Beruflich Dokumente
Kultur Dokumente
for
Swimmers
Sara Servi
9/30/14
CTTC 2013
South
Pasadena
Abstract:
address the full body-- strengthening, lengthening, and toning a variety of muscles
in tandem. They both use resistancein Pilates, springs and gravity; in swimming,
water. And, for both, optimal performance depends upon a strong and stable core.
The difference between the two, though, is that swimming tends to target the
global muscles, or the outside musculature, while often bypassing the inside
slower speed and risk of injury. Pilates focuses on correcting muscular imbalances
This paper explores the use of the Basi Pilates Block System to create a
musculature and a stable core can increase swim speed and alleviate strain.
Table
of
Contents
Abstract 2
Table of Contents 3
Case Study 6
Conclusion 9
Bibliography 10
Anatomy
of
the
Core:
The core has been defined as the lumbo-pelvic-hip complex, and the thoracic
and cervical spine, where the bodys center of gravity is located. It is a complex
body. These muscles work isometrically and dynamically to move, support, and
stabilize the spine. Working together, these muscles flex, extend, rotate, and
Action of the Trunk What the Action Looks Like Primary Muscles
(Move Your Body!)
Trunk rotation (ipsilateral Twist to the left and right Internal and external
and contralateral rotation) obliques
Lateral trunk flexion Bend to the side Obliques and one side
of rectus abdominis
and erector spinae
Compression of the abdomen Draw your belly button into your Transverse abdominis
spine
The
core
has
three-dimensional
depth
and
functional
movement
in
all
three
planes of motion. Its musculature has been divided into two categories: the
stabilization system (inner layer) and the movement system (outer layer). When
training the abdominals, its crucial to work from the inside out. Training the
muscles of the movement system before training the muscles of the stabilization
system would be like building a house without a foundation. The foundation must be
developed to provide a strong, stable platform for the remaining components of the
transversospinalis. The movement system includes the erector spinae, illipsoas, hip
Case
Study:
A. Client Description
Geri is a 63-year-old and has been swimming regularly, two to three times a
week, for 30 years. Though her stroke technique is highly efficient, due to her years
of experience, she has been experiencing strain in her shoulders and neck, as well as
From analyzing her posture, it is clear that she has mild hyperlordosis. Her
left shoulder lacks full range of motion, due to what her doctor diagnosed as
In watching Geri swim, I observed that she has altered her crawl stroke to
protect her shoulder by keeping her arm low when reaching out of the water and
limiting its rotation. I also noted that her lower body tends to sink a bit, suggesting a
lack of core stability and strength. Additionally, she veers slightly toward the left,
suggesting muscular imbalance and possible pelvic torque. Lastly, her neck appears
slightly raised from the rest of her spine, which could contribute to slower swim
speed.
Our goal in building a Pilates program for Geri is to correct her hyperlordosis
and relieve her lower back pain by strengthening and stabilizing her deep core
muscles. We will also address her slightly rotated pelvis and work to balance her
musculature. Additionally, we will open up her chest, which is slightly hunched due
to many years of swimming the crawl stroke, and increase range of motion in both
The program below demonstrates an intermediate work out for Geri, 10-15
sessions down the line, after she has become accustomed to the fundamental work.
the same time addressing her specific needs. First, I chose Cadillac Foot Work and
Hip Work, because both target the hamstrings, which will correct Geris quadricep
dominance and hyperlordosis. Single Leg Foot Work is especially helpful for
assessing Geris imbalances and strengthening the muscles surrounding her joints
evenly. Single Leg Supine Hip Series is highly effective for cultivating pelvic stability
and balance.
Shoulder Stretch, Kneeling Cat Stretch, and Prone 2 are all beneficial for
would only use these exercises with Geri after several sessions, in which the range
of motion in her shoulders, especially the sensitive left one, is improved. Prone 2
and the Standing Arm Series will also help to open up Geris chest and correct her
Lastly, and perhaps most importantly, almost every exercise in the program
Intermediate Warm Up, Hamstring Pull 1, Bottom Lift with Roll Up Bar, and Side lift,
the abdominals are specifically targeted, but even during Foot, Hip, and Arm Work,
Geri must use her transverse abdominals to stabilize her pelvis and support her
spine.
Conclusion:
Swimming has many benefits: 1) Its low-impact and less likely to cause
serious injury, 2) Its cardiovascular and strength building for the entire body, and
for correcting these imbalances and maintaining proper spinal alignment. When
both exercises are done in tandem, the swimmer will likely experience a more
efficient stroke, faster speed, and stronger propulsion through the water.
Bibliography
Clark, Michael, Scott Lucett, and Rodney J. Corn. Core-Training Concepts. NASM
Delaney, Bindi. Muscles of the Core. ACE Fitness. 11 Oct. 2013. Web. 07 Oct. 2014.
Isacowitz, Rael. Module 5: Core Strength Back and Abdominals. Body Arts and
Kuhland, Jeff. Do You Know What Your Core Really Is and What It Does? Breaking