Pilates for Adolescents Amanda Powell July 2017 CTTC 2016-17 Las Vegas, Nevada 1
Abstract The world around us is in a constant state of change; from the food we eat, to the hours we work and study, to the increase of digital socialization. These changes and the decline of physical education in schools are leaving adolescents with a surplus of energy and minimal guidance when it comes to physical fitness, at a time when their physical development is at it s most malleable but also susceptible to habit forming imbalances. Pilates, specifically the Basi Mat Program, is an easy, and affordable tool that can be incorporated into a school s physical education program during the middle school and high school years, aiding in the adolescent s structural development, imbalances, postural issues, strength, flexibility, and range of motion. On top of honing their mental coordination and awareness, the mind body connection if you will. 2
TABLE OF CONTENTS Title Page.. 1 Abstract.... 2 Table of Contents 3 Anatomy 4 Case Study 8 Conditioning Program. 9 Conclusion 12 Bibliography. 13 3
ANATOMY We can all easily bring to mind the image of a typical teen; unevenly standing with her hand resting on her jutted hip, or slumped over playing video games. These images are subtle (maybe not so subtle) signs of the postural habits our teens are subconsciously learning. These constant imbalances develop into much more serious issues as they grow, such as forward head, kyphosis, hyperlordosis, sway back and even scoliosis. While symptoms of these issues might not present themselves as an immediate problem, rest assured, over time, they can lead to chronic pain, further muscle weaknesses, and injuries that may, one day, require surgery. 4
The spine, when observed from the side, has a natural S curve that helps create an ideally balanced, and almost shock absorber effect on our bodies. Habitual or repeated movements and postures experienced in our daily lives will cause our spine to realign, in order to remain balanced. For instance, Forward Head Posture (FHP) is the anterior positioning of the cervical spine, which can be caused by prolonged sitting while reading a book, or long hours in front of a computer or television screen. Rounded shoulders, or Kyphosis is when the thoracic spine begins to have an abnormal and more prominent curve forward that can be a direct result of FHP. 1) Normal Spine 2) Forward Head 3) Kyphosis 5
The slouch from both of these faulty postures are attributed to a shortening and tightness of the pectoralis major and minor, anterior deltoid and the sternocleidomastoid (the jaw) muscles. The opposite effect is a weakening and overstretch of the muscles in the cervical and thoracic spine, like the trapezius, rhomboids and latissimus dorsi. 6
The lumbar spine, associated with the lower abdominals and lower back, has a natural inward curve called lordosis. When that curve increases, the pelvis tilts anteriorly creating an abnormal arch, called hyperlordosis. 1) Hyperlordosis 2) Normal Lordosis This overarch will develop into a cross pattern. A stretching and weakening of the abdominals and gluteus maximus, while inversely shortening and tightening the erector spinae, quadrates lumborum (QL) and psoas. Movements like carrying books, carrying a heavy backpack, and even over-compensations from kyphosis can exacerbate postural issues leading to lower back, hip and leg pain. Hyperlordosis can also be a symptom of more serious neuromuscular problems like cerebral palsy, muscular dystrophy, or joint degeneration. 7
CASE STUDY Over the last 9 months I have had the opportunity to develop a Pilates mat class, based on the Basi Mat Program, with the use of several guidelines taken from the Pilates Method Alliance Pilates Youth Program. The program is being incorporated into a local private academy s physical education and dance programs. My students are middle and high schoolers, 11-17 years old, with a wide range of physical abilities and experiences. We meet 3 times a week for an average of 45 minutes to an hour. Micah and Ashley approached me separately hoping that I could assist them with some personal goals they wanted to achieve before the end of the school year. Micah, 16 years old, hasn t had any formal physical training, but plays basketball and soccer recreationally with his friends. He wanted to find some exercises or stretches that didn t involve lifting weights and would help with some neck and upper back pain he s been experiencing more regularly. Ashley, 13 years old, started dance outside of school and was wanting to increase her strength and flexibility before auditioning for the dance program next year. Neither of them has had any serious injuries or bone breaks and they only have some slight imbalances. With Micah s tendency towards a forward head posture my goal is to strengthen his upper back stabilizers and stretch his pecs and the front of his shoulders. Ashley has a slight overarch so my goal is to strengthen her core and stretch her hip flexors and lower back. I was easily able to include exercises from the Basi Pilates Mat Program that would benefit each of their specific needs, as well as the entire level of classes. 8
CONDITIONING PROGRAM BASI BLOCK WEEKS 1-8 GOALS Assessment Roll Down Find tight areas and imbalances. Check alignment and posture. Begin refining spinal articulation and pelvic movement Foundation/ Warm Up Abdominals Spinal Articulation Bridging Lateral Flexion/ Rotation Back Extension Breathing, Pelvic Curl, Spine Twist Supine, Chest Lift, Chest Lift with Rotation, Leg Lifts *Leg Changes were added for some students by week 3 Hundred Prep, Leg Circles *Roll up was introduced in week 3 *Hundred was also added for some older students by week 3 (allowing for modifications) Spine Stretch, Rolling Like A Ball *Seal Puppy was added for some students by week 6 Front/ Back Support, *Leg Pull Front/Back and Shoulder Bridge Prep were added in week 4 Side Lifts, Saw, Spine Twist *Side Kick was added in week 4 (allowing for bent bottom leg or forearm modifications) Back Extension, Swimming, Single Leg Kick, Double Leg Kick, Rocking Prep, Cat Stretch **Rest position at the end with the freedom for students to rest when necessary Proper breath patterns. Understanding neutral and imprinted spine. Strengthen abdominals and obliques. Work spinal rotation and articulation. Pelvic stabilization. Build abdominal strength. Spinal stabilization and mobility. Hip mobility and disassociation. Hamstring stretch. Shoulder stabilization. Hip stretch. Strengthen abdominals. Stabilization of the trunk and scapula. Shoulder extensor strength and stretch. Hip extensor strength and control. Pelvic stabilization. Oblique strength and control. Back extensor control. Hamstring stretch. Hip control and stretch. Back extensor strength. Hamstring control and stretch. Hip extensor control. Lumbar spine stretch. 9
BASI BLOCK WEEKS 9-16 GOALS Assessment Roll Down Acknowledgement of tight areas and imbalances. Note alignment and postural improvements. Address spinal articulation. Warm Up Abdominals Spinal Articulation Bridging Lateral Flexion/ Rotation Legs Hundred, Double Leg Stretch, Single Leg Stretch, Criss Cross, Leg Changes Hamstring Pull 1, Teaser Prep *Hamstring Pull 2 and Teaser 1 were added for some students in week 10 (allowing for modifications when needed) Roll Over, Open Leg Rocker *Control Balance was added for some students in week 10 Shoulder Bridge Prep, Shoulder Bridge *Jack Knife (modified hands on lumbar spine for assitance) was added for some students in week 12 *Scissors was added for some students in week 10 Corkscrew, Hip Circles Prep (allowing for modification on the forearms), Side Kick, Side Kick Kneeling, Side Bend *Twist was added for some students in week 8 Gluteals Side Lying Series, Gluteals Kneeling Series, Adductor Lift Strengthen abdominals and obliques. Abdominal strength. Hamstring stretch. Pelvic stabilization. Back extensor strength. Hip flexor control. Abdominal strength Lower back stretch. Hamstring stretch. Back extensor strength. Hip flexor stretch. Pelvic stabilization. Hamstring strength. Hip flexor control and stretch. Abdominal control. Hip extensor strength, control and stretch. Abdominal strength. Oblique strength and stretch. Hip flexor control. Hip extensor control. Shoulder stabilization. Glute, Hip extensor and Hip adductor Strength. Pelvic and trunk stability. Back Extension Swan Dive Prep, Rocking Back extensor strength. Hip extensor control. Chest and shoulder stretch. 10
BASI BLOCK WEEKS 9-16 GOALS Arms Pole Series (utilizing towels, therabands, and straight canes borrowed from the dance program) Magic Circle Arms (utilizing small dodge balls in place of the magic circle) Shoulder stretch and range of motion. Chest stretch. Trunk control. Pectoral strength. Shoulder adductor strength. Bicep strength. *In addition to the Basi Block Mat program, I added in some standing balance work to increase the development of the mind-body connections, and really feel the corrections while in a active daily posture. 11
CONCLUSION By implementing the Basi Mat Program into their daily lives, both Micah and Ashley have seen great improvements. The routine stretching of the pectorals and anterior shoulder and strengthening of his upper spine has all but eliminated his neck and upper back pain. His mother even mentioned to me seeing him using the Pilates techniques to relax and stretch out between study sessions at home. Ashley s progress was probably most significantly noticed during her dance program audition, where the dance coach observed complete control over her arched back, as well as increased flexibility that rivaling some of the more experienced dancers. I ve continued revisiting all levels of the exercises in the conditioning program for the rest of the school year to not only make things familiar, but to re-address new cues, details and individual corrections as each student progresses. As they all found out, the more you know and understand about the Pilates method, the harder you can work and test yourself. As Sheri Long told me once, Pilates doesn t get easier, it just gets better. 12
Bibliography BOOKS Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, CA: Body Arts and Science International 2013 Corey-Sopich, Celeste; Howard, Bret; Ickes, Dawn-Marie. Pilates for Children and Adolescents- Manual of Guidelines and Curriculum. Handspring Publishing: 2003 WEBSITE What Causes Lordosis. http://www.healthline.com/symptom/lordosis. Healthline Media 2017 Kyphosis; Symptoms, Causes and Treatments Explained. http://www.sportsinjuryclinic.net/sport-injuries/upper-back-neck/kyphosis. Virtual Sports Injury Clinic 2017 13