Joseph Pilates developed his signature exercise technique in Germany in the early twentieth century. His emphasis on postural alignment, breathing and core stability attracted dancers, athletes and physical therapists. Pilates purists still adhere to the original technique, but modern Pilates instructors, such as Moira Stott, adapted and revised the method to ensure its alignment with modern principles of spinal placement.
History
Joseph Pilates was not a natural athlete. In fact, he developed his method as a means of overcoming his many physical limitations. The Pilates technique provides efficient and effective muscle toning, strengthening and flexibility exercise, but many people use it as a form of supplemental physical therapy. A neck injury prompted Moira Stott, a dancer with the City of Toronto Ballet, to study Pilates in New York City. After consulting with physical therapists and sports medicine experts, Stott revised the method and changed some of the alignment principles. She made significant changes in the use of the neutral or naturally curved spine and imprinted or flat spine.
Expert Insight
The Pilates Method Alliance position paper details the nuances of the neutral vs. imprinted spine conundrum. The authors site page 27 of Joseph Pilates' book, "Return to Life." Pilates believed that the adult spine should be flat like the spine of a newborn infant, but modern research, such as that of Manohar M. Panjabi published in the August, 1992 edition of the the "Journal of Spinal Disorders and Techniques," indicates that the natural spinal curvatures absorb compressive forces. Stott and other modern Pilates instructors use the neutral spine position in most of the mat and equipment exercises.
Identification
People with postural alignment problems may have trouble finding the neutral spine. The Stott Pilates warm-ups, such as the pelvic rock, help you find this position. Lie supine with your knees bent and your feet flat on the floor. Tilt your pelvis so that your pubic bone moves toward your navel. Then, release the tilt and arch your lower back. The neutral pelvis is somewhere between the two positions. When performed correctly, there is a small curve in the lower back.
Considerations
The Stott Pilates method uses the neutral spine position when one or two feet are resting on the mat or the Stott Pilates equipment. The imprinted position presses the lower back into the floor. Instructors use this spinal alignment when both legs are lifted from the floor. The imprint position prevents the back from arching when the extended legs lower toward the floor. As the core and abdominal muscles gain strength, students are able to maintain the imprinted spine with their legs extended at a lower angle.
Upper Spine Alignment
Stott also revised the upper body alignment used in the Pilates method. Observe the photo of Joseph Pilates in the resource section. He displays a military posture, with his chest forward and his shoulders pulled back. This type of perpetual alignment may cause upper back pain. The Stott Pilates method uses a relaxed ribcage placement. Stott instructor trainer P.J. O'Clair advises students to "weave their ribs together" when performing overhead arm movements. The ribcage placement exercise, performed during the warm-ups teaches this skill. Lie supine with your knees bent and your feet flat on the floor. Inhale and raise your arms toward the ceiling. Exhale and raise your arms overhead, only as far as you can go while keeping your upper back in contact with the floor. Inhale and bring your arms back the ceiling. Exhale and return your hands to the floor.
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