Stott Pilates was designed by former City Ballet of Toronto dancer Moira Stott Merrithew, according to PilatesInsight.com. Following a neck injury, Merrithew developed a Pilates-themed approach that she termed Stott Pilates. The Pilates system is based around five basic principles that can guide a practitioner through the exercise. The principles provide instruction concerning body placement and proper breathing techniques.
Breathing
Breathing in Pilates is important to its abilities to soothe, concentrate and move fluidly through the Stott Pilates exercises. You learn to follow a breath pattern that emphasizes deep, full breaths. To recognize this breath, you must begin by lying on your back and then observing your natural breath pattern. From start to finish, note where your breath begins and when it starts again. Now, move to a seated position with your knees bent and arms wrapped around your knees. Inhale deeply and then concentrate on the breath going all the way to the sides of your ribs by making a "C" curve with your spine. Exhale and then return to sitting straight up.
Pelvic Placement
Stott Pilates was based around the idea of stabilizing the pelvis and spine by maintaining a neutral position. Neutral placement means keeping the back straight--for example, when you lie on your back with your feet on the ground, your pelvis should be tilted upward to where your lower back is on the ground. The same position should be maintained while you have your legs off the ground, such as when you are performing the Pilates hundred exercise. Placing the lower back against the floor is what is known as an imprint position and should be maintained for most exercises.
Rib Cage Placement
In addition to your pelvis, your rib cage is important because it affects how your upper back aligns. When lying on your back with your pelvis properly placed, focus on your rib cage gently resting on your mat. Your ribs should not be pushed into the mat or feel forced. When breathing properly, your ribs should feel stabilized and supported.
Shoulder Stability
Many Pilates exercises involve rising from a lying position. This makes proper shoulder placement important because the shoulders are the beginning of good posture for the back, abdominals and pelvis. Finding the right shoulder placement is all about finding a happy medium: the shoulders not be lifted too high, yet should not be pushed downward; they should not hunch forward, yet should not be pulled too far backward. Think of the shoulders as being straight and wide. This mindset can help to stabilize you through Pilates movements.
Head and Neck Placement
The Stott Pilates neck should follow the natural curvature of the spine and be lengthened, yet not to the point of strain. Whenever possible, the neck should make a straight line up and over the shoulders and spine. Because you transition from lying to seated positions frequently while practicing Pilates, practice lengthening the neck as if you are nodding, yet do not force your chin to your chest. This allows you to focus the work toward the abdominal muscles instead of the neck or shoulders.
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