Sample Pilates Manual

Principles and Fundamentals of Mat Pilates 2

Posture for Mat Pilates 7

Professionalism and Welfare in Mat Pilates Instruction 18

Health and Safety in Mat Pilates Instruction 22

Information Gathering for Mat Pilates 28

The Preparation Phase 35

The Main Workout Phase 43

The Closing Phase 84

Planning to Teach Pilates 87

Teaching Mat Pilates 96

Mat Pilates Instructor Level 3 Student Manual

Contents

Table of Contents

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AcknowledgementsWe would like to express our sincere appreciation to Dawn Rafferty for her invaluable contribution to the production of this training manual. Her diligence, commitment and professionalism throughout the production process has been profound. Thanks also to Karen Smith for her patience and energy during the photo shoot; her ability to sustain the required poses expedited the momentous task of capturing the required images at exactly the right time.

Copyright StatementInnervate Training retains all intellectual property rights to the material that appears in this manual or ANY other learning materials supplied. No part of this manual (text, graphics or data) may be reproduced, transmitted or stored in an electronic format without the prior written permission of Innervate Training. Most artwork used in the production of these learning materials has been produced specifically for Innervate Training. Where commercial images have been used, the appropriate royalties have been paid. We therefore remind you that reproduction of these images in any form is strictly prohibited under the international laws of copyright.

First Edition: May 2011

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Principles and Fundamentals of Mat Pilates

© Copyright Innervate Training 2011. All rights reserved.2


Section 01 Principles and Fundamentals of Mat Pilates

Section 01

The History of PilatesJoseph Pilates was born near Dusseldorf, Germany in 1880 and, as a child, suffered from rickets, asthma and rheumatic fever. Pilates was so ill that doctors warned his parents he would likely die prematurely. As a teenager, Joseph Pilates was so determined to return his body to the peak physical condition he believed was attainable that he began to study Yoga, martial arts, boxing and weightlifting. Pilates became incredibly lean and muscular, to the point that early in his career he even managed to acquire work posing for anatomy illustrations.

He moved from Germany to England, where he taught his fitness and martial arts/self-defence techniques. During the First World War, he was incarcerated in Lancaster and worked as a nurse in the infirmary; it was here that he helped those injured in the war to recover from their injuries and avoid the influenza epidemic. He rigged up hospital beds with springs and straps and created exercises using the resistance from the springs to improve the muscular strength, endurance and flexibility of his patients.

In 1926, Pilates emigrated to the United States and settled in New York. It was on the crossing that he met his wife, Clara, who would become his lifelong companion, both personally and professionally. Joseph and Clara opened their studio on 8th Avenue, just round the corner from the New York School of Ballet. It was in this studio that dancers flocked to him for advice on conditioning exercises and techniques to overcome their dancing-related injuries. Martha Graham (the innovator of modern dance), Rudolf Von Laban and George Balanchine were but a few of his advocates and many of Pilates’ students actually went on to open their own studios and played an instrumental role in spreading the word and work of Joseph Pilates.

Joseph Pilates was regularly quoted as saying “my work is 50 years ahead of its time” and believed that modern lifestyles, poor posture and inefficient patterns of breathing were all factors that impaired people’s health.

Often accused of being possessive and secretive about his work, the only first-hand evidence of his techniques is documented in his 1945 book, Return to Life Through Contrology.

Pilates was implicitly committed to his way and believed that his methods were just the right balance between physical intervention and mental training. His ‘Contrology’ programmes aimed to develop the complete co-ordination of mind, body and spirit to promote suppleness, muscular power, endurance and posture, all of which helped followers of the programme to alleviate their symptoms of pain. Pilates tried to emphasise the conscious element of movement and focused on the relaxation of inactive muscles, thus helping to alleviate any unnecessary muscle tension.

The original work of Joseph Pilates has, over the years, evolved into a more contemporary and scientifically sound approach to exercise and training. This evolution has partly occurred because of advances in knowledge, particularly in the areas of anatomy, physiology, kinesiology and biomechanics, but also because Pilates neglected to publish or document comprehensively information about his teachings, and only educated a select number of his students through his apprenticeships. These apprentices then went on to teach and apply the Pilates method in their own schools and in their own way, and thus the programme evolved. Today, there exist many different ‘schools’ of Pilates, each interpreting and applying the work of the founder slightly differently than the other, and usually under their own brand.

In summary, the Pilates philosophy states that control of the mind is necessary for control of the body, and that any exercise that is performed without careful control and attention to both would be analogous to only performing half an exercise. In the Pilates method, the emphasis is, therefore, on quality of movement rather than quantity or load, to ensure that the right muscles are used at the right time to get the most efficient movement.

In order to share the original vision of Joseph Pilates, throughout this manual we have presented a range of excerpts from his 1945 book Return to Life Through Contrology. These extracts are presented in blue speech marks on a grey background and without further reference to their source.



Section 07 Main Workout Phase

• Inhale again to lift legs parallel to floor and abduct slightly wider than shoulders

• Exhale to roll back down to start position one vertabra at a time, adduct the legs when they have reached the diagonal

The Roll Over

Purpose• To develop the muscular strength/endurance of the

transverse abdominis, pelvic floor, rectus abdominis and obliques and hip flexors, posterior deltoids and triceps

• Promotes flexibility of the spinal extensors, especially with individuals who are already tight in this region

Teaching Points • Lie in a supine position with the legs adducted and the

ankles plantar flexed

• Place the arms by the side of the body with the palms facing downwards

• Ensure that the pelvis and spine remain neutral

• Inhale to prepare

• Exhale and lift the legs from the floor, gently pushing the palms into the mat/ground

• Engage/contract the abdominals to peel the spine away from the ground until the toes touch the floor behind the head (or close to, depending on flexibility)

• Draw a semi-circle in the sky with the toes

• Keep the legs close to the body and relax the shoulders

Alternative• Perform a reverse curl/crunch

Modification• Only perform the roll down and up

• Perform the roll down, walk out to a plank, or kneeling position, walk back in and roll up again

• Miss out the roll up and down and only perform the press-up from a kneeling, three-quarter or full press-up position

Progression• Place a Pilates circle between the legs

• Add a Pilates ball/small medicine ball between the ankles/knees


Section 07Main Workout Phase

© Copyright Innervate Training 2011. All rights reserved. 55

• Take care not to roll onto the neck

• Soften the shoulders

• Maintaining the C-shape in the spine, keep the same distance between knees and chest

• Exhale to roll forwards and back to the start position

• Repeat 8 to 10 times

Open Leg Rocker

Purpose• To develop the muscular strength/endurance of the

transverse abdominis, pelvic floor, rectus abdominis, obliques, erector spinae and scapular stabilisers

• To promote balance and bodily awareness

• To improve both mobility and flexibility of the hips, spine and shoulder joints

Teaching Points • From a tall seated position, just off the coccyx, the

lumbar spine should be slightly flexed and the thoracic spine lengthened

• Abduct the legs to a position slightly wider than the shoulders to form a V-shape

• Plantar flex the ankles, take hold of the lower shin/ankle with the hands

• Keep the head up and looking forward throughout the movement

• Inhale and roll back no further than thoracic spine, ensuring that the abdominals are engaged throughout

• Contract the abdominals to initiate the move

Alternative• Rolling like a ball

Modification• Only perform the roll down and up

• Perform the roll down, walk out to a plank, or kneeling position, walk back in and roll up again

• Miss out the roll up and down and only perform the press-up from a kneeling, three-quarters or full press-up position

Progression• Tap toes together then open to a v shape in

between each repetition



Section 07 Main Workout Phase

• Exhale for 2 counts and split the legs in a scissor-like motion (left leg backward, right leg forward); reach further on second breath

• Avoid allowing the leg to move too far and to drop in front of the face - ensure that both legs move through the same range of motion

• Inhale to switch legs over, aiming to get them to pass each other in a vertical position

• Perform 5 to 10 repetitions on each side

The Scissors

Purpose• To develop the pelvic and spinal stability and the

strength/endurance of the transverse abdominis, pelvic floor, rectus abdominis, obliques, mulitifidus, hip extensors, hip flexors, scapular stabilisers

• To increase the flexibility of the hamstrings and hip flexor muscle groups

• To promote bodily awareness, balance and control

• To mobilise the hips

Teaching Points • Adopt a supine position with the legs, adducted and

the arms by the side; the palms should face down

• Lift the legs upward until the body rests on the neck and shoulders, upper arms and elbows (shoulder stand)

• The hands should be placed on the hips in a supporting capacity

• Try to keep the legs as vertical as possible

Alternative• Bicycle

Modification• Perform with a foam roller under the hips for

support

• Keep pelvis on the ground, raise head and shoulders off the mat

Progression• Laterally rotate legs from the hips


Section 07Main Workout Phase


Sample Pilates SessionsThe following arrangement of Pilates exercises provide a sample beginner’s, intermediate and advanced matwork session. These programmes should not be used for all populations fitting these descriptions, and are only provided to demonstrate the principle of progression.

Some exercises listed in the beginner’s session may be too difficult for some participants, and should therefore be modified or excluded altogether. Conversely, some exercises may be too easy and will need to be progressed if they are to be of value. Therefore, the inclusion or exclusion of exercises in any Pilates session should be made on an individual and class-by-class basis.

Sample Beginners Pilates Session

Preparation Phase

Exercise

Posture check

Lateral breathing and core engagement

Shoulder rolls (forward and back)

Shoulder blade protraction and retraction

Arm floats (circle down) inc stabilising shoulder complex

Heel raises

Foot pedals

Side bends

Thoracic twists

Side leg lift with shoulder press (single leg balance)

Sets

1

1

1

1

1

1

1

1

1

1

Reps/Time

N/A

N/A

8

8

8

8

8

8

8

8

Main Workout Phase

Exercise

Roll downs

Shallow squats

Neutral and imprinted spine with core engagement

The hundred (feet flat on floor- aim for 100 breaths)

Knee hug stretch and circle knees around chest

Spine twists

Superman (preparation for swimming)

Shell stretch

Back extensions

Shell stretch repeated

Side lying leg lifts

Sets

1

1

1

1

1

1

1

1

1

1

Reps/Time

8-10

8-10

8-10

N/A

8-10

8-10

8-10

10 sec

8-10

10 sec

8-10

Closing Phase

Exercise

Erector spinae and oblique stretch- supine

Hamstring stretch- developmental- supine

Piriformis stretch- developmental-prone

Latissimus dorsi and oblique stretch- seated

Pectoral stretch- seated

Trapezius stretch- seated

Quadricep- standing

Posture check and reinforcement

Sets

1

1

1

1

1

1

1

1

Reps/Time

8-10 sec

30-45 sec

30-45 sec

8-10 sec

8-10 sec

8-10 sec

8-10 sec

N/A


Section 08The Closing Phase


It is, therefore, important to ensure that all of these factors are considered when planning a Pilates session, so that the outcomes of the class are conducive to the participants and the environment.

Before teaching any relaxation activity to participants, it is important to explain the importance of these methods in coping with stress which, in many cases, people are unaware of. Additionally, many people are cautious and dismissive of such practices, labelling them as mumbo jumbo and subjective claptrap. The Pilates instructor should therefore stress the importance of such techniques, and may provide the following justification for their use:

1. The brain is unable to determine whether something has been actually experienced or vividly imagined. How many people have had to question whether they actually said or did something, or dreamt it? Thus, vivid imagery and visualisation when in a relaxed state can help to induce the same effect as actually experiencing something (massage, lying on a beach, floating on water, etc).

2. There is a triad relationship between thoughts, feelings and behaviours. A person’s thoughts directly influence the way they feel, and their feelings and mood strongly determine how they will behave. Consider somebody who is depressed; they will be constantly plagued with negative thoughts, which will affect the way the speak, feel and stand. It is likely that their shoulders will be slumped, their movements sluggish and their ability to think creatively and proactively will be diminished. Such a state is unlikely to result in a positive, motivated attitude that is focused on success and achievement.

3 Stress is more often than not chronic subconscious phenomenon that creeps up on people over time. While many people already possess their own coping strategies for stress, whether they know it or not, these techniques don’t always deal with the cause of the stress directly and only serve to mask the symptoms (eating, smoking, alcohol, drugs, etc). By using relaxation techniques, individuals can focus much more closely on the internal dialogue that they use to communicate with themselves, and explore alternatives to help alter the way they think and subsequently feel.

“One of the major results of Contrology is gaining

the mastery of your mind over the complete

control of your body.”

Relaxation TechniquesThere are a wide range of relaxation techniques that can be used within a Pilates session and no single technique is best; what works for one individual may not always work with others. When choosing an appropriate relaxation activity for a Pilates session, it is important to consider each participant’s:

• Individual needs

• Personal preferences

• Level of experience

• Personality

• Likeliness to engage fully

• Level and type of stress

Thoughts

BehaviourFeelings

The following relaxation methods are provided as a guide only. Instructors wishing to use such techniques should further familiarise themselves with the particular requirements of each technique, and ensure that they are familiar with the scripts* associated with each method. Participants performing these methods should ensure that they sit or lay in a comfortable position, and with little to no distraction (mobile phones, talking or people moving around, etc).

*The script is the verbal storyboard that is used in conjunction with each relaxation technique to engage the participant physically and mentally in the process. The script is fundamental to the success of the technique.



Section 09 Planning to Teach Pilates

Common types of Pilates equipment include:

• Mats

• Towels

• Yoga blocks

• Headrests

• Pilates circles

• Stability balls

• Foam rollers

• Hand weights/dumbbells

• Resistance bands

• Arc barrels

• Straps

• Small balls

Mats

There are a wide range of exercise mats available. The most appropriate for Pilates exercises are those that are slightly padded and lengthened to permit the body to remain in contact with the mat when fully extended, and with the arms above the head.

Towels

Towels can be used during a class when yoga blocks or headrest are not available. They can also be used to assist in supporting limbs during stretching activities, especially for less flexible participants.

Yoga Blocks

Yoga blocks are a versatile piece of equipment that can be used to promote postures during the session. When lying prone, for example, a yoga block can be placed under the head when the neck flexors are tight. Alternatively, when seated, a yoga block can be placed beneath the hips in lordotic participants to reduce the extent of the lumbar curvature.

Headrests Headrests can be used to ensure the cervical spine is maintained in a neutral, comfortable and fully supported position.

Pilates Circles Also known a Magic circles and Pilates rings, these are another versatile and portable piece of equipment that can help to make Pilates exercises considerably more challenging. The Pilates circle is approximately 13 inches in diameter and is made from flexible aluminium with two foam pads either side. The Pilates circle can be used to add variety and resistance to the Pilates exercises; for example, when placed between the hands it can be compressed to challenge the pectorals, or placed between the knees to target the adductors.

The Pilates circle can also be used to challenge stability; for example, in a side-lying position, the circle can be placed with the top leg on the outside of the circle and the bottom leg on the inside of the circle. The bottom leg can then perform a side-lying leg circle, tracing the shape of the inside of the circle.

Straps These can assist in stretching in much the same way as a towel is used. This, again, is particularly useful with participants who have limited flexibility.

Stability Balls

Stability balls come in a variety of sizes and typically range from 45-75 cm. When using stability balls, it is important to use the correct size for each participant and so a range of balls and sizes will be required, especially if teaching Pilates to groups. The stability ball will help Pilates exercisers to further target the core region by engaging the deep spinal, pelvic and shoulder stabilisers in their role of providing rigidity.

Sample Pilates Manual

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