This document outlines key topics from a Pilates instructor training workshop, including breathing techniques, closed chain vs. open chain exercises, and proprioception. It discusses the mechanics of breathing and muscles involved. The Pilates breath focuses on using back muscles to expand the ribs while engaging the abdominals. Closed chain exercises involve fixed joints and isolated muscle contraction, while open chain uses multiple moving joints and co-contraction. Essential exercises covered are articulated bridges, skull clock, head float, and prone.

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NEW YORK
April 2021 Online Instructor Training
PILATES

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TABLE OF
03 — BREATHING
19 — BREATH EXERCISE
21 — CLOSED CHAIN VS OPEN CHAIN
27 — CONCLUSION
CONTENTS
Workshop 7

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BREATHING

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Breathing
“Breathing is the first act
of life, and the last. Our
very life depends on it.”
- JOSEPH PILATES

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Breathing
AGENDA
● How We Breathe
● Muscle Involvement
● Pilates & Breathing
● Develop a Practice

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Breathing
THE THORACIC CAGE
● Sternum
● Thoracic vertebrae and
discs
● Ribs and costal cartilages

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Breathing
THE STERNUM

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Breathing
THE THORACIC VERTEBRAE

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Breathing
RIB CAGE

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Breathing
BREATHING MUSCLES -
DIAPHRAGM

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Breathing
BREATHING MUSCLES -
INTERCOSTAL MUSCLES

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Breathing
MECHANISM OF BREATHING -
INHALATION

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Breathing
MECHANISM OF BREATHING -
EXHALATION

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Breathing
INTERCOSTAL BREATH
● This breath is the expansion and
contraction of the intercostal muscles.
● On the inhale, the external intercostals
lift and spread the ribs.
● On the exhale, the internal intercostals
pull the ribs inferiorly and closer
together.

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Breathing
DIAPHRAGMATIC BREATH
● Actively pulling the diaphragm
down with each inward breath.
● Focus on filling your lower
lungs

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Breathing
PILATES BREATH
● The Pilates breath focuses on using
the thoracic and back muscles to
expand the ribs sideways, thus
making more room for the lungs.
● It is a combination of the
diaphragmatic breath and intercostal
breath.
● This allows optimal oxygen intake
while the abdominals are engaged
during an exercise.

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Breathing
ACCESSORY MUSCLES OF
RESPIRATION
● Scalenes
● Pectoralis major/minor
● Sternocleidomastoid
● Serratus anterior
● Latissimus dorsi
● Upper trapezius

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SCALENES
● 3 Pairs
● Anterior
● Middle
● Posterior
T.G. P 246

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PECTORALIS
MINOR
MAJOR T.G. P 89

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Breathing
STERNOCLEIDOMASTOID
TG. P 244

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Breathing
SERRATUS
ANTERIOR
● Protracts
Scapula on
the Ribcage

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Breathing
LATISSIMUS
DORSI
T.G. P 71

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Breathing
TRAPEZIUS
● Upper
● Middle
● Lower
T.G. P 68

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BREATH EXERCISE

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CLOSED CHAIN
VS
OPEN CHAIN

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Closed
Chain
VS
Open
Chain
THE CHAIN

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CLOSED CHAIN
Closed
Chain
VS
Open
Chain
The end of the
chain distal from
the body is fixed.
Movement at one
segment
produces
movement at all
the other joints.

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OPEN CHAIN
Closed
Chain
VS
Open
Chain
The distal aspect
(hand or foot) is
free to move and
not fixed, it does
not produce
movement in other
joints

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● One Primary Joint
● 1 joint moves, other
joints are fixed
● Single plane of
movement
● Isolated contraction of
muscles
CLOSED
CHAIN
Closed
Chain
VS
Open
Chain
OPEN
CHAIN
VS
● Multiple Joints
● 2 or more joints move
together
● Multiple planes of
movement
● Co-contraction of
muscles

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● Biceps Curl
● Triceps Press
● Hamstring Curl
● Side Lying
● Cycling
CLOSED
CHAIN
Closed
Chain
VS
Open
Chain
OPEN
CHAIN
VS
● Spinal Bridges
● Plank Pose
● Squats
● Lunges
● Side Bridge

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Closed
Chain
VS
Open
Chain
the ability to sense
where your body is
in space.
PROPRIOCEPTION

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Closed
Chain
VS
Open
Chain
● Knowing whether feet are on soft grass
or hard cement without looking (even
while wearing shoes)
● Balancing on one leg
● Touching your nose with your eyes
closed
PROPRIOCEPTION EXAMPLES

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Closed
Chain
VS
Open
Chain
POP QUIZ!

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Conclusion
RECAP
● Breathing
● Open Chain vs
Closed Chain
● Proprioception

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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