Pilates Applied to Faulty Posture

8/9/2019 Pilates Applied to Faulty Posture

1/17

1

PILATES APPLIED TO FAULTY POSTURE

A BASI Pilates program designed to help correct a teenagers hyperlordosis-kyphosis

Anne PERRET

Date: May 2013

Course taken in 2012 in Paris (France)


2/17

2

ABSTRACT

My son Hadrien is a 15 year old boy who has always had a slight lower back

hyperlordosis and, lately, has developed a kyphosis in his upper back.

Before things worsen and cause any damage to his spine, I want to help Hadrien work

out in a way that focuses on re-aligning his spine, strengthening his core as well as his

weak muscles, and stretching the tight ones.

This research paper presents a BASI Pilates strengthening, stretching and

lengthening reconditioning program that aims at correcting my sons postural

deviations, protecting his spine and boosting his self-esteem!


3/17

3

TABLE OF CONTENTS:

Page 4 Anatomical Description

Page 5 Introduction

Page 6 Case Study

Page 9 Conditioning Program

Page 16 Conclusion

Page 17 Bibliography


4/17

4

ANATOMICAL DESCRIPTION

The spine, or vertebral column, or backbone:

The natural curves of the spine act as shock absorbers for the body. Poor alignment

(hyperlordosis and kyphosis, which refer to increased curves of the lumbar and

thoracic spine, are examples of poor alignment) compromises this action.

In order to maintain its natural curves, good alignment and stability, the spine needs to

be supported by a good and balanced musculature, especially the core. Abdominals

will support and protect the lower spine, while mid and upper back extensors will

support and protect the upper spine.


5/17

5

INTRODUCTION

Postural deviations may cause stress in the bones and joints and, therefore, pain.

Hadrien is still very young and should be able to correct his faulty alignment rather

easily through a safe reconditioning program.

This paper will describe the nature of Hadriensfaulty posture, the muscles he should

work on to correct it, and the program I suggest he follow to achieve this goal. This

program, which uses exercises from the Basi Pilates repertoire, focuses on

strengthening his weak muscles and stretching his tight muscles, without neglecting

the others.


6/17

6

CASE STUDY

The nature of Hadriens faulty posture:

Hadrien is a 15 year old boy with a structural but receding hyperlordosisand a

kyphosisthat has appeared rather recently. To me, the latter is due to a sudden

growth spurt that he has found difficult to manage, a lack of appropriate fitness

program and teenage flabbiness!Luckily, he has no scoliosis.


7/17

7

A lumbar hyperlordosisis an increased lower back inward curve that is commonly

accompanied by an anterior tilt of the pelvis. It is frequently associated with weak

abdominals, tight hip flexors and tight lower back extensors.

A kyphosis(or round back) is an increased thoracic curve of the spine. It is usually

associated with weak upper- and mid-back extensors, abducted scapulae, and, in

some cases, tight anterior shoulder muscles. Too much thoracic kyphosis may result

in an aggravation of the hyperlordosis, as the lumbar spine compensates for the

excessive curve in the upper back.

Hyperlordosis and kyphosis mean poor alignment of the spine and may result in stress

on the vertebrae and on the spinal cord, and on other bones, joints, ligaments,

muscles, thus creating pain. They may also be responsible for poor functioning of the

inner organs, such as the lungs.

This conditioning program will focus on restoring proper alignment in Hadriens spine

through the development of his core strength and overall flexibility. His muscular

imbalances (between agonist and antagonist muscles) need to be corrected too,

therefore he will have to be taught how to strengthen and stretch the appropriate

muscles.


8/17

8

How to correct Hadriens faulty posture:

Generally speaking, the keys to correct alignment are (keeping in mind the balance

between agonist and antagonist muscles):

strong abdominal muscles (especially the TA) - strong back muscles (especially the

multifidus) - good flexibility.

Correction of a lumbar hyperlordosis will involve:

- strengtheningthe abdominal muscles (especially the transversus abdominis

and the obliques),

- stretchingthe hip flexors (iliopsoas, rectus femoris, tensor fasciae latae)

and the lower back extensors (lower erector spinae).

Correction of a kyphosis will involve:

- strengtheningthe thoracic extensors (erector spinae, latissimus dorsi and deep

extensors (interspinalis and multifidi)), and the scapulae adductors (rhomboids,

trapezius).

- stretching the anterior shoulder muscles (pectoralis major), as Hadriens are a

little tight.


9/17

9

CONDITIONING PROGRAM

The objective of this conditioning program is to restore proper alignment in Hadriens

spine, thus improving his posture and overall well-being. It will therefore focus on

teaching Hadrien how to:

1- Take in the Pilates principles (awareness, breath, balance, concentration,

center, control, efficiency, flow, harmony and precision) in order to recruit his

muscles correctly.

2- Develop his core strength (it is the basis of it all).

3- Build the appropriate muscle strength and stretch the tight muscles, based on

the above mentioned facts (see Correction of a hyperlordosisand Correction

of a kyphosis).

4- Improve his flexibility.

5- Keep motivated! Changing exercises every 5 sessions will offer him the variety

he needs at his age.


10/17

10

Sessions 1 to 5

Equipment Exercises Purpose / desired effects

Mat (warm up) Roll down A tool for assessment

Pelvic curl Spinal articulation - hamstring strength - (2)

Spine twist supine Spinal rotation - (1)

Chest lift (1) - pelvic stability

Chest lift with rotation (1) - pelvic stability

Leg lifts/changes Pelvic lumbar stabilization

Reformer Foot work Hip & knee extensor strength -

pelvic lumbar stabilization

Step barrel Chest lift (6) - (1)

The reach (1) - shoulder stretch

Spine twist supine (1) - spinal rotationReformer Frog Hip adductor strength - trunk stabilization

Circles Hip adductor and extensor strength

Openings Hip adductor strength and stretch

Reformer Standing lunge (2) - hamstring stretch

Reformer Arms supine series Shoulder extensor & adductor strength -

scapulae stabilization - elbow ext. strength

Wunda chair Shrugs Scapulae depressor strength - (6)

Wunda chair Hamstring curl Knee flexor strength - trunk stabilization

Leg press standing Hip extensor strength - trunk stabilization

Wunda chair Side stretch (1) - Abd. obliques stretch

Wunda chair Swan basic (4) - Scapulae stabilization - abd. control

Mat Back extension (4) - abdominal control

Rest position (3)

Pole Pole series (5) - (6) - scapulae & trunk stabilization -

shoulder stretch

The following captions refer to the desired effects on Hadriensbody, as mentioned on page 8:

(1) strengthens the abdominals

(2) stretches the hip flexors

(3) stretches the lower back extensors

(4) strengthens the thoracic extensors

(5) strengthens the scapular adductors

(6) stretches the anterior shoulder muscles (chest)


11/17

11

Session 6 to 10


Mat Warm up (see p. 10)

Reformer Foot work Hip & knee extensor strength - alignment

Reformer Hundred prep (1) - trunk stabilization

Cadillac Roll up with roll up bar (1) - (3)

Cadillac Basic leg springs Hip adductor & extensor strength -

pelvic stabilization

Ladder barrel Shoulder stretches 1&2 Shoulder extensor & flexor stretch

Hamstrings Hamstring stretch

Hip flexors (2)

Ped-a-pul Arm work Shoulder extensor & adductor strength -


Mat Gluteals kneeling series Hip extensor & abductor strength -

trunk stabilization

Sitting series Hip adductor strength - trunk stabilization

Mat Side lifts (1) - trunk stabilization


Swan prep (4) - shoulder flexor strength

Rest position (3)

Pole Shoulder stretch Shoulder stretch - scapulae stabilization

Overhead stretch (5) - (6) - scapulae & trunk stabilization

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:




(4) strengthens the thoracic extensors(5) strengthens the scapular adductors



12/17

12

Sessions 11 to 15



Cadillac Foot work Hip extensor strength & stretch - knee ext.

strength - foot alignment - pelvic stabilizat.

Cadillac Warm up series (1) - (3) - pelvic lumbar stabilization

Cadillac Basic leg springs Hip adductor & extensor strength -

pelvic stabilization

Mat (on cadillac) Spine stretch (1) - (4) - spinal art. - hamstring stretch

Cadillac Monkey original (3) - hamstring stretch

Pole Pole series (5) - (6) - scapulae & trunk stabilization -

shoulder stretch

Reformer Up stretch 1 (1) - (4) - shoulder & trunk stabilization -

hamstring & shoulder stretch

Scooter(1) - trunk stabilization - hip/knee ext.strength

Reformer Arms supine series Shoulder extensor & adductor strength -


Mat Gluteals side lying series Hip abductor strength - trunk stabilization

Adductor lift Hip adductor strength - trunk stabilization


Spine twist (1) - (4) - trunk mobility - pelvic stabilizationMat Back extension (4) - abdominal control

Swimming (4) - shlder flexor/hip extensor/abd. control

Cat stretch (3) - (4) - abdominal control

Ladder barrel Shoulder stretch 2 (6) - shoulder flexor stretch

Hip flexors (2)

The following captions refer to the desired effects on Hadriensbody, as mentioned on page 8:








13/17

13

Sessions 16 to 20



Leg circles (1) - trunk stabilization - hip disassociation

Cadillac Foot work Hip extensor strength & stretch - knee ext.

strength - foot alignment - pelvic stabilization

Cadillac Roll up with roll up bar (1) - (3)

Roll up top loaded (1) - shoulder stretch

Mat (on cadi) Single leg stretch (1) - trunk stabilization

Criss cross (1) - pelvic stabilization

Hamstring pull 1 (1) - hamstring stretch - (2) - trunk stability

Reformer Hip work Hip adductor & extensor strength -

pelvic lumbar stabilizationMat (on reformer) Spine stretch (1) - (4) - spinal art. - hamstring stretch

Reformer Bottom lift Spinal articulation - hamstring strength - (2)

Reformer Standing lunge (2) - hamstring stretch

Reformer Scooter(1) - trunk stabilization - hip/knee ext.strength

Elephant (1) - (4) - shoulder & trunk stabilization -

hamstring & shoulder stretch

Reformer Arms sitting series Shoulder extensor/biceps/deltoid/(5)/

pectorals/triceps strength - trunk stability

Reformer Single leg skating Hip abductor strength - trunk stabilization

Mat Prone series Hip adduct./extensor & knee flexor strength


Spine twist (1) - (4) - trunk mobility - pelvic stabilization


Double leg kick (4) - (6) - hip extensor strength



Hip flexors (2)









14/17

14

Sessions 21 to 25


Mat Mat warm up (see p.10)

Leg circles (1) - trunk stabilization - hip disassociation

Cadillac Foot work Hip extensor strength & stretch - knee ext.strength - foot alignment - pelvicstabilization

Cadillac Mini roll-ups (1) - pelvic lumbar stabilization

Mini roll-ups oblique (1) - pelvic stabilization

Breathing with PT bar (1) - spinal articulation

Roll-up bottom loaded (1) - (4)(6)shoulder strength

Cadillac Single leg supine series Hip ext. & adductor strength - trunk stability

Cadillac Monkey original (3) - hamstring stretchTower prep Spinal artic. - (3) - hamstring control/stretch


Hip flexors (2)

Mat (on cadi) Back support All extensors - (6) - trunk stabilization

Front support (1) - scapular & trunk stabilization

Cadillac Kneeling cat stretch (1) - spinal articulation - shoulder stretch

Cadillac Arms standing seriesShoulder & arm strength - trunkstabilization

(except "butterfly") in "chest expansion" & "biceps":(6)

Mat (on cadi) Gluteals kneeling series Hip extensor & abductor strength -

trunk stabilization

Mat (on cadi) Saw Hamstring stretch - (1) - (4)

Side kick (1) - (4) - hip ext. & flexor strength - (2)

Cadillac Side lift (1) - oblique stretch

Cadillac Prone 1 (4) - shoulder extensor & abd. control

Mat (on cadi) Rocking prep (4) - (2) - (6) - hip extensor & abd. control










15/17

15

Sessions 26 to 30


Mat Mat warm up (see p.10)

Roll up (1) - (3) - spinal articulation

Wunda chair Foot work (2 legs) Hamstrings & quadriceps strength -

Trunk stability - in calf raises: (2)

Wunda chair Standing pike (1) - (3) - scapulae stabilization

Reformer Short box series (except (1) - (4) - trunk stabilization

round-about and climb-a-tree)

Reformer Hip work Hip adductor & extensor strength -

pelvic lumbar stabilization

Reformer Bottom lift Spinal articulation - hamstring strength - (2)

Bottom lift with extensions Spinal articulation - hamstring strengthShort spine Spinal artic.- (3) - (1) - hamstring stretch

Reformer Kneeling lunge (2) - hamstring stretch

Side split Hip addctor strength/stretch - trunk stability

Reformer Reverse knee stretch (1) - trunk stabilization - hip flexor strength

Up stretch 2 (1) - (4) - trunk & scapulae stabilization

Stomach massage ex. (1) - (4) - trunk stabilization

Reformer Arms kneeling series Shoulder & arm strength - trunk stabilization

in "biceps":(6)

Wunda chair Leg press standing Hip extensor strength - trunk stabilizationFrog front Hip external rotators & knee ext. strength

Wunda chair Spine stretch (1) - (4) - spinal art. - hamstring stretch

Mat Spine twist (1) - (4) - trunk mobility - pelvic stabilization

Wunda chair Swan on floor(4) - shlder ext. & scapulae depressorstrength

Mat Swimming (4) - hip extensor & shoulder flexor strength

Rocking prep (4) - (2) - (6) - hip extensor & abd. control









16/17

16

CONCLUSION

It is important Hadrien improves his alignment before any injury or pain occurs. We

have identified his muscular imbalances, those responsible for his hyperlordosis and

kyphosis, and written a conditioning program designed to correct them. His core will

be strengthened, so will his weak muscles. His tight muscles will be stretched. While

he works his sessions through, I shall make sure that:

- I cue him to draw his navel to his spine all the time, stabilize his pelvis and

shoulders, open his chest, create space between his vertebrae,

- He articulates through his spine when appropriate, with special emphasis on

the lower back, in order to improve the flexibility in that area,

- He doesnt grip (use his hip flexors excessively) when executing spinal flexions,

- He stretches his hip flexors regularly (with pelvic curls, for example),

- To adduct his scapulae, open his chest and work on his thoracic extensors, he

does this back extension exercise: lying prone, arms open in a T position palms

facing down, hovering, bring shoulder blades towards each other while upper

trunk and head lift slightly off the mat.

I strongly believe that the Pilates method in generalwhich focuses on alignment,

balance, concentration, precise movement mechanics, efficiency, mobilityand

this program in particular will considerably improve Hadriens posture, flexibility

and overall well-being.


17/17

17

BIBLIOGRAPHY

- Anatomie pour le MouvementBlandine Calais-Germain (Editions DsIris)

- Study Guide, Comprehensive CourseBody Arts and Science International TM

- Movement analysis workbooks (Mat, Reformer, Cadillac, Wunda Chair - Ladder

Barrel, Auxiliary)Body Arts and Science International TM

- Pilates AnatomyRael Isacowitz & Karen Clippinger (Human Kinetics)

- Pilates Sans RisqueBlandine Calais-Germain & Bertrand Raison (Le Geste

Anatomique)

- Spine Institute of San Diego: sdspineinstitute.com

- Pilates Interactive: https://bbs.mysolei.com/solei/pilatesinteractive.html

- Pilates Anytime: http://www.pilatesanytime.com/workshop-

view/447/video/Workshop-Back-Care-Essentials-Rael-Isacowitz

- La Mthode PilatesMichaela Bimbi-Dresp (Solar Editions)

- Total PilatesMalcolm Muirhead (Thunder Bay Press)

- The Anatomy of PilatesPaul Massey (Lotus Publishing)

Documents

Pilates Applied to Faulty Posture