Balanced Body Movement Principles
Transcript of Balanced Body Movement Principles
How the Body Works and How to Train It
Module 1: Whole Body Movement
Balanced Body Movement Principles
Copyright 2019, Balanced Body Education LLC.
Introduction
Balanced Body Movement Principles
Welcome!
MOVEMENT IS LIFE!
The Balanced Body Movement Principles focus on observing
and training movement.
You will learn how the body moves and how to make it
move better.
This is the first step in your Pilates journey
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Balanced Body Pilates Instructor Training
Program Organization
ApparatusApparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels
ReformerReformer 1 Reformer 2 Reformer 3
MatMat 1 Mat 2 Mat 3: Enhanced Mat + Props
Movement Principles
Anatomy
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Introduction
Balanced Body Movement Principles
Whole Body
Movement
Trunk Integration
Lower Body Training
Upper Body Training
Mobility and
Restoration
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Workout
Foundational Movement Patterns
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Swan PrepAbdominal Curl Prone Rockets
Tail WagCat/Cow +
Poodle Tail
Bridge, Hip DipsOblique Curls
Supine TwistsAll Fours Abs
Child’s Pose
Opposite Arm/Leg
Breathing Leg/ankle
warm upRotation Lateral
flexionAnt/post tilt Multifidi Squats Knee
bends
Pelvic clock
Marching
Workout
Foundational Movement Patterns
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Plank and
Push UpsSternum Drop
Back Plank Side Plank
Rows Triceps Overhead Biceps Pull Down Push Out Chest Press
PinwheelAngels in
Snow
Lateral
Rotation
Medial
Rotation
Introduction
Each Module Contains
The essential anatomy, kinesiology and training principles for each area.
Foundation exercises to illustrate each principle in movement.
Optimum form and common corrections for each exercise.
Coaching, cueing and teaching tips for successful communication.
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Whole Body Movement
Module 1: Key Concepts
What is Whole Body Movement?
How Training Works
• Motor Learning
• Training Continuum
• Creating Change, Cueing and Coaching
Posture and Alignment
• Assessing static posture
• Common dysfunctional patterns
Observing whole body movement
• Global movement
• Planar patterns – Sagittal, Frontal, Horizontal
• Local movement – Joint and region specific
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Whole Body Movement
Teaching Movement
As a Pilates teacher or movement teacher of any kind:
You have a unique ability to inspire, transform and improve people’s lives.
The Movement Principles are designed to help you do just that.
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Whole Body Movement
Whole body movement involves multiple body systems working in harmony.
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Nervous system -Command Center
Skeletal system –Structure!
Myofascial system –Movers!
Cardiorespiratory system –Energy!
Functional Movement Patterns
Squat Lunge Hip Hinge Push
Pull Lift Rotate Gait
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Whole Body Movement
Fitness Essentials
According to The American College of Sports Medicine (2011) a well rounded workout for a healthy adult should
include the following:
Resistance training for all major muscle
groups
2 – 3 days/week
Neuromotortraining (agility,
balance, coordination)
2 – 3 days/week
Dynamic Flexibility
2 days/week
Cardiorespiratory training
Moderate intensity - 150 minutes/week,
High intensity –75
minutes/week
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Whole Body Movement
Components of Active Living
Primary Components
• Cardiorespiratory capacity
• Muscular capacity
• Flexibility
Secondary Components
• Mental capacity
• Agility
• Balance
• Coordination
• Power
• Reaction time
• Speed
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Whole Body Movement
Training Principles
Listen to the client
• History, lifestyle, age
• Physical condition
• Personal fitness and wellness goals
Observe the client
• Static posture and alignment
• Dynamic movement quality
• Strength and flexibility
• Coordination and proprioception
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Whole Body Movement
Creating Change
Redefine goals, reassess the client and create a new program
Progress the program as skills improve
Be consistent with the program
Create a program to address the goals
Define client goals
Assess the client
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Whole Body Movement
Assessment
Assessment is something we all do as movement teachers in every
session.
With the goal of helping clients improve their:
Wellness, fitness and performance.
Assessment is the process of observing and evaluating:
Posture and movement patterns
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Whole Body Movement
What is “Good Posture”?
As you begin to look at the body, you will bring your own biases and judgements to your view.
It’s important to remember that highly functional clients can have apparently poor posture.
You must consider not just what you see, but how what you see is working for the client.
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Whole Body Movement
Posture and Alignment
• The position of the body.
Posture:
• The position of the body parts in relationship to each other.
Alignment:
• When the body is aligned in relationship to gravity for optimum function.
Good
Posture:
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Whole Body Movement
Alignment – Learning to See
To understand alignment we begin by identifying key bony landmarks and how they line up in standing posture.
When the bony landmarks are lined up correctly, the body uses less energy to hold itself up and to move.
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Correct Kyphosis/
Lordosis
Flat Back Sway Back Military Kyphosis
Whole Body Movement
Assessing Standing Alignment
Have the client stand with weight on both feet and hands at sides
Observe the body from:
• Side view
• Front view
• Back view
Observe
• Symmetry and asymmetry
• How the joints are lining up
• Anything that looks odd
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Whole Body Movement
Standing Alignment – Side View
Side View
• Tip of earlobe
• Top of shoulder
• Center of rib cage
• High point of Iliac crest
• Mid point of lateral knee
• Just in front of the lateral malleolus of the ankle
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Whole Body Movement
Standing Alignment – Front View
Front View Vertical
• Nose
• Center of Sternum
• Navel
• Center of pubic bone
• Leg alignment
• Inside ASIS
• Center of patella
• Center of ankle
• Between 1st & 2nd toe
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Front View Horizontal
• Eyes level
• Shoulders level
• Equal distance between arms and torso
• High point of iliac crests leve
• Anterior superior iliac spines (ASIS’s) level
• Greater trochanters level
• Top of patella even
• Equal turnout on both feet
Whole Body Movement
Standing Alignment – Back View
Back View Vertical
• Center of skull
• Spine straight
• Center of sacrum and tailbone
• Leg alignment
• Center of gluteal fold
• Center of back of knee
• Achilles vertical
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Back View Horizontal
• Ears level
• Shoulders level
• Equal distance between spine & sides of ribs
• Posterior superior iliac spines (PSIS’s) level
• High point of iliac crests level
• Gluteal folds level
Whole Body Movement
Common Alignment Anomalies
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Whole Body Movement
Alignment Anomalies – Spine and Thorax
Lordosis
Curve towards the front of the body.
• A small lordotic curve is normal in the lumbar and cervical segments.
Kyphosis
Curve towards the back of the body.
• A small kyphotic curve is normal in the thoracic spine.
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Whole Body Movement
Alignment Anomalies – Spine and Thorax
Scoliosis
A lateral deviation of the spine.
• C Curve – Curve in one part of the spine
• S Curve – Opposing curves in two parts of the spine
• A scoliosis can be structural or postural
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Whole Body Movement
Lumbopelvic Placement - Neutral Position
The placement of the pelvis is neutral when the anterior superior iliac spines and the pubic bone are in a plane perpendicular to the ground in standing and parallel to the ground when supine.
According to current research in biomechanics, the core or “inner unit” works best as a spinal stabilizer when the pelvis is in a neutral position.
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Whole Body Movement
Alignment Anomalies – Pelvis and Hips
Anterior pelvic
tilt
When the ASIS is anterior of the pubic bone.
Posterior
pelvic tilt
When the ASIS is posterior of the pubic bone
High hip or low
hip
When one ilium is higher than
the other
Pelvic rotation
When the pelvis is rotated with
one ilium moving toward the midline and
one moving away
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Whole Body Movement
Alignment Anomalies – Legs
Medial Femoral
Rotation
The patella’s angle toward
each other and the femurs are
medially rotated.
Lateral Femoral
Rotation
The patella’s angle away
from each other and the femurs
are laterally rotated.
Genu Valgum
Knock Knees
In standing alignment with
the legs parallel, the
medial knees touch but the medial ankles
do not. Increased Q
angle
Genu Varum
Bow Legs
In standing alignment with the legs parallel
when the medial ankles touch but the knees don’t. Decreased Q
angle.Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment Anomalies – Legs and Feet
Knee Hyperextension
In standing alignment viewed from the side when the knees are
posterior to the plumb line.
Tibial Torsion or
Bowing
When the tibia is not lined up with the
femur creating torsion at the knee
and ankle.
Foot Pronation and
Supination
When the foot is not balanced between
the medial and lateral aspect.
Pronation – weight on midline
Supination – weight on lateral foot
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Whole Body Movement
Alignment Anomalies – Shoulders
Winging scapula
When the medial border of the scapula lifts off the rib cage.
• Can indicate a weak serratus anterior or a flat thoracic spine
Elevated scapula
When the scapulae are lifted up toward the ears.
• It usually indicates shortness in the scapular elevators and length in the scapular depressors.
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Whole Body Movement
Reciprocal Inhibition
Reciprocal inhibition occurs when tightness on one side of a joint inhibits the action of muscles on the opposite side of the joint.
An example is seen in lower crossed syndrome where tight hip flexors inhibit or limit the action of the hip extensors.
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Tight hip
flexors
Inhibited hip
extensors
Tight back
extensors
Inhibited
abdominals
Whole Body Movement
Improving Global Movement Patterns
When observing the body, our view changes from global to planar to local and back.
Observing global movement patterns can identify imbalances occurring at a local level.
Assessing and improving local imbalances can help to correct global movement patterns.
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Global
PlanarLocal
Whole Body Movement
Assessing Dynamic Movement
Global Movement
Pattern
Observe symmetry, balance, coordination, range of
motion, alignment, movement quality and
performance effectiveness
Global Movement
Pattern
Observe symmetry, balance, coordination, range of
motion, alignment, movement quality and
performance effectiveness
Planar Movement Pattern
Observe sagittal, frontal and transverse planes for balance, symmetry, coordination and
movement quality
Planar Movement Pattern
Observe sagittal, frontal and transverse planes for balance, symmetry, coordination and
movement quality
Local Movement Pattern
Observe alignment, range of motion, muscular balance
and coordination of shoulders, spine, hip, knee
and ankle
Local Movement Pattern
Observe alignment, range of motion, muscular balance
and coordination of shoulders, spine, hip, knee
and ankle
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Whole Body Movement
Observing Global Movement Patterns
Front and Back Balance
Sagittal plane
Sagittal view
Front and Back Balance
Sagittal plane
Sagittal view
Side to Side Balance
Frontal plane
Frontal view
Side to Side Balance
Frontal plane
Frontal view
Rotational Balance
Transverse plane
360° view
Rotational Balance
Transverse plane
360° view
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In order to better understand global movement patterns, break the movement down and
observe it through each plane of motion.
Whole Body Movement
Assessing Dynamic Movement
These are key functional movements your client should master.
Assessing and improving each of these skills can improve your client’s movement proficiency.
Squat Lunge Hinge Push Pull Lift Rotate Gait
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Whole Body Movement
Functional Movement and Resistance Training Phases
Health
Phase 1
Stability and Mobility
Wellness
Phase 2
Movement
Fitness
Phase 3
Load
Performance
Phase 4
Life, Sport and Recreation
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Whole Body Movement
Motor Learning
Summary of Fitts and Posners’s (1967) Three Stages of Motor Learning
Stage Process Characteristics Other Name
Cognitive Gathering
information
Large gains,
inconsistent
performance
Verbal-motor stage
Associative Putting actions
together
Small gains,
disjointed
performance,
conscious effort
Motor stage
Autonomous Much time and
patience
Performance seems
unconscious,
automatic and
smooth
Automatic stage
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Whole Body Movement
Motor Learning 101
Unconsciously incompetent
•Can’t do it, don’t know I can’t do it.
Consciously incompetent
•Can’t do it, know I can’t do it.
Consciously competent
•If I pay attention, I can do it right.
Unconsciously competent
•I can do it right without paying attention.
Our goal as trainers is to move clients from unconsciously incompetent to unconsciously
competent
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Whole Body Movement
Verbal and Non Verbal Cues
Dr. Albert Mehrabian’s 7-38-55 Rule:
• What we say is less significant than
• How we say it
• How we move as we are saying it
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Whole Body Movement
Cueing and Coaching
Provide clear direction –
• What am I doing?
Focus on the experience –
• How does it feel?
• How do I do this better?
Provide the purpose –
• Why is this useful to me?
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Whole Body Movement
Performance Cues
EXERCISE DIRECTION
Be straightforward, simple and consistent!
• Exercise name
• Equipment setup
• Body position
• Number of reps (to help them budget their energy)
• Movement sequence
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Whole Body Movement
Mindful Cues
Feeling, thinking and observing
• Quality over quantity
• Engage the client in their experience
• Tell them why the exercise is important
• Let them observe what’s happening
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Whole Body Movement
Layering Cues
Once the client is performing the exercise adequately, layer in cues to create a more mindful and meaningful experience.
•Keep them focused on their personal experience
•Use non-judgmental, open and positive cues
Breath – “Inhale as you push back, exhale as you return”
Physical sensation – “Feel equal weight on both sit bones”
Why – “Strengthening your legs helps you get up and down from a chair”
Observing their experience – “Do you notice your right leg is straightening faster than your left one?”
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Leads to increased feelings of self empowerment and success.
“I can do this”Results in increased
program adherence and positive health changes
Mindful teaching relies on meaningful cues
Teaching “why” and “how”
Focuses on kinesthetic sensations i.e. pressure,
touch and effort
Whole Body Movement
Cueing and Coaching
Copyright 2019, Balanced Body Education LLC.
Module 1: Key Concepts
What is Whole Body Movement?
How Training Works
Assessing standing alignment
Assessing dynamic alignment
Copyright 2019, Balanced Body Education LLC.
Balanced Body Movement Principles
Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Upper Body Training
Lower Body Training
Trunk Integration
Whole Body Movement (√)
Balanced Body Movement Principles
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Moving on to Trunk Integration!
Lower Body Strength and Power
Alignment Anomalies – Pelvis and Hips
Pelvic up slip (high hip)
• One ilium is higher than the other.
• Assessed by comparing the high point of the iliac crest, the ASIS and the PSIS.
• All three points are high with an up slip
Pelvic down slip (low hip)
• One ilium is lower than the other
• All three points are low with a down slip.
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Lower Body Strength and Power
Alignment Anomalies – Pelvis and Hips
Pelvic inflare(rotation to the opposite side)
• When one ASIS is closer to the midline and more anterior than the other one.
Pelvic outflare(rotation to the same side)
• When one ASIS is farther from the midline and more posterior than the other one
• Both patterns indicate a rotational pattern in the legs, hips and torso.
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Whole Body Movement
Alignment Anomalies – Legs
Femoral internal rotation
• When the femurs angle toward the midline so the patellas look “cross eyed”
Femoral external rotation
• When the femurs angle away from the midline.
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Whole Body Movement
Alignment Anomalies – Legs
Knock knees (genu valgus)
• In standing alignment with the legs parallel, the medial knees touch but the medial ankles do not. Increased Q angle
Bow legs (genu varum)
• In standing alignment with the legs parallel when the medial ankles touch but the knees don’t. Decreased Q angle.
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Knock Knees Bow Legs
Whole Body Movement
Alignment Anomalies – Legs
Knee Hyperextension
• In standing alignment viewed from the side when the knees are posterior to the plumb line.
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Whole Body Movement
The Lower Leg and Foot
Tibial Torsion
When the tibia is not lined up with the femur creating torsion at the knee and ankle.
• Internal rotation of the tibia
• External rotation of the tibia
• Tibial bowing
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Tibial torsion and tibial bowing
Whole Body Movement
Alignment Anomalies – Feet
Pronation
• In standing alignment, the arch flattens toward the ground and the Achilles tendon bows toward the medial side of the foot.
Supination
• In standing the arch is lifted and the weight of the foot is carried laterally.
Bunions
• A bunion is a deviation of the toe towards the center of the foot. Bunions usually occur on the big toe.
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Whole Body Movement
Alignment Anomalies – Feet
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Pronation and supination on the right foot.1st toe is on the left
Supination Over SupinationNeutralPronationOver Pronation
Whole Body Movement
Alignment Anomalies – Shoulders
Winging scapula
When the medial border of the scapula lifts off the rib cage.
• Can indicate a weak serratus anterior or a flat thoracic spine
Elevated scapula
When the scapulae are lifted up toward the ears.
• It usually indicates shortness in the scapular elevators and length in the scapular depressors.
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Whole Body Movement
Upper Crossed Syndrome
Characterized by a forward head, rounded shoulders and often excessive
thoracic kyphosis
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive_____
» Pectoralis major Longus colli
» Pectoralis minor Longus capitis
» Sternocleidomastoid Middle and Lower Trapezius
» Levator scapulae Serratus anterior
» Upper trapezius
Relax and restore range of motion in: Tight, active muscles
Activate: Weak, inactive muscles.
Prescription: Stretch the chest to restore range of motion and strengthen
the scapular depressers, thoracic extensors and lateral rotators of the
gleohumeral joint.
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Whole Body Movement
Lower Crossed Syndrome
Characterized by an anterior pelvic tilt and increased
lumbar lordosis.
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive
» Iliopsoas Abdominals
» Rectus femoris Gluteus minimus, medius
maximus
» Erector spinae
Relax and release: The hip flexors and spinal extensors
Activate: The abdominals and hip extensors
Prescription: Stretch the anterior hip, strengthen the
abdominals and gluteals.
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