BENEFIT PILATES FOR CHEELEADER WITH HIP IMBALANCE ANISA FAUZIA WAHYU NOVEMBER 2014 BASI CTTC in SVARGA INDONESIA 1 P age
ABSTRACT Several Pilates movements help in chronic back pain, knee and ankle injuries and fatigue that often bother active cheerleaders. Pilates exercises facilitate smooth and continuous movements. By developing proper techniques, it actually prepares the body to move in safer, more efficient patterns of motion resulting good posture and health, fast recovery from illnesses. Conventional workouts tend to build short, bulky muscles, the type more prone to injury. Pilates exercises augments muscles elasticity. A body with balanced strength and flexibility is less likely to be injured. Pilates strengthens the powerhouse muscles of a cheerleader the abdomen, lower back and glutes, thus creating an extremely strong core that will support all the other movements required by the cheerleader. Pilates movements can be light enough for a pregnant woman and intensive enough for very active athletes such as ballet dancers and football players. Cheerleaders can benefit immensely from Pilates since these exercises provide an ideal combination of relaxation and intensity required by cheerleaders. The purpose of writing this thesis is to analyzed a program from BASI Pilates for cheerleader with hip imbalances. In conclusion, after 30 session pilates using BASI Block system my client have significant improvement. 2 P age
TABLE OF CONTENT TITTLE PAGE 1 ABSTRACT 2 TABLE OF CONTENT 3 BAB 1 LATERAL PELVIC INCLANATION 4 BAB 2 CASE STUDY 5 BAB 3 POSTURAL ANALYSIS 7 BAB 4 RESULT 8 BAB 5 CONDITIONING PROGRAM 13 CONCLUSION 15 BIBILOGRAPHY 16 3 P age
LATERAL PELVIC INCLINATION A pelvic sag, as viewed from the anterior or posterior, can be the effect of several factors. The most common causes are unilateral lower extremity deficiency, muscle shortening or weakness, sacroiliac dysfunction, and hip or lower extremity alignment problems. Muscle fixation from lack of stretch is the second most common cause, second only to the common unilateral leg-length deficiency. See Figure 6.8 From a biomechanical viewpoint, lateral pelvic inclination directs the lumbar curvature and that pelvic inclination is essentially determined by posture of the hips. Thus, the muscles of the hips are important factors in controlling pelvic inclination and the lumbar curve. During standing, the thighs are fixed points from which the hip muscles act. For example, shortening of the pelvic extensors (eg, glutei, hamstrings) reduces the dimension of the lumbar curve from front to back and rotates the pelvis posteriorly. Shortening of the pelvic flexors (eg, iliopsoas, rectus femoris) increases the lumbar lordosis and tips the pelvic basin forward. Weakness of the antagonists would have the same effect. Thus, rehabilitation should be directed to relax and stretch muscles shortened by spasm or contracture and strengthen counterparts weakened by inactivity or constitutional factors. In mild moderate cases, this need not be a dual activity as a muscle relaxes as its antagonist contracts against resistance. 4 P age
CASE STUDY Cheerleading is considered to be a competitive athletic activity. Cheerleading competitions are held at regional and national levels, and training is a year-round activity. Also, cheerleading is a year-round activity and it requires the athlete to participate in a variety of activities, including dances, chants and yells, gymnastic tumbling runs, and partner stunts. Partner stunts include human pyramids, lifts and catches, and human tosses. Like all other physical activities, each of these components also bring with them injury risks. Have a lot of different habits ranging from how to stand, how to sit, how to walk, even how to sleep.that s why people have different body posture. As times goes by and aging posture human will follow Earth s gravity, however due to lack of awareness on human beings cause most of them are not aware of the change of their posture. The subject of my case study is PN (initials), she is 21 years old, and has been cheerleading for 5 years as a flyer. (picture 1) PN has Kyposis Lordosis posture, with one hip higher than the other and one leg shorter than the other, knee and elbow that always hyperextended. 2 years ago she was injured her lower back when rehearsing and made her lower back tight. The posterior view of her posture shows that she has a hyperextend knee joints. Also she shift her body weight to her left leg, this might caused the instability of her hip, in turn causing weakness on her hamstring. Her pectoralis shorten and upper trapezius is weak, it caused her hunchback. It is unfortunate she is not aware of herself. So, when warm up there will be devoted for self awareness. 5 P age
Many of cheerleader pose requires a lot of balance. Espicially on lower extremities area, we need to strengthen the hamstring and adductor for more balancing. Strengthening and strecghing lateral musles is also important to be able to achive efficient cheerleading movements. (picture 2) In this scorpion pose (picture 2) quadriceps works hard however without adductor support, balancing in one leg would be poor. Cheerleading poses needs to be done in the locking joints movement, however with Pilates rather than relying on the joints, the right muscles is trained which in turn will give better support for the poses. 6 P age
POSTURAL ANALYSIS Posture analyzed : Khyposis Head, Neck, Soulder organization : Head move forward, Neck a little bit tension, and Left shoulder is taller than right shoulder. Breathing : Short breath Alignment of the extremities : Inclined to the left side when roll down Muscle imbalances : Neck flexors = lengthen and weak Erector spine = Lengthen and weak Abdominal = Lengthen and weak Lower back = Short and tight Lateral muscle = Right side is shorten Articulation of the spine : The lumbar spine cannot articulate 7 P age
RESULT (picture 3) (picture 4) BEFORE AFTER Looking from anterior view the hip joint is better than before, after 30 session already at same level. 8 P age
(picture 5) (picture 6) BEFORE AFTER Looking from posterior view the shoulder region have significant improvement, the pectoralis is more lengthened and stretched, her scapula is more rectracted showing rhomboid strengthened. The hip joint is at the same level, lateral muscle s work more balance, and her body is more shaping. The knee region don t have locks anymore, Quadriceps and Hamstring is working. (picture 7) BEFORE Looking from lateral view the arch on lower back have been decrease that mean the lower back muscle has been lengthened and the abdominal muscle strengthened. 9 P age
(picture 9) (picture 10) BEFORE AFTER Looking on Picture 10 this is Scorpion pose from lateral right view she can extending her back higher than Picture 9, it showed back extensor strengthened. Abdominal muscle work to support the back extensors, and adductor muscle work well to keep the body in balance. 10 P age
(picture 11) (picture 12) BEFORE AFTER Looking from lateral left view on picture 11, because of tighteness on hip flexor and lateral muscle it was hard for her to lifting up the leg. After 30 sesion of pilates using BASI Block system on picture 12 her hip flexor and lateral muscle stretched and easily she can lifting up her leg. 11 P age
BASI BLOCK SESSION 1-10 SESSION 11-20 SESSION 21-30 WARM UP REFORMER CADILLAC MAT PELVIC CURL ROLL UP W/RUB ROLL UP SPINE TWIST SPINE TWIST MINI ROLL UP SUPINE SUPINE CHEST LIFT MINI ROLL UP DOUBLE LEG W/OBLIQUE STRETCH CHEST LIFT W/ROTATION ROLL UP TOP LOADED SINGLE LEG STRETCH CRISS CROSS FOOT WORK REFORMER CADILLAC WUNDA CHAIR PARAREL HEELS PARAREL HEELS PARAREL HEELS PARAREL TOES PARAREL TOES PARAREL TOES V POSITION TOES V POSITION TOES V POSITION TOES OPEN V HEELS OPEN V HEELS OPEN V HEELS OPEN V TOES OPEN V TOES OPEN V TOES CALF RAISES CALF RAISES SINGLE LEG HEELS PRANCES PRANCES SINGLE LEG TOES PREHENSILE SINGLE LEG HEELS CALF RAISES SINGLE LEG HEELS SINGLE LEG TOES SINGLE LEG TOES REFORMER REFORMER CADILLAC ABDOMINAL WORK HUNDRED PREP HUNDRED BOTTOM LIFT WITH ROLL UP BAR HIP WORK REFORMER REFORMER CADILLAC SUPINE LEG SERIES EXTENDED FROG SINGLE LEG SUPINE FROG EXTENDED FROG HIP EXTENTION CIRCLE DOWN REVERSE FROG CIRCLE UP OPENINGS CIRCLES DOWN CIRCLES UP BICYCLE SPINAL ARTICULATION REFORMER BOTTOM LIFT CADILLAC TOWER 12 P age
BOTTOM LIFT WITH EXTENSION STRETCHES POLE REFORMER REFORMER POLE SERIES KNEELING LUNGE FULL LUNGE SHOULDER STRETCH OVERHEAD STRETCH SIDE BEND SIDE TWIST FBI F/I REFORMER REFORMER UP STRETCH 1 UP STRETCH 2 ARM WORK WUNDA CHAIR PED A PULL REFORMER SHOULDER SHRUG EXTENSION SITTING ARM SERIES ADDUCTION CHEST EXPANSION CIRCLES UP BICEPS CIRCLES DOWN RHOMBOID TRICEPS HUG A TREE SALUTE FBI A/M LEG WORK REFORMER BALANCE CONTROL BACK PREP WUNDA CHAIR WUNDA CHAIR REFORMER LEG PRESS BACKWARDS SINGLE LEG STANDING STEP DOWN SKATING LATERAL FLEXION/ ROTATION SPINE CORRECTOR SIDE LIFT WUNDA CHAIR SIDE KNEELING STRETCH LADDER BARREL SIDE OVER BACK EXTENSION SPINE CORRECTOR WUNDA CHAIR LADDER BARREL SWAN PREP SWAN ON FLOOR SWAN 13 P age
CONCLUSION After taking 30 session of Pilates and with BASI block system program, PN posture has a significant improvement. It could be seen from her neck, shoulders, abdominal, lateral muscle, hip, and knee joint. PN said when she is doing cheerleder, her movement become more efficient, more balance and less injury risk because she know how to use the right muscle to work without hyperextending the joints. Taking 30 session of Pilates makes PN s legs become better, she feel her shoulder broader and she doesn t feel the lower back pain anymore. Pilates is really good for cheerleader. Pilates exercises condition and tone core spinal, abdominal, hip and upper legs muscle groups. They also lengthen, strengthen and correct muscular and skeletal imbalances. With the help of Pilates, cheerleaders can enhance their performance and improve their techniques. Pilates exercises are also great for rehabilitation after injuries and for getting back in shape. However, it is important to train under the auspices of a certified Pilates instructor in order to get maximum benefit of this unique workout. 14 P age
BIBILOGRAPHY Gatterman MI: Sacroiliac motion and pelvic tilt. In Biomechanics of the Pelvis. Council on Technic of the American Chiropractic Association, Denver Conference, June 17-20, 1980, pp 81-92. Granger CV: The clinical discernment of muscle weakness. Archives of Physical Medicine, 44:430-438, 1963. 15 P age