Standing Tall with Pilates

Transcription

1 Standing Tall with Pilates Alaina Mallory June 1, 2014 Comprehensive Course Physiologic Movement and Pilates-Brooklyn, NY

2 ABSTRACT Posture plays an important role in our well being and overall health. This paper will discuss ideal posture and how it can be achieved through pilates. Although there are several commonly seen postural deviations the focus is the effects of kyphosis-lordosis on the spine and muscles. A case study is presented of a 32 year old male with several minor postural imbalances and how we work to restore muscular balance. The detailed description of his proposed conditioning program and results are listed. 2

3 TABLE OF CONTENTS TITLE PAGE 1 ABSTRACT 2 POSTURE AND BETTER HEALTH- ANATOMY OF IDEAL POSTURE 4-5 CASE STUDY- POSTURE OF AN OFFICE WORKER 6 CONDITIONING PROGRAM 7-8 CONCLUSION 9 WORK CITED 10 3

4 POSTURE AND BETTER HEALTH As with most designs, the closer you stick with the original purpose the better it will function. The human body is no exception. With regards to posture, ideal posture would be a position that encourages the natural curves of the spine. Ideal posture is a more energy efficient stance for the body as it requires little muscle action to sustain it. Good alignment translates into less stress on the spine and more economical muscular activity. (BASI Comp. 41) As seen in Figure 1, when viewed laterally ideal posture would present with the following markers along the plumb line: ear lobe, cervical vertebra, glenohumeral joint, midway through the trunk, greater trochanter of femur, slightly anterior of midline of knee and slightly anterior of the lateral malleolus. FIGURE 1 4

5 When postural deviations are present this begins to put strain on the various muscles in the body. Commonly seen faulty postures are flat back, sway back or fatigue and hyperlordosis with kyphotic thoracic spine. (See Figure 2). In this paper the focus will be on the deviations of kyphodic-lordodic posture. As seen by the below figures in this deviation the head is tilted his away from the plumb line. Tight pectoral or chest muscles roll the shoulders forward. Someone with this type of posture may present with weak upper back extensors. The hyperlordosis in lower half of the body is also a result of an anterior tilt of the pelvis causing short and tight in the hip flexors. FIGURE 2 5

6 CASE STUDY Elijah is a 32 year old male in generally good physical shape. He spends 5 days a week as a sedentary office worker and enjoys weekends full of physical activity such a basketball and football. He is new to the Pilates method. Our first session served as an evaluation. This evaluation comprised of the roll down, a deliberate break down of the BASI Fundamental warm up, back extension and posture observation with reference to the plumb line. The session revealed Elijah s head falls slightly forward of the plumb line, indication of postural kyphosis of the thoracic spine and an anterior tilt of the pelvis. Range of motion in the shoulder and hip girdle was hindered. Also discovered was a need to draw attention inward to increase body awareness. Without this awareness it would be almost impossible to achieve the level of control and eventually balance needed to make the subtle adjustments necessary for progress. Elijah complains of no pain or injury without any obvious or recorded indications of severe deformities in posture. Our work together is preventative rather than reactive. The focus will be an overall increase range of motion (ROM) in the joints but also strength in the supporting muscles. Greater focus will be placed on guiding the body back to ideal posture; opening and stretching of the pectoral muscles, the quads and hip flexors, and low back, strengthening the posterior deltoids, lower trapezius muscles and of course the abdominals. A conditioning program was devised to address the above findings. The goal is to work together a minimum of three times per week. Due to his busy schedule, Elijah is unable to make it into the studio often; therefore a progressive conditioning program has been designed that includes a mat program done at his home and studio sessions. 6

7 CONDITIONING PROGRAM Plan 1- Mat at home BLOCK EXERCISE PURPOSE WARM UP Pelvic curl Ample time spent 1- recognizing the relationship between the abdominals and the ability to move pelvis 2- Finding the muscles for articulating spine and 3- releasing tension. Movement is slow and deliberate. Spine twist supine Improve flexibility for spinal rotation while encouraging pelvic- lumbar stabilization. Modified- feet on the floor rather than in table top. Chest lift Learning effective recruitment of abdominals. Focus on keeping head aligned with spine. Chest lift w/ rotation Oblique emphasis for stability in the trunk. ABDOMINAL WORK Leg Lifts/Changes Building the skill of using abdominals as stabilizers to fight lumbar lordosis. Leg Circles Hip disassociation and mobilization. Modified with bent knees. SPINAL ARTICULATION Rolling Like-a-Ball Deep flexion of the lumbar spine and release of low back muscles. BRIDGING N/A ARM WORK* Standing Series (Magic circle) Strong focus on shoulder/scapular stabilization and maintaining upright position. LATERAL FLEXION/ROTATION Side Lifts Strengthen lateral flexors and pelvic lumbar stabilization. Recruitment of back muscles. BACK EXTENSION Back Extension Strengthen spinal extensors. STRETCHES* Pole Series Shoulders, pectorals and oblique stretch. *Not a part of the BASI mat block system 7

8 Plan 2- In Studio BLOCK EXERCISE PURPOSE WARM UP Fundamental warm up Client now more familiar with warm up and body awareness has increased. FOOT WORK Cadillac-Parallel Heels/Toes, V Position Toes, Open V Heels/Toes, Calf Raises, Prances, Single leg Heel/Toes Minimizes hyperlordosis and strengthens hamstrings. ABDOMINALS Hundred Prep Focus on optimal abdominal stabilization. Roll up Modified with knees bent, and hands on thighs for assistance. Encourage articulation of the thoracic and lumbar spine to create C-curve. HIP WORK Reformer- Frog, Circles Down/Up, Openings Hip adductor strength and pelvic lumbar stabilization. Hip disassociation. Increase ROM in hip joint. SPINAL ARTICULATION* Bottom Lift Develop spinal articulation with additional hamstring engagement. FULL BODY INTEGRATION 1* ARM WORK Scooter Standing Chest Expansion, Standing Hug-a-Tree, Standing Arm Circles, Standing Arm Punches, Standing Biceps Deep lower abdominal flexion while avoiding tendency to round through already kyphotic thoracic region. Additional challenge for male client to perform the fundamental arm work while standing. Added stretch in pectoral muscles. STRETCHES Standing Lunge Nice stretch for hip flexors and hamstrings. LEG WORK N/A Legs worked adequately during other exercises LATERAL FLEXTION/ROTATION Side Reach (Cadillac) Nice stretch included for tight shoulders along with lateral flexion. BACK EXTENTION Prone 1 Strengthen back extensors. Coordination of scapular stabilization and shoulder mechanics. Cat stretch Detailed activation of the spinal extensors. *Full Body Integration and Spinal articulation will not be intergraded until after about 10 sessions. The goal is that around that time body awareness will have increased to a significant enough degree to safely and efficiently attempt more complex exercises. 8

9 CONCLUSION After four weeks of working together Elijah has already made noticeable mind and body improvements. The range of motion in his shoulders and pelvis have increased, displaying greater ease in raising arms overhead and performing pelvic curls. As a result he mentioned not feeling the usual discomfort in his right shoulder and increased endurance after a weekend of basketball. Elijah reports feeling more aware of his posture at work. This is instrumental in breaking the poor posture cycle and a huge step in the right direction. I have also noted an increase in his body awareness through his ability to make adjustments when cued. Joseph Pilates strongly believed that by regularly performing Contrology exercises (as pilates was then referred) one would see benefits outside of the physical tone and definition of the abdominals. Contrology is designed to give you suppleness, natural grace ability to perform arduous duties, to play strenuous games, to walk, to run or travel long distances without undue body fatigue or mental strain. (Pilates 19) These gains by means of the Pilates method truly assist us in returning to life. 9

10 WORK CITED BASI. Study guide-comprehensive Course. Costa Mesa, CA; BASI. Reformer-movement analysis workbook. Costa Mesa, CA; BASI. Mat-movement analysis workbook. Costa Mesa, CA; BASI. Cadillac-movement analysis workbook. Costa Mesa, CA; BASI. Avalon-movement analysis workbook. Costa Mesa, CA; BASI. Wunda chair/ladder barrel-movement analysis workbook. Costa Mesa, CA; BASI. Auxiliary-movement analysis workbook. Costa Mesa, CA; Calais-German B. Anatomy of movement revised edition. Seattle, WA. Eastland Press; Isacowitz R. Pilates. Champaign, IL. Human Kinetics; Isacowitz R, Clippinger K. Pilates anatomy. Champaign, IL. Human Kinetics; Jones SA. Anatomy and physiology 2 nd edition. Philadelphia, PA. Thieme; Pilates JH. Return to life through contrology. Miami, FL. Pilates Method Alliance: Reprinted Watchtower and Bible Tract Society. You are wonderfully made. Awake. May 2011 p.3. INTERNET DOCUMENTS: