Stott Pilates

Stott Pilates is a contemporary approach to the original Pilates exercise method developed by the late Joseph Pilates as well as an international company based in Toronto, Canada that specializes in Pilates education, equipment and accessories for home and commercial use.

History

The Stott Pilates method was developed in the 1980s with input from physical therapists, sports medicine, and fitness professionals by Lindsay G. Merrithew and Moira Merrithew, who received her Pilates training from Romana Kryzanowska, a protégé of Joseph Pilates, following her career as a principal dancer with the City Ballet of Toronto and the Atlantic Ballet Company. The introduction of this new Pilates method required special equipment to take into account the different exercises, and as a result Lindsay G. Merrithew developed the Stott Pilates equipment line [http://www.pilatesdigest.com/stott-pilates-celebrating-twenty-years/] .

Today the company offers training and certification in its method, with over 17,000 instructors trained in 67 countries; manufactures Pilates equipment and accessories for home and commercial use; and has produced more than 120 Pilates DVDs [http://www.pilatesdigest.com/interview-with-lindsay-and-moira-merrithew/] . The company marked its 20th anniversary in 2008.

Principles

The Stott Pilates method incorporates modern principles of exercise science and spinal rehabilitation, with the exercises designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. [http://www.stottpilates.com/WarmUp/en/index.html]

Breathing

The breath pattern involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. It is also important to breathe into the lower part of the lungs, because there is more efficient gas exchange.

Pelvic Placement

Pelvic placement emphasizes stabilization of the pelvis and lumbar spine (lower back) in either a neutral or an imprinted position. Neutral placement maintains the normal curve of the lower back: when lying on one’s back, the front of hip bones and pubic bone should lie parallel to the mat, and the lower back should not be pressed into the mat. While breathing and engaging abdominals in this position no strain should be felt through the lower back. In an imprinted position, the lower back is moving toward the mat.

Ribcage Placement

The ribcage position affects the alignment of the thoracic (upper) spine. When lying on the back in a neutral position, maintain the sense of the weight of the ribs resting gently on the mat (i.e. maintain the normal curve of the upper back). Don't lift off or push the rib cage into the mat. Pay particular attention to the placement of the rib cage when inhaling or while performing arm movements overhead.

Scapular Movement

Stabilizing the scapulae [shoulder blades] on the back of the rib cage is as important as contracting the abs during the initiation of every exercise. This will help avoid strain through the neck and upper shoulders. To achieve proper placement, a sense of width should be maintained across the front and back of the shoulders, making sure to neither allow the shoulders to round forward too much nor squeeze together toward the spine. Shoulders should not be lifted too far, or over-depressed. Placement should be somewhere between these two positions.

Head & Cervical Spine Placement

The cervical spine [neck] should hold its natural curve with the head balanced directly above the shoulders when sitting, lying and standing. In some cases, a small pillow should be used when lying on the back to put the head and neck in a comfortable position. Whenever lifting the head and upper body from the mat, lengthen the back of the neck and nod the head forward without jamming the chin into the chest. There should be enough room to fit one’s fist between the chin and chest. Once the head is in proper position and the shoulder blades are stabilized (Principle 4), the upper torso can be lifted by contracting the abs and sliding the rib cage toward the pelvis.

Pilates Equipment

While Pilates can be done on the floor using a mat, it can also be done on specialized equipment. The main piece of equipment used in Pilates exercise is the reformer, which has a horizontal carriage that glides forward and backward on rollers. Resistance is provided using springs along with other attachments for a variety of exercises and positions (i.e. lying down, seated and standing.) The latest reformer offering from Stott Pilates has a vertical frame, pulley system, and retractable rope system that allows a three-dimensional range of motion that expands sport-specific programming.

Further reading

Archer, Shirley. Pilates Fusion: Well-Being for Body, Mind, and Spirit. Chronicle Books 2004, p23. ISBN 0811839877

IDEA Health and Fitness. Successful Pilates and Yoga Programs. IDEA Health & Fitness Association 2004. ISBN 1887781323

Monroe, Mary. “Icons and Innovators.” IDEA Fitness Journal February 2008.

Neporent, Liz and Suzanne Schlosberg. The Fat-Free Truth. Houghton Mifflin Books 2005, p 306. ISBN 0618310738

External links

* [http://pilates.about.com/od/teachersandstyles/p/ContempStyles.htm Contemporary Pilates Teachers and Styles]

* [http://www.pilatesdigest.com/interview-with-lindsay-and-moira-merrithew/] Interview with Lindsay and Moira Merrithew, co-founders of Stott Pilates

* [http://www.forbes.com/health/2007/07/13/health-workout-gym-forbeslife-cx_avd_0716health.html] The V2 Max Plus Reformer in Forbes Magazine