Low Back Floposis. Hannah Hartman (Garroutte) July 2018 BASI Foundation and Graduate 2017 Santa Barbara, CA

Transcription

1 Low Back Floposis Hannah Hartman (Garroutte) July 2018 BASI Foundation and Graduate 2017 Santa Barbara, CA 1

2 Abstract: Low Back Floposis is a condition often first recognized from the Flop sound when performing Rolling Like a Ball. Low Back Floposis is characterized by a lack of maintaining spinal flexion, also known as the Lumbar C Curve, during Pilates exercises. Low Back Floposis can occur at any age and is usually in accordance with tight hip flexors, lack of use of hamstrings, and weak abdominals. This is a condition that a lot of people experience and can overcome or learn how to counter and work with to be successful with Pilates. Pilates is a comprehensive, full body practice that really helps bring awareness into the human body in all facets. Low Back Floposis is not recognized medically but all Pilates instructors have encountered students with this issue to some degree. What makes Pilates different from other forms of exercise is that it focuses on mindful, muscle focused, small impactful movements and using all anatomical aspects of the human body to optimize proper alignment and movement. This paper focuses on a case study of a 30 year old female, who realized she has Floposis and used Pilates to reduce the impacts of the Low Back Floposis and improve awareness of this common condition. Thru Pilates she has improved her body awareness, posture, strength in her abdominals, flexibility in her hamstrings and moving from the correct muscle focus to perform every exercises. We will look at how the BASI approach gives us the tools to identify our weakness or areas we have trouble engaging and using many different apparatuses and exercises to achieve success in Pilates. *Floposis is not a recognized as a medical condition but is the name I ve given to this specific common condition 2

3 Table of Contents Abstract Page 2 What is Floposis? Page 4 Anatomical Description Page 6 Case Study Page 7 Conditioning Program Page 8 Conclusion Page 12 Bibliography Page 13 3

4 What is Floposis? Lower Back Floposis is most commonly recognized while performing Rolling Like a Ball, during the inhale as you allow the weight to shift as you roll thru the spine, instead of a smooth roll you will hear a FLOP sound caused by the low spine flattening instead of maintaining abdominal engagement and flexion in the lumbar spine. While Rolling Like a Ball is usually the indicator exercise this issues transcends across all Pilates repertoire. Rolling Like a Ball is an exercise that really is part of the foundation of Pilates. The more stable the position is, the smoother the movement will be. It illustrates well the controlled elongation of the back muscles (in particular those of the lower back), deep engagement of the abdominals, and the gentle and consistent rounding of the spine, which is so necessary of the successful execution of much of the abdominal work in Pilates. It is worth noting that although the focus is places on the abdominal muscles, is is in fact a coordinated contraction of the back extensors together with the abdominal muscles that creates the desired elongated C curve of the trunk. (Isacowitz 72) Lower Back Floposis is not solely caused by weak abdominals but also an inability to maintain a co contraction of the back extensors to keep the lumbar spine in flexion. Usually the individual will also have tight hip flexors and lack of use or engagement of hamstrings. Typically individuals who have Floposis usually are easily able to get into back extension and move the thoracic spine, but hard to connect into the lumbar low spine. There also can be a tightness in the ankle that connects thru the hamstrings and hip flexors that can make it harder to achieve lumbar flexion. Strengthening the abdominals and stretching the hip flexors and low back extensors help correct the posture. Rolling like a Ball is usually the indicator but also affects the success in a Roll Up, even being able to achieve the starting position of the Stomach Massage Series on the Reformer, working toward the more advanced exercises such as Tendon Stretch and Teaser. 4

5 Not being able to find and maintain a C Curve limits the success of fundamental to advanced exercises, therefore these weaknesses and issues should be addressed in every session to strengthen and being awareness into the powerhouse (abdominals, obliques, back extensors and everything connected) to be a successful mover. 5

6 Anatomical Description of the C Curve Pilates Lumbar C Curve While standing or lying the natural curve of your lumbar spine is in slight extension (Neutral Spine).The Lumbar C Curve movement is initiated by your lower abdominals. This is the most difficult spinal movement to initiate because the lumbar spine has thick vertebrae that are meant to stabilize and hold the weight of the body. When performing a Lumbar C Curve, you must pay a lot of attention to pulling in your abdominals from the lowest part of your pelvic floor and deepest abdominals and attempting to almost reverse the natural curve of your low spine. To accomplish a C Curve you must be able to achieve and maintain a deep and strong low abdominal engagement. 6

7 Case Study Hannah just turned 30, she is physically active, played lots of sports and excelled in swimming. Started practicing yoga in college and became a yoga instructor in Growing up from a non- dance background yoga really helped Hannah start learning to bring intention into her movement and going thru teacher training brought a whole new understanding of movement and body alignment. She first started practicing Pilates in As Hannah has moved deeper into her practice she has realized her lack on connection in her body and the real need proper alignment and awareness to be successful in Pilates exercises. Hannah always had issues with the Roll Up and Rolling Like a Ball. While going through BASI Foundation and Graduate Program she was able to identify her Lower Back Floposis and see how common this issue is. Floposis has made a lot of exercises harder to achieve and really this condition comes down to lack of awareness and learning to engage and strengthen the Lumbar spine and powerhouse (Abdominals, Obliques and Back Extensors). She is hoping to find that true body awareness and able to re align her body. Pilates is a practice she loves because each time she trains she is learning something new about her body and feeling something new. Name: Hannah Age: 30 Limitations: Maintaining C Curve/Flexion in low spine, Low Back Floposis, tight hip flexors and hamstrings, and weak abdominals, easily able to get into back extension and move the thoracic spine, but hard to connect into the lumbar low spine. Lifestyle: Yoga Instructor, hiker, active individual, able to move but having to retrain and relearn how to how to move your body with intention and tapping into specific muscle focus while moving Program Goals Strengthening abdominals, stretching and lengthening hip flexors, establishing and being able to maintain a C Curve/ rounding/ flexion in the lumbar spine. Learn to use feet and ankles and work on ankle flexibility and control. Exercises: Goals- Mat Roll Up, Rolling Like a Ball, Tendon Stretch Reformer, Stomach Massage Round Back, Stomach Massage Flat Back, Stomach Massage Reaching, Teaser Prep and Teaser on the Reformer Steps to get there: Chest Lift on Step Barrel- being able to feel the abdominal engagement and physically placing my Lumbar spin on the barrel to feel the engagement 7

8 Roll Up with Roll Up Bar Cadillac- having a counter balance to help find the engagement and have the support to fill the whole spine lifting off the mat and being placed back down Teaser on the Cadillac- having the Push Thru Bar to help with alignment and being able to strengthen the core and articulate thru the lumbar spine. Warm Up Cadillac Warm Up: Roll Up with Roll Up Bar Spine Twist Supine Mini Roll Up Mini Roll Up Obliques Roll Up Top Loaded Conditioning Program Step Barrel Warm Up: Chest Lift Seated Twist Reach Overhead Stretch *Step Barrel is a great tool to for someone having issues engaging/round through their low spine because you have the step barrel to engage and feel the barrel Footwork Cadillac- focus is on the hamstrings and the back of the legs, relearning how to use the back of your legs Parallel Heels Parallel Toes V Position Toes Wide V Heels Wide V Toes Calf Raises Prances Single Leg Heels Single Leg Toes Reformer Parallel Heels Parallel Toes V Position Toes Wide V Heels Wide V Toes 8

9 Calf Raises Prances Single Leg Heels Single Leg Toes Abdominal Work-Very important to build abdominal strength- Pick 2-3 each session Cadillac Cadillac Abdominal Warm Up/Unless Already did during Warm Up** Roll Up with Roll Up Bar Mini Roll Up Mini Roll Up Obliques Roll Up Top Loaded Teaser 1-Great exercise to work on articulating thru low spine Breathing with Push Through Bar Bottom Lift with Roll Up Bar Reformer- Goal, once built abdominal strength, working toward Backstroke Teaser Prep Teaser Hip Work Cadillac Frog Circles Down/Up Walking Bicycle Reformer Frog Circles Down Circles Up Openings Spinal Articulation- Working toward being able to articulate thru the lumbar spine, which is hard to get the contact of the low back while moving thru* Very Important Block Cadillac Monkey Original Tower Prep Tower 9

10 Reformer Bottom Lift -working toward strengthening hamstrings and opening up hip flexors. Bottom Lift with Extension Short Spine- Stretches Reformer- Goal is to lengthen and stretch hip flexors Kneeling Lunge Full Lunge Full Body Integration Reformer- Focus on abdominals Elephant Up Stretch 1 Up Stretch 2 Long Stretch Goal- being able to maintain flexion in low spine while moving Stomach Massage Round Back Stomach Massage Flat Back Stomach Massage Reaching Cadillac Kneeling Cat Stretch-great for working on opening hip flexors Arm Work Reformer Arms Sitting Series Chest Expansion Biceps Rhomboids Hug A Tree Salute Rowing Back 1 Rowing Back 2 Rowing Front 1 Rowing Front 2 Cadillac Chest Expansion Hug-A-Tree 10

11 Circles (Up, Down) Punching Biceps Full Body Integration A/M Reformer- Goal building up the strength and being able to keep the engagement to perform these exercises Tendon Stretch Long Stretch Back Wunder Chair Tendon Stretch Leg Work Wunder Chair Forward Lung Backward Step Down Lateral Flexion/Rotation Wunder Chair Side Stretch Side Pike Reformer Side Over Back Extension Wunder Chair Swan Basic Reformer Pulling Straps 1 Breastroke Prep Breastroke 11

12 Conclusion Going thru BASI Pilates Foundation and Graduate program has really helped me, Hannah, bring a new awareness into my body. I think the first steps to being successful is awareness, realizing I have Floposis, the lack of being able to achieve and maintain flexion in the low spine paired with tight hip flexors, weak abdominals, and not using my hamstrings. I have been working hard to learn all the exercises and really feel them in my body, with the correct muscle focus and moving with intention. As a result of the education, hours of practice, teaching Pilates have all contributed to no being able to successful achieve the C Curve position. I have really experiences the positive effects of Pilates on my physical and mental state. Yoga really started my exploration in body movement but Pilates and it s incorporation of mental and physical connections and deep body awareness it will be a practice I will use the rest of my life. I have seen the amazing change Pilates has sparked in me and will continue to share this powerful method with my students. 12

13 Bibliography Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, Isacowitz, Rael, and Karen S. Clippinger. Pilates Anatomy. Champaign, IL: Human Kinetics, Isacowitz, Rael. Pilates: Second Edition. Champaign, IL: Human Kinetics,