Jesse Alfonso Comprehensive Training in Costa Mesa, CA 10/11/2017

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1 Hamstring Flexibility: Using the BASI PIlates Block System Jesse Alfonso Comprehensive Training in Costa Mesa, CA 10/11/2017

2 Abstract A study was conducted to target hamstring flexibility and strength using a Pilates exercise program, specifically the BASI Pilates Comprehensive Block System. Two exercise program were chosen and completed on alternate days with specific exercises that target the hamstring muscles. Using the two programs resulted in an increase in flexibility, observable by the ability to sit with legs straight (or mostly straight) while maintaining a flat, upright spine/back. 1

3 Table of Contents Abstract.1 Table Of Contents 2 Terms Defined..3 Anatomical Description..4 Case Study..5 Conclusion..8 Bibliography...9 2

4 Terms Defined Hamstrings Hamstrings are a group of large muscles at the back top of the thigh. They consist of the semimembranosus, the semitendinosus, and the bicep femoris muscles (Newell). Force Couples Force Couples are muscles located in different positions relative to the axis of a joint but that act together to produce rotation or joint movement in the same direction (Isacowitz). The Abdominal-hamstring force couple is extremely important because of the role they play in the posterior rotation of the pelvis into a neutral spine position (neutral pelvis). ASIS (Anterior Superior Iliac Spines) Bony landmarks on each side of the front of the pelvis. Pubic Symphysis (PS) The pubis of each hip bone join at the front to form the pubic symphysis, connected by a disc of cartilage. The PS is the portion of the lower pelvis that is the most forward. (Isacowitz). 3

5 Neutral Pelvis Alignment Each ASIS is aligned vertically with the pubic symphysis Hamstrings (source: 4

6 Case Study The participant is a 34 year old male who has been practicing pilates for 3 ½ years. Client is relatively healthy, with a L4/L5 bulging disc with no current symptoms. Client practices pilates 2 to 3 times a week, in addition to 2 to 3 times a week of some type of cardio vascular exercise. Client is unsatisfied with his continued lack of flexibility, mainly in his hamstrings. Client is able to touch his toes when folding forward or during a Roll Down Exercise, but has difficulty maintaining a flat back/upper spine during seated exercises such as the Arms Sitting Series on the Reformer. Program Two programs were created to address the following: -Hamstring Stretches -Hamstring Strengthening -Trunk Stabilization -Challenge Hamstring Flexibility (incorporating exercises where sitting with straight legs and a flat back is required for example) Program Number 1 (Monday And Wednesday) Warm Up: Fundamental Footwork: Reformer Abdominal Work: Abdominals Legs in Straps (Reformer) HipWork: Supine Hip Series (Reformer) Spinal Articulation: Short Spine 5

7 Stretches: Standing Lunge FBI F/I: Up Stretch 1 and Elephant Armwork: Arms Sitting Series (Reformer) LegWork: Hamstring Curl Lateral Flexion/Rotation: Side Over on Box Back Extension: Breaststroke Prep Reasoning for Exercise Selection Most exercises chosen involved the strengthening of either the hamstring directly (i.e. Hamstring Curl) or focused on the opposing muscles group such as the Quadriceps/Hip Extensors. The footwork chosen includes both a Hamstring and Quadriceps focusing to encourage a balanced strengthening of both. Trunk Stabilization is sometimes a challenge in this series but is crucial for anyone with lower back pain. While the beginning of the session is more balanced, as the session progresses there is an obvious emphasis in hamstring flexibility and the challenge of sitting upright such as the Arms Sitting Series. Program Number 2 (Thursday and Saturday) Warm Up: Intermediate Footwork: Cadillac Abdominal Work: Bottom Lift with Roll Up Bar (Cadillac) HipWork: Supine Single Leg Series (Cadillac) Spinal Articulation: Tower Prep Stretches: Hamstrings (Ladder Barrel) FBI F/I: Sitting Forward (Cadillac) Armwork: Arms Standing Series (Cadillac) LegWork: Single Leg Side Series (Cadillac) Lateral Flexion/Rotation: Side Lift (Cadillac) Back Extension: Prone 1 6

8 Reasoning for Exercise Selection This program has a stronger emphasis on strengthening the hamstring muscles and also challenging pelvic lumbar stabilization. The Cadillac Footwork is a perfect example of the synergistic relationship between these two objectives. The Hip Work series was also chosen for its emphasis on pelvic lumbar stabilization. Tower prep is such a challenge for tight hamstrings, specifically the start position where the sacrum wants to lift. The movement of the exercise requires continued control of the hamstring, especially during articulation up and down. The climax of the program occurs with the Hamstring Stretch on the a Ladder Barrel and Sitting Forward on the Cadillac, followed by the rest of the block system that gives the hamstrings less focused attention. 7

9 Conclusion There are a few various methods for measuring Hamstring Flexibility. For the purposes of this paper, a basic observation when sitting with legs straight out in front was used. Over the course of 30 days of continuous practice using the alternating programs created, a visible increase of flexibility was observed and felt. The Arms Sitting Series on the reformer began as a challenge (almost torture really) and over time, still stayed a challenged but was much more accessible. From Day 1 to 30, the back lost some of its curvature when in this position. Overall, the conclusion that can be made here is how important it is to focus on overall strength and flexibility, and how valuable the BASI Block System is for achieving these results. Results will vary from person to person and one noted variable is how consistent a client is with their practice. It is recommended to not avoid exercises that are hard to perform or obtain perfect form, but rather embrace the challenge and attempt to create a baseline to measure future progress from. 8

10 Bibliography Isacowitz, Rael and Clippinger, Karen. PIlates Anatomy. Human Kinetics, 2011 Isacowitz, Rael. Study Guide:Comprehensive Course. Costa Mesa, California: Body Arts and Sciences International, Newell, Lori. How Long Does it Take to Gain Hamstring Flexibility. Livestrong.com. Sept