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What Is Pilates?What Is Pilates?
Trish Muse, MPT, CSCSTrish Muse, MPT, CSCSPhysical TherapistPhysical TherapistPolestar PilatesPolestar Pilates Practitioner PractitionerWellness CoachWellness Coachwww.bodyproductions.comwww.bodyproductions.com877-869-9264877-869-9264
What Is Pilates?What Is Pilates?
• Pilates is a form of movement Pilates is a form of movement that uses spring machines and that uses spring machines and floor exercises to strengthen, floor exercises to strengthen, stretch, increase endurance and stretch, increase endurance and concentration.concentration.
• Joseph Pilates invented this Joseph Pilates invented this method of movement originally method of movement originally called “Contrology”.called “Contrology”.
What Is Pilates?What Is Pilates?• Exercise with the body in its Exercise with the body in its
most natural statemost natural state• It’s also an art form that It’s also an art form that
requires practice for masteryrequires practice for mastery• An exercise technique involving An exercise technique involving
precision and controlprecision and control• It’s conscious and deliberate It’s conscious and deliberate
control of all movementcontrol of all movement
Joseph PilatesJoseph Pilates
• German developer of PilatesGerman developer of Pilates• Motivated by childhood Motivated by childhood
weakness and illnessweakness and illness• Combined mental focus and Combined mental focus and
breathing from yoga, breathing from yoga, gymnastics, ballet, boxing and gymnastics, ballet, boxing and martial arts to create Pilatesmartial arts to create Pilates
Pilates PrinciplesPilates Principles• BreathBreath• Spinal Spinal
elongation/core elongation/core controlcontrol
• Organization of Organization of the shoulder the shoulder girdlegirdle
• Spinal Spinal articulationarticulation
• Weight bearing Weight bearing through the through the extremitiesextremities
• Movement Movement integration or integration or awareness awareness through through movementmovement
Pilates Box or Pilates Box or PowerhousePowerhouse• DiaphragmDiaphragm• Rectus Rectus
Abdominus & Abdominus & Transverse Transverse AbdominusAbdominus
• Pelvic floor & Pelvic floor & glutealsgluteals
• ObliquesObliques• Spinal musclesSpinal muscles
Pilates TermsPilates Terms• AlignmentAlignment• ArticulationArticulation• Chin to chestChin to chest• Belly button to Belly button to
spinespine• Pilates stancePilates stance• StabilizeStabilize
• Wings downWings down• Open the chestOpen the chest• C-spineC-spine• Neutral spineNeutral spine• FrameFrame• ImageryImagery• lengtheninglengthening
Pilates Pilates • OrganizationsOrganizations• Pilates Method Pilates Method
Alliance (PMA)Alliance (PMA)• Canadian Pilates Canadian Pilates
AssociationAssociation• Classicalpilates.Classicalpilates.
netnet
• CertificationsCertifications• Polestar PilatesPolestar Pilates• Powerhouse Powerhouse
PilatesPilates• Stott PilatesStott Pilates• Peak Body Peak Body
SystemsSystems
Mat Pilates ExercisesMat Pilates Exercises• Mat PilatesMat Pilates• Supine Femur Supine Femur
Circles & ArcsCircles & Arcs• SidekickSidekick• Roll Up/Roll Roll Up/Roll
DownDown• BridgingBridging• Spine TwistSpine Twist• Rolling/SealRolling/Seal
• SawSaw• The HundredThe Hundred• Swan Dive I & IISwan Dive I & II• Quadruped Quadruped
SeriesSeries• Single & Double Single & Double
Leg StretchLeg Stretch• Leg Pull & Leg Leg Pull & Leg
Pull FrontPull Front
Pilates ApparatusPilates Apparatus• Trapeze TableTrapeze Table• ReformerReformer• Combo ChairCombo Chair
• Ladder BarrelLadder Barrel
Pilates ApparatusPilates Apparatus• Trapeze TableTrapeze Table
Pilates ApparatusPilates Apparatus• Ladder BarrelLadder Barrel
Pilates ApparatusPilates Apparatus• Combo ChairCombo Chair
Where to Experience Where to Experience Pilates?Pilates?
• Privately or Semi-PrivatelyPrivately or Semi-Privately• StudiosStudios• Gym/Health ClubsGym/Health Clubs• Recreation CentersRecreation Centers• Physical or Occupational Physical or Occupational
Therapy ClinicsTherapy Clinics
Benefits of PilatesBenefits of Pilates• Learn an ordered Learn an ordered
series of exercises series of exercises for your whole bodyfor your whole body
• Increased Increased efficiency of efficiency of movement & breathmovement & breath
• Non-impactfulNon-impactful• StabilizationStabilization
• StrengthenStrengthen• Stretch/increase Stretch/increase
flexibilityflexibility• Increase mental Increase mental
activationactivation• Continuous Continuous
movement (flow)movement (flow)• BalanceBalance• CoordinationCoordination
PilatesPilates• PrecautionsPrecautions• Supine during Supine during
pregnancypregnancy• Legs over head or arms Legs over head or arms
over head for over head for cardiovascular cardiovascular conditionsconditions
• Plantar fasciitis/foot Plantar fasciitis/foot injury with bar use on injury with bar use on apparatusapparatus
• SI dysfunctionSI dysfunction
• ContraindicationsContraindications• Poor stabilityPoor stability• Neck or back painNeck or back pain• Shoulder laxity or painShoulder laxity or pain• Balance or vestibular Balance or vestibular
issuesissues• Joint replacementsJoint replacements• Osteoporosis/osteopeniOsteoporosis/osteopeni
aa• Disc herniationsDisc herniations• Spinal stenosisSpinal stenosis• TMJTMJ
Pilates Prep WorkPilates Prep Work• Diaphragmatic Diaphragmatic
breathingbreathing• Belly button to Belly button to
spinespine• Zipping upZipping up• Pelvic tiltPelvic tilt
• Pelvic bridgePelvic bridge• TA stabilizerTA stabilizer
Pilates DemoPilates Demo
• Finding a neutral spineFinding a neutral spine• Belly button to spine/drawing in Belly button to spine/drawing in
maneuvermaneuver• TA stabilizerTA stabilizer• Pelvic tiltPelvic tilt
Pilates ResourcesPilates Resources
• Pilates Method AlliancePilates Method Alliance• Standing Pilates bookStanding Pilates book• The Pilates Deck-Shirley ArcherThe Pilates Deck-Shirley Archer• Pilates Body in Motion – Alycea Pilates Body in Motion – Alycea
UngaroUngaro
Thank you for comingThank you for coming
Trish Muse, MPT, CSCSTrish Muse, MPT, CSCSSponsored by Sponsored by PowerBar Team ElitePowerBar Team EliteDoce Vida FitnessDoce Vida Fitness
www.bodyproductions.comwww.bodyproductions.com877-869-9264877-869-9264