STOTT Pilate Exercises

hi I’m Gabriel Martin and I’m here as a
Stott Pilates certified instructor I’m
going to be showing you some exercises
that give you an idea of the kind of
full body workout that you can get from
Stott Pilates workout first of all this
is going to involve pelvic stability so
I’m going to use my abdominals to scoop
into an imprint position a slight
flexion in my lower back and then from
here working my upper abdominal to curl
up into this position I’m just going to
be pulsing my arms up and down so I’m
breathing in so that’s an example of an
exercise in which we’re really having to
use our core multiple layers of
abdominal is not just our awkward
there’s more surface layers of rectus
abdominals to keep that flexion but also
our deep of Dom most to help stabilize
the pelvis against the weight of the leg
and against the work of the arms so from
this position just thinking about my
power of accessibility and I’m using my
own boots to help stabilize my back here
and then I’m just going to allow my
shoulder blades to come together along
my back and then as I exhale and
protracting I’m separating my shoulders
away from the spine so here I’m really
activating the muscles that’s rated
sentir muscles under my arm and this
exercise becomes really applicable for
it movements like push-ups so that we
have a stability in our shoulder girl
around our shoulder blades to stabilize
an action like that even then from here
we’re just going to take it into a swan
dive which is no mobilize
spine or stabilizing the spine an
extension so I have a really nice
assistance from the chair to achieve
that movement it’s helping to guide me
into extension and here not only am I
focused on working my my back muscles my
erector spinae but I’m also using my
obliques to help stabilize well not just
collapse and you do that and focus on a
nice and even curvature of the spine I’m
just focused on working the muscles of
the back of the shoulder but at the same
time is doing that I have to be
recruiting to my core muscles so that I
don’t lose my posture so there’s a
little bit of added challenge there to
be able to maintain this position and
from here we progress to some other
movements that just challenge slightly
different fibers of those muscles to
back the shoulder and this is
challenging my my larger back muscles as
well may erector spinae just to be able
to maintain this position sitting facing
the other way and here again I’m focus
on mobilizing my shoulder joint but
because of where the resistance is I’m
focused more on the muscles at the front
of the shoulder so the front of the
shoulders as well as the packs implies
we focus a lot on balancing muscles
around the joints I’m also being
challenged in my abdominals to maintain
this alignment it’s a little bit
different than when I’m facing back and
then from here also we have different
variations of that movement where the
resistance is going further away from my
base of support to challenge me more so
those are a couple of examples of
exercises that we’re working our arm
muscles turning our arms but also it’s
still focused on core stability ribcage
placement and our shoulder stability