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Shaping Part 1 core and upper body gives specific exercises for gymnast to do to achieve a proper straight body position. This presentation was given at Gymnastics Association of Texas Conference 2011
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Shaping Part 1: Core and Upper Body
Brandi Smith-Young, PTPerfect 10.0 Physical Therapy
Fellowship trained manual therapistBoard certified orthopedic specialist
www.perfect10physicaltherapy.com
Introduction
Competitive gymnastTwo time USAG Collegiate National Champions at TWUBachelors in Kinesiology at TWUMasters in Physical Therapy at Tx St
Practicing for 6 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 MobilityBreath 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
Alt Arms (fig 3)– 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 3
Upper AbdominalsCurl ups– Engage the abdominals
pulling the belly button up toward the nose and in to the spine, back flat
– Curl chin to the chest– Continue to curl each
individual spinal segment one at a time
– Keep the back pressed to the floor.
– Progress arms out to cross chest to behind the head.
– Only as many as keep form– 3-10 reps
ObliquesEngage abs belly button up and in, back flat
Breath in, hold as rotate the torso towards the bent knee
Breath out and in as hold 10 sec x10
Progress to 20-30-60 sec x2-5
Keep the elbow rotating towards on the ground.
Keep the opposite hip (leg straight) flat on the ground
Core cont’dHollow hold (fig 8)
– 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 8
Tweaking current conditioningGymnast 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 legs or arms)
Stretching Pecs
Pec stretch (fig 9)– Have the gymnast partner
up.– One gymnast lays flat– The other gymnast either
puts on hand on the hip and the other on the opposite shoulder
– Or standing at their head press down on both shoulders toward the floor.
– Hold 1 min switch partnersFigure 9
Stretch Lats
Lat Stretch (Robots) (fig 10)– Keeping belly tight with
the back flat– Elbows stay shoulder
width apart (may require a partner to keep them there)
– Reach back toward the floor and slowly try to straighten the arms
– NO ARCHING– Hold 1 min repeat 2-3
time
Figure 10
Strengthen shoulder blade ms
Cat push/Rocking (serratus)(fig 11)
– Set shd blades down and back– Push through the heel of the
hands, rounding out like a cat– Start in the Cat Pushes– Once rounded, keep the upper
back rounded by pushing through the heels of the hands as rock back toward heels
– Keep rounded as return to the start position.
– Repeat x1 Figure 11
Strengthen shoulder blade ms
Wall slides (upper trap) (fig 12)
– Standing 6” from wall, place elbows shd width apart on the wall.
– Raise arms up as high as possible– Breath in as shrug everything up
toward the ceiling.– Shd blades toward ears.– Hold as breath out, keeping the
ribs expanded and the shd shrugged.
– Hold 10 sec x5
Figure 12
Strengthen shoulder blade msT ph I(middle trap) (fig 13)
– Lay face down with arms in a “goal post” position
– Set shoulder blades down and back. Keep there.
– Gently, lifting from the thumbs just high enough to slide a piece of paper under the arms.
– Make sure to relax the upper trap and only engage the middle trap.
– Hold 10 sec x5
Figure 13
Y ph II (fig 3)– Lay face down arms
in a bent arm Y position
– Set shd blades down & back.
– Gently lift from thumbs enough to slide a piece of paper underneath
– Make sure upper traps relaxed and shd blades stay down & back.
– Hold 10 sec x 5
Figure 3
ProgressionsUse these concepts to work on shaping.
Start hanging from the bar.
Progress in pushup position
Progress to pushup or straight body position on a block.
Butt-up pushup position
Handstand walking up the wall and holds
Progress to handstand holds.
Tennis ball or Rockers Butt-up Pushups
Rocker Handstand HoldsFloor/pommel/Pbar hand position
Bars hand position
Rockers Press ups floor hands
WHEN DO I STRETCH?Dynamic stretching at the beginning during warm-up.Static stretching at 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 gymnastike, facebook, and twitter
All information from:
– The Manual Therapy Institute– http://www.mtitx.com/
– Shirley Sahrmann.Diagnosis and Treatment of Movement Impairment Syndrome.