Rehabilitating the Rider through Pilates

Transcription

1 Rehabilitating the Rider through Pilates Heather Andrews February 27, 2019 Body Arts and Science International Comprehensive Teacher Training Program 2017 Glendale, CA 1

2 ABSTRACT Ever since I was a little girl, I ve always wanted to ride horses. My family wasn t able to afford lessons. That dream has styed with me into my adulthood. After having my son, I decided it was time to take my first riding lessons. It was then I discovered just how weak my core was after being pregnant. I immediately began my Pilates practice simultaneously. Right away I saw the symmetry between the two disciplines and how they blended beautifully. I made life long lasting friendships in both fields. After hearing about so many injuries and body issues from my riding friends, I knew this was my opportunity to help a community I cared deeply about and begin my journey as Pilate s instructor. Suzanne was my first client and stuck with me throughout my teacher training. She owns, trains and jumps horses. The program I designed for her has increased her flexibility, kept her strong to prevent injury and maximized her performance as a rider. 2

3 TABLE OF CONTENTS Abstract 2 Table of Contents..3 Anatomical Description.4 Center of Gravity, Core Stability...5 Symmetric Posture 7 Case Study..8 Conditioning Program.9 Conclusion..11 Bibliography.12 3

4 Center of Gravity Anatomical Description The goal of horseback riding is for the rider to be one with the horse. Riding is horse is a dynamic exercise. Your posture must change with the horse s constant motion and this demands balance, strengthen and flexibility. The key to finding your balance is maintaining your center of gravity. The center of gravity of the human body lies slightly anterior to the first or second sacral segment. Understanding where the center of gravity lies is an important element in fully understanding the biomechanics of the exercise. (Foundation Study Guide, 22) Every individual s COG varies depending on their body type and even their posture as displayed in the diagram 1 on page 5. Beneficial and not so beneficial compensations are made, not just in horseback riding but also in everyday activities depending on our COG. A long legged rider with a shorter torso (like in my case study Suzanne) will have a lower center of gravity then a short-legged rider who may take more impact in the lower lumbar spine and pelvis region. Careful analysis of a client s gait will often reveal these misalignments to incorporate into your Pilates program. 4

5 Diagram 1 An Advantageous Way of Using Our Body An Advantageous Way of Using Our Body. advantageous intention. n.d. Web. 26 Oct Core Stability The BASI Pilates method defines core stability as the strength of the muscles that support the pelvic-lumbar region, and the ability of them to work synergistically in an integrated and efficient way. It is the functional strength of the deepest, intrinsic muscles of the trunk, those muscles that support the spine, and offer stabilization and movement emanation from the core of the body. (Isacowitz 2006,1) 5

6 Core stability has everything to do with our balance. A rider needs to use all the trunk muscles to remain stable on top of the horse in order to protect the lower back and also relieve the rider of overuse of the adductors by pinching the horse with the knees. Balancing on a horse this way limits movement at the hip joint a locked leg can lead to excessive force on the both the hip and spine, moving with a horse requires the leg muscles to be flexible and supple. Using all the muscles of the core to control a horse can also prevent overuse of the shoulders. A deeper connection with the horse can felt when the core is engaged and leads to that ultimate feeling of oneness with the horse. 6

7 Symmetric Posture A rider s posture must be balanced and symmetrical even though most riders prefer a side and most of the movements in horseback riding are asymmetric. Most rider/horse communication is asymmetric, from bending your horse around your inside leg, with the outside leg behind the girth, to slightly moving one hip/seat bone to cue a flying change. All are imperceptible, necessary, and asymmetric. (The Rider s Fitness Program, 2004) A neutral spine is key is proper postural alignment and as important in the saddle. Lateral imbalances are common and are often attributed to handedness. Pilates can help balance the body by encouraging clients to lengthen the side the rider has shortened and giving more weight to the weaker side in order to balance the overall muscle tone. See the figure below to compare the postural imbalances in the saddle to Diagram 1 on page 5 to see the similarities. 7

8 Figures by Sandy Johnson Case Study Entering the horse world can be a bit daunting especially as a woman in her late 30s who has never really ridden a horse! The stables are full of mainly strong women (how awesome is that!) who care for and train the huge gorgeous creatures. Suzanne was the first person who welcomed me into the strange new world. She is a young 45, a mother of twins, and owns several horses and has been riding most of her life. At 5 9, her appearance is striking with long legs and a thin athletic build. Never one to take fitness classes really, she 8

9 prefers to be outdoors hiking her dogs for exercise. After an episode with frozen shoulder and a recent fall from her horse she decided to turn to Pilates for rehabilitation. She had never taken Pilates before and needed to begin with the basic fundamentals. Her hamstrings are extremely tight as is common in most riders. She also had a goal of more aerobic activity in order to keep up with the training her younger clients. Conditioning Program BLOCK EXERCISE Teach Lateral Breath SESSION # Reasoning/Notes Fundamental Mat 3 Roll downs Warm up Pelvic Curl Chest Lift 1-10 Suzanne had to be introduced to the Fundamentals as she had no prior Pilates experience Chest Lift w Rotation Foot Work Whole series including single leg and prehensile 0-21 The single legwork would help to balance out her sides. The right side being her dominant side Abdominal Work Reformer Hundred prep Tilt on Short Box 1-10 I included the Tilt to help her strengthen her abdominal oblique control 9

10 Fundamental Frog 1-10 Hip Work Circles Down Up Openings Intermediate Extended Frog Suzanne has extremely tight hips and suffered a hip injury from falling off her horse. Extended Frog Reverse Fundamental 21+ Bottom Lift Intermediate Spinal Articulation Bottom Lift w/extension Stretches Short Spine, Long Spine Fundamental Lunge Standing Shoulder stretch Pole series Lunge Kneeling Scooter Client has a tight lower back and could benefit from stretching the spine and feeling the length increase between the vertebrae Suzanne s hip flexors are so tight this stretch is imperative to helping her lengthen those muscles. Full Body Integration F/I Up Stretch1 Intermediate Round back,flat Back Elephant challenging for Suzanne due to hamstrings Also hard for her to keep a flat back in these exercises. Need to work on shoulder stabilization Stomach massage series 10

11 Arm Work Full Body Integration A/M Leg Work Fundamental- Reformer Arms Supine Series Wundachair- Shrugs Fundamental Arms Sitting Series N/A until after at least 21 sessions Fundamental Wunda- Leg Press standing Intermediate Leg work N/A 1-10 Client is a beginner and focusing on the fundamentals Also included Gluteal Side Lying Series & Gluteal Kneeling Series on the Mat Single Leg Skating 21+ Lateral Flexion/Rotation Side Lift Barrel Wunda-Side Stretch Mermaid Important to increase her lateral work for controlling the horse with her trunk as opposed to just her upper body Back Extension Wunda Swan Basic Breaststroke Prep 1-20 Client needs to increase thoracic extension because of rounded shoulder syndrome Conclusion Working with Suzanne has been a great experience for both of us. Breaking down the basics and helping her to find the mind/body connection through proper breathing and sending awareness to the areas she was trying to strengthen and stretch. She increased her flexibility in her 11

12 hamstrings just after 3 sessions. She gained more mobility in her shoulders also. Her core was always strong but her lateral flexion was poor. Now is able to find the rotation she required to stay in the saddle safely and control her horse from her torso without hurting her lower back. It s important to mention that Joseph Pilates regarded his method, which he called Contrology, as a way of life and a path to total health rather than merely a series of exercises. Certainly a holistic approach and life long process, rather that only a fitness regimen. (Isacowitz, Study Guide,6) She was patient with me as I began my journey as a teacher for which I am grateful. There was many a moment when I had to stop a session and refer to my books for proper breathing patterns to make sure we always got it right! Overall, she has progressed after 21 sessions to beginning the intermediate program. I feel she will be a long-term client. I couldn t be prouder of both us for taking on this rewarding journey together. 12

13 Bibliography Book Dennis, Diana. McCully, Johnny. Juris Paul. The Rider s Fitness Program. North Adams, MA: Storey Publishing, Isacowitz, Rael. Study Guide: Foundation Apparatus Program. Costa Mesa, California: Body Arts Science International, Wood, Samantha. Pilates for Rehabilitation. Champaign, IL: Human Kinetics, Web An Advantageous Way of Using Our Body, advantageousintention.com, n.d. Wed.26 Oct.2017 How Pilates Improves Riding, pilatesinthepines.com, Beth Glosten,