Journey to a Fitness Contest via Pilates

Transcription

1 Journey to a Fitness Contest via Pilates Gloria Johnson November 10, CAP Gig Harbor, WA

2 ABSTRACT In this paper, I will discuss the journey I embarked on with my lovely client, Charity, whose goal was to participate in her first all-natural fitness contest and finish as one of the top three finalists in her age group. By integrating the ten Pilates Principles and using the BASI Pilates repertoire, I was able to help Charity transform both physically and mentally as she prepared for her upcoming competition. Furthermore, I was able to keep her safe and not exacerbate residual issues from a partial C5 and C6 discectomy performed on her nearly seven years ago. I will provide an anatomical description of the cervical spine and present Charity s case study in further detail along with the progressive conditioning programs I designed for her. 2

3 TABLE OF CONTENTS SECTION PAGE NUMBER Title Page Abstract Table of Contents Anatomical Description with Diagrams... 4 Case Study... 6 Conditioning Program... 7 Conclusion Bibliography

4 ANATOMICAL DESCRIPTION Though the anatomical focus on this paper is on the cervical (neck) region, it is important to provide some context of where these vertebrae sit in relation to the other vertebrae present in the human spine. The spine is a flexible column formed by a series of bones called vertebrae. Within the spine are thirty-three vertebrae comprised of seven in the cervical (neck) region, twelve in the thoracic (chest) region, five in the lumbar (lower back) region, five in the sacral (pelvic) region, and four in the coccygeal (tailbone) region. The latter two sections of vertebrae are harder to distinguish in their individual states as these sections are fused to form two separate regions the sacrum, and the coccyx, respectively (Figure 1). Figure 1 The main function of the cervical vertebrae is to support the human head with an average weight of approximately ten to thirteen pounds. The cervical vertebrae are the smallest of all the vertebrae; they have cylindrical bones that lie in front of the spinal cord and stack up one on top of the other to make one continuous column of bones in the neck. The purpose of the cervical spine is to contain and protect the spinal cord, support the skull, and enable diverse head movement such as lateral flexion, rotation, bending forward and backward. 4

5 Our necks have the greatest range of motion because of two specialized vertebrae that are connected to the skull: the C1 and C2 vertebrae (Figures 2 and 3). The first vertebra (C1), also known as the Atlas, is ring-shaped and connects directly to the skull. This joint allows for the nodding or yes motion of the head. The second vertebra (C2), is known as the Axis, and is peg-shaped Figure 2 with a projection called the Odontoid, which the Atlas pivots around. This joint allows for the side-to-side or no motion of the head. Figure 3 The cervical vertebrae C3 through C6 share similar characteristics with most of the vertebrae throughout the spine: they have a vertebral body, vertebral arch and facet joints all of which help with supporting the skull, protect the spinal column and help to facilitate movement of the neck. The C7 vertebra is unique in that it is the largest of the seven cervical disks, as well as the easiest to feel during a manual examination, thanks to its prominent spinous process. Figure 4 5

6 Let us look a bit deeper into the C5 and C6 spinal segment, which consists of the C5 and C6 vertebrae and corresponding disks (Figure 4). This segment is located just beneath the middle of the cervical spine, and helps to provide the neck with structural support and flexibility. The C6 nerve root branches off from the spinal cord and travels down the arm enabling the elbow to flex and rotate, and the wrist to extend. This nerve root also provides sensation along the side of the forearm and into the thumb side of the hand. Due to its key roles in both neck mobility and support, this spinal segment is at risk for developing painful conditions from age-related degeneration or injuries. And, it is important to note that this segment is the most commonly herniated disk level. CASE STUDY My client s name is Charity, and she is a 42-year-old mother, grandmother, Air Force veteran, and small business owner of a local hair salon and spa. She has a keen interest and enthusiasm for physical fitness, nutrition and overall well-being. When Charity presented to me, she had just registered to compete in a local fitness contest her very first. Given this was unchartered territory she wanted to manage her expectations, so she set a goal to finish as one of the top three finalists in her age group. I learned during her physical history review, that because of an injury, she had undergone a partial discectomy of her C5 and C6 vertebrae approximately seven years ago. To this day there are times when her neck tires and she experiences overall fatigue and soreness. Despite that, Charity has been able to lead an active and fulfilling lifestyle both personally and professionally. I learned that a good portion of Charity s work day is spent standing and styling hair which requires her to frequently reach, bend and straighten her hands, arms, head and 6

7 upper body all which can impact her C5 and C6 spinal segment. I also learned that several times a week she has been performing multiple exercise modalities from walking to kickboxing to improve her overall fitness and prepare her physique for the fitness competition. Though she had some experience with mat Pilates years ago, she had an earnest desire to learn new repertoire and obtain the potential benefits from regularly practicing Pilates. I assured her, that if practiced regularly, Pilates would provide a reliable exercise program for her to increase her strength, flexibility, balance, as well as improve her overall muscle tone. CONDITIONING PROGRAM Using the BASI Block System, I designed two progressive training programs to help Charity strengthen her Powerhouse, back extensors and legs while helping to release her tight hamstrings and hip flexors. We agreed that by focusing on these areas she would feel stronger physically, mentally, and be ready with confidence for her upcoming competition. She would also enjoy these benefits while performing her every day and work activities. With safety being paramount in my mind, I made sure that exercises in both programs were not contraindicated to her cervical neck region. The first program (sessions one ten) focused on the introduction to Pilates: Safely using the equipment, introduction to repertoire (including muscle focus, exercise objectives), and its ten principles (i.e., awareness, balance, breath, concentration, center, control, efficiency, flow, harmony, and precision). I found that choosing one principle to focus on during each session not only fostered a positive tone and tenor, but it also helped to increase Charity s ability to identify and maintain her mind and body connection. 7

8 Block Selection of Exercises Performed During Sessions 1 10 Equipment Majority at Fundamental Level Warm Up Pelvic tilts; Pelvic curls; Spine twist supine; Chest lift; Chest lift with rotation; Leg changes; Leg Circles; Roll-up; Rest position Foot Work Parallel heels, parallel toes, small V toes, wide heels, wide toes, single leg heels, single leg toes; Calf raises; Prances Parallel heels, parallel toes, small V toes, wide heels, wide toes, single leg heels, single leg toes; Calf raises; Prances Abdominal Hundred prep; Hundred; Coordination Work Hundred prep Standing pike; Standing pike reverse Hip Work Frog; Circles down/up; Openings Supine leg series Spinal None Articulation Stretches Standing lunge; Kneeling lunge Shoulder stretch 1; Shoulder stretch 2; Gluteals; Hamstrings; Adductors; Hip Flexors Ladder Barrel Shoulder stretch; Overhead stretch; Side stretch; Spine twist standing Pole Full Body None Integration I Arm Work Arms supine series; Arms sitting series Arms standing series Ped-A-Pull Arms series Magic Circle Full Body None Integration II Leg Work Skating single leg Leg press standing Gluteal side lying series (initially without leg weights) Lateral Mermaid; Side over box Flexion/ Rotation Side stretch Side over prep Ladder Barrel Spine twist; Saw Back Breaststroke prep Extension Swan basic Swan prep Ladder Barrel Back extension; swimming; Cat stretch 8

9 During the second training program (sessions 11 20) I incorporated a selection of intermediate exercises and continued to integrate one or more of the Pilates principles into each session. Keeping the principles in mind helped to create a more fulfilling training experience for my client to further deepen her connection between mind, body and spirit. We continued to work on strengthening the Powerhouse, back extensors while releasing the hamstrings and hip flexors. Again, I chose not to include exercises that I believed could potentially exacerbate any residual issues in her cervical neck region (i.e., spinal articulation beyond the shoulder girdle, advanced back extension, advanced lateral flexion/rotation exercises, etc.). Block Selection of Exercises Performed During Sessions Fundamental and Intermediate Levels Warm Up Pelvic tilts; Pelvic curls; Chest lift; Chest lift with rotation; Leg changes; Leg Circles; Roll-up; Spine twist supine; Double leg stretch; Single leg stretch; Criss-cross Foot Work Parallel heels, parallel toes, small V toes, wide heels, wide toes, single leg heels, single leg toes; Calf raises; Prances Parallel heels, parallel toes, small V toes, wide heels, wide toes, single leg heels, single leg toes; Calf raises; Prances Parallel heels, parallel toes, small V toes, wide heels, wide toes, single leg heels, single leg toes; Calf raises; Prances Abdominal Hundred prep; Hundred; Coordination; Hamstring pull I and II; Work Teaser prep Hundred prep; Hundred; Coordination; Short box series (sans Climb-a-tree); Double legs in straps; Double legs in straps with rotation Mini roll-up; Mini roll-ups oblique; Roll-up top loaded Standing pike; Standing pike reverse Hip Work Spinal Articulation Frog; Circles down/up; Openings Circles down/up; Extended frog; Extended frog reverse Supine leg series; Supine single leg series Supine leg series Bottom lift; Bottom lift with extensions; Equipment Avalon 9

10 Block Selection of Exercises Performed During Sessions Equipment Fundamental and Intermediate Levels Continued Stretches Standing lunge; Kneeling lunge; Side split Shoulder stretch Shoulder stretch 1; Shoulder stretch 2; Gluteals; Hamstrings; Adductors; Hip Flexors Ladder Barrel Shoulder stretch; Overhead stretch; Side stretch; Spine twist Pole standing Full Body Elephant; Up stretch 1; Up stretch 2; Scooter; Reverse knee Integration I stretch; Stomach massage series Sitting forward; Side reach; Kneeling cat stretch; Thigh stretch w/rubar; Saw; Sitting back Arm Work Arms supine series; Arms sitting series; Arms kneeling series Arms standing series Side kneeling arm; Frog back; Triceps press sit; Triceps press prone; Shrugs Arms sitting series Avalon Arms standing series Ped-A-Pull Arms series Magic Circle Full Body None Integration II Leg Work Skating single leg Squats Leg press standing; Frog front; Backward stepdown Gluteal side lying series (initially without leg weights) Lateral Mermaid; Side over box Flexion/ Side lift with PTBar Rotation Side stretch; Kneeling side stretch Side over prep Ladder Barrel Side lift; Corkscrew; Spine twist; Saw; Side kick Back Breaststroke prep; Pulling straps I; Pulling straps II Extension Prone I Swan on floor; Swan basic Swan prep Ladder Barrel Back extension; Swimming; Single leg kick; Double leg kick; Cat stretch 10

11 CONCLUSION After completing twenty sessions, Charity has transformed her body to a new level of strength and flexibility with her neck, upper back and arms no longer tiring as easily. In addition, her core, back extensors and legs are markedly stronger; and, her hamstrings and hip flexors have achieved a greater range of flexibility. Through these physical improvements, Charity is now able to stand and style hair for longer periods of time without discomfort as well as attend to more clients. Other positive results include increasing her overall muscle tone and a flatter abdominal area (yay!) which allowed her to achieve her goal of placing third (out of 20!) in her age group in her first fitness competition. Before After Helping Charity to achieve her goal and watching her transform physically and mentally on this journey has been such a positive and rewarding experience. The BASI Block System allowed me to confidently identify and structure appropriate Pilates repertoire for each of Charity s sessions in a safe, effective, organized way. Thank you BASI Pilates, for creating and sharing this amazing system! 11

12 BIBLIOGRAPHY Books: Dimon, Jr. Theodore. Anatomy of the Moving Body: A Basic Course in Bones, Muscles, and Joints. North Atlantic Books, Dimon, Jr. Theodore. The Body in Motion: Its Evolution and Design. North Atlantic Books, Kapit, Wynn and Lawrence M. Elson. The Anatomy Coloring Book 3 rd Edition. Benjamin Cummings, Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, Isacowitz, Rael and Karen Klippinger. Pilates Anatomy. Human Kinetics, Websites and Diagrams: Anatomy of the Human Spine. Mayfield Clinic : Web. 2. Nov Know Your Neck: The Cervical Spine. Fairview Ebenezer. 2011: Web. 2. Nov Spinal Discs. Spine-health. 27. Peter F. Ullrich, Jr., MD (retired). Aug. 2009: Web. 5. Nov Cervical Vertebrae. Spine-Health. Paul J. Slosar, MD. 16. Aug. 2016: Web. 5. Nov Basic Introduction in Spine (Understanding Spine Problems). Slideshare.net. Mohamed Mohi Eldin, MD. 1. April. 2010: Web. 2. Nov