Instructor Training Workshop 6

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NEW YORK
April 2021 Online Instructor Training
PILATES

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TABLE OF
03 — REVIEW OF SPINE & THORAX
28 — MUSCLES OVERVIEW
34 — CORE MUSCLES
50 — CORE SUMMARY
CONTENTS
Workshop 6

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INTRODUCTION

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SPINE
AND THORAX

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● 26 vertebrae
● 4 regions
THE SPINE
Spine
And
Thorax

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● Protection
● Support
● Axis
● Movement
SPINAL FUNCTION
Spine
And
Thorax

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● Spinous processes
● Facet joints
● Intervertebral Disc
VERTEBRAL
COLUMN
Spine
And
Thorax

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Anatomy
Introduction
THE VERTEBRA
TG p. 171, 172

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THE VERTEBRA - 6 PARTS
1.Vertebral Body
2. Vertebral Arch
3. Spinous Process
4. Transverse Process
5. Superior Articular Process
6. Inferior Articular Process

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Anatomy
Introduction
VERTEBRAL BODY

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Anatomy
Introduction
VERTEBRAL ARCH

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Anatomy
Introduction
SPINOUS PROCESS

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Anatomy
Introduction
SPINOUS
PROCESS
ANOTHER
VIEW

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Anatomy
Introduction
Lets Palpate
our Spinous
Process
Together

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Anatomy
Introduction
TRANSVERSE PROCESS

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SUPERIOR
ARTICULAR
PROCESS

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INFERIOR
ARTICULAR
PROCESS

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INTERVERTEBRAL DISC

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INTERVERTEBRAL DISC
Visual Example:
Like a sad ball between 2 bricks

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● Cervical (C01-C07)
● Thoracic (T01- T-12)
● Lumbar (L01-L05)
● Sacrum & Coccyx
Anatomy
Introduction
REGIONS OF THE SPINE
TG p. 176, 282

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CERVICAL SPINE
● 7 Vertebrae
● Movement: Flexion &
Extension, Lateral Flexion,
Rotation
● “Atlas” & “Axis” Vertebrae
Spine
And
Thorax

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BONES OF
THE THORAX -
THORACIC SPINE
● 12 vertebrae
● Attachment site for 12 ribs
● Movement: Flexion &
Extension, Lateral Flexion,
Rotation
Spine
And
Thorax

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BONES OF
THE THORAX -
RIBS
● 12 paired bones
● Protect organs
● Aid in breathing
Spine
And
Thorax

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BONES OF
THE THORAX -
STERNUM
● 3 bones:
● Manubrium
● Body of Sternum
● Xiphoid Process
Spine
And
Thorax

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● 5 vertebrae
● Larger and heavier than
vertebrae above them
● Movement: Flexion &
Extension, Lateral Flexion,
Rotation
LUMBAR
Spine
And
Thorax

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● 5 fused vertebrae
● Triangle shaped bone
● Joins the last lumbar
vertebrae to the pelvis
and coccyx
SACRUM
Spine
And
Thorax

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● 4 fused vertebrae
● It is a triangle bone
● AKA the tail bone
COCCYX
Spine
And
Thorax

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Four Curves
● Cervical
● Thoracic
● Lumbar
● Sacral
Anatomy
Introduction
CURVES OF
THE SPINE

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FINDING THE NEUTRAL SPINE
Spine
And
Thorax

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● Lordosis
● Kyphosis
● Scoliosis
Anatomy
Introduction
ABNORMAL CURVES
OF THE SPINE

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Anatomy
Introduction

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Anatomy
Introduction
LORDOSIS
Lordosis is an
excessive inward
curvature of the
spine, typically in the
lumbar spine.

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Anatomy
Introduction
KYPHOSIS
Kyphosis is excessive
outward curvature of the
spine, causing a hunched
back - typically in the
thoracic spine

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SCOLIOSIS
Scoliosis is an abnormal
lateral curvature of the
spine. It is most often
diagnosed in childhood or
early adolescence.

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SCOLIOSIS
Spine
And
Thorax

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MOVEMENTS OF THE SPINE
● Flexion & Extension
● Lateral Flexion - Right & Left
● Rotation - Right & Left
Spine
And
Thorax

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● 4 Regions
● 26 Bones
● Movement: Flexion &
Extension, Lateral
Flexion, Rotation
SPINE SUMMARY
Spine
And
Thorax

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MUSCLES OVERVIEW

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Muscles
Overview
MUSCLES OVERVIEW
● There are about 640 muscles in
your body
● Muscles are attached to your
bones
● Some muscles are superficial and
others are deep

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Muscles
Overview
DEEP VS SUPERFICIAL
MUSCLES
● Deep muscles are small & near joints
● Superficial muscles are big & near
surface
● Pilates focuses on both deep &
superficial muscles
● Most fitness focuses on superficial

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● Agonist & Antagonist
● Synergists
HOW MUSCLES
WORK

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Muscles
Overview
HOW MUSCLES CONTRACT

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● Concentric
● Eccentric
● Isometric
Muscles
Overview
TYPES OF MUSCLES
CONTRACTION

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Shortening of
Muscle Fibers
Muscles
Overview
CONCENTRIC
CONTRACTION

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Lengthening of
Muscle Fibers While Loaded
Muscles
Overview
ECCENTRIC
CONTRACTION

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Maintains Length Of
Muscle Fibers While Loaded
Muscles
Overview
ISOMETRIC
CONTRACTION

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MUSCLES OF
THE THORAX

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Core
Muscles
● Transversus
abdominis (TVA)
● Pelvic floor
● Multifidus
● Diaphragm
4 CORE
MUSCLES

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Core
Muscles
TRANSVERSUS ABDOMINIS
(TG 211)

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PELVIC FLOOR (TG 300)
Core
Muscles

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● Pubococcygeus
● Puborectalis
● IIlliococcygeus
Muscles
Overview
MUSCLES OF
PELVIC FLOOR

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Core
Muscles
MULTIFIDUS (TG 200)

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Core
Muscles
DIAPHRAGM

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Core
Muscles
DIAPHRAGM (TG 213)

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ABDOMINAL MUSCLES
● Rectus abdominis
● External obliques
● Internal obliques
● Transversus abdominis
Core
Muscles

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Core
Muscles
RECTUS ABDOMINIS (TG 210)

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Core
Muscles
OBLIQUES (TG 210 & 211)

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GLOBAL MUSCLES
OF THE TRUNK
● Erector spinae
● Rectus abdominis
● Obliques
● Quadratus lumborum
Core
Muscles

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Core
Muscles
ERECTOR SPINAE (TG 196)

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SUBGROUPS OF
ERECTOR SPINAE
● Iliocostalis - Lateral
● Longissimus - Intermediate
● Spinalis - Medial
Core
Muscles

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Core
Muscles
QUADRATUS LUMBORUM
(TG 207)

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Core
Muscles
NEUTRAL PELVIS

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Core
Muscles
MUSCLES OF THE THORAX

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CORE MUSCLES SUMMARY
● Transversus
abdominis
● Pelvic Floor
● Multifidus
● Diaphragm
● Erector Spinae
● Rectus abdominis
● Obliques
● Quadratus
lumborum
DEEP SUPERFICIAL

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Full
Summary
LESSON SUMMARY
● Spine & Thorax Review
● Muscles of the Core
● Superficial Muscles of the
Thorax

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ESSENTIAL
EXERCISES

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ARTICULATED BRIDGES
https://instructortraining.newyorkpilates.com/exercises/articulated-bridged/
Essential
Exercises

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SKULL CLOCK
https://instructortraining.newyorkpilates.com/exercises/skull-clock/
Essential
Exercises

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HEAD FLOAT (AB CURL)
https://instructortraining.newyorkpilates.com/exercises/head-float/
Essential
Exercises

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PRONE
https://instructortraining.newyorkpilates.com/exercises/prone/
Essential
Exercises