Shaping part 2 core cont and lower body

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Shaping part 2 core and lower body covers specific exercises for the core and hips to achieve proper straight body position. This lecture was given at the Gymnastics Association of Texas Conference 2011

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Shaping part 2 core cont and lower body

  1. 1. Shaping Part 2:Core Cont and lower body<br />Brandi Smith-Young, PT<br />Perfect 10.0 Physical Therapy<br />Fellowship trained manual therapist<br />Board certified orthopedic specialist<br />www.perfect10physicaltherapy.com<br />perfect10pt@gmail.com<br />
  2. 2. Introduction<br />Competitive gymnast<br />Two time USAG Collegiate National Champions at TWU<br />Bachelors in Kinesiology at TWU<br />Masters in Physical Therapy at Tx St<br />
  3. 3. Practicing for 5 years<br />Fellowship trained in Orthopedic manual physical therapy<br />Board certified orthopedic specialist in PT<br />One of 300 therapist in the US with these certifications<br />
  4. 4. My passion:<br />Bring sport specific quality care to gymnast<br />Decrease the number of injuries in gymnast<br />Improve performance, recovery time, decrease time lost in the gym, and improve return to sport status<br />Performance Enhancement<br />
  5. 5. What’s the most common shape found in gymnastics?<br />
  6. 6.
  7. 7.
  8. 8. Most Common Shape<br />Straight body position<br />Found in:<br />Handstand<br />Round off<br />Set for a flip<br />Release for a flyaway<br />Entry to a vault<br />
  9. 9. Due to the stringent requirements placed on gymnast certain muscles naturally tend to develop stronger than others<br />Certain muscles get weak<br />Other muscles develop tighter<br />And some develop stretched<br />
  10. 10. Shaping<br />
  11. 11. What cause poor shaping?<br />Decreased rib cage range of motion<br />POOR CORE CONTROL!!!!!<br />Decreased shoulder “flexibility” (ROM) and control<br />Decreased hip “flexibility” (ROM) and control<br />
  12. 12. Muscle imbalance<br />Some muscles are strong<br />While opposing muscles are weak<br />Some muscles are stretched out<br />While opposing muscles are too tight.<br />
  13. 13. Common muscle imbalances<br />Contribute to poor shaping<br />Weak abdominals/core <br />Contribute to rib cage motion<br />Contribute to control<br />Weak shoulder muscles<br />Weak hip muscles<br />Tight Lats and pecs<br />Tight hip muscles<br />
  14. 14. To the left is the pre-session handstand.<br />Closed shoulders<br />Arched back<br />Head out<br />To the right is post 1 hour session working on what we are about to talk about.<br />
  15. 15. Demonstration Time<br />
  16. 16. Rib Mobility<br />Breath in deep and hold breath.<br />Push air from up in the rib cage to down into the lower ribs.<br />Push air back up. Up-down<br />Make sure movement from ribs not hips or shoulder<br />3 times in one breath x3<br />Repeat breathing out and hold breath.<br />
  17. 17. Rib Mobility<br />Breath in deep and hold breath.<br />Push the air to one side of the rib cage.<br />Then to the other.<br />Make sure movement comes from rib cage, not hips or shoulders.<br />3 times in one breath x 3<br />Repeat breathing out and hold breath.<br />
  18. 18. Ways to decrease imbalances<br />Strengthen the core<br />Pelvic clock<br />6 o’clock to 12 o’clock<br />x10<br />Pelvic tilt (fig 1 & 2)<br />Must tighten belly button up toward the nose and in toward the spine (40-50 on blood pressure cuff)<br />Not straight down into the floor<br />x10<br />Figure 1<br />Figure 2<br />
  19. 19. Core cont’d<br />Heel Slides (fig 3&4)<br />Start with pelvic tilt (40-50 with blood pressure cuff)<br />Slide R leg out maintaining the tilt<br />No rocking of the hips<br />Monitor hips with hands<br />Slide L leg out back still flat<br />Slide R leg in<br />Slide L leg in<br />= 1 rep<br />x10<br />Figure 3<br />Figure 4<br />
  20. 20. Core cont’d<br />Handstand position (fig 5&6)<br />Start with pelvic tilt (40-50 with blood pressure cuff)<br />Raise R arm over head maintaining the tilt<br />No rocking of the hips<br />Raise L arm over head back still flat<br />R arm back in<br />L arm back leg in<br />= 1 rep<br />x10<br />Figure 4<br />Figure 5<br />Figure 6<br />
  21. 21. Lower Abdominals<br />Bend hips and knees to 90 deg<br />Engage abs pulling belly button up toward the nose and in to the spine, back flat<br />If need to, monitor the abs with hand<br />Keep abs engaged, back flat, knees bent as lower the legs toward the floor<br />Only lower as far as can keep the back flat<br />Progress to lower legs lower<br />Progress to straight knees<br />Must keep form<br />Breath<br />3-10 reps only to fatigue<br />
  22. 22. Core cont’d<br />Hollow hold (fig 7)<br />Start with knees bent hips at 90 deg (pump to 40)<br />pelvic tilt (40-50 with blood pressure cuff)<br />slowly move arms to hollow next to ears position<br />slowly straighten knees out to hollow position<br />Must keep cuff between 50-60 and belly button must stay up toward nose & into toward spine.<br />Make sure belly not pooch out.<br />Hold 10-30 sec<br />Figure 7<br />
  23. 23. Tweaking current conditioning<br />Gymnast are great at compensating<br />Make sure they remain hollow, flat back when doing core exercises<br />Do not allow an arch throughout the entire exercise<br />Ie. V-ups on floor or from the bars, hollow holds, sit-ups, crunches, hanging sit ups, etc<br />Do not allow belly to pooch out<br />If can’t keep form decrease lever arm (bend knees or arms)<br />
  24. 24. Hip strength<br />Clam ph I (fig 8)<br />Sidelying, roll hip forward.<br />Tighten abs, tighten buttock<br />Keep heels together and lift one knee up<br />Monitor hips, no motion<br />Hold 10 sec x5<br />Figure 8<br />
  25. 25. Strength Iliopsoas<br />Seated Iliopsoas (fig 9)<br />Sitting tall, back straight<br />Tighten abs<br />Lift one leg as high as possible to chest with no motion in back <br />Grab under the leg and lift all the way to chest<br />Let go with hands and hold 5 sec<br />Lower 5 sec<br />x5<br />figure 9<br />
  26. 26. Stretch hip muscles<br />Stretch the hip (fig 10)<br />Pull one knee to chest<br />Tighten abs<br />Slowly slide the other leg out without any motion in hips or low back<br />Squeeze bottom<br />Trying to gently straighten the leg and push down into the floor<br />Hold 10 sec x 5<br />Figure 10<br />
  27. 27. Stretch hip and Quad muscles<br />Hip/Quad stretch (fig 11)<br />Off the edge of a block<br />Pull one knee to chest with flat back<br />Let the other leg hang down<br />Can add 2 pound weight to hanging leg<br />Follow with gymnast squeezing her bottom and pushing down into coaches hand through her thigh (no arch in back)<br />Make sure hip flexors DO NOT contract<br />Hold 30 sec-1 min and repeat 3-4 times going lower each time<br />figure 11<br />
  28. 28. Deep hip rotators<br />Windshield Wipers(fig 12)<br />Off the edge of a block<br />Pull one knee to chest with flat back<br />Let the other leg hang down<br />Have the gymnast rotate their hip with the heel inward keeping the thigh to the block<br />Then rotate the hip with the heel outward<br />Repeat x5<br />Then have them hold in ea position 10 sec x5 each<br />Make sure hip flexors DO NOT contract<br />figure 12<br />
  29. 29. Buttock muscles<br />Prone knee bend (fig 13)<br />May need a pillow under belly button<br />Squeeze belly so back is flat (tighten from 70-60 using the blood pressure cuff)<br />Slowly bend knee to buttock without motion in hips or arching at the low back (keep at 60 using the blood pressure cuff)<br />X3 on R, x 3 on L<br />Figure 13<br />
  30. 30. Buttock strength cont’d<br />Prone knee bend lift (fig 14)<br />Start in with prone knee bend, turn 1 foot inward in figure 4 position (tighten from 70-60 using the blood pressure cuff)<br />Keep abs tight and no motion in low back or hips slowly lift knee up of the ground (keeping the cuff btw 80-100)<br />Hold 10 sec x5<br />NO ARCHING<br />Figure 14<br />
  31. 31. WHEN DO I STRETCH?<br />The end of workout when the tissue has been heated through the workout which increased core temperature.<br />This is when you will get your greatest changes.<br />You must stretch within 24 hours to maintain the changes or the tissue will creep back to prior length.<br />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.<br />The vibration tricks the nerves that feel pain into relaxing and allows for a stretch without the defensive muscle contraction.<br />
  32. 32. Contact Information<br />Perfect 10.0 Physical Therapy <br /> & Performance Training<br />www.perfect10physicaltherapy.com<br />perfect10pt@gmail.com<br />512-426-6593<br />Follow Perfect10PT on gymanstike, facebook, and twitter <br />
  33. 33. All information from:<br />The Manual Therapy Institute<br />http://www.mtitx.com/<br />Shirley Sahrmann.<br />Diagnosis and Treatment of Movement Impairment Syndrome.<br />

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