Using Pilates as an Using Pilates as an Athletic Training ToolAthletic Training Tool

Ben Reuter, PhD, CSCS, *D, ATCBen Reuter, PhD, CSCS, *D, ATCDepartment of Health Science and Department of Health Science and

Sport StudiesSport StudiesCalifornia University of California University of

PennsylvaniaPennsylvania

Pilates Pilates (exercise with specific cues)(exercise with specific cues)

RehabilitationRehabilitation

StrengtheningStrengthening

FlexibilityFlexibility

Warm-upWarm-up

Cool downCool down

What is PilatesWhat is Pilates

A system of exercise developed by A system of exercise developed by German immigrant Joseph Pilates German immigrant Joseph Pilates

in the early 20in the early 20thth century centuryOriginally called “Contrology”Originally called “Contrology”

Principles of PilatesPrinciples of Pilates

ConcentrationConcentration

Correct movements are Correct movements are essentialessential

ControlControl

The movements should not be The movements should not be random random

CenteringCentering

Movements originate from the Movements originate from the corecore

BreathBreath

Movements with breathMovements with breath

FlowFlow

Motions should be smoothMotions should be smooth

PrecisionPrecision

Exact movements are better Exact movements are better than rapid or uncontrolled than rapid or uncontrolled

movementsmovements

Pilates BreathingPilates Breathing

Inhale with spine extension Inhale with spine extension and Exhale with spine and Exhale with spine

extensionextension

InhalationInhalation

Through the nose with east to Through the nose with east to west rib movementwest rib movement

ExhalationExhalation

Through the mouth, navel to Through the mouth, navel to spine and ribs into pocketsspine and ribs into pockets

Pilates as Ther Ex Emphasizes Pilates as Ther Ex Emphasizes Neutral AlignmentNeutral Alignment

Neutral Alignment is Neutral Alignment is typically the most typically the most useful posture for useful posture for optimal sports optimal sports performanceperformance

Use boney landmarks Use boney landmarks as guides and as guides and communication toolscommunication tools

Recognize limitations if Recognize limitations if athlete has congenital athlete has congenital abnormalitiesabnormalities

StandingStanding

Seated Seated

Prone Prone

Supine Supine

Sidelying Sidelying

PlankPlank

The Triangles of the PelvisThe Triangles of the Pelvis

Anterior TriangleAnterior Triangle ASIS and Pubic ASIS and Pubic

RamusRamus Posterior TrianglePosterior Triangle

PSIS and CocyxxPSIS and Cocyxx Bike SeatBike Seat

Ischial TuberositiesIschial Tuberosities

and Pubic Ramusand Pubic Ramus

Standing Neutral AlignmentStanding Neutral Alignment

Patella in line with the second toePatella in line with the second toe

Anterior triangle of the pelvis in line with the front Anterior triangle of the pelvis in line with the front wallwall

1010thth rib angle over ASIS (“ribs in pockets”) rib angle over ASIS (“ribs in pockets”)

Shoulders open (“shoulders out of ears”)Shoulders open (“shoulders out of ears”)

Mastoid in line with the acromionMastoid in line with the acromion

Seated Neutral AlignmentSeated Neutral Alignment

Bike seat in the same plane as the floor (“up Bike seat in the same plane as the floor (“up on SITS bones”)on SITS bones”)

1010thth rib in line with the ASIS (“ribs in rib in line with the ASIS (“ribs in pockets”)pockets”)

Mastoid in line with the acromionMastoid in line with the acromion

Shoulders open (“shoulders out of ears”)Shoulders open (“shoulders out of ears”)

Prone Neutral AlignmentProne Neutral Alignment

Posterior triangle of the pelvis in line with Posterior triangle of the pelvis in line with the ceilingthe ceiling

1010thth rib angle in line with the ASIS (“ribs in rib angle in line with the ASIS (“ribs in pockets”)pockets”)

No scapular winging (“reach out of top No scapular winging (“reach out of top back of head”)back of head”)

Posterior crown of the head in line with C7 Posterior crown of the head in line with C7 (back of neck long).(back of neck long).

Supine Neutral AlignmentSupine Neutral Alignment

Anterior triangle in line with the floor (“soup Anterior triangle in line with the floor (“soup bowl”)bowl”)

Ribcage level to the floor with the posterior Ribcage level to the floor with the posterior portion of the last two ribs touching the floorportion of the last two ribs touching the floor

Shoulders open (“shoulders out of ears”)Shoulders open (“shoulders out of ears”)

Mastoid in line with the acromionMastoid in line with the acromion

Sidelying Neutral AlignmentSidelying Neutral Alignment

Greater trochanters shoulders Greater trochanters shoulders stacked (“mouse house”)stacked (“mouse house”)

1010thth rib angle and ASIS in line rib angle and ASIS in line (“Pilates breathing”)(“Pilates breathing”)

ASIS in vertical line with each other ASIS in vertical line with each other (toaster)(toaster)

Plank Neutral AlignmentPlank Neutral Alignment

Anterior triangle of the pelvis on the same Anterior triangle of the pelvis on the same angle to the floor as the torso angle to the floor as the torso

Scapulae flat on the back (“reach out of Scapulae flat on the back (“reach out of top back of head”)top back of head”)

ASIS inline with the 10ASIS inline with the 10thth rib angle (“pick up rib angle (“pick up ribs”) ribs”)

Posterior crown of the head in line with C7 Posterior crown of the head in line with C7 (don’t “lead with the chin”)(don’t “lead with the chin”)

Potential ExercisesPotential Exercises

Footwork (all)Footwork (all) Articulating bridgeArticulating bridge Leg circlesLeg circles Single leg stretchSingle leg stretch ScissorsScissors HundredHundred RollupRollup

Rolling like a ball Rolling like a ball (progression)(progression)

Sidelying abduction Sidelying abduction (progression)(progression)

Kneeling sidekick Kneeling sidekick (progression)(progression)

Side plank Side plank (progression)(progression)

PlankPlank

For More InformationFor More Information

Clark M and Romani-Ruby C. Clark M and Romani-Ruby C. Pilates Mat Pilates Mat Work a manual for fitness and Work a manual for fitness and rehabilitation professionalsrehabilitation professionals.. Word Word Association Publishers, Tarentum, PA. Association Publishers, Tarentum, PA. 2004.2004.

Romani-Ruby C, Bruce S and Sander S. Romani-Ruby C, Bruce S and Sander S. Pilates on the line. Pilates on the line. Training & Training & Conditioning, April, 2006, Conditioning, April, 2006, XVI(3): 47-52.XVI(3): 47-52.