The March is excellent for developing a balanced and well-coordinated gait.
Showing posts with label Joseph Pilates. Pilates method. Show all posts
Showing posts with label Joseph Pilates. Pilates method. Show all posts
Friday, July 06, 2007
Pilates on the Ball: The March
Pilates on the ball is an effective method to restore balance around the three planes of movement. As the muscles that surround the core recruit in the correct coordination patterns required to remain centred on the ball, they not only gain strength but also become more balanced in form and function.
The March is excellent for developing a balanced and well-coordinated gait.
The March is excellent for developing a balanced and well-coordinated gait.
Saturday, March 24, 2007
Sarah's Approach to Pilates: Part 3
JPD Method of Bodyworks: the Synthesis
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first 2 articles by this same title. This is the 3rd part of the article effectively completing the chapter of the book.
The Mind-Body Connection
The brain is connected to the body via a complex web of neurological pathways in the nervous system. All movement begins with a thought in the mind, leading to the creation of a set of neurons. These neurons travel through the nervous system until they reach the muscles that must activate to fulfill the movement. Hypertonic muscles can create blockage in these neuropathways if the fibers impinge a nerve thus preventing the neurons from completing their mission. Over the years, such blockages will lead to movement restriction as certain muscle fibers no longer activate, thereby reducing range of motion of the joints and/or area of the spine associated with the blocked neuropathways. It is for this reason that the JPD Method incorporates muscular release in the training sessions, as this work helps to release the blocked neuropathways, which will ultimately permit the participant to recruit and activate all the available muscle fibers during movement. This will dramatically reduce the amount of localized muscular effort as the energy spreads freely throughout the body during movement, a far less tiresome approach to physical activity. As the participants practice releasing excess muscular tension and connecting inactive fibers during each training session, the newly established neuropathways become stronger and more available for future use, resulting in healthier muscular recruitment patterns over the course of a long-term program. As such, the body slowly begins to translate these patterns during every day movement thus reintegrating long-time inactive muscle fibers and consequently utilizing more of the body’s total muscle mass during movement. As a result, far less energy is expended during the daily routine and the energy that is required, can flow freely and easily throughout the body.
The success of the JPD Method approach to physical exercise hinges on the practitioner’s ability to develop an awareness of both under and overutilized muscle fibers in a participant. The power of the mind over the body cannot be overemphasized; as such, the mind must be diligently trained. Intention must be practiced with each breath of each exercise and, coupled with visualization, has the tremendous power to transform the body. Even such statements as, ‘I can’t do this’ or, ‘My body won’t move that way’ are very powerful thought forms; if repeated often enough, they will produce the intended result, movement restriction. Consequently, it is of utmost importance to only allow the mind’s energy to be expended in a constructive manner such as visualizing total body movements, maintaining ideal joint alignment, releasing excess muscular tension, activating weakened, ‘lazy’ fibers, sequencing the flow of energy from the center of gravity outwards to the extremities via a geometry of straight lines and other such positive thought forms, during each training session. Ultimately, the process of change in the physical form begins with intention in the mind.
The ATM chart was developed to address the need for evolving a deep awareness of the body’s form and function. Though it is difficult to recruit long-time inactive muscle fibers, it is often even more challenging to become aware of, and eventually release muscular tension. The simple, gentle exercises of the ATM chart can be performed slowly, allowing the participant the time and space needed to intend deep muscular release; the body learns that movement is not necessarily accompanied by extreme muscular contraction patterns. In fact, the JPD Method strongly advocates the least amount of muscular effort to produce the greatest amount of movement. In this minimalist scenario, neuromuscular patterns are established whereby movement is accomplished without excessive muscular effort thus allowing weakened fibers to be more easily recruited, a necessary precursor to restoring complete muscular balance and full range of motion to the spine and extremities.
In my humble opinion, intention and visualization is key to achieving long-term success in all forms of bodyworks. Where the mind goes, attention follows and where attention goes, energy follows. If the mind is busy instructing the body on the most anatomically correct recruitment patterns, the body will soon comply. Alternately, if the mind is constantly focused on the impossibility of changing the body, this belief will be confirmed and no amount of passive or active treatments for pain will bring long-term relief, nor will any movement restrictions be corrected.
The Training Session
The long-term program strives to establish and strengthen neuromuscular pathways which, when utilized in consistent training sessions, lead to joint/spine alignment, muscular balance and free-flowing, efficient movement. Each session must apply these crucial JPD principles:
1. Breath moves the body.
2. Establish spinal and joints alignment before beginning movement.
3. Visualize the shapes created by the spine and extremities as the movement is performed. In the mind’s eye, see the straight lines that connect each joint as well as the lines that connect the extremities to the center of gravity.
4. Intention must be applied to each breath of every movement (i.e. intend to lengthen the spine, or reach to increase the kinesphere, or release excess muscular tension during exercise).
5. Incorporate movement in three planes, transverse, coronal and sagittal in each training session. Furthermore, three-dimensional movement of the spine and joints is integrated into each training session.
6. Concentrate on quality of movement, as per the JPD approach to applying the Laban and Bartenieff movement concepts, before challenging strength and/or coordination/speed.
7. Training sessions must be functional and address the participants’ physical needs as well as wants. For instance, post-rehabilitation individuals may need to work at slow speeds, strengthening weak muscle fibers gently, while elite athletes must be challenged in strength and speed soon into the beginning of their program.
8. Excess tension in the muscle fibers should be released as much as possible in order to access and strengthen underutilized fibers. If required, this release work will generally precede any resistance exercise.
9. All involved, whether they are participants or practitioners, must have the faith and know that all movement is possible and anything can be changed and restored in time. The exception to this rule occurs where there are physical limitations caused by surgically implanted reconstruction tools such as metal screws, plates, pins and so on.
10. In order to restore spinal and joint alignment, a certain amount of muscular fatigue must be experienced during each training session. Though the muscle must be fatigued in order to strengthen, the practitioner must take care to prevent excessive work that will result in stiff, compromised movement the following day.
11. A minimum amount of effort should be expended to achieve a maximum amount movement.
A typical JPD Method training session for an individual with no particular special needs usually begins with tension release, especially in the superficial muscle fibers as well as the deep postural muscles. This can be accomplished via stretching and/or executing gentle exercises from either the Ball or ATM exercise charts (see Appendix B). The session would then progress into toning and strengthening the deep skeletal muscles, focusing on fibers that are weak relative to the surrounding tissue. The spine and joints connected to the trunk (shoulder and hip) must experience three-dimensional movement with every training session including, diagonals or cross-lateral connections, unless there are post-rehabilitation considerations at the time. It is necessary to fatigue the muscles to a certain extent in order to strengthen the weakened fibers however, this will be balanced with the need to release excess tension in the hypertonic fibers. Since the Pilates portion of the training session will induce subtle shifts in joint/spine alignments, it is highly recommended to end with either breath-based stretches, or ATM exercises which allow the participant to experience and feel the neuromuscular connections associated with this new alignment. Finally, the JPD Method practitioner must always remember to plan a training session that reflects the daily requirements placed upon the individual’s body.
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first 2 articles by this same title. This is the 3rd part of the article effectively completing the chapter of the book.
The Mind-Body Connection
The brain is connected to the body via a complex web of neurological pathways in the nervous system. All movement begins with a thought in the mind, leading to the creation of a set of neurons. These neurons travel through the nervous system until they reach the muscles that must activate to fulfill the movement. Hypertonic muscles can create blockage in these neuropathways if the fibers impinge a nerve thus preventing the neurons from completing their mission. Over the years, such blockages will lead to movement restriction as certain muscle fibers no longer activate, thereby reducing range of motion of the joints and/or area of the spine associated with the blocked neuropathways. It is for this reason that the JPD Method incorporates muscular release in the training sessions, as this work helps to release the blocked neuropathways, which will ultimately permit the participant to recruit and activate all the available muscle fibers during movement. This will dramatically reduce the amount of localized muscular effort as the energy spreads freely throughout the body during movement, a far less tiresome approach to physical activity. As the participants practice releasing excess muscular tension and connecting inactive fibers during each training session, the newly established neuropathways become stronger and more available for future use, resulting in healthier muscular recruitment patterns over the course of a long-term program. As such, the body slowly begins to translate these patterns during every day movement thus reintegrating long-time inactive muscle fibers and consequently utilizing more of the body’s total muscle mass during movement. As a result, far less energy is expended during the daily routine and the energy that is required, can flow freely and easily throughout the body.
The success of the JPD Method approach to physical exercise hinges on the practitioner’s ability to develop an awareness of both under and overutilized muscle fibers in a participant. The power of the mind over the body cannot be overemphasized; as such, the mind must be diligently trained. Intention must be practiced with each breath of each exercise and, coupled with visualization, has the tremendous power to transform the body. Even such statements as, ‘I can’t do this’ or, ‘My body won’t move that way’ are very powerful thought forms; if repeated often enough, they will produce the intended result, movement restriction. Consequently, it is of utmost importance to only allow the mind’s energy to be expended in a constructive manner such as visualizing total body movements, maintaining ideal joint alignment, releasing excess muscular tension, activating weakened, ‘lazy’ fibers, sequencing the flow of energy from the center of gravity outwards to the extremities via a geometry of straight lines and other such positive thought forms, during each training session. Ultimately, the process of change in the physical form begins with intention in the mind.
The ATM chart was developed to address the need for evolving a deep awareness of the body’s form and function. Though it is difficult to recruit long-time inactive muscle fibers, it is often even more challenging to become aware of, and eventually release muscular tension. The simple, gentle exercises of the ATM chart can be performed slowly, allowing the participant the time and space needed to intend deep muscular release; the body learns that movement is not necessarily accompanied by extreme muscular contraction patterns. In fact, the JPD Method strongly advocates the least amount of muscular effort to produce the greatest amount of movement. In this minimalist scenario, neuromuscular patterns are established whereby movement is accomplished without excessive muscular effort thus allowing weakened fibers to be more easily recruited, a necessary precursor to restoring complete muscular balance and full range of motion to the spine and extremities.
In my humble opinion, intention and visualization is key to achieving long-term success in all forms of bodyworks. Where the mind goes, attention follows and where attention goes, energy follows. If the mind is busy instructing the body on the most anatomically correct recruitment patterns, the body will soon comply. Alternately, if the mind is constantly focused on the impossibility of changing the body, this belief will be confirmed and no amount of passive or active treatments for pain will bring long-term relief, nor will any movement restrictions be corrected.
The Training Session
The long-term program strives to establish and strengthen neuromuscular pathways which, when utilized in consistent training sessions, lead to joint/spine alignment, muscular balance and free-flowing, efficient movement. Each session must apply these crucial JPD principles:
1. Breath moves the body.
2. Establish spinal and joints alignment before beginning movement.
3. Visualize the shapes created by the spine and extremities as the movement is performed. In the mind’s eye, see the straight lines that connect each joint as well as the lines that connect the extremities to the center of gravity.
4. Intention must be applied to each breath of every movement (i.e. intend to lengthen the spine, or reach to increase the kinesphere, or release excess muscular tension during exercise).
5. Incorporate movement in three planes, transverse, coronal and sagittal in each training session. Furthermore, three-dimensional movement of the spine and joints is integrated into each training session.
6. Concentrate on quality of movement, as per the JPD approach to applying the Laban and Bartenieff movement concepts, before challenging strength and/or coordination/speed.
7. Training sessions must be functional and address the participants’ physical needs as well as wants. For instance, post-rehabilitation individuals may need to work at slow speeds, strengthening weak muscle fibers gently, while elite athletes must be challenged in strength and speed soon into the beginning of their program.
8. Excess tension in the muscle fibers should be released as much as possible in order to access and strengthen underutilized fibers. If required, this release work will generally precede any resistance exercise.
9. All involved, whether they are participants or practitioners, must have the faith and know that all movement is possible and anything can be changed and restored in time. The exception to this rule occurs where there are physical limitations caused by surgically implanted reconstruction tools such as metal screws, plates, pins and so on.
10. In order to restore spinal and joint alignment, a certain amount of muscular fatigue must be experienced during each training session. Though the muscle must be fatigued in order to strengthen, the practitioner must take care to prevent excessive work that will result in stiff, compromised movement the following day.
11. A minimum amount of effort should be expended to achieve a maximum amount movement.
A typical JPD Method training session for an individual with no particular special needs usually begins with tension release, especially in the superficial muscle fibers as well as the deep postural muscles. This can be accomplished via stretching and/or executing gentle exercises from either the Ball or ATM exercise charts (see Appendix B). The session would then progress into toning and strengthening the deep skeletal muscles, focusing on fibers that are weak relative to the surrounding tissue. The spine and joints connected to the trunk (shoulder and hip) must experience three-dimensional movement with every training session including, diagonals or cross-lateral connections, unless there are post-rehabilitation considerations at the time. It is necessary to fatigue the muscles to a certain extent in order to strengthen the weakened fibers however, this will be balanced with the need to release excess tension in the hypertonic fibers. Since the Pilates portion of the training session will induce subtle shifts in joint/spine alignments, it is highly recommended to end with either breath-based stretches, or ATM exercises which allow the participant to experience and feel the neuromuscular connections associated with this new alignment. Finally, the JPD Method practitioner must always remember to plan a training session that reflects the daily requirements placed upon the individual’s body.
Friday, December 01, 2006
Sarah's Approach to Pilates: Part 2
JPD Method of Bodyworks: the Synthesis
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first article by this same title. This is part 2 of a 3-part article which will complete the entire chapter of the book.
A Priori Assumptions
This belief system, or philosophy, provides the inspiration that has guided the growth and development of the JPD Method. The following assumptions arise directly from this philosophy:
1. The beliefs of both the practitioner and the participant will greatly impact the process of restoring alignment and balance in the physical body. As such, a negative or positive mental attitude toward the impending exercise session will be directly correlated to the evolution of negative or positive results respectively. Furthermore, if either the participant or the practitioner project a negative attitude towards the exercise session, this negativity will override the positive beliefs of the other individual. It is imperative that both the participant and the practitioner have faith that the exercise system can restore form and function to the body; a lack of faith in either individual will produce nil, or even worse, negative results.
2. Anything in the mind, body or spirit can be changed. The manifestation of desired changes depend critically on the level of desire, the will to follow through, the ability to concentrate and focus the mind on desired changes, the persistence to continue the work in a rhythmic and consistent manner, and the clarity to visualize the intended results.
3. All past physical trauma impacts the body in the Now. Whether these traumas were accidental or intentional (i.e. surgery), the body is rarely restored 100% to its pre-trauma state, unless the individual consciously and specifically works on it. Otherwise muscle memory and scar tissue retains this history and impacts future movement.
4. The flow of emotions in the human body bears a tremendous impact on movement. Each emotion bears a signature muscular contraction pattern and the mix of emotions that have flowed through the body over the years affects the evolution of imbalances and misalignment of the musculo-skeletal system, and subsequently all movement. As such the individual’s emotional history adds another layer to the muscle memories history.
5. Balancing and aligning the spine and joints will facilitate the balance and alignment of all bioenergy systems.
Description
The JPD Method of Bodyworks is an integrated synthesis of three modalities, namely Pilates and key concepts from Laban and Bartenieff. The Method’s ultimate goal is to restore complete alignment and balance in the musculo-skeletal system. Neuromuscular repatterning is a necessary part of this process to address issues of emotionally and or physically based muscular contraction patterns. To this end, the Awareness Through Movement (ATM) exercise set was developed based on the works of Laban and Bartenieff. The ATM exercises raise the participant’s awareness of excess muscular tension and provides the opportunity to release these bound fibers through simple, gentle, and most importantly, mindful movement. Through repetition and a clear movement intention, new neuromuscular pathways are evolved between the brain and body which produce far less tension in the muscle fiber, thus utilizing much less energy and effort. Once the excess tension has been released, the participant will be able to recruit more of the weakened muscle fibers as they execute the Pilates exercises, thus encouraging the hypertonic muscle fibers to remain released well after the training session is finished. As such, the ATM chart works hand in hand with the Pilates exercises to bring about long-term neuromuscular balance and joint alignment.
At this time, it is important to mention that the JPD Method practitioner does not diagnose, or even speculate in any way. The practitioner is strictly an exercise specialist in a highly refined method of body conditioning. In fact, practitioners usually get involved at the post-rehabilitation stage. As the JPD Method works toward restoring alignment, balance and fluidity, it is very helpful in preventing chronic problems linked to physical trauma. Moreover, the individual must have all serious health conditions diagnosed before engaging in the JPD Method, or as soon as the conditions manifest. Finally, though the works of Rudolph Laban and Irmgard Bartenieff has influenced the JPD Method, a JPD Method Practitioner is not a Certified Movement Analyst, and does not practice in-depth movement analysis.
The basic concept of Laban, Bartenieff and Pilates are applied with each exercise as follows:
Laban In the JPD Method, Laban’s movement factors are set in order to facilitate smooth, fluid movement. The participant’s weight must be strong, feeling heavy in the floor, the mind must focus on the body as a whole unit while bringing extra attention to the weaker areas, movement will be sustained, never sudden, and, in all resistance exercises, the energy will flow freely from the center of gravity out to the extremities. As such, the participant’s mental position on the impending exercise will be set in this particular manner. Furthermore, unless there are post-rehabilitation issues to consider at the time, all training sessions must incorporate motion in all three planes of movement, sagittal, coronal and transverse, both individually and in combination. Finally, the JPD practitioner will divide specifically restricted joints into these three dimensions and seek to strengthen the weakened muscle fibers in each of these planes, before progressing from one and two-dimensional movements, to two and three dimensional movements.
Bartenieff Clearly, BF work extends into great depths of movement analysis and therapy. The JPD Method practitioner, however, applies BF-based exercises from the ATM chart to raise an awareness of hypertonic muscles while making connections in weaker muscles. The participant will thus approach movement in the following manner:
1. Breath initiates all movement.
2. Intention must accompany all movement.
3. Whether the participant is required to sequence from the center of gravity out to the extremities or the reverse, maximum articulation and range of motion will be the focus as each joint comes into play.
4. Each session must incorporate connections in all three planes, specifically above-below, right-left, front-back and most importantly of all, diagonals.
5. Each movement necessarily involves a complex interplay of mobilizing and stabilizing muscles. In all resistance exercises, the JPD Method practitioner will teach the participant which muscle fibers should engage in isotonic contraction, thus mobilizing, and which fibers should be concentrated in isometric contractions, thus stabilizing. The participant will strive to achieve the ideal and most anatomically correct muscular recruitment patterns.
The application of these Laban and Bartenieff principles, as they are determined in the JPD Method, must be remembered during each training session and with each breath of every movement.
Pilates The application of the Pilates method is as diverse as there are instructors. In the JPD Method, we will utilize the Pilates approach evolved by the PhysicalMind Institute in Santa Fe, New Mexico which respects the need to restore the natural curves of the spine via the use of neutral spine exercises and pays special attention to the fundamental principles of movement. The following Pilates principles must also be applied in the execution of all movement in all exercises.
1. Alignment of the joints and spine must be considered at all times during movement or stillness.
2. The mind must be actively involved, continuously seeking the closest to ideal, and most efficient muscular contraction patterns at all times, requiring considerable focus and concentration.
3. Breath duration must coordinate with the execution of each movement.
4. Until the abdominal muscles are fully balanced in strength and recruit in a smooth, even manner, the exercises will be executed with a neutral lumbar spine and pelvis, unless both feet are in the air, at which time the pelvis tilts posteriorly to slightly imprint the lumbar spine in the exercise mat. The neutral pelvis position is determined by placing the anterior superior iliac spine (ASIS) in the same horizontal plane as the symphysis pubis. When this horizontal plane is parallel to the floor, the pelvis and lumbar spine are considered neutral. The JPD Method further suggests that, in the advanced levels, the movements that involve placing both feet in the air should be executed with a neutral spine and pelvis, as opposed to imprinting the spine, in order to assist the evolution of deep neuromuscular balance. JPD Practitioners must be flexible in this neutral versus imprinted choice as some participants may have health conditions that are exacerbated by either position throughout the training session.
The interpretation and subsequent integrated application of the principles and concepts of Laban, Bartenieff and Pilates form the JPD Method of Bodyworks, which is an instrumental tool in restoring deep neuromuscular balance and joint/spine alignment.
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first article by this same title. This is part 2 of a 3-part article which will complete the entire chapter of the book.
A Priori Assumptions
This belief system, or philosophy, provides the inspiration that has guided the growth and development of the JPD Method. The following assumptions arise directly from this philosophy:
1. The beliefs of both the practitioner and the participant will greatly impact the process of restoring alignment and balance in the physical body. As such, a negative or positive mental attitude toward the impending exercise session will be directly correlated to the evolution of negative or positive results respectively. Furthermore, if either the participant or the practitioner project a negative attitude towards the exercise session, this negativity will override the positive beliefs of the other individual. It is imperative that both the participant and the practitioner have faith that the exercise system can restore form and function to the body; a lack of faith in either individual will produce nil, or even worse, negative results.
2. Anything in the mind, body or spirit can be changed. The manifestation of desired changes depend critically on the level of desire, the will to follow through, the ability to concentrate and focus the mind on desired changes, the persistence to continue the work in a rhythmic and consistent manner, and the clarity to visualize the intended results.
3. All past physical trauma impacts the body in the Now. Whether these traumas were accidental or intentional (i.e. surgery), the body is rarely restored 100% to its pre-trauma state, unless the individual consciously and specifically works on it. Otherwise muscle memory and scar tissue retains this history and impacts future movement.
4. The flow of emotions in the human body bears a tremendous impact on movement. Each emotion bears a signature muscular contraction pattern and the mix of emotions that have flowed through the body over the years affects the evolution of imbalances and misalignment of the musculo-skeletal system, and subsequently all movement. As such the individual’s emotional history adds another layer to the muscle memories history.
5. Balancing and aligning the spine and joints will facilitate the balance and alignment of all bioenergy systems.
Description
The JPD Method of Bodyworks is an integrated synthesis of three modalities, namely Pilates and key concepts from Laban and Bartenieff. The Method’s ultimate goal is to restore complete alignment and balance in the musculo-skeletal system. Neuromuscular repatterning is a necessary part of this process to address issues of emotionally and or physically based muscular contraction patterns. To this end, the Awareness Through Movement (ATM) exercise set was developed based on the works of Laban and Bartenieff. The ATM exercises raise the participant’s awareness of excess muscular tension and provides the opportunity to release these bound fibers through simple, gentle, and most importantly, mindful movement. Through repetition and a clear movement intention, new neuromuscular pathways are evolved between the brain and body which produce far less tension in the muscle fiber, thus utilizing much less energy and effort. Once the excess tension has been released, the participant will be able to recruit more of the weakened muscle fibers as they execute the Pilates exercises, thus encouraging the hypertonic muscle fibers to remain released well after the training session is finished. As such, the ATM chart works hand in hand with the Pilates exercises to bring about long-term neuromuscular balance and joint alignment.
At this time, it is important to mention that the JPD Method practitioner does not diagnose, or even speculate in any way. The practitioner is strictly an exercise specialist in a highly refined method of body conditioning. In fact, practitioners usually get involved at the post-rehabilitation stage. As the JPD Method works toward restoring alignment, balance and fluidity, it is very helpful in preventing chronic problems linked to physical trauma. Moreover, the individual must have all serious health conditions diagnosed before engaging in the JPD Method, or as soon as the conditions manifest. Finally, though the works of Rudolph Laban and Irmgard Bartenieff has influenced the JPD Method, a JPD Method Practitioner is not a Certified Movement Analyst, and does not practice in-depth movement analysis.
The basic concept of Laban, Bartenieff and Pilates are applied with each exercise as follows:
Laban In the JPD Method, Laban’s movement factors are set in order to facilitate smooth, fluid movement. The participant’s weight must be strong, feeling heavy in the floor, the mind must focus on the body as a whole unit while bringing extra attention to the weaker areas, movement will be sustained, never sudden, and, in all resistance exercises, the energy will flow freely from the center of gravity out to the extremities. As such, the participant’s mental position on the impending exercise will be set in this particular manner. Furthermore, unless there are post-rehabilitation issues to consider at the time, all training sessions must incorporate motion in all three planes of movement, sagittal, coronal and transverse, both individually and in combination. Finally, the JPD practitioner will divide specifically restricted joints into these three dimensions and seek to strengthen the weakened muscle fibers in each of these planes, before progressing from one and two-dimensional movements, to two and three dimensional movements.
Bartenieff Clearly, BF work extends into great depths of movement analysis and therapy. The JPD Method practitioner, however, applies BF-based exercises from the ATM chart to raise an awareness of hypertonic muscles while making connections in weaker muscles. The participant will thus approach movement in the following manner:
1. Breath initiates all movement.
2. Intention must accompany all movement.
3. Whether the participant is required to sequence from the center of gravity out to the extremities or the reverse, maximum articulation and range of motion will be the focus as each joint comes into play.
4. Each session must incorporate connections in all three planes, specifically above-below, right-left, front-back and most importantly of all, diagonals.
5. Each movement necessarily involves a complex interplay of mobilizing and stabilizing muscles. In all resistance exercises, the JPD Method practitioner will teach the participant which muscle fibers should engage in isotonic contraction, thus mobilizing, and which fibers should be concentrated in isometric contractions, thus stabilizing. The participant will strive to achieve the ideal and most anatomically correct muscular recruitment patterns.
The application of these Laban and Bartenieff principles, as they are determined in the JPD Method, must be remembered during each training session and with each breath of every movement.
Pilates The application of the Pilates method is as diverse as there are instructors. In the JPD Method, we will utilize the Pilates approach evolved by the PhysicalMind Institute in Santa Fe, New Mexico which respects the need to restore the natural curves of the spine via the use of neutral spine exercises and pays special attention to the fundamental principles of movement. The following Pilates principles must also be applied in the execution of all movement in all exercises.
1. Alignment of the joints and spine must be considered at all times during movement or stillness.
2. The mind must be actively involved, continuously seeking the closest to ideal, and most efficient muscular contraction patterns at all times, requiring considerable focus and concentration.
3. Breath duration must coordinate with the execution of each movement.
4. Until the abdominal muscles are fully balanced in strength and recruit in a smooth, even manner, the exercises will be executed with a neutral lumbar spine and pelvis, unless both feet are in the air, at which time the pelvis tilts posteriorly to slightly imprint the lumbar spine in the exercise mat. The neutral pelvis position is determined by placing the anterior superior iliac spine (ASIS) in the same horizontal plane as the symphysis pubis. When this horizontal plane is parallel to the floor, the pelvis and lumbar spine are considered neutral. The JPD Method further suggests that, in the advanced levels, the movements that involve placing both feet in the air should be executed with a neutral spine and pelvis, as opposed to imprinting the spine, in order to assist the evolution of deep neuromuscular balance. JPD Practitioners must be flexible in this neutral versus imprinted choice as some participants may have health conditions that are exacerbated by either position throughout the training session.
The interpretation and subsequent integrated application of the principles and concepts of Laban, Bartenieff and Pilates form the JPD Method of Bodyworks, which is an instrumental tool in restoring deep neuromuscular balance and joint/spine alignment.
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