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La neutralité de la colonne dans la méthode Pilates française

Qu'est-ce qu'une colonne Pilates neutre ?

Une des premières choses à enseigner à tout débutant, avant de lui faire pratiquer la méthode Pilates, ce sont les repères de la position neutre de la colonne, la respiration et la contraction abdominale. Le maintien de la neutralité de la colonne doit être observé quand on fait des mouvements avec les jambes et les bras, évidemment pas quand on l’articule dans certains exercices. Ces fondamentaux ainsi que leur historique sont largement développés dans les préambules de ma méthode Pilates au début de chaque volume. Cet article va en tracer l’essentiel pour en rendre l’accès rapide.

Principes généraux de la position neutre de la colonne

J’ai adopté ces fondamentaux sur la base des principes de base de Moira Stott (basic principles).

Moira Stott Pilates
Moira Stott Pilates

Ces principes de Moira Stott, je les ai explicités et complétés par les apports francophones de Blandine Calais-Germain (ses livres, depuis 2000, et ses formations en anatomie et biomécanique), de Bernadette de Gasquet, ses publications depuis 2004, et de Marcel Caufriez en 2011.  Entre 2004 et 2007 plusieurs méthodes américaines de Pilates ont aussi contribué à ces fondamentaux de façon plus ou moins approfondie.

La position neutre de la colonne Pilates décrite par Moira Stott est la suivante : la petite lordose lombaire idéale est celle dans laquelle les épines iliaques antéro-supérieures sont alignées sur une même horizontale. J’ajoute pour mes clients qu’on peut imaginer une tablette avec un verre d’eau qu’il ne faut pas renverser et je leur mets un haltère de 500 grammes sur le pubis pour en vérifier la stabilité pendant les exercices abdominaux en position allongée sur le dos.

Si la personne a une morphologie rendant difficile la position ou si ses bas abdominaux ont du mal à garder la posture en levant les jambes, même en Tablette, on peut accepter une légère rétroversion qui va aider la stabilisation de cette partie du corps. Je fais le rapprochement de cette adaptation que Moira Stott appelle « imprint », avec la contre-nutation dont parlera Bernadette de Gasquet beaucoup plus tard, sauf erreur de ma part lors du colloque Sport et périnée en 2018. Ce petit mouvement aidant à stabiliser le bassin, est aussi utilisé dans certains exercices Pilates, notamment quand on est en position de planche ventrale.

La colonne thoracique doit être posée mais non plaquée volontairement.

Enfin, la tête doit être posée sur l’occipital sans hyperextension des cervicales. Si cette cambrure est trop importante, On la corrige avec un coussin, voire une demi-lune ou une petite balle bleue un peu dégonflée (voir les accessoires utilisés dans mon encyclopédie).

Quelques vidéos pour montrer le maintien de la colonne vertébrale neutre dans les exercices Pilates

La première vidéo illustre comment identifier la bonne lordose lombaire. L’haltère sur le pubis indique la correction à faire. S’il y a rétroversion, l’haltère roule vers le nombril, s’il la cambrure des lombaires est trop accentuée, l’haltère roule vers les cuisses. Exercice : Basculer le bassin.

Les quatre autres vidéos montrent la stabilisation de cette neutralité dans un exercice difficile dû à un grand bras de levier. En niveau 2 on devrait pouvoir baisser les jambes tendues sans creuser plus les lombaires jusqu’à un angle de 45°. Exercices : Baisser et monter les jambes tendues au sol, avec le ballon, sur le rouleau et  sur le Ladder barrel.

LA SUITE DES FONDAMENTAUX : la colonne thoracique (2), la ceinture scapulaire (3), la colonne cervicale (4), autres alignements Pilates (5), la respiration Pilates, la contraction abdominale, la fausse inspiration, l’auto-grandissement Pilates

En niveau 2, on devrait pouvoir la stabiliser même avec un grand bras de levier. Exercices : Baisser et monter les jambes tendues au sol,  avec le ballon, sur le rouleau,  sur le Ladder barrel

Baisser et monter les jambes tendues avec le ballon

Baisser et monter les jambes tendues avec le rouleau

Baisser et monter les jambes tendues sur le Ladder barrel

Mentions légales

Article publié le 06/05/2024 © Sarah Portiche.  Les contenus de cet article sont la propriété de Sarah Portiche. Toute reproduction est interdite sans son autorisation formelle.

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