Pilates for Surfers

Megan Wagner13/9/17

Maroochydore, Australia 2011

Abstract

Currently residing on the coast of Australia and growing up on the Coast of California

surfing has been a prominent part of my life and the communities I live in. Surfing is a dynamic

sport which provides many physical benefits, it can also potentially result in a multitude of injuries

and ailments due to it's demands on the body. In this research I will be reviewing the importance of

stabilising muscles to relieve some of the stresses due to surfing. More specifically the importance

of shoulder stability in regards to the constant paddling motion as well as the need for strong core

muscles (core stabilisers), while prone paddling as well as wave riding. Stabilisation and correct

muscles recruitment are crucial in promoting positive functional movement as well helping improve

balance and concentration. Other considerations will also be addressed focusing on the demands

surfing has on the body.

Table of Contents

Section I: The Surfers Body -Part A: Scapular Stabilisation-Part B: Trunk Stabalization and Back Extensors-Part C: Other Consideration

Section II: Benefits of Pilates for Surfers

Section III: Case Study-Part A: The Body-Part B: Objectives-Part C: The Program Utilising the BASI Block System

Section IV: Conclusion

Section V: Bibliography

Section I: The Surfers Body

There is one thing you will do a lot of in surfing; paddling! Paddling out to the break, to

catch waves, to get back out, to stay in the right spot, most of the time spent surfing is this paddling

position.

Part A: Scapular Stabilisation

The scapula stabilises the shoulder from the back side, and it is one of the main bones of the

shoulder joint. The shoulder is made up of three bones: the clavicle (collarbone), the scapula

(shoulder blade), and the humerus (upper arm bone), as well as associated muscles, ligaments, and

tendons. When the scapula does not move well, the rotator cuff muscles are strained. This can lead

to shoulder problems like impingement, rotator cuff tears, and frozen shoulder (Dr. Aimee Perreira,

MD).

The basic paddling posture is on your stomach (lying prone), with your mid upper back

(thoracic spine T1-T12) extended slightly. Your arms are paddling in a freestyle type motion,

internal rotation of the upper arm. The top arm comes into almost full flexion as it travels high in

front to pull water, moving the arm into extension against the resistance of water to propel the body

forward. Paddling is essentially a very repetitive overhead movement which can unfortunately can

create muscular imbalances; over developing the larger muscles around the shoulder some of which

are the pec major, pec minor, deltoids, upper trapezius, levator scapulae. These muscles when

strong relative to their opposite acting muscles tend to apply upward force on the humerus,

migrating it north toward the bone above. This is not a good thing because the humerus can start

hitting the bone above (acromion), leading to an impingement syndrome

(http://www.theinertia.com). It is critical then to strengthen the rotator cuff muscles to encourage a

downward force of the the scapula, saving you from shoulder impingements issues. The rotator

cuff is essential for providing shoulder stability. The muscles that make up the rotator cuff are the

supraspinatus, infraspinatus, teres minor and subscapularis (BASI pg. 88). Paddling strokes result

in overdevelopment of both the shoulder’s internal rotators (subscapularis), in comparison to

external rotators (infraspinatus) as well as the anterior chest muscles (the pecs) relative to the

posteriror stabilising muscles (rhomboids, levator scapuli, serratus anterior and middle/lower

trapezius). It will is important then when working with a surfers to not only strengthening the

rotator cuff as well as the week opposing muscles, rhomboids, lats and serratus but to also work on

increasing the flexiblity of tight, perhaps shortened muscles such as the pecs and antirior delts.

Part B: Trunk Stabilisation and Back Extensors:

The trunk is made up of the Abdominals, Pelvic Diaphragm and the Back Extensors. When

the body is equipped with good core strength, movement is more efficient and the body is better

protected against injury (BASI, Study Guide pg. 50). Core strength is vital to surfing well, without

it pop-ups for wave riding suffers, balance is compromised, and most commonly lower back pain

can develop and potential injury can occur. It is important to mention that when working on

strengthening the core, as well as strengthening other parts of the body, one should primarily work

from a position of neutral spine. Neutral spine is when the anterior iliac spine (ASIS) on each side

of the pelvis and the pubic symphysis (PS) are in the same horizontal plane (coronal plane when

erect) and the two ASIS are in the same transverse plane. This position encourages balanced

muscular development and correct muscles recruitment as well as teaches efficient posture and ideal

alignment (BASI Study Guide pg. 8).

When paddling on a surfboard, you need to lift your chest slightly, getting the weight

settling on the lower ribcage. It is inevitable that you will be extending slightly through your lower

back and most likely without proper activation of your abdominals. This will place some strain on

this region. With an upper spine limited in extension you will need to gain more extension through

your lower spine which will increase the loading on your lower back muscles for long periods and

may cause excessive strain. Since your abs are the front anchor of your spine, if they are weak,

then the other structures supporting your spine (your back muscles, for example) will have to work

harder. The Lumbar portion of the spine (L1-L5) can be protected by developing stronger core

muscles, you'll be less likely to injure or strain your back muscles (Graeme Keys, PT, Dip MD).

The abdominals is a muscle group that is often the focus of a back care program as the abdominals

support the back and alleviate pressure from the spine. The most important of the abdominal

muscles in terms of stabilisation is the transverse abdominus(TA). Due to the structure and shape of

the spine, the abdominals offer support to the lower spine and the mid and upper back extensors

support the upper spine (BASI, pg. 51 Study Guide). A strong ‘core’ will allow you to transfer

weight between your upper and lower body with greater strength, power and speed. This in turn

produces greater strength, power and speed through all of your surfing turns with less effort.

Part C: Other Consideration:

-Improve the alignment of the cervical spine in ratio to the rest of the spine. Due to long paddling periods the cervical spine is forced to spend prolonged periods in extension.

-Improving flexibility in hip flexors and strengthening hamstrings. Surfing creates tight hip flexors as it is a one-sided sport. The front foot hip rotates forward, pulling the spine, hips, knees, and ankles out of alignment.

-Proper breathing, the benefits of intercostal breathing and the ability to maintain abdominal contraction while performing exercises.

Section II: Benefits of Pilates for Surfers

For surfers, proper body alignment is critical. When they’re surfing they need to work with

the competing forces of momentum, gravity and water, with the slightest misalignment or

misjudgement causing them to work against those forces. However much of a surfer’s training

focuses on working the outside musculature system opposed to the inside ‘stabilising’ system

(www.bodyorganics.com.au). Traditional fitness regimes often pay little attention to gaining

stabilisation before mobilising the body. Pilates works the body from the inside out with extreme

emphasis on stabilisation which a surfer would hugely benefit from.

What sets pilates aside from other forms of fitness is that is a mind-body form of fitness

rather then just a physical process (BASI Study Guide, pg. 7). The ten pilates principals,

awareness, balance, control, efficiency, precision, breath, concentration, center, flow and harmony

are what make this method unique. These principals help promote a healthy mind-body connection

that can be carried out through daily activities.. A far greater part of human potential is realised

when the mental aspect of conditioning is integrated into the learning process (BASI Study Guide

pg. 7).

Section III: Case Study

Part A: The Body

Lachie Leckie is a 34 year old male. He averages surfing about 5 times a week and spends the

majority of his working day sitting at a desk as a business owner. Lachie's main complaints are

lower back pain and tightness in the upper trap area. He has a slight fatigued back posture due to

excessive sitting at a desk and little core strength. He has overdeveloped traps which is causing

some neck pain and little shoulder stabilisation strength as he continues to elevate the shoulders

when raising his arms over head while paddling when he surfs. Insufficient mid back strength is

also contributing to his neck pain because his traps keep lifting into his neck causing them to burn.

This most likely is also due to repetitive paddling causing over worked internal rotation of the

shoulders. His hip flexors are quiet tight from the front foot hip rotating forward, due to his “natural

stance” (left foot forward while wave riding) pulling the spine, hips, knees and ankles slightly out of

alignment and creating muscular imbalances. Lachie is a lean build, with broad shoulders. He has

clear signs of muscular imbalance when referring to upper and lower extremities as well, upper

body being overdeveloped while his lower body is underdeveloped. It should also be mentioned that

his head seems to be in a slightly forward head posture, as his ear lobe extends in front of his AC

joint.

Part B: Objectives

-Neutral Spine Awareness (including Cervical Spine)

-Proper activation on the pelvic floor and transverse abdominals and back extensors- core strength!-Strengthen the upper back extensors. -Stretch the pectorals and lattisimus dorsi.-Balance the strength between the internal and external rotators of the shoulder.-Balancing muscular imbalances through his trunk as well as left and right body due to his “regular stance” surfing.-Hip mobility and Hamstring Strength

Part C: The Program Utilising the BASI Block System

Roll Down

Reasoning and Notes: The roll down is used as an assessment for posture and alignment. Revealing muscular development, postural deviations and compensations that have occurred. This also promotes awareness of alignment to the client and concentration on his body for the session ahead.

Warm Up Series on Mat and Cadillac

-Pelvic curl-Supine twist supine-Roll-up with roll-up bar-Mini Roll-ups-Roll up top loaded-Roll up bottom loaded.

Reasoning and Notes: Pelvic Curl helps stretch the low back hoping to maximize lumbar flexion. It also helps enforce neutral spine, alignment awareness, decompression of the spine and warms up the hamstrings.

Foot Work on Wunda Chair

-Parallel heels-Parallel toes-V position toes-Open V heels-Open V toes-Calf raises-Single leg heel-Single leg toe

Reasoning and Notes:Foot work on the chair is great for posture as well as core and back extensor strength, transverse abdominals and multifidus are co-contracting to hold the spine. The deeper postural muscels are forced to work for a long period of time and prevent rocking of the torso or leaning as we move through foot work.

Abdominals on Wunda Chair

-Full pike-Torso prep sit

Maximising lumbar flexion in Full Pike is great for Lach's tight back and counteracts the habitual movement pattern from constant paddling . Also recruitment of the serratus anterior will help improve scapulae stabilisation strength. **Side note: I also find adductor activation/awareness essential in helping lift body into the Pike position this will allow Lach to feel the benefit of incorporating his “center lines”, adductors, pelvic floor in this case. Torso Press Sit is wonderful for co-contraction of the abdominals and back extensors which is a habit we want to create for lach when it comes to his posture. This excersize also is a wonderful shoulder and chest stretch, opening of pec major and pac minor which we want to achieve.

Hip Work on Cadillac

-Single Leg SupineFrogCircles (Down, Up)Hip ExtensionsBicycle

Reasoning and Notes:Hip work promotes healthy hip extension. Unilateral work requires more stabilisation from Lach which is what we want to strengthen. Since he is dominate on one side when he wave rides (naturalstance) unilateral work will force him to work each side dependent upon the other. We hope to achieve hamstring strength through this series as well as maintaining pelvic lumbar stabilisation.

Spinal Articulation on Reformer

-Bottom Lift -Bottom Lift with Extensions

Reasoning and Notes:Will be nice to give the lumbar spine a little stretch at this point int the program. This exercise objective strive towards good hip extensor control and well as be mindful of correct spinal and foot alignment throughout

Stretches

Pole Series-Shoulder Stretching-Overhead Stretch

Reasoning and Notes:To stretch the upper body, front of the chest while maintaining correct alignment in the spine.

Full Body Integration 1 on Reformer

-Stomach Massage Round Back, Flat Back & Reaching

Reasoning and Notes:Here again Lachie's back will get to stretch as well as strengthen. I hope to achieve trunk stabilisation as well as knee extensor strength which is important in the squat position of wave riding.

Arm Work

Reformer-Kneeling Arm Series

-Chest Expansion

-Up Circles

-Down Circles

-Triceps

-Biceps

-Shoulder Push

-Shoulder Push Single arm

Reasoning and Notes:

The kneeling arm series promotes co-contraction of the abdominals and multifidus muscles as well as requiring trunk stabilisation a sensation I want to start creating in Lachie's posture. Shoulder flexor stretch in the biceps segment is important in opening up Lach's tight anterior, it also brings attention to rib placement, the rib cage position affects the alignment of the thorasic spine. This is agood reminder for Lach to avoid thrusting the rib cage. In shoulder push I want Lach to be mindful of establishing scapular stabilisation prior to movement, which is a habit I want to create in his body. This exercise will also allow us focus on trunk and scapular stabilisation, a theme throughoutthis program.

Full Body Integration II on Reformer

-Long Stretch (Up Stretch Series)

Reasoning and Notes:Obtain trunk and shoulder stabilisation. This particular exercise is great from a surfer as it is similar to the movement they require when transitioning from lying prone to standing up and wave riding. Working on avoiding hyperlordosis, a position surfers often face while in the paddling position as well as obtaining correct scapular and stabilisation strength is the goal.

Additional Legs on the Reformer

-Hamstring Curl (Long Box)

Reasoning and Notes:Here we will be able to not only strengthen the hamstrings and knee flexors which is beneficial to wave riding but we are reenforcing a healthy prone position for Lachie. Abdominals are engaged throughout as well as ensuring proper alignment in the cervical spine in a prone position.

Lateral Flexion/Rotation-Reformer

-Side Overs (Short Box)

-Mermaid

Reasoning and Notes:Surfing is a sided sport which can promote the use and uneven developemnt of muscles. Repetative spiralling motions encourage uneven use of obliques due to being a “natural” stance surfer. During side overs our awareness is on trunk stabilisation and pelvic stability. I want to create a better body awareness in space (without support), this reenforces that co-contraction needed for surfing as well as building a healthy posture. This exercise also has a oblique abdominal emphasis, it is important for Lachie to work is oblique to build balance from his one sided surfing posture. I find Side Overs to be a nice segue exercise for Mermaid because of the oblique emphasis in both exercises, as you rotate the trunk towards the footbar in Mermaid, it is easier to feel the oblique recruitment once warmed up from completing Side overs. Mermaid Reenforces the theme of scapular stabilisation this exercise and strengthening the latissimus dorsi which is good for Lach in helping with the downward force of his shoulders we are working on.

Back Extension on Reformer

Long Box Series

-Pulling Straps 1

-Pulling Straps 2

Reasoning and Notes:Again strengthening the shoulder adductors are important to Lachie's program to help achieve scapular stabilisation as well this series works his back extensors and working Lachie's trunk will improve his paddling posture as well as his constant poor desk job posture. This exercise so beautifully resembles the same movements done when paddling so is a nice way to end the session leaving Lachie with correct neuromuscular memory of the exact position he so often finds himself in while surfing.

Roll Down

Reasoning and Notes:Final Roll Down is a way to reconnect with the body, breath and concentration. Take notice on how you feel from your initial Roll Down in comparison to the final one. Bringing awareness to posture and alignment and to carry out the work and posture awareness into Lachie's everyday life and activities.

Section IV:

Conclusion

Incorporating the Pilates practice, applying it's principals as well as following a conditioning

program based off the BASI block system demonstrates improvements in the body and helps

alleviate stresses a surfer might experience. Pilates can help strengthening scapular stabilisation,

strengthening the muscles of the trunk and correct imbalanced alignment to decrease possibilities of

injury as well as help surfers perform with less negative effects on the body. In creating symmetry

and harmony in the body through positive postural habits and correct muscle requirement Pilate is

paramount when it comes to cross training for a surfer. The value of this method was seen through

working with Lachie, we were able to discover more about him and his body as we worked through

the program following the BASI block system. BASI Pilates has given him strength, flexibility and

agility to continue doing what he loves surfing as well as promote positive movement patterns

through his every day life.

Bibliography:

1. BASI, Study Guide Comprehensive Course, Basi 2000-2008

2. https://www.spineuniverse.com/wellness/exercise/building-core-strength-reduce-back-pain

3. http://www.theinertia.com/health/surfing-and-shoulder-injuries-insights-treatment-and-prevention/

4. http://antranik.org/muscles-of-the-abdominal-wall/

5. https://au.pinterest.com/gonzalez1380/01-anatomia/

6. https://www.bodyorganics.com.au/pilates-for-surfers/

7. Pilot Study from Journal of Bodywork and Movement Therapies, January 2017, Published by Elsevier Ltd.

8. The Surfers Shoulder, Dr. Aimee Perreira, MD,University of Hawaii, Department of Orthopaedic Surgery, 2012.

9. Image Credit: Glen Inkeet: www.surfline.com

10. Image Credit: http//www.physio-pedia.com