PILATES ON A HARSH CONTINENT

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1 PILATES ON A HARSH CONTINENT BASI goes to Antarctica Julie Katch June 18, Comprehensive Teacher Training Course South Pasadena, CA 1

2 ABSTRACT This research paper explores using the BASI Pilates Block System program in Antarctica, a remote environment far away from a complete and typical Pilates studio. My goal is to connect BASI Pilates exercises to ergonomic posture practices in the workplace. Pilates can help reduce common employee injuries by enhancing overall body awareness and focusing on stabilization of core postural muscles. 2

3 TABLE OF CONTENTS Abstract... 2 Anatomy Introduction BASI Conditioning Program. 6 Conclusion Bibliography Sample BASI Mat Program Sample BASI Equipment Program

4 ANATOMY Figure C (Isacowitz and Clippinger, 24). Figure A (Robinson, Fisher, Massey, The Pilates Prescription for Back Pain, 21) Figure D (Isacowitz and Clippinger, 15). Figure B (Isacowitz and Clippinger, 57). Figure E (Isacowitz and Clippinger, 14). 4

5 INTRODUCTION McMurdo Station is the largest research facility of the United States Antarctic Program and is essentially an isolated work camp on Ross Island, Antarctica. Approximately 1000 scientific researchers and support staff live and work here during the austral summer season from October to February. Antarctica is a cold, dry, and windy continent and temperatures in McMurdo can range from -30 F to 30 F. Besides scientific researchers, all types of employees make this small village work-- kitchen workers, janitors, forklift drivers, administrative staff, construction workers, supply handlers, etc. Most jobs are very physically demanding both indoors and outdoors and employees work 54 to 60 hours per week. The USAP holds employee safety to a high standard as there are serious risks of acute and repetitive motion injuries from job tasks and environmental factors such as cold weather, challenging terrain, and old or lack of proper equipment. Work centers encourage correct jobrelated ergonomics, proper tools and personal protective equipment, stretch sessions, and work breaks to help combat bodily stress and injury. In addition, there are after-work sports teams, yoga and fitness classes (Pilates mat classes have been embraced by the community!), dance parties, and outdoor runs. There are weight and aerobic gyms widely used by the community as well as several nearby hiking trails. These types of physical activities also help combat the mental stresses of a repetitive daily routine in the close quarters of this isolated place and are important to the overall success of the station. Approximately 72% of the muscular injuries reported in the McMurdo summer season were muscle strains or sprains. The remaining 28% were classified as general inflammation or tendonitis, especially of the elbow or wrist, and tend to be related to repetitive motion injuries that can later develop into further injury. The most prevalent cause of these muscular injuries is classified as some unspecified, general bodily motion. Injuries from slips, trips, or falls are the next leading cause of muscle strains or strains in a variety of body regions 5

6 followed by repetitive motion injuries, awkward body position injuries, and lifting and pushing/pulling injuries. By far, the most common area of the body to become injured is the lower back area. October 2012 through February 2013 Strain/Sprain Injuries 41% Lower Back Area (Incl. Lumbar or Lumbo-Sacral) 14% Knee 9% Ankle/Foot 8% Upper Back/Torso 7% Shoulder 7% Wrist/Hand 6% Neck 4% Lower Arm 4% Leg Provided by USAP Antarctic Support Contract Department of Environmental Health and Safety The direct circumstances of these types of injuries vary widely but are most often attributed to some lack of proper task-related physical ergonomics. Although the community receives some education for basic body mechanics, the connection to proper core strength and stability is not always recognized or taught. BASI CONDITIONING PROGRAM To integrate a BASI Pilates program in Antarctica, I will look at three common postural diagrams of workplace ergonomics and pick Pilates exercises to enhance proper alignment and safety of these positions and movements. These diagrams overlap in many ways to accommodate the wide variety of work that happens in McMurdo, but are broken down into smaller components here to connect to Pilates principles and exercises. Aside from changes one could make to the actual workplace itself, the success of good ergonomic practice often depends on the forethought of movement. Teaching Pilates principles during exercises will give people the language to address this forethought of movement. 6

Am I in control of this movement? Am I centered and balanced? Is this the most efficient and precise way to proceed? Am I aware of how I feel or will feel?

7 Am I in control of this movement? Am I centered and balanced? Is this the most efficient and precise way to proceed? Am I aware of how I feel or will feel? Can I sustain a sense of concentration, harmony, and flow? Am I using my breath to guide me? The Squat Essentially, the means to bring the upper body down to a lower level. The squat position might involve: Bending down to lift an object (picking up a box of supplies) Maintaining a low work level (not loaded) (fixing a drain, changing a tire, inventory of shelves) Position of activity (squat-like movements to shovel snow) Ergonomic Directions: Keep your back straight, don t round your low back Pilates Cues: Maintain a neutral spine to include a neutral pelvis Use transverse abdominus and obliques to engage the core without rounding the lumbar spine Pilates Muscle Focus: Co-contraction of the transversus abdominus, abdominal obliques, and the multifidus Pilates Principles: Awareness, balance, center, control, efficiency, precision Core stability can be thought of as the ability to keep the pelvis and spine in the desired position while moving limbs or the whole body through space without undesired distortions or compensations. (Isacowitz and Clippinger, 17). This stability is how we define our baseline postural health and alignment, and is a key recruitment to perform a squat safely. The fibers of 7

8 the transverse abdominus and abdominal obliques run horizontally and diagonally, respectively, which attach more three-dimensionally to the ribs, pelvis and spine, affecting the stability of these bones. Although the rectus abdominus is an important abdominal muscle to strengthen, too much flexion of this muscle can create an unwanted posterior tilt or tuck of the pelvis. Squatting with a flexed lumbar spine decreases the moment arm for the lumbar erector spinae, reduces tolerance to compressive load, and results in a transfer of the load from muscles to passive tissues, heightening the risk of disc herniation. Moreover, shear forces during squatting have been found to be significantly higher as lumbar flexion increases from the neutral position Alternatively, studies show that compressive forces increase when the spine is held in excessive lumbar extension It is therefore advisable to maintain a neutral spine throughout performance of the squat, avoiding any excessive spinal flexion or extension. (Schoenfeld, 3501) Ergonomic Directions: Lower and lift with your legs, not your back Pilates Cues: Maintain a neutral pelvis in relation to a neutral spine Focus on hinging at the hip joint (hip disassociation) to maximize leg muscle use Focus on a balance of strength in the leg Pilates Muscle Focus: Hamstring and glut stretch and strength, hip flexor control, knee extensor control Pilates Principles: Awareness, balance, center, control, efficiency, precision Deep flexion in the front of the hip joint and a lengthening of the hamstring muscles in the back of the hip joint allows for a larger range of motion at the hip joint instead of at the lumbar spine. Given the close relationship between movement at the hips, pelvis, and lumbar spine during dynamic squatting, hip mobility is extremely important for proper squat performance Poor joint mobility can lead to greater forward lean and thus increased spinal shear. (Schoenfeld, 3504). 8

movements (potentially loaded) (carpentry, washing dishes, fixing equipment, shoveling snow) Ergonomic Directions: Work and maintain arm movements as close to your torso as possible, in a frontal

9 Movements of the Arms Regardless of the body s position in space, the movement of the arms in relation to the torso. Arm movements might involve: Lifting an object (picking up an object from any height) Sustained arm movements (not loaded) (preparing food, computer work, driving heavy equipment) Active arm movements (potentially loaded) (carpentry, washing dishes, fixing equipment, shoveling snow) Ergonomic Directions: Work and maintain arm movements as close to your torso as possible, in a frontal position Pilates Cues: Anchor and stabilize the scapulae to provide more freedom and less stress in the shoulder joint and neck during arm movements Anchor and stabilize the scapulae to mitigate rounding of shoulders and kyphosis in thoracic spine Pilates Muscle Focus: Lower trapezius, latissimus dorsi, serratus anterior Pilates Principles: Awareness, balance, breath, center, control, efficiency, flow, precision Whether carrying something heavy with the arms, working on a physical task in front of you, or even just stretching and reaching away from your center of gravity, good shoulder alignment will help avoid neck, upper back, and shoulder injuries. Maintaining good shoulder mechanics is less about arm strength, than it is about using back stabilizing muscles to stabilize the shoulder joint. Weakness of the scapulothoracic muscles potentially leads to abnormal positioning of the scapula, disturbances in scapulohumeral rhythm, and generalized shoulder complex dysfunction. The serratus anterior and lower trapezius are the most commonly weak or inhibited muscles of the scapulothoracic joint that may lead to abnormal movement. (Paine and Voight, 620). 9

10 Sitting Posture Postural stability at the desk for short or sustained periods of time. Sitting posture applies to: Sustained or temporary work at a desk or in a vehicle Recreational posture at meals, on the sofa, etc.- basically most of our unconscious moments of rest! Ergonomic Directions: Keep your back straight and don t round your low back Pilates Cues: Maintain a neutral spine to include a neutral pelvis Use transverse abdominus and obliques to engage the core without rounding the lumbar spine Pilates Muscle Focus: Co-contraction of the transversus abdominus, abdominal obliques, and the multifidus Pilates Principles: Awareness, balance, breath, center, concentration, control, efficiency, precision, harmony While using the same spinal stabilization cues as for the squat above, sitting posture entails more stamina of postural control. Additional Pilates principles of breath, concentration, and harmony can be taught and used to sustain this practice. Ergonomic Directions: Keep your head, neck, and shoulders back to avoid a slouching upper torso Pilates Cues: With a neutral spine and pelvis, anchor the shoulder blades down the back. Balance the head and neck over the spine focusing on upper back extensors Pilates Muscle Focus: Lower trapezius, serratus anterior, latissimus dorsi, upper erector spinae back extensors Pilates Principles: Awareness, balance, breath, center, concentration, control, efficiency, precision, harmony 10

11 In addition to the cues given above for arm movements, strengthening upper back extensors and muscles that aid in scapular stability will help keep the neck aligned on top of the spine and keep tension away from shoulder and arm muscles when lifting or performing repetitive movements. A BASI mat program is an excellent way to develop the core stability of McMurdo Station employees. I propose providing a twice-weekly beginner/intermediate, evening mat class and encourage a few key exercises to be added to people s morning work center stretch sessions. Note that special attention will be paid to the exercise objectives of trunk and pelvic stability for their postural benefits. In addition to the mat program, I will provide a more thorough BASI Block System equipment program to individuals. Unfortunately, due to the remoteness of Antarctica, mail is limited and there is no personal space for large pieces of equipment. I have created a program using a homemade Step Barrel, resistance bands to mimic Cadillac springs exercises, as well as a few other props. The Step Barrel is chosen to help those who want to begin some more intermediate or advanced mat exercises in a supported fashion. It can also help those with previous back injuries perform some abdominal work without the contraindicated movement of forward flexion. The resistance bands provide for strength and range of motion work necessary for the limbs. 11

12 CONCLUSION The above body mechanics diagrams are broken down to focus on specific areas of the body, yet they are often combined together in functional movement and tasks, no matter what the body s actual position is in space. Once one learns to properly engage the back and shoulder blades for proper arm mechanics, this will enhance the posture of sitting or the mechanics of lifting. Once one practices a neutral pelvis while sitting, they can bring this awareness to squatting as well. This specificity builds connections over time and Pilates exercises within the BASI Block System are perfectly suited to teach this awareness. A perfect complement to the notion of core stability, spinal articulation is also important and often overlooked in other forms of exercise. Though it is not a component of ergonomic movement per se, it is part of a healthy spine that assists in injury prevention. Additionally, the importance of alignment and working the body symmetrically is critical to the success of a Pilates program assisting with ergonomic tasks. BIBLIOGRAPHY 1. Isacowitz, Rael and Clippenger, Karen, Pilates Anatomy, Human Kinetics, Schoenfeld, Brad J., Squatting Kinematics and Kinetics and Their Application to Exercise Performance. Journal of Strength and Conditioning Research 24(12): , Paine, Russ and Voight, Michael L., The Role of the Scapula. International Journal of Sports Physical Therapy, 2013 Oct.; 8(5):

13 Sample BASI Pilates Mat Program for McMurdo Station, Antarctica Community BASI BLOCK LEVEL EXERCISE RELEVANT OBJECTIVES/ SPECIFIC BENEFITS FOR THIS PROGRAM CONNECTION TO EVERYDAY TASKS Beginner Leg Lifts, Leg Changes Pelvic stabilization, hip disassociation Squats, Sitting Posture Pelvic Curl Spinal articulation *Spinal Range of Motion FOUNDATION All Levels Supine Spine Twist Chest Lift Chest Lift w/ Rotation Pelvic stabilization Squats, Sitting Posture ABDOMINALS SPINAL ARTICULATION LATERAL FLEXION/ ROTATION Intermediate Leg Circles Pelvic stabilization Squats, Sitting Posture Beginner Roll Up Spinal articulation *Spinal Range of Motion Intermediate Hundred Trunk/ scapular stabilization Squats, Sitting Posture Criss Cross Trunk stabilization Squats, Sitting Posture Beginner Spine Stretch Hamstring stretch, scapular stabiliz. Squats, Sitting Posture Intermediate Rolling Like a Ball Trunk/ scapular stabilization Sitting Posture Roll Over Hamstring stretch, hip disassociation Squats, Sitting Posture Beginner Side Lift Trunk stabilization Sitting Posture Intermediate Saw Back extensor control, scap. stabiliz. Squats, Arm Movements, Sitting Posture Side Kick Trunk stabilization Squats, Sitting Posture LEG WORK Beginner Intermediate Side Leg Lift Adductor Lift Pelvic stabilization Squats, Sitting Posture Leg Forward w/ Lifts Pelvic stabilization Squats, Sitting Posture Prone Knees Bent (Magic Circle) Pelvic stabilization Squats BRIDGING BACK EXTENSION Beginner Back Support Back extensor/ hamstring strength Squats, Sitting Posture Front Support Scapular stabilization Arm Movements All Levels Push Up Trunk stabilization Arm Movements Intermediate Shoulder Bridge Prep Pelvic stabilization, hamstring strength Squats Beginner Back Extension Upper back extensor Strength Arm Movements, Sitting Posture Intermediate Single Leg Kick Upper back extensor Strength Arm Movements, Sitting Posture Swimming Trunk stabilization Arm Movements, Sitting Posture 13

14 BASI Pilates Equipment Program for McMurdo Station, Antarctica Community BASI BLOCK CATEGORY LEVEL EQUIPMENT EXERCISE RELEVANT OBJECTIVES/ SPECIFIC BENEFITS FOR THIS PROGRAM CONNECTION TO EVERYDAY TASKS WARM UP (Abdominals) Beginner Mat Arc (Step Barrel) Single Leg Changes Supine Spine Twist Overhead Stretch Chest Lift Pelvic lumbar stabilization, hip disassociation Spinal rotation Thoracic and shoulder stretch and shoulder mobility Pelvic stabilization, thoracic stretch, abdominal strength Squats *Spinal Range of Motion, Sitting Posture Sitting Posture Sitting Posture FOOT Beginner/ Int. 10 Wall Foot Series (standing) Hip disassociation, leg strength Squats Roll-Up w/ Roll-Up Bar Spinal articulation, abdominal strength *Spinal Range of Motion ABDOMINALS Beginner/ Int. Springs Hundred Prep Bottom Lift w/ Roll-Up Bar (straight legs on fitness ball) Trunk stabilization, abdominal strength, scapular stabilization Trunk and scapular stabilization, spinal articulation Squats, Arm Movements Arm Movements Short Box Flat Back Trunk stabilization Sitting Posture Inter./ Adv. Springs Double Legs in Straps Pelvic lumbar stabilization, abdominal strength Squats 14

15 Double Legs in Straps w/ Rotation Pelvic lumbar stabilization, abdominal oblique strength Squats Beginner Springs Basic Leg Springs Series Pelvic lumbar stabilization, hip disassociation Squats, Sitting Posture HIPS Intermediate Springs Single Leg Supine Series Lateral pelvic stabilization, hip disassociation, and challenges each side separately Squats, Sitting Posture Arc (Step Barrel) Leg Series Pelvic lumbar stabilization, leg strength, challenges hip joint range of motion Squats, Sitting Posture SPINAL ARTICULATION Beginner Mat Pelvic Curl Spinal articulation, hamstring control *Spinal Range of Motion Intermediate Mat Roll-Over Abdominal control *Spinal Range of Motion STRETCHES Beginner/ Int. Arc (Step Barrel) Kneeling Lunge Hamstring and hip flexor stretch Squats Shoulder Stretch Lying Side Thoracic and shoulder stretch Arm Movements, Sitting Posture Orbit*, or Foam Roller Knee Stretch- Flat Back Trunk and scapular stabilization Squats, Arm Movements, Sitting Posture FBI 1 Intermediate Orbit* Modified Upstretch 2 Trunk and scapular stabilization Squats, Arm Movements, Sitting Posture ARMS Beginner/ Int. Springs Arms Sitting Series (on large fitness ball) Trunk and scapular stabilization Arm Movements, Sitting Posture 15

16 Intermediate Springs Arms Standing Series Trunk and scapular stabilization Arm Movements, Sitting Posture LEGS Beginner Springs Leg Press Standing Leg strength, hip disassociation and trunk stabilization, functional balance and control of leg movements Magic Circle Prone Knees Bent Leg strength, pelvic lumbar stabilization Squats Squats, Sitting Posture Intermediate Springs Hamstring Curl (on box) Leg strength, scapular stabilization Squats LATERAL FLEXION/ ROTATION Beginner Arc (Step Barrel) Side Lift Trunk stabilization, abdominal oblique strength Squats, Sitting Posture Mat Side Kick Pelvic and trunk stabilization Squats, Sitting Posture Inter./ Adv. Fixed Bench Side Lift Emphasis on stretch and strength couplet of abdominal obliques Squats, Sitting Posture BACK EXTENSION Beginner Intermediate Arc (Step Barrel) Springs Swan Prep Upper back extensor strength Arm Movements, Sitting Posture Pulling Straps 2 (on bench) Scapular stabilization, upper back extensor strength Arm Movements, Sitting Posture * The Orbit (Balanced Body) is a 4 tall platform on castors that can mimic the movement of a Reformer carriage yet provide an additional 360º stability challenge. 16

Forward Head Posture. Laura Hegle. August 13, Mt Shasta, Ca. Davis, Ca

Forward Head Posture. Laura Hegle. August 13, Mt Shasta, Ca. Davis, Ca Forward Head Posture Laura Hegle August 13, 2017 2016-2017 Mt Shasta, Ca Davis, Ca Abstract For every inch that your head protrudes forward from its proper alignment, it increases the weight of the head