Shaping part 1 core and upper body
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This document provides a summary of techniques for shaping the core and upper body muscles for competitive gymnasts. Common muscle imbalances that contribute to poor shaping include weak abdominals, shoulders, and hips as well as tight lats, pecs, and hips. The summary outlines specific exercises to strengthen the core and shoulders and stretch tight muscles like pecs and lats. These include pelvic tilts, arm raises, rib mobility drills, cat pushes, and wall slides. Proper form is emphasized to prevent compensation and ensure the targeted muscles are engaged. Progressions incorporate the techniques into positions like handstands.
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Shaping part 1 core and upper body
- 1. Shaping Part 1: Core and Upper BodyBrandi Smith-Young, PTPerfect 10.0 Physical TherapyFellowship trained manual therapistBoard certified orthopedic [email protected]
- 2. IntroductionCompetitive gymnastTwo time USAG Collegiate National Champions at TWUBachelors in Kinesiology at TWUMasters in Physical Therapy at Tx St
- 3. Practicing for 6 yearsFellowship trained in Orthopedic manual physical therapyBoard certified orthopedic specialist in PTOne of 300 therapist in the US with these certifications
- 4. My passion:Bring sport specific quality care to gymnastDecrease the number of injuries in gymnastImprove performance, recovery time, decrease time lost in the gym, and improve return to sport statusPerformance Enhancement
- 5. What’s the most common shape found in gymnastics?
- 8. Most Common ShapeStraight body positionFound in:HandstandRound offSet for a flipRelease for a flyawayEntry to a vault
- 9. Due to the stringent requirements placed on gymnast certain muscles naturally tend to develop stronger than othersCertain muscles get weakOther muscles develop tighterAnd some develop stretched
- 10. Shaping
- 11. What cause poor shaping?Decreased rib cage range of motionPOOR CORE CONTROL!!!!!Decreased shoulder “flexibility” (ROM) and controlDecreased hip “flexibility” (ROM) and control
- 12. Muscle imbalanceSome muscles are strongWhile opposing muscles are weakSome muscles are stretched outWhile opposing muscles are too tight.
- 13. Common muscle imbalancesContribute to poor shapingWeak abdominals/core Contribute to rib cage motionContribute to controlWeak shoulder musclesWeak hip musclesTight Lats and pecsTight hip muscles
- 14. To the left is the pre-session handstand.Closed shouldersArched backHead outTo the right is post 1 hour session working on what we are about to talk about.
- 16. Rib MobilityBreath in deep and hold breath.Push air from up in the rib cage to down into the lower ribs.Push air back up. Up-downMake sure movement from ribs not hips or shoulder3 times in one breath x3Repeat breathing out and hold breath.
- 17. Rib MobilityBreath 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 3Repeat breathing out and hold breath.
- 18. Ways to decrease imbalancesStrengthen the corePelvic clock6 o’clock to 12 o’clockx10Pelvic 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 floorx10Figure 1Figure 2
- 19. Core cont’dAlt Arms (fig 3)Start with pelvic tilt (40-50 with blood pressure cuff)Raise R arm over head maintaining the tiltNo rocking of the hipsRaise L arm over head back still flatR arm back inL arm back leg in= 1 repx10Figure 3
- 20. Upper AbdominalsCurl upsEngage the abdominals pulling the belly button up toward the nose and in to the spine, back flatCurl chin to the chestContinue to curl each individual spinal segment one at a timeKeep the back pressed to the floor.Progress arms out to cross chest to behind the head.Only as many as keep form3-10 reps
- 21. ObliquesEngage abs belly button up and in, back flatBreath in, hold as rotate the torso towards the bent kneeBreath out and in as hold 10 sec x10Progress to 20-30-60 sec x2-5Keep the elbow rotating towards on the ground.Keep the opposite hip (leg straight) flat on the ground
- 22. Core cont’dHollow hold (fig 8)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 positionslowly straighten knees out to hollow positionMust 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 secFigure 8
- 23. Tweaking current conditioningGymnast are great at compensatingMake sure they remain hollow, flat back when doing core exercisesDo not allow an arch throughout the entire exerciseIe. V-ups on floor or from the bars, hollow holds, sit-ups, crunches, hanging sit ups, etcDo not allow belly to pooch outIf can’t keep form decrease lever arm (bend legs or arms)
- 24. Stretching PecsPec stretch (fig 9)Have the gymnast partner up.One gymnast lays flatThe other gymnast either puts on hand on the hip and the other on the opposite shoulderOr standing at their head press down on both shoulders toward the floor.Hold 1 min switch partnersFigure 9
- 25. Stretch LatsLat Stretch (Robots) (fig 10)Keeping belly tight with the back flatElbows stay shoulder width apart (may require a partner to keep them there)Reach back toward the floor and slowly try to straighten the armsNO ARCHINGHold 1 min repeat 2-3 timeFigure 10
- 26. Strengthen shoulder blade msCat push/Rocking (serratus)(fig 11)Set shd blades down and back Push through the heel of the hands, rounding out like a catStart in the Cat PushesOnce rounded, keep the upper back rounded by pushing through the heels of the hands as rock back toward heelsKeep rounded as return to the start position.Repeat x1Figure 11
- 27. Strengthen shoulder blade msWall slides (upper trap) (fig 12)Standing 6” from wall, place elbows shd width apart on the wall.Raise arms up as high as possibleBreath in as shrug everything up toward the ceiling.Shd blades toward ears.Hold as breath out, keeping the ribs expanded and the shd shrugged.Hold 10 sec x5Figure 12
- 28. Strengthen shoulder blade msT ph I(middle trap) (fig 13)Lay face down with arms in a “goal post” positionSet shoulder blades down and back. Keep there.Gently, lifting from the thumbs just high enough to slide a piece of paper under the arms.Make sure to relax the upper trap and only engage the middle trap.Hold 10 sec x5Figure 13
- 29. Y ph II(fig 3)Lay face down arms in a bent arm Y positionSet shd blades down & back.Gently lift from thumbs enough to slide a piece of paper underneathMake sure upper traps relaxed and shd blades stay down & back.Hold 10 sec x 5Figure 3
- 30. ProgressionsUse these concepts to work on shaping.Start hanging from the bar.Progress in pushup positionProgress to pushup or straight body position on a block.Butt-up pushup positionHandstand walking up the wall and holdsProgress to handstand holds.
- 31. Tennis ball or Rockers Butt-up Pushups
- 32. Rocker Handstand HoldsFloor/pommel/Pbar hand positionBars hand position
- 33. Rockers Press ups floor hands
- 34. WHEN DO I STRETCH?Dynamic stretching at the beginning during warm-up.Static stretching at 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.
- 35. Contact InformationPerfect 10.0 Physical Therapy & Performance Trainingwww.perfect10physicaltherapy.comperfect10pt@gmail.com512-426-6593Follow Perfect10PT on gymnastike, facebook, and twitter
- 36. All information from:The Manual Therapy Institutehttp://www.mtitx.com/Shirley Sahrmann.Diagnosis and Treatment of Movement Impairment Syndrome.