pg.  1    

 

 

 The Benefits of Pilates

on the

Shoulder Girdle and Neck

for the

Typical Office Worker

Roseanne South BASI CTTC 2012

Chandler, AZ

pg.  2    

Abstract

The body build, shape, and posture of modern man is a form that evolved over millions of

years based on man’s day-to-day activities at the time. Man’s evolution allowed for

various types of new movements; however, none of man’s evolution accounted for eight

waking hours of virtual non-movement. Unfortunately, office workers engage in exactly

that type of unvarying position several hours each day. Typical office workers sit with

their head facing a computer, and arms/hands outstretched over a keyboard and mouse.

As a result, reports of neck and back pain are extremely common in today’s society. Such

pain is partially due to recruitment of incorrect muscles to maintain this position; which is

often accompanied by poor posture, asymmetry, and extreme lateral domination. With the

help of Pilates, sufferers may cure these ailments and obtain peace of mind and a

balanced body.

pg.  3    

Table of Contents

Page 1: Title Page Page 2: Abstract Page 3: Table of Contents Page 4: Anatomical Description of the Shoulder Girdle Page 4: Anatomical Description of the Neck Page 6: Case Study Introduction Page 7: Case Study Program Page 8-9: Case Study Conclusion Page 10: Bibliography

pg.  4    

Anatomy of the Shoulder Girdle

Image 1 Image 2

“The shoulder girdle is made up of one clavicle and one scapula, so the only true bony

connection of the shoulder girdle to the axial skeleton is the sternoclavicular joint”. 3

When typing on a computer the arms and shoulders are in a state of extension, naturally

lifting the scapulae and bringing the shoulders up to the ears. These scapula muscles

attach the scapula to the neck and upper back. It is clear that Hanwen is overusing the

levator scapulae and upper trapezius to support his arms and neck while working at the

computer. By increasing the strength of his shoulder girdle muscles; specifically the

lower trapezius, lower fibers of the serratus anterior, and pectoralis minor, Hanwen will

produce scapular depression, and offset overuse of the neck muscles. 4

pg.  5    

Case Study

Hanwen is a 38 year old male with chronic neck pain. Hanwen has a hydraulic desk so he

may stand or sit while working at his computer, as well as a state-of-the art ergonomic

office chair to use while sitting; but he still has neck pain. For therapies, Hanwen has

done deep-tissue massage, acupuncture, and physical therapy without permanent relief.

Currently, he is swimming and rowing at the gym in an attempt to “relax” his neck and

back. Hanwen is now looking to Pilates for a remedy.

When assessing Hanwen’s posture you can see Forward Head, Rounded Shoulders, slight

Bowing of the legs, and Suppination of the feet. The following chart outlines his postural

imbalances, the primary reason for the imbalance, and which muscles should be

strengthened for proper alignment.

Posture Imbalance Reason Solution

Forward Head Short Upper Trapezius and Levator Scapula

Shorten lower trapezius, lower fibers of the serratus anterior, and pectoralis minor

Rounded Shoulders

Short Pectorals Shorten the Serratus Anterior and Rhomboids

Slight Bowing of Legs & Suppination of the feet

Tight Hamstrings and IT Band

Strengthen Quadriceps and Hip Adductors

pg.  6    

Hanwen’s conditioning program will primarily focus on his upper extremities for

proper recruit from those muscles when in front of a computer. For the lower

extremities, focus will be placed on strengthening his inner thighs.

Hanwen’s work out will consist of Pilates 3x/week over a period of 12 weeks.

Weeks 1-4 of Pilates

Weeks 5-8 of Pilates

Weeks 9-12 of Pilates

Warm Up

Footwork

Watching for balanced movement from both inside and outside foot/leg

Ab Work

Roll Down

• Pelvic Curl • Spine Twist Supine • Single Leg Lifts* • Chest Lift on the

Step Barrel* Reformer • Parallel Heels • Parallel Toes • V-Position Toes • Open V Heels • Open V Toes • Calf Raises • Prances • Prehensile • Single Leg Heels • Single Leg Toes Reformer Short Box Series* • Flat Back • Tilt • Twist • Round About Reformer • Frog • Down Circles

Roll Down

• Roll Up • Spine Twist

Supine • Double Leg

Stretch • Single Leg

Stretch • Criss Cross

Cadillac • Parallel Heels • Parallel Toes • V-Position Toes • Open V Heels • Open V Toes • Calf Raises • Prances • Single Leg Heels • Single Leg Toes • Hip Opener Cadillac • Breathing with

Push Through Bar

• Bottom Lift with Roll Up Bar

Cadillac Basic Leg Springs • Frog • Circles Down

Roll Down

• Roll Up • Spine Twist

Supine • Double Leg

Stretch • Single Leg

Stretch • Hamstring Pull 1 • Roll Over Wunda Chair • Parallel Heels • Parallel Toes • V-Position Toes • Open V Heels • Open V Toes • Calf Raises • Single Leg Heels • Single Leg Toes

Wunda Chair • Pike Sitting • Torso Press Sit • Full Pike Cadillac Single Legs Springs • Frog

pg.  7    

Hip Work

Spinal Articulation

Stretches

Focus on Shoulders

FBI 1

Arm Work

FBI 2

• Up Circles • Openings • Extended Frog • Extended Frog

Reverse Reformer • Bottom Lift • Bottom Lift w/

Extension

Pole • Shoulder Stretch • Overhead Stretch • Side Stretch • Spine Twist

Reformer • Up Stretch 1 • Up Stretch 2 • Elephant

Reformer- Arms Supine Series • Extension • Adduction • Up Circles • Down Circles • Triceps Reformer • Up Stretch 3

• Circles Up • Walking • Bicycle Cadillac • Monkey Original

Step Barrel • Shoulder Stretch

Lying Side

Cadillac - Push Through Series • Sitting Forward • Side Reach • Kneeling Cat

Stretch

Reformer - Rowing Series • Rowing Back 1 • Rowing Back 2 • Rowing Front 1 • Rowing Front 2

Cadillac Push Through Series • Sitting Back Reformer Jumping Series • Parallel Position • V Position • Single Leg

• Circles Down • Circles Up • Hip Extension • Bicycle Wunda Chair • Jack Knife

Cadillac • Shoulder Stretch

Reformer • Balance Control

Back Prep

Cadillac - Push Through Series • Shoulder

Adduction Single Arm

• Shoulder Adduction Double Arm

• Sitting Side Prep • Sitting Side

Reformer • Balance Control

Front • Balance Control

Back Wunda Chair • Forward Lunge

pg.  8    

Addt’l Leg Work

Lateral Rotation/Flexion

Back Extension

Wunda Chair • Leg Press Standing • Backward Step

Down

Wunda Chair • Side Stretch Wunda Chair • Swan Basic • Swan on Floor

Roll Down

Parallel • Leg Changes Reformer • Side Over Box Reformer • Pulling Straps 1 • Pulling Straps 2

Roll Down

Wunda Chair • Side Pike Wunda Chair • Back Extension

Single Arm

Roll Down

*Due to the Rounded Shoulders, initial exercises will avoid flexion of the spine and focus on a neutral or extended spine position.*

pg.  9    

Conclusion

Neck pain due to Kyphotic Lordosis is a common ailment in office workers today. The

consistent over-recruitment of neck muscles to support the arms and head and under

recruitment of shoulder girdle muscles causes much pain and discomfort, decreasing

quality of life and people’s ability to work comfortable. Because Pilates focuses on

balancing the muscle relationships within the body and teaching how to properly support

oneself with the correct muscles it is a long term solution to neck pain. Clients not only

strengthen and use the proper muscles but also gain a body awareness they may apply in

the future.

Hanwen has tried many therapies, but none have focused on his body as a whole or lasted

longer than calming the symptom was possible. Because each Pilates exercises is

extremely focused to specific muscle groups it has a greater potential to help Hanwen

refrain from recruiting over-used muscles while focusing on the ones that will improve

his posture and means of supporting his arms and head while working.

pg.  10    

Bibliography

Image 1: Muscles of the Shoulder Girdle [image] Retrieved from http://www.rci.rutgers.edu/~uzwiak/AnatPhys/APFallLect15.html

Image 2: Diagram of the Neck [image] Retrieved from http://www.activeforever.com/p-­‐2153-­‐pronex-­‐pneumatic-­‐cervical-­‐traction-­‐device.aspx

3. Isacowitz, Rael and Clippinger, Karen (2011) Pilates Anatomy, p. 23

4. Isacowitz, Rael and Clippinger, Karen (2011) Pilates Anatomy, p. 23