IMPROVING FLEXIBILITY FOR THE AGING ATHLETE Britta Nelson- Maki April 27, 2014 Course Year 2014 Gig Harbor, Washington
ABSTRACT Flexibility decreases with age and physical inactivity, and this can cause your muscles, tendons and ligaments to grow shorter over time. But regardless of your age, you can increase your flexibility by incorporating stretching and overall body strengthening into your exercise routine. Regular stretching can improve physical performance, circulation, posture and coordination and balance. The Pilates conditioning program for an aging athlete, outlined in this paper, focuses on improving the subject s overall flexibility, but especially the lower back, hamstrings, and hip flexors. Secondary goals include strengthening the abs, weight loss and toning the entire body.
TABLE OF CONTENTS ABSTRACT ii TABLE OF CONTENTS iii ANATOMICAL DESCRIPTION 1 CASE STUDY 6 CONDITIONING PROGRAM 8 CONCLUSION 11 BIBLIOGRAPHY 12
ANATOMICAL DESCRIPTION The focus of this conditioning program is to improve overall flexibility and range of motion for an athlete who is termed a baby boomer. The specific areas of focus are the lower back, hamstrings and hip flexors; the muscles or muscle groups associated with these areas are identified in the Study Guide, Comprehensive Course (2000-2013, pp 29-31) and are provided below with diagrams. Lower back (lumbar spine and pelvis) Transverse abdominus
Multifidus
Pelvic floor muscles (formed by the two levator ani and two coccygeus muscles)
Hamstrings Semimembranous Semitendinosus Biceps femoris
Hips Iliopsoas (Iliacus and Psoas major) Rectus femoris Sartorius Gluteus maximus, magnus and minimus Hamstrings (Biceps femoris, Semimembranosus and Semitendinosus) Adductor longus, brevis and magnus Gracilis
INTRODUCTION Baby boomers (born after World War II between 1946 and 1964) were the first generation to grow up exercising, and their exercise routines have been heavily influenced by the President's Council on Fitness, Sports & Nutrition; a program initiated in the 1960s. Through 2013, The Physical Fitness Test, a part of that Presidential program, recognized students for their level of
physical fitness in five activities: curl- ups, shuttle run, endurance run/walk, pull- ups and V- sit reach. Flexibility and overall body conditioning were not and continue not to be a priority of the Presidential program. The youngest of the baby boomers is turning 50 this year; this population group grew up in an educational system that encouraged exercise, but the exercise routines were focused on aerobic and muscle- building activities (e.g., team sports such as basketball, running, weight training). Consequently, most baby boomers continue to exercise in the same patterns that were learned during their school (i.e., grade school through high school) years. Therefore, I focused my case study on an athlete who, for the most part, continues to exercise in those patterns but realizes that flexibility and overall body conditioning need to become a part of his total exercise program. Physical fitness is comprised of three parts: flexibility, strength, and endurance. They should be pursued in this order with flexibility always being a part of the process. Working on strength and endurance with little or no focus on flexibility is a path leading to stiffness, distortion, density, inflexibility, injury, pain, and decrepitude (Dunn 2008).
CASE STUDY Pat is a 63- year- old male, 5 feet 11 inches tall, 178 pounds and in good health. Pat s Body Mass Index (BMI), according to the U.S. Department of Health and Human Services, National Institute of Health, is at the top of the normal weight range (i.e., 24.8). Note that the BMI normal weight range is between 18.5 and 24.9. One of his goals is to lose 10 pounds, which will bring his BMI closer to the middle of the normal weight range. Pat has hyperlordosis (i.e., increased lumbar curve of the spine, accompanied by an anterior tilt of the pelvis). To help minimize this postural fault, abdominal muscles must be strengthened, and hip flexors and lower back extensors must be stretched (Isacowitz 2006). In addition, Pat has slightly bow legs (genu varum) which involves a medial deviation of the distal tibia relative to the knee, such that the knees are separated while the feet touch (Study Guide, Comprehensive Training 2000-2013). Pat is (was) a somewhat natural athlete. Since the age of eight he played multiple organized sports (i.e., baseball, football, basketball, track and bowling). Pat played football through college where he set several records that still hold today. However, as a football player, his conditioning program centered more on building muscle and improving agility (specificity training, defined as working on specific skills and developing the neuromuscular system in such a way as to improve the performance of these skills (Study Guide, Comprehensive Training
2000-2013) rather than cross training, which deals with conditioning the whole body as advocated through the Pilates method. As Pat moved past playing college football and into his work career, he remained active. His current exercise program and activities include aerobic exercise (such as running and bicycling); recreational activities (such as basketball, golf and, most importantly, walking the dog); and weight lifting, sit ups, and some stretching (such as toe touches). To improve his overall physical fitness, Pat recognizes the need for more whole body exercises that the Pilates method can provide. His goal by including the Pilates movements into his current exercises and activities are to strengthen his abdominal muscles and improve overall flexibility, specifically increasing range of motion in the hip joints and lengthen the hamstrings. To meet these goals I developed the following conditioning program using the Block System from the Body Arts and Science International (BASI) approach. CONDITIONING PROGRAM BLOCK APPARTUS EXERCISE Warm- up Mat Fundamental o pelvic curl o spine twist supine o chest lift o chest lift w/rotation Single leg lifts and changes Foot Work Cadillac Fundamental o heels parallel o toes parallel o heels in V position o heels in wide V position o toes in wide V position o calf raises
o prances Abdominal Work Reformer* 100 prep The 100 (w/legs in table top) Hip Work Reformer o frog o down circles o up circles o openings Spinal Articulation Reformer Bottom lift (on heels, working to toes) Stretches Reformer Standing lunge Full Body Integration Reformer Reverse knee stretch (Fundamental/Inter) Arm Work Reformer Sitting arm series on box (alternate with kneeling arm series) o chest expansion o biceps o rhomboids o hug- a- tree o salute Kneeling arm series o chest expansion o up circles o down circles o triceps (kneeling salutes) o biceps Full Body Integration Reformer Long stretch (if time) (Advanced & Master) Leg Work Cadillac Single leg side series o changes o scissors o circles forward o circles back Lateral Flexion/Rotation Ladder Barrel Side over prep Back Extension Ladder Barrel Swan prep *Since Pat is 5 feet 11 inches tall, the Reformer is set on second gear to allow for a better range of motion. The reasoning behind this conditioning program is discussed below.
During the fundamental warm- up, an assist is included by placing a ball between Pat s knees to prevent his legs from splaying, a natural tendency because of his bow legs. To keep Pat s spine in alignment a folded towel is placed under his head. Also, single leg lifts and changes were added to the warm- up to incorporate additional abdominal work into the program and to work on flexibility of the hips (i.e., hip joint disassociation). Foot work is completed on the Cadillac to minimize Pat s hyperlordosis and better stretch the lower back and hamstrings as discussed in Isacowitz (2006). Again, during the 100, a ball is placed between Pat s knees to prevent his knees from splaying. The reverse knee stretch is included in the program to increase abdominal work (to improve abdominal strength, which is one of Pat s goals) and to work on his hip flexors (to improve flexibility, specifically range of motion in the hips). Arm work is alternated between the sitting arm series and the kneeling arm series mostly to keep from a set routine (i.e., to keep Pat from getting bored). The sitting arm series is completed on a box because Pat s hamstrings are very tight (i.e., he isn t able to sit upright even with his knees bent; therefore, he is not able to complete this series in good posture and consequently losing the integrity of the work). The kneeling arm series is more challenging; it increases the use of Pat s abdominal muscles and also forces him to work on balance. The single leg side series on the Cadillac was selected to help increase range of motion in the hips.
And, finally, the exercises on the Ladder Barrel are included for the lateral flexion/rotation and back extension blocks because Pat is familiar with this piece of equipment. While conditioning for football, he would complete a version of a back extension while holding weights behind his head. I believe these exercises provide a positive, familiar aspect to the program which is reinforced by how well he performs them.
CONCLUSION The primary reason that many senior citizens are moving around the way they do is not because they are too weak to move otherwise, it's because they are stiff and inflexible (Dunn 2008)! Consistent with the information from Dunn, Pat does believe his stiffness and inflexibility is affecting his movement. After a few workouts using the Pilates movements, he became more accepting of this new type of exercise (even though a part of him wants to hold onto the adage, no pain, no gain). After seven one- hour sessions over a timeframe of approximately a month, Pat believes he has been able to feel some results, especially in his legs and hips. Simple things like going from sitting to standing seems to be not as difficult, and bending over to pick something up off the ground is getting easier too. He still can t quite touch his toes while keeping his legs straight, but he is closer than when he started the program. Pat has also expressed that he likes the feeling of toning and flexibility in his arms and chest. Visually he s not getting a sculptured look yet but he believes he can feel a change for the good. He hasn t achieved any weight reduction, but he also hasn t gained any weight since starting this conditioning program. To reach his weight goal, he realizes he will need to be a little more diligent on his diet and portion control. Overall Pat is satisfied with the Pilates conditioning program as part of his exercise routine and at this time wants to continue it until his short- term goals are met.
BIBLIOGRAPHY Biel, Andrew, Trail Guide to the Body, Books of Discovery, 4 th Edition, 2010 Dunn, Blue, Senior Citizens Flexibility Exercise Vs Weight Training, Health and Fitness: Exercise, June 20, 2008 Fit Studio, Stretching for Older Adults, https://www.fitstudio.com/articles/stretching- for- older- adults (accessed April 25, 2014) Isacowitz, R., 2006, Pilates, Human Kinetics. Ogle, M., What to Know About Flexibility, How to Do Stretching Exercises Safely and Effectively. About.com Senior Living, Updated April 10, 2013, http://seniorliving.about.com/od/exercisefitnes1/a/stretching.htm President's Council on Fitness, Sports & Nutrition, http://www.fitness.gov/be- active/physical- activity- guidelines- for- americans/ (accessed April 24, 2014) Study Guide, Comprehensive Course, 2000-2013, Body Arts and Science International.