Complicated Terms? Don't be put off!
The EasyVigour Project introduces terms from physiotherapy and related subjects.
It's a huge field. There is a lot of unavoidable jargon.
Hence the Glossary. Please do not be put off!
If you want the understanding that brings freedom from back pain etc, you're going to have to work for it!
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Abduction: To draw away from the midline of the body or from an adjacent part
Adduction: To draw inward toward the median axis of the body or toward an adjacent
part or limb
Concentric: Shortening action of the muscle
Eccentric: - Lengthening action of the muscle
Extension - The act of straightening or extending a limb. The act of
External Rotation: The rotation of the axis of the bone away from the body.
For example, external rotation of the femur (thigh bone) means turning the femur
outwards in the hip joint.
Facet Joint: The joints that connect the back of the vertebrae together.
See: Kink at the Base of the Sitting
Spine - Diagram of Facet Joints
Flexion: Bending or Folding any part of the body.
Hyperextension: Extension of a bodily joint beyond its normal range of motion
Hypermobility: This occurs when there is too much movement in the joint, making
it potentially unstable.
Hypomobility: This occurs when there is too little movement in a joint, thereby
Internal rotation: A movement involving the rotation of the axis of the bone
inward. For example, turning the leg in thereby rotatin the femur inwards in the hip joint.
Lateral flexion: A side bend of the body.
Lumbar Extension: The increas of the natural curvature of the spine that occurs when
you lean backwards.
See: Chair Sitting - Lumbar extension
Lumbar Flexion: The bend in the lumbar spine that occurs when you "bend over".
See: Chair Sitting - Lumbar flexion
Mat: Refers to the type of work out where about the only piece of equipment is a mat to make lyihng on the floor
a little more comfortable.
Mobilizing muscles: these are the muscles that are responsible for the large movements
we make, such as moving the limbs around. They tend to lie closer to the surface of the
body and are usually quite long. They tend to tire easily.
Pelvic neutral: The correct postural alignement of the pelvis which helps to maintain
the natural curves of the spine and good muscle balance. In theory, the pubic bone and the "ASIS"
(anterior superior iliac spine = topmost
prominent bones at the front of the pelvis) should be directly horizontal
to the floor when you are lying down.
Neutral Spine: When Neutral Spine is achieved all the spinal joints are at their
"strong middle position", and the torso is able to function at it's
strongest and most balanced postion.
Obliques: Two internal and two external stomach muscles that work together to rotate the torso
Pelvic Floor - A sling of muscles at the pelvic opening through which your rectum and
urethra pass. They keep your abdominal organs from falling downwards. They also form the bottom part of the
Pelvic Stability: the ability to maintain neutral pelvis whilst performing the
Pilates Method: The Pilates Method of exercising seeks to work the body "smart"
rather than "hard". It's core concept is to strengthen and stretch the body but at
the same time, remaining symmetrical and aligned.
Pilates Stance: Refers to the position of the feet - you put your heels together, feet angled in a V.
Powerhouse: (German = Kraftwerk, an electricity generating station,
but "Kraft" can also mean "strength" hence "house of strength"). Refers to the core
stabilising muscles (rectus abdominis), the strong centre from which we should move.
Prone: Laying on your front, lay on your stomach
Proprioception: Each of our muscles contain little sensory receptors called muscle spindles.
These spindles sense what the muscle is doing and send a message back to the spinal cord.
This two way street of inform
Rectus Abdominus: A section of straight muscles that run down the stomach, stomach muscles,
abs, the washboard muscles
Rotation: The movement around the central axis of a lever "twist" or "swivel".
Sacrum: A triangular bone made up of five fused vertebrae and forming the posterior section of the pelvis
Scapular Stability: This is achieved by using the correct muscles
(lower trapezius and serratus anterior) to anchor the shoulder blade down into the back,
putting them into the best possible position.
Scooping: - You might hear an instructor refer to 'scooping' - they are telling you
to draw in your lower abs in order to stabilize yourself while you are doing the exercises.
It has been described as being simi
Segmental Control of the Spine: The ability to move the spine smoothly and sequentially
one vertebra at a time. Joseph Pilates referred to this as "wheeling the spine".
Stabilizing Muscles: These muscles have the role of holding the bones in place,
so that movement can take place. These short muscles are often deep within the body
and work at about 20 - 30% of their full efficiency.
Stott Pilates: Developed by former professional dancer Moira Merrithew,
with input from sports medicine professionals, STOTT PILATES is a contemporary,
anatomically-based approach to Joseph Pilates' original exercises.
Supine: Lying on your back.
Thoracic Breathing: Also known as lateral breathing and or back and side breathing, it involves the expansion of
the lower ribcage during inhalation and contraction during exhalation. This allows
for increased oxygen intake and works the intercostal m
Transversus Abdominus: These are your internal stabilizer muscles. It's a thin muscle
whose fibres run horizontally, encircling the abdominal cavity. It's hard to isolate
because it's quite deep and therefore hard to work
Winsor Pilates: The Winsor (Windsor) Pilates program is designed to tone and sculpt
your entire body and help you lose weight at the same time - popular with the ladies!
© Bruce Thomson, EasyVigour Project