Improved Awareness

Of body alignment Through Pilates

BODY ARTS AND SCIENCE INTERNATIONAL

Natasha Tanner BASI CTTC 2016

Page 1 Ballito, South Africa

ABSTRACT

The twentieth century lifestyle is technology driven and the modern man sits for more than 6

hours a day. Majority of the population are either staring down at their cell phones, behind a

computer, in the car or sitting in front of the TV. Our bodies were not designed to be sedentary

and now more than ever people are struggling with the negative impact these activities have on

their health and posture. In most cases one is not aware of their body alignment in this state of

none movement, causing the body to become deconditioned. Common postural imbalances

from the above mentioned activities are rounded shoulders accompanied with a forward head

and the classic anterior pelvic tilt. I will address how Pilates improves ones awareness of body

alignment and ultimately assisting the modern man in achieving not only physical health but

mental health too.

Pilates develops the body uniformly, corrects wrong postures, restores physical

vitality, invigorates the mind, and elevates the spirit. –Joseph Pilates

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TABLE OF CONTENTS

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CONTENT PAGE

Title Page 1

Abstract 2

Table of Contents 3

Body Alignment – Anatomical Description 4

Muscles Imbalances 5

The Hip Flexor Complex 6

The Gluteal Muscles 7

The Shoulder Complex 8

The Powerhouse 9

Tonic & Phasic Muscles 10

The Roll Down – Tool for Postural Assessment 11

Case Study 12

Conditioning Program – BASI Pilates Block System 13 - 15

Conclusion 16

Bibliography 17 - 18

BODY ALIGNMENT - ANATOMICAL DESCRIPTION

The human body is amazingly diverse and complex and its functioning has often been

described as a kinetic chain. This can be understood by imagining a chain with links that

overlap at each end; these interlocking joints would create a system that would allow the

movement of one joint to affect the movement of another joint within the kinetic chain.

Just like the links in a chain are connected, so are the muscles and bones of the human body and

being in a seated position for extended periods of time without being conscious as to how one

is sitting, leads to various imbalances along the chain. These imbalances place excessive stress

on bones, joints, ligaments and muscles. This is why ideal alignment is central to the Pilates

method as it affects every exercise, movement and decision within a session.

Therefore ones goal should be to strive for ideal alignment, which can be described in terms of

a plumb line – imagine a suspended cord with a weight at the bottom that provides an absolute

vertical line. We use the ‘plumb line’ from a side view starting at the earlobe, through the

shoulder joint, midway through the trunk and through the greater trochanter of the femur. It

then passes slightly anterior to the midline of the knee and just in front of the ankle. Ideal

posture should also be viewed from a posterior and anterior view noticing any deviations in the

coronal plane concerning the positioning of the head, shoulders, trunk, pelvis, knees and feet.

When using the plumb line common sources of faulty alignment are seen when there is an

exaggeration of the curvature in a given region of the spine. (See image below)

a.) Ideal Alignment

b.) Cervical Lordosis & Kyphosis

c.) Lumbar Lordosis/Anterior Tilt

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MUSCLE IMBALANCES

We all know the saying: with every action there’s a reaction. This could not be truer for the

human body where our muscles work in pairs of agonists and antagonists. When a muscle

shortens to move a joint we call it an agonist and the muscle on the other side of the joint that

lengthens to allow the movement, we call the antagonist. For our body to function correctly we

need these pairs of muscle groups to be relatively equal in strength and length.

Now if you view a person in the seated position (as seen below) it is evident that some muscles

are held in a shortened position while other muscles are held in a lengthened position and in

most cases this position is repeated for many hours of the day. So this is how imbalances

develop, when one muscle group is being used more than its opposing muscle group.

For example, individuals who sit for an extended period of time develop imbalances between

the pairs of agonist and antagonist muscle groups in the front and back of their bodies. The hip

flexors and chest muscles become shortened and active while seated, whereas the gluteals and

back muscles become lengthened and inactive.

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THE HIP FLEXOR COMPLEX

In order to sit we need to flex the hip, which requires one to concentrically contract the psoas,

iliopsoas and rectus femoris. The psoas major combines with the iliacus, which originates at the

iliac crest and then attaches to the lesser trochanter of the femur to form the iliopsoas. The

rectus femoris, which is part of the quadriceps muscle group, originates at the iliac spine and

inserts at the patella tendon.

The hip flexor complex (psoas, iliopsoas and rectus femoris) remains in a shortened position

during sitting and over time, they adapt by shortening and becoming tight. Due to their

attachment to the pelvis and lumbar spine, when these muscles are tight, they can pull the

pelvis and lumbar spine forward causing an anterior tilt. (See Image)

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THE GLUTEAL MUSCLES

While the hip flexors remain shortened during sitting, their paired antagonist muscle group in

the buttocks (the gluteus maximus, gluteus medius and gluteus minimus - which originate at

the ilium and insert at the femur) remains stretched and inactive. They become weak and are

unable to resist the forward pull of the hip flexors on the pelvis that could over time lead to

lumbar lordosis (lumbar hyperlordosis), which is an exaggeration or increased curve of the

lower back. (As seen in the image below)

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THE SHOULDER COMPLEX

Common imbalances that can develop as a result of bad posture are an exaggeration of the

cervical spine (forward head), where the chin leans forward causing the ears to deviate from

the plum line. Another is an increased curve of the thoracic spine, termed Kyphosis,

accompanied by rounded shoulders. (See image on the bottom of page 4)

Keeping the shoulders in a rounded position causes the anterior muscles acting on the

shoulders (pectoralis major and minor) to become tight while the posterior shoulder muscles

(rotator cuff, rhomboids, mid/lower trapezius) become lengthened and weak (See Image B).

This then leads to a forward head posture, which can develop tightness in the upper trapezius

and levator scapulae muscles and weakness in the deep cervical stabilizers.

Image B

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THE POWERHOUSE

The muscular system provides movement and stability to the skeletal system and certain

muscles in particular other than the already mentioned muscle groups, are also vital in

producing good alignment and a stable core. The core; also called the powerhouse in Pilates,

consists of the following muscle groups that work together symbiotically – the abdominals,

back muscles, diaphragm and pelvic floor.

The abdominal group (spinal flexors) is made up of the

rectus abdominis, external oblique, internal oblique and

transverse abdominis (see Image C). The back muscles

(spinal extensors) can be further divided into three

groups: the erector spinae, semispinalis and the deep

posterior spinal group. One of the deep posterior

muscles is called the multifidus and along with the

transverse abdominis, they play an important role in

Pilates in terms of stabilization and alignment. (See image to the right)

For example the core muscles contribute to a hyper–lordotic lumbar curve in the following

way: Weak anterior abdominal muscles (esp. External Oblique) allow the anterior pelvis to tip

down and forward by the pull of the tight hip flexors. Tight Low Back Extensors pull upward on

the posterior pelvis and weak Hip Extensors cannot counter the pull.

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Image C

TONIC AND PHASIC MUSCLES

When considering the muscular system as a whole we can divide the muscles of our body into

two types: tonic muscles and phasic muscles. These groups work together to maintain posture

and initiate movement. It is important to know the difference, as when an instructor designs a

program to work towards ideal posture, these muscles groups have specific requirements.

Tonic muscles can also be referred to as postural muscles as they are responsible for the

movements that help us maintain our upright posture. These postural muscles tend towards

overuse and eventual shortening. Phasic muscles, which are also known as movers, tend

towards disuse and weakness.

Imagine a rubber band being stretched out to its capacity and then being made to work hard all

the time. This will give you a good idea of the pressure the upper back muscles are under when

you are in the seated position for hours where your shoulders are rounded and the upper back

is in flexion. Now it may feel like the upper back muscles are tight and need to be stretched but

in actual fact they are weakened from being lengthened for extended periods of time. These

phasic muscles actually need to be stimulated and activated enough that they build strength

and start to move in a position that they are happier. However due to the tightness of the tonic

muscles, the phasic muscles will not achieve full range of motion, so strengthening them alone

will not suffice. Therefore a combination of stretching and strengthening is required to retrain

the muscle groups and attain ideal alignment.

Pilates understands that ideal posture is a goal that one strives for but

may never achieve. Every person’s body, centre of gravity, movement

patterns and mental health are different and ideal alignment is merely a

reference point. Pilates not only considers the physical aspects of a client

and this is why stretching and strengthening are not the only elements to

incorporate into a session. To reach a desired goal in Pilates we have to

consider the mental and spiritual aspects of a person as well.

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THE ROLL DOWN – POSTURAL ASSESSMENT TOOL

Ideal posture is vital to the Pilates principles as it is only through correct posture that an

instructor can understand each individual and ultimately instruct correct movement. Therefore

one would utilize an exercise called the ‘Roll Down’ to assess a clients posture at the beginning

of a session. This warm up exercise allows the instructor to notice whether or not any

deviations and imbalances might occur and then plan a session accordingly. So not only does it

provide the instructor with information regarding a client’s spinal mobility, flexibility and

abdominal control but it also allows the client to bring ‘mind to body’ where they able to focus

on their own alignment and breathing.

During the ‘Roll Down’ an instructor will also incorporate the previously discussed ‘plumb line’

and assess the client in all planes of motion. (See image below)

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CASE STUDY

This topic if posture is an important one to me as I am fully aware that the imbalances I curretly

experinece within my own body are a direct result of my posture and sedentary lifestyle. I have

always been an active person but all my career choices as a result of where my strengths lie, have

tied me to a desk job. This ultimately lead me to being sedentary for more than 6 hours a day;

sitting at a desk slouched over a computer for roughly the last 10 years. In all the articles I have

read regarding the negative effects of a sedentary lifetsyle, every single one of them explained, that

even if a person were to dedicate an hour a day towards staying fit, it would never out way the

impact of being seated all day had on their health.

This made me take a step back and really question my lifestyle choices and it ultimately lead me to

making the decision to do my reasearch paper on myself. I am 28 years old with no serious injuries

but as a direct result of being seated for many hours of the day I suffer from tight hip flexors which

allows the hip extensors to weaken and lengthen. Therefore I have weak glute meds acting

bilaterally and an inactive right glute max. This weakness in my glutes allows the tight hip flexors to

anteriorly tilt my pelvis, further contributing to the lumbar hyperlordosis. I also show signs of

having a weak left transverse abdominis and erector spinea. Lastly I have instability of the left

scapula due to my middle trapezius, rhomboid major and minor and serratus anterior being weak.

My goal is to focus first on gaining range of motion and stretching, which will hopefully allow my

body to adjust from sitting in a kyphotic/lordotic position for the last few years, thereafter to build

strength and regain a posture that my body feels happier to be in. I have chosen movements with

specific regard to the tightness in my hip flexors, lumbar spine and anterior shoulders. I also

emphasized strength building in my abdominals, thoracic extensors and hip extensors. The

conditioning program utilizes the Block System from the BASI approach focusing on the whole and

highlights exercises that emphasize strengthening and stretching the trunk accordingly. The

conditioning program is designed as such to include fundamental, intermediate and advanced level

work, which encompasses the BASI approach to balance.

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CONDITIONING PROGRAM – BASI BLOCK SYSTEM

BLOCK Sessions 1 - 10 Sessions 11 - 20 Objectives

WARM UP Roll Down

(To asses my spinal mobility, flexibility & abdominal control –

noticing any imbalances)

Pelvic Curl Spine Twist Supine

Chest Lift Chest Lift with Rotation

Roll Down (To asses my spinal

mobility, flexibility & abdominal control –

noticing any imbalances)

Roll up Spine Twist Supine Double Leg Stretch Single Leg Stretch

Criss Cross

The first 1 – 10 sessions I focused on the

fundamental warm up learning to recruit the

correct breathe patterns, alignment and muscles before moving onto the intermediate

exercises in sessions 11 -20

FOOTWORK Reformer:

Parallel heels Parallel toes

V-position toes Open V heels Open V toes Calf raises

Prances Prehensile

Single leg heel Single leg toes

Wunda Chair: Parallel heels Parallel toes

V-position toes Open V heels Open V toes Calf raises

Single leg heels Single leg toes

Emphasis on holding a neutral pelvis (pelvic lumbar stability) and

achieving full range of motion in the feet and

knees. The WC also focuses on trunk &

pelvic stabilization = strengthening the

abdominals and back extensors.

ABDOMINAL WORK

Cadillac: (Warm up series)

Roll up with Roll-up Bar *Mini roll-ups

*Mini roll-ups Oblique Roll-up Top Loaded

* (Focus on neutral pelvis)

Cadillac: Roll up with Roll-up Bar

Bottom Lift with the Roll-up Bar

Roll-up Bottom Loaded

The Roll-up Bar assists in maximizing the

lumbar flexion. The Roll-ups with the PTB

aid in shoulder stretching and back extensor strength.

HIP WORK

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Cadillac (Basic Leg Springs)

Frog Circles (Down/Up)

Walking Bicycles (& Reverse)

*Focus on initiating from the weak hip extensors

Cadillac (Single Leg Supine)

Frog Circles (Down/Up)

Hip Extension Bicycle (& Reverse)

*Focus on initiating from the weak hip extensors

Cadillac springs are connected separately so

the legs work individually – unlike on the reformer where the stronger leg could do majority of the work.

The Cadillac is great for addressing muscular

imbalances.

BLOCK

Sessions 1 - 10 Sessions 11 - 20 Objectives

SPINAL ARTICU - LATION

Mat:

*Rolling like a Ball

**Jack Knife

* Elongates the lower back muscles and

deepens the abdominal work

** Strengthens the hip and shoulder extensors

Cadillac:

Tower Prep

Tower

Not usually recommended for the first 10 sessions if a

client is new to Pilates. Tower on the Cadillac improves the

flexibility of the lower back muscles &

strengthens abdominals and

movement is initiated with deep flexion.

STRETCHES Reformer:

Standing Lunge

Step Barrel:

Shoulder Stretch Lying Side

Reformer:

Kneeling Lunge

Pole:

(Pole Series)

Shoulder Stretch

Overhead Stretch

Side Stretch

Spine Twist

The coordinated action of the

hamstrings and hip flexors in the lunges creates a balance in

pelvic alignment and balance. The Pole

series stretches the shoulder & chest

regions and improves scapula stabilization.

FULL BODY

INTEGRATION

FBI/1

Reformer:

Scooter

Round Back

Down Stretch

Up Stretch 2

Reformer:

Reverse Knee Stretch

Flat Back

Cadillac:

Kneeling Cat Stretch

Sitting Back

Not usually recommended for the first 10 sessions if a

client is new to Pilates. These FB1 improve shoulder

strength and flexibility and

emphasis is placed on deep lumbar flexion.

ARM WORK

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Reformer:

(Arms Sitting Series)

Chest Expansion

Biceps

Rhomboids

Hug-A-Tree

Salute

Cadillac:

Shrugs

Triceps Press Sit

This arm work emphasizes trunk stabilization and

correct positioning of the scapula, leading

to good, neutral trunk alignment.

Muscles Targeted - Latissimus dorsi,

deltoids, rhomboids & triceps.

Notes: As I have been doing Pilates for over two years I have within the first 10 and then within

the first 20 sessions incorporated spinal articulation, FBI 1 and FBI 2, however if it were a

someone new to Pilates, these blocks would not be left out until the appropriate time.

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BLOCK

Sessions 1 - 10

Sessions 11 - 20

Objectives

FULL BODY

INTEGRATION

FBI 2

N/A Reformer: The Tendon Stretch

This usually done after 21+ sessions. The muscle focus is

serratus anterior which is a muscle I need to strengthen

for scapula stabilization.

LEG WORK Ankle Weights: Gluteals Side Lying Series

Reformer: Hamstring Curl

(Engage hamstring

prior to bending knee to ensures strong

involvement of the hamstring- doing this

inhibits the hip flexors)

The Side lying series muscle focus

is the gluteus medius. Emphasis

is placed in maintaining a

neutral & stable pelvis. The

Hamstring curl strengthens the hip

extensors.

LATERAL FELXION /

ROTATION

Reformer: Mermaid

(Includes good shoulder mobility and stability.

Muscle Focus: obliques, deltoids and latissimus

dorsi)

Reformer: Side over on the Box

Strengthens abdominals with emphasis on the

obliques. The side over requires the co-contraction of the back extensors

& abdominals, which maintains body alignment.

BACK EXTENSION Step Barrel: Swan prep

*Swan

(*Includes the hip extensor control)

Cadillac:

Hanging Back

To strengthen the back extensors this

is vital for good posture. The

hanging back even incorporates the

lumbar flexion and a stretch of the chest muscles.

Roll Down Roll Down To take note how my body feels after

the session compared to when

I started.

CONCLUSION

My desired outcome was simple: I wanted to improve my posture both in and out of the studio.

I knew that an improved posture would lead to better muscular balance, less pain, correct

movement and on the emotional side, improved self confidence and body awareness.

Pilates has this incredible effect on people and one cannot help fall in love with it’s many and

far reaching benefits. I was drawn to Pilates straight out of school and it has not been until

recently that I have fully grasped the principles and core values of the method. I am grateful I

decided to do the course at a later stage in my life as I only now feel I appreciate the effects and

results Pilates can offer people. Society is in far too much of a rush and we take for granted our

bodies that function so perfectly in their own ways. I strongly feel that the modern man is not

aware of or fully comprehends the lasting effects bad posture has on their health and wellbeing.

The negative effect on ones body may start small but if not properly taken care of, will ripple

effect creating numerous aches and pains. Bad posture has been linked to back, shoulder and

neck pain and being in the slouched position places pressure on the thoracic region, which can

reduce ones lung function. It also places undue stress on ones bones and joints and the pain can

eventually work its way up the spine leading to tension headaches.

Good posture takes unnecessary stress off the spinal column and allows it to act more

efficiently as a shock absorber as we make our way through this fast paced world. Not only do

people experience relief from general pain, but they also have this air of confidence about them.

My ultimate goal as a BASI Pilates Instructor is to help people connect their mind with their

body and teach them to take the principles of Pilates from the studio into the world and apply it

into their daily lives. There is no far greater feeling in the world then being able to assist

someone in walking through life physically, mentally and spiritually fit and radiant.

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