Introduction to Teaching Mat Pilates Home Study

What is Pilates? Pilates is an exercise discipline that was developed by Joseph Pilates in the early 1900's. It is a systematic approach to physical conditioning that incorporates physiological and biomechanical principles to ensure safe exercise that produces positive results. The exercises are done in various positions on either a mat or other apparatus. Some exercises are performed entirely in supine, prone or side-lying positions. Others start from a seated position. Still others start on the hands and knees. The various exercise positions help to promote a balanced musculoskeletal system. The workout involves forward and lateral flexion, extension, and rotation. Every exercise is rooted in spinal movement or spinal stabilization. The limbs are often used as weights as well as tests of coordination, balance, and flexibility. s Introduction..................................................................................................................................... 5 Section 1.......................................................................................................................................... 7 Joseph Pilates: The Man Behind the Method ............................................................................. 7 What is Pilates?........................................................................................................................... 9 Benefits of Pilates ..................................................................................................................... 10 Pilates Matwork ........................................................................................................................ 11 Pilates Matwork with Small Equipment ................................................................................... 12 Section 2........................................................................................................................................ 13 The A, B, C’ S........................................................................................................................... 13 Alignment ................................................................................................................................. 14 Posture Analysis........................................................................................................................ 16 Breath........................................................................................................................................ 18 Concentration on Core Strength and Control............................................................................ 22 Stabilization .............................................................................................................................. 24 Section 3........................................................................................................................................ 28 About the Exercises .................................................................................................................. 28 Starting Positions ...................................................................................................................... 29 Awareness Exercises................................................................................................................. 30 Normal Breathing.................................................................................................................. 31 Deep Breathing ..................................................................................................................... 31 Complete Exhalation Breathing............................................................................................ 32 Back and Side Breathing....................................................................................................... 32 Ribcage Breathing................................................................................................................. 33 Pelvic Placement................................................................................................................... 34 Scapula Elevation and Depression........................................................................................ 35 Scapula Protraction and Retraction....................................................................................... 36 Head Nod .............................................................................................................................. 37 Warm Up Exercises .................................................................................................................. 38 Ab Prep ................................................................................................................................. 40 Hundred................................................................................................................................. 42 Breast Stroke Prep................................................................................................................. 44 Shell Stretch.......................................................................................................................... 46 Workout Exercises.................................................................................................................... 48 Half Roll Back ...................................................................................................................... 50 Roll Up.................................................................................................................................. 52 One Leg Circle...................................................................................................................... 54 Spine Twist ........................................................................................................................... 56 Rolling Like A Ball............................................................................................................... 58 Single Leg Stretch................................................................................................................. 60 Obliques ................................................................................................................................ 62 Double Leg Stretch ............................................................................................................... 64 Scissors ................................................................................................................................. 66 Rollover Prep ........................................................................................................................ 684 ©NETA Learning and Development 2012 NETA Pilates Manual Rev 5 Shoulder Bridge .................................................................................................................... 70 Heel Squeeze Prone .............................................................................................................. 72 Breast Stroke......................................................................................................................... 74 One Leg Kick........................................................................................................................ 76 Saw........................................................................................................................................ 78 Side Kick............................................................................................................................... 80 Side Leg Lift Series .............................................................................................................. 82 Spine Stretch Forward........................................................................................................... 86 Half Roll Back with Rotation ............................................................................................... 88 Teaser Prep............................................................................................................................ 90 Single Leg Extension ............................................................................................................ 92 Swan Dive Prep..................................................................................................................... 94 Swimming............................................................................................................................. 96 Leg Pull Front Prep............................................................................................................... 98 Seal...................................................................................................................................... 100 Side Bend............................................................................................................................ 102 Push Up Prep....................................................................................................................... 104 Section 4...................................................................................................................................... 106 Biomechanics.......................................................................................................................... 106 Elbow .................................................................................................................................. 106 Shoulder .............................................................................................................................. 106 Spine ................................................................................................................................... 107 Scapular / Shoulder Girdle.................................................................................................. 107 Hip....................................................................................................................................... 108 Knee .................................................................................................................................... 109 Ankle................................................................................................................................... 109 Anterior Muscular Anatomy....................................................................................................... 110 Posterior Muscular Anatomy ...................................................................................................... 110 Anatomical Terminology........................................................................................................ 119 Mission Statement................................................................................................................... 122 References............................................................................................................................... 123 Acknowledgements................................................................................................................. 123