Additional congratulations to Barbara Upchurch who passed her Pilates Core Integration requirements for the comprehensive certificate of completion! Excellent work.

Congratulations to Jennifer Mullis, our newest Pilates Core Integration Mat Teacher to receive her certificate of completion.

Congrats also to Barbara Upchurch for successfully fulfilling her teaching component of the Pilates Core Integration Comprehensive Teacher Training Program. Only one more step to go before she receives her Comprehensive certificate of completion. Way to go!

February 20, 2011 Conference Call: "Dead Butt Syndrome" During this conference calls we will discuss the importance of the gluteal muscles during Pilates., Time: 5 P.M. to 6 P.M. Phoenix Time, , Location: Via Skype Conferencing, Contact: movingbreathpilates@gmail.com

Preparing for Advanced Pilates Exercises

When planning to teach an advanced lesson to my Pilates clients, I incorporate applicable preparatory exercises into the session. My lesson plan begins something like this: Today I want to teach Breaststroke, Teaser, and Horseback on the Universal Reformer. So, how do I safely and effectively prepare the clients body for these exercises? I begin by looking at the end product and working backward to the fundamentals. I assess whether the client has the strength and flexibility to achieve success with the exercises. I review spotting and safety for the client. I make sure I am able to execute the exercises to provide a visual demonstration of the exercises.

I know the client must warm up the back extensors, the arms and shoulders, and the hamstrings for Breaststroke. The abdominals and hip flexors must be ready for the Teaser. The inner thighs, core, and shoulders must be active for Horseback. Breaststroke includes the element of coordination. Teaser includes the element of control. Horseback includes the element of balance. So, I must make sure all of these components are included in my warm-up.

I choose preparatory exercises that will meet my goals and develop my lesson plan from this perspective.

A lesson plan for the above class might look as follows:

Fundamentals

1. Coccyx Curl

2. Head Roll Up

3. Puppet Arms

4. Elbow Circles

5. Big X Lifts

6. Feel Good Arm Circles

7. Alternating Side Bends

Mat Exercises

1. Hundred

2. Roll Up

3. Single Leg Circles

4. Rolling

5. Single Leg Stretch

6. Double Leg Stretch

7. Swan

8. Single Leg Kick

9. Double Leg Kick

10. Teaser

11. Side Kick

12. Battement (Leg Pull Down)

13. Banana

14. Push Up

Reformer Exercises

1. Footwork

2. Coordination

3. Serve the Brownies

4. Rowing 1

5. Rowing 4

6. Swan Facing Front

7. Serape

8. Backstroke

Now, I am ready to teach the advanced exercises in this session. The body and mind have been warmed up and established for success. Underlying principles, intention, and form have been introduced. All that is left is time for fun mastering these 3 exercises.

The teacher demonstrates the chosen exercises giving a complete description of the movement and the desired goals. All three exercises should be spotted to provide client safety and peace of mind. Allow the client to see the exercise first, perform the exercise with a spot, and finally do the exercise without spotting (if comfortable).

At the end of the class I include a cool down period that will allow for rest and relaxation of the body mind. Stretching exercises, relaxing over a small ball, and breathing round out this class for a perfect work-out.

Understanding basic anatomy and physiology are essential to teaching Pilates properly. Two of my favorite books for learning anatomy are written by Blandine Calais-Germaine. Anatomy of Movement, and Anatomy of Movement Exercises are the two sources directly quoted in this tutorial. Full credit is given to the author for her exceptional work. This tutorial is strictly for educational purposes and I would like to thank the author for her incredible insights, clarity of presentation, and beautiful drawings. I strongly recommend everyone purchase her books. Sincerely, Virginia Nicholas, M.A., R.N. Moving Breath Pilates Pilates Core Integration Planes of Movement Movement in the sagittal plane are called flexion and extension. Examples of this are the Roll Up and the Swan. Movements in the frontal plane (coronal) are called lateral flexion or side bending. Examples of this are Mermaid, Seated Side Stretch, and Side Lift. Movements in the transverse plane are called rotation. Examples of this include Spine Twist, Saw, and Short Box Series Twist and Tilt (obliques). Source: Planes of movement information: Anatomy of Movement, and Anatomy of Movement Exercises by Blandine Calais-Germaine. Mobility of the Spine During stretching exercises, the most mobile regions may be overly solicited. Areas of hypermobility are found in hinge-like transitional situations where we pass from one type vertebrae to another. C1-occiput (skull-atlas) hypermobile in flexion and extension. An example of this is the Hundred. C1-C2 (atlas-axis) hypermobile in rotation. An example of this would be Feel Good Arm Circles. C7-T1 hypermobile in flexion. This is a transition from a region of limited flexion (thoracic spine) to a region of great flexion (cervical spine). An example of this would be Roll Over. T12-L1 hypermobile in flexion, lateral flexion, and rotation. Movements involving force or rapid rotation pose a risk of injuring the T11-T12 disc. Examples of this include Jackknife, Side Lift, and Eve's Twist. L5-S1 hypermobile in extension. This is a joint subject to strain when arching the back. An example of this is Backbend. The thoracic spine has a posterior convexity (kyphosis) and flexion of the upper thoracic spine is limited by the ribs and sternum. An example of this is Push-Up flexing the trunk while reaching the hands to the floor. The lumbar region has a tendency toward extension. An example of this would be Swan, Swan Dive, Double Leg Kick. Movements that occur in areas of extreme mobility should be performed with deliberately limited range of movement: for example, with an exercise that rotates the spine, limit rotation slightly in the lower thoracic region by contracting the opposite rotator muscles. Examples of this include Spine Twist, Saw, and Short Box Series Twist and Tilt (obliques). With exercises that greatly flex the neck on the trunk C7-T1 will be stressed. Use localized contraction of the extensor to limit flexion at this hinge, and distribute it more evenly on other levels. Examples of this include the Roll Over, Jackknife, and Control Balance. Source: All anatomy information in this section is from Anatomy of Movement and Anatomy of Movement Exercises by Blandine Calais-German. Ballet Stretches Learning anatomy in small bits can be helpful in gaining a better understanding of how the body functions and moves. I hope this tutorial has assisted you in your journey. Sincerely, Virginia Nicholas, M.A., R.N. Moving Breath Pilates Pilates Core Integration

Cheating Movement

Let me count the ways clients can “cheat” during exercises and I’ll never get any sleep. The ways are endless, with more advanced or organized students cheating in more subtle ways.

Observation, a keen eye, and knowledge of proper biomechanics and muscle actions serve the skilled Pilates teacher in assessment and evaluation of inappropriate exercise execution (cheating).

90% of the Pilates teachers job is observation. Without observing the client on a daily basis, unhealthy movement patterns can be missed. With constant observation and critique, the client can correct over-use, under-use, or inappropriate use of the musculoskeletal system during exercise. This takes perseverance on the part of the teacher and student as lasting change does not occur overnight. Postural imbalances and patterns develop over a period of time, and it is unrealistic to believe they will change without diligence and practice

Developing an “eye” for proper and improper movement takes years of observation. One learns how to identify perfect form by 1. Observing professional athletes, dancers, and gymnasts, 2. Studying human form via paintings, sculpture, and drawing, 3. Working with teachers and advanced students who have a command of the Pilates repertoire, 4. Working the new and beginning students to observe the difference between experts and novices recognizing perfect and imperfect form.

First, the teacher must know the proper biomechanics and muscle actions in her own body before she can identify cheating in another body. The teacher must master (as much as possible) perfect form of the Pilates repertoire to sense when movement feels “right” and “easy”. When movement feels “right” and “easy” it usually is.

An understanding of proper biomechanics influences how a client approaches movement. If the teacher understands how the shoulder or hip functions within the joint, they can convey how movement must occur. Knowing that the arms must be 30 degrees in front of the joint to maintain shoulder integrity when lifted out to the side helps the teacher to convey this information to the client. Knowing that popping or clicking in the hip joint may convey weakness or imbalance in the spine, pelvis or abdominal muscles allows the teacher to suggest solutions such as decreased range of motion, or the need for more abdominal stabilization.

Assessment and evaluation of postural tendencies also plays a role in effective teaching. Teachers should study basic postural imbalances to understand the implications of hyper lordosis and hyper kyphosis. These tendencies influence muscle balance, functional fitness, and movement skills resulting in proper or improper movement skills. A hyper lordotic client needs to engage and strengthen the lower abdominals, gluteals, and hamstrings to correct this postural defect. Ask the client to engage these muscle groups slightly before beginning any flexion exercise. A hyper kyphotic client needs to stretch and open the muscles of the anterior chest wall while strengthening the upper back muscles. Ask these clients to pull the anterior chest wall open and the shoulders back and down before beginning any extension exercise.

Clients who overuse the quadriceps muscles benefit when learning balance between the quads, inner and outer thigh, and hamstrings. Placing a ball between the legs, or a magic circle or band on out the outer legs draws awareness to the need for balance. Including exercises such as coccyx curl, pelvic press, single leg kick, double leg kick, swimming, breaststroke, and other hamstring strengthening exercises improves function and balance.

Knowing the intention of the exercise, proper biomechanics, and the basics of good posture will more readily assist the Pilates teacher in identifying and correcting issues of Cheating Movement. Continuing to develop a keen movement eye and observation skills assist the Pilates teacher in enhancing and improving movement outcomes for the student and satisfaction for the teacher.

Congratulations to the Pilates Core Teacher Trainees in Saskatoon, Canada for successfully passing the halfway mark in the Comprehensive Teacher Training. The new studio is beautiful.