Fletchers Fundamentals Flashcards
(21 cards)
What are the Fletcher Fundamentals?
A set of movement and breath patterns that prepare the body for more complex Pilates exercises
What is the purpose of the Fletcher Fundamentals?
To establish alignment, core engagement, breath coordination, and body awareness
What is the “Standing Breath” fundamental?
A breath-based exercise done standing, integrating posture, percussive breathing, and ribcage expansion
How is “Standing Breath” taught?
With feet in Pilates V or parallel, neutral spine, and emphasis on breath expanding the ribcage laterally
What is the “Pelvic Bowl” concept in Fletcher Fundamentals?
A cue for understanding pelvic stability and alignment — imagining the pelvis as a level bowl of water
What does “Spinal Articulation” teach in Fletcher Fundamentals?
Segmental movement of the spine — flexion, extension, and rolling motions led from the core
What are “Spinal Fusions” in the Fundamentals?
Small, focused spinal articulations (e.g., nod, flexion at upper, middle, or lower spine) to build awareness and control
What is the fundamental movement “Posterior Glide”?
Drawing the base of the skull back slightly to align the head over the spine — supports cervical alignment
What’s the goal of “Scapular Stability” in Fletcher Fundamentals?
To teach awareness of the shoulder blades and encourage controlled, supportive movement of the arms and upper back
How is scapular movement introduced in the Fundamentals?
Through focused exercises like scapular elevation/depression and retraction/protraction while keeping arms long
What is “Foot Centering”?
A practice to distribute weight evenly through the feet and create a grounded, aligned base for standing exercises
How are arms used during Fletcher Fundamentals?
Often long and lightly engaged, emphasizing reach and support from the shoulder girdle without tension
Why are the Fundamentals often taught in standing?
To bring postural awareness into functional movement and emphasize gravity, balance, and breath in upright alignment
What is a common cue for spinal articulation in the Fundamentals?
“Peel your spine off the wall one vertebra at a time”
How do the Fletcher Fundamentals support towel, barre, and mat work?
They create foundational alignment, control, and breath rhythm that carry into larger movement patterns
What is the cue for finding neutral pelvis in standing?
“Balance your pelvis like a bowl of water — not spilling forward or back”
How does breath guide movement in the Fundamentals?
Inhalation lifts and prepares the spine; exhalation supports engagement and articulation
Why is small movement emphasized in the Fundamentals?
To build control, awareness, and precision before introducing larger, dynamic movement
How are the Fundamentals taught to new clients?
Slowly, with emphasis on tactile, visual, and verbal cues to establish deep mind-body connection
What is the sequencing strategy for Fundamentals in a session?
Begin with breath and posture, progress through spine, pelvis, scapulae, and integrate standing alignment
