5 Basic Principle of STOTT PILATES

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Five Basic Principles in STOTT PILATES®

The aim of contemporary, anatomically-based Pilates training such as STOTT PILATES®, is to develop optimal neuromuscular performance by focusing on core stability, while safely balancing muscular strength with flexibility.

Whether performed on a Mat or on specialized equipment, Pilates that incorporates modern theories of exercise science and spinal rehabilitation should include these biomechanical principles.

Breathing

Breathing properly promotes effective oxygenation of the blood, focuses the mind on each task and helps avoid unnecessary tension, particularly in the neck, shoulders and mid-back.

Exhaling deeply can also help activate the deep support muscles of the body

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Breathing without tensing shoulders on LEFT. Tension breathing with shoulders on RIGHT.

Pelvic Placement

It is key to emphasize stabilization of the pelvis and lumbar spine both statically and dynamically in all positions and throughout all movements.

The two positions most often used are neutral and imprint.

In a neutral position, the natural anteriorly convex curve of the lumbar spine is present.

In most cases, when lying supine, the triangle formed by the ASIS and the symphysis pubis should be parallel to the Mat.

This is the most stable and optimal shock absorbing position and a good place from which to promote efficient movement patterns.

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Neutral pelvic position on LEFT. Imprint pelvic position on RIGHT.

Rib Cage Placement

The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the rib cage and the thoracic spine, in proper alignment.

Often the rib cage will tend to lift up in the supine position or deviate forward in a sitting position, extending the thoracic spine.

Pay particular attention while inhaling or elevating the arms. Engagement of the obliques will ensure proper alignment at all times

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Neutral rib cage placement on LEFT. Extended rib cage placement on RIGHT.

Scapula Movement and Stabilization

Stabilizing scapulae on the rib cage is as important as contracting the abdominal muscles during the initiation of every exercise.

When stability is absent, there is a tendency to overwork muscles around the neck and shoulders

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Position shown from LEFT to RIGHT are neutral, protracted, and retracted position of shoulder blades.

Head and Cervical Placement

The cervical spine should hold its natural curve with the skull balancing directly above the shoulders when sitting in neutral. This position should also be maintained when lying on the back.

If there is a kyphosis or forward head posture, pads or pillows under the head may be necessary to support the head, and prevent over extension and unnecessary tension in the cervical spine

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Holding natural extension on LEFT. Over extension on RIGHT.

By introducing these principles and reinforcing them, awareness of how the body moves is developed. This mind-body awareness ensures focus on precision and control in any Pilates program

Ref: https://www.merrithew.com/about/brands/stott-pilates/faqs

Do You Know?

1) We wipe & disinfect all equipment used before and after our private session

2) Our instructor practice safe distancing & wash their hands in between sessions

3) We are the lead Pilates studio in Malaysia providing complete private classes without disturbance or shared workout space

“Pilates is the best gift to pamper yourself with upon age 40, going towards age 50, and beyond 60 years old.”

Jun Xian . Yap
Physiotherapist & Pilates Instructor
Managing Partner of WIF Pilates

WIF-pilates-mont-kiara

WIF Pilates is a Pilates studio that helps those who want to achieve a healthier lifestyle or rehabilitation after a particular minor injury. WIF Pilates is one of the famous pilates class kl where we want to influence others to have a great well-being in health as how we are named Well-being In Fitness (WIF). Serving our customers from rehab to fitness, our physiotherapist & pilates instructors have been trained by reputable institutions, verified and registered with Malaysia Physiotherapy Association. We promise to support every ambitious goal you have, whether big or small and ready to serve our customer’s best interest. We also put our customer’s health, safety and hygiene as our main priority. We always clean our equipment before and after class, practice safe distancing and host one client only at one time.

Pilates class in KL

Two choices of Pilates Class

At our Pilates studio, we recommend you to choose private pilates class for those who want to have a focus, non-disturbance crowd and have a full privacy and peace in class. You can also choose our home pilates class to suit your time convenience, and the session are easier to replay with all our videos done via Facebook live or Zoom at anytime you like.

Physiotherapy Malaysia

WIF Physiotherapy Method

As a center that provides physiotherapy in KL, we will identify and listen to the needs of your body before proceeding with any treatment. We will also make an honest referral if we cannot help you as all of you are the main priority to us. As a physiotherapist, we know when to regress, maintain, or progress your exercise program. We may also prescribe home exercise needed to help you achieve sustainable results.

Common Injury, Pain & Symptoms

Pilates can minimize the risk of injury with active training as much as to relieve pain and aches to help you to quit your job as a night owl. You can feel younger and freely energetic with a flexible and healthier spine when you join our pilates class Malaysia. No more having low back pain and stiff neck!

Find Pilates Class near Me

Our Pilates studio can be accessible at Dutamas Mont Kiara, Bangsar, Ttdi, Desa Sri Hartamas, Plaza Damas, Damansara Heights, Desa Park City, and Duta Nusantara, strictly by appointment only to reduce cross-contact with our clients due to the COVID-19.

Physio Pilates

Meet Our Physiotherapy & Pilates Team

Meet Lai Lin Hui, our physiotherapist who specializes in various neuro-muscular-skeletal issues and a special interest in women’s health and cancer rehab. Our Pilates instructor, Belle Low help our clients to transform, after coming out from depression & being overweight and Yap Jun Xian who has been working with clients on pain management, regain and progress them to higher fitness level.

Physiotherapy in KL

How does Pilates benefits your Mind & Body

Pilates helps improve the flexibility and the core muscles in the body, it also increases your muscle strength, especially your abdominal muscles, lower back and hips. It is essential to improve your posture and improve the stabilization of your spine, so when you join our pilates class Malaysia, you will benefit and find it helps a lot. For your mind, it helps to improve concentration, stress management and relaxation.