Improved Awareness Of body alignment - BASI Pilates Tanner... · iliac crest and then attaches to...
Transcript of Improved Awareness Of body alignment - BASI Pilates Tanner... · iliac crest and then attaches to...
Improved Awareness
Of body alignment Through Pilates
BODY ARTS AND SCIENCE INTERNATIONAL
Natasha Tanner BASI CTTC 2016
Page 1 Ballito, South Africa
ABSTRACT
The twentieth century lifestyle is technology driven and the modern man sits for more than 6
hours a day. Majority of the population are either staring down at their cell phones, behind a
computer, in the car or sitting in front of the TV. Our bodies were not designed to be sedentary
and now more than ever people are struggling with the negative impact these activities have on
their health and posture. In most cases one is not aware of their body alignment in this state of
none movement, causing the body to become deconditioned. Common postural imbalances
from the above mentioned activities are rounded shoulders accompanied with a forward head
and the classic anterior pelvic tilt. I will address how Pilates improves ones awareness of body
alignment and ultimately assisting the modern man in achieving not only physical health but
mental health too.
Pilates develops the body uniformly, corrects wrong postures, restores physical
vitality, invigorates the mind, and elevates the spirit. –Joseph Pilates
Page 2
TABLE OF CONTENTS
Page 3
CONTENT PAGE
Title Page 1
Abstract 2
Table of Contents 3
Body Alignment – Anatomical Description 4
Muscles Imbalances 5
The Hip Flexor Complex 6
The Gluteal Muscles 7
The Shoulder Complex 8
The Powerhouse 9
Tonic & Phasic Muscles 10
The Roll Down – Tool for Postural Assessment 11
Case Study 12
Conditioning Program – BASI Pilates Block System 13 - 15
Conclusion 16
Bibliography 17 - 18
BODY ALIGNMENT - ANATOMICAL DESCRIPTION
The human body is amazingly diverse and complex and its functioning has often been
described as a kinetic chain. This can be understood by imagining a chain with links that
overlap at each end; these interlocking joints would create a system that would allow the
movement of one joint to affect the movement of another joint within the kinetic chain.
Just like the links in a chain are connected, so are the muscles and bones of the human body and
being in a seated position for extended periods of time without being conscious as to how one
is sitting, leads to various imbalances along the chain. These imbalances place excessive stress
on bones, joints, ligaments and muscles. This is why ideal alignment is central to the Pilates
method as it affects every exercise, movement and decision within a session.
Therefore ones goal should be to strive for ideal alignment, which can be described in terms of
a plumb line – imagine a suspended cord with a weight at the bottom that provides an absolute
vertical line. We use the ‘plumb line’ from a side view starting at the earlobe, through the
shoulder joint, midway through the trunk and through the greater trochanter of the femur. It
then passes slightly anterior to the midline of the knee and just in front of the ankle. Ideal
posture should also be viewed from a posterior and anterior view noticing any deviations in the
coronal plane concerning the positioning of the head, shoulders, trunk, pelvis, knees and feet.
When using the plumb line common sources of faulty alignment are seen when there is an
exaggeration of the curvature in a given region of the spine. (See image below)
a.) Ideal Alignment
b.) Cervical Lordosis & Kyphosis
c.) Lumbar Lordosis/Anterior Tilt
Page 4
MUSCLE IMBALANCES
We all know the saying: with every action there’s a reaction. This could not be truer for the
human body where our muscles work in pairs of agonists and antagonists. When a muscle
shortens to move a joint we call it an agonist and the muscle on the other side of the joint that
lengthens to allow the movement, we call the antagonist. For our body to function correctly we
need these pairs of muscle groups to be relatively equal in strength and length.
Now if you view a person in the seated position (as seen below) it is evident that some muscles
are held in a shortened position while other muscles are held in a lengthened position and in
most cases this position is repeated for many hours of the day. So this is how imbalances
develop, when one muscle group is being used more than its opposing muscle group.
For example, individuals who sit for an extended period of time develop imbalances between
the pairs of agonist and antagonist muscle groups in the front and back of their bodies. The hip
flexors and chest muscles become shortened and active while seated, whereas the gluteals and
back muscles become lengthened and inactive.
Page 5
THE HIP FLEXOR COMPLEX
In order to sit we need to flex the hip, which requires one to concentrically contract the psoas,
iliopsoas and rectus femoris. The psoas major combines with the iliacus, which originates at the
iliac crest and then attaches to the lesser trochanter of the femur to form the iliopsoas. The
rectus femoris, which is part of the quadriceps muscle group, originates at the iliac spine and
inserts at the patella tendon.
The hip flexor complex (psoas, iliopsoas and rectus femoris) remains in a shortened position
during sitting and over time, they adapt by shortening and becoming tight. Due to their
attachment to the pelvis and lumbar spine, when these muscles are tight, they can pull the
pelvis and lumbar spine forward causing an anterior tilt. (See Image)
Page 6
THE GLUTEAL MUSCLES
While the hip flexors remain shortened during sitting, their paired antagonist muscle group in
the buttocks (the gluteus maximus, gluteus medius and gluteus minimus - which originate at
the ilium and insert at the femur) remains stretched and inactive. They become weak and are
unable to resist the forward pull of the hip flexors on the pelvis that could over time lead to
lumbar lordosis (lumbar hyperlordosis), which is an exaggeration or increased curve of the
lower back. (As seen in the image below)
Page 7
THE SHOULDER COMPLEX
Common imbalances that can develop as a result of bad posture are an exaggeration of the
cervical spine (forward head), where the chin leans forward causing the ears to deviate from
the plum line. Another is an increased curve of the thoracic spine, termed Kyphosis,
accompanied by rounded shoulders. (See image on the bottom of page 4)
Keeping the shoulders in a rounded position causes the anterior muscles acting on the
shoulders (pectoralis major and minor) to become tight while the posterior shoulder muscles
(rotator cuff, rhomboids, mid/lower trapezius) become lengthened and weak (See Image B).
This then leads to a forward head posture, which can develop tightness in the upper trapezius
and levator scapulae muscles and weakness in the deep cervical stabilizers.
Image B
Page 8
THE POWERHOUSE
The muscular system provides movement and stability to the skeletal system and certain
muscles in particular other than the already mentioned muscle groups, are also vital in
producing good alignment and a stable core. The core; also called the powerhouse in Pilates,
consists of the following muscle groups that work together symbiotically – the abdominals,
back muscles, diaphragm and pelvic floor.
The abdominal group (spinal flexors) is made up of the
rectus abdominis, external oblique, internal oblique and
transverse abdominis (see Image C). The back muscles
(spinal extensors) can be further divided into three
groups: the erector spinae, semispinalis and the deep
posterior spinal group. One of the deep posterior
muscles is called the multifidus and along with the
transverse abdominis, they play an important role in
Pilates in terms of stabilization and alignment. (See image to the right)
For example the core muscles contribute to a hyper–lordotic lumbar curve in the following
way: Weak anterior abdominal muscles (esp. External Oblique) allow the anterior pelvis to tip
down and forward by the pull of the tight hip flexors. Tight Low Back Extensors pull upward on
the posterior pelvis and weak Hip Extensors cannot counter the pull.
Page 9
Image C
TONIC AND PHASIC MUSCLES
When considering the muscular system as a whole we can divide the muscles of our body into
two types: tonic muscles and phasic muscles. These groups work together to maintain posture
and initiate movement. It is important to know the difference, as when an instructor designs a
program to work towards ideal posture, these muscles groups have specific requirements.
Tonic muscles can also be referred to as postural muscles as they are responsible for the
movements that help us maintain our upright posture. These postural muscles tend towards
overuse and eventual shortening. Phasic muscles, which are also known as movers, tend
towards disuse and weakness.
Imagine a rubber band being stretched out to its capacity and then being made to work hard all
the time. This will give you a good idea of the pressure the upper back muscles are under when
you are in the seated position for hours where your shoulders are rounded and the upper back
is in flexion. Now it may feel like the upper back muscles are tight and need to be stretched but
in actual fact they are weakened from being lengthened for extended periods of time. These
phasic muscles actually need to be stimulated and activated enough that they build strength
and start to move in a position that they are happier. However due to the tightness of the tonic
muscles, the phasic muscles will not achieve full range of motion, so strengthening them alone
will not suffice. Therefore a combination of stretching and strengthening is required to retrain
the muscle groups and attain ideal alignment.
Pilates understands that ideal posture is a goal that one strives for but
may never achieve. Every person’s body, centre of gravity, movement
patterns and mental health are different and ideal alignment is merely a
reference point. Pilates not only considers the physical aspects of a client
and this is why stretching and strengthening are not the only elements to
incorporate into a session. To reach a desired goal in Pilates we have to
consider the mental and spiritual aspects of a person as well.
Page 10
THE ROLL DOWN – POSTURAL ASSESSMENT TOOL
Ideal posture is vital to the Pilates principles as it is only through correct posture that an
instructor can understand each individual and ultimately instruct correct movement. Therefore
one would utilize an exercise called the ‘Roll Down’ to assess a clients posture at the beginning
of a session. This warm up exercise allows the instructor to notice whether or not any
deviations and imbalances might occur and then plan a session accordingly. So not only does it
provide the instructor with information regarding a client’s spinal mobility, flexibility and
abdominal control but it also allows the client to bring ‘mind to body’ where they able to focus
on their own alignment and breathing.
During the ‘Roll Down’ an instructor will also incorporate the previously discussed ‘plumb line’
and assess the client in all planes of motion. (See image below)
Page 11
CASE STUDY
This topic if posture is an important one to me as I am fully aware that the imbalances I curretly
experinece within my own body are a direct result of my posture and sedentary lifestyle. I have
always been an active person but all my career choices as a result of where my strengths lie, have
tied me to a desk job. This ultimately lead me to being sedentary for more than 6 hours a day;
sitting at a desk slouched over a computer for roughly the last 10 years. In all the articles I have
read regarding the negative effects of a sedentary lifetsyle, every single one of them explained, that
even if a person were to dedicate an hour a day towards staying fit, it would never out way the
impact of being seated all day had on their health.
This made me take a step back and really question my lifestyle choices and it ultimately lead me to
making the decision to do my reasearch paper on myself. I am 28 years old with no serious injuries
but as a direct result of being seated for many hours of the day I suffer from tight hip flexors which
allows the hip extensors to weaken and lengthen. Therefore I have weak glute meds acting
bilaterally and an inactive right glute max. This weakness in my glutes allows the tight hip flexors to
anteriorly tilt my pelvis, further contributing to the lumbar hyperlordosis. I also show signs of
having a weak left transverse abdominis and erector spinea. Lastly I have instability of the left
scapula due to my middle trapezius, rhomboid major and minor and serratus anterior being weak.
My goal is to focus first on gaining range of motion and stretching, which will hopefully allow my
body to adjust from sitting in a kyphotic/lordotic position for the last few years, thereafter to build
strength and regain a posture that my body feels happier to be in. I have chosen movements with
specific regard to the tightness in my hip flexors, lumbar spine and anterior shoulders. I also
emphasized strength building in my abdominals, thoracic extensors and hip extensors. The
conditioning program utilizes the Block System from the BASI approach focusing on the whole and
highlights exercises that emphasize strengthening and stretching the trunk accordingly. The
conditioning program is designed as such to include fundamental, intermediate and advanced level
work, which encompasses the BASI approach to balance.
Page 12
CONDITIONING PROGRAM – BASI BLOCK SYSTEM
BLOCK Sessions 1 - 10 Sessions 11 - 20 Objectives
WARM UP Roll Down
(To asses my spinal mobility, flexibility & abdominal control –
noticing any imbalances)
Pelvic Curl Spine Twist Supine
Chest Lift Chest Lift with Rotation
Roll Down (To asses my spinal
mobility, flexibility & abdominal control –
noticing any imbalances)
Roll up Spine Twist Supine Double Leg Stretch Single Leg Stretch
Criss Cross
The first 1 – 10 sessions I focused on the
fundamental warm up learning to recruit the
correct breathe patterns, alignment and muscles before moving onto the intermediate
exercises in sessions 11 -20
FOOTWORK Reformer:
Parallel heels Parallel toes
V-position toes Open V heels Open V toes Calf raises
Prances Prehensile
Single leg heel Single leg toes
Wunda Chair: Parallel heels Parallel toes
V-position toes Open V heels Open V toes Calf raises
Single leg heels Single leg toes
Emphasis on holding a neutral pelvis (pelvic lumbar stability) and
achieving full range of motion in the feet and
knees. The WC also focuses on trunk &
pelvic stabilization = strengthening the
abdominals and back extensors.
ABDOMINAL WORK
Cadillac: (Warm up series)
Roll up with Roll-up Bar *Mini roll-ups
*Mini roll-ups Oblique Roll-up Top Loaded
* (Focus on neutral pelvis)
Cadillac: Roll up with Roll-up Bar
Bottom Lift with the Roll-up Bar
Roll-up Bottom Loaded
The Roll-up Bar assists in maximizing the
lumbar flexion. The Roll-ups with the PTB
aid in shoulder stretching and back extensor strength.
HIP WORK
Page 13
Cadillac (Basic Leg Springs)
Frog Circles (Down/Up)
Walking Bicycles (& Reverse)
*Focus on initiating from the weak hip extensors
Cadillac (Single Leg Supine)
Frog Circles (Down/Up)
Hip Extension Bicycle (& Reverse)
*Focus on initiating from the weak hip extensors
Cadillac springs are connected separately so
the legs work individually – unlike on the reformer where the stronger leg could do majority of the work.
The Cadillac is great for addressing muscular
imbalances.
BLOCK
Sessions 1 - 10 Sessions 11 - 20 Objectives
SPINAL ARTICU - LATION
Mat:
*Rolling like a Ball
**Jack Knife
* Elongates the lower back muscles and
deepens the abdominal work
** Strengthens the hip and shoulder extensors
Cadillac:
Tower Prep
Tower
Not usually recommended for the first 10 sessions if a
client is new to Pilates. Tower on the Cadillac improves the
flexibility of the lower back muscles &
strengthens abdominals and
movement is initiated with deep flexion.
STRETCHES Reformer:
Standing Lunge
Step Barrel:
Shoulder Stretch Lying Side
Reformer:
Kneeling Lunge
Pole:
(Pole Series)
Shoulder Stretch
Overhead Stretch
Side Stretch
Spine Twist
The coordinated action of the
hamstrings and hip flexors in the lunges creates a balance in
pelvic alignment and balance. The Pole
series stretches the shoulder & chest
regions and improves scapula stabilization.
FULL BODY
INTEGRATION
FBI/1
Reformer:
Scooter
Round Back
Down Stretch
Up Stretch 2
Reformer:
Reverse Knee Stretch
Flat Back
Cadillac:
Kneeling Cat Stretch
Sitting Back
Not usually recommended for the first 10 sessions if a
client is new to Pilates. These FB1 improve shoulder
strength and flexibility and
emphasis is placed on deep lumbar flexion.
ARM WORK
Page 14
Reformer:
(Arms Sitting Series)
Chest Expansion
Biceps
Rhomboids
Hug-A-Tree
Salute
Cadillac:
Shrugs
Triceps Press Sit
This arm work emphasizes trunk stabilization and
correct positioning of the scapula, leading
to good, neutral trunk alignment.
Muscles Targeted - Latissimus dorsi,
deltoids, rhomboids & triceps.
Notes: As I have been doing Pilates for over two years I have within the first 10 and then within
the first 20 sessions incorporated spinal articulation, FBI 1 and FBI 2, however if it were a
someone new to Pilates, these blocks would not be left out until the appropriate time.
Page 15
BLOCK
Sessions 1 - 10
Sessions 11 - 20
Objectives
FULL BODY
INTEGRATION
FBI 2
N/A Reformer: The Tendon Stretch
This usually done after 21+ sessions. The muscle focus is
serratus anterior which is a muscle I need to strengthen
for scapula stabilization.
LEG WORK Ankle Weights: Gluteals Side Lying Series
Reformer: Hamstring Curl
(Engage hamstring
prior to bending knee to ensures strong
involvement of the hamstring- doing this
inhibits the hip flexors)
The Side lying series muscle focus
is the gluteus medius. Emphasis
is placed in maintaining a
neutral & stable pelvis. The
Hamstring curl strengthens the hip
extensors.
LATERAL FELXION /
ROTATION
Reformer: Mermaid
(Includes good shoulder mobility and stability.
Muscle Focus: obliques, deltoids and latissimus
dorsi)
Reformer: Side over on the Box
Strengthens abdominals with emphasis on the
obliques. The side over requires the co-contraction of the back extensors
& abdominals, which maintains body alignment.
BACK EXTENSION Step Barrel: Swan prep
*Swan
(*Includes the hip extensor control)
Cadillac:
Hanging Back
To strengthen the back extensors this
is vital for good posture. The
hanging back even incorporates the
lumbar flexion and a stretch of the chest muscles.
Roll Down Roll Down To take note how my body feels after
the session compared to when
I started.
CONCLUSION
My desired outcome was simple: I wanted to improve my posture both in and out of the studio.
I knew that an improved posture would lead to better muscular balance, less pain, correct
movement and on the emotional side, improved self confidence and body awareness.
Pilates has this incredible effect on people and one cannot help fall in love with it’s many and
far reaching benefits. I was drawn to Pilates straight out of school and it has not been until
recently that I have fully grasped the principles and core values of the method. I am grateful I
decided to do the course at a later stage in my life as I only now feel I appreciate the effects and
results Pilates can offer people. Society is in far too much of a rush and we take for granted our
bodies that function so perfectly in their own ways. I strongly feel that the modern man is not
aware of or fully comprehends the lasting effects bad posture has on their health and wellbeing.
The negative effect on ones body may start small but if not properly taken care of, will ripple
effect creating numerous aches and pains. Bad posture has been linked to back, shoulder and
neck pain and being in the slouched position places pressure on the thoracic region, which can
reduce ones lung function. It also places undue stress on ones bones and joints and the pain can
eventually work its way up the spine leading to tension headaches.
Good posture takes unnecessary stress off the spinal column and allows it to act more
efficiently as a shock absorber as we make our way through this fast paced world. Not only do
people experience relief from general pain, but they also have this air of confidence about them.
My ultimate goal as a BASI Pilates Instructor is to help people connect their mind with their
body and teach them to take the principles of Pilates from the studio into the world and apply it
into their daily lives. There is no far greater feeling in the world then being able to assist
someone in walking through life physically, mentally and spiritually fit and radiant.
Page 16
BIBLIOGRAPHY
Isacowitz, Rael, and Karen Clippinger. Pilates Anatomy: Your illustrated guide to mat
work for core stability and balance. Champaign, Illinois, 2011. Print.
Body Arts and Science International. Study Guide. 2000-2013. Print.
Auxiliary: Movement Analysis Workbook. 2000-2013. Print.
Avalon: Movement Analysis Workbook. 2000-2010. Print.
Cadillac: Movement Analysis Workbook. 2000-2012. Print.
Mat: Movement Analysis Workbook. 2000-2012. Print.
Reformer: Movement Analysis Workbook. 2000-2012. Print.
Wunda Chair & Ladder Barrel: Movement Analysis Workbook. 2000-2012. Print.
Rael Isacowitz, (2014). Pilates – Second Edition. Champaign, IL: Human Kinetics.
Mel Cash, Pocket Atlas of The Moving Body (2000). Ebury Press, Random House
By: Tlehml, Care for the Body, Sitting:Rest and RISK! (Is sitting killing us?), General
lifestyle, https://careforthebody.wordpress.com/2013/05/26/sitting-rest-and-risk-is-
sitting-killing-us/
By: Scott Lucett, Top 3 Postural Problems and How to Fix Them, National Academy of
Sports Medicine, http://blog.nasm.org/uncategorized/top-three-postural-problems-
caused-by-sitting-and-how-to-fix-them/
Harkness EF, Macfarlane GJ, Silman AJ, McBeth J. Is musculoskeletal pain more common
now than 40 years ago? Two population-based cross-sectional
studies.Rheumatology (Oxford) 2005;44(7):890–5.
Dr Mercola, Here’s What Sitting Too Long Does To Your Body, Fitness Peak,
Mercola.com,http://fitness.mercola.com/sites/fitness/archive/2015/05/08/sitting-
too-long.aspx
The Healthy Back Institute, Less Pain-More Life, 17 Muscles That Cause the Most Back
Pain, http://www.losethebackpain.com/back-muscle-pain/
Reviewed by Jason M, Highsmith MD, Spinal Anatomy Slideshow, Spine Universe,
http://www.spineuniverse.com/anatomy/spinal-anatomy-slideshow
By Spscnicole, SPSC Crossfit, Anterior Pelvic Tilt,
https://spscgym.wordpress.com/2015/04/23/anterior-pelvic-tilt-lets-talk-about-your-
curvy-low-back-and-forward-tipped-pelvis/
Richard Hamilton, RUB Soft Tissue Therapy, Tonic & Phasic Muscles – Posture vs
Movement, http://rub-stt.co.uk/tonic-and-phasic-muscles/
Page 17
Jesse Aweneus, Physiospot, My Favourite Gluteal Exercises,
http://www.physiospot.com/opinion/my-favourite-gluteal-activation-exercises/
KnowHowMD.com, Lordosis of the Spine: Exaggerated Lumbar Curve Reasons,
http://www.knowhowmd.com/spine/disorders/lordosis
Rochelle Cocco, Fix The Neck, Benefits of Improved Posture,
http://fixtheneck.com/how_SP_causes_pain.html
Cal Nagar, UPRIGHT, 10 Proven Benefits of Good Posture, Be Upright,
http://www.uprightpose.com/blog-10-proven-benefits-of-good-posture/
Wendy’s Blog, MuTuSystem, Pelvic Floor Tone+Postural Alignment:Yes, They’re
Connected, https://mutusystem.com/mutu-system-blog/pelvic-floor-exercises-postural-
alignment-yes-theyre-connected
Pilates Protocols for Kyphosis Body Arts and Science International Debra Andersen
October 2015 Costa Mesa, California
Nature and Perfect Posture – BASI Student Paper, Svarga Holistic Center, Bandung
Mutiara Fernandez, 2/22/2014
Pilates and Lumbopelvic Stability,Written by: Cindi Began, MS, PT, CSCS Date: February,
2008
How to solve postural problems of sitting office people Name: Claudia Holbach-Schieder
2.8.2016 Course: CTTC Januar 2016
Body Intellect, Pretoria, SA
Page 18