Balanced Body Movement Principles
How the Body Works and How to Train It
Module 1: Whole Body Movement
Copyright 2019, Balanced Body Education LLC.
Introduction
Balanced Body Movement Principles
Welcome!
MOVEMENT IS LIFE!
The Balanced Body Movement
Principles focus on observing
and training movement.
You will learn how the body
moves and how to make it
move better.
This is the first step in your
Pilates journey
Copyright 2019, Balanced Body Education LLC.
Balanced Body Pilates Instructor Training
Program Organization
Anatomy
Movement Principles
Mat
Mat 1 Mat 2 Mat 3: Enhanced Mat + Props
Reformer
Reformer 1 Reformer 2 Reformer 3
Apparatus
Apparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels
Copyright 2019, Balanced Body Education LLC.
Introduction
Balanced Body Movement Principles
Mobility Whole
and Body
Restoration Movement
Upper Body Trunk
Training Integration
Lower Body
Training
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Workout
Foundational Movement Patterns
Breathing Ant/post tilt Multifidi Leg/ankle Squats Knee Rotation Lateral
warm up bends flexion
All Fours Abs Cat/Cow + Tail Wag Opposite Arm/Leg Supine Twists Pelvic clock
Poodle Tail
Marching Abdominal Curl Oblique Curls Bridge, Hip Dips Prone Rockets Swan Prep
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Child’s Pose
Workout
Foundational Movement Patterns
Angels in Plank and
Pinwheel Snow Sternum Drop Push Ups
Lateral Medial
Back Plank Side Plank Rotation Rotation
Rows Triceps Overhead Biceps Pull Down Push Out Chest Press
Copyright 2019, Balanced Body Education LLC.
Introduction
Each Module Contains
The essential anatomy, kinesiology and
training principles for each area.
Foundation exercises to illustrate each
principle in movement.
Optimum form and common corrections for
each exercise.
Coaching, cueing and teaching tips for
successful communication.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Module 1: Key Concepts
What is Whole Body Movement?
How Training Works
• Motor Learning
• Training Continuum
• Creating Change, Cueing and Coaching
Posture and Alignment
• Assessing static posture
• Common dysfunctional patterns
Observing whole body movement
• Global movement
• Planar patterns – Sagittal, Frontal, Horizontal
• Local movement – Joint and region specific
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Teaching Movement
As a Pilates teacher or
movement teacher of any
kind:
You have a unique ability to
inspire, transform and
improve people’s lives.
The Movement Principles are
designed to help you do just
that.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Whole body movement involves multiple body systems working in
harmony.
Nervous system -
Command Center
Skeletal system –
Structure!
Myofascial system –
Movers!
Cardiorespiratory system –
Energy!
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Functional Movement Patterns
Squat Lunge Hip Hinge Push
Pull Lift Rotate Gait
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Whole Body Movement
Fitness Essentials
According to The American College of Sports Medicine
(2011) a well rounded workout for a healthy adult should
include the following:
Neuromotor
Resistance
training
training for all Dynamic
(agility, Cardiorespiratory training
major muscle Flexibility
balance,
groups
coordination)
Moderate High intensity –
2–3 2–3 2
intensity - 150 75
days/week days/week days/week
minutes/week, minutes/week
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Components of Active Living
Primary Components
• Cardiorespiratory capacity
• Muscular capacity
• Flexibility
Secondary Components
• Mental capacity
• Agility
• Balance
• Coordination
• Power
• Reaction time
• Speed
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Training Principles
Listen to the client
• History, lifestyle, age
• Physical condition
• Personal fitness and wellness
goals
Observe the client
• Static posture and alignment
• Dynamic movement quality
• Strength and flexibility
• Coordination and proprioception
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Creating Change
Assess the client
Define client goals
Create a program to address the goals
Be consistent with the program
Progress the program as skills improve
Redefine goals, reassess the client and create a new program
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Assessment
Assessment is the process of
observing and evaluating:
Posture and movement patterns
With the goal of helping clients
improve their:
Wellness, fitness and performance.
Assessment is something we all do
as movement teachers in every
session.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
What is “Good Posture”?
As you begin to look at the
body, you will bring your
own biases and judgements
to your view.
It’s important to remember
that highly functional clients
can have apparently poor
posture.
You must consider not just
what you see, but how what
you see is working for the
client.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Posture and Alignment
• The position of the
Posture: body.
• The position of the
body parts in
Alignment: relationship to each
other.
• When the body is
Good aligned in relationship
Posture: to gravity for optimum
function.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment – Learning to See
To understand alignment
we begin by identifying
key bony landmarks and
how they line up in
standing posture.
Correct Kyphosis/ Flat Back Sway Back Military Kyphosis
Lordosis
When the bony landmarks
are lined up correctly, the
body uses less energy to
hold itself up and to move.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Assessing Standing Alignment
Have the client stand with weight on
both feet and hands at sides
Observe the body from:
• Side view
• Front view
• Back view
Observe
• Symmetry and asymmetry
• How the joints are lining up
• Anything that looks odd
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Whole Body Movement
Standing Alignment – Side View
Side View
• Tip of earlobe
• Top of shoulder
• Center of rib cage
• High point of Iliac crest
• Mid point of lateral knee
• Just in front of the lateral
malleolus of the ankle
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Whole Body Movement
Standing Alignment – Front View
Front View Vertical Front View Horizontal
• Nose • Eyes level
• Center of Sternum • Shoulders level
• Navel • Equal distance between arms and
• Center of pubic bone torso
• Leg alignment • High point of iliac crests leve
• Inside ASIS • Anterior superior iliac spines
(ASIS’s) level
• Center of patella
• Greater trochanters level
• Center of ankle
• Top of patella even
• Between 1st & 2nd toe
• Equal turnout on both feet
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Standing Alignment – Back View
Back View Vertical Back View Horizontal
• Center of skull • Ears level
• Spine straight • Shoulders level
• Center of sacrum and • Equal distance
tailbone between spine &
• Leg alignment sides of ribs
• Center of gluteal • Posterior superior
fold iliac spines (PSIS’s)
• Center of back of level
knee • High point of iliac
• Achilles vertical crests level
• Gluteal folds level
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Whole Body Movement
Common Alignment Anomalies
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Whole Body Movement
Alignment Anomalies – Spine and Thorax
Lordosis
Curve towards the front of the body.
• A small lordotic curve is normal in
the lumbar and cervical segments.
Kyphosis
Curve towards the back of the body.
• A small kyphotic curve is normal in
the thoracic spine.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment Anomalies – Spine and Thorax
Scoliosis
A lateral deviation of the spine.
• C Curve – Curve in one part of the spine
• S Curve – Opposing curves in two parts of the spine
• A scoliosis can be structural or postural
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Lumbopelvic Placement - Neutral Position
The placement of the pelvis is
neutral when the anterior superior
iliac spines and the pubic bone are
in a plane perpendicular to the
ground in standing and parallel to
the ground when supine.
According to current research in
biomechanics, the core or “inner
unit” works best as a spinal
stabilizer when the pelvis is in a
neutral position.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment Anomalies – Pelvis and Hips
Anterior pelvic Posterior High hip or low Pelvic rotation
tilt pelvic tilt hip When the pelvis
When one ilium is rotated with
When the ASIS When the ASIS one ilium
is anterior of is posterior of is higher than
the other moving toward
the pubic bone. the pubic bone the midline and
one moving
away
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment Anomalies – Legs
Medial Femoral Lateral Femoral Genu Valgum Genu Varum
Rotation Rotation Knock Knees Bow Legs
The patella’s The patella’s In standing In standing
angle toward angle away alignment with alignment with
each other and from each other the legs the legs parallel
the femurs are and the femurs parallel, the when the
medially are laterally medial knees medial ankles
rotated. rotated. touch but the touch but the
medial ankles knees don’t.
do not. Decreased Q
Increased Q Copyright 2019, Balanced
angle.
Body Education LLC.
angle
Whole Body Movement
Alignment Anomalies – Legs and Feet
Knee Hyperextension Tibial Torsion or Foot Pronation and
Bowing Supination
In standing alignment
viewed from the side When the tibia is not When the foot is not
when the knees are lined up with the balanced between
posterior to the plumb femur creating the medial and lateral
line. torsion at the knee aspect.
and ankle. Pronation – weight
on midline
Supination – weight
on lateral foot
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Alignment Anomalies – Shoulders
Winging scapula
When the medial border of the
scapula lifts off the rib cage.
• Can indicate a weak serratus anterior
or a flat thoracic spine
Elevated scapula
When the scapulae are lifted up
toward the ears.
• It usually indicates shortness in the
scapular elevators and length in the
scapular depressors.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Reciprocal Inhibition
Reciprocal inhibition occurs
when tightness on one side
of a joint inhibits the action Inhibited
of muscles on the opposite Tight back abdominals
extensors
side of the joint. Tight hip
flexors
An example is seen in lower Inhibited hip
extensors
crossed syndrome where
tight hip flexors inhibit or
limit the action of the hip
extensors.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Improving Global Movement Patterns
When observing the body, our
view changes from global to
planar to local and back. Global
Observing global movement
patterns can identify
imbalances occurring at a local
level.
Local Planar
Assessing and improving local
imbalances can help to correct
global movement patterns.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Assessing Dynamic Movement
Global Movement Planar Movement Pattern Local Movement Pattern
Pattern
Observe sagittal, frontal and Observe alignment, range of
Observe symmetry, balance, transverse planes for balance, motion, muscular balance
coordination, range of symmetry, coordination and and coordination of
motion, alignment, movement quality shoulders, spine, hip, knee
movement quality and and ankle
performance effectiveness
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Observing Global Movement Patterns
In order to better understand global movement patterns, break the movement down and
observe it through each plane of motion.
Front and Back Balance Side to Side Balance Rotational Balance
Sagittal plane Frontal plane Transverse plane
Sagittal view Frontal view 360° view
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Assessing Dynamic Movement
These are key functional movements your client should master.
Assessing and improving each of these skills can improve your client’s
movement proficiency.
Squat Lunge Hinge Push Pull Lift Rotate Gait
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Functional Movement and Resistance Training Phases
Health
Wellness
Phase 1
Fitness
Stability and Phase 2
Performance
Mobility Movement Phase 3
Load Phase 4
Life, Sport and
Recreation
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Motor Learning 101
Unconsciously Consciously Consciously Unconsciously
incompetent incompetent competent competent
• Can’t do it, don’t • Can’t do it, know I • If I pay attention, I • I can do it right
know I can’t do it. can’t do it. can do it right. without paying
attention.
Our goal as trainers is to move clients from unconsciously incompetent to unconsciously
competent
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Verbal and Non Verbal Cues
Dr. Albert
Mehrabian’s 7-
38-55 Rule:
• What we say is less
significant than
• How we say it
• How we move as
we are saying it
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Cueing and Coaching
Provide clear
direction –
• What am I doing?
Focus on the
experience –
• How does it feel?
• How do I do this better?
Provide the purpose –
• Why is this useful to me?
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Performance Cues
EXERCISE DIRECTION
Be straightforward, simple and consistent!
• Exercise name
• Equipment setup
• Body position
• Number of reps (to help them budget their energy)
• Movement sequence
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Mindful Cues
Feeling, thinking and observing
• Quality over quantity
• Engage the client in their experience
• Tell them why the exercise is important
• Let them observe what’s happening
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Layering Cues
Once the client is performing the exercise adequately, layer in cues to create
a more mindful and meaningful experience.
• Keep them focused on their personal experience
• Use non-judgmental, open and positive cues
Breath – “Inhale as you push back, exhale as you return”
Physical sensation – “Feel equal weight on both sit bones”
Why – “Strengthening your legs helps you get up and down from a chair”
Observing their experience – “Do you notice your right leg is straightening
faster than your left one?”
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Whole Body Movement
Cueing and Coaching
Mindful teaching relies on meaningful
cues
Focuses on kinesthetic
Teaching “why” and
sensations i.e. pressure,
“how”
touch and effort
Leads to increased feelings of self
empowerment and success.
Results in increased
“I can do this” program adherence and
positive health changes
Copyright 2019, Balanced Body Education LLC.
Module 1: Key Concepts
What is Whole Body Movement?
How Training Works
Assessing standing alignment
Assessing dynamic alignment
Copyright 2019, Balanced Body Education LLC.
Balanced Body Movement Principles
Whole Body Movement (√)
Trunk Integration
Lower Body Training
Upper Body Training
Mobility and Restoration
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Upper Crossed Syndrome
Characterized by a forward head, rounded shoulders and often excessive
thoracic kyphosis
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive_____
» Pectoralis major Longus colli
» Pectoralis minor Longus capitis
» Sternocleidomastoid Middle and Lower Trapezius
» Levator scapulae Serratus anterior
» Upper trapezius
Relax and restore range of motion in: Tight, active muscles
Activate: Weak, inactive muscles.
Prescription: Stretch the chest to restore range of motion and strengthen
the scapular depressers, thoracic extensors and lateral rotators of the
gleohumeral joint.
Copyright 2019, Balanced Body Education LLC.
Whole Body Movement
Lower Crossed Syndrome
Characterized by an anterior pelvic tilt and increased
lumbar lordosis.
Muscle imbalances associated with this syndrome include:
» Tight, active Weak, inactive
» Iliopsoas Abdominals
» Rectus femoris Gluteus minimus, medius
maximus
» Erector spinae
Relax and release: The hip flexors and spinal extensors
Activate: The abdominals and hip extensors
Prescription: Stretch the anterior hip, strengthen the
abdominals and gluteals.
Copyright 2019, Balanced Body Education LLC.
