shaping part 2 core cont and lower body
DESCRIPTION
Shaping part 2 core and lower body covers specific exercises for the core and hips to achieve proper straight body position. This lecture was given at the Gymnastics Association of Texas Conference 2011TRANSCRIPT
Shaping Part 2:Core Cont and lower body
Brandi Smith-Young, PTPerfect 10.0 Physical Therapy
Fellowship trained manual therapist
Board certified orthopedic specialist
www.perfect10physicaltherapy.com
Introduction
Competitive gymnast
Two time USAG Collegiate National Champions at TWU
Bachelors in Kinesiology at TWU
Masters in Physical Therapy at Tx St
Practicing for 5 years
Fellowship trained in Orthopedic manual
physical therapy
Board certified orthopedic specialist in PT
One of 300 therapist in the US with these
certifications
My passion:
Bring sport specific quality care to
gymnast
Decrease the number of injuries in
gymnast
Improve performance, recovery time,
decrease time lost in the gym, and
improve return to sport status
Performance Enhancement
What’s the most common
shape found in gymnastics?
Most Common Shape
Straight body position
Found in:
– Handstand
– Round off
– Set for a flip
– Release for a flyaway
– Entry to a vault
Due to the stringent requirements placed
on gymnast certain muscles naturally tend
to develop stronger than others
Certain muscles get weak
Other muscles develop tighter
And some develop stretched
Shaping
What cause poor shaping?
Decreased rib cage range of motion
POOR CORE CONTROL!!!!!
Decreased shoulder “flexibility” (ROM) and control
Decreased hip “flexibility” (ROM) and control
Muscle imbalance
Some muscles are strong
While opposing muscles are weak
Some muscles are stretched out
While opposing muscles are too tight.
Common muscle imbalances
Contribute to poor shaping
– Weak abdominals/core
Contribute to rib cage motion
Contribute to control
– Weak shoulder muscles
– Weak hip muscles
– Tight Lats and pecs
– Tight hip muscles
To the left is the pre-
session handstand.
– Closed shoulders
– Arched back
– Head out
To the right is post 1
hour session working
on what we are about
to talk about.
Demonstration Time
Rib MobilityBreath in deep and hold
breath.
Push air from up in the rib
cage to down into the lower
ribs.
Push air back up. Up-down
Make sure movement from
ribs not hips or shoulder
3 times in one breath x3
Repeat breathing out and
hold breath.
Rib Mobility
Breath in deep and hold
breath.
Push the air to one side of the
rib cage.
Then to the other.
Make sure movement comes
from rib cage, not hips or
shoulders.
3 times in one breath x 3
Repeat breathing out and hold
breath.
Ways to decrease imbalances
Strengthen the core
– Pelvic clock
6 o’clock to 12 o’clock
x10
– Pelvic tilt (fig 1 & 2)
Must tighten belly button
up toward the nose and in
toward the spine (40-50
on blood pressure cuff)
Not straight down into the
floor
x10
Figure 1
Figure 2
Core cont’d
Heel Slides (fig 3&4)
– Start with pelvic tilt (40-50
with blood pressure cuff)
– Slide R leg out
maintaining the tilt
– No rocking of the hips
– Monitor hips with hands
– Slide L leg out back still
flat
– Slide R leg in
– Slide L leg in
– = 1 rep
– x10
Figure 3
Figure 4
Core cont’d
Handstand position (fig 5&6)
– Start with pelvic tilt (40-50
with blood pressure cuff)
– Raise R arm over head
maintaining the tilt
– No rocking of the hips
– Raise L arm over head
back still flat
– R arm back in
– L arm back leg in
– = 1 rep
– x10
Figure 4
Figure 5
Figure 6
Lower Abdominals
Progress to lower legs
lower
Progress to straight knees
Must keep form
Breath
3-10 reps only to fatigue
Bend hips and knees to
90 deg
Engage abs pulling belly
button up toward the
nose and in to the spine,
back flat
If need to, monitor the
abs with hand
Keep abs engaged, back
flat, knees bent as lower
the legs toward the floor
Only lower as far as can
keep the back flat
Core cont’dHollow hold (fig 7)
– Start with knees bent hips at 90
deg (pump to 40)
– pelvic tilt (40-50 with blood
pressure cuff)
– slowly move arms to hollow next
to ears position
– slowly straighten knees out to
hollow position
– Must keep cuff between 50-60
and belly button must stay up
toward nose & into toward
spine.
– Make sure belly not pooch out.
– Hold 10-30 sec
Figure 7
Tweaking current conditioning
Gymnast are great at compensating
Make sure they remain hollow, flat back
when doing core exercises
Do not allow an arch throughout the entire
exercise
– Ie. V-ups on floor or from the bars, hollow
holds, sit-ups, crunches, hanging sit ups, etc
Do not allow belly to pooch out
If can’t keep form decrease lever arm (bend
knees or arms)
Hip strength
Clam ph I (fig 8)– Sidelying, roll hip
forward.
– Tighten abs, tighten buttock
– Keep heels together and lift one knee up
– Monitor hips, no motion
– Hold 10 sec x5Figure 8
Strength Iliopsoas
Seated Iliopsoas (fig 9)
– Sitting tall, back straight
– Tighten abs
– Lift one leg as high as possible
to chest with no motion in back
– Grab under the leg and lift all
the way to chest
– Let go with hands and hold 5
sec
– Lower 5 sec
– x5
figure 9
Stretch hip muscles
Stretch the hip (fig 10)– Pull one knee to chest
– Tighten abs
– Slowly slide the other leg out without any motion in hips or low back
– Squeeze bottom
– Trying to gently straighten the leg and push down into the floor
– Hold 10 sec x 5
Figure 10
Stretch hip and Quad muscles
Hip/Quad stretch (fig 11)– Off the edge of a block
– Pull one knee to chest with flat back
– Let the other leg hang down
– Can add 2 pound weight to hanging leg
– Follow with gymnast squeezing her bottom and pushing down into coaches hand through her thigh (no arch in back)
– Make sure hip flexors DO NOT contract
– Hold 30 sec-1 min and repeat 3-4 times going lower each time
figure 11
Deep hip rotatorsWindshield Wipers (fig 12)– Off the edge of a block
– Pull one knee to chest with flat back
– Let the other leg hang down
– Have the gymnast rotate their hip with the heel inward keeping the thigh to the block
– Then rotate the hip with the heel outward
– Repeat x5
– Then have them hold in ea position 10 sec x5 each
– Make sure hip flexors DO NOT contract
figure 12
Buttock muscles
Prone knee bend (fig 13)
– May need a pillow under belly
button
– Squeeze belly so back is flat
(tighten from 70-60 using the
blood pressure cuff)
– Slowly bend knee to buttock
without motion in hips or
arching at the low back (keep
at 60 using the blood pressure
cuff)
– X3 on R, x 3 on L
Figure 13
Buttock strength cont’d
Prone knee bend lift (fig 14)
– Start in with prone knee
bend, turn 1 foot inward in
figure 4 position (tighten
from 70-60 using the blood
pressure cuff)
– Keep abs tight and no
motion in low back or hips
slowly lift knee up of the
ground (keeping the cuff btw
80-100)
– Hold 10 sec x5
– NO ARCHING
Figure 14
WHEN DO I STRETCH?
The end of workout when the tissue has been heated through the workout which increased core temperature.– This is when you will get your greatest changes.
You must stretch within 24 hours to maintain the changes or the tissue will creep back to prior length.
Latest research is showing greatest changes with stretching with vibration at 30 Hz (ie. Massager) Showing that stretching tolerance is the key to increased flexibility.
– The vibration tricks the nerves that feel pain into relaxing and allows for a stretch without the defensive muscle contraction.
Contact Information
Perfect 10.0 Physical Therapy
& Performance Training
512-426-6593
Follow Perfect10PT on gymanstike, facebook, and twitter
All information from:
– The Manual Therapy Institute
– http://www.mtitx.com/
– Shirley Sahrmann.Diagnosis and Treatment of Movement
Impairment Syndrome.