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 Pilates for Flexibility GOALS OF THE WORKSHOP: A balance between strength and flexibility is vital for sports, dance and even daily lifestyle activities. Every action requires the muscles performing the action (the agonists) to contract and the opposing muscles (the antagonists) to release to accommodate the contraction. Even when the agonist muscles prepare (or “load”) for the contraction, they lengthen before it. Just think of a rubber band: the more a rubber band is stretched the farther it will fly through the air. When a baseball pitcher throws a pitch, the shoulder flexors and internal rotators must lengthen to “load” for the contraction, and then rapidly contract for power while the antagonist muscles do the opposite. Even a grandparent picking up a child experiences the contract and release of agonists and antagonists. Joseph Pilates both designed his equipment and created his repertoire of exercises to achieve (among many things!) a balance of strength and flexibility. Spring resistance training – like that provided by the Reformer, Cadillac and Chair – forces the working muscles to control through both the concentric and eccentric phases of the action, making Pilates an ideal medium for increasing strength and flexibility simultaneously. To capitalize on the benefits of the Pilates’ repertoire and machines further, instructors can sequence the exercises in a way that fosters increased flexibility. Flexibility and stretching can be a controversial topic, and the goal of the workshop is NOT to debate the “best” stretching method (how many seconds, what “style”) or the importance of it, as one can not deny that “every action has an equal and opposite reaction.” Meaning, when one muscle contracts, the opposite must lengthen in proportion to the contraction! This workshop will: • Review agonists/antagonists for major muscle groups • Discuss common flexibility concerns among a typical client base • Teach students how to work opposing muscle groups consecutively • Teach students how to systematically plan workouts to meet clients’ needs • Teach students how to increase flexibility without static stretching • Ensure that students know the difference between “unloaded” and “loaded” flexibility 1 Each section will include exercises on all equipment, with special attention to mat-­‐based exercises that your client could do at home, many utilizing a stretch band. We will start by addressing standard ranges of motion and how to restore length-­‐tension relationships based on scientific norms and standards. Of course, the importance of starting with a stable joint will be addressed as well. Be aware that some overlaps exist from section to section, but this simply reflects the efficiency of Pilates! For the most part, we will progress from un-­‐weighted/unloaded exercises to loaded or weighted exercises. The final progressions are stretches in which the client is supporting his/her body weight while the muscle is stretched to its maximum length (think of Martial Artists “sitting” in the splits with his her feet on chairs 4-­‐5 feet apart!) Many exercises accomplish more than one goal. For example, standing front splits on the Reformer cultivates flexibility, body awareness and balance simultaneously. Keep in mind the overall concepts, as the exercises provided are certainly not inclusive of all exercises that would be appropriate, and obvious static stretches have NOT been included. KEY CONCEPTS FOR PROGRAMMING Faulty biomechanics can lead to the wrong muscle being stretched. Make sure that the joint is stable and as neutral as possible. Remember that range of motion does not necessarily equal flexibility. Secondary or tertiary muscles often take over for the primary mover. In this case, the secondary/ tertiary muscle will be vulnerable as a result of constant overload. As a result, care needs to be taken when stretching these muscles, taking the vulnerability into consideration. Example: If the glutes are under-­‐developed, the hamstrings will be doing work that the glutes “should” be doing, leaving them overloaded and usually weakened. A balanced and powerful body comes from muscles that are long AND strong. A Pilates regime for improving flexibility should include a balance of flexibility and strength. Instructors should start immediately taking note of the following: • How stable are the joints in general? • How is the general flexibility of the body? • Can the client stretch a muscle (unloaded—i.e., without tension) WITHOUT compensations? o Ex., Lumbar flexion when attempting supine hamstring stretch o Ex., Lateral flexion when attempting supine horizontal ABduction • Does the client understand the agonist/antagonist relationship? • Can the client control the stretch? As the flexibility exercises below are taught to a client, always inform your client of the biomechanics and the goal, and body awareness will be cultivated along the way. 2 LOWER BODY: Lumbo-­‐Pelvic Hip Complex Muscles of the Upper Leg Muscles of the Lower Leg Muscles of the Foot and Ankle A balance of stability and mobility in the lower body improves the chances of optimal transmission of forces up and down the kinetic chain. For example, when landing from a jump – big or small – flexible ankle joints, flexible knees and flexible hips are necessary so that the lumbar spine does not absorb the impact. From golf to running to dance, sports provide numerous examples of flexibility-­‐as-­‐shock-­‐absorption in action. Agonist/Antagonist groups: Flexors of Torso/Extensors of Torso Lateral Flexors of Torso between the two sides Rotators of Torso between the two sides Hip Flexors/Hip Extensors Hip Adductors/Hip Abductors Hip Medial Rotators/Hip Lateral Rotators Knee Flexors/Knee Extensors Ankle Plantar Flexors/Ankle Dorsi-­‐Flexors Ankle Everters/Inverters When it comes to training agonists/antagonists, equipment-­‐based exercises are the most straightforward as the spring resistance alone dictates that both muscle groups are working concentrically and eccentrically, and vice versa. With mat exercises, however, “gravity” is the resistance against which muscles contract. But all muscle groups are not always working against gravity, thus sequencing, or pairing, the exercises to target the opposing muscle groups is key. Not all possible pairing are listed. The goal is to provide clear examples to illustrate the thought process to be used for balancing workouts for flexibility. OF COURSE static stretches can also be infused throughout. MAT Half Curl/Half Swan Hundreds/Swimming Roll Up or Neck Pull/Swan Dive 1 Half Roll Back and Obliques Roll Back/Breaststroke Rolling Like a Ball/One Leg Kick 3 Hip Rolls or Shoulder Bridge/One Leg Circle or Scissors Side Kicks – both sides Side Leg Lift Series – both sides Side Lying Scissors, Bicycles Side Plank – both sides Single Leg Stretch and Obliques/Swan Dive 2 and 3 Short Plank 1 & 2/Hip Twist for shoulder stretch Stretch Band Bend & Stretch Kick Back & Kick Up/One Leg Pull Down Side Lying Developes both ways **countless opportunities for agonist/antagonist work here! Pilates Ring Side Lying Adduction/Side Lying Abduction Heel Squeeze with Ring/Shoulder Bridge with legs inside ring abducting Stability Ball Knee Stretches on Ball/Swan Dive on Ball Pike on Ball/Grasshopper on Ball REFORMER: most exercises below use agonists and antagonists equally Bend & Stretch Long Leg Series Frogs & Pas de Chat Leg Circles Short Box Series/Swimming Teaser/Swan Dive or Grasshopper *if doing full Teaser, not necessary to pair it Doggiebesque Side Lying Feet Pulling Straps Up Stretch Hybrid: modify by slight “up dog” at bottom of motion One Leg Pull Down – modify with free leg lifting and lowering to target hip flexors Side Lying One Leg Pull Down Side Splits: Abduction and Adduction Plie Out and Plie In Front Splits Back Splits Scooter/Single Thigh Stretch Spider 1 or 2 depending on stability 4 CADILLAC Side Bends Mermaid Roll Down and Roll Down with Back Extension Sit Up Combo/Swan Dive Twist with Pulses Side Lying Bend & Stretch Bend & Stretch Side Kicks Side Lying Scissors Side Lying Develop Side Lying Ronde de Jambe – modified ROM Footwork w/ springs from below ONLY if flexibility permits Push-­‐Thru with Feet, with or without roll up/ Ballet Stretches after Spread Eagle, both from horizontals and verticals CHAIR Side Bends Torso Press Sitting/Swan Dive or Grasshopper Rotation Prone Crossover Leg Press (stretches abductors dynamically) Cat Standing Front Cat Standing Side Cat Standing Back Forward Step Up Side Step Up Hamstring Press or Hamstring Press Hips Up: follow with hamstring stretch Adductor Press: follow with adductor stretch Elephant or Tendon Stretch: great for lengthening the lower back against a strong abdominal contraction BARRELS Single Leg Extensions on Arc Barrel – Stretch hip flexors after Side Lying Scissors, on SC or LB according to ability Side Lying Series, on SC or LB according to ability Shoulder Bridge or Hip Rolls, follow with hamstring stretch Hip Flexor Stretch 5 UPPER BODY: Shoulder Girdle Complex Muscles of the Chest Muscles of the Upper Back Muscles of the Upper Arm A balance of stability and mobility in the upper body also improves the chances of optimal transmission of forces up and down the kinetic chain as well as translation of forces from one side to the other. Moreover, a balance of stability and mobility in the upper body translates into good posture as well as decreased neck pain. Agonist/Antagonist groups: Flexors of Upper Torso/Extensors of Upper Torso Cervical and Thoracic Lateral Flexors of Torso between the two sides Cervical and Thoracic Rotators of Torso between the two sides Humeri Flexors/Humeri Extensors Humeri Adductors/Humeri Abductors Humeri Medial Rotators/Humeri Lateral Rotators Elbow Flexors/Elbow Extensors Wrist Flexors/Wrist Extensors When it comes to training agonists/antagonists, equipment-­‐based exercises are the most straightforward as the spring resistance alone dictates that both muscle groups are working concentrically and eccentrically, and vice versa. With mat exercises, however, “gravity” is the resistance against which muscles contract. But all muscle groups are not always working against gravity, thus sequencing, or pairing, the exercises to target the opposing muscle groups is key. MAT No Prop Neck Stretches – Side to side and half moon (flexion only) Yawning Cat from Corps Physique workshop Knee Sways from Corps Physique workshop Spine Twist Half Curl/ Half Swan 1 2 Upper Back Strengthener Side Elbow Plank/ Mermaid Stretch Leg Pull 1 Side Bends Twist 6 Stretch Band* Seated Rowing with Band crossed around feet Spine Twist Side Arms with Flexion and Extension Kneeling Saturday Night Fever with Rotation Kneeling Side Bend one arm overhead Breast Stroke (standing on stretch band) *Many opportunities for agonist/antagonist work! Stability Ball Upper Back Stretch Lat Stretch Arm Circles with Flexion Lateral Flexion, Bow & Arrow REFORMER Open Elbows (in Seated Arm and Back Series) Arms Reaching Forward/ Offering / Salute (in Seated Arm and Chest Series) Mermaid 1 & 2 Star Kneeling CADILLAC Cat Stretch Seated Cat Stretch Kneeling Roll Down w Back Extension 1 & 2 Arms Backward Half Swan Forward Push Thru Standing Push Thru Mermaid with Rotation Spread Eagle 1 (on uprights) Side Bends 1 (think of length on underneath side) Side Stretch with Fuzzies Butterfly 2 Triceps Lunge 7 CHAIR Spine Stretch Forward (if start position can be achieved) Scapula Isolations/ One Arm Press Mermaid Seated / Kneeling Spread Eagle Rotation Prone (can always use Cadillac to support legs) Triceps Press Standing (stretches front of shoulder) Triceps Press Sitting BARRELS Arm Circles (could lie on two barrels placed lengthwise) Arm Scissors Port de Bras 1 2 Rotation with Port de Bras Upper Body Stretches on Ladder Barrel Spine Twist on Ladder Barrel Side Bends 1 on Ladder Barrel WORKOUTS TO REFERENCE ON ULTIMATEPILATESWORKSOUTS.COM MAT Dancer’s Legs and Butt Workout Free Your Neck Workout Perfect Pilates Warm Up Pilates and Stretch Level 3 Post Workout Stretch Sequence STRETCH BAND Dynamic Stretch and Tone with the Stretch Band Stretch and Strengthen with the Stretch Band Stretch Band Workout for a Dancer’s Body REFORMER Dancers’ Reformer Workout Reformer Core Stretch Reformer Gentle Stretch Workout Reformer Stretch Workout 1 Short ‘n’ Sweet but INTENSE Stretch Sequence CADILLAC Cadillac Core Stretch Workout 8 Pilates for Flexibility Mat Workout (no props) **Keep in mind this is just a suggestion for a potential flow. All 4’s, just pull TA in without changing shape of spine Cat Stretch Yawning Cat (from Corps Physique) Elbow Plank Arms reach wide with slight extension & then hug yourself with slight flexion Neck Stretches for Lateral Flexors Neck Stretches for Rotation Spine Twist Rolling Like a Ball Single Leg Stretch (bring outstretched leg to floor for hip flexor lengthening) Obliques (same as above) Scissors Head down and Hamstring stretch each leg Half Swan Upper Back Strengthener Swan Dive Lower Back Stretch – add QL stretch too Side Elbow Plank into Mermaid stretch of underneath side Knee Sways Supine (from Corps Physique) Treezer (from Corps Physique) Treezer with a Twist (obliques) (from Corps Physique) Spine Stretch Forward Saw Adductor Stretch Seated Quad Hip Flexor Stretch 9 Pilates for Flexibility Reformer Workout **Keep in mind this is just a suggestion for a potential flow. Footwork Single Leg into Develope – modified range of motion In lieu of coordination-­‐intense develope, add a leg lift to the heel on bar single leg Hundred (to generate heat in the body for stretching!) Bend and Stretch Long Leg Series Hinging Adductor Stretch Short Spine Frogs and Pas de Chat, according to client’s ability Seated Arm and Back series -­‐if appropriate, encourage greater range of motion on both end ranges Seated Arm and Chest series -­‐if appropriate, encourage a pec stretch during offering and hug a tree Arms Pulling Straps Swimming Prep (for flexibility of back and arms overhead) Short Box Series (choose appropriate exercises) Doggiebesque Teaser Balance – or Full Teaser if appropriate Swan Dive (Grasshopper too, if appropriate) Low Back Stretch on carriage (formerly known as Stomach Massage Prep) One Leg Pull Down Leg Circles Mermaid Scooter Single Thigh Stretch Spider 10 Pilates for Flexibility Cadillac Workout **Keep in mind this is just a suggestion for a potential flow. Roll Down Roll Down with Back Extension 1 2 Side Bends 1 Airplane Prep Thigh Stretch Bend & Stretch Series Long Leg Stretch Adductor Stretch Side Lying Bend & Stretch Side Lying Side Kicks Side Lying Develop-­‐e Side Lying Ronde de Jambe (modify ROM as necessary Cat Stretch Kneeling Mermaid with Rotation Push Thru with Feet Ballet Stretches Spread Eagle 1 OR 2 (depending on client) Side Stretch in Fuzzies, adding QL too 11