Realigning Posture Through Pilates

Hee Soo Cho CTTC

May 2017 Seoul, South Korea

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ABSTRACT

Nowadays, we live in a world where we can order food, buy a house,

book car services and even meet our future spouse in one finger click- all while

being in an idle state. These “improvements” being brought upon us, only enable

and encourage us to maintain our already sedentary lifestyle. We have all

grown accustomed to occupying ourselves with our smartphones, sitting in front

of our computers, or driving to get to places. As we age, it is hard to avoid the

fact that everything is being built for our convenience, and that our lifestyle is

getting easier. Although we may end up saving our time and energy, we are

exacerbating our already weak bodies in many ways. The most common modern

illness is the pain felt in the lower back, round-shoulder syndrome and neck

tensions. “Up to 80% of adult individuals will be incapacitated by back pain at

some point in their life” (Isacowitz, Study Guide 51). The way we move

influences how our bodies are shaped-for good and ill.

There are many benefits of Pilates; such as developing strength,

flexibility, coordination, speed, agility and endurance. In my opinion, mobility is

the most important component in our daily lifestyle and in fitness. The definition

of mobility is “the ability to move or be moved freely and easily” (Oxford

Dictionary.com). Mobility is a crucial factor in balancing both flexibility and

strength. Mobility comprises of flexion, extension and rotation- movements

common when playing sports and in our daily life. Thus, good mobility promotes

full range of motion which leads to better performance in sports and efficient

everyday movement.

The focus of the paper is how our human body adapts to anomaly

habitual movement pattern in the midst of a sedentary lifestyle and how it

affects our body. Pilates can help one become aware on how to realign the body.

One can eliminate chronic back pain and be free from taking unnecessary drugs

and getting surgeries, prevent re-injury, and ultimately improve active and well-

being lifestyle.

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TABLE OF CONTENTS

Content Page

Title Page……………………………………………………………………..………..1

Abstract………………………………………………………………………..……….2

Table of Contents………………………………………………………………..……...3

Anatomy…………………………………………………………………………..……4

10 Movement Principles………………………………………………………………..7

Case Study……………………………………………………………………………...8

Conditioning Program………………………………………………………………….9

Conclusion……………………………………………………………………………..11

Bibliography…………………………………………………………………………...12

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ANATOMY

ROUNDED SHOULDER & TURTLE NECK

In modern people, the human body is different from our hunter-gatherer ancestors

who used to hunt for food and shelter to survive in the wild. In our modern

culture of convenience, humans mostly spend time in forward flexion which leads

to having rounded shoulders and having the head close forward.

The Serratus Anterior muscle starts from the medial border of the scapula and to

the 1st to 8th rib at the side of the chest. What happens here is that Serratus

Anterior and Pectoral Muscles gets tight and starts pulling the shoulders forward

into a round shoulder. Then, on the other side, the rhomboid and mid/lower

trapezius stretch out, which also effects the rounding. It is best illustrated as a

tug-of-war game between the front muscles and the back muscles of the body.

<Tight muscles: Pulling>

Left Image: Kenhub. “Serratus Anterior Muscle.” YouTube, 03 Dec. 2014,

https://www.youtube.com/watch?v=kTxqYkDdle4.

Right Image: Kenhub. “Pectoral Muscles.” YouTube, 28 Dec. 2014,

https://www.youtube.com/watch?v=nhkHnwf4bjc.

<Weak Muscles: Stretching>

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Left Image: Koh, Yousun. “Rhomboid Muscles.” Kenhub,

https://www.kenhub.com/en/library/anatomy/rhomboid-muscles.

Right Image: Kenhub. “Trapezius Muscle.” YouTube, 23 Nov. 2014,

https://www.youtube.com/watch?v=dCjs-Nshn7A&t=56s.

Left Image: Yambami. “Turtle Neck Syndrome.” Tistory Blog, 05 Aug. 2014,

http://dezeelland.tistory.com/115.

Right Image: “Rounded Shoulders.” Crank, 27 June 2014, http://www.crankhf.com.au/improve-

rounded-shoulders/.

People think that they need to straighten the rhomboids. This is a common

misconception on how one would assume to correct the rounded shoulder issue.

If the Serratus Anterior is pulling the front, you need to stretch out the SA, and

the rhomboid will figure itself out as you move. It is important to use a foam

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roller and massage or stretch laterally. Contracting rhomboids might lead to

another bad posture such as lordosis which leads to lower back pain.

KYPHOSIS &LORDOSIS

Kyphosis is an excessive forward curvature of the thoracic spine, commonly

known as a hunchback. As wind bends tree over time, so does gravity to the

posture of the unconcerned men. “Kyphosis can occur at any age, but it’s most

common in older women. Age-related kyphosis often occurs after osteoporosis

weakens spinal bones to the point that they crack and compress. Other types of

kyphosis are seen in infants or teens due to malformation of the spine or

wedging of the spinal bones over time” (Mayo Clinic Staff).

Image: Freutel, Natasha. “Kyphosis Exercies to Treat Your Rounded Upper Baack.” Healthline,

Laflamme, Mark, 12 Nov. 2015, http://www.healthline.com/health/exercise-fitness/kyphosis-exercises.

Lordosis is an excessive inward lumbar curve which also occurs anterior pelvic

tilt. In this case, hip flexors and lower back extensors are tight. On the contrary

abdominals and gluteus maximus are weak.

Kyphosis and lordosis increase risk of lower back injury. The best way to

prevent oneself from a lower back injury, is to find the neutral pelvic position.

It takes time to achieve neutral pelvic tilt, but it is very important to maintain in

neutral doing exercise or in daily movement to overcome the chronic lower back

pain and be in a better state.

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Image: “Lordosis of the Spine: Exaggerated Lumbar Curve Reasons.” Temed,

http://www.knowhowmd.com/spine/disorders/lordosis.

10 MOVEMENT PRINCIPLES There are 10 movement principles in BASI Pilates.

1. Awareness 2. Balance 3. Breath 4. Concentration 5. Center 6. Control

7. Efficiency 8. Flow 9. Precision 10. Harmony

These are the foundation of the mind body system and these are the principles

that are integrated into every exercise at all times in practice to understand,

master and well-being. Many other Pilates organizations’ principles are slightly

different but mostly similar. Pilates is about connecting mind and body and there

are 10 movement principles.

1. AWARENESS

The first principle is “awareness.” Awareness means to be present in the

movement with ones’ mind and body. Because of the sedentary lifestyle, we are

accustomed to poor posture and we tend to lose some senses on how to realign

the body. This is also why many people cannot exercise well without a mirror.

Also, many people are unaware of their body and cannot control how to move

certain muscles. For example, people who do not exercise at all and spend most

of their time in a sitting position have a hard time squeezing their glutes or

latissimus dorsi and have a weak ankle. It is incredible how many people cannot

control their body. Pilates emphasizes awareness first to connect our mind to

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control our body to realign into neutral position to find balance.

2. BALANCE

Usually muscle imbalances affect body alignment. At times, certain muscles get

weak from injury and one tends to concentrate on one exercise that they are

good at. This is how the weak muscles get weaker and strong muscles tend to

get stronger and this leads to a muscle imbalance.

Also, Pilates pursue balance between flexibility and strength. Just because a

person who is flexible can split their legs doesn’t mean that they can perform

more complex movement with balance and strength. Everyone has their own

imbalance of the body and through Pilates one can observe our own body and

identify personal needs and find a balance of body and mind.

3. BREATH

Breathing is extremely important and powerful. Pilates breathing is little different

from normal or other breathing. It is called “lateral breathing” which focuses on

lateral expansion of the rib cage like an accordion and when you exhale,

visualize wearing a corset and decrease the volume of the rib cage and engage

the core to maintain pertinent abdominal contraction. Lateral breathing helps the

core to stabilize, mobilize the spine, and release tensions of the upper body.

CASE STUDY INJURY & LIMITATION

In 2010, I had a car accident and injured the lumbar spine minorly. I went

through 6 months of rehabilitation but after I was healed, I suffered from lower

back pain for several years. I constantly went to hospitals for quick fixes and

prescriptions for painkillers. But the pain came back every time, and the root of

the problem was never dealt with. I worked in a company where I had a desk

job, and that definitely did not help the situation. I ended up with a chronic

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back pain, neck and shoulder problems, and wrist pains as well.

I enjoy an active lifestyle, and my hobbies of physical activities can be

categorized as “extreme sports.” I was in the varsity volleyball team in high

school, and leaped onto many other sports thereafter. Currently, depending on the

season I snowboard frequently, skateboard, surf and indulge myself in many

other sports. Because of my active life, I have had one too many incidences of

having torn my left ankle ligaments, spraining my left ankle, my left knee and

my left thumb. I was also diagnosed with De Quervain syndrome (De

Quervain’s tenosynovitis) or also known as mother’s wrist. It is a tenosynovitis

of the sheath or tunnel that surrounds two tendons that control movement of the

thumb (Wikipedia). The syndrome was gradual and I had difficulty gripping

things. It went from having a numb thumb, numbing in the wrist, and eventually

in my forearm.

It was in 2011 when I started Pilates. Since then, I no longer have chronic back

pains and I haven’t sprained my ankles. It took me years of practice, but I

became more aware of my body movement. Pilates made me understand the

movement of the body and now I have a deeper understanding of how my body

works and it’s fascinating.

INJURY & LIMITATION GOAL & TREATMENT Injury: left ankle, knee, wrist

right suprasupinatus

tendonitis

Limitation: anterior tilt - tight hip

flexor

Weak ankle mobility

Goal: strengthen within flexibility & neutral alignment Treatment: Ankle mobility Stretch hip flexor & quads Strengthen core, Hamstrings, Glutes,& erector Spinae muscle

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CONDITIONING PROGRAM This is where the BASI Block System comes in. The BASI Block System is a

guideline for a whole body workout and be creative according to level, personal

needs, restrictions, and goals.

I have designed a program for myself to increase strength, flexibility and

enhance my sports performance through neutral alignment.

BASI System Equipment Exercise Intention

Warm Up Cadillac or Mat

Fundamental: Pelvic Curl,

Spine Twist Supine Chest Lift Chest Lift

with Rotation

Beneficial for warming up

the lower back and hip flexors

Foot Work Cadillac Foot Work Series

Foot work on Cadillac provides

the most challenge to my body. MY weak ankles and my

hip flexor flexibility

Ab Work Cadillac Teaser 1 Lower abs Lower back

Hip Work Reformer Frog

Circles Opening

Range of motion of the hip

Stretching & Strengthening

adductors

Spinal Articulation Reformer

Bottom Lift Bottom Lift with

extension

For my tight hip flexors and

strengthening hamstrings.

Engaging back muscle

Stretches Ladder Barrel

Hamstrings Hip flexors

Gluteals Adductors

Flexibility & mobility

Full Body Integration (F/I) Cadillac Thigh Stretch

Stretch out quads.

For my ant. tilt pelvis

Arm Work Reformer Arms Kneeling Engaging core

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Series muscles, lengthening hip flexors and the

quad

Leg Work Wunda Chair Leg press standing Work on balance and hip extensor

strength Lateral Flexion

/ Rotation Wunda Chair Side Stretch Flexibility & mobility

Back Extension Wunda Chair

Swan Basic Back Ext. Single

Arm Balance & control

ACHIEVEMENT

I practice Pilates on a regular basis and I have learned to incorporate my

imbalance and learned which parts needed strengthening, and where to stretch. I

am more aware of the correct mechanics of the body which reduced from re-

injury during activities. I constantly work on strengthening within flexibility. I

also gained confidence to continue to enjoy my extreme active lifestyle in a safe

way despite my age.

When indulging in my hobbies such as snowboarding, skateboarding, surfing, I

notice improvements in my performance, as well as my overall well-being.

CONCLUSION “A healthy lifestyle not only changes your body, it changes your mind, your

attitude and your mood.” Keeping in mind the 10 movement principles and how

to implement Pilates exercise into a daily routine is one of the best thing you

can do to your body. Alleviate pain and increase muscular endurance within

flexibility and integrate them to perform efficiently on any other daily activities

and movement habits. If you want your health to change, be conscientious of

your body and change the way you move and find the balance of mind and

body.

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BIBLIOGRAPHY

Isacowitz, Rael. Pilates. Champaign, Illinois: Human Kinetics, 2014

Isacowitz, Rael. Study Guide, Comprehensive Course. Coasta Besa, CA: Body

Arts and Science International, 2014.

Mayo Clinic Staff. “Kyphosis.” Mayo Clinic, Mayo Foundation for Medical

Education and Research (MFMER), 06 June 2014,

http://www.mayoclinic.org/diseases-conditions/kyphosis/care-at-mayo-clinic/tests-

diagnosis/con-20026732?p=1.

“De Quervain syndrome” Wikipedia, Wikimedia Foundation, 21 May 2017,

https://en.wikipedia.org/wiki/De_Quervain_syndrome