Shaping part 2 core cont and lower body

Shaping Part 2:Core Cont and lower body
Brandi Smith-Young, PT
Perfect 10.0 Physical Therapy
Fellowship trained manual therapist
Board certified orthopedic specialist
www.perfect10physicaltherapy.com
perfect10pt@gmail.com

Introduction
Competitive gymnast
Two time USAG Collegiate National Champions at TWU
Bachelors in Kinesiology at TWU
Masters in Physical Therapy at Tx St

Practicing for 5 years
Fellowship trained in Orthopedic manual physical therapy
Board certified orthopedic specialist in PT
One of 300 therapist in the US with these certifications

My passion:
Bring sport specific quality care to gymnast
Decrease the number of injuries in gymnast
Improve performance, recovery time, decrease time lost in the gym, and improve return to sport status
Performance Enhancement

What’s the most common shape found in gymnastics?

Most Common Shape
Straight body position
Found in:
Handstand
Round off
Set for a flip
Release for a flyaway
Entry to a vault

Due to the stringent requirements placed on gymnast certain muscles naturally tend to develop stronger than others
Certain muscles get weak
Other muscles develop tighter
And some develop stretched

Shaping

What cause poor shaping?
Decreased rib cage range of motion
POOR CORE CONTROL!!!!!
Decreased shoulder “flexibility” (ROM) and control
Decreased hip “flexibility” (ROM) and control

Muscle imbalance
Some muscles are strong
While opposing muscles are weak
Some muscles are stretched out
While opposing muscles are too tight.

Common muscle imbalances
Contribute to poor shaping
Weak abdominals/core
Contribute to rib cage motion
Contribute to control
Weak shoulder muscles
Weak hip muscles
Tight Lats and pecs
Tight hip muscles

To the left is the pre-session handstand.
Closed shoulders
Arched back
Head out
To the right is post 1 hour session working on what we are about to talk about.

Demonstration Time

Rib Mobility
Breath in deep and hold breath.
Push air from up in the rib cage to down into the lower ribs.
Push air back up. Up-down
Make sure movement from ribs not hips or shoulder
3 times in one breath x3
Repeat breathing out and hold breath.

Rib Mobility
Breath in deep and hold breath.
Push the air to one side of the rib cage.
Then to the other.
Make sure movement comes from rib cage, not hips or shoulders.
3 times in one breath x 3
Repeat breathing out and hold breath.

Ways to decrease imbalances
Strengthen the core
Pelvic clock
6 o’clock to 12 o’clock
x10
Pelvic tilt (fig 1 & 2)
Must tighten belly button up toward the nose and in toward the spine (40-50 on blood pressure cuff)
Not straight down into the floor
x10
Figure 1
Figure 2

Core cont’d
Heel Slides (fig 3&4)
Start with pelvic tilt (40-50 with blood pressure cuff)
Slide R leg out maintaining the tilt
No rocking of the hips
Monitor hips with hands
Slide L leg out back still flat
Slide R leg in
Slide L leg in
= 1 rep
x10
Figure 3
Figure 4

Core cont’d
Handstand position (fig 5&6)
Start with pelvic tilt (40-50 with blood pressure cuff)
Raise R arm over head maintaining the tilt
No rocking of the hips
Raise L arm over head back still flat
R arm back in
L arm back leg in
= 1 rep
x10
Figure 4
Figure 5
Figure 6

Lower Abdominals
Bend hips and knees to 90 deg
Engage abs pulling belly button up toward the nose and in to the spine, back flat
If need to, monitor the abs with hand
Keep abs engaged, back flat, knees bent as lower the legs toward the floor
Only lower as far as can keep the back flat
Progress to lower legs lower
Progress to straight knees
Must keep form
Breath
3-10 reps only to fatigue

Core cont’d
Hollow hold (fig 7)
Start with knees bent hips at 90 deg (pump to 40)
pelvic tilt (40-50 with blood pressure cuff)
slowly move arms to hollow next to ears position
slowly straighten knees out to hollow position
Must keep cuff between 50-60 and belly button must stay up toward nose & into toward spine.
Make sure belly not pooch out.
Hold 10-30 sec
Figure 7

Tweaking current conditioning
Gymnast are great at compensating
Make sure they remain hollow, flat back when doing core exercises
Do not allow an arch throughout the entire exercise
Ie. V-ups on floor or from the bars, hollow holds, sit-ups, crunches, hanging sit ups, etc
Do not allow belly to pooch out
If can’t keep form decrease lever arm (bend knees or arms)

Hip strength
Clam ph I (fig 8)
Sidelying, roll hip forward.
Tighten abs, tighten buttock
Keep heels together and lift one knee up
Monitor hips, no motion
Hold 10 sec x5
Figure 8

Strength Iliopsoas
Seated Iliopsoas (fig 9)
Sitting tall, back straight
Tighten abs
Lift one leg as high as possible to chest with no motion in back
Grab under the leg and lift all the way to chest
Let go with hands and hold 5 sec
Lower 5 sec
x5
figure 9

Stretch hip muscles
Stretch the hip (fig 10)
Pull one knee to chest
Tighten abs
Slowly slide the other leg out without any motion in hips or low back
Squeeze bottom
Trying to gently straighten the leg and push down into the floor
Hold 10 sec x 5
Figure 10

Stretch hip and Quad muscles
Hip/Quad stretch (fig 11)
Off the edge of a block
Pull one knee to chest with flat back
Let the other leg hang down
Can add 2 pound weight to hanging leg
Follow with gymnast squeezing her bottom and pushing down into coaches hand through her thigh (no arch in back)
Make sure hip flexors DO NOT contract
Hold 30 sec-1 min and repeat 3-4 times going lower each time
figure 11

Deep hip rotators
Windshield Wipers(fig 12)
Off the edge of a block
Pull one knee to chest with flat back
Let the other leg hang down
Have the gymnast rotate their hip with the heel inward keeping the thigh to the block
Then rotate the hip with the heel outward
Repeat x5
Then have them hold in ea position 10 sec x5 each
Make sure hip flexors DO NOT contract
figure 12

Buttock muscles
Prone knee bend (fig 13)
May need a pillow under belly button
Squeeze belly so back is flat (tighten from 70-60 using the blood pressure cuff)
Slowly bend knee to buttock without motion in hips or arching at the low back (keep at 60 using the blood pressure cuff)
X3 on R, x 3 on L
Figure 13

Buttock strength cont’d
Prone knee bend lift (fig 14)
Start in with prone knee bend, turn 1 foot inward in figure 4 position (tighten from 70-60 using the blood pressure cuff)
Keep abs tight and no motion in low back or hips slowly lift knee up of the ground (keeping the cuff btw 80-100)
Hold 10 sec x5
NO ARCHING
Figure 14

WHEN DO I STRETCH?
The end of workout when the tissue has been heated through the workout which increased core temperature.
This is when you will get your greatest changes.
You must stretch within 24 hours to maintain the changes or the tissue will creep back to prior length.
Latest research is showing greatest changes with stretching with vibration at 30 Hz (ie. Massager) Showing that stretching tolerance is the key to increased flexibility.
The vibration tricks the nerves that feel pain into relaxing and allows for a stretch without the defensive muscle contraction.

Contact Information
Perfect 10.0 Physical Therapy
& Performance Training
www.perfect10physicaltherapy.com
perfect10pt@gmail.com
512-426-6593
Follow Perfect10PT on gymanstike, facebook, and twitter

All information from:
The Manual Therapy Institute
http://www.mtitx.com/
Shirley Sahrmann.
Diagnosis and Treatment of Movement Impairment Syndrome.

Shaping part 2 core cont and lower body

by Brandi Smith-Young

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Shaping part 2 core cont and lower body Presentation Transcript