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Page2of14
Abstract
PectusExcavatumisacongenitalconditioninwhichaperson’sbreastboneissunkenintothe
chest.Mostoftennoticeableatbirth,pectusexcavatumtypicallyworsensduringthe
adolescentgrowthspurt.Itismorecommoninboysthangirls.Inseverecases,thesunken
breastbonecancompressthelungsandheart,causingchestpain,wheezingorcoughing,and
rapidheartbeat,aswellasothercomplications.Inmildcases,pectusexcavatumcanmakethe
personfeelself-consciousabouttheirappearance,oftenexhibitingakyphoticposturetohide
thedeformity.Whilesurgerymightbenecessaryinseverepectusexcavatumcases,proper
exerciseandconditioningcanlessenthenoticeableeffectsinthemildcases.Thispaper
examinestheuseoftheBASIBlockSysteminordertocorrectfaultyposturalalignmentdueto
pectusexcavatumcompensation.
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TableofContents
Abstract ........................................................................................................................................................2
AnatomicalDescription ...............................................................................................................................4
Introduction .................................................................................................................................................8
ConditioningProgram ..................................................................................................................................9
Conclusion ..................................................................................................................................................13
Bibliography ...............................................................................................................................................14
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AnatomicalDescription
TheThoracicCavityandPectusExcavatum
Thethoraciccavityismadeupofthespine,ribcageandsternumthatenclosesandprotectsthe
heart,lungs,arteriesandothervessels.Anormalthoraciccavityprovidesenoughroomforthe
lungstoexpandandhearttofunctionproperly.Pectusexcavatumcanpreventfullexpansionof
thelungsandcompresstheheart.
Page5of14
MusclesoftheShouldersandUpperBack
Thekyphosis,asasymptomofpectusexcavtum,istheresultoftightshoulderandchest
musclesandweakupperbackmuscles.Theshoulderandchestmusclesforthefocusof
stretchesincludetheanteriorandmiddledeltoids,pectusmajorandminor,andsubscapularis.
Themusclestofocusonforstrengtheningtheupperbackincludestheupper,middle,and
lowertrapezius,latissimusdorsi,posteriordeltoid,andrhomboids,teresmajorandminor,
supraspinatusandinfraspinatus.
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IntercostalMuscles
WhileintercostalbreathingisimportantforanyonepracticingPilates,itiskeyforanindividual
withpectusexcavatum.Intercostalbreathingtrainstheindividualtobringthebreathintothe
chestcavityinsteadoftheabdomen.Thishelpstoexpandtheribcage,takinganypressureoff
ofthelungsandheart,andstrengthentheintercostalmuscles.Intercostalbreathingutilizesthe
externalandinternalintercostalmuscles,foundbetweentheribs,andthediaphragm.
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Introduction
Robert,a49-year-oldmale,wasbornwithamildcaseof
pectusexcavatum.Hedidnothavecorrectivesurgeryasa
child,andthushaddevelopedakyphoticpostureoverhis
lifetime.Thekyphosiswasalsoaccompaniedbyforwardhead
posture,acommonresultofkyphosis.
Inadditiontothekyphosisandforwardheadposture,Robert
alsohadaweakcorewithanunstablepelvic-lumbarregion,
overstretchedquads,andaninternallyrotatedrighthip.
WhenIstartedworkingwithRobert,hehadnobodyawarenessandcomplainedofpaininthe
shouldersasaresultofthetightshouldergirdle.Heisabrewer,aphysicallydemandingjob,
andaPilatesprogramwillalsohelphimsafelyperformhisjobduties–thisincludeslifting
heavysacksofgrainandequipmentandstandingforlongperiodsoftime.Hisonlyotherform
ofphysicalactivityisaweeklyyogaclass.
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ConditioningProgram
ForRobert’sPilatesprogram,Iwantedtofocusonstrengtheningthebackextensors,stretching
thechestandshoulders,strengtheningthequadsandpelvic-lumbarregion,andworktogetthe
rightlegclosertoparallelfromtheinternallyrotatedposition.
Sessions1-10
Block Exercises Notes
Warm-Up FundamentalWarmUpPelvicCurlSpineTwistSupineChestLiftChestLiftwithRotation
Focusonbodyawarenessandabdominalstrengthandcontrol.
Footwork ReformerFootworkSeriesParallelHeelsParallelToesV-PositionToesOpen-VHeelsOpen-VToesCalfRaisesPrancesPrehensileSingleLegHeelSingleLegToe
FocusonkeepingRobert’srighthipparallelintheparallelexercisesandexternallyrotatedfortheV-positionexercises.
Abdominals HundredPrepHundred
Whenhebegantheprogram,Roberthadverylittleabdominalstrength.Ashegainedendurance,IaddedtheHundred.
HipWork SupineLegSeriesFrog
Thefocusforthisseriesispelvic-lumbarstabilizationand
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Block Exercises Notes
DownCirclesUpCirclesOpenings
strengtheningthehipadductors.TheexternalrotationofthehipsworkstocorrectRobert’sinternallyrotatedrightleg.
SpinalArticulation BottomLiftBottomLiftwithextension
WhenRobertstarteddoingPelvicCurls,hewasverywobblyonthearticulations.Ichosethesetwoexercisessothathecouldcontinuetoworkonthestability.
Stretches ShoulderStretch1ShoulderStretch2
ThesetwoshoulderstretchesaregentleandprovideawayforRoberttograduallydeepenthestretchesashefeelscomfortable.
FullBodyIntegrationF/I
ElephantUpStretch1
Iaddedthesetwoexercisesafterafewsessions.Theybothstretchthehamstringsandshouldersandstrengthentheabdominalsandbackextensors.
ArmWork ArmsSittingSeriesChestExpansionRhomboidsBicepsHug-A-TreeSalute
BoththeChestexpansionandRhomboidsexercisesstrengthenthebackandstretchthechest.TheseatedpositionoftheseriesrequiresRoberttokeephisabsandbackextensorsengagedinordertosittallandnothunchforward.
FullBodyIntegrationA/M
N/A
LegWork LegPressStanding Focusonbalanceandkneeextensorcontrol.
LateralExtension/Rotation
SideStretch Focusonthestretchofthelateralflexorsandstrengthentheabdominalobliques.
BackExtension DoubleLegKick
Strengthenbackextensorsandstretchchest.
Page11of14
Sessions11-20
Block Exercises Notes
Warm-Up IntermediateWarm-UpRoll-upSpineTwistSupineDoubleLegStretchSingleLegStretchCrissCross
AsRobert’senduranceandabdominalstrengthincreased,IaddedtheintermediateWarm-Upseries.
Footwork ChairFootworkSeriesParallelHeelsParallelToesV-PositionToesOpen-VHeelsOpen-VToesCalfRaisesSingleLegHeelSingleLegToe
Thisseriesworksthequadsandhamstrings,butalsorequiresabdominalandbackextensorstrengthandcontrolinordertositwithoutslouching.
Abdominals BreathingwiththePush-ThroughBar
IintroducedthisexerciseasRobertgainedmorebodyawarenessandcoordination.
HipWork SupineLegSeries-AvalonFrogOpeningsScissorsHelicopter
Bythistimeintheprogram,Roberthasthestrengthandthecoordinationtoperformtheseexercises.Thisseriesisparticularlyhelpfultocorrecttheinternalrotationofhisrightleg.
SpinalArticulation ShortSpineLongSpine
Theseexercisesrequirealotofstrengthandcontroloftheabdominalsandbackextensors.
Stretches ShoulderStretch(Prone) Thisexerciseprovidesagreatershoulderstretchaswellasafocusonshouldermobility.
FullBodyIntegrationF/I
UpStretch2LongStretchUpStretch3
IchosetheseexercisestochallengeRobertashegainedabdominalandbackextensorstrength.Allthreeoftheseexercisesrequirehimtofocus
Page12of14
Block Exercises Notes
onstabilizinghistrunk.
ArmWork ArmsStandingSeriesChestExpansionHug-A-TreeUpCirclesDownCirclePunchesBiceps
Inadditiontotheindividualmusclefocusandobjectivesoftheexercises,thisseriesrequirestrunkstabilizationwithabdominalengagement.
FullBodyIntegrationA/M
BalanceControlFront IaddedthisexercisetochallengeRobertandfocusonhisabdominalstrengthandtrunkstabilization.
LegWork SingleLegSkateSquats
SingleLegSkateworksthegluteusmediusaswellasfocusesonpelvic-lumbarstability.Squatsstrengthenthequadriceps.
LateralExtension/Rotation
SideOveronBox Thisexerciserequiresgreatabdominalobliquestrengthandtrunkstabilization.
BackExtension Breaststroke ThisexerciseshowcasesRobert’sbackextensorstrengthandmobilityofhisshoulders.
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Conclusion
IworkedwithRobertonceaweekfor10months.Hisoverallpostureandbodyawarenessimproved.He
wouldcatchhimselfslouchingandcorrecthimself.Hehadresignedhisachesandpainstoaging,but
withPilateshefoundthatheisholdinghimselfdifferentlyandthathavingastrongercoreallowshimto
putmoreofamusclefocusinotherareastobalancetheexertion,especiallywhileworkinginthe
brewery.WhilePilatescannotcorrectastructuralproblemsuchaspectusexcavatum,itcanhelpto
correctthesideeffects–kyphosisandforwardheadposture.Robert’sposturegreatlyimprovedandhe
sayshenowhasasenseofconfidence.Thevisualresultsspeakforthemselves!
Page14of14
Bibliography
Isacowitz,Rael,andKarenClippinger.PilatesAnatomy.HumanKinetics,2011.“PectusExcavatum.”MayoClinic.MayoFoundationforMedicalEducationandResearch,09March2018.Web.07June,2018Isacowitz,Rael.StudyGuide:ComprehensiveCourse.CostaMesa,California:BodyArtsandScienceInternational,2013Isacowitz,Rael.StudyGuide:FundamentalCourse.CostaMesa,California:BodyArtsandScienceInternational,2013