BENEFITS OF BASI BLOCK SYSTEM FOR

Transcription

1 BENEFITS OF BASI BLOCK SYSTEM FOR Bartenders Shakir Najieb June 2014 South Pasadena Course

2 ABSTRACT Over the past five months, I worked supporting the bartenders at Honeycut, a discotheque cocktail bar in downtown Los Angeles that specializes in high volume craft cocktails. While supporting these bartenders, I gained a greater understanding of the physical, mental and environmental demands of this position. The average bartender stands for 8 to 12 hours a shift. Night after night, they shake mixers, reach over countertops, bend, lift, and torque their bodies causing occupational injuries due to strains and impingements on the body. Throughout my observations I noted their repetitive movement patterns and developed a fundamental program of exercises designed to achieve postural improvement, strengthen muscle endurance and increase flexibility. Using the Basi Block System, I developed a series of exercises to reduce the risk of injuries for bartenders. The bartenders at Honeycut had an immediate reactions to practicing the Basi Block System and noticed postural and performance improvements. 2

3 TABLE OF CONTENTS: ATOMICAL DESCRIPTION Page 4 CASE STUDY Page 5-7 CONDITIONING PROGRAM Page 8 CONCLUSION Page 9 BIBLIOGRAPHY Page 10 3

4 ANATOMICAL DESCRIPTION In identifying exercises that support postural improvement, muscle endurance and flexibility for bartending, it is important to understand the demanding mobility that is required of bartender. Bartenders utilize their entire muscle system to work as shown in the diagram below. 4

5 CASE STUDY According to Lisa Raymond New York Times article, Bartenders Appear to be Shaken Up, The pains and sprains because of their behind- the- bar athletics are sidelining an increasing number of bartenders. Bartending has never been an easy job. You re on your feet a lot but these days new drink trends are making it even worse. Now the run- of- the- mill drinks, like a Cosmo or a martini, don t cut it. It s all about the ultra fancy craft cocktails. These are drinks that require serious stirring, at least 60 revolutions per drink. Or intense shaking to make sure it s properly chilled. New drinks even require special ice cubes, which chill drinks faster and dilutes them less, but it makes a cocktail shaker much heavier. The unforgiving schedules compounded with repetitive movement patterns can result in many of the following: carpal tunnel, back pain, tennis elbow, tendonitis, sore and strained muscles / joints, and postural deviations. In my case study, I worked with Eva Pelczer, a 29- year- old woman that works full time as a bartender. Pelczer was looking to develop a fitness program that would maintain her physical fitness and mental health. In addition to Pelczer, I also hosted weekly mat classes and taught individual and duet sessions on apparatuses. To further understand the physical demands of a bartender, I hosted a discussion session where a group of bartenders shared the below job functions necessary to perform their job. This list provided a greater understanding in developing an exercise program designed to prevent occupational repetitive stress injuries. 5

6 Job Functions of a Bartender: Guest Services and Comprehension - The ability to listen to, understand and process information for guest needs. Establishing and Maintaining Interpersonal Relationships - Developing constructive and cooperative working relationships with others, understanding social perception. Memorization - The ability to remember information such as words, numbers, descriptions, techniques and procedures. Manual Dexterity - The ability to quickly move your hands to grasp, manipulate, or assemble objects, working ambidextrously. Pouring - Using a jigger tool or free pour, proper timing and memorization is crucial for accuracy. Wrist- Finger Speed - The ability to make fast, simple, repeated movements of the fingers, hands, and wrists. Arm- Hand Steadiness - The ability to keep steady while moving your arm or while holding your arm and hand in one position. Strong shoulders and upper back. Extent Flexibility - The ability to bend, stretches, twist & reach with your body, arms and/or legs. Trunk Strength - The ability to use your abdominal and lower back muscles to support part of the body repeatedly or continuously over time without giving out or fatiguing. Strong abdominals and back extensors. 6

7 Controlling Machines and Processes - Using either control mechanisms or direct physical activity to operate machines or execute processes for service. Performing General Physical Activities - Performing physical activities that require considerable use of your arms and legs and moving your whole body, such as climbing, lifting, balancing, walking, stooping, and handling of materials. Heavy lifting - Carrying kegs, beer and wine cases and lifting dish racks. After two weeks of practicing Pilates, bartenders noticed a change in their balance, movement and energy. They commented on improved posture, physical strength and stamina in their performance at work. The case study concluded that practicing the Basi Block System for Bartenders, a minimum of two times per week helped in reducing work related injuries by strengthening and conditioning the body to perform the demanding functions of the job. THE BLOCK SYSTEM + BARTENDERS The Block System is a filling system of the entire repertoire placed in sequential structure. This methodology was designed to create balanced, well- rounded routines that address all planes of movement and multiple muscle groups. The Block System for Bartenders is a fundamental work designed to develop strong mind and body connection and overall wellness. The conditioning program and selection of each exercise was determined by observations and feedback from the case study. 7

8 CONDITIONING PROGRAM Warm Up Foot Work Abdominal Work Hip Work Spinal Articulation Stretches Full Body Integration F /I Arm Work Leg Work Pelvic curl Spine twist supine Chest lift Chest lift with rotation Parallel Heels Knee Extension Parallel Toes Ankle plantar flexor strength V Position Toes Hip Extensor Open V Heels - Hamstrings Open V Toes - Quadriceps Calf Raises Ankle strength Prances Coordination of ankle Chest lift (Auxiliary) Thoracic stretch Reach (Auxiliary) - Shoulder stretch Hundred prep (Reformer) Abdominal strength Frog (Cadillac) Adductor strength Circle (Cadillac) Hip disassociation Bottom Lift (Reformer) - Spinal articulation Poles Series Shoulder stretch - Scapula stabilization Overhead stretch chest stretch Side Stretch Oblique stretch Spine twist Trunk control Up Stretch 1 Shoulder stabilization Elephant Back Extensors * Select one exercise each practice Arms Supine Series Extension Latissimus dorsi Adduction Scapular stabilization Circles Up shoulder mobility Circles Down - Shoulder extensors Triceps Elbow extensor strength Ankle Straight Knees Hip extensors Lateral Flexion / Rotation Side stretch (Wanda Chair) Lateral flexor stretch Back Extension Swan prep (Ladder Barrel) Back extensor strength 8

9 CONCLUSION Bartending requires both mind and body coordination. A balanced mind and body is the basis for Pilates practice and key to performing the job functions of a bartender. Bartenders tend to work ambidextrously and must multitask in all sorts of environments. Awareness, balance, control, concentration, precision, personality, and speed are essential in performing every action. These principles are also the foundation for Pilate s methodology. Having the opportunity to work with the staff at Honeycut I was able to further understand how to develop a comprehensive exercise program using the Basi Block System, designed to condition and enhance muscular strength, stamina and endurance, and coordination and balance. The results of this study proved that practicing the Basi Block System, bartenders and hospitality employees will improve their overall physical and mental well- being to successfully perform the function of this physically demanding job. 9

10 BIBLIOGRAPHY Ashwell, K. (2012). The Students Anatomy of Exercise Manual. Clippinger, K., & Isacowitz, R. (2011). Pilates Anatomy, Your illustrated guide to mat work for core stability and balance. Isacowtiz, R. ( ). Body Arts and Science International Study Guide, Comprehensive Course. Moreland, J. (2010, December 10). Bar Wars: The Back Breaking Lives of Bartenders. wars- back- breaking- lives- bartenders/story?id= &singlepage=true Raymond, L. (2010, December 1). The Bartenders Appears to be Shaken Up. Spivak, M. (2014). Occupational Hazards of Bartenders. 10