RECOMMENDED SOLUTIONS
Please select your results for each of the Postural Assessment questions below. Then view the recommended solution and how Pilates For Sports can help.
Activtity 1. "WALL TEST"
Stand with your back against the wall (feet a foot length away). Can you get the back of your head, back of your shoulders, all of your rib cage and butt against the wall at the same time? Pay close attention - ALL of your rib cage MUST stay on the wall
That is fantastic!! This indicates you have good muscle balance in your chest, shoulder girdle and upper back. Please proceed to the next activity.
The inability to get all of these points against the wall in these tests indicates tightness in the chest, shoulder girdle and upper back. When the shoulders,upper spine and head are curved forward we call this posture the “desk posture” . It is becoming increasingly prevalent due to the amount of time people sit at their desks. This tightness can lead to pain, injury and can restrict the amount of power you can generate when training. The impacts of this posture include:
- pain in your upper back and shoulders
- reduced breathing efficiency
- reduced efficiency of your arm carry when running
- the tightness can reduce the efficiency and reach of your swimming stroke
- decreased shoulder stability resulting in pain and loss of power.
If not stopped the forward curve of the spine will continue with the side effects worsening .... we need to reverse the curve!!
NOTE: the further you are away from the wall the greater the tightness you have in this area
HOW CAN PILATES FOR SPORTS HELP?
The Pilates for Sports program contains a program of exercises that open the chest and shoulders through extension, rotation and side bending (such as side openings, swan, mermaid, spine twist and the broom stick series). These exercises will all help restore balance to the neck shoulders and upper back. We will also provide you with tips about how to apply the correct posture to your training and everyday life. You will feel pain free, taller and be able to generate more power from arm and upper body movements. will all help to open up this area for you.
During the day focus on sitting / standing up straight with your shoulders open and down away from your ears (use the Pilates powerhouse). The desk series will also help if you do it regularly during the day.
For a tight upper back select the recommended solution below
For a tight upper back select the "Recommended Solution"
Activtity 2. "WALL ARM REACH"
Stand with your back against the wall as per test 1. Ideally, head, shoulders, rib cage and butt are against the wall. If this is not possible with your body, then let your head come off the wall but, be sure to keep all of your rib cage on the wall for the entire test. Then, keeping your arms straight lift the arms up and take them back close to your ears towards the wall.
A couple of things to note - ribs must stay on the wall the whole time and the arms must not bend or drift out to the side (a mirror or friend can be helpful here :) Where do your arms reach. If they touch select touch. If not please select the distance of your forearm from the wall.
That is fantastic!! This indicates you have good muscle balance in your chest, shoulder girdle and upper back. Please proceed to the next activity.
The gap between your hands and the wall indicates some tightness in the shoulders. The inability to get your hands to the wall while keeping your ribs on, indicates tight shoulders - the further your hands are from the wall, the tighter your shoulders.
Tight shoulders can have a number of impacts including:
- pain in your upper back and shoulders
- Neck pain and headaches
- reduced breathing efficiency
- reduced efficiency of your arm carry when running
- reduced effectiveness of your swimming stroke
- decreased shoulder stability resulting in pain and loss of power.
If you don’t actively work at improving your shoulder flexibility it will continue to worsen.
HOW CAN PILATES FOR SPORTS HELP?
The Pilates for Sports program contains a program of exercises that are designed to open the chest and shoulders through extension, rotation and side bending. These exercises will all help to improve the flexibility of the shoulder girdle. We will also provide you with tips about how to train and move from the correct shoulder position so that you can maintain the correct shoulder position,
For tight shoulders select the recommended solution below
The gap between your hands and the wall indicates a lot of shoulder tightness - the inability to get your hands to the wall while keeping your ribs on, indicates tight shoulders - the further your hands are from the wall, the tighter your shoulders.
Tight shoulders can have a number of impacts including:
- pain in your upper back and shoulders
- Neck pain and headaches
- reduced breathing efficiency
- reduced efficiency of your arm carry when running
- reduced effectiveness of your swimming stroke
- decreased shoulder stability resulting in pain and loss of power.
If you don’t actively work at improving your shoulder flexibility it will continue to worsen.
HOW CAN PILATES FOR SPORTS HELP?
The Pilates for Sports program contains a program of exercises that are designed to open the chest and shoulders through extension, rotation and side bending. These exercises will all help to improve the flexibility of the shoulder girdle. We will also provide you with tips about how to train and move from the correct shoulder position so that you can maintain the correct shoulder position,
For tight shoulders select the recommended solution below
For tight shoulders select "Recommended Solution"
Activity 3. "KNEELING HIP FLEXOR TEST"
Kneel side on in front of a mirror so that your shoulder is directly above your knee. Now, if you were to drop a line from the middle of the shoulder to the middle of your knee, where is the middle of your hip in relation to this line?
This indicates that your hip flexors are tight. The further your hip is behind the line the greater the tightness of your hip flexors.
Tight hip flexors can cause a number of issues such as :
- lower back pain
- lack of glute engagement, which reduces the amount of power you can generate from your legs
- lifting the butt in the water which makes the body less aerodynamic in the water
- can lead to overuse of the ITB resulting in pain
HOW CAN PILATES FOR SPORTS HELP
Pilates For Sports will strengthen your glutes, hamstrings and inside thighs and lengthen your hip flexors. Pilates For Sports teaches you the correct movement patterns that will maintain a balanced and powerful hip and enable you to train efficiently, producing optimum power with reduced liklihood of injury.
For tight hip flexors select the recommended solution below
Awesome!! This indicates a good balance in the hip. Please proceed to the next activity.
This indicates that your hip is out of balance and you can tend to sink in your hip joint. This can cause a number of issues such as :
- inefficient power generation in your running stride, pedal stroke and kick
- pelvic instability leading to loss of power
HOW CAN PILATES FOR SPORTS HELP
Pilates For Sports will strengthen your glutes, hamstrings and inside thighs and lengthen your hip flexors. Pilates For Sports teaches you the correct movement patterns that will maintain a balanced and powerful hip and enable you to train efficiently, producing optimum power with reduced liklihood of injury.
For tight hip flexors select the recommended solution below
For tight hip flexors select the "Recommended Solution"
Activity 4. "SIT AND REACH TEST"
Sit on the ground with your legs out straight in front, feet flexed. Now, keeping you legs straight, reach with straight arms towards or past your toes, as far as you can. Measure the distance and enter it below. NOTE if you can't reach your toes measure from your fingers to your toes and enter this amount as a negative number. If you can reach past your toes, then measure from your toes to your finger tips and enter as a positive number.
This test indicates you have a great deal of tightness in the hamstrings and lower back - the further you are from your toes the greater the tightness. Tightness in the lower back and hamstrings are important to address, as it can have a number of impacts such as:
- aches and pains when training and in every day life
- uncomfortable position in the aeros
- impact on the knee drive in the running stride
- pelvic instability which can result in pain and loss of power
- Increased chance of hamstring injuries.
HOW CAN PILATES FOR SPORTS HELP?
Pilates For Sports:
- teaches you how to effectively engage your core when training and in everyday life
- will lengthen your spine and reduce pain.
- provides you with an articulated plan that will strengthen your core and improve flexibility in your hamstrings and lower back
- teaches you how to engage your core when training so that muscle balance is developed, enabling maximum power generation from the effort expended.
For a tight lower back select the recommended solution below so you can lengthen your hamstrings and lower back.
This test indicates you have some tightness in the hamstrings and lower back. Tightness in the lower back and hamstrings are important to address, as it can have a number of impacts such as:
- aches and pains when training and in every day life
- uncomfortable position in the aeros
- impact on the knee drive in the running stride
- pelvic instability which can result in pain and loss of power
- Increased chance of hamstring injuries.
HOW CAN PILATES FOR SPORTS HELP?
Pilates For Sports:
- teaches you how to effectively engage your core when training and in everyday life will lengthen your spine and reduce pain.
- provides you with an articulated plan that will strengthen your core and improve flexibility in your hamstrings and lower back
- teaches you how to engage your core when training so that muscle balance is developed, enabling maximum power generation from the effort expended.
For a tight lower back select the recommended solution below so you can lengthen your hamstrings and lower back.
This shows good flexibility in your hamstrings and lower back - well done!! You have now completed the Postural Assessment.
Click here to start your 7 day free trial, to experience first-hand how Pilates For Sports can help you improve.
For a tight lower back select "Recommended Solution"
Solution 1."TIGHT UPPER BACK"
TIGHT UPPER BACK
Watch this short video to see how Pilates For Sports can help with your tight upper back. We provide a few easy to follow exercises.
Go to next activity "2. Wall Arm Reach"
Solution 2."TIGHT SHOULDERS"
TIGHT SHOULDERS
Watch this short video to see how Pilates For Sports can help with your tight shoulders. We provide a few easy to follow exercises.
Go to next activity "3. Kneeling hip Flexor Test"
Solution 3. "TIGHT HIP FLEXORS"
TIGHT HIP FLEXORS
Watch this short video to see how Pilates For Sports can help with your tight hip flexors. We provide a few easy to follow exercises.
Go to next activity "4. Sit and reach Test"
Solution 4. "TIGHT LOWER BACK"
TIGHT LOWER BACK & WEAK HAMSTRINGS
Watch this short video to see how Pilates For Sports can help with your tight lower back and weak hamstrings. We provide a few easy to follow exercises.
Start your 7-day free trial now, or learn more with "Secrets to a Stronger Core"
SECRETS TO A STRONGER CORE
Nine free videos on how to train smarter.
In this series of short videos, learn the secrets of how you can go faster in your swim, bike and run, when you engage your core.
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