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

PilatesPilates• Classical Classical • EvolvedEvolved

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 Mat ExercisePilates Mat Exercise• The HundredThe Hundred

Pilates Mat ExercisePilates Mat Exercise• Spine TwistSpine Twist

Pilates ApparatusPilates Apparatus• Trapeze TableTrapeze Table• ReformerReformer• Combo ChairCombo Chair

• Ladder BarrelLadder Barrel

Pilates ApparatusPilates Apparatus• ReformerReformer

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