Strengthening and Stretching the. Hamstrings through BASI Pilates

Transcription

1 Strengthening and Stretching the Hamstrings through BASI Pilates Robyn Boardman June 2017 Ballito, South Africa 1

2 A B S T R A C T This paper is aimed at researching means of improving of hamstring flexibility and strength using the BASI Pilates Comprehensive Program, as well as the importance of both stretching and strengthening the hamstring muscles. The effect that tight, inflexible hamstrings has on one s posture is also outlined. Two different exercise programs were created, each containing specific exercises targeting the hamstring muscles. 2

3 C O N T E N T S Anatomical Description and Diagram 4 Introduction 4 Factors Affecting Flexibility Types of Stretching 5 6 The Postural Effect of Tight Hamstrings 7 BASI Pilates Program One 8 BASI Pilates Program Two 9 Results 11 Conclusion 12 Bibliography 13 3

4 ANATOMICAL DESCRIPTION AND DIAGRAM (Moore, Agur and Dalley, 2015) The hamstrings are a group of skeletal muscles made up of three individual muscles - the Semimembranosus, the Semitendinosus, and the Biceps Femoris, which is made up of a long head and a short head. The hamstring muscles are highlighted in the above diagram. The hamstrings are responsible for knee flexion, and assist the gluteal muscles with hip extension. The hamstrings also play a role in our postural alignment. MUSCLE PROXIMAL ATTACHMENT DISTAL ATTACHMENT Semitendinosus Ischial tuberosity Medial surface of superior part of tibia Semimembranosus Ischial tuberosity Posterior part of media condyle of tibia Biceps Femoris Long head: Ischial tuberosity Short head: Linea aspera and lateral supracondylar line of femur Lateral side of head of tibia (Moore, Agur and Dalley, 2015) 4

5 Skeletal muscles are voluntary muscles. Tiny parallel threads called myofibrils are grouped together to form muscle fibers - these are your muscle cells. These muscle fibers then form thicker bundles called fascicles which then combine to form the muscle organ (eg. Biceps Femoris). The myofibrils are divided lengthways into sarcomeres, which are made up of two proteins known as actin and myosin. When a muscle contracts, the sarcomeres contract, and become shorter. When a muscle stretches, the sarcomeres lengthen. This lengthening of the muscle is what we are trying to achieve in order to work towards hamstring flexibility. (Fasciculus Muscle Diagram, 2018) Flexibility can be defined as the range of motion of a given joint or group of joints or the level of tissue extensibility that a muscle group possesses (Verywell Fit, 2018). With balance being one of the ten principles of BASI Pilates, it is important to find the balance between strengthening an muscle, as well as lengthening it. There are many factors that affect flexibility of a muscle; here are a few key factors: 1. Joint Structure: Some joint structures have greater range of motion than others - for example, a ball and socket joint has a greater range of motion than a hinge joint. 2. Age and Gender: Flexibility decreases as one increases with age. This is partly due to the fibrous connective tissue that takes the place of a muscle through fibrosis. Women are also naturally more flexible than men. 5

6 3. Body Temperature: Muscles increase in flexibility when the core temperature of the body is increased. 4. Muscle Elasticity: Muscle tissue that is scarred form previous injury is not very elastic and can therefore be inflexible. Flexibility can be improved through stretching. There are a few different types of stretching that can be used to increase muscle flexibility: 1. Ballistic stretching: This stretching type uses momentum of a moving limb in order to force it beyond its normal range of motion. This is not a safe form pf stretching and can lead to injury. 2. Dynamic stretching: This is the controlled movements of your body that gently take you to your range of motion limit (eg. Spine Twist in the BASI Pilates Matwork). 3. Active stretching: Assuming a position and holding it, using only the strength of your agonist muscle. 4. Passive stretching: Assuming a position and holding it with another part of your body, or with the assistance of a partner or apparatus (eg. Stretches on the Ladder Barrel). 5. Isometric stretching: This type of stretching involves the resistance of muscle groups through isometric contractions. This stretching type also helps develop strength in the contracted muscle (eg. Lie on the floor with your one leg lifted up at 90 degrees. A partner pushes against your leg while you attempt to lower your leg to the ground. Hold this for about 10 seconds, and then relax the muscle completely and stretch it). (Web.mit.edu, 2018) 6

7 Tight and inflexible hamstring muscles have a profound impact on our posture. When the hamstrings are tight, it causes the pelvis to tuck into a posterior tilt position. This causes less of a natural lordosis in the spine and puts excessive strain on the lower back. This postural alignment caused by tight hamstrings is referred to as flat back postural alignment. The ideal posture and flat back posture are compared in Image 1 below: Image 2 Image 1 Two different BASI Pilates programs were created to target hamstring strength and flexibility, and were completed on every alternate day (swapping between programs 1 and 2, with a day of rest in between). The programs are listed and discussed below: 7

8 B A S I P I L A T E S P R O G R A M O N E BLOCK EXERCISE REASON BEHIND EXERCISE CHOICE Warm Up Footwork Abdominals Hip Work Spinal Articulation Stretches Fundamental: Pelvic Curl Spine Twist Supine Chest Lift Chest Lift with Rotation Cadillac Footwork: Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Single Leg Heel Single Leg Toes Standing Pike Standing Pike Reverse Basic Leg Springs: Frog Circles Down/Up Walking Bicycle Bicycle Reverse Monkey Original Tower Standing Lunge Pelvic curl utilizes the hamstrings, and can encourage maximum engagement when done correctly. The Cadillac encourages maximum use of the hamstring muscles, when compared to the footwork done on the other equipment. The act of keeping the tailbone down and pelvis in neutral while straightening the legs also encourages a stretch in the hamstrings. Both of these exercises involve the upper body flexed over the legs, which brings about a hamstring stretch - especially on the inhale as the pedal is lowered. The muscle focus of this Hip Work are the hamstrings, as opposed to the Hip Work done on the Reformer where the muscle focus is on the hip adductors. The Monkey Original promotes a deep hamstring stretch, as the trunk is flexed over the legs, but the spine is in extension. The plantar/dorsiflexing of the feet also deepens the stretch of the hamstrings and calf muscles. Tower requires the use of the hip extensor muscles (with the concurrent use of the abdominals) in order to lift the bar with straight legs. Hamstring engagement can be encouraged with the cue of pushing one s legs and toes into the bar. This stretch specifically targets the hamstring muscles, along with he hip flexors. The hamstring stretch can be intensified by bringing the pelvis into a slight anterior tilt. 8

9 Full Body Integration 1 Arm Work Full Body Integration 2 Leg Work Lateral Flexion Back Extension Sitting Forward Saw (Cadillac) Arms Sitting Series (Reformer): Chest Expansion Biceps Rhomboids Hug-A-Tree Salute Tendon Stretch (Reformer) Leg Press Standing Hamstring Curl (Wunda Chair) Side Stretch (Wunda Chair) Swan Basic (Wunda Chair) One of the objectives of the Sitting Forward is a hamstring stretch. The trunk flexed over the legs with dorsiflexed feet, accompanied with back extension on the diagonal line, all promotes a deep hamstring stretch. The muscle focus of the Saw on the Cadillac is the hamstring muscles, and a hamstring stretch is one of the objectives. The act of sitting upright with a straight spine and your legs lengthened can act as a hamstring stretch for someone with tight hamstrings. The trunk being in deep flexion and the heels lowered over the carriage edge triggers a deep hamstring stretch for those with tight hamstrings. The muscle focus of Leg Press Standing and the Hamstring Curl is the hamstring muscle group. This muscle activation can be intensified with the cue of pulling the pedal towards you rather than just pushing the pedal down. This cue works for both exercises. This movement doesn t activate a stretch, but it does require the lengthening of the leg that is not hooked over the edge of the chair. This requires the activation of the gluteal and the hamstring muscles in order to keep the legs in line with the trunk. B A S I P I L A T E S P R O G R A M T W O BLOCK EXERCISE REASON BEHIND EXERCISE CHOICE Warm Up Fundamental: Pelvic Curl Spine Twist Supine Chest Lift Chest Lift with Rotation Pelvic curl utilizes the hamstrings, and can encourage maximum engagement when done correctly. 9

10 Footwork Abdominals Hip Work Spinal Articulation Stretches Full Body Integration 1 Reformer Footwork: Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Single Leg Heel Single Leg Toes Pike Sitting Hamstring Curl 1, 2 and 3 Single Leg Supine (Cadillac): Frog Circles Down/Up Hip Extension Bicycle Bicycle Reverse Bottom Lift and Bottom Lift with Extensions Shortspine Kneeling Lunge Upstretch 1 and Elephant The hamstrings and the quadriceps are both muscle focuses for footwork on the Reformer. It also encourages length in the hamstrings when the legs are extended on the exhale. The hamstrings experience a stretch as they are lengthened on the front edge of the chair with e trunk in deep flexion. Hamstring Curl 1, 2 and 3 require lifting the straight leg up, and the pulsing of the leg toward the flexed trunk - this will promote a stretch for people with tight hamstrings. The muscle focus of this Hip Work are the hamstrings, as opposed to the Hip Work done on the Reformer where the muscle focus is on the hip adductors. Bottom Lift and Bottom Lift with Extensions requires deep activation form the hamstrings in order to keep the carriage on the stopper. Hamstring engagement can be encouraged with the cue of pulling the bar toward you. Shortspine also promotes a hamstring stretch - as the legs are lifted over the trunk, the tailbone must remain heavy and try stay as close to the carriage as possible. This stretch specifically targets the hamstring muscles, along with he hip flexors. The hamstring stretch can be intensified by bringing the pelvis into a slight anterior tilt. A stretch in the hamstrings is present in people with tight hamstrings, and the pelvis must be lifted high toward the ceiling in a slight anterior tilt. 10

11 Arm Work Full Body Integration 2 Leg Work Lateral Flexion Back Extension Rowing Front 2 Rowing Back 1 Tendon Stretch (Wunda Chair) Full Lunge Side Pike Pulling Straps 1 Pulling Straps 2 The act of sitting upright with a straight spine and your legs lengthened can act as a hamstring stretch for someone with tight hamstrings. The trunk being in deep flexion triggers a deep hamstring stretch for those with tight hamstrings. The muscle focus of of the Full Lunge is the hamstring muscle group. This muscle activation can be intensified with the cue traction the heel that is on the chair towards you. This movement doesn t activate a stretch, but it does require the legs to remain straight, which is preferable when trying to lengthen the hamstrings. This requires the activation of the gluteal and the hamstring muscles in order to keep the legs in line with the trunk. R E S U L T S The results after doing Program 1 once can be seen in Image 3 below. The difference in hamstring flexibility from the start of the session compared to the end of the session was measured during the roll down. In the bottom phase of the roll down, the client put their hands against their legs, and a small horizontal line was drawn in line with the tip of the third finger. This Hamstring Flexibility Comparison can be seen as line A in the image below. After the session, a roll down was done to complete the program. Another line (line B) was drawn, also in line with the tip of the third finger. The difference in hamstring flexibility can be seen in the image. 11 Image 3

12 The results after doing Program 2 once can be Hamstring Flexibility Comparison seen in Image 4 below. The hamstring flexibility measurements were conducted the same way as mentioned in Image 3. Image 4 C O N C L U S I O N As seen in the above images, an increase in hamstring flexibility was present after the sessions were complete. Although this is not a long term change in flexibility, regular repetition of these programs will result in a long term change in both hamstring strength and flexibility. It also shows that an entire workout revolving around strength and flexibility of the hamstrings is more effective in increasing the flexibility than just a single stretch. Completing these programs on a regular basis will also have an affect on your posture and pelvic/spinal alignment, resulting the lessening or complete loss of any lower back discomfort. 12

13 B I B L I O G R A P H Y 1. Moore, K., Agur, A. and Dalley, A. (2015). Essential clinical anatomy. 5th ed. Philadelphia: Lippincott Williams & Wilkins, p Verywell Fit. (2018). How to Improve Flexibility. [online] Available at: [Accessed 26 Sep. 2018]. 3. Fasciculus Muscle Diagram. (2018). [image] Available at: ai2-vision-textbook-dataset/dataset_releases/rc2/train/question_images/ muscle_fiber_7088.png [Accessed 26 Sep. 2018]. 4. Sports Rec. (2018). Tight Hamstrings and Posture. [online] Available at: [Accessed 29 Sep. 2018] Types of Postural Alignment. (2018). [image] Available at: imprintpilates.files.wordpress.com/2013/02/posture-problems1.png?w=640 [Accessed 29 Sep. 2018]. 6. Force Coupling Of The Hips. (2018). [image] Available at: q=tbn:and9gcs_mxmurj3vr42hrku0xtj1nckessfwgtcvcursykegvvztsmwk [Accessed 29 Sep. 2018]. 7. Isacowitz, R. (2012). Wunda Chair & Ladder Barrel Movement Analysis Workbook. Body Arts and Science International. 8. Isacowitz, R. (2012). Reformer Movement Analysis Workbook. Body Arts and Science International. 9. Isacowitz, R. (2012). Cadillac Movement Analysis Workbook. Body Arts and Science International. 13