PILATES FOR: THE PROFESSIONAL DANCER DEALING WITH HYPERLORDOSIS
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1 PILATES FOR: THE PROFESSIONAL DANCER DEALING WITH HYPERLORDOSIS Kimberlee Kidd 07/19/ , Palos Verde & Downtown LA
2 ABSTRACT The first evidence of dance movement was discovered more than 9,000 years ago in India at the Rock Shelters of Bhimbetka. It has been proposed that dance was the oral and performance methods of passing stories down from generation to generation. Through the years of evolution and growth, dance, has still remained a strong form of story telling; although, the demands of the dancer s body and movement has drastically changed. We live in a period, especially in sports, where the demands to be faster, stronger, better, more flexible are becoming more and more pronounced. The new and upcoming athletes are imposed with high demands to live up and surpass the generation of athletes before them. With all this said, I m focusing my paper on the injuries that occur in professional dancers, and specifically on lumbar lordosis or hyper lordosis pose. The Israel Performing Arts Medicine Center in Tel Aviv, conducted a study of injuries found in 561 dancers ranging from the ages of 8 to 16. Thus, classifying all the injuries into three categories: knee, ankle/foot tendinopathy, and back. I am a professional dancer myself, and suffering from Hyperlordosis. I have lower back pain that comes and goes. I m researching this topic for hopes to learn more about my case and how to condition and strengthen my posture through Pilates. 1
3 TABLE OF CONTENTS 1. Abstract/Research Summary 2. Table of Contents 3-4. Anatomical Description 5. Introduction Case Study and Conditioning Program 11. Conclusion 12. Bibliography 2
4 ANATOMICAL DESCRIPTION Hyperlordosis of the lumbar spine is a condition that occurs when the lumbar region or lower back dramatically curves inward to the point of causing excess pain or spasms. It is a common postural position in dancers and is more commonly known as swayback. The most affected muscle groups but not limited to are abdominals, hamstrings, hip flexors, and lower back extensors. With these muscle groups affected often it is referred to as a lower crossed syndrome. With the pelvis in a fixed anterior tilt 3
5 you have opposing muscle groups such as the abdominals and hamstrings lengthened, which become weak, and the back extensors and hip flexors become shortened and tight. 4
6 Causes and Risk Factors: You will find dancers of all walks of life with this condition. Because the movement, especially for ballerinas, is required with an immense amount of turn out the individual will end up swaying the lower back to make room for a deeper more externally rotated hip. Others at risk of this condition are achondroplasia (a form of dwarfism), people living with arthritis and obesity, and pregnant women. Symptoms and Diagnosis: One of the easiest ways to diagnose lumbar lordosis is if the lordotic curve does not correct itself when you bend forward. This means you have lost flexibility in the curve. Some other physical symptoms you could experience are lower back pain, muscle spasms, tingling or numbness, and bladder or bowel difficulties. Treatment: Some treatments could include but not limited to: painkillers to relieve discomfort and pain, weight loss, Vitamin D supplements, a brace (mainly for children and teens), surgery for severe cases, and Physical Therapy and Pilates training to help build back strength in the core muscle groups. 5
7 CASE STUDY: Myself, a 29 year old women with hyperlordosis who has been dancing professionally for 11 years. CONDITIONING PROGRAM: What I really want to focus on is building my core strength back in my abdominals and stretching/lengthening my hip flexors and back extensors. I have pretty strong gluts and hamstrings but with the program I have designed it will also require work from my hamstrings, as well. The number one goal is to help alleviate stress and pain off my lower back by consistently working on a neutral pelvis and spine. I ve devised an eight week program where I am in the studio three times a week Weeks 1-3 WARM-UP: Fundamental Warm up on the mat. Pelvic Curl, Spine Twist Supine, Chest Lift, Chest Lift w/ rotation. *Focus on creating a neutral pelvis through out each movement. Starting and finishing each exercise with NP. Tilting the pelvis and scooping out the abdominals to get maximum curvature and spinal articulation up and down when doing Pelvic Curl. FOOT WORK: On Reformer. Parallel Heels, Toes, Small V, Wide V Heels, Wide V Toes, Calf Raises, Prances, Single Leg Heel, Single Leg Toe. *Engaging and pushing carriage out via hamstrings, remaining in neutral pelvis and sacrum pressed down toward the carriage at all times. ABDOMINALS: On Reformer. Hundred Prep, Hundreds, Coordination. 6
8 *Focusing on using the abdominals to relieve any strain on neck. Letting the neck fully weigh down in the interlaced fingers. Always thinking of a neutral pelvis. HIP WORK: On Reformer. Frog, Circles Down and Up, Openings. *Focus on moving only from the hips. Keeping the pelvis locked to the carriage throughout all hip exercises. Using the inner thighs to keep those legs sealed together. SPINAL ARTICULATION: On Reformer. Bottom Lift, Bottom Lift with Extension. *Focus on energy pulling the heels to your gluts, and articulating through the lower back, scooping out the abdominals for maximum curvature in the lumbar spine. STRETCHES: On Reformer. Standing Lunge. *Fucus on bringing the opposite hip kneeling on carriage in line with standing leg hip for a deeper hip flexor stretch. FULL BODY INTEGRATION: On Reformer. Up Stretch 1, and Elephant *Fucus on using the abdominals to pull the carriage back to the stopper. Also focusing on extending through the back extensors for a flat back. ARM WORK: On Reformer- Kneeling Arm Series. Chest Expansion, Circles Up and Down, Triceps, Biceps. *I will really have to focus on not anterior tilting my pelvis while kneeling. This series is on the more difficult side for hyperlordosis but I am strong and after eight weeks should have more flexibility in my hip flexors and strength in my 7
9 abdominals to really hold this position while working my arms. EXCLUDING FULL BODY 2 LEG WORK: On Wunda Chair. Leg Press Standing *Focusing on squeezing the heel toward opposite standing leg to feel those hamstrings ignited. I will also have to focus on keeping a neutral spine, and using my abdominals for balance. LATERAL FLEXION/ROTATION: On Wunda Chair. Side Stretch *Using the abdominals with an emphasis on the opposing oblique s while lifting up and out through the spine. BACK EXTENSION: On Wunda Chair. Back Extension. *Focus on belly button the spine while in a prone position. Not sinking into the lower back when lifting up, instead lift from the mid/bra line on the thoracic spine. Once again, lifting out and up, not straight back. WEEKS 4-6 WARM-UP: Fundamental Warm up on the mat. Pelvic Curl, Spine Twist Supine, Chest Lift, Chest Lift w/ rotation. *Focus on creating a neutral pelvis through out each movement. Starting and finishing each exercise with NP. Tilting the pelvis and scooping out the abdominals to get maximum curvature and spinal articulation up and down when doing Pelvic Curl. FOOT WORK: On Reformer. Parallel Heels, Toes, Small V, Wide V Heels, Wide V Toes, Calf Raises, Prances, Single Leg Heel, Single Leg Toe. 8
10 *Engaging and pushing carriage out via hamstrings, remaining in neutral pelvis and sacrum pressed down toward the carriage at all times. ABDOMINALS: On Reformer. Hundred Prep, Hundreds, Coordination. *Focusing on using the abdominals to relieve any strain on neck. Letting the neck fully weigh down in the interlaced fingers. Always thinking of a neutral pelvis. HIP WORK: On Refomer. Circles Down and Up, Extended Frog, Extended Frog Reverse. *Focusing on keeping the pelvis locked to the carriage the entire hip series. Engaging abdominals to help keep the upper body still. SPINAL ARTICULATION: On Reformer. Bottom Lift, Bottom Lift with Extension. *Focus on energy pulling the heels to your gluts, and articulating through the lower back, scooping out the abdominals for maximum curvature in the lumbar spine. STRETCHES: On Reformer. Standing Lunge. *Fucus on bringing the opposite hip kneeling on carriage in line with standing leg hip for a deeper hip flexor stretch. FULL BODY INTEGRATION: On Reformer. Up Stretch 1, and Elephant *Fucus on using the abdominals to pull the carriage back to the stopper. Also focusing on extending through the back extensors for a flat back. ARM WORK: On Reformer- Kneeling Arm Series. Chest Expansion, Circles Up and Down, Triceps, Biceps. 9
11 *Focusing on tucking the pelvis to more of a posterior tilt. Getting a stretch at the same time through the hip flexors. EXCLUDING FULL BODY 2 LEG WORK: On Reformer. Single Leg Skating. *Focus on using the glutes to push the carriage out and resisting back in. LATEAL FLEXION/ROTATION: On Wunda Chair. Side Kneeling Stretch. *Focus on naval to spine, tucking pelvis to a neutral pelvis throughout the exercise. Using the abdominals for control and oblique s to pull upper body back up from lateral flexion. BACK EXTENSION: On Wunda Chair. Swan on Floor. *Focus on pulling belly button to spine. Lifting up and out through the bra line. Engaging abdominals and back extensors. WEEKS 7 & 8: WARM UP: Intermediate on Mat. Pelvic Curl, Spine Twist Supine, Double Leg Stretch, Single Leg Stretch, Criss-Cross. *Really focusing on abdominals throughout. Also, keeping a neutral pelvis. FOOT WORK: On Reformer. Parallel Heels, Toes, Small V, Wide V Heels, Wide V Toes, Calf Raises, Prances, Single Leg Heel, Single Leg Toe. *Engaging and pushing carriage out via hamstrings, remaining in neutral pelvis and sacrum pressed down toward the carriage at all times. ABDOMINALS: On Reformer. Short Box Series: Round Back, Flat Back, Tilt, Twist, Round About, Climb-A-Tree. 10
12 *Engaging abdominals and keeping trunk still the entire time. HIP WORK: On Refomer. Circles Down and Up, Extended Frog, Extended Frog Reverse. *Focusing on keeping the pelvis locked to the carriage the entire hip series. Engaging abdominals to help keep the upper body still. SPINAL ARTICULATION: On Reformer. Bottom Lift, Bottom Lift with Extension. *Focus on energy pulling the heels to your gluts, and articulating through the lower back, scooping out the abdominals for maximum curvature in the lumbar spine. STRETCHES: On Reformer. Standing Lunge. *Fucus on bringing the opposite hip kneeling on carriage in line with standing leg hip for a deeper hip flexor stretch. FULL BODY INTEGRATION: On Reformer. Up Stretch 1, and Elephant *Fucus on using the abdominals to pull the carriage back to the stopper. Also focusing on extending through the back extensors for a flat back. ARM WORK: On Reformer. Should Push. *Relieving some pressure off the lower back, but keeping back extensors and scapula/shoulders engaged while pushing out and resisting in. EXCLUDING FULL BODY 2 LEG WORK: On Reformer. Single Leg Skating. *Focus on using the glutes to push the carriage out and resisting back in. LATERAL FLEXION/ROTATION: Ladder Barrel. Side Over. 11
13 *Using abdominals and lower body for stability. Using oblique s to lift up and out. BACK EXTENSION: Ladder Barrel. Basic Back Extension. *Focus on keeping abdominals engaged and pubic symphysis forward. Utilizing back extensors throughout. In Conclusion this eight week program, three times a week, can greatly improve Hyperlordosis and any excess strain on the lumbar spine. Each week the exercises became a little more challenging as I gained more abdominal, glute, and hamstring strength, as well as flexibility in hip flexors. I ve been dancing since I was five so I had a lot of awareness in my body so the strengthening and flexibility came more natural than others. At the end of the second month I noticed less strain on my lower back and a huge leap in my core abdominal strength. Certain abdominal exercises like Chest Lift, left my lower back achy at the beginning of the program. Toward the end I was able to do all reps with the same energy and strength without feeling strained in my lower back. I stand, walk, and sit with awareness in my abdominals and neutral pelvis now. All in all, I had to re-educate my body through Fundamental and Intermediate exercises consistently each week using the Basi Block System to achieve less strain on my lower back, and ultimately providing a more anatomical way of standing and walking through life and dance. 12
14 BIBLIOGRAPHY What Causes Lordosis? 5 Possible Conditions Health Line. Amber Erikson Gabbey, nd. Tues 19 July Hyperlordosis Sports Injury Clinic. Np, nd. Tues 19 July Lumbar Lordosis. Wikipedia. Np, 18 June Mon 18 July Dance. Wikipedia. Np, 6 July Fri 15 July
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