PILATES FOR AIRLINE PILOTS

Alexis De Mond March 24, 2017

Course Completion Fall 2016 Los Angeles, CA & Pacific Palisades, CA

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ABSTRACT

Have you ever had the experience of flying from Los Angeles to Sydney, Australia? You

would know that it takes approximately 15 hours in a plane to get there. You probably also

experienced some soreness and aches in your body the following days. Now think of the pilot

and crew that flew you there. This is their job and this is what they experience multiple times a

month. Our bodies are made to move, yet “on average, a US adult spends nice to 10 hours each

day sitting,” (Mercola). In addition to the numerous health problems that can arise from sitting

too long, it also creates poor posture, weak and tight muscles, and lower back pain.

Rodrigo is a Captain for GOL Airlines and his goals are to improve his posture to prevent

lower back pain which is prevalent among many pilots. By following a Pilates program using

the BASI Block system, he will not only see an improvement in his posture, he will develop

strength and flexibility throughout his entire body because the program is meant to create

balance in every way.

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TABLE OF CONTENTS

Title Page...........................................................................................................................1

Abstract..............................................................................................................................2

Table of Contents...............................................................................................................3

Anatomical Description.....................................................................................................4

Case Study.........................................................................................................................6

Conditioning Program.......................................................................................................8

Conclusion........................................................................................................................12

Bibliography.....................................................................................................................13

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ANATOMICAL DESCRIPTION The two main areas of the body that we will focus our program around are our trunk

stabilizing muscles: transverse abdominus (TA) and the multifidus. When people sit, they tend

to slouch, which also means they are not using their abdominals, nor their back extensor muscles.

These two areas of the body are very important in creating the “ideal posture” relative to the

Plumb Line, which means the body is balanced and aligned. “Two muscles that have been

singled out by research as having the most profound effect on stabilization and the prevention of

back pain are the TA and the multifidus,” (Isacowitz 45).

Multifidus: this muscle runs almost the entire length of

the spine, from the sacrum to the second cervical

vertebra (C2). It offers stability and support to the spinal

column

*Image from Balham Sports Clinic

Transverse Abdominus: the deeper abdominal muscles that wrap front to back and from the

ribs to the pelvis, which act like a corset or a weight belt tightening around the waist. Many

people have trouble finding it and triggering it, however if you have your client in a quadruped

position, have them relax their belly, then tell them to draw their belly button in. Those are the

transverse abdominals working.

In addition to the TA and multifidus, the following muscles will also be given a great deal of

attention.

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*Image from Bamboo Core

Rectus Abdominus: Long, flat muscles that extend vertically the entire length of the abdomen.

The primary flexor of the trunk. Gives the look of the “six-pack.”

External and Internal Obliques: These are broad and thin pairs of muscles. External obliques

lie to the lateral sides and their fibers run diagonally across the sides of the abdomen. Internal

obliques lie to the sides and front of the abdomen and their fibers run perpendicular to the

external obliques. They are used for flexion, lateral flexion, and rotation of the spine.

Iliopsoas: Consists of two muscles (iliacus and psoas), they attach at the ilium and lower

vertebrae respectively, and connect to the lesser trochanter of the femur. Their movement is

flexing at the hips, and allows for walking/running.

Gluteus Maximus: Strongest muscle in the body and covers most of the buttocks. Allows the

hip to extend and externally rotate.

Gluteus Medius: Partly covered by the gluteus maximus. Allows the hip to abduct and

internally rotate.

Gluteus Minimus: Lies beneath the gluteus medius. It also abducts and internally rotates the

hip.

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CASE STUDY

As the aviation industry continues to grow around the world, the need for more pilots

will increase. Many regard pilots of having a luxurious job, being able to travel the world all

while getting paid. Being a pilot is an amazing job, but it also comes at a price in terms of

health. For those pilots flying internationally, they could be confined to a plane up to 15 hours.

On long flights, they will have two sets of crew to take turns flying the plane while the others get

some rest or try to stretch their legs. Even so, that doesn't allow them much room for exercise or

movement on plane. It is no wonder why pilots often experience back pain. “Pilots [like

other]... people who are confined to a sitting position [at work] are more vulnerable [to back

pain],” (Mohler 2). A 1994 study of Qantas Pilots showed that many were experiencing

discomfort and pain in the lower back on long flights. The reason was that the flight-deck seats

did not meet biomechanical standards. Since then, the flight-deck seats have been improved and

ergonomically designed to fit the needs of pilots. However, the pilot must use the seats to its

advantage. According to Curt Graeber, Boeing's Chief Engineer for Human Factors, “Proper

ergonomic design is not, in itself, the answer to all pilot back problems,” (Mohler 4).

Depending on how a pilot sits in his chair will determine if the pilot receives the benefits of an

ergonomically designed seat. These two factors alone can lead to poor posture, or more serious,

disk damage.

Rodrigo is a 37 year old male, who is a captain for GOL Airlines. He has been flying

since he was 20 years old, and has been an airline pilot for 11 years. Rodrigo has never been the

fitness type, doesn't enjoy working out, but will go on walks. When he is traveling, he rests in

his hotel room. When he is home, he spends the time with his family. Rodrigo has a

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hyperlordotic spine which is an increased curve in the lumbar spine and the

pelvis is tilted anteriorly. He has weak abdominals and tight hip flexors

from constantly being flexed at the hips while sitting. The tightness of the

iliopsoas muscles are causing the lumbar spine to pull forward, which is

shown in the image.

*Image from The Washington Post

According to the plumb line, he has slightly kyphotic shoulders and a forward neck. He also has

weak gluteals and hamstrings because these muscles are not being used while sitting.

The photo on the left shows the “ideal posture” which is relative to the plumb line. There

are 7 boney landmarks and joints that line up on the plumb line when “ideal alignment” is

present:

•Lobe of ear

•Through bodies of cervical vertebra

•Shoulder joint

•Midway through trunk

•Greater Trochanter of femur

•Slightly anterior to the midline of the knee

•Slightly anterior to the lateral malleolus

(Isacowitz 42)

*Image: Integrated Physical Therapy

The photo on the right is showing a similar image of the posture that Rodrigo has.

Since Rodrigo is new to exercising and is always on the move, the conditioning program

that I am designing for him will be mainly beginner and fundamental work. While he is

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traveling, I want him to fit in some mat exercises that he can do in his hotel room. This way he

can be consistent and stay on track with his exercising and he will progress in building

abdominal muscles quicker. When he is home, I would like him to come see me twice a week if

possible to work with the machines. The goal is to strengthen the abdominals and back extensors

to support his lower back and eliminate the excessive curve that is putting stress on the lumbar

spine. First I will stretch out his lower back because it is very tight, then will work on building

muscle. Strengthening the upper back extensors will also help pull the neck back inline with the

spine. Stretching the hip flexors and getting mobility in the hips will also create less strain on

the lower back. Finally, I will incorporate hip extensor exercises to build more muscle in the

gluteals and hamstrings. After I have worked with him for a few weeks, I will gradually add in

intermediate level exercises to keep challenging him.

CONDTIONING PROGRAM

In addition to the areas of focus mentioned earlier, I will develop a conditioning program

that targets the body as a whole using the BASI Block system. We want to be sure we are

creating balances throughout the entire body, with strength and flexibility, which means each

area of the body must be addressed.

While Rodrigo is traveling, I would like him to perform the following mat exercises at his

hotel to keep him consistent with his training, so we will see signs of progress.

BLOCK EXERCISE Fundamental Warm Up •Pelvic Curl

•Spine Twist Supine •Chest Lift •Chest Lift with Rotation

Foundation •Leg Lifts/Leg Changes •Leg Circles

Abdominal Work •Hundred Prep •Roll Up

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Spinal Articulation •Rolling (Roll-Like-A-Ball) •Spine Stretch

Bridging •Front Support Lateral Flexion/Rotation •Side Lifts

•Spine Twist Back Extension •Back Extension Foundation to Finish •Rest Position

I chose these exercises because they are mainly fundamental and beginner exercises.

After I have taught him each of these exercises, I would feel comfortable to let him perform them

on his own during his travels.

When he is in the studio with me, I will be working with a variety of equipment. I will

begin each session with a Roll Down to see where he is tight and where there are imbalances. It

will also help warm up his spine.

BLOCK EQUIPMENT &EXERCISE REASONSWARM UP •Roll Down

Mat: •Pelvic Curl •Spine Twist Supine •Chest Lift •Chest Lift with Rotation

Continue with the warm up he has been practicing to see improvements and make corrections so he can focus on those corrections while he is on his own.

FOOTWORK Reformer: •Parallel Heels •Parallel Toes •V Position Toes •Open V Heels •Open V Toes •Calf Raises •Prances •Single Leg Heel •Single Leg Toes

Reformer is the easiest for beginners to perform the footwork series. This allows his hips to extend and stretch his body long instead of a constant bend at the hips. After many sessions, I will have him to the footwork series on the cadillac to stretch the hamstrings and stabilize the pelvis, and then on the Wunda Chair to work on trunk stabilization.

ABDOMINAL WORK Reformer: •Hundred Prep •Hundred Wunda Chair: •Standing Pike •Standing Pike Reverse

The reformer work is a progression from the mat work he has already been practicing, so the movements would be familiar. The chair exercises not only strengthens the abdominals, but stretches the hamstrings

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Step Barrel: •Chest Lift •Reach •Overhead Stretch

and the lumbar spine. The exercises on the step barrel will help to stretch his chest, work the abdominals and elongate his body.

HIP WORK Reformer: Hip Work Series •Frog •Circles Down •Circles Up •Openings

To get mobility in the hips before stretching the hip flexors and to work on stabilizing the pelvis.

SPINAL ARTICULATION *After 10 sessions Reformer: •Bottom Lift •Bottom Lift with Extensions Step Barrel: •Roll Over

Spinal articulation is omitted from the first 10 sessions. When ready, these exercises are similar to the pelvic curl which he has been performing on his travels and in every warm up. It helps with building the hip extensor muscles (hamstrings and gluteals). Also for core stability and stretching the spine.

STRETCHES Reformer: •Standing Lunge Ladder Barrel: •Hip Flexors •Shoulder Stretch 1 •Shoulder Stretch 2 Pole: Pole Series •Shoulder Stretch •Overhead Stretch •Side Stretch •Spine Twist Step Barrel: •Shoulder Stretch Lying Side

I wanted to focus a lot on stretching because he is very tight. Before building muscles, he needs to stretch to prevent any injuries. Needs to stretch the hip flexor muscles, shoulders and chest. After stretching the chest and shoulders, he will be able to work on building muscles in his upper back to help bring his shoulders back, and not rounded forward.

FULL BODY INTERGRATION (Fundamental/Intermediate)

Reformer: •Up Stretch 1 •Elephant •Down stretch Cadillac: •Kneeling Cat Stretch •Sitting Forward •Side Reach

The Up stretch 1 and Elephant help build core strength and the back stabilizer muscles, while stretching the shoulders and the hamstrings. The Down stretch will open the hip flexors and chest while engaging the abdominals to support the lumbar spine. The cadillac exercises are to

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stretch the spine, shoulders and chest.

ARM WORK Reformer: Arms Sitting Series •Chest Expansion •Biceps •Rhomboids •Hug-A-Tree •Salute

The goal with these exercises are to expand the chest to bring the shoulders back, and to build muscles in the rhomboids which strengthen the upper back.

LEG WORK Wunda Chair: •Hamstring Curl •Hip opener Reformer: •Hamstring Curl •Single Leg Skating

We want to strengthen the hip extensor muscles which are the hamstrings and gluteals. These exercises focus on those muscle groups.

LATERAL FLEXION/ROTATION Wunda Chair: •Side Stretch Ladder Barrel: •Side Over Prep Step Barrel: •Side Lift

With these lateral flexion exercises, we are working the obliques by stretching and strengthen them. It is also creating more mobility in the spine.

BACK EXTENSION Ladder Barrel: •Swan Prep Wunda Chair: •Swan Basic Cadillac: •Prone 1 Rest Position Roll Down

The focus is to build strength on the entire back, and at the same time, use the abdominals to support the lumbar spine during the exercises. These three exercises initiate the movement from the head and cervical spine. By doing this, it will help bring his head in line with the plumb line. At the end, he will go into the rest position to stretch the spine and lower back, followed by a Roll Down.

At the end of every session, we will conclude the exercises with a Roll Down to see how

his body changed from the beginning of the session to the end. It also acts as a cool down and a

great way to finish. The exercises chosen are mainly fundamental level with a few intermediate

level to add a challenge. Not all the exercises will be performed in one session, they will be

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gradually introduced over time. After he has been consistently training with me and feels

comfortable with the exercises above, I will progress him to more intermediate exercises to

challenge him and to keep him interested.

CONCLUSION

Rodrigo is still very young and has a long pilot career ahead of him. Seeing the statistics

of pilots with back problems and poor posture has convinced Rodrigo to take action now to

prevent these problems happening to him. After a few sessions with Rodrigo, he has a release of

tension throughout his body, he feels more flexible and mobile, and is more conscious about the

way he is sitting and standing. It is normal for the body to be relaxed when sitting because it's

more comfortable; the abdominals are relaxed, the back extensor muscles are not extended and

tend to be in a relaxed and flexed position, and the neck falls forward. However, when people

are aware of the consequences of this position, they will make an effort every now and then to sit

up tall, engage the transverse abdominals, draw the shoulders back and down, and try to sit with

a straight back. Even the smallest effort will make a difference over time and will soon become

a habit.

These are small adjustments that anyone can do throughout the day. With the help of

Pilates using the BASI Block System, the improvements will be much greater and the body will

feel stronger as a whole. And those minor aches and pains will disappear because the body is

properly aligned and balanced, the way it was made to be.

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BIBLIOGRAPHY

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