realigning posture through pilates - certification … takes time to achieve neutral pelvic tilt,...
TRANSCRIPT
Realigning Posture Through Pilates
Hee Soo Cho CTTC
May 2017 Seoul, South Korea
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ABSTRACT
Nowadays, we live in a world where we can order food, buy a house,
book car services and even meet our future spouse in one finger click- all while
being in an idle state. These “improvements” being brought upon us, only enable
and encourage us to maintain our already sedentary lifestyle. We have all
grown accustomed to occupying ourselves with our smartphones, sitting in front
of our computers, or driving to get to places. As we age, it is hard to avoid the
fact that everything is being built for our convenience, and that our lifestyle is
getting easier. Although we may end up saving our time and energy, we are
exacerbating our already weak bodies in many ways. The most common modern
illness is the pain felt in the lower back, round-shoulder syndrome and neck
tensions. “Up to 80% of adult individuals will be incapacitated by back pain at
some point in their life” (Isacowitz, Study Guide 51). The way we move
influences how our bodies are shaped-for good and ill.
There are many benefits of Pilates; such as developing strength,
flexibility, coordination, speed, agility and endurance. In my opinion, mobility is
the most important component in our daily lifestyle and in fitness. The definition
of mobility is “the ability to move or be moved freely and easily” (Oxford
Dictionary.com). Mobility is a crucial factor in balancing both flexibility and
strength. Mobility comprises of flexion, extension and rotation- movements
common when playing sports and in our daily life. Thus, good mobility promotes
full range of motion which leads to better performance in sports and efficient
everyday movement.
The focus of the paper is how our human body adapts to anomaly
habitual movement pattern in the midst of a sedentary lifestyle and how it
affects our body. Pilates can help one become aware on how to realign the body.
One can eliminate chronic back pain and be free from taking unnecessary drugs
and getting surgeries, prevent re-injury, and ultimately improve active and well-
being lifestyle.
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TABLE OF CONTENTS
Content Page
Title Page……………………………………………………………………..………..1
Abstract………………………………………………………………………..……….2
Table of Contents………………………………………………………………..……...3
Anatomy…………………………………………………………………………..……4
10 Movement Principles………………………………………………………………..7
Case Study……………………………………………………………………………...8
Conditioning Program………………………………………………………………….9
Conclusion……………………………………………………………………………..11
Bibliography…………………………………………………………………………...12
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ANATOMY
ROUNDED SHOULDER & TURTLE NECK
In modern people, the human body is different from our hunter-gatherer ancestors
who used to hunt for food and shelter to survive in the wild. In our modern
culture of convenience, humans mostly spend time in forward flexion which leads
to having rounded shoulders and having the head close forward.
The Serratus Anterior muscle starts from the medial border of the scapula and to
the 1st to 8th rib at the side of the chest. What happens here is that Serratus
Anterior and Pectoral Muscles gets tight and starts pulling the shoulders forward
into a round shoulder. Then, on the other side, the rhomboid and mid/lower
trapezius stretch out, which also effects the rounding. It is best illustrated as a
tug-of-war game between the front muscles and the back muscles of the body.
<Tight muscles: Pulling>
Left Image: Kenhub. “Serratus Anterior Muscle.” YouTube, 03 Dec. 2014,
https://www.youtube.com/watch?v=kTxqYkDdle4.
Right Image: Kenhub. “Pectoral Muscles.” YouTube, 28 Dec. 2014,
https://www.youtube.com/watch?v=nhkHnwf4bjc.
<Weak Muscles: Stretching>
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Left Image: Koh, Yousun. “Rhomboid Muscles.” Kenhub,
https://www.kenhub.com/en/library/anatomy/rhomboid-muscles.
Right Image: Kenhub. “Trapezius Muscle.” YouTube, 23 Nov. 2014,
https://www.youtube.com/watch?v=dCjs-Nshn7A&t=56s.
Left Image: Yambami. “Turtle Neck Syndrome.” Tistory Blog, 05 Aug. 2014,
http://dezeelland.tistory.com/115.
Right Image: “Rounded Shoulders.” Crank, 27 June 2014, http://www.crankhf.com.au/improve-
rounded-shoulders/.
People think that they need to straighten the rhomboids. This is a common
misconception on how one would assume to correct the rounded shoulder issue.
If the Serratus Anterior is pulling the front, you need to stretch out the SA, and
the rhomboid will figure itself out as you move. It is important to use a foam
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roller and massage or stretch laterally. Contracting rhomboids might lead to
another bad posture such as lordosis which leads to lower back pain.
KYPHOSIS &LORDOSIS
Kyphosis is an excessive forward curvature of the thoracic spine, commonly
known as a hunchback. As wind bends tree over time, so does gravity to the
posture of the unconcerned men. “Kyphosis can occur at any age, but it’s most
common in older women. Age-related kyphosis often occurs after osteoporosis
weakens spinal bones to the point that they crack and compress. Other types of
kyphosis are seen in infants or teens due to malformation of the spine or
wedging of the spinal bones over time” (Mayo Clinic Staff).
Image: Freutel, Natasha. “Kyphosis Exercies to Treat Your Rounded Upper Baack.” Healthline,
Laflamme, Mark, 12 Nov. 2015, http://www.healthline.com/health/exercise-fitness/kyphosis-exercises.
Lordosis is an excessive inward lumbar curve which also occurs anterior pelvic
tilt. In this case, hip flexors and lower back extensors are tight. On the contrary
abdominals and gluteus maximus are weak.
Kyphosis and lordosis increase risk of lower back injury. The best way to
prevent oneself from a lower back injury, is to find the neutral pelvic position.
It takes time to achieve neutral pelvic tilt, but it is very important to maintain in
neutral doing exercise or in daily movement to overcome the chronic lower back
pain and be in a better state.
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Image: “Lordosis of the Spine: Exaggerated Lumbar Curve Reasons.” Temed,
http://www.knowhowmd.com/spine/disorders/lordosis.
10 MOVEMENT PRINCIPLES There are 10 movement principles in BASI Pilates.
1. Awareness 2. Balance 3. Breath 4. Concentration 5. Center 6. Control
7. Efficiency 8. Flow 9. Precision 10. Harmony
These are the foundation of the mind body system and these are the principles
that are integrated into every exercise at all times in practice to understand,
master and well-being. Many other Pilates organizations’ principles are slightly
different but mostly similar. Pilates is about connecting mind and body and there
are 10 movement principles.
1. AWARENESS
The first principle is “awareness.” Awareness means to be present in the
movement with ones’ mind and body. Because of the sedentary lifestyle, we are
accustomed to poor posture and we tend to lose some senses on how to realign
the body. This is also why many people cannot exercise well without a mirror.
Also, many people are unaware of their body and cannot control how to move
certain muscles. For example, people who do not exercise at all and spend most
of their time in a sitting position have a hard time squeezing their glutes or
latissimus dorsi and have a weak ankle. It is incredible how many people cannot
control their body. Pilates emphasizes awareness first to connect our mind to
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control our body to realign into neutral position to find balance.
2. BALANCE
Usually muscle imbalances affect body alignment. At times, certain muscles get
weak from injury and one tends to concentrate on one exercise that they are
good at. This is how the weak muscles get weaker and strong muscles tend to
get stronger and this leads to a muscle imbalance.
Also, Pilates pursue balance between flexibility and strength. Just because a
person who is flexible can split their legs doesn’t mean that they can perform
more complex movement with balance and strength. Everyone has their own
imbalance of the body and through Pilates one can observe our own body and
identify personal needs and find a balance of body and mind.
3. BREATH
Breathing is extremely important and powerful. Pilates breathing is little different
from normal or other breathing. It is called “lateral breathing” which focuses on
lateral expansion of the rib cage like an accordion and when you exhale,
visualize wearing a corset and decrease the volume of the rib cage and engage
the core to maintain pertinent abdominal contraction. Lateral breathing helps the
core to stabilize, mobilize the spine, and release tensions of the upper body.
CASE STUDY INJURY & LIMITATION
In 2010, I had a car accident and injured the lumbar spine minorly. I went
through 6 months of rehabilitation but after I was healed, I suffered from lower
back pain for several years. I constantly went to hospitals for quick fixes and
prescriptions for painkillers. But the pain came back every time, and the root of
the problem was never dealt with. I worked in a company where I had a desk
job, and that definitely did not help the situation. I ended up with a chronic
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back pain, neck and shoulder problems, and wrist pains as well.
I enjoy an active lifestyle, and my hobbies of physical activities can be
categorized as “extreme sports.” I was in the varsity volleyball team in high
school, and leaped onto many other sports thereafter. Currently, depending on the
season I snowboard frequently, skateboard, surf and indulge myself in many
other sports. Because of my active life, I have had one too many incidences of
having torn my left ankle ligaments, spraining my left ankle, my left knee and
my left thumb. I was also diagnosed with De Quervain syndrome (De
Quervain’s tenosynovitis) or also known as mother’s wrist. It is a tenosynovitis
of the sheath or tunnel that surrounds two tendons that control movement of the
thumb (Wikipedia). The syndrome was gradual and I had difficulty gripping
things. It went from having a numb thumb, numbing in the wrist, and eventually
in my forearm.
It was in 2011 when I started Pilates. Since then, I no longer have chronic back
pains and I haven’t sprained my ankles. It took me years of practice, but I
became more aware of my body movement. Pilates made me understand the
movement of the body and now I have a deeper understanding of how my body
works and it’s fascinating.
INJURY & LIMITATION GOAL & TREATMENT Injury: left ankle, knee, wrist
right suprasupinatus
tendonitis
Limitation: anterior tilt - tight hip
flexor
Weak ankle mobility
Goal: strengthen within flexibility & neutral alignment Treatment: Ankle mobility Stretch hip flexor & quads Strengthen core, Hamstrings, Glutes,& erector Spinae muscle
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CONDITIONING PROGRAM This is where the BASI Block System comes in. The BASI Block System is a
guideline for a whole body workout and be creative according to level, personal
needs, restrictions, and goals.
I have designed a program for myself to increase strength, flexibility and
enhance my sports performance through neutral alignment.
BASI System Equipment Exercise Intention
Warm Up Cadillac or Mat
Fundamental: Pelvic Curl,
Spine Twist Supine Chest Lift Chest Lift
with Rotation
Beneficial for warming up
the lower back and hip flexors
Foot Work Cadillac Foot Work Series
Foot work on Cadillac provides
the most challenge to my body. MY weak ankles and my
hip flexor flexibility
Ab Work Cadillac Teaser 1 Lower abs Lower back
Hip Work Reformer Frog
Circles Opening
Range of motion of the hip
Stretching & Strengthening
adductors
Spinal Articulation Reformer
Bottom Lift Bottom Lift with
extension
For my tight hip flexors and
strengthening hamstrings.
Engaging back muscle
Stretches Ladder Barrel
Hamstrings Hip flexors
Gluteals Adductors
Flexibility & mobility
Full Body Integration (F/I) Cadillac Thigh Stretch
Stretch out quads.
For my ant. tilt pelvis
Arm Work Reformer Arms Kneeling Engaging core
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Series muscles, lengthening hip flexors and the
quad
Leg Work Wunda Chair Leg press standing Work on balance and hip extensor
strength Lateral Flexion
/ Rotation Wunda Chair Side Stretch Flexibility & mobility
Back Extension Wunda Chair
Swan Basic Back Ext. Single
Arm Balance & control
ACHIEVEMENT
I practice Pilates on a regular basis and I have learned to incorporate my
imbalance and learned which parts needed strengthening, and where to stretch. I
am more aware of the correct mechanics of the body which reduced from re-
injury during activities. I constantly work on strengthening within flexibility. I
also gained confidence to continue to enjoy my extreme active lifestyle in a safe
way despite my age.
When indulging in my hobbies such as snowboarding, skateboarding, surfing, I
notice improvements in my performance, as well as my overall well-being.
CONCLUSION “A healthy lifestyle not only changes your body, it changes your mind, your
attitude and your mood.” Keeping in mind the 10 movement principles and how
to implement Pilates exercise into a daily routine is one of the best thing you
can do to your body. Alleviate pain and increase muscular endurance within
flexibility and integrate them to perform efficiently on any other daily activities
and movement habits. If you want your health to change, be conscientious of
your body and change the way you move and find the balance of mind and
body.
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BIBLIOGRAPHY
Isacowitz, Rael. Pilates. Champaign, Illinois: Human Kinetics, 2014
Isacowitz, Rael. Study Guide, Comprehensive Course. Coasta Besa, CA: Body
Arts and Science International, 2014.
Mayo Clinic Staff. “Kyphosis.” Mayo Clinic, Mayo Foundation for Medical
Education and Research (MFMER), 06 June 2014,
http://www.mayoclinic.org/diseases-conditions/kyphosis/care-at-mayo-clinic/tests-
diagnosis/con-20026732?p=1.
“De Quervain syndrome” Wikipedia, Wikimedia Foundation, 21 May 2017,
https://en.wikipedia.org/wiki/De_Quervain_syndrome