Pilates for Pole Athletes Maria E. Moore July 2, 2018 Body Arts and Science International Comprehensive Teacher Training Program, 2017 Breathe Pilates & Fitness Harrisonburg, VA
Abstract Pole dancing has become a mainstream form of physical exercise for both men and women, of all ages. As the pole community continues to expand and gain acceptance, it seems as though the degree of difficulty of moves, combinations, and demands for flexibility have increased, significantly. Pole athletes are actively seeking methods with which they can improve flexibility, maintain the integrity of their shoulders, hips, and spines, and also gain core strength. The Pilates principles share similarities with the attributes that pole athletes need to possess, for peak performance; specifically, awareness, balance, breath, control, efficiency, flow, precision, and harmony (BASI, 2013). The research within this paper addresses the ways in which Pilates can have a profoundly positive impact on athletic performance, as well as functional, stable mobility, for pole athletes. 2
Table of Contents The Pole Athlete s Body 4 Case Study.5 Conditioning Program......7 Conclusion 9 Bibliography.10 3
The Pole Athlete s Body Pole fitness places incredible demands on an athlete s shoulders and core. Pole athletes defy gravity as they fluidly move from one trick to another. All new pole students learn fundamental exercises, in order to protect their shoulders and to start developing the strength they will eventually need for inversions and advanced tricks that require them to hold their own body weight using three or less points of contact with the pole. As pole athletes progress in their training and start developing routines for competitions, they often develop muscular imbalances from repetitively performing movements using only the more dominant side of the body. Imbalances can lead to injury (BASI, 2013). While imbalances can occur within any muscle group of the body, pole athletes most commonly develop imbalances in the arms and shoulders, as the demands to push into the pole with one arm and pull or hold body weight with the other increase. It is imperative that pole athletes learn and practice functional mobility of the shoulder joint, in order to prevent injuries, specifically rotator cuff tears. The shoulder is an incredibly mobile joint. More mobility and flexibility often means that the joint is less stable (BASI, 2013). 4
https://www.anatomynote.com/human-anatomy/axial-anatomy/shoulder-muscle-anatomyshoulder-anatomy/ While pole athletes want to maintain healthy shoulders, pole fitness places incredible demands for strong core muscles, active flexibility, and a balanced body, as well. Pilates can enhance a pole athlete s training by not only providing cross-training, but also promoting a balanced body, flexibility, functional mobility, and stability. A Pilates conditioning program, specific for pole athletes, addresses all blocks with in the BASI Block System, but focuses on exercises within as many blocks as possible, that promote scapular stabilization, in the objectives for the exercise. Case Study After training and successfully completing her first pole fitness competition, Mary, age 33, is starting to feel the wear and tear all of her hours of pole training has taken on her body. The choreography that she created relied heavily on her more dominant side for tricks because she wanted to showcase her very best performance for the judges. She admits that while she was training for competition, she did have to back off during a few weeks leading up to competition, because she felt as though she was at risk for shoulder injury and overall full-body muscle fatigue. Her shoulders were getting fatigued easily and her inverts were not as smooth and effortless and she had been used to them being. Mary had looked into incorporating Pilates into her training, before competition, but was unable to fit it into her busy schedule. Now that the competition training has finished, she is taking time away from pole and getting into Pilates to improve her flexibility, regain balance in 5
her body, and to improve strength and stability in her core and shoulders. She wants to take her pole training to the next level, but realizes that cross-training is essential, in order to do so. Mary is not dealing with any injuries, at the time, but wants to avoid injuries in the future. Upon assessment, during her first private session, it is apparent that her right arm, shoulder, and obliques are much stronger than her left. Overall, she is incredibly strong. During abdominal work, she feels as though her hip flexors are fatiguing quickly, but she does not feel activation of her lower abdominals. During hip work, her left leg moves more freely than the right. She struggles to not use her well-developed trapezius muscles during arm work, and there is a significant difference in her lateral flexion/rotational movements between her right and left side. Back extension exercises are challenging for Mary. She has limited range of motion in her thoracic spine, in both flexion and extension. Her lumbar spine is quite mobile. Mary jokes that her lower back is the only really flexible part of her body. Further assessment shows that Mary loses abdominal control and engagement when going into lumbar extension. It will be important for her to learn to maintain abdominal support and engagement to protect her spine; especially in pole moves that require extreme back extension and flexibility. Mary wants to incorporate group mat and Reformer classes into her cross-training, but also wants weekly private sessions, using various apparatuses, so that she can balance her body, tap into her under-utilized lower abdominals, and improve shoulder mobility and stability, without recruiting her trapezius muscles. Most importantly, she wants to improve her overall functional mobility so that she can continue to train in pole fitness, for many years to come, without increased risk for injury. As an added bonus, she recognizes that the movement patterns in Pilates can improve her flexibility and fluidity for pole fitness. 6
Conditioning Program BLOCK/APPARATUS EXERCISE(S) RATIONAL/NOTES WARM UP Roll-down Assess posture/alignment and get client focused and starting to work on breath with movement. FOOT WORK ABDOMINAL WORK and Roll-up with RU Bar Spine Twist Supine Chest Lift Chest Lift with Rotation Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Single Leg Heel Single Leg Toe Standing Pike Pike Sitting Full Pike Roll-Up top loaded A fundamental warm-up to get the client moving and warm. Trunk stabilization requires client to activate lower abdominals. Client can work on foot and ankle control, as well as knee extensor strength, hip extensor control, ankle plantar flexor strength/stretch with hip flexor stretch (calf raises). Single leg requires extensive trunk and pelvic stabilization. Abdominal control with scapular stabilization (learning to not let trapezius muscles take over keeping shoulders away from the ears). Full pike introduced to challenge client s existing strength. It also requires recruitment of the serratus anterior and shoulder stabilization (again, learning to have strong stable shoulders without the Trapezius taking over). Shoulder stretch, while working abdominals HIP WORK SPINAL ARTICULATION STRETCHES Basic Leg Springs: Frog Circles Down/Up Walking Bicycle Tower Prep Shoulder Stretch Strengthening adductors, hip extensors, promotes hip disassociation, and pelvic lumbar stabilization Scapula have to stabilize as arms reach overhead; hamstrings/calves get a nice stretch, but hamstring control is necessary, as well. Hip extensors are challenged. Works the shoulder rotators, promotes functional mobility of the shoulder as well as a multidimensional stretch. 7
STRETCHES Ladder Barrel FULL BODY INTEGRATION ARM WORK LEG WORK LATERAL FLEXION/ROTATION Gluteals Hamstrings Adductors Hip flexors Sitting Forward Kneeling Cat Stretch Thigh Stretch with RU Bar Triceps Prone Side Kneeling Arm Hip Opener Frog Front Side kneeling stretch Side Pike 8 Effectively stretch all of these muscles. Promote back extensor engagement, and pelvic stabilization throughout. Scapula have to stabilize so that shoulders do not reach toward ears during forward reach. Promotes spinal mobility, hamstring stretch, and abdominal control. Stretches shoulders, requires trunk and scapular stabilization, and challenges the abdominals and back extensors Works the abdominals and quadriceps for control and strength. Gives the quadriceps a nice stretch during hinge back phase. Works trunk and scapular stabilization, while focusing the work in the triceps. Promotes scapular stabilization, gives a nice abdominal oblique stretch, and focuses on triceps. Tricep strength is important for pole fitness because the arms are often holding inverted body weight during full arm extension. Promotes controlled, external rotation, pelvic lumbar stabilization, controlled hip extension, which can improve the athlete s aesthetic lines, while working on the pole. Works hip external rotators, arms get a little extra work to support body weight. Trunk has to stabilize while legs are working. Abdominal obliques get a stretch on one side while the opposite side has to work. Scapular stabilization is necessary throughout the movement so that the shoulder does not lift up toward to ear (elevate) on both the working and stretching sides. Side Pike introduced to challenge the client s existing strength. Side Pike is a challenging exercise, but it will strengthen the abdominals, specifically the obliques, while promoting scapular stabilization, and shoulder strength, overall.
BACK EXTENSION Swan Basic Swan on Floor Back extensors are working, scapula must remain stable, and abdominals are challenged to support the trunk. Scapular stabilization is important for this exercise. Abdominal engagement is required to support the spine in extension. Shoulder extensors are challenged, while scapula remain still and stable. Finish session with a roll down and have client do a mental assessment to compare how roll down at the end of the session compares with the roll down at the beginning of the session. Conclusion Pilates is an effective cross-training exercise for pole athletes. The Pilates repertoire addresses the pole athlete s need to work toward a balanced body, fluid movement, active flexibility, and stable, healthy joints. Pilates can enhance the athlete s performance, as well as serve as a means for rehabilitation (BASI, 2013). Since pole fitness is a more recently popluarized fitness activity, it will most likely continue to evolve and place more demands on the athlete s flexibility, strength, and body awareness. Athletes can use Pilates training as a method to promote stability in their joints, by developing muscular strength through full ranges of motion. 9
Bibliography Shoulder Muscle Anatomy: Shoulder Anatomy. Anatomy Note. March 2, 2018. Retrieved from: https://www.anatomynote.com/human-anatomy/axial-anatomy/shoulder-muscleanatomy-shoulder-anatomy/ Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, 2013. 10