Do you ever wonder what is running through your trainer’s mind as they are leading you through an exercise? Where do they come up with the specific cues that help you find greater connection? Are they just repeating language from their training? At first, probably. But as a teacher gains mastery, they develop a deeper understanding, noticing subtle compensations in your movement and recognizing when you’ve truly found the right connection.
As a longtime movement teacher specializing in pilates, fascia health (via The MELT Method), neurodegenerative issues and chronic pain, I use a fundamental checklist for every rep of every move my client makes: The Five Basic Principles of Stott Pilates. These principles focus on the placement and stability of the scapula, ribs, pelvis and head, along with how you breath.
For example, pelvic placement is key – your pelvis can tilt forward, tuck under or stay in neutral and knowing the difference helps prevent strain. Your ribcage should move freely with the breath but also stay aligned with the abdominals to keep the low back safe. Your scapula must balance both being stable and able to move, and your head should follow the natural curve of your spine. Finally, breath is not just fuel, it activates deep core muscles, ensuring safe and effective movement.
At The Aware Lab, I love teaching clients one-on-one so we can take our time and ensure that every exercise meets its intention, thanks to The Five Basic Principles.
