PILATES CERTIFICATION

Anterior

Front of the body

Posterior

Back of the body or behind

Lateral

Away from the midline of the body

Medial

Toward the midline of the body

Proximal

Toward the beginning, or closer to the center of the body

Distal

Toward the end or further from the center of the body

Superficial

On the surface or shallow

Deep

Away from the exterior surface or further into the body

Superior

Above

Inferior

Below

Unilateral

On one side

Bilateral

Both sides

Sagittal Plane

Divides the body into left and right halves. Movements in this plane are forward and backward motions

Frontal plane

Divides the body into front and back halves. Movements in this plane are lateral movements

Transverse plane

Divides the body into upper and lower halves. Movements in this plane are rotational

Flexion

Decreasing the angle between 2 bones (ex. Bending the elbow)

Extension

Increasing the angle (ex. Straightening the elbow)

Internal rotation

Rotation towards the center of the body

External rotation

Rotation away from the center

Spinal rotation

Rotating the spine left or right, often seen in oblique exercises

Plantarflexion

Lifting the heel of the foot

Dorsiflexion

Bringing the toes towards the shin

Eversion

Lifting the inside edge of the foot

Inversion

Lifting the outside edge of the foot

Protraction

Moving the shoulder blades away from the spine

Retraction

Squeezing the shoulder blades towards the spine

Depression

Lowering the shoulder blades

Elevation

Lifting the shoulder blades

Adduction

Moving towards the midline of the body

Abduction

Moving away from the midline of the body