Posing with Pilates:

How Pilates Improves Performance in Front

of the Camera

Felicia Porter Sep 10, 2016

2015, Los Angeles

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Abstract

“In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely

new body.” -Joseph Pilates

Physical activity and exercise is vital part in anyone's life. Whether you are a musician,

entertainer, model or actor, being in the best shape possible physically and mentally, is

a big part of what books you on your next gig. As an athletic model myself, I have

worked alongside others in the same industry, who have worked through some

extensive pain and poor posture just to get the perfect shot. This paper is mostly based

on my personal journey and how I was injured and overcame my own “bad posture

demons”. It’s also to help and better understand how to overcome such situations, to

assist with putting your best face (and posture) forward, while bringing out confidence

and poise you never thought you had! With this exciting and beneficial exercise

program, I will help to achieve ALL of the above for maximum results!

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Table of Contents

Abstract…………………………………………………………………………………………..2

Anatomical Description………………………………………………………………………...4

Introduction……………………………………………………………………………………...7

Conditioning Program………………………………………………………………………….9

Conclusion……………………………………………………………………………………...12

Bibliography…………………………………………………………………………………….13

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Anatomical description

The human body is continuously under the influence of external or internal forces.

Especially when working/ shooting in live action, whether it be on the beach or in the

middle DTLA. Depending on what the action is, your body and joints undergo a lot, take

after take.

Being an athletic model, it is HIGHLY important to know exactly what the job is for

and what you will be actively performing, sometimes dozens of times on one dominant

side. This way you can prepare your body and mind for what’s to come on a 12hr or

even a 14 hour day, on set. Most of these injuries are seen in models and actors with

simply poor posture. I will provide a great exercise treatment for models/ actors, young

and old, how to take care of themselves for that next activewear shoot or commercial.

All based on my own industry experience and what has truly helped me prepare for

physically challenging roles.

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Introduction

I never understood why or how the caved in shoulders and slumped over look, aka the

“Broken Doll” became so popular in the fashion world. It is by far some of the worst

forms of posture one could ever see! Now, these models (and some actress) are not

forming this habit on a daily basis but it is simply a “posture trend” so to speak. Posture

is everything I feel, it not only slims you down, but helps with your attitude and

demeanor, to bring more confidence in what you do! Ever wonder why exactly, models

display really bad posture in photo shoots? They have a tendency to curve their spine,

force their shoulders round and plant their hands firmly on the hips. This is done

because it creates a definitive shape that works in magazines but doesn’t in the real

world.

Perfect example of “Broken Doll”, would you ever stand like that in real life?

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With my 10 years in the modeling industry, I felt myself starting to following the trend.

Even though it was minimal, my lack of posture in a whole, affected my working such a

way I severely injured myself on an actual photoshoot in front of a major client. I was

leaning on my foot in such a way, my ankle became weak, I lost balance and completely

tore my calcaneofibular ligament. I was out of work and bed bound for 2 months and

some of the most excruciating pain I’ve felt in my life all because of poor posture. All in

thanks to the BASI block system, I’ve broken the awful habit, rehabilitated my foot to

about 96% and have been involved with pilates for about 5 years now! I feel in love with

BASI and Pilates as a whole it’s the whole reason I am now a student, soon to be

teacher with the MOST amazing pilates certification course in the world. I now want to

teach the power of beautiful posture to everyone alike. If I were to be training with a

model or actor with poor posture I would want to start wit the fundamentals for the first

10 session. Because even in those first few consistent sessions, the body and posture

with start adjusting itself naturally, it's amazing!

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Conditioning Program

● Warm Up:

● Roll up

● Spine Twist

● Double Leg stretch

● Single Leg Stretch

● Criss Cross

● Foot Work

● Parallel Heels

● Parallel Toes

● V Position Toes

● Open V Heels

● Open V Toes

● Calf Raises

● Prances

● Prehensile

● Single Leg Heel

● Single Leg Toe

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● Abdominal Work

● Hundred Prep

● Hundred

● Coordination

● Hip Work

● Frog

● Down Circles

● Up Circles

● Openings

● Spinal Articulation

● Spinal Articulations

● Spinal Articulation with Extension

● Stretches

● Standing Lunge

● Full Body Integration

● Elephant

● Up Stretch 1

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● Arm Work

-Seated Arm Series

● Chest Expansion

● Biceps

● Rhomboids

● Hug -A- Tree

● Salute

● Leg Work

● Single Leg Skating

● Lateral Flexion

● Mermaid

● Back Extension

● Pulling Straps 1

● Pulling Straps 2

The reason this specific program would be great for someone with poor posture, is

because it goes to the root of it all! Perfect this treatment not only lays a solid ground for

amazing posture but really helps to fine tune the deep core but build confidence within

the anatomy to start making full and life long beneficial adjustments.

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Conclusion

In conclusion, the past 5 years have been the most physically challenging years of

my life. I am absolutely blown away at how much my posture, attitude and confidence

has flourished all in part to a consistent pilates routine. My balance my core, my ability

to stand nice and tall, head up shoulders back, effortlessly is something to be proud of.

When it comes to my ankle, it's like it never happened, I am so thankful I choose pilates

as my recovery process or I honestly feel I would have life long issues with it.

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Photos website:

1) “Shoulders Back Chin up Leeeaaannne”

http://belledresshire.co.uk/tag/kerri-russell/ web. March, 2014

2) “The Ultimate Guide to Good Posture”

http://greatist.com/health/ultimate-guide-good-posture

Web Nov. 2011

3) “Top 5 Celebrities with Bad Posture”

http://hobokenbackpain.com/blog/top-5-celebrities-bad-posture-2/

Web . Feb. 2015

4) “Chanel Iman in Vogue Spain”

https://sweeteen.wordpress.com/2010/01/25/

Web Jan. 2010

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