In Deep 
with Modern Pilates

In Deep 
with Modern Pilates

Posted by admin at 4:48 pm

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Ehh we didn’t do all this core stability in my day!

• Did we need to?
• Normal functioning human beings should be stable beings!

Trunk Stability

• There is more to stability than the core
• Core stability needs to be addressed as part of trunk stability
• Core stability
• Pelvic stability
• Shoulder stability

Muscle imbalance / inhibition causes

• Pain
• Pregnancy
• C – Section
• Obesity
• Inactivity
• Incorrect posture
• Surgery
• Incorrect technique
• Muscle imbalance

Muscle balance

• Muscles should work together and in the right recruitment pattern
  Good foundations are essential!
• Build the foundation then add on the cosmetic effects.

Abdominals

• Transversus abdominis
• Active in all directions of trunk movement (Zetterberg et al 1987).
• Muscle most consistently related to changes in IAP (Cresswell et al 1992)
• Action precedes that of other abdominals (Cresswell et al 1994)
• Anticipates predictable load to brace before load taken (Hodges and Richardson
  1996)
  Visceral comp / ‘expulsive acts’.

Thorocolumbar fascia (TLF)

Cross
section

From behind

Thorocolumbar fascia (TLF)

TLF mechanism

• Deep and superficial
  lamina form a ‘V’
• Pull of muscles draws spinous processes together
• Provides
  resistance to flexion

Hydraulic amplifier

• ES enveloped by posterior layer of
  TLF
• Muscle expansion restricted leading to fascial tension
• Stress generated
  by ES increased by 30% (Hukins et al 1990. Clin Biomech 5, 30-34)
• Gluteus max
  transmits force through back extensors in lifting spine back to upright position
• Muscles attaching into TLF
• Cross section of trunk

SIJ Stability – Posterior
sling

• Hip hinge
• Lifting progressions
• Squat / deadlift / monkey squat
• One legged
  squats
• Heel strike with opp arm lift
• Lunges with opp arm lifts

SIJ Stability
– Anterior sling

• Exercise
• Single leg standing / kneeling
• Hip hitching
• Hip abduction
  progressions
• All fours opp arm to leg and out to side

Stretch Weakness

• Muscles
  can lengthen over an extended period of time can become lax
• These muscle make
  adaptations by developing more sarcomeres
• Muscles exercised after being lengthened
  over a period of time may become firmer but will be in a lengthened position
  therefore less ‘strong’ or stable
• This can affect posture and muscle balance
  in the long term
• Correct muscle balance and then correct movement patterns
  take time!

Back Stability and Muscle Imbalance Recommended reading

• Back Stability
  by Chris Norris Publisher A and C Blacks
• Total Core Stability on the Ball by
  Cherry Baker Publisher MQP
• Exercise and pregnancy by Cherry Baker Publisher
  A and C Blacks

Further Training

Modern Pilates covers information covered today
in more depth.

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