PILATES CONDITIONING FOR SURFERS

Transcription

1 PILATES CONDITIONING FOR SURFERS Michelle Hopper January 11, 2018 Body Arts and Science International Comprehensive Teacher Training Program 2013 Jen Pearlstein Oceanside CA

2 ABSTRACT Modern surfing is a strenuous, competitive sport that requires great physical skill and technique. Surfers place high demands on their bodies: paddling in a prone position for extended periods while looking ahead for waves; pulling hard through the water with their arms then dynamically popping up to their feet to catch waves; modern surfing involves torso twisting and agile footwork under significant force. The combined impact of these stressors generates wear and tear to the shoulder joints, the hips and knee, but most acutely impacts the cervical, thoracic and lumbar spine. This research focuses on the effects of surfing on the lower back as well as the flow of surrounding joints and muscles during surfing. Pilates conditioning addresses all the needs for a surfer s body: awareness, balance, flexibility, control, center, endurance, strength, flow and harmony. 2

3 TABLE OF CONTENTS Abstract.. 2 The Surfer s Body..3 Case Study.4 BASI Conditioning Program.5 Conclusion..6 Bibliography 7 3

4 THE SURFER S BODY The Surfer s body hugs the board lying prone and paddling through the waves in thoracic flexion of the spine while the head is held up with cervical flexion of the spine to keep the chest off the board and look ahead at oncoming waves. Weak abdominal muscles along with lack of co-contracting abilities, puts extra strain on the thoracic spine but mostly strains the thoracolumbar junction (T12- L1) causing lower back pain. The pop-up maneuver engages the core and pectoral muscles, and is an explosive push-up movement. The actual act of standing and riding the wave requires thigh strength, and engages all the postural muscles. The legs very rarely reach a fully extended position and over time can cause hamstring and hip flexor tightness. Both tightness in the hamstrings and bent knee standing posture on the board can bring about a Fatigue-like faulty posture. Back pain is a consistent complaint from avid surfers. In many cases, strengthening exercises are the most beneficial form of treatment. While conventional exercise (using traditional gym equipment) can build sufficient muscle strength, Pilates forces the body to build strength and stability through core-driven exercises. Pilates provides a strengthening platform for the surfer s abdominals that in turn will support the back and alleviate pressure from the spine allowing other body joints to move independently and with more ease. 4

5 The spine is made up of three segments. When viewed from the side, these segments form three natural curves. The "c-shaped" curves of the neck (cervical spine) and lower back (lumbar spine) are called lordosis. The "reverse c-shaped" curve of the chest (thoracic spine) is called kyphosis. These curves are important to balance and they help us to stand upright. If any one of the curves becomes too large or small, it becomes difficult to stand up straight and our posture appears abnormal. In order to achieve good alignment and mechanics the body needs strong abdominal muscles and back muscles which need to be used efficiently and correctly. The two most important muscles that have been singled out by research, as having the most significant effect on stabilization (and prevention of back pain), are the transverse abdominals and the multifidus back extensor muscles. 5

6 Case Study Jasper Hopper is a 47-year old male who has been surfing recreationally since the age of 16. He is an executive recruiter and spends most of his work hours in front of a computer. Jasper does gym workouts and walks for fitness training plus Pilates twice a week. Jasper found Pilates after sustaining a very rare Long Thoracic nerve Palsy injury in 6

7 2009. There was permanent trauma to his right serratus anterior and surrounding nerves. After four years of rehabilitation he regained the use of his right arm and was able to fully surf again. However, over time, Jasper s body was showing signs of compensation from the loss of the serratus anterior power. He presented initially with low back pain (L3 & L4) as well as burning sensations in the serratus areas after surfing. He presented with a Fatigue posture, showing tightness in the psoas and hamstrings. His thoracic spine extension was limited and he lacked core strength and control. He showed slight interior rotation of the shoulders. To address his challenges, we started with basic strengthening of the core and improving strength and extension in both the thoracic and lumbar spine. We focused on co-contracting form and articulation of the spine. We then added scapula-humeral rhythm exercises to stabilize the scapula and maintain the serratus that remains permanently limited from the nerve injury. We also strengthened the erector spinae to support the area. We then addressed range of motion of the pectoralis major, minor, and lattissimus dorsi muscles to encourage exterior rotation of the shoulder and engagement of the erector spinae. To help offset the posterior tilt in his pelvis, we aimed to strengthen both the hip flexors and hamstrings along with his quadriceps. All sessions were designed as a full body workout to achieve balanced control throughout. Overhead extensions of the arms were limited or done with easy resistance to accommodate the lack of power from the serratus anterior. After four months of Pilates conditioning Jasper experienced less low back pain and less fatigue in his serratus after surfing. He had considerably improved his thoracic spine extension and improved abs strength and control. His right scapulae was more supported and moved 7

8 with better mechanics. His posterior tilt of his pelvis was not yet corrected but he was working hard at maintaining neutral spine in sessions and he was gaining flexibility and control in his hamstrings and thighs. Pilates Program Goals 1. Strengthening the Lumbar Spine and Pelvis: Transverse Abdominals Multifidus Pelvic Floor Muscles 2. Strengthening the Scapulothoracic Area: 8

9 Trapezius Rhomboids Levator Scapulae Serratus Anterior Erector Spinae 3. Stretching and strengthening the Hamstrings and Thighs: Semimembranosus Semitendinosus Biceps femoris Rectus Femoris Vastus Medialis Vastus Lateralis Vastus Intermedius 4. Stretching and strengthening the Hip Flexors: Psoas Iliacus Iliopsoas 5. Stretching the Pectoralis Major and Lattissimus Dorsi The Work using the BASI block system Warm-up Warm up Series on Cadillac Roll-up w/ roll-up bar Mini roll-ups 9

10 Mini roll-ups w/ oblique Roll-up top loaded Roll-up bottom loaded Footwork Footwork on the Reformer Abdominals Hundred on Reformer Abdominals w/ Legs in Straps Series on Reformer Hip Work Single Leg Supine on the Cadillac Frog Hip Extensions Bicycle Spinal Articulation Monkey Tower Prep Stretches Over the Barrel Shoulder Stretch 2 Hamstring stretch Full Body Integration 1 Push Through Series on the Cadillac Sitting Forward Thigh Stretch with Roll up Bar Arm Work 10

11 Push through Series on the Cadillac Scapula Glide Sitting Side Leg Work Squats with hands in straps and springs on the Cadillac Lateral Flexion/Rotation Butterfly on the Cadillac Extension Swan on floor on the Wunda Chair Back extension single Arm on the Wunda Chair Conclusion A Surfer s body needs strong core strength along with good thoracic extension to help support the lower back. Stabilization of the core and back will support proper mechanics of the scapula and shoulder joints. Surfers need to maintain balance between strength and flexibility in their leg muscles to help support healthy posture and avoid strain on the lower back through a posteriorly tilted pelvis. Pilates provides precise attention to large and smaller supporting muscles while requiring the body to be aligned and balanced throughout all movements. It allows the body to heal and prevent injuries and provides a platform for surfers to maintain and support their bodies in their dynamic sport. 11

12 Bibliography Isacowitz, Rael Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, 2013 Snyder, Rocky Fit to Surf: The Surfer s Guide to Strength and Conditioning, 2003 Siler, Brooke: The Pilates Body Herdman, Alan: Pilates Plus JessicaValantPilates.com Orthoinfo.aaos.org 12