Pilates for Surfers. Anika Seible December 15, 2012 Oceanside, CA

Transcription

1 Pilates fr Surfers Anika Seible December 15, 2012 Oceanside, CA 1

2 Abstract Grwing up in castal Suthern Califrnia, surfing has been and will remain a very prevalent hbby amngst ur cmmunity. This sprt has captured the passin and lve f many, despite the pssible utcmes r accidents that can result frm surfing, whether it be the calming serenity surfing can ffer r the intense adrenaline rush ne can experience. While surfing ffers many psitive effects fr the bdy, it can als ptentially result in a wide array f injuries and ailments. Pilates can be f great benefit t surfers in many different ways ranging frm strengthening cre muscles, t crrecting imbalanced alignment, and even fcusing a surfer s breathing and mental state. I chse t use myself as the case study fr this subject. After years f surfing, bth recreatinally and cmpetitively, and training my bdy t accmmdate the sprt, I suffer frm a slight case f Lumbar Hyperlrdsis. This may be a result f muscular imbalances due t the psitin that is held mst ften in surfing: paddling. Similarly crrelating, lwer back pain is ne f the mst cmmn injuries encuntered by surfers. Anatmical Descriptin The Lumbar prtin f the spine cnsists f the five vertebrae in the third majr regin f a persn s spine and cnnects t the tp f the sacrum. In medical terms, the Lumbar vertebrae are mst cmmnly referred t as L1- L5. The Lumbar prtin f the spine is where the spine begins t curve inward twards the abdmen. Lumbar is derived frm the Latin wrd lumbus, meaning lin, and the lumbar spine earns its name. It is built fr bth pwer and flexibility (i.e. lifting and bending). The lumbar spine has several distinguishing characteristics: (Davis) The Lumbar regin f the spine is 2

3 cnsidered t be part f the Pelvic Cmplex. The Pelvic Cmplex is cntrlled and mved by the fllwing muscle grups: spinal flexrs, spinal extensrs, hip flexrs, hip adductrs, hip external rtatrs, spinal lateral flexrs and rtatrs, hip extensrs, hip abductrs, hip internal rtatrs, and the pelvic flr. (BASI, 8) The Lumbar prtin f the spine can be prtected by strengthening the cre muscles. The cre is cmprised f the fllwing muscle grups: the multifidus, the abdminals, and the pelvic flr (BASI, 18). Spinal tensin can be lessened by prper alignment and psture, alng with cre strength, because the intentin f the cre muscles is t prtect the spine and retain vital rgans inside the human bdy. When the pubic symphisis (PS) and the tw anterir superir iliac spine (ASIS) are in the same hrizntal plane, when lying either prne r supine, r are all within the same crnal plane when erect, is when the pelvis is cnsidered t be in the neutral pelvic psitin. The imprtance f exercising in the neutral psitin encurages balanced muscular develpment f the pelvic cmplex and crrect muscle recruitment. Using the neutral spine psitin teaches efficient psture and ideal alignment, particularly imprtant while standing, and re- enfrces functinal and psitive mvement patterns. (BASI, 8) Pht Credit: Rberts The term cre r cre strength is heard frequently thrughut the sprt f surfing. The cre is cmprised f the fllwing muscle grups: the multifidus, the abdminals, and the pelvic flr (BASI, 18). Accrding t Surfline.cm, Until the surfer becmes stable (stability befre strength) in their cre and psture, they will pssess little r n cntrl f their lwer back health ever. (Brwn) This 3

4 idea directly crrelates t ne f the main cncepts f Pilates; stabilizatin. Withut stabilizatin, functinality f exercises aimed tward strengthening the cre can be lst. Hw BASI Principles Relate t Surfing Surfing shares many similar ideas t thse f Pilates; specifically speaking, many f the ten BASI principles. The ten majr BASI principles cnsist f: awareness, breath, balance, cntrl, cncentratin, center, efficiency, flw, harmny, and precisin. Speaking frm my wn experiences, I have applied every single ne f these principles int my surfing. While all f the ten principles can be applied, a few that I find particularly prminent in surfing wuld be balance, breathing, and flw. Balance seems t be ne f the mst synnymus cncepts linked t surfing, mstly because f the sheer difficulty f mastering standing n a small and unstable surface which is mving while yu are flating acrss a bdy f water. Gd balance must be attained by surfers in rder t maintain an erect psitin n a surfbard while mving. In Pilates, breathing is huge part f prper practice. Pilates puts emphasis n using the methd f intercstal breathing r lateral breathing. A large purpse behind using intercstal breathing while practicing Pilates, is is t facilitate and maintain abdminal cntractin while perfrming exercises, particularly pertinent during inhalatin. (BASI, 10) By allwing the abdminals t remain engaged thrughut exercises, the integrity f the exercise is heightened. This methd f breathing can be extremely beneficial t surfers because cnstantly engaging the abdminals will play a huge factr in gaining cre strength. Breathing remains a crucial factr t any sprt, but surfing especially because being held under water is an inevitable part f the sprt. Prfessinal surfer Benji Weatherley explains that breathing is the mst imprtant part f surfing because it is what s ging t keep yu alive. As a surfer yu need t knw when t take yur breath, and even mre imprtantly when t release it. Nbdy expects t be held under the water fr a minute r tw at a time, but it happens. A Lt. A few f my best friends have died while surfing, and each friend died drwning. Flw plays a huge rle in surfing, because, if thught f in applicable terms, nthing flws better than water. Pilates incrprates flw int the cncept in multiple ways. A cnstructed wrkut shuld have a nice flw frm ne exercise t anther, as well as flw shuld be present in the mvement itself. Many spinal articulatin exercises, when dne crrectly, shuld demnstrate a rather aesthetically pleasant flw. While surfing, the surfer must surrender t the cean and be willing t mve with the waves; thus, the surfer must adapt t the flw f the waves. If the cean s flw is resisted, it is mre 4

5 likely that the surfer will fall. Of curse in the cntemprary wrld f surfing, we see prfessinal surfers launching themselves six feet abve the wave befre landing back n the wave and cntinuing t ride it. The flw must be resisted in rder t accmplish smething s extreme, but in rder t get there, the surfer needs t use the wave s flw t get enugh mmentum t launch them self, but als must re- discver that flw when they land in rder t cntinue riding with the wave. Benefits f Pilates fr Surfers Pilates can play a huge rle in crrecting sme f the structural issues that result frm surfing. One f the mst cmmn injuries amngst surfers, is Lumbar spine pain. Lw back injuries affect, and will at sme time debilitate, ver 80% f the adult ppulatin in the industrialized wrld. What's up with that? We're SO fit as surfers - - r s it might seem... (Brwn) Lumbar spine pain can range drastically frm persn t persn that suffers frm it in as far as hw intense it is. Mst cases f back injuries are caused by muscular imbalances and mvement imbalances. Luckily, if wrked n crrectly, muscle imbalances can be retrained ver the curse f time with dedicatin and the right apprach. While crrect exercise and an apprpriate Pilates rutine will nt cure lwer back pain, it can certainly help t cntrl it. (Brwn) Accrding t Dr. Tim Brwn, it is imprtant t cnditin yur bdy in the neutral pelvic psitin because it will put the least amunt f stress n yur spine and prtect yur back. Stability is a huge benefit t preventing lwer back pain and t strengthening the cre muscles. The main gal f wrking t stabilize yur cre and psture is t crrect a static imbalance (pstural alignment) r dynamic dysfunctin that can lead t r increase the risk f injury. (Brwn) Anther main factr in hw surfers create muscular imbalances in their bdies, aside frm paddling, is the actual standing and riding f the wave. Surfers are either regular- fted r gfy- fted meaning that they either stand with their left ft in frnt f the right (regular- fted) r they stand with their right ft in frnt f the left (gfy fted). The ft that is placed in frnt, typically des mst f the leading and steering. Accrding t Tim Brwn D.C., Surfing causes tight hip flexrs. The frnt ft hip rtates frward pulling the spine, hips, knees, and ankles ut f alignment. Alng with stability, muscular endurance is extremely imprtant surfing due t certain psitins that must be held fr extended perids f time, such as paddling. As a result f surfing almst my entire life, my back extensr muscles are extremely tight. Resulting frm training my bdy t hld the paddling psitin fr a cuple f hurs every day, ppsitely f my tight back extensrs, I als have very tight hip 5

6 flexrs and fairly weak abdminals. Because f this, I wuld structure my Pilates wrkuts t wrk ff f these strengths and weaknesses and try t balance this functinal psture deviatin ut. Case Study I chse t use myself fr my case study. My name is Anika Seible, and I am a 23 year ld bartender wh grew up with a passin fr surfing. After surfing fr the past fifteen years, and cmpeting in surfing fr ver six years, my bdy has adapted t my sprt in many different ways, ne f which being that I nw have a functinal psture deviatin f a slight case f Lumbar Hyperlrdsis, alng with rtated hips, and an extremely tight back. Fr training my bdy t stay in a gd paddling psture, I nw have an increased curve in my lumbar spine, which is accmpanied by slight anterir tilt f my pelvis. Because f these deviatins, the cnditining prgram fr myself is ne that fcuses n strengthening the abdminals, but als stretching my lw back extensrs and my hip flexrs. I als want t fcus n stabilizing the cre alng with achieving a prper neutral pelvis in rder t strengthen all f these areas ideally. I als think it t be a gd idea t by, using assists in sme cases, really try t fcus n the evening ut my alignment while training thrugh these Pilates wrkuts in rder t btain the mst ideal results. If the exercises are practiced in ideal alignment, eventually the muscles in the bdy will even ut in rder t maintain this ideal alignment while wrking ut r during any ther functinal activity. Wrkut Rll Dwn The Rll Dwn is used as an assessment f muscular imbalances, muscular develpments, r different cmpensatins that my bdy has triggered. My rll dwn is getting a bit mre balanced, whereas in the beginning f my Pilates training it was much mre nticeably ff balance. One side f my back was typically higher than the ther, and my hips were almst always swiveled. Warm Up - Mat Wrk n Cadillac Pelvic Spine Twist Supine 6

7 Duble Leg Stretch Single Leg Stretch Criss Crss Ntes & Reasning: At this pint in my training, I feel equipped t fllw an intermediate warm up frmat. I replaced the rll up in the intermediate warm up with the pelvic curl, because the pelvic curl really helps t fcus n lengthening the hip extensrs and wrking the abdminals. The rest f the warm up als challenges my abdminals and has mre hip extensin than the standard fundamental warm up wuld have. Ft Wrk - Wunda Chair Parallel Heels Parallel Tes V- Psitin Tes Open V Heels Open V Tes Calf Raises Single Leg Heel Single Leg Te Ntes & Reasning: All ft wrk is extremely imprtant fr hip extensin. I chse t d the ft wrk n the Wunda Chair because sitting upright and maintaining the crrect frm thrughut the series prmtes excellent strengthening f the abdminals, multifidus, and pelvic flr (the cre). I may challenge myself by raising my arms ver my head fr part f the series as well. Abdminals- Wunda Chair Full Pike Trs Prep Sit Ntes & Reasning: 7

8 The full pike n the Wunda Chair requires maintaining flexin in the lumbar spine thrughut the entire exercise. This wuld be particularly gd fr smebdy with a really tight lumbar regin t cunteract the habitual mvement pattern that has been created frm the cnstant paddling psitin. Hip Wrk- Cadillac Frg Dwn Circles Up Circles Walking Bicycle Bicycle Reverse Ntes & Reasning: Hip wrk in general, typically, typically prmtes gd hip extensin, s hip wrk is extremely imprtant. All hip wrk requires crrect abdminal engagement as well in rder t maintain a neutral pelvis thrughut. Spinal Articulatin- Refrmer Bttm Lift with Extensins Ntes & Reasning: The spinal articulatin will help t alleviate sme f the tensin in the lumbar spine. The bttm lift with extensin will help t strive twards gd hip extensr cntrl is a great exercise fr abdminal fcus as well as hip extensin. Stretches- Refrmer Kneeling Lunge Ntes & Reasning: Because f the hyperlrdsis in my back, the kneeling lunge is an excellent chice because it fcuses n stretching bth the hip flexrs and the hamstrings. Stretching the hip flexrs while in a slight psterir tilt is extremely imprtant in realigning the hyperlrdrsis in my psture. 8

9 Full Bdy Integratin 1- Refrmer Stmach Massage Ntes & Reasning: By maintaining lumbar flexin thrughut this exercise, it is a gd way f stretching ut that regin and cunteracting the habitual mvement pattern that I have frmed. This exercise als fcuses n a lt f abdminal wrk and knee extensr strength, which wuld als be beneficial cnsidering the bent- knee stance that is typically assumed while riding a wave. Arms- Refrmer Rwing Back 1 Rwing Back 2 Ntes & Reasning: Rwing Back 1 and 2 frm the rwing series are gd fr me because f hw much lumbar flexin is invlved. My arms are already rather strng frm paddling all f the time, s fcusing mre n lumbar flexin is great because it rarely ccurs in the sprt f surfing. The rwing series als prmtes abdminal strength and shulder mbility. Full Bdy Integratin 2- Refrmer Balance Cntrl Frnt Ntes & Reasning: Balance cntrl frnt requires trunk stabilizatin, scapular stabilizatin, and shulder flexr strength, while wrking the abdminals and the deltids. The plank psitin is nt ne that is ften held in surfing, s in rder t maintain the plank psitin while achieving trunk stability is a gd fcus fr a surfer in rder t crss train my muscles. The frnt supprt psitin als requires that I d nt have an anterir tilt in my pelvis in rder t execute the exercise prperly. Additinal Leg Wrk- Refrmer Parallel Psitin- Jumping Series 9

10 V- Psitin- Jumping Series Single Leg Parallel- Jumping Series Leg Changes- Jumping Series Ntes & Reasning: The jumping series is a gd way t fcus n maintaining pelvic lumbar stabilizatin thrughut the entire series. Anther benefit f the jumping series is the required hip extensr cntrl. This series is als a nice way t incrprate a small bit f cardivascular wrk int the wrkut. Lateral Flexin/ Rtatin- Refrmer Mermaid Ntes & Reasning: Surfing is a sprt that desn t invlve a huge amunt f spinal rtatin, s this is a great exercise nt nly t crss train fr that, but als fcus n strengthening and stretching the bliques. Back Extensin- Wunda Chair Back Extensin Single Arm Ntes & Reasning: Back extensin is fcused n back extensr strength. While my back extensrs are typically very tight, the benefit f the single arm back extensin is that I can strive tward symmetry and evening ut bth sides f my bdy. Rll Dwn Ntes & Reasning: The final rll dwn is a way t recenter my fcus, cncentratin, and breathing. It is als an ptimal time t see hw ailments r small alignment issues may have even balanced ut a bit thrughut the sessin. Cnclusin 10

11 Despite the pssibilities f harmful utcmes n my bdy, surfing has been and will frever remain a huge part f my life. Discvering the ways in which Pilates can help t crrect and prevent certain imbalances in my bdy, has been an incredible experience. A sprt like surfing has s many habitual mvement patterns that typically result, s the cncept f crss training thrugh Pilates is irreplaceable. The Lumbar spine tensin and displacement due t the anterir tilt f my pelvis and weakened abdminals, can eventually be balanced and brught even clser t ideal alignment by creating symmetry and harmny in my bdy. The mre harmnius the bdy is wrking, the less likely it is t encunter functinal injuries in everyday activities, and in my case, surfing. 11

12 Bibligraphy BASI, Study Guide Cmprehensive Curse, BASI Brwn, Tim DC, Surfer Magazine Brwn, Tim DC, in- surfing_38952/ news/tim- brwn- - team- ffer- advice- n- back- injuries- Davis, Eben DC, health.cm/cnditins/spine- anatmy/lumbar- spine- anatmy- and- pain Weatherley, Benji Jrdan, Prfessinal Surfer, Interview Nvember 28, 2012 Image Credit Rberts, Phil, Surfer Magazine inner- cre- the- frgtten- part- f- cre- training spine- anatmy.php 12