Shoulder, upper and middle back structure (muscles), scapular movements and deviations; how to correct them through pilates exercises and cues Flashcards
1
Q
Scapular movements (6)
A
Elevation
Depression
Protraction
Retraction
Upward rotation
Downward rotation
2
Q
Scapular movements:
Elevation:
A
the scapulae move upward (toward the ears), such as when shrugging the shoulders
3
Q
the scapulae move upward (toward the ears), such as when shrugging the shoulders
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elevation
4
Q
Scapular movement: depression
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the scapula move downward, away from the ears, which occurs when the shoulders are relaxed or in a neutral position
5
Q
the scapula move downward, away from the ears, which occurs when the shoulders are relaxed or in a neutral position
A
Scapular movement depression
6
Q
Scapular movement: Protraction
A
the scapulae move away from the spine, rounding outward. This occurs during actions like reaching forward or pushing.
7
Q
the scapulae move away from the spine, rounding outward. This occurs during actions like reaching forward or pushing.
A
scapular movement: protraction
8
Q
scapular movement: retraction
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the scapulae move toward the spine, squeezing together. This occur during actions like pulling or rowing
9
Q
the scapulae move toward the spine, squeezing together. This occurs during actions like pulling or rowing
A
scapular movement: retraction
10
Q
scapular movement: upward rotation
A
the top of the scapula moves upward and outward, allowing the arm to lift overhead
11
Q
the top of the scapula moves upward and outward, allowing the arm to lift overhead
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scapular movement: upward rotation
12
Q
the top of the scapula moves downward, such as when the arm is lowered from an overhead position
A
scapular rotation: Downward rotation:
13
Q
scapular rotation: Downward rotation: the top of the ___ moves downward, such as when the arm is __ from an __ position
A
the top of the scapula moves downward, such as when the arm is lowered from an overhead position
14
Q
Scapular misalignments can significantly affect shoulder mechanics, potentially leading to
A
pain, limited mobility, and increased risk of injury, especially during overhead activities and heavy lifting
15
Q
Proper scapular alignment and movement are crucial for maintain optimal function of the _____ ____ ____, which are essential for shoulder stability
A
rotator cuff muscles
16
Q
Scapular Winging (deviation)
A
the medial (inner) border of the scapula sticks out, making it appear “winging” away from the rib cage
Caused by weakness or dysfunction of the muscles that stabilize the scapula, particularly the serratus anterior (often due to nerve injury or weakness).
Consequences: reduced stability of the shoulder, which can lead to pain, strict shoulder mobility, and increased risk of injury.
17
Q
Deviation: scapular protration
Scapular Protraction (forward shoulders): the scapula move __, __ from the spine, and the shoulders __ __.
Caused by prolonged poor __, tight __ muscles, and weak upper __ muscles (like the rhomboids and middle trapezius)
Consequences: can contribute to __ head posture, neck __, and ___ impingement
A
Scapular Protraction (forward shoulders): the scapula move forward, away from the spine, and the shoulders round forward
Caused by prolonged poor posture, tight chest muscles, and weak upper back muscles (like the rhomboids and middle trapezius)
Consequences: can contribute to forward head posture, neck pain, and should impingement
18
Q
Deviation causing the scapula move forward, away from the spine, and the shoulders round forward
A
scapular protraction
19
Q
deviation: the medial (inner) border of the scapula sticks out, making it appear “winging” away from the rib cage
A
Scapular winging
20
Q
deviation: Scapular elevation (high shoulder)
A
the scapulae are lifted excessively, causing the shoulders to appear “shrugged”
Caused by tight upper traps, levator scapula, or stress-related muscle tension often seen when individuals are under physical or emotional stress
Consequences: overactive upper traps can lead to neck and shoulder pain, tension headaches, and even nerve compression
21
Q
deviation: the scapulae are lifted excessively, causing the shoulders to appear “shrugged”
A
scapular elevation
22
Q
deviation: Scapular Depression:
A
the scapulae are pulled downward, which can cause the shoulders to drop too low
Caused by weakness in the lower trapezius and rhomboids or poor posture, often leading to an imbalance between the muscles of the upper back
Consequences: poor posture, difficulty with overhead movements, discomfort in the shoulders and neck
23
Q
deviation: the scapulae are pulled downward, which can cause the shoulders to drop too low
A
scapular depression
24
Q
deviation: Scapular Imbalance (Asymmetry)
A
one scapula sits higher, lower, or further forward than the other, resulting in an uneven appearing
Cause: muscle imbalances, scoliosis, or past injuries (such as rotator cuff injury or fracture)
Consequences: asymmetry can affect overall shoulder function, lead to discomfort, and increase the risk of injury in the shoulder joint
25
deviation: one scapula sits higher, lower, or further forward than the other, resulting in an uneven appearing
scapular imbalance (asymetry)
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deviation: Scapular retraction (overactive muscles)
the scapula are pull too far together, which can occur if the rhomboids and middle traps are excessively contracted
Caused by compensatory patterns from tight chest muscles or the need to “over correct” rounded shoulders
Consequences: while scapular retraction is often seen in good posture, excessive retractions can lead to strain in the shoulder and neck area, contributing to muscle imbalances and poor movement patterns
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the scapula are pulled too far together, which can occur if the rhomboids and middle traps are excessively contracted
Scapular retraction (overactive muscles)
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Correcting shoulder Misalignment: understand the role of the _____ _____, __, ___ and ____ _____ in correcting shoulder misalignment
understand the role of the serratus anterior, upper, middle and lower trapezius in correcting shoulder misalignment
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Cue: “Scoop the navel toward the spine”: engages which muscles
engage the deep abdominal muscles, particularly the transversus abdominis.
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“Scoop the navel toward the spine”: helps with
The cue helps stabilize the trunk, promoting better posture and form while protecting the lower back during exercises.
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“Scoop the navel toward the spine”: used in exercises that involve (+ Examples)
spinal articulation or core stability, such as the Roll-up or the Teaser
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Cueing steps for “Scoop the navel toward the spine” (4):
“Initiate from the pelvis. Begin by gently tilting your pelvis toward your ribs, feeling the lower back flatten against the reformer or mat.”
“Active at the core: as you draw the navel inward, think of pulling your belly button toward your spine, but also toward the center of your body. This engagement should come from deep in the abdomen rather than just sucking in the stomach.”
“Maintain a neutral spine: as you engage your core, keep the rest of the spine neutral and stable, avoiding excessive arching in the lower back.”
“Breathing: maintain smooth, controlled breathing while keeping the core muscles activated, ensuring you don’t hold your breath.”
33
“Make a C-curve”: referes to
creating a rounded shape in the spine, like the letter “C.”
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“Make a C-curve”: is used to
deepen the engagement of the core muscles and articulate the spine during exercises.
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“Make a C-curve”: commonly used exercises
the Roll-Up, Roll-over, or when performing exercises on the Reformer to help improve spinal mobility, strengthen the abdominals, and enhance overall core control.
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“Make a C-curve”: cueing steps
Begin with a neutral spine. Start by sitting or lying down with your spine in its natural alignment.
Engage the abdominals: gently draw the belly button toward the spine to activate your core muscles. This engagement helps protect the lower back.
Round the spine: imagine a “c” shape coming along your back as you slowly curl your tailbone under and articulate your spine, starting from the pelvis and moving upward. The movement should be controlled and fluid, rolling through the vertebrae.
Lift your ribcage and chest: as you curl into the C-Curve, think of lifting your ribs away from your hips, creating more space in the lower back. The upper body will round forward, but keep the head in line with the spine (avoid jutting the chin forward).
Hold the C-curve: maintain the rounded position, keeping the core engaged and the spine in that “C” shake while breathing steadily
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“Bring the Spine to the mat”: emphasizes....
emphasizes control, alignment, and abdominal engagement to protect the lower back.
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"bring the spine to the mat" is key in these example exercises
This slow and controlled articulation is key in many Pilates exercises, such as the Roll Down, Roll-Up, or spine stretch forward, to improve spinal flexibility, strengthen the abdominals, and enhance overall body awareness.
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"Bring the spine to the mat" cues
start with the pelvis in a neutral position: begin by sitting tall or lying on your back with your feet flat on the mat and knees bent. Ensure your pelvis is in a neutral position, meaning the natural curve of the lower back is maintained.
Engage the core: draw the navel in toward the spine to activate the deep core muscles, particularly the transversus abdominis. This engagement will help stabilize the spine during the movement
Begin the articulation: start by gently tilting the pelvis backward (posterior pelvic tilt) and begin to roll down one vertebra at a time. Imagine each segment of your spine making contact with the mat, starting from the tailbone.
Move through the spine slowly: as you continue to lower yourself, focus on one vertebra at a time, stacking the spine in a controlled manner. The lumbar (lower) spine should come down first, followed by the thoracic (middle) spine, and finally the cervical (neck) spine)
Avoid excessive arching ro collapsing: keep your ribs gently closed to avoid flaring them out. Maintain an even engagement of your core muscles to protect your lower back and ensure smooth, fluid movement.
Keep the head and neck relaxed. As your spine reaches the mat, keep the back of your head connected to the surface and your neck in alignment with the spine. Don’t force teh chin to the chest or let it jut forward.
Finish with the spine fully on the mat: once your entire spine is flat on the mat, make sure your body is in a neutral piston with the pelvis slightly tilted forward (anterior pelvis tilt) and your back relaxed.
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“Pull up with the abdominals” refers to...
the action of engaging the deep abdominal muscles, particularly the rectus abdominis and transversus abdominis, to lift or stabilize the torso or limbs.
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"Pull up with the abdominals" cue is is often used to
cue is often used to promote a deeper, more controlled core activation during exercises, helping to support the spine and facilitate proper movement mechanics.
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"Pull up with the abdominals" is used in these example movements
This cue is used in many Pilates movements, like the Teaser, Roll-up, or Plank, to ensure the abdominal muscles are effectively activated, reducing strain on the spine and encouraging more efficient, controlled movements.
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"Pull up with the abdominals" the emphasis is on...
The emphasis is always on the abdominal muscles as the primary movers, with the rest of the body following engagement.
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"Pull up with the abdominals" cueing steps
Engage the abdominals: focus on the core. Before moving, draw your navel inward toward your spine, activating the deep core muscles. The “pull-up” sensation comes from using the abdominals to control the movement, rather than relying on momentum.
Imagery: think of the action like pulling your torso or limbs upward from the center of your body, especially from the area around your navel. Visualize lifting from deep within the abdominal region, rather than pushing or arching the back.
Control the movement: for example in a pilates exercises like the Roll-up, you might pull up with the abdominals to lift your upper body off the mat. Instead of using your hip flexors or relying on the back, initiate the movement by engaging your core, and imagine peeling each vertebrae off the mat with control.
In leg lifts or exercises where your legs are elevated, pull up with the abdominals to stabilize the pelvis and lower back, preventing them from archign or flattening.
Maintain proper alignment: as you “pull up.” keep your spine in alignment, maintain a neutral pelvis and avoiding any excessive arching or flattening. Ensure that the rib cage stays closed and that the movement comes from the deep muscles rather than straining the neck or back.
Breathing: maintain steady, controlled breathing while pulling up with the abdominals. You may exhale as you lift or move and inhale as you return to a more neutral position, depending on the specific exercise.
45
“Pull up your lower back” means
actively engage and lift the lower back away from the mat to create a sense of support and stability in the spine, while avoiding excessive compression or flattening of the lumbar spine
46
"Pull up your lower back" encourages
This cue encourages core activation, particularly the muscles of the deep abdomen, and helps to maintain a neutral spine or slight pelvic tilt during movement.
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"Pull up your lower back" cueing steps
Engage the core: before focusing on the lower back, engage the deep abdominal muscles by drawing the navel inward toward the spine, activating the transversus abdominis and other core muscles. This abdominal engagement will support the movement and help prevent any undue pressure on the spine
Lift the lower back: imagine gently pulling the lower back (lumbar spine) upward, away from the mat, or lifting it toward the ribs
The goal is to create space between the lower back and the mat without arching the back excessively. In a neutral pelvis position, there should still be a small natural curve in the lower back. The cue helps to deepen abdominal engagement and avoid collapsing the lower back into the mat.
Pelvic positioning: this cue accompanies the action of tilting the pelvis slightly, either posteriorly (tucking the pelvis under) or maintaining a neutral pelvis. Pulling up the lower back helps to stabilize the pelvis and prevent excessive arching of the spine.
If you’re in a position like the Plank or Roll-Up, the cue reminds you to keep your lower back lifted to avoid sinking or overarching, which can cause strain.
Maintaining alignment: the lower back should feel as though it’s gently lifting and stabilizing rather than pushing or forcing it into a rigid position. It’s about creating a sense of support from the core, ensuring the movement is smooth and controlled. Keep the entire spine in alignment, with the head, neck, and upper back remaining neutral and aligned with the rest of the body.
Breathing: as you pull up the lower back, continue breathing deeply. Engaging the lower back is often paired with exhaling to facilitate core activation.
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"Sit Tall" means:
align the spine in an elongated, upright position, engaging the muscles of the back and core to achieve good posture. It’s about creating a sense of length through the spine while maintaining stability and avoiding slouching.
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Sit tall” is a key posture in many Pilates exercises, like...
the spine stretch forward, Roll-up, and seated Reformer exercises, to ensure optimal alignment, reduce strain on the spine, and activate the muscles that support posture
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"Sit tall" encourages awareness of....
body alignment and helps foster better posture both during exercise and in daily life.
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"Sit Tall" Cueing steps
Align the spine: begin by sitting on your sit bones (ischial tuberosities) with your feet flat on the mat, knees bent at a 90-degree angle. Ensure your pelvis is neutral - not tilted forward or backward. Imagine a string attached to the top of your head, gently pulling you upward. This visualization helps you length your spine and create space between the vertebrae. Lift your chest upward without overextending or arching the back excessively. The goal is to maintain the natural curves of the spine while avoiding collapsing in the upper back
Engage the core: activate your deep abdominal muscles by gently drawing your navel toward your spine. This engagement helps to stabilize the pelvis and supports the spine in a tall, supported position. The lower back should remain neutral, and the rib cage should be gently closed, not flare outward.
Relax the shoulders: dop your shoulders away from your ears and draw them slightly back and down, opening the chest. Avoid tensing your shoulders or rounding them forward. Keep your shoulder blades gently sliding down the back, ensuring that the upper body remains open and relaxed.
Maintain a lengthened neck: keep the neck long and aligned with the spine, avoiding any jutting forward of the thead. Imagine creating length through the top of the head to further lengthen the spine. Your chin should be slightly tucked, keeping the cervical spine (neck) in a neutral position.
Breathing: breath deeply into your back and ribs, allowing your torso to expand with each inhale, maintain the tall posture throughout.
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“Maintain a flat back” means and goal
keep the spine in a neutral position, preventing excessive arching or rounding. The goal is to engage the core muscles and stabilize the spine while maintaining a controlled, straight alignment from the tailbone through the cervical spine (neck).
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"Maintain a flat back” is used in a variety of exercises like...
table top, plank, and leg circle
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"Maintain a flat back" promotes and encourages...
promote core stability, prevent unnecessary stress on the spine, and maintain proper posture. The cue encourages proper spinal alignment and effective muscle engagement throughout the exercise.
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"Maintain a flat back" cueing steps
Engage the core: draw your navel toward your spine to activate the deep abdominal muscles (particularly the transversus abdominis). This core engagement will help support the spine and prevent it from overarching or collapsing.
Pelvis positioning: ensure your pelvis is in a neutral position. A neutral pelvis helps maintain the natural curves of the spine. For certain exercises, like the Roll-Up or Standing Roll Down, you may need to gently tilt the pelvis slightly, so the lower back stays in a flat position (neither arching nor flattening excessively)
Avoid excessive arching or flattening: to maintain a flat back, avoid letting the lower back (lumbar spine) arch outward, which can lead to strain. Also, avoid flattening the lower back completely into the mat, as this can reduce core engagement and stability. Focus on subtle engagement of the lower abdominals to stabilize the pelvis and maintain a small natural curve in the lumbar spine, ensuring the back remains straight but not ridgid.
Align the upper body: keep the chest open and lifted, and avoid rounding the shoulders forward. The shoulders should stay aligned with the spine, and the ribs should stay closed, not flared. In exercises like Plank or Bridge, the goal is to avoid sagging or arching the back. The entire torso should remain flat, with the abdominal muscles keeping the spine stable.
Maintain control through the spine: as you move through exercises that require a flat back, maintain control of your spinal position, using the core to stabilize the entire body. This control ensures your back remains flat without excessive movement in the vertebrae.
Breathing: keep your breath steady and relaxed while engaging the core. Breathing should not compromise your spinal alignment but rather help you maintain the flat-back position with controlled, smooth movements.
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“Keep the rib cage down and back”: meaning
engage the core muscles, particularly the abdominals, to prevent the ribs from flaring outward and to maintain a stable, controlled posture.
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"keep the rib cage down" is a common cue to
improve alignment, enhance core activation, and protect the lower back.
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"Keep the ribcage down" cueing steps
engage the core: activate the deep abdominals. Draw your navel to your spine to activate the deep core muscles, especially the transversus abdominis. This helps create a stable base from which to move. The goal is to gently “pull” the rib cage downward and inward using the abdominal muscles, not by forcing the ribs down with the chest or creating tension in the neck.
Maintain the natural spine curves: align the rib cage with the pelvis: when you engage the core, think of bringing your ribs close to your pelvis, creating a slight posterior pelvic tilt and keeping your spine in a neutral position. The ribs should not be sticking out or flaring upwards. The cue helps prevent an excessive arching of the lower back, ensuring that the torso is supported and stable during exercises.
Move the ribs downward: to “keep the rib cage down,” imagine gently pulling the bottom of your rib cage toward your hips. This action helps activate the abdominals and prevents over-arching the back, which can occur when the rubs flare.
Keep the ribs back: think of drawing the ribs slightly back toward your spine. This action ensures you don’t over-expand the chest or let the rib cage project forward, which would reduce core engagement.
Shoulder Position: avoid excessive shoulder tension; as you engage the rib cage and core, ensure that your shoulders stay relaxed and not pulled up toward your ears. This allows for a more stable, neutral upper body while maintaining proper posture.
Breathing: keep the ribs engaged but relaxed while breathing. Though the cue “keep the rib cage back and down” engages the core, you still need to breathe deeply. Inhale into the back of the rib cage while maintaining the rib position and exhale to maintain core activation.
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example exercises for "keep the rib cage down"
Exercises like the Roll-Up, Plank, or Bridge.
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keeping the rib cage down and back ensures a more ______ movement, prevents excessive _____ in the upper body, and ensures the spine and pelvis stay in _____.
keeping the rib cage down and back ensures a more controlled movement, prevents excessive tension in the upper body, and ensures the spine and pelvis stay in alignment.
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"Keep the ribcage down" is essential for.... and enhances....
This cue is essential for stabilizing the torso, improving posture, and engaging the correct muscles during Pilates exercises, particularly in movements that involve spinal articulation or core stabilization. It enhances overall body control and protects the lower back by preventing unnecessary movement in the rib cages and upper torso.
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“Lengthen your neck” meaning
create space and elongation in the cervical spine (neck) by maintaining proper alignment and avoiding tension.
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"Lengthen your neck" helps promote...
helps promote good posture, spinal alignment, and overall body awareness, especially during exercises where the head and neck need to stay aligned with the rest of the the spine.
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"Lengthen your neck" cueing steps
Align the spine: start by ensuring your spine is in a neutral position. The neck should be in alignment with the rest of the spine, neither jutting forward nor over-extending. Imagine a straight line running from the crown of your head down to your tailbone, and keep the neck in line with that imaginary line.
Gentle chin tuck: tuck the chin slightly. Instead of letting teh chin stick out or jut forward, gently tuck it toward the chest, aligning the head with the spine. This action helps avoid tension in the neck and promotes better posture.
Subtle action. Does not mean dropping the head toward the chest, but rather aligning the neck to maintain a long, straight line from the top of the head to to the spine.
Lift the crown of your head: visualie an invisible strong or a force pulling from the top of your head (the crown) straight up toward teh celing. This will help create length through the neck and encourage a taller, more upright posture. The neck should fell long butnot tense. Keep the area around the jaw and throat relaxed while gently lifting through the crown of your head.
Relax the shoulders: avoid tension in the shoulder and neck: as you length your neck, make sure that the shoulders stay relaxed and away from your ears. Tension in the shoulders can cause the neck to shorten or stiffen, counteracting the lengthening effect. Focus on keeping your neck long and aligned while your upper body remains stable and relaxed.
Keep the jaw soft: avoid clenching the jaw. While lengthening the neck, keep the jaw relaxed. Imagine there is a small space between your upper and lower teeth. This prevents tightness in the neck and face.
Breathing: while lengthening the neck, continue to breathe deeply and smoothly. The elongated neck should not restrict your breathing, but rather support a deeper, more relaxing breath by opening up the chest and rib cage.
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"Lengthen your Neck" is used in these example exercises
In exercises like the Roll-up, Plank, or teaser, this cue helps maintain a neutral and aligned position in the head and neck, preventing strain of misalignment that could affect the rest of the body.
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In seated or standing positions, “lengthen your neck” promotes .....
good posture and encourages spinal health by reducing the tendency to slouch or just the head forward.
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“Lengthen your neck” is essential for preventing
neck strain
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"Lengthen your neck" ensures that the ____ and _____ move with the _______, creating a streamlined, fluid body movement while promoting relaxation and ______.
"Lengthen your neck" ensures that the head and neck move with the spine, creating a streamlined, fluid body movement while promoting relaxation and stability.
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“Bring your chin to your chest” is used to initiate
spinal flexion
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"Bring your chin to your chest" is often used often during exercises that require articulation of the spine, such as
roll-ups, roll-downs or spinal flexion movements
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"bring your chin to your chest" helps to engage the upper ______ and promote proper ___ and ____ alignment.
"bring your chin to your chest" helps to engage the upper abdominals and promote proper head and neck alignment.
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"bring your chin to your chest" cueing steps
gentle chin tuck: lower the chin toward the chest. Do not force the chin down aggressively. The focus is on initiation the movement from the cervical spine (neck), not from the chest or throat.
Visualize: imagine you’re gently trying to create a small space between the back of your neck and the mat. This helps to maintain the natural curve of the neck while avoiding excessive tension.
Engage the upper abdominals: as you bring the chin toward the chest, engage the upper abdominals. This engagement helps lift the upper body and facilitates a smooth, controlled movement through the sine. The chin tuck should initiate spinal flexion, leading the movement into the upper back and gradually articulating the rest of the spine.
Maintain a relaxed neck: while bringing the chin toward the chest, avoid creating tension in the neck. The movement should be smooth, the neck should remain long rather than compressed. Focus on gently folding the neck, not forcing the head down.
Avoid over-tucking: be careful not to over-tuck the chin too far, which can cause strain in the neck and lead to misalignment. The goal is to create a long, controlled neck, not a crunched position. The tuck should feel natural, as if you’re gently curling the top of the spine forward, rather than straining the neck.
Coordinate with breathing: Inhale to prepare, and as you exhale, bring the chin toward the chest and begin the forward movement (like during a Roll-Up). The breath supports the movement and helps deepen the engagement of the abdominal muscles
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what happens when you initiate a roll-up with, "Bring your chin to your chest"?
you start by bringing the chin to your chest to initiate the movement of curling the spine off the mat. This sets the pattern for a controlled, fluid roll-up, engaging the core.
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what happens when you initiate a roll-down with, "Bring your chin to your chest"?
Roll-Down: In the Roll-Down exercise, bringing the chin to the chest initiates the slow and controlled descent of the spine back to the mat.
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“Bring your chin to your chest” is a key cue to maintain proper _____ alignment and engage the ______ _____ effectively during movements that require ____ ____. It helps promote fluidity in the movement while preventing strain or tension in the _____.
“Bring your chin to your chest” is a key cue to maintain proper neck alignment and engage the upper abdominals effectively during movements that require spinal flexion. It helps promote fluidity in the movement while preventing strain or tension in the neck.
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“MOVE ONE VERTEBRA AT A TIME”: emphasizes...
Emphasizes spinal articulation and
control, promoting a slow and deliberate movement that isolates each segment
of the spine.
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“MOVE ONE VERTEBRA AT A TIME” encourages...
you to focus on creating a controlled,
segmented motion through the spine rather than performing a single, fluid
motion with the entire torso at once.
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"Move one vertebra at a time" increases awareness of the
spine’s natural mobility and promotes better alignment and muscle engagement.
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"move one vertebra at a time" cueing steps
Engage the Core: Before moving, engage the deep abdominal muscles by drawing the navel gently toward the spine. This provides stability and support for the spine as you move. This core engagement helps protect the spine during the articulation and allows the movement to come from the core muscles, not from the back or shoulders.
Initiate Movement from the Base or Top of the Spine: In exercises like the Roll-Up or Spinal Roll-Down, begin by initiating the movement from the base (lower back) or the top (neck) of the spine, depending on the position. For a Roll-Up, start by lifting the head and neck (with the chin gently tucked) and then slowly peel thespine off the mat, one vertebra at a time, engaging the abdominals to control the movement. Each vertebra should lift in sequence, with the pelvis following after the lower back is off the mat. For a Roll-Down, reverse the process by starting at the top (neck) and slowly lowering each vertebra back down to the mat one by
one, creating a smooth, controlled descent.
Focus on Spinal Segmentation: Visualize the spine as a chain of individual vertebrae. As you move, think of each vertebra moving independently of the others. The movement should be fluid, with a clear segmentation that starts at the cervical, thoracic, or lumbar region.
Avoiding Momentum: This movement is slow and controlled: The goal is to avoid using momentum to lift or lower the body. Instead, move intentionally, controlling each segment of the spine through abdominal and core
engagement. You should feel the deep muscles of the core working throughout the movement, helping you articulate the spine without any jerking or quick movements.
Breathing: Inhale to prepare, and as you exhale, initiate the movement, using the breath to support the controlled articulation of the spine. Keep your breath smooth and consistent to aid the movement’s fluidity. In this exercise, you want to avoid just “lifting the torso.” Instead, think about articulating each vertebra off the mat one by one, lifting the head, upper back, middle back, and lower back slowly and deliberately. When returning to the mat, reverse the process by lowering the spine down slowly and sequentially.
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Example exercise where "move one vertebra at a time" is cued
Spine Stretch Forward: In this exercise, the cue can also be used to ensure that each part of the spine is flexing individually as you reach forward and then returning, maintaining the integrity of the spine.
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“MOVE ONE VERTEBRA AT A TIME” is crucial for developing spinal ______, core ______, and _____ in Pilates. By practicing this, you improve the flexibility and _____ of the spine while also gaining a greater _____ of body mechanics
“MOVE ONE VERTEBRA AT A TIME” is crucial for developing spinal mobility, core strength, and control in Pilates. By practicing this, you improve the flexibility and articulation of the spine while also gaining a greater awareness of body mechanics.
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“KEEP THE SCAPULA DOWN IN NEUTRAL” refers to maintaining...
refers to maintaining the shoulder blades (scapulae) in a stable and aligned position during exercises, ensuring they are neither lifted toward the ears nor excessively pressed into the back.
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"Keep the scapular down in neutral" optimizes... (3)
posture, shoulder mobility, and overall stability.
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"Keep the scapula down" cueing steps
Neutral Scapular Position: Find a neutral position for the scapulae: This means the shoulder blades are flat against the back and aligned with the rib cage, not lifted or pressed too far downward. Imagine a straight line between the shoulder blades and the spine. The scapulae should rest
in a relaxed but engaged position on the upper back, neither rounding forwardnor retracting excessively.
Avoid Elevating the Shoulders: Prevent shoulder shrugging: One common mistake is allowing the shoulders to rise toward the ears, which causes tension in the neck and upper traps. Instead, relax and lower the shoulder blades away from the ears, engaging the muscles around the scapula to keep them in place. Think of gently drawing the shoulder blades downward, like gently sliding them down the back.
Maintain the Shoulder Blades in Alignment: Keep the scapulae in a position that supports the chest: The shoulder blades should stay aligned with the chest and ribs, ensuring that the shoulders don’t roll forward or backward. The scapulae should be in a neutral position, where they are neither overly protracted (moving forward) nor overly retracted (moving too far back). Imagine the shoulder blades are gently hugging the ribs, supporting the upper body without pinching the back muscles.
Engage the Upper Back Muscles: Activate the muscles around the scapulae: To keep the scapulae in neutral, lightly engage the muscles of the upper back (rhomboids, lower traps, etc.). This keeps the scapulae stable and prevents them from moving excessively during exercises. The goal is to create stability in the shoulder girdle, which allows for proper movement without unnecessary strain on the upper body.
Focus on breath and movement coordination: While maintaining
a neutral scapular position, breathe deeply, and use your breath to maintain muscle engagement. During exercises, the scapulae should stay stable and aligned as the arms and torso move, ensuring controlled movements. Be mindful not to tighten the upper back and neck while maintaining the neutral position of the scapulae, as this can cause unnecessary tension.
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In exercises like the ____,____, or ______ work, "keep the scapulas down" ensures that the scapulae stay in a neutral position, which helps avoid straining the neck or shoulders. It also promotes shoulder stability and proper alignment of the arms and torso.
Plank, Push-ups, or Reformer
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In seated or supine exercises, keeping the scapula down in neutral helps prevent....
the shoulders from rounding forward and encourages correct posture throughout the exercise.
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“Keep the scapula down in neutral” ensures proper shoulder ______, minimizing strain on the ______ and upper body while encouraging core engagement and ________. It is essential for preserving healthy shoulder ______ and promoting proper ________ and movement in Pilates.
“Keep the scapula down in neutral” ensures proper shoulder alignment, minimizing strain on the neck and upper body while encouraging core engagement and stability. It is essential for preserving healthy shoulder mechanics and promoting proper posture and movement in Pilates.
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"REACH YOUR ARMS AND LEGS” in Pilates emphasizes....
“REACH YOUR ARMS AND LEGS” in Pilates emphasizes lengthening and extending the limbs while maintaining control and engagement of the core.
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“REACH YOUR ARMS AND LEGS” is used to promote... full-body ___, improve __, and enhance overall __ and felxibility.
full-body coordination, improve posture, and enhance overall strength and flexibility.
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"reach your arms and legs" cueing steps
Engage the Core: Before extending the arms and legs, engage your core muscles (especially the deep abdominals) to stabilize the torso. This core engagement helps support your spine and prevents any strain or arching of the lower back as you lengthen your limbs. Focus on drawing the navel toward the spine and maintaining a neutral pelvis.
Reach Through the Arms: Extend the arms out in front of you or overhead, depending on the exercise. Think of reaching from the shoulder blades, not just the hands, as you lengthen through the entire arm. Imagine that your fingers are being pulled in opposite directions, creating length from the shoulders to the tips of your fingers. Avoid overreaching or tensing the shoulders by keeping them relaxed and away from the ears.
Extend the Legs: For the legs, think of reaching out through the heels, keeping the legs straight but not hyperextended. The length should come from the hips, with the legs reaching away from the center of the body. If the legs are on the floor: Imagine someone gently pulling the heels away from you, creating length from the pelvis through to the toes. If the legs are elevated: Think of actively reaching them away from your torso, keeping them extended without losing control of the core or arching the lower back.
Maintain Alignment: While reaching the arms and legs, ensure your spine stays aligned and stable. In exercises like Roll-Ups, Planks, or Teaser, the arms and legs should extend without disrupting the natural curves of the spine or engaging the lower back too much. Keep the neck neutral by imagining that the head is aligned with the spine, avoiding any forward jutting or excessive extension of the neck.
Activate the Muscles: The cue “reach your arms and legs” isn’t just about making the limbs longer; it’s about actively engaging the muscles to create strength and stability. In the arms, this includes the shoulder muscles (deltoids) and upper back muscles, and in the legs, it involves the quadriceps, hamstrings, and glutes. The muscles should work to lengthen the limbs while maintaining control and a strong, engaged core.
Breathing: As you reach your arms and legs, ensure your breathing stays steady and controlled. Inhale to prepare, and as you exhale, lengthen the arms and legs, activating the core to stabilize the body. Breathing deeply will support the reach and help maintain the lengthening effect.
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In exercises like the ____ or _____, “reach your arms and legs” helps to create full-body extension and strengthen the core, arms, and legs while maintaining control and alignment.
Plank or Teaser
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In supine exercises, like _____ or _____ , "reach your arms and your legs" encourages lengthening through the arms and legs, promoting full-body engagement and a deeper connection to the mat.
the the Hundred or Leg Circles
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“Reach your arms and legs” is a cue that promotes both ____ and _____ in Pilates, encouraging you to extend and activate the _____ while maintaining control, alignment, and core ____ throughout the movement.
“Reach your arms and legs” is a cue that promotes both length and strength in Pilates, encouraging you to extend and activate the limbs while maintaining control, alignment, and core engagement throughout the movement.
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