balanced body movement principles

How the Body Works and How to Train It

Module 1: Whole Body Movement

Balanced Body Movement Principles

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

ApparatusApparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels

ReformerReformer 1 Reformer 2 Reformer 3

MatMat 1 Mat 2 Mat 3: Enhanced Mat + Props

Movement Principles

Anatomy


Introduction


Whole Body

Movement

Trunk Integration

Lower Body Training

Upper Body Training

Mobility and

Restoration


Workout

Foundational Movement Patterns


Swan PrepAbdominal Curl Prone Rockets

Tail WagCat/Cow +

Poodle Tail

Bridge, Hip DipsOblique Curls

Supine TwistsAll Fours Abs

Child’s Pose

Opposite Arm/Leg

Breathing Leg/ankle

warm upRotation Lateral

flexionAnt/post tilt Multifidi Squats Knee

bends

Pelvic clock

Marching

Workout

Foundational Movement Patterns


Plank and

Push UpsSternum Drop

Back Plank Side Plank

Rows Triceps Overhead Biceps Pull Down Push Out Chest Press

PinwheelAngels in

Snow

Lateral

Rotation

Medial

Rotation

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:

Resistance training for all major muscle

groups

2 – 3 days/week

Neuromotortraining (agility,

balance, coordination)

2 – 3 days/week

Dynamic Flexibility

2 days/week

Cardiorespiratory training

Moderate intensity - 150 minutes/week,

High intensity –75

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

Redefine goals, reassess the client and create a new program

Progress the program as skills improve

Be consistent with the program

Create a program to address the goals

Define client goals

Assess the client


Whole Body Movement

Assessment

Assessment is something we all do as movement teachers in every

session.

With the goal of helping clients improve their:

Wellness, fitness and performance.

Assessment is the process of observing and evaluating:

Posture and movement patterns


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 body.

Posture:

• The position of the body parts in relationship to each other.

Alignment:

• When the body is aligned in relationship to gravity for optimum function.

Good

Posture:


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.

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


Correct Kyphosis/

Lordosis

Flat Back Sway Back Military Kyphosis

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

• Nose

• Center of Sternum

• Navel

• Center of pubic bone

• Leg alignment

• Inside ASIS

• Center of patella

• Center of ankle

• Between 1st & 2nd toe


Front View Horizontal

• Eyes level

• Shoulders level

• Equal distance between arms and torso

• High point of iliac crests leve

• Anterior superior iliac spines (ASIS’s) level

• Greater trochanters level

• Top of patella even

• Equal turnout on both feet

Whole Body Movement

Standing Alignment – Back View

Back View Vertical

• Center of skull

• Spine straight

• Center of sacrum and tailbone

• Leg alignment

• Center of gluteal fold

• Center of back of knee

• Achilles vertical


Back View Horizontal

• Ears level

• Shoulders level

• Equal distance between spine & sides of ribs

• Posterior superior iliac spines (PSIS’s) level

• High point of iliac 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

tilt

When the ASIS is anterior of the pubic bone.

Posterior

pelvic tilt

When the ASIS is posterior of the pubic bone

High hip or low

hip

When one ilium is higher than

the other

Pelvic rotation

When the pelvis is rotated with

one ilium moving toward the midline and

one moving away


Whole Body Movement

Alignment Anomalies – Legs

Medial Femoral

Rotation

The patella’s angle toward

each other and the femurs are

medially rotated.

Lateral Femoral

Rotation

The patella’s angle away

from each other and the femurs

are laterally rotated.

Genu Valgum

Knock Knees

In standing alignment with

the legs parallel, the

medial knees touch but the medial ankles

do not. Increased Q

angle

Genu Varum

Bow Legs

In standing alignment with the legs parallel

when the medial ankles touch but the knees don’t. Decreased Q

angle.Copyright 2019, Balanced Body Education LLC.

Whole Body Movement

Alignment Anomalies – Legs and Feet

Knee Hyperextension

In standing alignment viewed from the side when the knees are

posterior to the plumb line.

Tibial Torsion or

Bowing

When the tibia is not lined up with the

femur creating torsion at the knee

and ankle.

Foot Pronation and

Supination

When the foot is not balanced between

the medial and lateral aspect.

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 of muscles on the opposite side of the joint.

An example is seen in lower crossed syndrome where tight hip flexors inhibit or limit the action of the hip extensors.


Tight hip

flexors

Inhibited hip

extensors

Tight back

extensors

Inhibited

abdominals

Whole Body Movement

Improving Global Movement Patterns

When observing the body, our view changes from global to planar to local and back.

Observing global movement patterns can identify imbalances occurring at a local level.

Assessing and improving local imbalances can help to correct global movement patterns.


Global

PlanarLocal

Whole Body Movement

Assessing Dynamic Movement

Global Movement

Pattern

Observe symmetry, balance, coordination, range of

motion, alignment, movement quality and

performance effectiveness

Global Movement

Pattern

Observe symmetry, balance, coordination, range of

motion, alignment, movement quality and

performance effectiveness

Planar Movement Pattern

Observe sagittal, frontal and transverse planes for balance, symmetry, coordination and

movement quality

Planar Movement Pattern

Observe sagittal, frontal and transverse planes for balance, symmetry, coordination and

movement quality

Local Movement Pattern

Observe alignment, range of motion, muscular balance

and coordination of shoulders, spine, hip, knee

and ankle

Local Movement Pattern

Observe alignment, range of motion, muscular balance

and coordination of shoulders, spine, hip, knee

and ankle


Whole Body Movement

Observing Global Movement Patterns

Front and Back Balance

Sagittal plane

Sagittal view

Front and Back Balance

Sagittal plane

Sagittal view

Side to Side Balance

Frontal plane

Frontal view

Side to Side Balance

Frontal plane

Frontal view

Rotational Balance

Transverse plane

360° view

Rotational Balance

Transverse plane

360° view


In order to better understand global movement patterns, break the movement down and

observe it through each plane of motion.

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

Phase 1

Stability and Mobility

Wellness

Phase 2

Movement

Fitness

Phase 3

Load

Performance

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

information

Large gains,

inconsistent

performance

Verbal-motor stage

Associative Putting actions

together

Small gains,

disjointed

performance,

conscious effort

Motor stage

Autonomous Much time and

patience

Performance seems

unconscious,

automatic and

smooth

Automatic stage


Whole Body Movement

Motor Learning 101

Unconsciously incompetent

•Can’t do it, don’t know I can’t do it.

Consciously incompetent

•Can’t do it, know I can’t do it.

Consciously competent

•If I pay attention, I can do it right.

Unconsciously competent

•I 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?”


Leads to increased feelings of self empowerment and success.

“I can do this”Results in increased

program adherence and positive health changes

Mindful teaching relies on meaningful cues

Teaching “why” and “how”

Focuses on kinesthetic sensations i.e. pressure,

touch and effort

Whole Body Movement

Cueing and Coaching


Module 1: Key Concepts

What is Whole Body Movement?

How Training Works

Assessing standing alignment

Assessing dynamic alignment




Mobility and Restoration

Upper Body Training

Lower Body Training

Trunk Integration

Whole Body Movement (√)



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

Supination Over SupinationNeutralPronationOver Pronation

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.


balanced body movement principles

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