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.