Pilates for Cyclists
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Transcript of Pilates for Cyclists
WELCOME TO THE WORKSHOP
About myself
• Spinning® qualified / ICA member
• 10 years experience of Indoor Cycling
• Pursuing advanced diploma in Pilates
• Trained in Pilates for Cyclists
• BEMOTION (be-motion.co.uk)
What is Pilates???
Most common misconceptions
Is Pilates …
Only for women?
Like Yoga?Boring?
TooEasy/hard?
Is Pilates only for Women?
Joseph Pilates, creator of the method
Is Pilates only for Women?
Is Pilates like Yoga?
Pilates YogaMind/body
FlowBreath
Is Pilates boring?
When participants:
•Don’t understand what they’re doing
•Not challenged enough
Is Pilates too easy?..…or maybe too hard?!
Not challenging enough Not enough adaptations
Not enough options
What is Pilates all about?
2.Lateral
breathing
3.Flowing
movement
1.Concentrate
6.Precision
5.Centering 4.
Control
6 principles
5.Centering
5th principle - centering
Core Power house
Very happy with his core
5th principle - centering
5th principle - centering
What is your core, really?
Core muscles are:
• Abdominals
PLUS:
• Other muscles that attach to the spine or pelvis.
Core muscles vs. global muscles
5th principle - centering
Core responsible for:
• Stabilising spine and pelvis
• Lie very close to skeleton
• Axial skeleton
• Originate and insert on spine
• Always engaged – 20-30%
Core muscles vs. global muscles
5th principle - centering
Global or phasic responsible for:
• Movement
• Close to the surface
• Appendicular skeleton
• Contraction 70-100%
POWERHOUSE – centre of movement
5th principle - centering
• Abdominals
• Pelvic floor
• Muscles around hip joint
• Lower back
6th principle - precision
Neutral alignment:
Key to quality of execution
of movement
Why is Pilates good for cyclists?
Posture on the bike
Posture on the bike
• Semi-prone position
• Hyper-extended neck
• Extended back
• Flexed trunk
• Flexed hip
• Flexed knee
• Flexed ankle
Let’s practice!
Let’s unfold this posture now…
Kyphotic and lordotic posture
Head / chin forward
Increased curvature of thoracic spine (kyphosis)
Short and tight:• Neck extensors• Hip flexors• Lower back
Hyper-extended lower back (lordosis)
Hips flexed
Plantar flexion
Long and weak:• Neck flexors• Upper back• Erector spinae• Glutes• Abdominals
Weak link in bio-mechanic chain
Posture on the bike
Results of weak core in cyclists
Posture on the bike
Decreased leg power
Muscular over-useSpinal and disc injuries
Muscle imbalances
What is functional training?
Working your muscles in a functional manner, so their
strength can be directly translated into performing activity.
Pilates as functional training
TargetingCore muscles
Postural awareness
Neuro-muscular pathway
improvement
Stabilisation