There are five basic principles that provide the foundation of Stott Pilates. Every skilled Pilates instructor learns them as they are crucial for performing the exercises safely and effectively.
The principles demonstrate the proper way to breathe and position the body so that the practitioner gains more awareness of their core and how to recruit the muscles there.
In a previous post, we covered the first two principles that looked at breathing and pelvic placement. In this post, we’ll explore principles 3-5 in Stott Pilates to complete the foundation.
#3 – Rib Cage Placement
What is your rib cage doing right now?
Yeah, okay. It’s a weird question. But depending on the position you’re in, the rib cage is likely either deviating downward (if you’re seated) or lifting upward (if you’re lying down). Either position is going to impact your thoracic spine – the section that’s connected to your ribs. Yet, most of us don’t pay much attention to this.
In Pilates, you will. Throughout the Pilates practice, it’s common to hear teachers instruct that students engage the obliques (muscles on either side of the abdomen) when seeking proper alignment of the rib cage. This is because the abdominal wall attaches to the lower ribs and the muscles there are often recruited to maintain rib cage (and by proxy thoracic spine) alignment.
Keeping the rib cage in alignment is key to moving and breathing properly through the practice. So teachers will also remind students to feel the ribs resting gently on the mat – not lifting away nor pushing into it – while emphasizing breathing three-dimensionally into the abdomen and rib cage.
#4 – Scapular Movement and Stabilization
One of the first things an experienced Pilates instructor will investigate is each practitioner’s neutral placement of the scapulae, as this can vary from student to student.
Also known as the shoulder blades, the scapulae connect the upper arm bone with the collar bone. Since they lack any direct connection with the rib cage or spine, they have a lot of mobility and can glide downward, upward, inward, and outward. They can also rotate upward and downward.
Stabilizing them on the rib cage is crucial to ensure that muscles around the shoulders and neck aren’t overworked. So to maintain any stability, instructors encourage openness across the front and back of the shoulder girdle at all times. This has become counterintuitive for many given the use of technology which causes the shoulders to round forward. Yet, overly compensating by squeezing them together is also discouraged. The goal? Keeping the shoulder blades laying flat on and gliding across the rib cage rather than coming away from it.
#5 – Head and Neck Placement
Finally, notice the natural curve in your cervical spine (neck). Maintaining this while performing Pilates movements is essential. This includes when laying supine or when seated and keeping the skull balanced directly above the shoulders. This placement is something for which instructors watch.
Again, technology has made this challenging as more and more people struggle with ‘tech neck’ – wherein the head juts forward and puts undue stress on the neck, shoulders, and upper back. The intention is to have the cervical spine continue the line created by the thoracic spine – regardless of its position.
Any time the head is brought downward in Pilates, it’s done with a slight nod first to avoid jamming the chin into the chest. This is known as craniovertebral flexion and there should be enough room between the chin and chest to place your fist.
There are plenty more considerations when it comes to head and neck placement, but these are the basics. An experienced instructor or Pilates-based physical therapist can guide you further.
Completing the Foundation with Principles 3-5 in Stott Pilates
We hope you now have a basic understanding of principles 3-5 in Stott Pilates.
It was likely even more helpful if you read our previous post on the first two!
Regardless, if you’re curious about Stott Pilates and want to try it for yourself, contact us today. Our experienced instructors will safely guide you through ALL of the principles of the practice.