Malalignment Occurs as a result of poor body mechanics and weak muscular structures. Posture is usually slumped forward with chest muscles that are concaved and shoulders that are rounded forward, which results in the tipping of the pelvis. Scapula Down The act of sliding or depressing the shoulder blades down the back and away from the neck and head. Powerhouse (Core) The collective muscles of your abdominals, gluteals, and lower back, all of which form a support structure for the spine and pelvis area. Key muscles for deep core stability: Transversus abdominis, Multifidi, and Pelvic floor muscles. Navel to Spine Imagery used to start the action of your belly button drawing closer to your spine, resulting gin the engagement of your powerhouse/core. Spinal Actions Flexion (bending forward), Extension (coming back up to neutral or bending backward), Lateral Flexion (bending sideways), and Rotation (twisting to the right or left side) Articulate the spine When moving the spine, each vertebra is differentiated from the next (e.g., a roll down from standing or a