Why are the 5 principles the immutable “guidelines” in STOTT PILATES®?
Khi Joseph Pilates created the methodContrologyIn the early 20th century, he pioneered the connection between body and mind. However, after decades of development, modern sports medicine has found that keeping the entire spine flat against the floor (Flat Spine) according to the classic method is no longer optimal for intervertebral disc health.
In the late 1980s, Moira Merrithew® and Canada’s leading sports medicine experts and physiotherapists refined and upgraded this system to **STOTT PILATES®**. The core difference is respecting the natural physiological curve of the spine, transforming movements into 5 fundamental biomechanical principles to restore and maximize protection for the musculoskeletal system.
“Practicing without mastering the five basic principles is like building a magnificent house on quicksand. All safe movement must arise from precise positioning.”
— Amy Van Dooremalen, Lead Instructor Trainer CHI Pilates
1. Lateral Costal Breathing
Different from Yoga’s Diaphragmatic Belly Breathing technique to deeply relax and loosen the abdominal wall, STOTT PILATES® applies3-dimensional thoracic breathing. This breathing rhythm allows airflow to go deep to the bottom of the lungs, expanding the ribs to the sides (Lateral) and to the back (Posterior), while keeping the deep abdominal muscles always maintaining a stable activation.
Expanding the abdomen when inhaling causes complete relaxation of the transverse abdominis (TVA). When the body moves heavily with long leg levers, the lumbar spine is easily jerked forward, causing overextension (Hyper-lordosis).
Inhale through your nose: Expand your rib cage back and to the sides. Exhale through your mouth through slightly open lips: Activate your pelvic floor muscles and tighten your waist like a natural corset.
Verbal Cue:“Imagine your chest as an accordion expanding to the sides as you inhale; and as you exhale, the invisible corset is gradually tightening from the perineum up to the navel.”
2. Pelvic Positioning: Neutral Spine vs. Neutral vs. Imprint
The pelvis is a force transfer station between the upper body and lower limbs. In the STOTT PILATES® method, students are trained to feel two basic pelvic positions:
A. Neutral Pelvis
When Feet Touch Floor
The two anterior superior iliac spines (ASIS) and pubic bone (Pubic Symphysis) lie on the same horizontal plane parallel to the floor. Maintain a natural gap just enough to fit a paper butterfly below the waist. This is the best natural shock absorption and force distribution position of the spine.
B. Imprinted Pelvis Position
When Lifting Both Feet Off the Floor
The pelvis is tilted slightly posteriorly (Posterior Pelvic Tilt) through active contraction of the Obliques to bring the waist slightly close to the mat to prevent the waist from arching and pulling the weight of the legs (eg Tabletop 90/90 position).Note: Do not use the gluteal muscles to squeeze the tailbone.
Self-Check technique: Golden triangle
Tips for Measuring Yourself Using the “Golden Triangle” (Pelvic Diamond):
Place the heels of your hands on the iliac spines (ASIS), index finger and thumb touching each other to form a triangle towards the pubic bone. When lying on your back, if the side of the triangle is perfectly parallel to the ceiling, you are in the correct Neutral position.
3. Rib Cage Placement
The rib cage is attached to the thoracic vertebrae. In daily living habits, many people tend to lift their arms above their headsRib Flaring. This disrupts the connection between the upper abdominal muscles and the rib cage, and passively curves the lower back vertebrae.
Focus on feeling the bottom two ribs gently close and slide gently down toward the pelvis as you exhale. Thanks to this, even when your arms are raised above your head during the exerciseArm Springs hay Reformer Back Rowing, the spine is still firmly protected without back sagging.
4. Scapular Movement & Stabilization
The shoulder blades are not attached to the skeleton with a fixed pin joint but float on the back wall of the chest thanks to the muscular system. To prevent shoulder stiffness, STOTT PILATES® emphasizes controlled flexibility through 6 biodynamic movements:
Shoulder Lift (Elevation)
Depression
Protraction
Retraction
Upward Rot.
Downward Rot.
Common mistakes:Many people, when hearing the command “keep your back straight”, immediately try to squeeze their shoulder blades close to the spine. This locks the thoracic vertebrae and puts excessive stress on the Levator Scapulae. The STOTT PILATES® rule is to hold the shoulder bladesWide flat pressure on the chestlike swan wings gliding over a still lake.
5. Head & Cervical Placement
The cervical vertebrae need to maintain a natural rhythmic continuity with the curve of the thoracic spine. In rolling up movements such asAb Prep hay The Hundred, if you bend your neck too strongly, it will compress the airway and cause straining of the sternocleidomastoid muscle; On the contrary, if you tilt your neck back, the entire weight of your head will put pressure on the C1-C7 cervical vertebrae.
Cranio-Vertebral Flexion Technique (Gently Nodding and Burning the Axis)
Before lifting your head off the mat, gently nod your chin as if you were holding a small tangerine or pigeon egg under your chin. Maintain this distance throughout the process of lifting the upper body with the abdominal muscles, absolutely do not jerk with the neck muscles.
Summary of 5 Basic Principles & Commandments
| Principle | Biological Purpose | Verbal Cue |
|---|---|---|
| 1. Breathing | 3D lung capacity expansion & deep abdominal muscle activation | “Inhale to the sides, exhale to buckle the corset” |
| 2. Pelvic Placement | Belt protection through precise Neutral & Imprint | “Keep the pelvic triangle flat when your feet touch the floor” |
| 3. Rib Cage | Prevents chest puffing and sagging of the lumbar spine | “Gently slide the lower ribs towards the pockets” |
| 4. Scapular Movement | Provides freedom to the shoulder neck & stabilizes the serratus muscle | “Place your shoulder blades flat and wide like swan wings” |
| 5. Head & Cervical | Reduces load on the sternocleidomastoid muscle, protecting the C1-C7 cervical vertebrae | “Gently nod your chin as if holding a small tangerine under your chin” |
Application in Treatment of L4-L5 Disc Herniation & Neck Shoulder Pain at CHI Pilates
At the two branches of Flagship District 1 and Academy Center District 10, nearly 70% of customers who come to CHI Pilates have musculoskeletal problems: from disc degeneration, sciatica to postpartum pelvic tilt syndrome.
Instead of forcing your back to bend like traditional exercises, CHI coach sets the positionNeutral PelvisWith the help of the Reformer spring to create negative pressure in the disc cavity, helping the nucleus pulposus naturally reabsorb nutrients.
The center of gravity shifts forward due to the fetus causing the pelvis to tilt anteriorly (Anterior Tilt). 3D breathing training that coordinates pelvic floor muscles helps minimize pressure on the SI Joint.
Section: Author Bio Box (Delicate domed frame)
Amy Van Dooremalen
Lead IT Merrithew®
CHI Pilates Academic Advisor • Former Amanoi & Cirque du Soleil Professional
With over 20 years of dedication to the global Mindful Movement, Amy has trained thousands of STOTT PILATES® Coaches in North America, Europe and Southeast Asia. At CHI Pilates, she directly designs spine rehabilitation curriculum and periodically assesses professional quality for the entire coaching team.
