Stott Pilates has five basic principles that help practitioners become aware of their core muscles. By following these principles, you can perform Stott Pilates exercises correctly and without injury, according to StottPilates.com. The basic principles include breathing, shoulder stability, and the placement of your pelvis, rib cage, and your head and neck.
Breathing
Correct breathing during Pilates will provide your muscles with the oxygen they need to do the exercises. Deep breathing also promotes relaxation. Take full breaths during Pilates that will bring air into the lower, middle and upper portions of the lungs. Inhale through your nose and expand your belly, rib cage and upper portion of your chest. Don't shrug your shoulders as you breathe.
Shoulder Stability
Shoulder stability refers to keeping your shoulders pulled back and your shoulder blades retracted in a neutral position. Find a comfortable position between rounding your shoulders and pinching your shoulder blades to determine a neutral position. Maintain this neutral shoulder position when your arms are moving, your spine is moving or when your arms are relaxed but your spine is in a straight, neutral position. Following this principle will reduce the chances of strain in your neck and upper back.
Pelvic Placement
The Pelvic Placement principle refers to both a neutral and imprinted pelvic position. Use a neutral position when doing exercises with at least one foot on the floor. A neutral position of the pelvis is when the natural curve in your lower back is present. Find the neutral position by alternating arching and rounding your back while lying on the floor to find a comfortable position between the two extremes.
An imprinted position is best used when your feet are in the air. An imprinted position is when your lower back is closer to the mat, but not pressed completely flat.
Rib Cage Placement
Proper rib cage placement involves maintaining a neutral position in the upper back. Your rib cage should rest on the floor when lying down. Relax and let your upper back make contact with the floor naturally. You should not try to press your rib cage into the floor nor should you attempt to raise it.
Head and Neck Placement
The last principle of Stott Pilates is the correct positioning of your head and neck. While lying down, standing up or sitting you should maintain a long neck that is an extension of your spine. The head should be balanced over the shoulders, not jutting forward. When sitting up from a lying position you can tuck your chin, but leave enough space between your chin and chest that you could fit your fist into.
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