Pilates Guides EN - Balanced Body

Balanced Body Movement Principles
How the Body Works and How to Train It

Module 1: Whole Body Movement
Copyright 2019, Balanced Body Education LLC.

Introduction
Welcome!
MOVEMENT IS LIFE!
The Balanced Body Movement
Principles focus on observing
and training movement.
You will learn how the body

moves and how to make it
move better.
This is the first step in your

Pilates journey

Balanced Body Pilates Instructor Training
Program Organization
Anatomy
Movement Principles
Mat
Mat 1 Mat 2 Mat 3: Enhanced Mat + Props
Reformer
Reformer 1 Reformer 2 Reformer 3
Apparatus
Apparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels
Introduction
Mobility Whole
and Body
Restoration Movement
Upper Body Trunk

Training Integration
Lower Body
Training

Workout
Foundational Movement Patterns
Breathing Ant/post tilt Multifidi Leg/ankle Squats Knee Rotation Lateral

warm up bends flexion
All Fours Abs Cat/Cow + Tail Wag Opposite Arm/Leg Supine Twists Pelvic clock
Poodle Tail
Marching Abdominal Curl Oblique Curls Bridge, Hip Dips Prone Rockets Swan Prep

Child’s Pose
Workout
Foundational Movement Patterns
Angels in Plank and

Pinwheel Snow Sternum Drop Push Ups
Lateral Medial
Back Plank Side Plank Rotation Rotation
Rows Triceps Overhead Biceps Pull Down Push Out Chest Press

Introduction
Each Module Contains
The essential anatomy, kinesiology and
training principles for each area.
Foundation exercises to illustrate each

principle in movement.
Optimum form and common corrections for

each exercise.
Coaching, cueing and teaching tips for

successful communication.
Whole Body Movement
Module 1: Key Concepts
What is Whole Body Movement?
How Training Works

• Motor Learning
• Training Continuum
• Creating Change, Cueing and Coaching
Posture and Alignment

• Assessing static posture
• Common dysfunctional patterns
Observing whole body movement

• Global movement
• Planar patterns – Sagittal, Frontal, Horizontal
• Local movement – Joint and region specific

Whole Body Movement
Teaching Movement
As a Pilates teacher or
movement teacher of any
kind:
You have a unique ability to

inspire, transform and
improve people’s lives.
The Movement Principles are

designed to help you do just
that.
Whole Body Movement
Whole body movement involves multiple body systems working in
harmony.
Nervous system -
Command Center
Skeletal system –
Structure!
Myofascial system –
Movers!
Cardiorespiratory system –
Energy!

Functional Movement Patterns
Squat Lunge Hip Hinge Push
Pull Lift Rotate Gait

Whole Body Movement
Fitness Essentials
According to The American College of Sports Medicine
(2011) a well rounded workout for a healthy adult should
include the following:
Neuromotor
Resistance
training
training for all Dynamic
(agility, Cardiorespiratory training
major muscle Flexibility
balance,
groups
coordination)
Moderate High intensity –

2–3 2–3 2
intensity - 150 75
days/week days/week days/week
minutes/week, minutes/week

Whole Body Movement
Components of Active Living
Primary Components
• Cardiorespiratory capacity
• Muscular capacity
• Flexibility
Secondary Components
• Mental capacity
• Agility
• Balance
• Coordination
• Power
• Reaction time
• Speed
Whole Body Movement
Training Principles
Listen to the client
• History, lifestyle, age
• Physical condition
• Personal fitness and wellness
goals
Observe the client

• Static posture and alignment
• Dynamic movement quality
• Strength and flexibility
• Coordination and proprioception
Whole Body Movement
Creating Change
Assess the client
Define client goals
Create a program to address the goals
Be consistent with the program
Progress the program as skills improve
Redefine goals, reassess the client and create a new program

Whole Body Movement
Assessment
Assessment is the process of
observing and evaluating:
Posture and movement patterns
With the goal of helping clients

improve their:
Wellness, fitness and performance.
Assessment is something we all do

as movement teachers in every
session.
Whole Body Movement
What is “Good Posture”?
As you begin to look at the
body, you will bring your
own biases and judgements
to your view.
It’s important to remember
that highly functional clients
can have apparently poor
posture.
You must consider not just
what you see, but how what
you see is working for the
client.
Whole Body Movement
Posture and Alignment
• The position of the

Posture: body.
• The position of the

body parts in
Alignment: relationship to each
other.
• When the body is

Good aligned in relationship
Posture: to gravity for optimum
function.

Whole Body Movement
Alignment – Learning to See
To understand alignment
we begin by identifying
key bony landmarks and
how they line up in
standing posture.
Correct Kyphosis/ Flat Back Sway Back Military Kyphosis
Lordosis
When the bony landmarks

are lined up correctly, the
body uses less energy to
hold itself up and to move.

Whole Body Movement
Assessing Standing Alignment
Have the client stand with weight on
both feet and hands at sides
Observe the body from:

• Side view
• Front view
• Back view
Observe
• Symmetry and asymmetry
• How the joints are lining up
• Anything that looks odd

Whole Body Movement
Standing Alignment – Side View
Side View
• Tip of earlobe
• Top of shoulder
• Center of rib cage
• High point of Iliac crest
• Mid point of lateral knee
• Just in front of the lateral
malleolus of the ankle

Whole Body Movement
Standing Alignment – Front View
Front View Vertical Front View Horizontal
• Nose • Eyes level
• Center of Sternum • Shoulders level
• Navel • Equal distance between arms and
• Center of pubic bone torso
• Leg alignment • High point of iliac crests leve
• Anterior superior iliac spines
• Inside ASIS
(ASIS’s) level
• Center of patella
• Greater trochanters level
• Center of ankle
• Top of patella even
• Between 1st & 2nd toe
• Equal turnout on both feet

Whole Body Movement
Standing Alignment – Back View
Back View Vertical Back View Horizontal
• Center of skull • Ears level
• Spine straight • Shoulders level
• Center of sacrum and • Equal distance
tailbone between spine &
• Leg alignment sides of ribs
• Center of gluteal • Posterior superior
fold iliac spines (PSIS’s)
• Center of back of level
knee • High point of iliac
• Achilles vertical crests level
• Gluteal folds level
Whole Body Movement
Common Alignment Anomalies

Whole Body Movement
Alignment Anomalies – Spine and Thorax
Lordosis
Curve towards the front of the body.
• A small lordotic curve is normal in
the lumbar and cervical segments.
Kyphosis
Curve towards the back of the body.
• A small kyphotic curve is normal in
the thoracic spine.

Whole Body Movement
Alignment Anomalies – Spine and Thorax
Scoliosis
A lateral deviation of the spine.
• C Curve – Curve in one part of the spine
• S Curve – Opposing curves in two parts of the spine
• A scoliosis can be structural or postural

Whole Body Movement
Lumbopelvic Placement - Neutral Position
The placement of the pelvis is

neutral when the anterior superior
iliac spines and the pubic bone are
in a plane perpendicular to the
ground in standing and parallel to
the ground when supine.
According to current research in

biomechanics, the core or “inner
unit” works best as a spinal
stabilizer when the pelvis is in a
neutral position.

Whole Body Movement
Alignment Anomalies – Pelvis and Hips
Anterior pelvic Posterior High hip or low Pelvic rotation

tilt pelvic tilt hip When the pelvis
When one ilium is rotated with
When the ASIS When the ASIS one ilium
is anterior of is posterior of is higher than
the other moving toward
the pubic bone. the pubic bone the midline and
one moving
away

Whole Body Movement
Alignment Anomalies – Legs
Medial Femoral Lateral Femoral Genu Valgum Genu Varum

Rotation Rotation Knock Knees Bow Legs
The patella’s The patella’s In standing In standing
angle toward angle away alignment with alignment with
each other and from each other the legs the legs parallel
the femurs are and the femurs parallel, the when the
medially are laterally medial knees medial ankles
rotated. rotated. touch but the touch but the
medial ankles knees don’t.
do not. Decreased Q
Increased Q Copyright 2019, Balanced
angle.
Body Education LLC.
angle
Whole Body Movement
Alignment Anomalies – Legs and Feet
Knee Hyperextension Tibial Torsion or Foot Pronation and

Bowing Supination
In standing alignment
viewed from the side When the tibia is not When the foot is not
when the knees are lined up with the balanced between
posterior to the plumb femur creating the medial and lateral
line. torsion at the knee aspect.
and ankle. Pronation – weight
on midline
Supination – weight
on lateral foot
Whole Body Movement
Alignment Anomalies – Shoulders
Winging scapula
When the medial border of the
scapula lifts off the rib cage.
• Can indicate a weak serratus anterior
or a flat thoracic spine
Elevated scapula
When the scapulae are lifted up
toward the ears.
• It usually indicates shortness in the
scapular elevators and length in the
scapular depressors.

Whole Body Movement
Reciprocal Inhibition
Reciprocal inhibition occurs

when tightness on one side
of a joint inhibits the action Inhibited
of muscles on the opposite Tight back abdominals
extensors
side of the joint. Tight hip
flexors
An example is seen in lower Inhibited hip
extensors
crossed syndrome where
tight hip flexors inhibit or
limit the action of the hip
extensors.

Whole Body Movement
Improving Global Movement Patterns
When observing the body, our
view changes from global to
planar to local and back. Global
Observing global movement

patterns can identify
imbalances occurring at a local
level.
Local Planar
Assessing and improving local
imbalances can help to correct
global movement patterns.

Whole Body Movement
Assessing Dynamic Movement
Global Movement Planar Movement Pattern Local Movement Pattern
Pattern
Observe sagittal, frontal and Observe alignment, range of
Observe symmetry, balance, transverse planes for balance, motion, muscular balance
coordination, range of symmetry, coordination and and coordination of
motion, alignment, movement quality shoulders, spine, hip, knee
movement quality and and ankle
performance effectiveness

Whole Body Movement
Observing Global Movement Patterns
In order to better understand global movement patterns, break the movement down and
observe it through each plane of motion.
Front and Back Balance Side to Side Balance Rotational Balance

Sagittal plane Frontal plane Transverse plane
Sagittal view Frontal view 360° view

Whole Body Movement
Assessing Dynamic Movement
These are key functional movements your client should master.
Assessing and improving each of these skills can improve your client’s
movement proficiency.
Squat Lunge Hinge Push Pull Lift Rotate Gait

Whole Body Movement
Functional Movement and Resistance Training Phases
Health
Wellness
Phase 1
Fitness
Stability and Phase 2
Performance
Mobility Movement Phase 3
Load Phase 4
Life, Sport and
Recreation

Whole Body Movement
Motor Learning
Summary of Fitts and Posners’s (1967) Three Stages of Motor Learning
Stage Process Characteristics Other Name
Cognitive Gathering Large gains, Verbal-motor stage

information inconsistent
performance
Associative Putting actions Small gains, Motor stage

together disjointed
performance,
conscious effort
Autonomous Much time and Performance seems Automatic stage
patience unconscious,
automatic and
smooth

Whole Body Movement
Motor Learning 101
Unconsciously Consciously Consciously Unconsciously

incompetent incompetent competent competent
• Can’t do it, don’t • Can’t do it, know I • If I pay attention, I • I can do it right
know I can’t do it. can’t do it. can do it right. without paying
attention.
Our goal as trainers is to move clients from unconsciously incompetent to unconsciously

competent

Whole Body Movement
Verbal and Non Verbal Cues
Dr. Albert
Mehrabian’s 7-
38-55 Rule:
• What we say is less
significant than
• How we say it
• How we move as
we are saying it
Whole Body Movement
Cueing and Coaching
Provide clear
direction –
• What am I doing?
Focus on the
experience –
• How does it feel?
• How do I do this better?
Provide the purpose –
• Why is this useful to me?

Whole Body Movement
Performance Cues
EXERCISE DIRECTION
Be straightforward, simple and consistent!
• Exercise name
• Equipment setup
• Body position
• Number of reps (to help them budget their energy)
• Movement sequence

Whole Body Movement
Mindful Cues
Feeling, thinking and observing

• Quality over quantity
• Engage the client in their experience
• Tell them why the exercise is important
• Let them observe what’s happening

Whole Body Movement
Layering Cues
Once the client is performing the exercise adequately, layer in cues to create
a more mindful and meaningful experience.
• Keep them focused on their personal experience
• Use non-judgmental, open and positive cues
Breath – “Inhale as you push back, exhale as you return”
Physical sensation – “Feel equal weight on both sit bones”
Why – “Strengthening your legs helps you get up and down from a chair”
Observing their experience – “Do you notice your right leg is straightening
faster than your left one?”

Whole Body Movement
Cueing and Coaching
Mindful teaching relies on meaningful
cues
Focuses on kinesthetic
Teaching “why” and
sensations i.e. pressure,
“how”
touch and effort
Leads to increased feelings of self

empowerment and success.
Results in increased
“I can do this” program adherence and
positive health changes

Module 1: Key Concepts
What is Whole Body Movement?
How Training Works
Assessing standing alignment
Assessing dynamic alignment

Whole Body Movement (√)
Trunk Integration
Lower Body Training
Upper Body Training
Mobility and Restoration

Moving on to Trunk
Integration!

Lower Body Strength and Power
Pelvic up slip (high hip)

• One ilium is higher than the other.
• Assessed by comparing the high
point of the iliac crest, the ASIS
and the PSIS.
• All three points are high with an
up slip
Pelvic down slip (low hip)

• One ilium is lower than the other
• All three points are low with a
down slip.

Lower Body Strength and Power
Pelvic inflare
(rotation to the opposite side)
• When one ASIS is closer to the midline
and more anterior than the other one.
Pelvic outflare
(rotation to the same side)
• When one ASIS is farther from the
midline and more posterior than the
other one
• Both patterns indicate a rotational
pattern in the legs, hips and torso.
Whole Body Movement
Femoral internal rotation
• When the femurs angle
toward the midline so the
patellas look “cross eyed”
Femoral external rotation

• When the femurs angle away
from the midline.

Whole Body Movement
Knock knees (genu valgus)

• In standing alignment with the
legs parallel, the medial knees
touch but the medial ankles do
not. Increased Q angle
Bow legs (genu varum)

• In standing alignment with the
legs parallel when the medial
ankles touch but the knees
don’t. Decreased Q angle.
Knock Knees Bow Legs
Whole Body Movement
Knee
Hyperextension
• In standing alignment
viewed from the side
when the knees are
posterior to the
plumb line.

Whole Body Movement
The Lower Leg and Foot
Tibial Torsion
When the tibia is not lined

up with the femur creating
torsion at the knee and
ankle.
• Internal rotation of the tibia
• External rotation of the tibia
• Tibial bowing Tibial torsion and tibial bowing

Whole Body Movement
Alignment Anomalies – Feet
Pronation
• In standing alignment, the arch flattens
toward the ground and the Achilles tendon
bows toward the medial side of the foot.
Supination
• In standing the arch is lifted and the weight
of the foot is carried laterally.
Bunions
• A bunion is a deviation of the toe towards
the center of the foot. Bunions usually occur
on the big toe.
Whole Body Movement
Alignment Anomalies – Feet
Pronation and supination on the right foot.1st toe is on the left
Over Pronation Pronation Neutral Supination Over Supination

Whole Body Movement
Alignment Anomalies – Shoulders
Winging scapula
When the medial border of the
scapula lifts off the rib cage.
• Can indicate a weak serratus anterior
or a flat thoracic spine
Elevated scapula
When the scapulae are lifted up
toward the ears.
• It usually indicates shortness in the
scapular elevators and length in the
scapular depressors.

Whole Body Movement
Upper Crossed Syndrome
Characterized by a forward head, rounded shoulders and often excessive
thoracic kyphosis
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive_____
» Pectoralis major Longus colli
» Pectoralis minor Longus capitis
» Sternocleidomastoid Middle and Lower Trapezius
» Levator scapulae Serratus anterior
» Upper trapezius
Relax and restore range of motion in: Tight, active muscles
Activate: Weak, inactive muscles.
Prescription: Stretch the chest to restore range of motion and strengthen
the scapular depressers, thoracic extensors and lateral rotators of the
gleohumeral joint.

Whole Body Movement
Lower Crossed Syndrome
Characterized by an anterior pelvic tilt and increased
lumbar lordosis.
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive
» Iliopsoas Abdominals
» Rectus femoris Gluteus minimus, medius
maximus
» Erector spinae
Relax and release: The hip flexors and spinal extensors
Activate: The abdominals and hip extensors
Prescription: Stretch the anterior hip, strengthen the
abdominals and gluteals.

Pilates Guides EN - Balanced Body

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Pilates Guides EN - Balanced Body

Uploaded by

Copyright:

Available Formats

Balanced Body Movement Principles

How the Body Works and How to Train It

Copyright 2019, Balanced Body Education LLC.

You will learn how the body

This is the first step in your

Copyright 2019, Balanced Body Education LLC.

Upper Body Trunk

Copyright 2019, Balanced Body Education LLC.

Breathing Ant/post tilt Multifidi Leg/ankle Squats Knee Rotation Lateral

Copyright 2019, Balanced Body Education LLC.

Angels in Plank and

Copyright 2019, Balanced Body Education LLC.

Foundation exercises to illustrate each

Optimum form and common corrections for

Coaching, cueing and teaching tips for

What is Whole Body Movement?

How Training Works

Posture and Alignment

Observing whole body movement

Copyright 2019, Balanced Body Education LLC.

You have a unique ability to

The Movement Principles are

Copyright 2019, Balanced Body Education LLC.

Squat Lunge Hip Hinge Push

Pull Lift Rotate Gait

Moderate High intensity –

Copyright 2019, Balanced Body Education LLC.

Observe the client

Define client goals

Create a program to address the goals

Be consistent with the program

Progress the program as skills improve

Redefine goals, reassess the client and create a new program

Copyright 2019, Balanced Body Education LLC.

With the goal of helping clients

Assessment is something we all do

• The position of the

• The position of the

• When the body is

Copyright 2019, Balanced Body Education LLC.

When the bony landmarks

Copyright 2019, Balanced Body Education LLC.

Observe the body from:

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

The placement of the pelvis is

According to current research in

Copyright 2019, Balanced Body Education LLC.

Anterior pelvic Posterior High hip or low Pelvic rotation

Copyright 2019, Balanced Body Education LLC.

Medial Femoral Lateral Femoral Genu Valgum Genu Varum

Knee Hyperextension Tibial Torsion or Foot Pronation and

Copyright 2019, Balanced Body Education LLC.

Reciprocal inhibition occurs

Copyright 2019, Balanced Body Education LLC.

Observing global movement

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Front and Back Balance Side to Side Balance Rotational Balance