Download Pilates for the Inflexible

Pilates for the Inflexible
Irene Garibaldi
September 25, 2016
2015 Davis, California
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Abstract:
Stretching is found valuable to maintain a body with balanced muscles. To stretch
appropriately, one must learn to understand how muscles function, where they attach to the bone,
and how they move the body. I will be going into depth on these matters and applying them to a
conditioning program that increases flexibility for my specific case study. The outcome of this
conditioning program, which targets the increase of flexibility in a male athlete, is proven to
have positive results.
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Table of Contents:
Title Page
1
Abstract
2
Table of Contents
3
Anatomical Description
4
Introduction to Case Study
8
Conditioning Program
10
Conclusion
15
Bibliography
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Anatomical Description:
When looking to stretch the muscles, one must look at how the muscles function, where
they attactch to the bone and how they move in relation to the bone attachment. The skeletal
muscles, as stated in Karen Clippinger's text, Dance Anatomy and Kinesiology, is the type of
muscle that attaches to bones of the skeleton and gives rise to movement at joints. She also states
that skeletal muscles are important for the maintenance of posture and position, stability of
joints, shock absorption, and support and protection of internal tissues among other vital roles.
There are properties of the skeletal muscle tissue that is important to undersand before diving
into stretching.
The skeletal muscle tissue has the properties of irritability, extensibility, viscous, and
elasticity. Irritability gives the muscle the "ability to recieve and respond to a stimulous."
(Clippinger, 34) Elasticity give the capability for the muscle to return to its resting length after
the act of being stretched. Viscous is when the stretch or lengthening of the muscle is caued by
force and the length remains same after the release of the force. Lastly, extensibility allows the
muscle to stretch beyond its resting length. This type of stretch is caused by gravity or by the
contraction of another muscle. This type of stretch in the muscle, extensibility, is most favorable
and healthier for the body.
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To what the muscle attaches to the bone are commonly a tendon or a aponeurosis. A
tendon is "muscle fascia, which is the connective tissue componenets of a muscle, combine
together and extend beyond the end of the muscle as round cord or flat bands." (Jarmey, 28)
Aponeurosis are "thin, flat and broad." (Jarmey, 28) These tendons and aponeurosis are what
secures the muscle to the bone, cartaliage, or other muscles allowing the muscle to move the
skeleton. Movement of the muscle and the roles they play are also important to understand
before understanding the types of muscle contractions.
The reasonings to learn their roles and actions will allow the movers and instructors to
know how the muscles work together or to the extent of knowing which mucsles to target
allowing for proper stretching and strengthening. The roles and actions are agonist, antagonist,
synergist, stabilizer, and co-contraction. Agonist also known as mover "is a muscle or muscle
whose contraction actually produces the desired joint movement." (Clippinger, 54) In this action
of the mover or agonist there are many roles that take part. There is a primary mover (the
agonist) and assistant also called secondary mover. The assistant to the mover are the other
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muscles around the same area of the targeted muscle being used to help that primary muscle
move. An agonist is "the muscle on the opposite of a joint to the prime mover, and which must
relax to allow the prime mover to contract." (Jarmey, 31) Secondly, the antagonist is when "the
muscle opposite of a joint to the prime mover, and which must relax to allow the prime mover to
contract." (Jarmey, 31) Next, is the role of the synergist. Synergist's ultimate goal is to
"neutralize an undesired secondary action of the prime mover(s)." (Clippinger, 54) When a
synergist immobilzes the bone of the prime mover's orgin creating a stable base for the primary
mover, it is then called a stabilizer or a fixator. Lastly, is the co-contraction. A co-contraction can
be found when a "contraction of the agonist and antagonist at the same time to produce a stable
joint or balanced movement." (Study Guide, 32) This action is most utilized in the Pilates
prictice. Getting deeper into the knowledge of the muscle actions are their types of contractions.
Though contraction does not seem useful when stretching, it does build ones
understanding of how the muscles function thus allowing one to find the proper stretch in the
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proper position and movement. Isometric contraction is where a contraction occures whether be a
partial or complete contraction yet there is no visible movement in the joints. An example would
be of a person trying to pick something up that was too heavy for them. The muscles are
contraction but there was no visible movement, or lifting of the heavy object. Isotonic
conractions are the types of contractions "that enable us to move about." (Jarmey, 30) It is a
contration that causes a change in the length of the muscle and therefore leads to joint
movement. This type of contraction is dynamic because there are two types of isotonic
contractions. One being, cocentric contraction, the "shortening of the muscle and resultant visible
joint movenet [e.g., flexion, abduction] in the direction of the action of the primary muscle."
(Clippinger, 51) This contraction will pull both ends of the muscle attachements towards
eachother causing a shortening of the muscle. In opposition, eccentric contraction, lengthens the
muscle. This lengthening of the muscle occurs while the mucle is contracting, providing
controled movements against gravity, tension, and help absorb shock waves to the body/joints.
Taking all of these terms and informaiton about the muscle itself, it is imparritive to then
learn how to apply the knowledge to properly stretching the muscles. We now know elastic
actions of the muscle will play a big role in reaching flexibility, the understading how the muscle
attaches to the bone, knowing how the muscles work together to allow efficient release,
recriutement, and contraction. Over all this builds a better insight to which exercises and regimin
would increase flexibility and balanced strength.
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Introduction to Case Study:
Stretching is commonly used throughout all types of sports and physical activities. The
importance of stretching is controversial but the benefits prove it could prevent injury as well as
increase athletic performance. In the practice of Pilates, each individual is challenged to find the
balance between flexibility and strength of the entire body. Each body requires a specialized
regimen that focuses on working through limitations and imbalances caused by either habitual
movement patterns or learned movement patters, allowing the mover to safely reach their goals.
Joseph Pilates, creator of this method, expressing in his book Return to Life Through Contrology
the importance it is to have balance of the muscles: "True flexibility can be achieved only when
all muscles are uniformly developed." and proceeds to state, "If your spine is inflexibly stiff at
30, you are old. If it is completely flexible at 60, you are young." Which brings me to my case
study that came to me with an inflexibly stiff spine.
George came to Pilates looking for a way to better his flexibility and core strength so he
may achieve a healthier athletic body. George is a 28 year old male and measures to about 5'11".
His recreational activities have him involved in sports such as basketball and softball. His
profession involves his body being hunched over in a flexed position for long periods of time and
pulling on heavy equipment. He often complains of shoulder and back discomfort. As I observed
his standing roll downs, I noticed he had inward rotated shoulders showing me he is tight
pectoralis major, limited range of motion in his thoracic spine, along with tight hamstring
muscles.
From our first warm up it was immediately brought to my attention how sever the
tightness in George's upper body was. Guiding him to a supine position with his knees bent, he
was unable to lengthen his arms down by his sides; this resulted in him bending his elbows
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outward, causing the shoulders to further rotate inward. Since my goal was to find the stretch in
each exercise and emphasize on the lengthening or releasing portion of the each movement, I had
George bring his arms to a slight abduction on the mat (arms placed in a downward diagonal line
from the shoulder joint) to help find a lengthened position in the arms. This allowed the shoulder
girdle to then relax onto the mat and give length to the brachialis. As we continued our first
session together it was made clear that his lack of flexibility and imbalances in his muscles made
certain exercises challenging to execute. Through the BASI's Block System, I knew George
would find the benefits he was looking for. I would begin with developing his strength in his
core, back, and the muscles surrounding his pelvis, meanwhile achieving flexibility in his
pectoralis major, minor, hip flexors, and hamstrings.
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Conditioning Program 1:
Beginning and ending each session with Roll Downs
Warm Up: Pelvic Curl, Spine Twist Supine, Chest Lift, Chest Lift with Rotation
Foot Work on Reformer: Parallel Heels, Parallel Toes, V Position Toes, Open V Heels, Open
V Toes, Calf Raises, Prances, Single Leg Heels, Single Leg Toes
Abdominal Work on Step Barrel: Chest Lift, Overhead Stretch
Hip Work on Reformer: Supine Leg Series- Frog, Circles (Down, Up), Openings
Stretches on Reformer: Standing Lunge
Arm Work on Reformer: Supine Arm Series- Extension, Adduction, Circles (Up, Down),
Triceps
Lateral Flexion/Rotation on Reformer: Mermaid
Back Extension on Reformer: Long Box Group- Breaststroke Prep
Stretches on Ladder Barrel: Shoulder Stretch 1, Gluteals, Hamstrings, Adductors, Hip Flexors
Starting George with the fundamental Warm Up on the mat allowed me to see more of
his range of motion, control, strength and flexibility in his spine. I introduced him to the
knowledge of neutral spine and pelvis along with imprinting. He was able to find both positions
rather quickly but I kept him in imprint during the Chest Lift and Chest Lift with Rotation. This
allowed him to work deeper into the abdominals but also allow the thoracic spine to release. This
fundamental warm up later on aided to his working towards pelvic stabilization. Foot Work on
the Reformer, I emphasized to focus on working in a neutral spine, finding the hinge in the hip
joint so he may begin to release the hip flexors and stretch the hamstrings. Next, I chose to do the
Abdominal Block on the Step Barrel. This brought the opportunity to work through supported
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back extension coupling with stretching to the deltoids, pectoralis major and minor, and the
biceps brachii (especially in the Overhead Stretch). In the Hip Work block, I had him working
through the Supine Leg Series with the focus on finding his neutral pelvis each time he came
back to his starting position. This helped increase his strength in the abductors of the inner thigh
and hips as well as hamstring control and lengthening. For the Stretching Block, I had him
stretch on the Reformer with Standing Lunge, a good way to release the hip flexors and get a
deep stretch of the hamstrings.
Due to his overly worked shoulder girdle, I had George on the Reformer for the Supine
Arm Series. This allowed him to work for trunk stabilization while having his legs in table top
had him working hard to maintain abdominal connection. Mermaid, I thought would be a
challenge to begin to loosen his stiff and rigid thoracic spine. By depressing the shoulders, it
forces the latissimus dorsi to activate (in that sense of eccentric contraction), then leads to the
serratus to activate, and ultimately to the internal obliques. Lastly, strengthening the back
extensors that have been over stretched due to often being in a flexed position, I chose to give
him Breaststroke Prep. This had George work to stabilize a slight extension of the thoracic spine
while pressing out and keeping the shoulders from elevating. This exercise proved to be a great
challenge he can to love later. To further his flexibility, I guided him through Shoulder Stretch 1
on the Ladder Barrel to allow the pectoralis muscles to stretch, find and maintain abdominal
connection, along with introducing the thought of finding a neutral spine and pelvis without
tactile cues to assist (like the mat). I also included the Gluteals, Hamstrings, Adduction, and Hip
Flexors stretches. With the lower extremity stretches, George needed assistance to get his leg on
top of the barrel requiring a small box to stand on. After five weeks with the Fundamental Block
System, George began to feel less compression in his spine, increase range of motion in his
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shoulders allowing him to bring his arms closer to his sides in the supine position, and his
standing roll downs were showing his increase in his hamstring flexibility.
Conditioning Program 2:
Beginning and ending each session with Roll Downs
Warm Up: Pelvic Curl, Chest Lift, Chest Lift with Rotation, Spine Twist Supine, Double Leg
Stretch, Single Leg Stretch, Criss Cross, Roll Up with Roll Up Bar
Foot Work on Cadillac: Parallel Heels, Parallel Toes, V Position Toes, Open V Heels, Open V
Toes, Calf Raises, Single Leg Heels, Single Leg Toes
Abdominal Work on Cadillac: Bottom Lift with Roll Up Bar
Hip Work on Reformer: Extended Frog, Extended Frog Reverse
Stretches on Reformer: Kneeling Lunge
Spinal Articulation on Cadillac: Sitting Forward
Full Body Integration on Reformer: Elephant
Arm Work on Reformer: Arms Kneeling Series- Chest Expansion, Circles Up, Circles Down,
Triceps, Biceps
Lateral Flexion/Rotation on Wunda Chair: Side Stretch
Back Extension on Wunda Chair: Swan on Floor
Stretches on Ladder Barrel: Shoulder Stretch 1, Gluteals, Hamstrings, Adductors, Hip Flexors
The next five to six weeks, I increased the level of difficulty to an Intermediate Block
System. I decided to combine the Fundamental Warm Up with intermediate warm up because it
produced a gradual growth of difficulty per exercise giving George the challenge of maintaining
pelvic stabilization as well as building endurance. George was often able to perform the Roll Up
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without the Roll Up Bar. The Foot Work Block, I put George on the Cadillac and added Single
leg work. I made the focus on establishing a neutral pelvis, finding the hamstring stretch during
Parallel Heels/Toes, V Position Heels/Toes, Calf Raises, and Prances. With the additional single
leg work, I had the focus on lengthening the hip flexor of the supporting leg and the thought of
releasing the hip flexor on the working leg. Abdominal Block, I chose to have George perform
the Bottom Lift with Roll Up Bar because he benefitted from working through spinal articulation,
this exercise I found great to work the abdominal in a lengthen position (rather than a flexed
position) and it works his latissimus dorsi which assists in the shoulder extensors. Hip Work
Block contained Extended Frog and Extended Frog Reverse to build more pelvic stability,
control in the inner thighs, and working through external rotation. Apart of the intermediate
regimen, the Spinal Articulation block is added. Sitting Forward on the Cadillac I found valuable
for George's body not only because it works through spinal articulation in a seated position that
increases hamstring stretch, but working the spinal extensors with the co-contraction of the
abdominals. He can use this feeling of abdominal engagement when he is at work flexing his
body forward.
Stretching Block was also increased to an intermediate level, Kneeling Lunge. This
particular stretch focuses more of the stretch rather than the strength it takes to maintain the
position of the body. Moving to the Full Body Integration Block, and seeing the improvements in
his hamstring length, I knew George was reading for the Elephant. I felt that adding to the
lengthening of the hamstrings and working through shoulder girdle stabilization would benefit
both upper and lower extremities. To continue the use of the entire body, I had George then
doing Arms Kneeling Series. The reasoning why I chose this series was because I believed he
gained enough trunk stabilization begin to work with tension while working to stabilize his lower
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extremities. The Arms Kneeling Series requires shoulder extensor strength, elbow extensor
strength, and trunk stabilization. All of which is important to preserve the strength needed in
imbalanced shoulder girdle like George's. It also has George working to lengthen the hip flexors,
using the inner thighs to deepen the abdominal work via pelvic floor. To finish up the session, I
brought George to the Wunda Chair for Lateral Flexion/Rotation and Back Extension finding the
stretch portion of each exercise, especially for back extension. Swan on Floor focuses on the
extensors of the shoulder and back and the widening of the clavicle, which will help him stretch
and open his chest without externally rotating the shoulders. I stayed consistent with the Ladder
Barrel stretching as we had done in the first conditioning program since this was our focus and
showing great amounts of improvement in his flexibility; example: he was able to straighten his
leg during the Hamstrings stretch. Working with this intermediate regimen for about seven
weeks, George continued to feel his flexibility increase and felt more comfortable in the shoulder
girdle in the supine position.
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Conclusion:
After working with George for about ten to eleven weeks, the improvements in George's
body are phenomenal. From beginning to end, he found a balance body and a flexible body
through the BASI Block System. Through obtaining the knowledge about the skeletal muscle
system in our bodies, I was able to find a regimen that work with George's stiff body. Though
every body needs their own specific regimen to follow, the BASI System can give the client
what their wants and desires for their journey to a healthier body. Joseph Pilates, creator of
Contrology, which then lead to the growing practice of Pilates, knew exactly what the body
needed, wanted, and how a healthy body should feel. His teachings are gifts to those who
practice because we can then take them into our daily lives and live with healthy spines.
When our sessions had ended, George began describing to me how he was finding
himself correct his own posture while sitting in the car or on the couch. At work he was
recruiting his abdominals versus his shoulders and back while pulling on cables and such. As an
instructor with a goal to help their client achieve their goals, George succeeded mine and his
goals together.
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Bibliography:
Clippinger, Karen S. Dance Anatomy and Kinesiology. Champaign, IL: Human Kinetics, 2007. Print.
Isacowitz, Rael. Study Guide Comprehensive Course. Costa Mesa, CA: Body Arts and Science
International., 2000-2013. Print.
Isacowitz, Rael, and Karen S. Clippinger. Pilates Anatomy. Champaign, IL: Human Kinetics, 2011.
Print.
Jarmey, Chris. The Concise Book of Muscles. Second ed. Berkeley, CA: Lotus Pub., 2008. Print.
Pilates, Joseph H., and William John. Miller. Pilates' Return to Life Through Contrology. Incline
Village, NV: Presentation Dynamics, 1998. Print.
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