Stott Pilates IMP Five Basic Principles|2023 LATEST UPDATE |GUARANTEED SUCCESS

Breathing In through the nose & out through the mouth through pursed lips. Emphasis is on a 3 dimensional breath pattern breathing into the posterior & lateral aspects of the rib cage as these tend to be under utilised areas. Breathing Exhaling deeply can help to activate the deep support muscles by engaging the transverses abdominus. The action of the transverses abdominus is to engage & slightly compress the abdomen stabilising the lumbo pelvic region, especially in neutral. 00:01 01:23 Breathing The gentle contraction of the deep pelvic floor muscles also aid in firing the Transverses Abdominus. This breath pattern helps to avoid unnecessary tension into the neck & shoulders & aids relaxation. Breathing It is good to note that when we breath in, the rib cage opens up & out, promoting spinal extension. & when we breath out, the rib cage closes in & down promoting spinal flexion. Pelvic Placement In neutral pelvic placement, the natural lordotic curve of the lumbar spine is present. The A.S.I.S. & the pubic symphysis bone lie approximately in a horizontal plane, parallel to the floor when lying supine. Pelvic Placement Neutral promotes good shock absorption & efficient movement throughout the body. Neutral is usually used during closed kinetic chain activities. Pelvic Placement In an Imprinted position there is a slight posterior pelvic tilt with a slight lumbar flexion. Imprint is usually used to gain stability if neutral cannot be maintained. & is usually used during open kinetic chain activities. Pelvic Placement Imprint involves shortening of the obliques without activation of the glutes. Rib Cage Placement Emphasis is put on breathing into the posterior & lateral aspects of the rib cage. The abdominal wall attaches to the lower ribs. So we must maintain abdominal connection, to avoid popping in the ribs. Rib Cage Placement The abdominals also stabilise the rib cage & therefore the spine. During movement of the arms. Rib cage placement is used to keep the spine neutral & stable. Scapula Movement & Stabilisation The scapula lacks bony attachment to the ribs & spine. Only attaching to the clavicle. Thereby providing mobility to the upper limb, which must be counter balanced with stability. It is important to balance the surrounding muscles. & to control the movement of the scapula. Scapula Movement & Stabilisation The scapula should lie flat on the rib cage & glide across it without winging. Protraction. Retraction. Elevation. Depression. Upward Rotation. & Downward rotation. Are all available movements around the scapula. Stabilising the scapula is necessary before the initiation of every exercise.