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PilatesforSurfers
Name:RoxanneBundy
Date:January2017
CourseLocation:Ballito
Abstract:
TruetoJosephPilates’sphilosophyofexercisingthebodyasa“whole”,Ihavechosento
focusthisstudyonsurfinginitsentiretyandhowBASIPilatescanbenefitallsurfers.
Growingupinasurfingcommunityandfamily,Ihaveaccumulatedabroadrangeof
knowledgeonthesportandalthoughsurfinghasmanypositiveeffectsonthebody,like
manyotherphysicalpursuits,therearecertainweaknessesthatmaycauseinjuryifthe
individual’sbodyisnotconditioned.Surfingrequiresstrength,stability,flexibilityandcorrect
alignment,whichwillbechallengedthroughoutthisprogramme.Accordingly,this
programmeoutlinesthefollowingtopicsofdiscussion,namely:Theanatomicaldescription,
BASIprogrammeandanoverviewofsaidprogramme.Theanatomicaldescriptiondetails
thevariousmusclegroupsandtheirfunction,aswellastheimportantrolesthesemuscle
groupsplayduringmovement.TheBASIprogrammehighlightsspecificexercisesandtheir
effects,accustomedtotheeverydaysurfer.Lastly,theconclusionisabriefoverviewofthe
researchconductedthroughoutthecourseofthispaper.
CONTENTSPAGE
1. AnatomicalDescription
2. Introduction
3. BASIProgramme
4. Conclusion
5. Bibliography
ANATOMICALDESCRIPTION:
The following programme includes a wide variety of muscle groups and their respectivemovements.However, thebelowmentionedmusclegroupshavebeensingledoutdue tothenatureof the role theyplayduringeachphaseof surfing.Theaforementionedareasfollows:
• Musclegroupsthatactaroundtheshouldergirdle.• BackExtensors• HamstringsandQuadriceps• HipAbductors• Abdominals
MuscleGroupsthatactaroundtheShoulderGirdle:
Theshoulder joint isaballandsocket jointthatpermitsallthreemovementpairs-flexion-extension,abduction-adduction,andexternalrotation-internalrotation.Accordingly,thesemusclegroupscontributetothestabilisationof theshoulder,aswellasmovementof thearm.Therearethreemusclegroupssurroundingtheshoulderjoint,namely:
• Muscles of scapular stabilisation (trapezius, rhomboids, levator scapulae, pectoralisminorandserratusanterior).
• Therotatorcuff(supraspinatus,infraspinatus,teresminorandsubscapularis).• Thelargeshouldermuscles(pectoralismajor,deltoids,latissimusdorsiandteresmajor).
BackExtensors:
Thelargepairedspinalextensorsarelocatedonthebackofthetrunkandassistintheactionofextendingthespine,orback.Inconjunctionwiththestrengthgainedfromyourabdominals(spinalflexors),thesemusclesworktogethertosupportthetrunk,holdupthespine,andassistintherotationofthetrunk.Thesemusclescompriseofthefollowing:
• ErectorSpinae(spinalis,longissimus,andilicostalis).• Semispinalis.• DeepPosteriorSpinalGroup(interpinales,Intertreansversales,rotatores,andmultidus).
HamstringsandQuadriceps:
Thehamstringsrundownthebackofthethighandarehipextensors,aswellaskneeflexors.Thehamstring’sfunctionistobendthekneeandmovethehipsinabackwardsmotion.Themusclesactivatedwithinthismotioninclude:
• Semitendinosus.• Semimembranosus.• Bicepsfemoris.
Inturn,thequadricepsfemorisplaysapowerfulroleinflexingthehipandextendingtheknee.Themusclesinvolvedinthismotioninclude:
• Rectusfemoris.• Threevastii(vastusmedialis,vastusintermedius,andvastuslateralis).
Althoughthesetwomusclegroupsareinopposition,theybothworkinconjunctiontoassistintheactofwalking,runningandsquatting.
HipAbductors:
Thehipabductormusclesconsistofagroupofmuscleslocatedinthebuttocksandlateralhipregiononbothsidesofthebody.Theroleofthehipabductorsistomovethelegawayfromthemidlineofthebodyatthehipjoint,aswellasstabiliseyourpelviswhilstwalkingorbalancingononefoot.Thesemusclesinclude:
• Gluteusmedius.• Gluteusminimus.• Tensorfasciaelatae.• Sartorius.• Iliopsoas(upper
ranges).
Abdominals:
Therearefourpairedabdominalmuscleswhichareattachedtothelineaalbathatrunsdownthecentreoftheabdomen.However,thelocationanddirectionofthemusclefibersdiffer.Accordingly,theabdominalmusclesprovideposturalsupportandprotectinternalorgansintheabdominalandpelvicregions.Inaddition,theabdominalsarecapableofproducingspinalflexion,lateralflexionandrotation,withtherectusabdominusbeingparticularlyeffectiveduringspinalflexion,andtheobliquesinlateralflexionandrotation.Thepairedmusclesareasfollows:
• Rectusabdominis.• Internalobliques.• Externalobliques.• Transverseabdominis.
INTRODUCTION:
ThisfullbodyconditioningprogrammeisdesignedforIntermediate/AdvancedclientswhoarefamiliarwiththeBASIPilatesmethodologyandarenothinderedbyspecificailmentsorlimitations;theirprimefocusistofurthertheiradvancementinsurfingbymeansofPilates.Duetothenatureofsurfinganditsvariousphases;paddlingout,popupandridingthewave,thefocuswillbeonthemostutilizedregionsofthebodyduringeachphase.
BASIPROGRAMME:
IntermediateWarmUp:
• RollUp• SpineTwistSupine• DoubleLegStretch• SingleLegStretch• CrissCross
ConsiderthelevelofeachclientandtheirknowledgeandunderstandingofthefundamentalsofBASIPilates.AsthisprogrammehasbeendesignedaroundIntermediate/Advancedclientele,theIntermediatewarmupwouldthereforebesuitable.
Footwork-WundaChair:
• ParallelHeels• ParallelToes• V-PositionToes• OpenV-Heels• OpenV-Toes• CalfRaises• SingleLegHeels• SingleLegToes
FootworkontheWundaChair,muchlikesurfing,requirestheco-contractionoftheabdominalsandthebackextensorstostabilizethebodywhilesimultaneouslystrengtheningbothHamstringsandQuadriceps.Corestrengthiscentraltostrongpaddlingandbalancingonasurfboardor“ridingthewave”.
AbdominalWork-WundaChair:
• CatStretch• FullPike
Whiletransitioningfrompaddlingtoridingawave,thereisaquickandfluidmovementfromspinalextension(paddling)intospinalflexion(ridingthewave).TheCatStretchontheWundaChairfocusesontheabdominalandbackextensorcontrolwhilemovingfromflexionintoextension.TheFullPikeismuchlikea“popup”insurfing,whichrequiresastrongandstableshouldergirdletosupporttheupperbody,whiletheabdominalselevatethelowerregionofthebody.
HipWork:Cadillac
• SingleLegSupineSeries:o Frogo CirclesDowno CirclesUpo HipExtensiono Bicycles
Determiningwhetherthesurferis“goofy-footed”or“natural”willgivesomeinsightastowhichsideofthebodyismoredominant.SingleLegSupineSeries,whenperformedwithaneutralpelvis,willchallengethehipextensors,aswellasanymuscleimbalancesaroundthehiparea.
SpinalArticulation:Cadillac
• MonkeyOriginal
Surfingisathreedimensionalsport,utilizingallthreeplanesofmotion.Inordertobeabletoflowthrougheachplanewithcontrolandprecision,thesurferrequiresflexibility.TheMonkeyOriginalwillhelptomobilizethespinethrougharticulationofeachvertebrae.Inaddition,thespineisstretched,whichwillassistinreleasinganytightnessformedbyholdinganextendedspinepositionduringpaddling.
Stretches:
• PoleSeries:o Shoulderstretcho Overheadstretcho Sidestretcho SpineTwist
ThePoleSeriesfocusesonstretchingtheshoulders,aswellastheobliques,whichthesurferwillbenefitfromastheyareoftentightintheseareasduetotheexcessivemotionofpaddlingandlateralflexionandrotationinthetrunk.
FullBodyIntegrationF/I:
• UpStretch2
Inorderforthesurfertomovefromapronepositiontoastandingposition,utilizationoftheabdominalsandbackextensorsisimperative.UpStretch2onthereformerrequirestheco-contractionoftheabdominalsandbackextensorsandthestabilizationofthescapulaethroughoutthemovement.Italsofocusesonthecoordinateduseofthehipextensorsandhipflexors,whichisvitalforthepopup.
ArmWork:
• ArmsSupineSeries:o Extensiono Adductiono UpCircleso DownCircleso Triceps
ArmsSupineSeriesonthereformerisasuitableseriesforthesurfer,asitallowstheclienttofeelwhethertheirscapulaearestabilethroughoutthemovement,whichwillbringawarenessofscapulaestabilizationwhilesurfing.TheArmsSupineSeriesalsopromotesshouldermobility,crucialtopaddling.
FULLBODYINTEGRATIONADVANCED/MASTER:
• LongBackStretch-Reformer
ConsideringthesurferisattheappropriateleveltoperformanyFullBodyIntegration2exercises,theLongBackStretchonthereformerchallengesthetriceps,aswellascorestrengthandscapulaestabilization,whichisallessentialforthepopupphaseinsurfing.
AdditionalLegWork:
• GlutealsSideLyingSeries(LegWeights):o SideLegLifto ForwardandLifto ForwardwithDropso AdductorSqueeze
GlutealsSideLyingSerieswithlegweightsisaseriesthatwillchallengetheglutemedius,hipabductors,hipadductorsandpromotepelviclumbarstability.Theglutemediusandhipabductorstrengthisnecessary,asitprovidesthesurferwithastrongstablegripontotheboardwhilebalancingduringthestandingphase.Theglutemediusmusclealsoaidsincontrollingthelevelofthehips,whichisparticularlyimportantamongstsurfers,aswhenridingthewavetheirbacklegtendstodropcreatingmisalignmentofthehips.StrengtheningtheglutemediusmusclesequallyoneithersidesofthebodywillhelpwithsymmetryofthetwoAnteriorSuperiorIliacSpine(ASIS)boneylandmarksofthepelvis.
LateralFlexionandRotation:
• CorkscrewStepBarrel
Thereisafairamountofspinalrotationwhileinthemotionofridingthewave,particularlyinprofessionalsurfingorwhenperformingmanoeuvres.TheCorkscrewontheStepBarrelisanidealexercise,asitfocusesonstrengtheningtheobliques,whilealsochallengingthecontroloftheabdominalsthroughoutmovement.
BackExtension:
• BackExtensionSingleArm:WundaChair
BackExtensionSingleArmontheWundaChairputsemphasisonstrengtheningthebackextensorsonbothsidesofthebodyseparatelyandequally,asbalanceisvitalwhilepaddlingonasurfboard.Thepositionofthearmsduringthisexercise,althoughthereisnoalternatingmovementafterasinglerepetition,isalsosimilartothepositionofthearmswhilepaddling,beingthatonearmisupandoutofthewater,whiletheotherarmisdownandunderneaththewater.
CONCLUSION:
Theinformationandresearchprovidedwithinthiscasestudywasdesignedtoequiptheinstructor,aswellastheeverydaysurferwithknowledgepertainingtothebenefitsofPilatesanditspositiveeffectsonthesportofsurfing.Thisprogramme,alongwithaccuratecueing,willeducatesurfersonmuscleimbalancesandcorrectmusclerecruitment,inadditiontoprovidingthereaderwithvaluableinsightintothepreventionofanyposturaladaptationsornegativemovementpatternsthatmaybegainedthroughthesportofsurfing.
Inconclusion,surfingatitspurestform,isanexpressivesportthatstimulatesfeelingsofeuphoriaand“one-ness”withnature.WiththisinmindtheBASIPilatesprogrammeoutlinesthefundamentalsofPilates,whilstincorporatingthemind-bodyconnectionthatismostnecessaryinbothPilatesandsurfing.
BILIOGRAPHY:
Websites:SurfStrengthCoach,SurfShoulders-Crishttp://surfstrengthcoach.com/surf-shoulders-rotator-cuff-training/ScapulohumeralRhythm-Physiopediahttp://www.physio-pedia.com/Scapulohumeral_RhythmWhatarethemusclesusedinsurfing?,https://www.surfertoday.com/surfing/10682-what-are-the-muscles-used-in-surfingTheCompleteGuideToSurfTraininghttps://www.surfertoday.com/surf-training
PerfectPostureforBetterSurfingScottAdamshttp://www.surfstronger.com/tips/ViewTip/25BackExtensionsforBetterPaddlingScottAdamshttp://www.surfstronger.com/tips/ViewTip/18PilatesForSurfers–ExercisestoImproveYourSurfing&PreventInjuryMon,Mar14,2016at06:36PMbyMichaelSchwarerhttps://www.bodyorganics.com.au/pilates-for-surfers/Books:PilatesAnatomy,HumanKinetics.Copyright2011byRaelIsacowitzandKarenClippinger.2000-2013BodyArtsandScienceInternational,StudyGuide.2000-2012 Body Arts and Science International, Wunda Chair, Ladder Barrel, Reformer,Cadillac,AuxiliaryMovementAnalysisWorkbooks.Pilatessecondedition.Copyright2014byRaelIscowitz.