Pilates

for Swimmers

Sara Servi

9/30/14

CTTC 2013

South Pasadena
Abstract:

Pilates and swimming share many similarities. Both forms of exercise

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

stabilizing system (transversus abdominis) which Pilates emphasizes. Weak

stabilizers can cause imbalances throughout the swimmers body, resulting in

slower speed and risk of injury. Pilates focuses on correcting muscular imbalances

and proper alignment of the spine.

This paper explores the use of the Basi Pilates Block System to create a

program for an experienced swimmer, concentrating specifically on how balanced

musculature and a stable core can increase swim speed and alleviate strain.

 Table of Contents

Abstract 2

Table of Contents 3

Anatomy of the Core 4

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

combination of muscles, incorporated in almost every movement of the human

body. These muscles work isometrically and dynamically to move, support, and

stabilize the spine. Working together, these muscles flex, extend, rotate, and

laterally bend the trunk.

Action of the Trunk What the Action Looks Like Primary Muscles
(Move Your Body!)

Trunk flexion Bend forward, or curl up Rectus abdominis

action (trunk flexors)

Trunk extension Stand up straight (from bent Erector spinae (back

over), bend backwards extensors)

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

Spinal stability Holds your spine stable during Multifidus

movement

 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

house to be built on.

The stabilization system consists primarily of the transversus abdominis,

internal obliques, lumbar multifidus, pelvic floor muscles, diaphragm and

transversospinalis. The movement system includes the erector spinae, illipsoas, hip

adductors and abductors, rectus abdominis, and external obliques.

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

lower back pain.

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

swimmers shoulder, which is frequently described as an impingement problem in

the rotator cuff area, felt as anterior shoulder pain.

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

shoulders, while being cautious with the shoulder that is hindered.

 B. Program Design

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.

BLOCK EQUIPMENT SERIES/GROUP EXERCISE

Warm Up Cadillac/Mat Roll Up
Spine Twist Supine
Double Leg Stretch
Single Leg Stretch
Criss Cross
Foot Work Cadillac Parallel Heels
Parallel Toes
V Position Toes
Open V Heels
Open V Toes
Calf Raises
Prances
Single Leg Heel
Single Leg Toes
Abdominal Work Cadillac/Mat Hamstring Pull 1
Bottom Lift with Roll Up Bar
Hip Work Cadillac Single Leg Supine Frog
Circles (Down, Up)
Hip Extension
Bicycle
Spinal Articulation Cadillac Monkey
Tower Prep
Stretches Shoulder Stretch
Full Body Integration Cadillac Push Through Kneeling Cat Stretch
Arm Work Cadillac Arms Standing Chest Expansion
Hug-A-Tree
Up/Down Circles
Punches
Biceps
Lateral
Flexion/Rotation Cadillac Push Through Side Lift
Back Extension Cadillac Push Through Prone 2

 As with all Basi Pilates sessions, this program works Geris full body, while at

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

stretching, strengthening, and mobilizing Geris shoulders. As mentioned above, I

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

forward hunched posture.

Lastly, and perhaps most importantly, almost every exercise in the program

recruits Geris abdominals, whether dynamically or isometrically. In the

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

3) It stretches and lengthens muscles, improving flexibility. Despite its benefits,

swimming generally fails to address imbalanced musculature and lack of core

strength, often causing the swimmer to compensate with an inefficient or crooked

stroke. Adding a Basi Pilates program to a swimmers regimen is highly beneficial

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

Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer

Health/Lippincott Williams & Wilkins, 2008.

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

Science International Study Guide, Comprehensive Course. 2000- 2013.

Kuhland, Jeff. Do You Know What Your Core Really Is and What It Does? Breaking

Muscle. Web. 07 Oct. 2014.