It was a good time to revisit the Pilates Principles, what do they mean and how do they apply to the Pilates work.
What exactly is Fletcher Intensive about?
This licensing course is for existing Pilates teachers, Fitness Instructors and Physical Therapists who are keen to learn the Fletcher Pilates® tecniques, comprising:
Well, personally, this is very timely for me to revisit the fundamentals and to take stock of what I've done since I committed myself to teaching this work (about 27 months ago) and where I could step up in my teaching.
As I review the notes written...
First Fletcher Fundamental - Percussive Breathing
The percussive breath comprises lateral rib motion, anterior/posterior rib motion, engagement of all four layers of the abdominal muscles, and has volume and control.
The main reasons the Breath is important:
- oxygenation of the cells and body, a detoxification of the body
- works the core musculature (most of the muscles of the trunk)
- improves posture
- Foot Centers - ensuring we place weight evenly on the 3 foot centers (on the ball of the feet below the big toe, between the last and second last toe, and the heel)
- Magnets - first pair of magnets between the 2 legs is at the ankles, second pair is at the knees, and the last is at the top inner thighs. This is to bring awareness to one's body mid-line, help to prevent supination and pronation of the feet.
- Bolts - there are 2 sets of bolts. One is on the front (pubic bone) and back (sacrum), the other set is on the side of the hips where the hipbones are. The placement of pelvis is critical to one's spinal alignment and is a link-way between the upper and lower hemispheres of the body. At the same time, in order to assist with the correction of one's leg alignment (in the case of a person with knocked-knee legs), the correction usually starts from the pelvis.
- Girdle of strength - the trunk (abdominals - front, sides and back). This is where most Pilates movements are initiated from.
- Percussive breathing
- Shoulder Girdle placement - placement of shoulder girdle in relation to thoracic and cervical spine. The shoulder blades ideally be 'sitting' at the back of the ribcage, with no elevation, protraction or retraction.
- Head and Neck placement - we want to think about lengthening the throat (front) and back of neck evenly, so there is no forward or posterior placement of the head.