Level 3 Reformer Pilates Teacher - Sample Manual by HealthFitnessEducation

Reformer Pilates Teacher Level 3 Student Manual

Table of Contents 01

A Career in Reformer Pilates

History and Origins of Reformer Pilates

03 Principles of Classical Pilates 12 04

Applied Principles of Pilates - ABC

Getting to Grips with the Reformer

Gathering Information for Reformer Pilates

Introduction to Reformer Exercises

08 Footwork Series 70 09 Supine Series 85 10 Seated Series 106 11 Long Box Series 127 12 Short Box Series 137 13 Kneeling Series 144 14

Standing and Whole-Body Series

150

Planning Reformer Pilates Sessions

162

Teaching Reformer Pilates Sessions

167

17 Anatomy for Reformer Pilates 172 18

Appendix - Sample Session Plans

192

Copyright Statement Health and Fitness Education Limited retains all intellectual property rights to the material that appears in this manual or ANY other learning materials supplied. No part of this manual (text, graphics or data) may be reproduced, transmitted or stored in an electronic format without the prior written permission of Health and Fitness Education. Most artwork used in the production of these learning materials has been produced specifically for Health and Fitness Education. Where commercial images have been used, the appropriate royalties have been paid. We therefore remind you that reproduction of these images in any form is strictly prohibited under the international laws of copyright.

Acknowledgement: The editors would like to take this opportunity to thank Debbie Lawrence for her invaluable contribution to this training manual. Without her passion, extensive knowledge and creative prowess, this manual would not have been possible.

First Edition: October 2019

Section 01

Reformer Pilates Level 3 Student Manual

A Career in Reformer Pilates

Section 01

A Career in Reformer Pilates What is Pilates?

Opportunities in Pilates

Pilates was pioneered in the early 20th century by the eponymous Joseph Pilates. For years, as a child, Joseph suffered from asthma, rickets and rheumatic fever. His parents were told he could die prematurely, but Joseph was determined to return his body to peak physical condition. This journey eventually took him to America and the formation of ‘Contrology’, which was the precursor to Pilates as we know it. Today, Pilates is practiced worldwide to improve musculoskeletal health and function.

According to the 2018 ‘State of the Fitness Industry Report’, the health and fitness sector hit a record high in terms of growth and opportunity. To summarise:

Matwork is perhaps the most widely practiced form of Pilates, owing mainly to the fact that it is possible to perform it almost anywhere. It’s versatile, mobile and can be adapted to meet the needs of almost any exercise and fitness enthusiast. The popularity of matwork Pilates has however given rise to a growing level of curiosity and interest in other more specialist forms of Pilates, like reformer. Reformer Pilates is often associated with a more clinical approach, largely because many physiotherapists and other rehabilitation professionals undertake Pilates qualifications, both in matwork and reformer, to help them to better treat their patients. However, reformer Pilates should not be defined by its clinical application because as long as the teacher has a comprehensive understanding of anatomy, physiology and human movement (kinesiology), they will be able to teach the approach competently to any participant, irrespective of whether they are injured or not. When working with injured clients however, it is always best to have some clinical input. Reformer Pilates is typically taught on a one-to-one basis, or in small groups, where the teacher can pay close attention to their client’s technique, body position and alignment, correcting as necessary. Under the expert tuition of the teacher, the reformer allows participants to target very specific areas of the body that just wouldn’t be possible on a mat. In a typical class or session, teachers target key areas of weakness and restriction in their clients with the goal of eliminating them. Ultimately, this creates a functionally integrated body that is capable of withstanding the degenerative stresses and strains of modern life.

•

The number of fitness facilities in the UK is up from 6,728 to 7,038 this year.

•

Total membership grew by 2% to 9.9 million.

•

Total market value increased by 2.9% to £4.9 billion.

•

275 new fitness facilities opened in the last 12 months, up from 272 in 2017.

•

1 in every 7 people in the UK is a member of a gym.

Additionally, an IBIS World report from November 2018 on Pilates and Yoga studios in the UK found: •

The reported revenues for the market was £875.4 million

•

There were 4,235 businesses with over 16,000 people in employment

•

In the previous 5 years the market grew by an average 2.1% each year

It is therefore clear that for anyone working in the fitness sector that there is plenty of growth and opportunity. What is really exciting about Pilates however is that the role isn’t just confined to the health and fitness sector. Many people turn to Pilates because they have musculoskeletal pain or dysfunction. This is particularly common with low back pain which is estimated to afflict around one-third of the UK adult population every year (21.5 million people). Of these sufferers, around 20% (4.5 million people) will consult their G.P about their pain. Additionally, many people simply self refer to a professional therapist of some description for treatment. These people are not represented in the above figures. Some of the most common employment opportunities open to competent reformer teachers include: •

Private health clubs/gyms with reformers

•

Dedicated pilates studios

•

Sports teams/clubs

•

Dance studios/schools

•

Cruise ships

•

Exercise/G.P referral schemes

•

Therapy clinics (physiotherapy, chiropractic, osteopathic etc)

Section 01

Reformer Pilates Level 3 Student Manual

A Career in Reformer Pilates

Starting Your Pilates Career

•

Self employment (renting or purchasing premises and reformers to deliver sessions)

•

Holiday resorts and retreats

Qualities of a Reformer Teacher There are many skills and attributes needed to be an effective reformer teacher. First and foremost you have to have a passion for people. You have to like them and they have to like you. Without this level of rapport and connection, it is unlikely that people will attend any of your classes or sessions. All Pilates teachers need to be able to uphold the highest standards of professionalism in order to safeguard their clients and themselves, and to present themselves, their colleagues, and their profession in the best possible light. Therefore, Pilates teachers should: •

be excellent role models

•

be keen observers, having the ability to pay close attention to detail (spotting subtle movement flaws)

•

possess and/or promote good posture

•

possess excellent communication skills

•

be knowledgeable about the method and the wider profession

•

be enthusiastic, energetic and passionate about the method and the wider industry

•

be flexible in their approach to work

•

possess excellent body awareness

•

be friendly, empathetic and approachable

•

be organised and have excellent time management skills

•

be patient, versatile and adaptable

•

have the appropriate qualifications and insurance to practice

When learning new knowledge and skills, it’s really important, in fact you might say essential, that you get a sense of perspective and that you set realistic expectations and goals for yourself going forward. As the saying goes, ‘Rome wasn’t built in a day’ and it is worth giving due consideration to this message. You’re about to be exposed to a wealth of information, and much of this will be new to you. Much of this content will at first feel quite complex and challenging to understand, especially the anatomy and the exercise techniques. This really is quite normal and most students find learning this type of information difficult, particularly if they have been out of education for some time. The natural response to this is fear and anxiety, but relax, you’re in safe hands. To better illustrate this message, people always go through the following 4 stages when learning something new. Right now you’re probably at stage 2: 1. Unconsciously incompetent - You’re not aware of the existence or relevance of the skills you don’t have. You’re blissfully unaware! This is usually where people are before they decide to book a course. 2. Consciously incompetent - You now become aware of the existence and relevance of the skills you don’t have - this is where most people are when embarking on a new course. Fear is a common and natural emotion at this point. 3. Consciously competent - You can perform the required skills to the required standard, but it takes energy and effort because you have to concentrate. This is where most people are by the end of their training course/qualification. 4. Unconsciously competent - You can perform the skill with relative ease because you’ve practiced it so much - it becomes ‘second nature’ to you. Even at the end of your course when everything is passed you’re unlikely to be hear. This stage is where new instructors are after 3-6 months of industry experience.

“

It’s not what you get from your qualification that matters, it’s what you become. Become more...

“

Section 02

Reformer Pilates Level 3 Student Manual

Origins and History of Reformer Pilates

Section 02

Origins and History of Reformer Pilates Introduction to the Reformer The reformer is one of the most recognisable and wellknown pieces of Pilates equipment, although it is most often seen in dedicated Pilates studios rather than health clubs and group exercise studios. It is a highly versatile piece of equipment that can support a broad range of exercise, fitness and remedial goals. While the reformer can be used by clients of all ages, abilities and fitness levels, it is commonly but not exclusively used for the following purposes:

It is this level of versatility which makes the reformer a highly adaptable and functional piece of studio equipment. The reformer exercises can target specific muscles, groups of muscles and even the whole-body without the need for any additional equipment, although on occasions, blocks, boxes, spine corrector and rebounding platform may be used in conjunction with the reformer. Reformer exercises are often grouped together into series, which typically focus on specific areas of the body. In this programme, we present the following series of reformer exercises:

•

To improve postural health

•

To reduce and/or avoid low back pain

•

To support a general fitness training programme

•

To develop sports-specific fitness as a means of prehabilitation (injury avoidance)

•

Footwork

•

Supine

As part of a wider rehabilitation programme postinjury

•

Seated

•

Long box

As a safe and controlled mode of resistance exercise for special populations (e.g. pre and postnatal women, older adults, those with physical disabilities or impairments)

•

Short box

•

Kneeling

•

Standing and whole-body

• •

Pilates equipment is usually referred to as ‘apparatus’, a convention which has been passed down from the founder, Joseph Pilates. The concepts and principles Pilates created in his methodology were heavily influenced by the European Gymnastic movement of the early 20th century, which is most likely where the apparatus label came from.

It is again worth noting that different Pilates schools will use different classification methods to create their own series. Therefore, the above classification method may differ slightly from that used in other schools.

The reformer can be used in a group or one-to-one environment, making it a useful piece of exercise equipment for a variety of exercise and clinical professionals (e.g. personal trainers, group exercise instructors, physiotherapists, osteopaths, or those working in a dedicated Pilates studio) who have the necessary knowledge and skills to teach safe and effective reformer activities. The potential range of exercises that can be performed on a reformer is almost limitless. A reformer can be used to perform exercises that develop muscular strength, endurance, stability, balance, and flexibility. Exercises can be performed from a prone, supine, side-lying, kneeling and even a standing position.

Reformer Pilates Level 3 Student Manual

A Detailed History of Pilates Joseph Pilates was born near Dusseldorf, Germany in 1880. As a child he suffered from rickets, asthma and rheumatic fever, and at the time he was so ill that doctors warned his parents he would likely die prematurely. As a teenager, Joseph Pilates was so determined to reach the peak physical condition he believed was attainable that he began to study Yoga, martial arts, boxing and weightlifting. As a young teenager he was so dedicated and focused on bodybuilding that the age of 14 he was even asked to work as a model, posing for anatomy illustrations. He moved to England in 1912, where he was a professional boxer and taught his fitness and selfdefence techniques. It is also alleged that his professional work also led him to study Yoga, Karate, Zen meditation and the exercise habits and behaviours of the ancient Greeks and Romans. During his time in England, it is documented that he and his brother were employed by a German circus troupe where they toured England performing a ‘live human Greek statue’ double act. During World War I (1914-1918), Pilates was incarcerated in Lancaster as an ‘enemy alien’ where he initially started to formally develop his ideas about health, fitness and bodybuilding. He also taught his fellow inmates wrestling and self-defence. In 1915 Pilates was transferred to Knockaloe Camp on the Isle of Man where he further refined his methods while casually working as a hospital orderly, helping those injured in the war to recover. The industrial revolution and urban lifestyle that preceded the war had increased population density, creating a spike in contagious disease and a general decline in public health. The effects of the war and the lack of good nutrition created a perfect storm for a influenza epidemic (informally described as Spanish flu), which claimed 3 times as many lives as the war. It is noted that Pilates taught his ‘contrology’ exercise to over 8,000 internes while incarcerated and that he later boasted that of all of those who had followed his regime, not a single one of them had contracted the influenza epidemic.

Section 02 Origins and History of Reformer Pilates

Brief History of Pilates Timeline 1883: Joseph Plates was born in Düsseldorf. 1912: Pilates moved to England where he taught fitness and martial arts during WW1.

1926: Pilates moved to USA, met his wife Clara and opened his studio in New York.

1919: Post WW1 Pilates returned to Germany to work with Rudolph Laban who introduced him to dance.

1945: Pilates published his book, ‘Return to Life Through Contrology’. 1967: Joseph Pilates dies - wife Clara continues to run his studio until her death in 1977.

1982: Michael King opened his Pilates studio in London’s Pineapple Dance Studios after studying under Alan Herdman.

1992: Penny Latey (Modern PilatesAustralia) introduced Lynne Robinson to Pilates. Lynn later returned to the UK to found Body Control Pilates in 1996.

1970: Alan Herdman brought Pilates to Britain and opened the first UK Pilates Studio.

1988: Stott Pilates was founded by Moira Merrithew in Toronto, Canada after studying in New York under Romana Krysanowski.

2005: Skills Active produce the first National Occupational Standards for Pilates to create the first regulated qualification. 5

Section 02 Origins and History of Reformer Pilates

The reformer as we know it today was one of the first pieces of apparatus designed by Pilates while incarcerated on the Isle of Man. Pilates experimented with bedsprings and straps, attaching them to the ends of the patient’s beds so that they could perform rehabilitation exercises while still bed-bound. He noticed that while working with springs, the muscle tone of his patients developed more rapidly than other modes of equipment. With this in mind, his idea for spring-based equipment was born and he set about developing and refining his designs. Throughout his lifetime Pilates invented over 20 pieces of apparatus, many of which looked more like a medieval torture device than equipment for exercise. The Pilates repertoire now consists of over 500 exercises spanning the Mat, Reformer, Cadillac, Chair, Ladder Barrel and Tower. In 1926, Joseph Pilates emigrated to the United States and settled in New York. It was on the crossing that he met his wife Clara, who would become his lifelong companion, both personally and professionally. Joseph and Clara opened their studio on 8th Avenue, just around the corner from the New York School of Ballet. It was in this studio that dancers flocked to him for advice on conditioning exercises and techniques to overcome their dancing-related injuries. Martha Graham (the innovator of modern dance), Rudolf Von Laban and George Balanchine were but a few of his advocates. According to several accounts of Joseph Pilates’ life, he met dance artist Rudolf Laban during the years he spent in Hamburg. Allegedly, Laban sat in and watched Pilates work in his studio, took notes of what he observed and included some of his bodybuilding exercises into his own teaching routines (Latey, 2001). It is worth noting here that much of Pilates early work placed a greater emphasis on the development of strength. However, his later works, presumably because of the dance influence, focused more importance on the flowing nature of the movement, similar to that of modern dance.

Reformer Pilates Level 3 Student Manual

Joseph Pilates believed that his work was 50 years ahead of its time and he could see that the modern lifestyle, poor posture and inefficient patterns of breathing were all factors that impaired people’s health. Often accused of being possessive and secretive about his work, the only first-hand evidence of his techniques is documented in his 1945 book, Return to Life Through Contrology. The fact that Pilates chose not to patent his programme does however suggest that he was in fact happy to allow his technique to be shared with others, and his legacy is kept alive by his apprentices and students. Critics of Pilates allege that many of the methods and philosophies he created were not entirely original and that much of what he taught actually originated from the Body Culture movement that took place at the turn of the 20th century. The return of the Olympics in 1896 and the German success in these games also provided Pilates with much inspiration and direction for his work. When Pilates returned to Germany after his incarceration, the developments in physical education taking place in Germany during the early 1920’s gave Pilates even more inspiration to further develop and refine his methods. Pilates was committed to his training methodology and believed that his approach was just the right balance between physical intervention and mental training. His ‘Contrology’ programme aimed to develop the complete co-ordination of mind, body and spirit to promote suppleness, muscular power, endurance and good posture, all of which helped followers of the programme to alleviate their symptoms of pain. Pilates tried to emphasise the conscious element of movement and focused on the relaxation of non-active muscles, thus helping to alleviate any unnecessary muscle tension which may be inhibiting the movement.

Section 02

Reformer Pilates Level 3 Student Manual

Origins and History of Reformer Pilates

The original work of Joseph Pilates has, over the years, evolved into a more contemporary and scientifically sound approach. This evolution has partly occurred because of advances in knowledge, especially in the areas of anatomy, physiology, kinesiology and biomechanics. Pilates failed to document his work comprehensively and only educated a select number of his students through his apprenticeship programme. These apprentices then went on to teach and apply the Pilates method in their own schools, in their own way, and so the programme evolved and changed with the passing of time. Today, many different Pilates schools exist, each interpreting and applying the work of the founder slightly differently to the next, and usually under their own brand. In summary, the Pilates philosophy states that control of the mind is necessary for control of the body, and that any exercise that is performed without careful control and attention to both would be analogous to only performing half an exercise. In the Pilates method, the emphasis is on quality of movement rather than quantity or load, ensuring that the right muscles are used at the right time to achieve the most efficient patterns of movement.

In the Words of Joseph Pilates In order to capture the spirit of Joseph Pilates work and to keep his vision alive, throughout this manual we have presented a range of direct quotes from interviews and his 1945 book Return to Life Through Contrology. These extracts are presented in blue quotation boxes throughout this manual without further reference to their source.

“

I invented all these machines. I thought, why

Pilates in the UK While Joseph Pilates lived in the UK in the early 1900’s, the Pilates method we know today wasn’t actually taught here until much later. Although the method was wellregarded amongst New York’s dance fraternity, nobody had heard of Pilates in the UK until Alan Herdman returned from America in 1970. Herdman had previously been invited to New York to study the method under Carola Trier and Bob Fitzgerald, two instructors who had been trained by Joseph Pilates himself. Herdman originally studied dance at the London School of Contemporary Dance and is credited with opening Britain’s first-ever Pilates Studio. Some of Herdman’s first clients were actors, dancers and singers, but word soon spread as doctors and physiotherapists began recommending Pilates to their patients who were struggling with chronic injuries. No formal qualifications or courses had been created at the time, but Herdman used his studio to train his apprentices Penny Latey, Gordon Thompson, Michael King, and subsequently their apprentices. These apprentices then went on to set-up their own Pilates schools and teacher training programmes. Herdman now lectures on Pilates around the world, and he has written several books on the subject, including The Pilates Directory (2004), The Gaia Busy Person’s Guide to Pilates (2003), Pilates for Men (2007) and The Complete Pilates Tutor (2014). In 2005, Skills Active were the Sector Skills Council responsible for creating National Occupational Standards (NOS) for qualifications in the fitness sector. They worked with various Pilates schools and professionals to create the first set of professional standards in Pilates. These standards were subsequently used to develop Pilates qualifications as we know them today.

use my strength? So I made a machine to do it for me. Look, you see it resists your movement in just the right way so those long inner muscles really have to work against it. That is why you can concentrate on movement.

”

Section 02

Reformer Pilates Level 3 Student Manual

Origins and History of Reformer Pilates

Origin and Evolution of the Reformer As described previously in the History of Pilates, the reformer was one of the many pieces of equipment inspired by the makeshift contraptions Joseph Pilates created while working as a hospital orderly during his internment on the Isle of Man. The original patent application filed by Joseph Pilates for a piece of exercise apparatus resembling the reformer bore the title ‘Gymnastic Apparatus’, and made no reference to the ‘reformer’. The original design actually included a weight stack and did not include any springs which he previously stated were so valuable in helping his patients regain their strength. In the end, Pilates never actually produced this version. Later however, Pilates did secure patents on the Wunda Chair, Foot Corrector and Bednasium. The early incarnations of the Pilates reformer were shaped like a sliding bed and used springs to generate the resistance. Originally called the Universal Reformer, aptly named because it “universally reformed the body”, modern versions of this apparatus are much more sophisticated and aesthetically pleasing. Today’s reformers are also much more versatile, adjustable and due to advances in manufacturing techniques, more consistent with regards to the resistance applied. A significant issue with early reformers were the springs. Early reformers had 4 springs which all had the same resistance; therefore there were only 4 different levels of resistance/tension that could be applied. The reformers of today however have 5 and 6 springs of varying resistance, allowing far more flexibility with regards to the range of resistance and tension that can be applied. These springs are usually numbered or coloured to make it easy for users to identify which springs are which. When early springs were manufactured, it was acceptable to have a tolerance of +/- 10%. This meant that one spring could be manufactured at +9% of the target tension and the next could be produced at -9%. While both would carry the same label, in theory there could be as much as 18-20% difference between the two. Thankfully, the tension of the springs of today’s reformers are much more reliable.

in its own right because it guides the exerciser through the desired quality of movement, creating a whole-body effort, length and lift, and opposition. While the modern reformer has advanced somewhat in terms of its mechanical and aesthetic prowess, it still bears the hallmark of the early and more humble design which was made from a modified bed frame.

“

The science of Contrology disproves that

prevalent and all-too trite saying, “you’re only as old as you feel.

”

Pilates recognised that the constant resistance provided by the springs made for improved proprioceptive feedback. He also believed that it kept the body alert and working through all stages of the movement. This ultimately allowed the Reformer to become a teacher

Section 02

Reformer Pilates Level 3 Student Manual

Origins and History of Reformer Pilates

Pilates in Modern Practice

Pilates Studio Equipment

Pilates is often described as a philosophy of movement designed to lengthen, strengthen and balance the body. The Pilates philosophy is based on a thorough understanding of human anatomy, physiology and kinesiology. This understanding is then used to plan and teach safe and effective exercises that restore balance within the body so that it can function both optimally and efficiently.

While this instructor education programme primarily focuses on the Pilates reformer, any diligent and professional Pilates teacher should have a basic understanding of other Pilates studio equipment. The remainder of this section will therefore briefly explore other popular pieces of studio Pilates equipment.

The human body is composed of millions of interconnected and interdependent tissues and cells. Tension in one area of the body can easily affect the structure and function of what may seem to the layperson as an unrelated area of the body. However, it’s important to stress that all tissues and cells are connected to each other on some level. Mechanically speaking, the extent to which fascia (connective tissue) binds tissues together and connects muscles with other muscles, connective tissues and organs cannot be overstated. Dysfunction in any musculoskeletal tissue has the potential to adversely affect other tissues connected via this web-like network of fascia.

The Cadillac is arguably the most visually impressive piece of Pilates equipment and to the untrained eye, may actually be mistaken for a larger reformer. While both pieces of equipment resemble a four-poster bed frame, the Cadillac is usually much larger and doesn’t have the same sliding carriage that the reformer has. Additionally, the Cadillac has a large frame around it, providing support for the various bars and handles that are suspended. In some Pilates circles, the Cadillac may actually be referred to as the ‘trapeze table’.

Pilates seeks to develop and strengthen the whole body, which is one of the reasons why it is often referred to as a ‘holistic’ form of exercise. The holistic description is also used because of the mental element to the exercises, which require high level of physical and mental integration to perform the movements effectively. The balanced approach to lengthening and strengthening restores the length-tension relationship in key groups of muscles so that their optimal function can be restored. Pilates has proven over time to be an invaluable form of exercise to many, which is why many health professionals, including doctors, physiotherapists, osteopaths and chiropractors to name a few, recommend that their patients take up Pilates as part of their multidisciplinary treatment. Many of these health professionals also undertake Pilates qualifications themselves so that they can provide a more comprehensive approach to treatment for their patients.

“

Schopenhauer, the philosopher once said: To

neglect one’s body for any other advantage in life

”

is the greatest of follies.

The Cadillac

The name is said to originate from an ‘off the cuff’ remark one of Joseph Pilates students made. As the story goes, when Pilates unveiled his contraption to his students, it’s said that one of them said “hey Joe, is that your new Cadillac?” and the name stuck! Exercises on the Cadillac are performed from a widerange of body positions. Some of the most basic exercises resemble those used in Mat Pilates, where the participant lies in a prone, supine or side-lying position. Exercises can also be performed in a kneeling and standing body position. Many of the more advanced exercises resemble those of an acrobat in the circus. The various handles, straps, roll-up bar and push through bar are used to assist or resist the movement, as the exercise and participant requires.

Section 02

Reformer Pilates Level 3 Student Manual

Origins and History of Reformer Pilates

The Trapeze

The Ladder Barrel

The Trapeze is the component of the Cadillac that is suspended from the horizontal bars. The trapeze has been covered separately from the Cadillac to ensure that it gets the attention that it deserves. Many light duty Cadillacs and reformers have a frame that attaches to them to convert them into a trapeze. However, these do tend to be less stable than a purpose-built Cadillac.

The ladder barrel is an original piece of Pilates apparatus which was inspired by an empty beer keg, although today’s sleek designs bear almost no resemble to its rustic origin. The ladder barrel is actually the only piece of Pilates apparatus that doesn’t have any springs or moving parts.

The trapeze is believed to have been inspired and influenced by Joseph Pilates interest in gymnastics, which he got from his father, Heinrich Friedrich Pilates, who himself was an amateur gymnast. There are usually two moving mechanisms on a trapeze. The first is the horizontal sliding bar which can be moved forwards and backwards to adjust for different body lengths and positions. This usually has a solid bar suspended from a set of springs and a strap which sits beneath that. The second is the wool straps or handles, which are often referred to as ‘the woollies’. In more modern and contemporary designs, the woollies are replaced with a more durable and hygienic material like padded neoprene. Most trapeze exercises are performed from a suspended or semi-suspended body position. There is also often a degree of inversion (the body being inverted) associated with these exercises. While the suspended springs do provide some assistance with regards to suspended positions, most of these exercises do require a good level of strength in the first instance to perform.

The ladder barrel is more often used during one-to-one Pilates sessions and it’s unlikely that you would find it being used in a group Pilates class. As the name suggests, there are two main components to the ladder barrel. The first is the wooden ladder with rungs for either the feet or the hands to connect with. The second is the barrel, which is normally padded and covered in leather for comfort and hygiene. The ladder barrel has many uses and applications, but is most often used to target and strengthen the spine extensors, abdominal and oblique muscles. There is also usually some involvement of the hip, leg and shoulder muscles, especially the gluteals. The ladder barrel can also be effective for stretching and flexibility work because the curved nature of the barrel combined with the stability of the ladder provides an ideal structure to anchor one part of the body while moving another away, as is required for a stretch to be created.

Section 04 Applied Principles of Pilates - ABC

Reformer Pilates Level 3 Student Manual

Engaging Transverse Abdominis and Pelvic Floor Some Pilates schools focus on engagement of the pelvic floor along with the pelvic floor to maximise stability. To achieve this the following should be performed: •

Adopt a supine position with a neutral spine and pelvis.

•

Place the fingers just inside the ASIS.

•

Inhale to prepare.

•

Exhale and lightly contact the pelvic floor (lifting gently and pulling upwards) deep inside the pelvis.

•

You should feel the transverse abdominis contract slightly and the abdominals will flatten slightly - this is not hollowing or pulling the tummy in!

When performing pelvic floor exercises, otherwise known as kegals, emphasis should be placed on working both the anterior (urinary muscles) and posterior (anal muscles) of the pelvic floor to ensure that control and strength is developed throughout the pelvic sling. Imagine a figure of 8 shape and rehearse activating the top and bottom of this figure separately and together. Again, the dimmer switch analogy also applies to the activation of these muscles also, matching the level of activation with the level of recruitment. Contractions of up to 10 seconds per repetition are generally advocated with kegal exercises.

Precautions: Lookout for any of the following:

•

Pulling the umbilicus towards the spine or doming/ bulging the abdominals.

•

Flexing of the spine.

•

Overly depressing the rib-cage (this will reduce transverse abdominis activity).

Section 05

Reformer Pilates Level 3 Student Manual

Getting to Grips with the Reformer

Section 05

Getting to Grips with the Reformer Anatomy of the Reformer There are many brands of reformer available and each are manufactured for a variety of environments, including home-use, studio and clinical use. The materials used to manufacture these reformers does vary from one design and brand to the next (e.g. wood, metal, vinyl, rope etc.), although most share the same common features. These features are illustrated in the image below and their function is described throughout the following pages. For brand-specific features however, you are encouraged to refer to the ownerâ&#x20AC;&#x2122;s operating manual for the reformer in question.

Before exploring the universal features of the reformer it is first necessary to make an important note on safety. It is essential that the information contained in this section is read in conjunction with the safety guidelines issued by the manufacturer before using or teaching exercise to others on a reformer. All modes of exercise have a degree of risk associated with them. These risks can be mitigated by operating the equipment with due care and attention. However, no risk can be completely removed.

Pulley

Footbar

Risers

Gearbar Headrest Carriage

Straps

Ropes

Shoulder Rest

Pulley Post

Footbar Adjustment Cradles

Standing Platform

Section 05

Reformer Pilates Level 3 Student Manual

Getting to Grips with the Reformer

Carriage Stopper

Springs

Gearbar Settings

Spring bar

The Carriage The carriage is the platform on which the exerciser positions themselves to perform the reformer exercises, whether this is from a supine, seated, kneeling or standing position.

The Carriage Stopper The carriage stopper position determines how close the carriage slides toward the wooden standing platform and dictates the range of motion of the movement. The stopper can be adjusted to provide more or less range of motion, as the exercise and/or participant requires. In the illustration above the carriage stopper is formed from a series of rubber blocks, however, many reformers utilise a simple dowel mechanism, made from wood or metal, which inserts to a hole to make the necessary adjustments (see the illustration opposite). The carriage stopper on most reformers can be adjusted to accommodate different leg lengths and to ensure joint alignment is optimal. It can also be adjusted for those with mobility problems or to accommodate functional limitations. In the supine start position with the feet on the footbar and the carriage resting against the stopper, the alignment of the hip should be 90 degrees.

Section 07

Reformer Pilates Level 3 Student Manual

Introduction to Reformer Exercises

Section 07

Introduction to Reformer Exercises Preparation and Closing Phases Every workout should begin with a warm-up and end with a cool-down and reformer Pilates is no different. Like a matwork sessions, reformer Pilates sessions include a preparation (warm-up) and closing (cool-down) phase. The preparation phase is the Pilates teacher’s opportunity to engage with the group or individual, set the scene for the main theme of the session and assess the ability of the participant(s). This phase of the session is also the perfect time to introduce or remind the participant(s) of the principles of Pilates.

This not only saves the Pilates instructor time, allowing them to focus on other bodily areas and muscles which may be lacking in range, it also creates further opportunity to reinforce the Pilates and fundamentals of Pilates. It is beyond the scope of this programme to provide any detailed information or direction on the contents and structure of the preparation and closing phase. It is assumed that the reader has already demonstrated an understanding of these areas with the entry requirements for this programme (Level 3 Diploma in Mat Pilates or equivalent).

Broadly speaking, the preparation phase should include activities that promote: •

Correct posture and alignment

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Appropriate breathing techniques

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Engagement of the core muscles

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Mobility exercises that lubricate joints

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Balance

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Proprioception and body awareness

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Concentration and focus

The closing phase in Pilates is analogous to the cooldown in a conventional exercise class or session and will usually involve performing a series of exercises which regress in their physical and technical difficulty, before leading into a dedicated period of stretching. The primary aims of the closing phase is to: •

Bring the session to a subtle end

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Improve the flexibility of tight muscles

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Promote relaxation

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Reinforce the core principles of Pilates

Many Pilates exercises promote flexibility and so it is not always necessary to perform a whole-body post-workout stretch. Naturally this would depends on the activities included in the main component; however, when groups of muscles are lengthened during the main workout period then it is not necessary to target these muscles with flexibility work in the closing phase.

Section 07

Reformer Pilates Level 3 Student Manual

Set-Up Positions At the beginning of every Pilates session and irrespective of the participant(s) ability, teachers should take the opportunity to reinforce the principles of good posture and movement, particularly the ABC principles presented in Section 04. Most reformer exercises will start from one of the start positions described in this section, or a variation of these. The aim is to ensure that the participant(s) are aligned as optimally and comfortably as is possible before the reformer exercise commences. Depending on the technical and physical ability of the participant(s), it may be necessary to modify these start positions to better align and support the participant. This may also

Introduction to Reformer Exercises

include using a variety of props to improve the set-up of specific positions (e.g. balls, cushions etc) according to the individual client needs. The following range of start positions will be described in this section: •

Supine lying - feet on foot bar

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Supine lying with table top legs

•

Seated - on the carriage or the box

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Prone lying on the box

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Kneeling

•

Standing

Supine Lying - Feet on Foot Bar Supine lying is one of the most stable positions on the reformer owing to the amount of direct contact between the body and the carriage. From an alignment perspective, this position is ideal because the carriage also provides a continual source of sensory and kinaesthetic feedback.

Instructions: •

Adopt a supine lying position with the knees flexed and the feet resting on the foot bar.

•

The hips should be flexed to approximately 90˚ and the ankles, knees and hips vertically aligned.

Props:

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The arms should rest by the side of the body with the palms facing down - if the scapulae protract turn the palms upwards.

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Foam cushions or balls can be used between the knees to maintain alignment of the parallel leg position.

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The spine should be neutral with the natural s-shape curvature maintained.

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The pelvis, rib cage and neck should be neutral.

A pad or foam cushion may be needed to correct cervical alignment if there is a forward head position or if the neck is overextended. This may also be necessary with kyphotic participants.

Section 07 Introduction to Reformer Exercises

Reformer Pilates Level 3 Student Manual

Supine Lying - Table Top Legs A supine lying table top position is a more challenging starting position than having the feet on the bar because the legs are lifted, reducing stability and creating additional resistance/load. Participants should be able to correctly perform exercises with the feet on the foot bar before progressing to table top. This position can be used with a neutral or imprinted spine, although some Pilates schools suggest that imprinted spine exercises should not be performed until participants have sufficient strength to hold the neutral position.

Instructions: •

Adopt a supine lying position with the legs lifted so that both the knees and hips are flexed to 90˚.

•

Ensure that the spine, hips and neck are neutrally aligned, unless using an imprinted spine*.

•

The arms should rest by the side of the body with the palms facing down - if the scapulae protract turn the palms upwards.

* For clients with a history of low back pain, an imprinted spine would generally be contraindicated because it takes the spine out of neutral and can aggravate symptoms of low back pain (McGill, 2015). An imprinted spine is a flexed spine, even though the flexion is minimal.

Props:

•

Foam cushions or balls can be used between the knees to maintain alignment of the parallel leg position and/or to further engage the adductor muscles.

•

A pad or foam cushion may be needed to correct cervical alignment if there is a forward head position or if the neck is overextended. This may also be necessary with kyphotic participants.

Section 08

Reformer Pilates Level 3 Student Manual

Footwork Series

Section 17

Reformer Pilates Level 3 Student Manual

Anatomy and Physiology for Reformer Pilates

Section 17

Anatomy and Physiology for Reformer Pilates The anatomical information presented in this section is intended to develop your knowledge and understanding of anatomy in the context of Pilates and posture, specifically reformer Pilates. It is assumed that you already have a good understanding of anatomical concepts, including bones, joints, joint actions, muscles, muscle actions and posture. The information in this section should therefore serve as a re-cap and explore section rather than an entirely new subject.

Anatomy, Alignment and Movement Optimal alignment of the skeletal structures is essential to the Pilates method and is crucial when the body is both still and stationary (static alignment), and when it is moving during exercise and daily activities (dynamic alignment). Awareness of the skeletal structures, how they should be positioned or aligned, and how they move (awareness of the muscles that move these structures) is what enables the application of the principles of concentration, control, precision and eventually flow when practising Pilates. The basic anatomical concepts recapped in this section have been provided to support a deeper understanding of alignment. Specifically, the areas covered in this section are the bones, joints and muscles of the: •

Vertebral Column

•

Pelvis

•

Shoulder Girdle

The Vertebral Column The vertebral column, or spine, is formed by 33 irregular bones running from the base of the skull to the pelvis. Between each bone are discs of cartilage known as intervertebral discs, which help to transfer forces, in conjunction with the small facet joints (which join each vertebra to the inferior and superior vertebra above and below. Connecting the whole vertebral column is a series of ligaments, which provide stability and strength, preventing excessive movement in specific directions. A healthy adult spine presents with natural curves which give it an ‘S-shaped’ appearance. This is what is referred to as the neutral spine. The number of bones and the shape and structure of the vertebral bones in each section give each region of the spine a different potential for movement.

Cervical Spine The cervical spine creates the neck area and is formed by 7 small bones which span from the bottom of the skull to the base of the neck (C1 to C7). In a postural assessment and when optimally it is aligned, the cervical spine will present with a naturally hollow or concave curvature (known as a lordosis) when the head sits directly above the shoulders. Deviations may include: •

Hyper-extension, creating a forward head posture (chin poking).

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Hyper-flexion, where the head drops forward (looking down).

•

Visible lateral tilting (to one side).

All movements that present at the head and neck will involve the cervical spine to some extent. Some other things to note about this area include:

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•

The synovial joint between the atlas and the skull allows flexion, extension, lateral flexion and lateral extension.

•

The synovial pivot joint between the axis (C2) and atlas (C1) allows rotation.

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Reformer Pilates Level 3 Student Manual

Anatomy and Physiology for Reformer Pilates

Thoracic Spine

•

The thoracic spine forms the mid-section of the back and is created by 12 slightly larger bones which span from the base of the neck to the lumbar spine (T1 to T12).

Lateral flexion – side bending (moderate, with most movement between L1-L4).

•

Rotation – twisting (minimal, virtually non-existent, due to the structure of the facet joints).

In a postural assessment and when optimally aligned, this region will present with a naturally rounded or convex curvature that is known as a kyphosis. Deviations may include: •

Hyper-kyphosis where the thoracic spine is excessively rounded or hunched (flexion).

•

A flattened appearance with minimal thoracic curve.

•

Lateral curvatures known as a scoliosis (where the vertebrae rotate or laterally flexes).

All movements of the upper back will involve the thoracic spine. The thoracic spine allows flexion, extension, lateral flexion and rotation. The lower thoracic vertebrae allowing a much greater range of movement than the upper sections. The thoracic spine is more stable and less mobile than the cervical spine, but collectively it offers significant amounts of rotation due to the alignment of the facet joints.

Lumbar Spine The lumbar spine forms the lower back region and comprises of 5 larger bones (L1 to L5) which span from the thoracic spine to the pelvis (L1 to L5). In a postural assessment and when optimally aligned, the lumbar region will present with a natural hollow or a concave curvature known as a lordosis. Deviations may include: •

Hyper-lordosis (excessive extension).

•

Flattening (flat back) with minimal curve.

Excessive lumbar flexion increases the stress placed on both the spinal ligaments and the annulus of the intervertebral discs. For this reason it is suggested that avoidance of full spinal flexion (and associated exercises) would be beneficial both in the prevention of low back pain (LBP) and to support healing (McGill. 2007). Rotation in the lumbar spine is minimal. Rotation requires movement of the thoracic spine and the hips. Any attempt to over rotate or force rotation of the lumbar spine (especially when in a flexed position) can cause damage to the facet joints, which may decrease the stability of the whole vertebral column. Moving too quickly, or over repetition of certain movement, can also lead to premature wear and tear of the facet joints (Norris. 2001).

Sacrum The sacrum is located between the iliac bones of the pelvis and is formed from 5 bones (S1 to S5) which are fused (no movement is possible). Its main role is to transfer loads between the trunk, pelvis and lower limbs.

Coccyx The coccyx or tail bone is formed from 4 bones that are also fused. The vertebrae of the coccyx generally do not move unless they have been damaged in some way. This is a common cause of pain during seated exercises and something Pilates teachers may need to consider when planning their exercises.

Most movements of the spine will involve the lumbar region, however, the range of motion that can be achieved in the lumbar spine is relatively minimal and varies considerably between each vertebral region. Broadly speaking, from L1 to L5, the movement potential reduces. For example: •

Flexion – forward bending (greatest ROM, with most movement between L3-L5).

•

Extension – backward bending (moderate, with most movement between L1-L2 and L5-S1).

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Reformer Pilates Level 3 Student Manual

Lordosis

Cervical - 7

Kyphosis

Thoracic - 12

Lordosis

Anatomy and Physiology for Reformer Pilates

Lumbar - 5

Sacrum - 5 Coccyx - 4

Ligaments of the Vertebral Column Providing support and stability to the spine are several ligaments which span across one or more intervertebral joints and run along the full length of the spinal column. These include: •

The anterior longitudinal ligament which resists excessive extension of the spine.

•

The posterior longitudinal ligament which resists excessive flexion of the spine.

•

The ligamentum flavum which prevents separation of the laminae and helps to maintain an upright posture, especially after flexion.

•

The intertransverse ligaments limit lateral flexion.

The anterior spinal ligaments are not as active in resisting extension as the posterior ligaments are in resisting flexion. This is because the structure of the spine allows considerably greater ranges of flexion than extension, and so less reliance is placed upon the anterior ligamentous structures. Spinal ligaments are also saturated with a vast number of mechanoreceptors that provide sensory information about the volume of deformation and stretching within the ligament. It is the presence of these structures that enables a person to detect their spinal position without actually seeing it.

Spinal ligaments always resist movement opposite to the direction in which they are positioned and run. For example, the posterior spinal ligaments (ligamentum flavum, supraspinous ligament and interspinous ligament) resist anterior movements, particularly flexion of the spine. As the range of flexion increases, the tension in these ligaments also increases to ensure that the maximum amount of stability is provided. Conversely, extension of the spine is resisted by the anterior spinal ligaments (primarily the longitudinal ligaments), as the range of extension increases, the tension within these ligaments also increases.

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Section 17 Anatomy and Physiology for Reformer Pilates

Posterior Longitudinal Ligament

Anterior Longitudinal Ligament

Intervertebral Disc

Intertransverse Ligament

N.B. The ligamentum flavum is not visible on the image above because of its deep posterior location.

Neutral Spine and Optimal Alignment The optimal positioning of the spine where all the natural S-shaped curves are present and aligned, is referred to as neutral spine. This position allows the forces of gravity to be distributed equally through the body and with minimal wear and tear on the supporting structures. This position also creates an environment for maximal movement efficiency (e.g. no unnecessary or compensatory muscle or joint activity).



Optimal Posture and Spinal Alignment (Standing) A client’s posture can be observed by looking at them side-on (laterally) to see how they stand (or sit). An imaginary vertical plumb-line can be visualised from the top of the head to the feet. When posture is optimally aligned, the plumb-line would travel through the following anatomical landmarks: •

The crown of the head

•

The ear lobe

•

The middle of the lateral aspect of the shoulder (acromion process)

•

The middle of the rib cage - dividing the thorax (ribcage) in half (equally, back to front)

•

Slightly posterior to the hip joint (greater trochanter – projection on the lateral femur)

•

Slightly anterior to the axis (mid-point) of the knee joint

•

Slightly anterior to the lateral malleolus (outside ankle bone)

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Reformer Pilates Level 3 Student Manual

Anatomy and Physiology for Reformer Pilates

Postural Deviations

Scoliosis

Postural deviations are usually brought about by muscle imbalances (e.g. overactivity or underactivity between opposing muscle groups), which pull skeletal structures out of optimal alignment. These postural deviations (e.g. hyper-kyphosis, hyper-lordosis) decrease the efficiency of movement and increase the stress placed on the spine and the surrounding soft tissues, which can lead to discomfort, pain and further injury.

•

Lateral rotation or flexion of thoracic spine

•

One shoulder being higher than the next

•

Space between the arm and the body different between left and right side

Outlined below are a range of skeletal markers which identify postural deviations in relation to a plumb-line to assessment.

Sway Back •

Head forward

•

Cervical spine slightly extended

•

Thoracic spine – increased flexion

•

Flat lumbar curve – flexed

•

Posterior tilt of the pelvis – sways forward

Hyperkyphosis

•

Hip joints hyperextended

•

Head poking forward

•

Knee joints hyperextended

•

Cervical spine – slightly extended

•

Ankle joints neutral

•

Rounded shoulders

•

Scapulae abducted

Flat Back

•

Thoracic spine – rounded, increased flexion

•

Head forward

•

Thoracic spine – upper part slightly flexed and lower part straight

Hyperlordosis •

Increased lumbar curve – hyperextended

•

Flat lumbar curve

•

Anterior tilt of pelvis

•

Stiffness in lumbar spine

•

Hip joints flexed

•

Posterior tilt of pelvis

•

Knee joint slightly extended

•

Hip joint extended

•

Knee joint extended

•

Ankle slightly plantar flexed

Zsasz

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Reformer Pilates Teacher Level 3 Student Manual