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Lecture 1

Kinesiology 2941Q/R/S/T Lecture Notes - Lecture 1: Pelvic Floor, Pilates, Transverse Abdominal Muscle


Department
Kinesiology
Course Code
Kinesiology 2941Q/R/S/T
Professor
kristina Dolbear
Lecture
1

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PilatesBasicPrinciples
1) Breathing
 Inthroughthenose,outthroughthemouthwithpursedlips
 Emphasisison3Dbreathespeciallyintotheposteriorandlateralaspectsoftherib
cage,becausethosetendtobethemostunderutilizedareas
 Exhalingdeeplycanalsohelpactivatethedeepsupportmusclesbyengagingthe
transversusabdominis
 Explanationoftheactionofthetransversusandhowitstabilizesthelumbopelvicregion,
especiallyinneutralposition
 Thegentlecontractionofthedeeppelvicfloormusclesalsoaidsinfiringthetransversus
abdominis
 Thisbreathpatternhelpsavoidunnecessarytensionintheneckandshoulders
 Thisbreathpatternhelpsrelaxation
 Theribcageopensoutandupduringaninhale,promotingspinalextensionandcloses
inanddownduringexhalepromotingspinalflexion.
 
2)PelvicPlacement
 Inneutralpelvicplacement,thenaturallordoticcurveofthelumbarspineispresent.
 ASISandPubicSymphysislieapproximatelyinahorizontalplanedrawnparalleltothe
floorwhenlyingsupine
 Neutralpromotesgoodshockabsorptionandefficientmovementpatternthroughout
body
 Neutralisusuallyusedduringclosedkineticchainactivities
 Imprintedpositionisaslightposteriorpelvictiltwithslightlumbarflexioncannotbe
maintainedandoftenusedduringopenkineticchainactivities
 Imprintinvolvesshorteningofobliqueswithoutactivationofglutes.
3)RibCagePlacement
 Emphasisisputonbreathingintotheposteriorandlateralaspectsoftheribcage
 Abdominalwallattachestothelowerribs.Beawareofmaintainingabdominal
engagementandnotpoppingouttheribs
 Abdominalisstabilizeribcageandthereforspineduringmovementofthearms
 Usedtokeepthespineneutralandstable
4)ScapularMovement&Stabilization
 Scapulalacksbonyattachmenttoribsandspine(onlyattachingtotheclavicle)thereby
providingmobilitytotheupperlimbwhichmustbecounterbalancedwithstability
 Itisimportanttobalancethesurroundingmusclesandtocontrolthemovementofthe
scapulae
 Thescapulaeshouldlifeflatontheribcageandglideacrossitwithoutwinging
 Protraction,retraction,elevation,depression,upwardrotationanddownwardrotationare
availablemovements
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