Balance For the Male, Strength and Flexibility

Transcription

1 Balance For the Male, Strength and Flexibility Clay Gaddis February 5, 2014 Cincinnati, Ohio

2 This study shows a real world example of the problems that arise from having the strength to perform movement without having the flexibility to truly move as needed.

3 Table of Contents 1. The Photographs: Common areas on the male that lack flexibility 2. Gary Pallson 3. The Exercise Program 4. Description 6. Bibliography

4 A minor tear of the tendons anterior to the ball and socket joint of the shoulder. Often caused by a fall or going beyond the ROM (range of motion) of the joint. The Hamstrings. Commonly the most inflexible part of the male body. 1

5 For the average athletic male, there is a lack of physical balance. It is his degree of strength that often outweighs his range of motion. In everyday living, simple and even mundane tasks can be performed with ease and even lead to a reduction of stress for the body and mind if those movements are done with the proper support that flexibility provides. Even more so, the benefits for the athlete, labor worker, dancer, etc. can possibly range from the prevention of unnecessary stress for the mind to potential injuries of the body. Physical fitness is the first requisite of happiness - Joseph Pilates Take Gary Pallson for example. From the physical demands of his job as a tree surgeon (a.k.a. lumber jack) came preventable injuries had he the proper balance of strength and flexibility. As a man in his early twenties, he acquired a strong upper body and legs. However, a short range of motion in his shoulder led to an injury. While not diagnosed by a doctor, he has most likely had a Grade 1 Acromioclavicular Separation. It has now mostly healed on its own, but some pain still remains and there is very little flexibility in the right shoulder. His tight hamstrings have also led to poor posture and a tight lower back. Gary needs a specialized exercise program that ensures rehabilitation in the shoulder and flexibility for the rest of the body. One that will bring about ease of movement, comfort in physically stressful situations, and prevent future injuries. Gary's exercise program will contain many stretches, spinal articulation, arm work, and shoulder exercises that do not require the shoulder to support his full body weight. A typical, balanced session for Gary would include the following: 2

6 Cadillac Warm Up- Pelvic Curl and Ab Warm Up Series on the Cadillac Foot Work- Parallel Heels, Parallel Toes, V Position Toes, Open V Heels, Open V Toes, Calf Raises, Prances, Single Leg Heal, Single Leg Toes, Hip Opener Abdominal Work- Breathing w/push Thru Bar, Bottom Lift w/ Roll-up Bar Hip Work- Basic Leg Springs Series Spinal Articulation- Monkey Original, Tower Prep Stretches- Shoulder Stretch and the Pole Series (not on the Cadillac) Full Body Integration Fundamental/Beginner- Push Thru Series Reformer Arm Work- Side Arm Kneeling Series Full Body Integration Advanced/Master- This Block will be skipped because Gary is an intermediate Pilates Student and his body is not ready for having this in his session Leg Work- Hamstring Curl (Long Box), Single Leg Skating w/assist Lateral Flexion/Rotation- Side Over Box(short box) and Mermaid Back Extension- Pulling Straps 1 and Pulling Straps 2 3

7 The Pelvic Curl will be used to help find articulation in Gary's spine. There tends to be more of a hinge in the movements of his lower back as opposed to the necessary intervertabral movement. Years of having tight hamstrings and lower back have made this articulation hard for Gary to grasp which leads us to the Cadillac. As he already has strong abdominals, Gary doesn't need the assistance of a roll-up bar and push-thru bar on the Cadillac to perform the movements. But, to help him let go of simply powering through the exercises, the assistance of the Cadillac helps him focus on spinal articulation without a myopic consideration of the strength aspect. This will give him more room to use his mind through the movements. With the footwork, all of the repertoire will be performed on the Cadillac. There is constant stretching for his hamstrings throughout the exercises due to the positioning of the table and push-thru bar. Breathing with the Push-Thru Bar and Bottom Lift with the Roll-Up Bar will be part of the Ab Block to help with articulation. The Basic Legs Springs Series is preferred over the reformer hip work. There is a good deal of strength in his hamstrings and he finds it more challenging on the Cadillac. After the Spinal Articulation Block we move into the Shoulder Stretch. This gentle movement is not only a pleasurable feeling, but it has also already begun to increase the range of motion for both of his shoulders. Stepping off the Cadillac for a moment, we take time to go through the Pole Series. Having strong yet tight pectorals, the Overhead Stretch in particular is proving to show positive results in flexibility. With the Push-Thru Series, we are developing a deeper abdominal strength, oblique emphasis, and a loosening of the lower back. Moving over to the Reformer for the remainder of the session, we start here with the Side Arms Kneeling Series. With low resistance while maintaining proper alignment and posture, this series helps to push the shoulder out of its comfort zone with less risk of injury. Mermaid is performed to help develop understanding of the movement from the center of the body with control in the scapula while also rotating the trunk toward the foot bar and back. Side Over Box is part of the Lateral Flexion/Rotation Block for Gary because he is in need of not only oblique strength but an

8 understanding of co-contraction as well. This type of contraction will help cope with the physical demands of his job. He must often perform tasks in an unusual posture due to the nature of typical tree work. The exercises Pulling Straps One and Two are included to make sure there is an equal amount of strength in the abdominals and the lower/upper back. It is common for the uninformed to only work their abs to strengthen the core, not knowing that back extensions are equally as important by bringing balance to the equation. Gary Pallson is a strong individual, but, like many of his peers, he lacks the flexibility needed to match his body's strength. With this BASI Block system and exercise program, there will be complete balance for individuals like Gary, a full body work out that brings about equal muscle development and a range of motion to match it. 5

9 Pilates Anatomy- Rael Isacowitz and Karen Clippinger Anatomy of Movement- Blandine Calais-Germain Mat, Movement Analysis Workbook Cadillac, Movement Analysis Workbook Auxiliary, Movement Analysis Workbook Reformer, Movement Analysis Workbook Body Arts and Science International Images: Acromioclavicular Tear 1 from Hamstrings from 6