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 STOTT PILATES
emphasizes stabilization of the pelvis and lumbar spine (lower back)
in either a neutral or an imprinted position:
Neutral Placement: Maintains the normal curve of the lower back. When
lying on your back, front of hip bones and pubic bone should lie parallel
to the mat, and your lower back should not be pressed into the mat.
This is the most stable and optimal shock-absorbing position for your
back.
Make sure you're not arching your back to achieve neutral alignment.
While breathing and engaging abdominals in this position no strain should
be felt through the lower back. If you feel muscle tension, shift the
pelvis to a more comfortable position.
When to use: This is the ideal position when one or two feet are secure
on the mat or other equipment.
Imprinted Position: The lower back is moving toward the mat. Avoid
pressing your lower back all the way into the mat or tilting the pelvis
too far by overusing the abs or glutes. Note that the amount of contact
between the lower back and the mat is different for everyone.
When to use: An imprinted position should be used to ensure stability
of the lower back when both feet are lifted off the mat.
PELVIC PLACEMENT PRINCIPLE EXERCISES
Starting Position for Exercises 1-3
Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance
apart on mat.
Arms long by sides, palms down.
1.Rocking Pelvis
Rock pelvis, alternating arching lower back off floor and pressing lower
back into floor. Neutral placement will be somewhere between the two.
2 Neutral to Imprint
Note: Arms are raised in photos to show spinal position.
 INHALE
stay.
 EXHALE
contract abs
and imprint spine.
 INHALE
maintain imprinted position while inhaling.
 EXHALE
return to neutral.
3. Leg Lifts
To prepare inhale, imprint lower back...
EXHALE - lift one foot off mat, maintaining imprint.
INHALE - return foot to mat.
Repeat with other leg.
Can also be done lifting legs consecutively (lift one leg, then
other to join it).
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The method was
developed by Joseph Pilates in Germany, during WWI, and introduced
in the United States in the 1920s. It was designed as a way to stretch
and strengthen the body, originally for rehabilitation. Today, more
people are learning that flexibility, strength, and balance of muscles,
can not only rehabilitate, but also help to avoid injury and improve
overall fitness for life and sport. Improved balance, posture, breathing
patterns and body awareness as well as bone and joint health are
only some of Pilates’ many benefits. Give it a try today!
