Pilates for Adolescents

Amanda Powell

July 2017

CTTC 2016-17

Las Vegas, Nevada

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Abstract

The world around us is in a constant state of change; from the food we

eat, to the hours we work and study, to the increase of digital socialization.

These changes and the decline of physical education in schools are leaving

adolescents with a surplus of energy and minimal guidance when it comes to

physical fitness, at a time when their physical development is at it’s most mal-

leable but also susceptible to habit forming imbalances.

Pilates, specifically the Basi Mat Program, is an easy, and affordable tool

that can be incorporated into a school’s physical education program during the

middle school and high school years, aiding in the adolescent’s structural de-

velopment, imbalances, postural issues, strength, flexibility, and range of mo-

tion. On top of honing their mental coordination and awareness, the “mind body

connection” if you will.

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TABLE OF CONTENTS

Title Page …………………………………………………….. 1

Abstract ..…………………………………………………….. 2

Table of Contents …………………………………………… 3

Anatomy ……………………………………………………… 4

Case Study …………………………………………………… 8

Conditioning Program ………………………………………. 9

Conclusion …………………………………………………… 12

Bibliography …………………………………………………. 13

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ANATOMY

We can all easily bring to mind the image of a “typical” teen; unevenly

standing with her hand resting on her jutted hip, or slumped over playing video

games. These images are subtle (maybe not so subtle) signs of the postural

habits our teens are subconsciously learning. These constant imbalances de-

velop into much more serious issues as they grow, such as forward head,

kyphosis, hyperlordosis, sway back and even scoliosis. While symptoms of

these issues might not present themselves as an immediate problem, rest as-

sured, over time, they can lead to chronic pain, further muscle weaknesses, and

injuries that may, one day, require surgery.

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The spine, when observed from the side, has a natural “S” curve that

helps create an ideally balanced, and almost shock absorber effect on our bod-

ies.

Habitual or repeated movements and postures experienced in our daily

lives will cause our spine to realign, in order to remain balanced. For instance,

Forward Head Posture (FHP) is the anterior positioning of the cervical spine,

which can be caused by prolonged sitting while reading a book, or long hours in

front of a computer or television screen. Rounded shoulders, or Kyphosis is

when the thoracic spine begins to have an abnormal and more prominent curve

forward that can be a direct result of FHP.

1) Normal Spine 2) Forward Head 3) Kyphosis

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The slouch from both of these faulty postures are attributed to a shorten-

ing and tightness of the pectoralis major and minor, anterior deltoid and the

sternocleidomastoid (the jaw) muscles. The opposite effect is a weakening and

overstretch of the muscles in the cervical and thoracic spine, like the trapezius,

rhomboids and latissimus dorsi.

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The lumbar spine, associated with the lower abdominals and lower back,

has a natural inward curve called lordosis. When that curve increases, the pelvis

tilts anteriorly creating an abnormal arch, called hyperlordosis.

1) Hyperlordosis 2) Normal Lordosis

This overarch will develop into a cross pattern. A stretching and weaken-

ing of the abdominals and gluteus maximus, while inversely shortening and

tightening the erector spinae, quadrates lumborum (QL) and psoas. Movements

like carrying books, carrying a heavy backpack, and even over-compensations

from kyphosis can exacerbate postural issues leading to lower back, hip and

leg pain. Hyperlordosis can also be a symptom of more serious neuromuscular

problems like cerebral palsy, muscular dystrophy, or joint degeneration.

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CASE STUDY

Over the last 9 months I have had the opportunity to develop a Pilates

mat class, based on the Basi Mat Program, with the use of several guidelines

taken from the Pilates Method Alliance Pilates Youth Program. The program is

being incorporated into a local private academy’s physical education and dance

programs. My students are middle and high schoolers, 11-17 years old, with a

wide range of physical abilities and experiences. We meet 3 times a week for an

average of 45 minutes to an hour.

Micah and Ashley approached me separately hoping that I could assist

them with some personal goals they wanted to achieve before the end of the

school year. Micah, 16 years old, hasn’t had any formal physical training, but

plays basketball and soccer recreationally with his friends. He wanted to find

some exercises or stretches that didn’t involve lifting weights and would help

with some neck and upper back pain he’s been experiencing more regularly.

Ashley, 13 years old, started dance outside of school and was wanting to in-

crease her strength and flexibility before auditioning for the dance program next

year. Neither of them has had any serious injuries or bone breaks and they only

have some slight imbalances. With Micah’s tendency towards a forward head

posture my goal is to strengthen his upper back stabilizers and stretch his pecs

and the front of his shoulders. Ashley has a slight overarch so my goal is to

strengthen her core and stretch her hip flexors and lower back. I was easily able

to include exercises from the Basi Pilates Mat Program that would benefit each

of their specific needs, as well as the entire level of classes.

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CONDITIONING PROGRAM

BASI BLOCK WEEKS 1-8 GOALS

Assessment Roll Down Find tight areas and imbalances. Check alignment and posture.Begin refining spinal articulation and pelvic movement

Foundation/ Warm Up Breathing, Pelvic Curl, Spine Twist Supine, Chest Lift, Chest Lift with Rotation, Leg Lifts*Leg Changes were added for some students by week 3

Proper breath patterns. Understanding neutral and imprinted spine.Strengthen abdominals and obliques.Work spinal rotation and articulation.Pelvic stabilization.

Abdominals Hundred Prep, Leg Circles*Roll up was introduced in week 3*Hundred was also added for some older students by week 3 (allowing for modifications)

Build abdominal strength.Trunk stabilization.Spinal stabilization and mobility.Hip mobility and disassociation.

Spinal Articulation Spine Stretch, Rolling Like A Ball*Seal Puppy was added for some students by week 6

Trunk stabilization.Hamstring stretch.Shoulder stabilization. Hip stretch.

Bridging Front/ Back Support, *Leg Pull Front/Back and Shoulder Bridge Prep were added in week 4

Strengthen abdominals.Stabilization of the trunk and scapula.Shoulder extensor strength and stretch.Hip extensor strength and control. Pelvic stabilization.

Lateral Flexion/ Rotation Side Lifts, Saw, Spine Twist*Side Kick was added in week 4 (allowing for bent bottom leg or forearm modifications)

Oblique strength and control. Trunk stabilization. Back extensor control.Hamstring stretch.Hip control and stretch.

Back Extension Back Extension, Swimming, Single Leg Kick, Double Leg Kick, Rocking Prep, Cat Stretch**Rest position at the end with the freedom for students to rest when necessary

Back extensor strength.Trunk stabilization.Hamstring control and stretch.Hip extensor control.Lumbar spine stretch.

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BASI BLOCK WEEKS 9-16 GOALS

Assessment Roll Down Acknowledgement of tight areas and imbalances.Note alignment and postural improvements.Address spinal articulation.

Warm Up Hundred, Double Leg Stretch, Single Leg Stretch, Criss Cross, Leg Changes

Strengthen abdominals and obliques.Trunk stabilization.

Abdominals Hamstring Pull 1, Teaser Prep*Hamstring Pull 2 and Teaser 1 were added for some students in week 10 (allowing for modifications when needed)

Abdominal strength.Hamstring stretch.Pelvic stabilization.Back extensor strength.Hip flexor control.

Spinal Articulation Roll Over, Open Leg Rocker*Control Balance was added for some students in week 10

Abdominal strengthLower back stretch.Hamstring stretch.Trunk stabilization.Back extensor strength. Hip flexor stretch.

Bridging Shoulder Bridge Prep, Shoulder Bridge*Jack Knife (modified hands on lumbar spine for assitance) was added for some students in week 12*Scissors was added for some students in week 10

Pelvic stabilization.Hamstring strength.Hip flexor control and stretch.Abdominal control.Hip extensor strength, control and stretch.

Lateral Flexion/ Rotation Corkscrew, Hip Circles Prep (allowing for modification on the forearms), Side Kick, Side Kick Kneeling, Side Bend*Twist was added for some students in week 8

Abdominal strength.Oblique strength and stretch.Hip flexor control.Hip extensor control.Trunk stabilization.Shoulder stabilization.

Legs Gluteals Side Lying Series, Gluteals Kneeling Series, Adductor Lift

Glute, Hip extensor and Hip adductor Strength.Pelvic and trunk stability.

Back Extension Swan Dive Prep, Rocking Back extensor strength.Hip extensor control.Chest and shoulder stretch.

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*In addition to the Basi Block Mat program, I added in some standing balance

work to increase the development of the “mind-body” connections, and really

feel the corrections while in a active daily posture.

Arms Pole Series (utilizing towels, therabands, and straight canes borrowed from the dance program)Magic Circle Arms (utilizing small dodge balls in place of the magic circle)

Shoulder stretch and range of motion.Chest stretch.Trunk control.

Pectoral strength.Shoulder adductor strength.Bicep strength.

BASI BLOCK WEEKS 9-16 GOALS

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CONCLUSION

By implementing the Basi Mat Program into their daily lives, both Micah

and Ashley have seen great improvements. The routine stretching of the pec-

torals and anterior shoulder and strengthening of his upper spine has all but

eliminated his neck and upper back pain. His mother even mentioned to me

seeing him using the Pilates techniques to relax and stretch out between study

sessions at home. Ashley’s progress was probably most significantly noticed

during her dance program audition, where the dance coach observed complete

control over her arched back, as well as increased flexibility that rivaling some

of the more experienced dancers.

I’ve continued revisiting all levels of the exercises in the conditioning

program for the rest of the school year to not only make things familiar, but to

re-address new cues, details and individual corrections as each student pro-

gresses. As they all found out, the more you know and understand about the

Pilates method, the harder you can work and test yourself. As Sheri Long told

me once, “Pilates doesn’t get easier, it just gets better.”

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Bibliography

BOOKS

Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, CA:Body Arts and Science International 2013

Corey-Sopich, Celeste; Howard, Bret; Ickes, Dawn-Marie. Pilates for Children and Adolescents- Manual of Guidelines and Curriculum.

Handspring Publishing: 2003

WEBSITE

“What Causes Lordosis.” http://www.healthline.com/symptom/lordosis . Healthline Media 2017

“Kyphosis; Symptoms, Causes and Treatments Explained.” http://www.sportsinjuryclinic.net/sport-injuries/upper-back-neck/kypho-

sis. Virtual Sports Injury Clinic 2017

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