This document provides an overview of the pelvis, thighs, knees, ankles, shoulders, arms and elbows. It begins with the structure and function of the pelvis including the hip bones, pelvic floor muscles and neutral alignment. It then covers the thigh muscles like the glutes, hip flexors, adductors, hamstrings and quadriceps. The document also reviews the knee and ankle joints and shoulder complex including the scapula and its stabilizing muscles. Exercises are demonstrated to target these areas.

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NEW YORK
April 2021 Online Instructor Training
PILATES

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TABLE OF
05 — PELVIS
12 — THIGHS
20 — KNEES & ANKLES
25 — SHOULDER
47 — ARM & ELBOW
CONTENTS
Workshop 11

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Introduction
INTRODUCTION

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Introduction
AGENDA
● Pelvis
● Thighs
● Knees
● Ankles
● Feed
● Shoulders
● Arms
● Elbows
● Essential Exercises

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PELVIS

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● Hip bones connected to your
sacrum
● Iliac Crest travels along the Ilium
● Ilium is the large wing like portion
near the top
● Anterior Superior Iliac Spine (ASIS)
● Posterior Superior Iliac Spine
(PSIS)
● Public Symphysis
PELVIS
Pelvis

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THE NEUTRAL
PELVIS
● Neutral Pelvis ensures optimal
function for deep core muscles
● Pain, injury, poor posture, and
lifestyle cause superficial muscles
like erector Spinae or Quadratus to
be overactive causing lordosis and
body compensation

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Pelvis
HIP JOINT & MUSCLES OF THE
PELVIS & HIP

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Pelvis
THE HIP JOINT

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Pelvis
THE DEEP SIX
1. Piriformis
2. Quadratus externus
3. Obturator externus
4. Obturator internus
5. Gemellus superior.
6. Gemellus inferior

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Pelvis
THE DEEP SIX
1. Piriformis
is a weak external rotator, usually over
active in the presence of hip pain and
often because other deep glute muscles
are weak.

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Pelvis
THE DEEP SIX
2. Quadratus Externus
is a flat, quadrilateral muscle. Located on
the posterior side of the hip joint. It is a
strong external rotator and adductor.

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Pelvis
THE DEEP SIX
3. Obturator Externus
is a flat, triangular muscle, which covers
the outer surface of the anterior wall of
the pelvis.

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Pelvis
THE DEEP SIX
4. Obturator Internus
is a lower limb muscle that acts as a lateral
rotator of the extended thigh.

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Pelvis
THE DEEP SIX
5. Gemellus Superior
is a deep gluteal muscle that acts on the
hip joint and stabilizes the pelvis.

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Pelvis
THE DEEP SIX
6. Gemellus Inferior
works with gemellus superior to
externally (laterally) rotate the hip and
provide dynamic stability to the hip joint.

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Pelvis
THE GLUTES

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Pelvis
THE GLUTES
1. Gluteus Minimus
2. Gluteus Medius
3. Gluteus Maximus

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Pelvis
THE GLUTES
Gluteus Minimus
responsible for internal rotation

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Pelvis
THE GLUTES
Gluteus Medius
Responsible for hip abduction

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Pelvis
THE GLUTES
Gluteus Maximus
Responsible for hip extension, most
superficial glute & largest muscle in body

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THIGHS

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Pelvis
&
Thighs
HIP FLEXORS
● Iliacus - deep hip flexor;
provides stability
● Psoas - strong hip flexor
● Sartorius - longest muscle in
the body
● Rectus Femoris - a
quadricep, also a hip flexor

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Pelvis
&
Thighs
HIP FLEXORS
Iliacus
Deep hip flexor that provides stability
Origin: Illiac Crest & Fossa
Insertion: Lessor Trochanter

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Pelvis
&
Thighs
HIP FLEXORS
Psoas
Deepest, strongest hip flexor.
Origin: Anterior Transverse processes of T12-L5
Insertion: Lesser Trochanter

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Pelvis
&
Thighs
HIP FLEXORS
Sartorius
longest muscle in the body &
superficial hip flexor
Origin: ASIS
Insertion: Medial Tibia

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Pelvis
&
Thighs
HIP FLEXORS
Rectus Femoris
a quadricep & superficial hip flexor
Origin: AIIS
Insertion: Tibial tuberosity & Superior Patella

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● Adductor brevis
● Adductor longus
● Adductor Magnus
● Gracilis
● Pectineus
ADDUCTORS
Thighs

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Adductor Brevis
a flat, triangular muscle that is found in
the inner thigh.
Origin: Pubis
Insertion: Posterior Medial Femur
ADDUCTORS
Thighs

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Adductor longus
a long triangular muscle
Origin: Medial Pubis
Insertion: Posterior Medial Femur
ADDUCTORS
Thighs

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Adductor Magnus
Large fan like muscles
Origin: Pubis to ischial tuberosity
Insertion: Posterior Medial Femur
ADDUCTORS
Thighs

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Gracilis
Long Slender Muscle
Origin: Pubic Symphysis
Insertion: Medial Tibia
ADDUCTORS
Thighs

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Pectineus
Triangular muscle,
most anterior adductor
Origin: Pubis
Insertion: Medial Femur
ADDUCTORS
Thighs

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Thighs
HAMSTRINGS
● Semitendinosus
● Semimembranosus
● Biceps femoris

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Thighs
● Rectus femoris (also
a strong hip flexor)
● Vastus lateralis
● Vastus medialis
● Vastus intermedius
QUADRICEPS

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Thighs
TENSOR FASCIA LATAE (TFL)

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Thighs
IT BAND

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Thighs
BREAK

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KNEES & ANKLES

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Knees
KNEE JOINT
Knee joint joins the
femur with tibia and
fibula

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Ankles
FOOT & ANKLE JOINTS

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Summary
HIP, PELVIS, KNEE, ANKLE
SUMMARY
● The Hip Joint
● The Glutes
● Hip Flexors
● Adductors
● Hamstrings
● Quadriceps
● TFL
● IT Band
● Knee Joint
● Ankle Joint

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Energizer
ENERGIZER

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SHOULDER

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Shoulder
SHOULDER
ARM
ELBOW

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● Functions: Flexibility
& Strength
● Joint:
SHOULDER
FUNCTION
Shoulder

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● Joins the upper arm
(humerus) to the torso
● Main joint attaches the
upper arm to the shoulder
blade (scapula)
● Shoulder blade should
move freely on the back of
the ribcage
● Joined to collarbone
(clavicle) other end joined
to breast bone (sternum)
Shoulder
SHOULDER JOINTS

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● The collarbone is able to move up
and down above the front of the
upper rib cage
● The joints between these structures
should be mobile while also
remaining strong and stable
● Functional requirements demand a
complex union between the
structures
● Area is vulnerable to the effects of
poor posture, which heighten the
risk of wear and tear
SHOULDER MOBILITY

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● Longus Colli
● Deep Neck Flexor
● Scalenes
● Levator scapulae
● Trapezius
Shoulder
MUSCLES OF
THE NECK

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● Superior angle
● Inferior angle
● Medial border
● Spine of scapula
● Acromion
● Coracoid process
INTRO TO SCAPULA
Shoulder

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Shoulder
● Elevation
● Depression
● Protraction
● Retraction
● Upward rotation
● Downward rotation
MOVEMENTS OF
THE SCAPULA :

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“NEUTRAL” SCAPULA
● Scapula located between the second
and seventh ribs
● Medial border 2-4 inches away from
the spinous processes
● Superior and inferior angles are
vertically stacked
● Scapula sits against rib cage
Shoulder

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SCAPTION
(SCAPULAR PLANE ELEVATION)
Shoulder

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MUSCLES
OF THE SCAPULA
● Serratus anterior
● Trapezius
● Levator scapula
● Glenohumeral Joint (GH)
Shoulder

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● Stabilize scapula
against rib cage
● Use for pushing
resistance
● Work with rhomboids
Shoulder
SERRATUS
ANTERIOR

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Shoulder
● Upper fibers elevate
scapula
● Lower fibers
depress scapula
● Middle fibers adduct
scapular
TRAPEZIUS

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● Elevate scapula
● Downwardly rotates
scapula
● Rhomboids: major
and minor
● Elevate scapula,
adduct scapula,
downwardly rotate
scapula
Shoulder
LEVATOR
SCAPULA

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Shoulder
● Ball-and-socket joint
● Extremely mobile
● Most commonly
dislocated joint in
the body
GLENOHUMERAL
JOINT (GH)

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MUSCLES
THAT MOVE GH
● Deltoid
● Pectoralis Major
● Latissimus Dorsi (Lat) and
Teres Major
● Rotator cuff muscles
Shoulder

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● All fibers abduct the
shoulder at GH
● Anterior fibers flex
and medially rotate
● Posterior fibers
extend and laterally
rotate
Shoulder
DELTOID

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Shoulder
● Broad and power muscle
● All fibers adduct the
shoulder and medially rotate
● Upper fibers flex the
shoulder
● Lower fibers extend the
shoulder
● Antagonist to itself
PECTORALIS
MAJOR

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● Broadest muscles of the
back
● Teres major known as
the lat’s little helper
● Both extend, adduct,
and medially rotate
shoulder
● Handcuff muscles
LATISSIMUS DORSI (LAT) AND
TERES MAJOR

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Shoulder
● Group of 4 muscles
● Subscapularis
● Supraspinatus
● Infraspinatus
● Teres minor
ROTATOR CUFF
MUSCLES

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Shoulder
SHOULDER
BIOMECHANICS

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● Preserve force of
muscles around the
shoulder
● Prevents
impingement
Shoulder
SHR PURPOSE

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SHOULDER SUMMARY
● Shoulder Function
● Shoulder Joints
● Shoulder Mobility
● Scapula
Shoulder

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ARM & ELBOW

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Arm
&
Elbow
● Humerus
● Radius
● Ulna
ARM & ELBOW

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Arm
&
Elbow
● Flexion / extension
● Pronation / supination
ELBOW
MOVEMENT

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Arm
&
Elbow
● Bicep attaches from
scapula and coracoid
process to radius
● Tricep attaches from
lateral border of scapula
and humerus to the ulna
MUSCLES OF
THE ARM

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SUMMARY

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Summary
SUMMARY
● Hip, Pelvis, Knee, Ankle
● Shoulder, Arm, Elbow
● Movements & Muscles