Combating the Ramifications of Extended Sitting

Transcription

1 Combating the Ramifications of Extended Sitting Theresa Cork July, 2018 Chicago

2 Abstract Creator and visionary of Contrology, Joseph H. Pilates believed physical fitness was the first requisite of happiness. In his book written in 1945, Mr. Pilates shared his philosophy that civilization impairs physical fitness and physical fitness could be gained through performing Contrology exercises, which would counteract the harmful, inherent conditions associated with modern civilization. Today, modern science is substantiating Joseph Pilates inherent, deep understanding of the workings of the human body and the importance of movement as a path to health. A fairly recent mantra, Sitting is the New Smoking coined by James A. Levine, M.D., Ph.D., and author of Get Up! Why Your Chair is Killing You and What You Can Do About It, believes sedentary living etches away at our very essence and we are all dying a slow death body, mind, and soul glued to our chairs. Dr. Levine conducted extensive research that has linked sitting for long periods of time with a host of health problems, including diabetes, cancer, heart disease, and even early death. During this paper, I will focus on combating the ramifications of extended sitting, a common byproduct of the modern lifestyle, and how BASI, a complete coordination of body, mind, and spirit, can help us achieve the health and wellness we all desire. 2

3 Table of Contents Abstract 2 Table of Contents 3 Anatomical Description 4 Case Study 7 Conditioning Program 8 Conclusion 10 Bibliography 11 3

4 Anatomical Description If you spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young. Joseph H. Pilates Posture may be described in terms of alignment of the joints and bony landmarks and may be understood in terms of muscle balance and function. The term ideal posture is used to describe posture relative to a plumb line when viewed from the side in which the head, torso, and pelvis are aligned above one another and above the feet. Below is an illustration of ideal posture and common spinal alignment deviations. 4

5 Contrary to ideal alignment, faulty alignment results in undue stress and strain on bones, joints, ligaments, and muscles. My client demonstrated signs of fatigue posture, which is characterized by a rounded thoracic spine and the pelvis being forward of the plumb line in a posterior tilt. It is a passive posture that takes very little energy to maintain and has been exacerbated as a result of prolonged sitting at her desk and is contributing to her low back pain. Her program will focus on developing the muscles of the powerhouse, including the abdominals, back extensors, psoas, pelvic floor, and diaphragm, in order to counteract the ramifications of extended sitting. These muscles create a cylinder of muscular support in the center of the body and play a crucial role in providing support and stabilization of the pelvis and trunk. Muscles of the Powerhouse The back extensors and abdominal muscles are key in providing the form and function of the trunk. The abdominal group is made up of the rectus abdominis, external oblique, internal oblique, and transversus abdominis (figure 2.5). In back, the large superficial group (erector spinae) runs longitudinally along the spine, while the deep posterior spinal group (which includes the multifidus), the intervertebral muscles that connect between the vertebrae of the spine, lie deeper (figure 2.6). Within these two major muscle groups, the abdominals and back extensors, two muscles have been identified as having a particularly profound effect on stabilization and, in turn, function: the transversus abdominis and the multifidus. Another component that is important to consider in any discussion relating to the pelvis and the spine is the psoas (figure 2.7). Besides powerful hip flexors, these muscles are believed to substantially influence spinal stabilization and alignment. 5

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8 Case Study Theresa is 56 years young and recently returned to full-time employment where she spends most of her day sitting behind a desk. She is relatively active, enjoying walking, yoga, Pilates, and cycling however; she has recently experienced increased low back pain and contributes this to prolonged sitting. Sitting at a desk all day is taking a toll on her body, especially when it comes to her posture and back health. Theresa exhibited fatigue posture during her initial body alignment assessment and reported she experiences frequent low back pain. I devised a program focusing on developing the muscles of the powerhouse to help alleviate her low back pain and to develop the musculature to support ideal spinal alignment. During her program, we focused on the recruitment of the correct muscles to achieve optimum movement mechanics and balance, placing extra emphasis on using the mind to activate the muscles of the powerhouse and movements that utilized a co-contraction of the abdominals and back extensors. 8

9 Conditioning Program In addition to the following comprehensive block system session, I also provided Theresa strategies to help make movement an integral part of her life throughout the day rather than trying to counteract the effects of sitting all day with a one hour workout, including to get up and move every minutes, incorporate stretching breaks at her desk, and to frequently check her posture to increase body awareness and improve postural alignment. BASI Block Session 1-10 Session 11+ Notes Warm-up Mat: Pelvic Curl Spine Twist Supine Chest Lift Chest Lift w/rotation Chair: Pelvic Curl Spine Twist Supine Chest Lift Chest Lift w/rotation The warm-up allows for a moment to center and bring awareness to the breath and focus on Foot Work Abdominal Work Hip Work Hip Work Parallel Heels Parallel Toes V-Position Toes Open V-Heels Open V-Toes Calf Raises Prances Single Leg Heels Single Leg Toes Hundred Prep Frog Hip Circles Down/Up Frog Hip Circles Down/Up Chair: Parallel Heels Parallel Toes V-Position Toes Open V-Heels Open V-Toes Calf Raises Single Leg Heels Single Leg Toes Short Box Series Round Back Flat Black Tilt Frog Hip Circles Down/Up Opening Frog Hip Circles Down/Up Opening the moment An extension of the warm-up, this entire series is done in neutral pelvis with an emphasis of the powerhouse being the source of all movement. Developing abdominal and back extensor strength, working in concert for short box series, exemplifying a good balance between front & back body Focus on hip adductors and hip extensors while developing pelviclumbar stabilization and Focus finding on hip hip adductors and hip extensors while 9 developing pelviclumbar stabilization

10 BASI Block Session 1-10 Session 11+ Notes Spinal Articulation Bottom Lift w/extension Initiating with the abdominals while strengthening the hamstrings and developing spinal Stretching Standing Lunge Kneeling Lunge articulation Increasing hip flexor and hamstring flexibility to assist function of the psoas while improving back extensor control Full Body Integration Scooter Elephant Down Stretch Focusing on trunk and shoulder stabilization while developing abdominal and upperback extensor strength Arm Work Leg Work Lateral Flexion/Rotation Supine Arm Series- Shoulder Extension Shoulder Adduction Arm Circle Up Triceps Hamstring Curl Mermaids Seated Arm Series- Chest Expansion Biceps Rhomboids Hug-A-Tree Salute Chair: Leg Press Standing Chair: Side Stretch Focusing on latissimus dorsi strength w/scapular and trunk stabilization and co-contraction of abs & back extensors for seated series Focusing on maintaining mid and upper back extension in hamstring curl and extension of spine in leg press standing Focusing on a lateral flexor stretch while maintaining abdominal control with oblique emphasis Back Extension Swan Prep Rest Position Chair: Swan Basic Back Extension Single Arm Rest Position Strengthening the back extensors will help correct posture deviations and single arm with help with muscular imbalances 10

11 Conclusion Research has shown that too much sitting is associated with a host of health problems. Fortunately, there are steps we can take to combat these negative effects. The solution seems to be less sitting and more frequent movements throughout the day. Our bodies are built for movement, and in turn movement keeps our body, mind, and spirit healthy. In this case study, we took a look at how the BASI Block System can help someone who is confined to sitting most of the day and prone to fatigue posture with low back pain. Theresa showed an improvement in abdominal and back extensor strength, which translated into better posture alignment. The brief, frequent movements incorporated throughout the day at the office seemed to greatly improve her low back pain from the effects of prolonged sitting. It is my hope that by incorporating more frequent movement and postural awareness throughout her day and a regular Pilates practice, Theresa will continue to reap the benefits of the BASI system as a way of life and a path to total health. 11

12 Bibliography Books: Pilates, Joseph, Return to Life, Pilates Method Alliance, Inc., Reprinted Isacowitz, Rael, Pilates, Second Edition, Human Kinetics, Champaign, IL Isacowitz, Rael, BASI Study Guide, Comprehensive Course. Costa Mesa, CA Isacowitz, Rael, BASI Movement Analysis Workbooks, Mat, Reformer, Wunda Chair, Auxiliary, Costa Mesa, CA Isacowitz and Clippinger, Pilates Anatomy, Human Kinetics, Levin, Dr. James A, Get Up! Why Your Chair Is Killing You and What You Can Do About It, New York: St. Martin s Press, Starrett, Dr. Kelly, Deskbound: Standing Up to a Sitting World, Victory Belt Publishing, Website: Back Care Essentials Rael Isacowitz, Pilates Anytime, May 18,