elemental exercises of gym
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Elemental Exercises
of t
he
CorrectiveBiogym
José Antônio Rodrigues
Dario Palhares
Elemental Exercises
of t
he
CorrectiveBiogym
José Antônio Rodrigues
Dario Palhares
Elemental Exercises
of t
he
CorrectiveBiogym
José Antônio Rodrigues
Dario Palhares
Palhares, Dario & Rodrigues, José Antônio.
Elemental Exercises of the Corrective Biogym. Dario Pahares & José Antônio Rodrigues. Brasília-DF. Ex Libris, 2010.
Bibliografia
1. Exercícios de Ginástica 2. Bioginástica 3. Ginástica Corretiva
ISBN 8590 287-72-6
Conselho Editorial
Ada Augusta Celestino BezerraDoutora em Educação – USP (SP)
Antenor Rita GomesDoutor em Educação pela Universidade Federal da Bahia - UFBA (BA)
Gina Cordeiro SilvaMestre em Educação, Comunicação e Administração – UNIMARCO (SP)
Harrysson Luiz da SilvaPós-Doutor em Ergonomia Cognitiva - UFSC (SC)
José Rodorval RamalhoDoutor em Ciências Sociais – PUC (SP)
Omar da Silva LimaDoutor e Mestre em Literatura pela Universidade de Brasília – UnB (DF)
Ricardo Henrique da Costa e SousaPós Doutor em Ciências Biológicas pela Harvard University (EUA)
Ricardo Vélez RodríguezPós Doutor pelo Centre de Recherches Politiques Raymond Aron, Paris (França)
Samuel Pereira CamposDoutor em Lingüística Aplicada - UNICAMP - Campinas (SP)
Valeska ZanelloDoutora em Psicologia pela Universidade de Brasília (DF)
Vladimir Stolzenberg TorresDoutor em Informática na Educação pela UFRGS (RS)
Direitos de Publicação Reservados
NOVEMBRO, 2010
EditoresGina Cordeiro Silva
Ricardo Henrique de Brito e Sousa
RevisorProf. Dr. Omar Silva Lima
Arte da CapaEstúdio Ex Libris
Assistente EditorialMoreno Cordeiro Carvalho
Assistente de ProduçãoLuanna Cordeiro
EDITORA EX LIBRIS(61) 3522-5196 e (61) 7813-2176
Summary
Presentacion,
7
PREFACE,
9
INTRODUCTION,
11
THE HUMAN POSTURE,
15
THE POSTURAL EXAMINATION,
31
PRINCIPLES OF FUNCTIONAL GYM,
35
LESION,
43
STRETCHING,
53
EXERCISE CLASSES,
61
EXAMPLE OF CLASSE,
87
References,
99
Palhares, Dario & Rodrigues, José Antônio.
Elemental Exercises of the Corrective Biogym. Dario Pahares & José Antônio Rodrigues. Brasília-DF. Ex Libris, 2010.
Bibliografia
1. Exercícios de Ginástica 2. Bioginástica 3. Ginástica Corretiva
ISBN 8590 287-72-6
Conselho Editorial
Ada Augusta Celestino BezerraDoutora em Educação – USP (SP)
Antenor Rita GomesDoutor em Educação pela Universidade Federal da Bahia - UFBA (BA)
Gina Cordeiro SilvaMestre em Educação, Comunicação e Administração – UNIMARCO (SP)
Harrysson Luiz da SilvaPós-Doutor em Ergonomia Cognitiva - UFSC (SC)
José Rodorval RamalhoDoutor em Ciências Sociais – PUC (SP)
Omar da Silva LimaDoutor e Mestre em Literatura pela Universidade de Brasília – UnB (DF)
Ricardo Henrique da Costa e SousaPós Doutor em Ciências Biológicas pela Harvard University (EUA)
Ricardo Vélez RodríguezPós Doutor pelo Centre de Recherches Politiques Raymond Aron, Paris (França)
Samuel Pereira CamposDoutor em Lingüística Aplicada - UNICAMP - Campinas (SP)
Valeska ZanelloDoutora em Psicologia pela Universidade de Brasília (DF)
Vladimir Stolzenberg TorresDoutor em Informática na Educação pela UFRGS (RS)
Direitos de Publicação Reservados
NOVEMBRO, 2010
EditoresGina Cordeiro Silva
Ricardo Henrique de Brito e Sousa
RevisorProf. Dr. Omar Silva Lima
Arte da CapaEstúdio Ex Libris
Assistente EditorialMoreno Cordeiro Carvalho
Assistente de ProduçãoLuanna Cordeiro
EDITORA EX LIBRIS(61) 3522-5196 e (61) 7813-2176
Summary
Presentacion,
7
PREFACE,
9
INTRODUCTION,
11
THE HUMAN POSTURE,
15
THE POSTURAL EXAMINATION,
31
PRINCIPLES OF FUNCTIONAL GYM,
35
LESION,
43
STRETCHING,
53
EXERCISE CLASSES,
61
EXAMPLE OF CLASSE,
87
References,
99
Presentation
Prof. José Antônio Rodrigues is the creator of the
Corrective Biogym. He first developed the Biogym for himself
to find the cure for his knee and back pain related to an
extranumeric vertebra. He then administered gym classes at
the Clube dos Previdenciários de Brasília from 1982 to 2000.
His knowledge and experience have been taught to many
practitioners. Nowadays, the two other authors keep the gym
going with continuous advances in practice and theoretical
bases.
Dario Palhares was a pupil of José Antônio Rodrigues
for 11 years. He was at the same time a practitioner and a
patient of the Corrective Biogym: through the Biogym, a
chronic plantar fasciitis was finally resolved after years and
years of visiting various orthopaedists and attending several
sports classes. Nowadays, he is a paediatrician and the
supervisor of medical students at the University of Brasilia. He
also specialises in sports medicine. He teaches the Corrective
Biogym at the University of Brasília. His complete academic
curriculum is available in English and Portuguese from the
Lattes platform of CNPq (National Counsel of Research of
Brazil): http://lattes.cnpq.br. For this book, he is the
corresponding author. Any comments and messages are
welcome to dariompm@unb.br.
Presentation
Prof. José Antônio Rodrigues is the creator of the
Corrective Biogym. He first developed the Biogym for himself
to find the cure for his knee and back pain related to an
extranumeric vertebra. He then administered gym classes at
the Clube dos Previdenciários de Brasília from 1982 to 2000.
His knowledge and experience have been taught to many
practitioners. Nowadays, the two other authors keep the gym
going with continuous advances in practice and theoretical
bases.
Dario Palhares was a pupil of José Antônio Rodrigues
for 11 years. He was at the same time a practitioner and a
patient of the Corrective Biogym: through the Biogym, a
chronic plantar fasciitis was finally resolved after years and
years of visiting various orthopaedists and attending several
sports classes. Nowadays, he is a paediatrician and the
supervisor of medical students at the University of Brasilia. He
also specialises in sports medicine. He teaches the Corrective
Biogym at the University of Brasília. His complete academic
curriculum is available in English and Portuguese from the
Lattes platform of CNPq (National Counsel of Research of
Brazil): http://lattes.cnpq.br. For this book, he is the
corresponding author. Any comments and messages are
welcome to dariompm@unb.br.
PREFACE
This book presents some of the theoretical and
practical advances that have been proposed by our method.
Thus, the first part of the book is a brief review of the most
pertinent concepts of the fundamentals of the Corrective
Biogym. The Corrective Biogym is greater than a series of
exercises to be repeated indefinitely: the instructor must keep
in mind all the postural physiology and systematic
observations of difficulties and limitations in practitioners,
and then propose corrections in the posture, way of stepping
and so on. This way, we strongly suggest that readers are
familiar with the basic textbooks in the fields of the physiology
of exercise, musculation, stretching, kinesiology and
biomechanics.
The benefits of good physical activity are well known
and documented. Gyms focus on the amelioration of the
locomotor system; however, they continue to develop a
theoretical and practical basis and paradigms. Anyway, we
recommend the reader consults texts on toga, tai chi chuan,
pilates and global posture re-education. Considered as a
group, they form the theoretical basis of functional gyms, on
which our work finds support and then presents some
advances.
‘Thaís Coury Piantino is graduated in Physical
Education by the University of Brasília and teaches Arabian
dances. She takes part in the video containing some of the
exercises of the Corrective Biogym. We are grateful to her for
the participation in the video. Any contacts with her can be
carried out through the e-mail thaispadma@yahoo.com.br
We are also grateful to Proof Reading Services
(www.proof-reading-services.org) for the English review and
corrections and to Paky Produções for the video.
Dario Palhares & José Antônio Rodrigues
8
PREFACE
This book presents some of the theoretical and
practical advances that have been proposed by our method.
Thus, the first part of the book is a brief review of the most
pertinent concepts of the fundamentals of the Corrective
Biogym. The Corrective Biogym is greater than a series of
exercises to be repeated indefinitely: the instructor must keep
in mind all the postural physiology and systematic
observations of difficulties and limitations in practitioners,
and then propose corrections in the posture, way of stepping
and so on. This way, we strongly suggest that readers are
familiar with the basic textbooks in the fields of the physiology
of exercise, musculation, stretching, kinesiology and
biomechanics.
The benefits of good physical activity are well known
and documented. Gyms focus on the amelioration of the
locomotor system; however, they continue to develop a
theoretical and practical basis and paradigms. Anyway, we
recommend the reader consults texts on toga, tai chi chuan,
pilates and global posture re-education. Considered as a
group, they form the theoretical basis of functional gyms, on
which our work finds support and then presents some
advances.
‘Thaís Coury Piantino is graduated in Physical
Education by the University of Brasília and teaches Arabian
dances. She takes part in the video containing some of the
exercises of the Corrective Biogym. We are grateful to her for
the participation in the video. Any contacts with her can be
carried out through the e-mail thaispadma@yahoo.com.br
We are also grateful to Proof Reading Services
(www.proof-reading-services.org) for the English review and
corrections and to Paky Produções for the video.
Dario Palhares & José Antônio Rodrigues
8
INTRODUCTION
Since the beginning of time, humans have prepared
themselves to reach high levels of ludic and competitive
practices. Documents from ancient Egypt and Mesopotamia
have been uncovered concerning techniques for physical
improvement, tips on planning gymnastic programmes and
hygienic and nutrition concepts to achieve fitness for the
sports events of those times. Since at least 2500 BC, Chinese
scholars have said that the body must be continuously
exercised to achieve harmonic development.
Indeed, the musculature only stays strong and flexible
when used. For example, if an adult stays in bed for just a few
weeks, they would suffer an atrophy of the leg muscles that
would eventually impede walking. Therefore, even after
years and years of using leg muscles to walk, in just a short
period of time this ability can be lost. Clearly, with exercise the
muscles can 'recover their memory' and the person in
question could walk again.
During daily activities, the solicitation of the
musculature is very restrictive and must be worked in an
organised and well-guided manner to stay active and retain a
large functional reservoir.
Reading and consulting ancient books is also
important. In them, there are descriptions of many good and
creative exercises, but that for some unknown reason have
been lost over time or, at least, not cited in recent texts. In our
referenced bibliography, we accessed the Portuguese
translations of these cited books. To help the readers, we
added the original title and, when possible, the original
editor, so these books can be found in other languages.
We hope that readers enjoy our ideas. More than that,
we want to inspire you to search for advances, for example,
the use of weights during circular movements, research with
semi-professional athletes or manual labourers and
observations about diverse clinical situations.
All comments, all criticisms and all suggestions are
welcomed: the e-mail of the corresponding author is there.
We really want to improve our book in future editions.
Dario Palhares & José Antônio Rodrigues
10
INTRODUCTION
Since the beginning of time, humans have prepared
themselves to reach high levels of ludic and competitive
practices. Documents from ancient Egypt and Mesopotamia
have been uncovered concerning techniques for physical
improvement, tips on planning gymnastic programmes and
hygienic and nutrition concepts to achieve fitness for the
sports events of those times. Since at least 2500 BC, Chinese
scholars have said that the body must be continuously
exercised to achieve harmonic development.
Indeed, the musculature only stays strong and flexible
when used. For example, if an adult stays in bed for just a few
weeks, they would suffer an atrophy of the leg muscles that
would eventually impede walking. Therefore, even after
years and years of using leg muscles to walk, in just a short
period of time this ability can be lost. Clearly, with exercise the
muscles can 'recover their memory' and the person in
question could walk again.
During daily activities, the solicitation of the
musculature is very restrictive and must be worked in an
organised and well-guided manner to stay active and retain a
large functional reservoir.
Reading and consulting ancient books is also
important. In them, there are descriptions of many good and
creative exercises, but that for some unknown reason have
been lost over time or, at least, not cited in recent texts. In our
referenced bibliography, we accessed the Portuguese
translations of these cited books. To help the readers, we
added the original title and, when possible, the original
editor, so these books can be found in other languages.
We hope that readers enjoy our ideas. More than that,
we want to inspire you to search for advances, for example,
the use of weights during circular movements, research with
semi-professional athletes or manual labourers and
observations about diverse clinical situations.
All comments, all criticisms and all suggestions are
welcomed: the e-mail of the corresponding author is there.
We really want to improve our book in future editions.
Dario Palhares & José Antônio Rodrigues
10
Musculature malfunctions can be distinguished as
psychomotor disturbances (bad habits) or dysmorphisms
(structural alterations in musculoskeletal elements).
Structural alterations need orthopaedic treatment and in
adulthood the exercises are not able to induce permanent
structural correction. The exercises promote neuromuscular
and motor-sensitive optimisation and can compensate for the
deficiencies of the affected parts. So, functional gyms must
not create false expectations about a cure or definite
correction for people with severe structural injuries and must
not delay searching for a qualified orthopaedist. In all cases,
however, functional gyms bring about muscular
improvements and facilitate orthopaedic treatment. The
classic example is the idiopathic scoliosis of teenagers, which
is painless and affects girls (80% of cases) more frequently
than boys; here, orthopaedic treatment is essential and
functional gyms can be used in all cases.
Functional gyms are also for the great mass of human
population. In principle, any person of any age can undertake
a well-guided programme. For that, however, a qualified
instructor that supervises and corrects practitioners during
classes and the self-respect of the individual's limits are
fundamental.
Elemental Exercises of the Corrective Biogym
The manner of exercising, however, strongly varies
according to time, place and culture. In ancient Greece, four
types of gymnastics have been described: the Medicinal that
had a prophylactic aspect, the Therapeutic that cured specific
diseases, the Martial that prepared warriors for battle and the
Athletic, which is the origin for modern artistic gymnastics.
These basic elements are still valid nowadays, and recently,
the aesthetic aspect of gymnastics has been more recently
valued by practitioners.
The scientific knowledge of physical training has
allowed talented professional athletes to reach the maximum
(or at least the sub-maximum) performance of the
phylogenetic abilities of the human locomotor system.
However, for the great mass of people, gymnastics represents
a symbolic value, expressed in attitudes, corporal expression,
aesthetics and physical and mental well-being. The body,
thus, receives and emits information through the motor
communication.
To be concise and precise body movements need a
self-image of the body, perception, ability and ease. In this
way, the practice of gymnastics contributes to the self-
knowledge of the body and the development of various
abilities that influence the corporal expression and
participation in games and thereby facilitate social
relationships.
Functional gyms, also known as corrective gyms,
treat people with psychomotor disturbances and morpho-
functional disharmonies. In a greater sense, their aim is the
full expression of psychomotricity. From the study of the
biomechanics of the body levers, exercises are described and
executed. The automatisms decurrent from regular and
continuous practice are gradually applied to daily gestures.
Functional gyms do not only focus on the damaged
part(s), but the whole body as well. This explains their
prophylactic aspect: the individual is seen as a psychophysical
being searching for its own equilibrium.
Dario Palhares & José Antônio Rodrigues
1312
Musculature malfunctions can be distinguished as
psychomotor disturbances (bad habits) or dysmorphisms
(structural alterations in musculoskeletal elements).
Structural alterations need orthopaedic treatment and in
adulthood the exercises are not able to induce permanent
structural correction. The exercises promote neuromuscular
and motor-sensitive optimisation and can compensate for the
deficiencies of the affected parts. So, functional gyms must
not create false expectations about a cure or definite
correction for people with severe structural injuries and must
not delay searching for a qualified orthopaedist. In all cases,
however, functional gyms bring about muscular
improvements and facilitate orthopaedic treatment. The
classic example is the idiopathic scoliosis of teenagers, which
is painless and affects girls (80% of cases) more frequently
than boys; here, orthopaedic treatment is essential and
functional gyms can be used in all cases.
Functional gyms are also for the great mass of human
population. In principle, any person of any age can undertake
a well-guided programme. For that, however, a qualified
instructor that supervises and corrects practitioners during
classes and the self-respect of the individual's limits are
fundamental.
Elemental Exercises of the Corrective Biogym
The manner of exercising, however, strongly varies
according to time, place and culture. In ancient Greece, four
types of gymnastics have been described: the Medicinal that
had a prophylactic aspect, the Therapeutic that cured specific
diseases, the Martial that prepared warriors for battle and the
Athletic, which is the origin for modern artistic gymnastics.
These basic elements are still valid nowadays, and recently,
the aesthetic aspect of gymnastics has been more recently
valued by practitioners.
The scientific knowledge of physical training has
allowed talented professional athletes to reach the maximum
(or at least the sub-maximum) performance of the
phylogenetic abilities of the human locomotor system.
However, for the great mass of people, gymnastics represents
a symbolic value, expressed in attitudes, corporal expression,
aesthetics and physical and mental well-being. The body,
thus, receives and emits information through the motor
communication.
To be concise and precise body movements need a
self-image of the body, perception, ability and ease. In this
way, the practice of gymnastics contributes to the self-
knowledge of the body and the development of various
abilities that influence the corporal expression and
participation in games and thereby facilitate social
relationships.
Functional gyms, also known as corrective gyms,
treat people with psychomotor disturbances and morpho-
functional disharmonies. In a greater sense, their aim is the
full expression of psychomotricity. From the study of the
biomechanics of the body levers, exercises are described and
executed. The automatisms decurrent from regular and
continuous practice are gradually applied to daily gestures.
Functional gyms do not only focus on the damaged
part(s), but the whole body as well. This explains their
prophylactic aspect: the individual is seen as a psychophysical
being searching for its own equilibrium.
Dario Palhares & José Antônio Rodrigues
1312
THE HUMAN POSTURE
The human posture is characterised by bipedalism
with the upper members free and effective for precision
movements. Walking is the most usual and simple everyday
movement. However, the body structure allows us to run,
climb, jump, swim, walk on our hands, jump with one foot
and many other variations. In general, the musculoskeletal
system is directed to self-locomotion in diverse environments
and situations but not to lifting weights: the joints used for
lifting and transporting weights are very inefficient, which
limits the weight that can be handled without provoking
irreversible lesions.
Such a posture is recent in the phylogenetic scale and
is still in evolution, needing to conciliate antagonistic
mechanical functions such as flexibility, weight support and
the passage of a baby through the skeleton. In this way, there
are as many erect postures as people. The erect posture can
be understood as the individual manner of reacting to the
continuous stimulus of gravity.
In an erect posture, the basis must be large enough for
stability. Compared with a quadruped animal, the ratio
between the circumference of the thigh and the ankles is
around 4.5, whereas in human beings this value is around 3.0.
THE HUMAN POSTURE
The human posture is characterised by bipedalism
with the upper members free and effective for precision
movements. Walking is the most usual and simple everyday
movement. However, the body structure allows us to run,
climb, jump, swim, walk on our hands, jump with one foot
and many other variations. In general, the musculoskeletal
system is directed to self-locomotion in diverse environments
and situations but not to lifting weights: the joints used for
lifting and transporting weights are very inefficient, which
limits the weight that can be handled without provoking
irreversible lesions.
Such a posture is recent in the phylogenetic scale and
is still in evolution, needing to conciliate antagonistic
mechanical functions such as flexibility, weight support and
the passage of a baby through the skeleton. In this way, there
are as many erect postures as people. The erect posture can
be understood as the individual manner of reacting to the
continuous stimulus of gravity.
In an erect posture, the basis must be large enough for
stability. Compared with a quadruped animal, the ratio
between the circumference of the thigh and the ankles is
around 4.5, whereas in human beings this value is around 3.0.
17
To keep the body equilibrium, any disequilibrium in
one region must be compensated by an inverse
disequilibrium in other regions in order to keep the gravity
centre in a stable position. In an orthostatic position, there is
no disequilibrium without compensation. So, misalignments
or asymmetries in the muscular tonus in one region of the
body create compensations in distant anatomical segments.
For example, while lifting a small weight with one hand, the
musculature at the opposite side of the hips enhances its
tonus.
Asymmetries exist when the centre of the resultant
force is not the gravity centre of the body. Asymmetries in the
muscular tonus result in abnormal patterns of global
mobilisation, such as sitting and walking.
Limitations in any joints, such as congenital
abnormalities, bad postures or external injuries, imply a lack
of function in this joint. One region with a lack of function
provokes asymmetrical muscular tonus, bringing
disequilibrium among the muscular groups and overloading
the regions responsible for the compensation of such a
deficiency. This process continues in such a way that the
whole locomotor system can be seriously damaged and lose
the ability to move and support the body's weight.
In a limited way, the musculoskeletal system reacts to
aggressions and can regenerate some injuries. Cartilages
thicken and become more resistant in the regions of higher
tension, but faced with excessive stress they can present signs
of destruction, degeneration or calcification.
Articular ligaments can strengthen when solicited.
However, they are unable to regenerate if they are
completely sectioned, and even after partial lesion they can
take three to six months to heal.
The bones continuously remodel, reflecting the
higher or lower solicitation on them. They react to abnormal
conditions in three manners: local necrosis, modifications in
Elemental Exercises of the Corrective Biogym
16
So, the erect biped posture, in its evolution, really
needed a bigger support basis.
However, the strongest structures of the locomotor
system are not the feet but the pelvis. To explain this, let´s
record that in each lever there is one point of support and
components of tension and resistance. The pelvis is a
component of resistance, whereas the feet are points of
support. So, the thighs are naturally the most developed
region of the legs because they exert more muscular work.
The pelvic region is the fundamental structure for the general
health of the locomotor system because it supports the spine,
the weight of the trunk and the objects handled by the upper
members, with the feet as flexible support.
Most body movements have a principal muscle, but
in general, and especially in the trunk, there are groups of
muscles that move in the same way. The coordinated action
of these various muscular groups is synergic: the effect of the
muscles working together is greater than the mere sum of
each isolated muscle.
For each movement, there is a neuromuscular
coordination that prevents an articular injury. Also, there is an
axis and a plane of functioning that allows the best yield of
each joint, where the pressions are equally distributed across
the contact surfaces, so the friction is processed slowly and
evenly. In this sense, a good postural muscular tonus
facilitates all motor actions. An equilibrated posture results in
more efficient, more precise and less fatiguing movements.
The posture undergoes multimodal control
depending on the vision, the feet, vestibule and muscular
proprioceptors. The proprioception is divided into three
components: the static conscience of the body position, the
kinaesthetic conscience and the unconscious reflexes of
muscular contractions. Thus, educating the posture involves
educating the sensations since the muscles act according to
the processed information from the sensorial organs.
Dario Palhares & José Antônio Rodrigues
17
To keep the body equilibrium, any disequilibrium in
one region must be compensated by an inverse
disequilibrium in other regions in order to keep the gravity
centre in a stable position. In an orthostatic position, there is
no disequilibrium without compensation. So, misalignments
or asymmetries in the muscular tonus in one region of the
body create compensations in distant anatomical segments.
For example, while lifting a small weight with one hand, the
musculature at the opposite side of the hips enhances its
tonus.
Asymmetries exist when the centre of the resultant
force is not the gravity centre of the body. Asymmetries in the
muscular tonus result in abnormal patterns of global
mobilisation, such as sitting and walking.
Limitations in any joints, such as congenital
abnormalities, bad postures or external injuries, imply a lack
of function in this joint. One region with a lack of function
provokes asymmetrical muscular tonus, bringing
disequilibrium among the muscular groups and overloading
the regions responsible for the compensation of such a
deficiency. This process continues in such a way that the
whole locomotor system can be seriously damaged and lose
the ability to move and support the body's weight.
In a limited way, the musculoskeletal system reacts to
aggressions and can regenerate some injuries. Cartilages
thicken and become more resistant in the regions of higher
tension, but faced with excessive stress they can present signs
of destruction, degeneration or calcification.
Articular ligaments can strengthen when solicited.
However, they are unable to regenerate if they are
completely sectioned, and even after partial lesion they can
take three to six months to heal.
The bones continuously remodel, reflecting the
higher or lower solicitation on them. They react to abnormal
conditions in three manners: local necrosis, modifications in
Elemental Exercises of the Corrective Biogym
16
So, the erect biped posture, in its evolution, really
needed a bigger support basis.
However, the strongest structures of the locomotor
system are not the feet but the pelvis. To explain this, let´s
record that in each lever there is one point of support and
components of tension and resistance. The pelvis is a
component of resistance, whereas the feet are points of
support. So, the thighs are naturally the most developed
region of the legs because they exert more muscular work.
The pelvic region is the fundamental structure for the general
health of the locomotor system because it supports the spine,
the weight of the trunk and the objects handled by the upper
members, with the feet as flexible support.
Most body movements have a principal muscle, but
in general, and especially in the trunk, there are groups of
muscles that move in the same way. The coordinated action
of these various muscular groups is synergic: the effect of the
muscles working together is greater than the mere sum of
each isolated muscle.
For each movement, there is a neuromuscular
coordination that prevents an articular injury. Also, there is an
axis and a plane of functioning that allows the best yield of
each joint, where the pressions are equally distributed across
the contact surfaces, so the friction is processed slowly and
evenly. In this sense, a good postural muscular tonus
facilitates all motor actions. An equilibrated posture results in
more efficient, more precise and less fatiguing movements.
The posture undergoes multimodal control
depending on the vision, the feet, vestibule and muscular
proprioceptors. The proprioception is divided into three
components: the static conscience of the body position, the
kinaesthetic conscience and the unconscious reflexes of
muscular contractions. Thus, educating the posture involves
educating the sensations since the muscles act according to
the processed information from the sensorial organs.
Dario Palhares & José Antônio Rodrigues
19
inflammation if the load and/or volume of solicitation
surpasses the resistance capacity.
In an erect posture, the calcaneus takes 53% of the
body weight and the metatarsals, 43%. The distribution of the
pressures over the feet is dependent on the shape of the
plantar arches and the position of the centre of gravity at a
given moment. In this way, manners for exercising the feet
include walking over irregular fields (grass, sand, pebbles)
and positional variations during gym exercises (outwards,
inwards, one foot in front of the other). In the case of the
Corrective Biogym, the proposal is that classes are taken
barefoot to exercise the ability of the foot to adapt to different
fields and body postures.
The abduction and adduction of the foot are
consequences of the medial and lateral rotation of the leg and
not the intrinsic movements of the foot. When ankles and feet
move, the fibula also moves in a harmonic way. Thus, the
torsion of the fibula is a limiting physiological condition that
also depends on the internal or external torsion of the hip. In
other words, the position of the foot generates forces
throughout the inferior member, not only in the ankle.
The main musculature for walking is located in the
thighs and hips. The legs and feet act as supports, reducing
the balance and the impact and making the centre of the mass
of the body adjust for smooth changes. The feet make the
movement of the body mass a smooth curve instead of
intersection arches, allowing the knees to be horizontally
positioned. The forces for generating such smooth curves
actually originate in the legs.
As walking is an activity that requires the
coordination of practically all the body parts, we can
understand how each person has a peculiar way of walking. It
is often possible to recognise someone at a distance through
the manner of their walking.
Elemental Exercises of the Corrective Biogym
18
bone deposition and modifications in bone reabsorption.
Bone deformities are difficult to correct and include the loss of
alignment, abnormal length and bone protuberances.
The bones react to exercise with hypertrophy
induced by work or disuse atrophy. In children, intermittent
pressions related to normal physical activity are good stimuli
for normal bone growth, but the epiphysary cartilages react in
a limited way against a large number of abnormal conditions.
They can accelerate growth, retard growth or generate
asymmetrical growth.
The capsules reduce the excessive mobility of the
joints. There are situations that weaken them such as traumas
and genetic disorders that predispose joint lesions and bring
about deformities generated from the healing response.
A person with musculoskeletal deformities should be
analysed not only regarding the affected structures, but also in
the sense of the effects of the abnormality over the whole
locomotor system.
THE FEET
The complex made up of the feet and ankles
generates a stable basis over a large range of positions for
supporting the body weight. It acts as a lever for propulsing
the body while walking. It is a region mostly used for stability
rather than mobility, but is flexible enough to absorb the
impacts of body weight and the rotations of the legs during
walking, allowing the feet to adapt to any irregularities while
keeping stable. The plantar surface continuously receives
stimuli, guiding the responses of muscles, ligaments and
tendons through triplane movements.
The musculature of the foot is made up of intrinsic
and extrinsic muscles that functionally link the feet to the legs
and hips. The soles present a lipidic cushion that absorbs the
impact of the feet on the floor, but that also suffers
Dario Palhares & José Antônio Rodrigues
19
inflammation if the load and/or volume of solicitation
surpasses the resistance capacity.
In an erect posture, the calcaneus takes 53% of the
body weight and the metatarsals, 43%. The distribution of the
pressures over the feet is dependent on the shape of the
plantar arches and the position of the centre of gravity at a
given moment. In this way, manners for exercising the feet
include walking over irregular fields (grass, sand, pebbles)
and positional variations during gym exercises (outwards,
inwards, one foot in front of the other). In the case of the
Corrective Biogym, the proposal is that classes are taken
barefoot to exercise the ability of the foot to adapt to different
fields and body postures.
The abduction and adduction of the foot are
consequences of the medial and lateral rotation of the leg and
not the intrinsic movements of the foot. When ankles and feet
move, the fibula also moves in a harmonic way. Thus, the
torsion of the fibula is a limiting physiological condition that
also depends on the internal or external torsion of the hip. In
other words, the position of the foot generates forces
throughout the inferior member, not only in the ankle.
The main musculature for walking is located in the
thighs and hips. The legs and feet act as supports, reducing
the balance and the impact and making the centre of the mass
of the body adjust for smooth changes. The feet make the
movement of the body mass a smooth curve instead of
intersection arches, allowing the knees to be horizontally
positioned. The forces for generating such smooth curves
actually originate in the legs.
As walking is an activity that requires the
coordination of practically all the body parts, we can
understand how each person has a peculiar way of walking. It
is often possible to recognise someone at a distance through
the manner of their walking.
Elemental Exercises of the Corrective Biogym
18
bone deposition and modifications in bone reabsorption.
Bone deformities are difficult to correct and include the loss of
alignment, abnormal length and bone protuberances.
The bones react to exercise with hypertrophy
induced by work or disuse atrophy. In children, intermittent
pressions related to normal physical activity are good stimuli
for normal bone growth, but the epiphysary cartilages react in
a limited way against a large number of abnormal conditions.
They can accelerate growth, retard growth or generate
asymmetrical growth.
The capsules reduce the excessive mobility of the
joints. There are situations that weaken them such as traumas
and genetic disorders that predispose joint lesions and bring
about deformities generated from the healing response.
A person with musculoskeletal deformities should be
analysed not only regarding the affected structures, but also in
the sense of the effects of the abnormality over the whole
locomotor system.
THE FEET
The complex made up of the feet and ankles
generates a stable basis over a large range of positions for
supporting the body weight. It acts as a lever for propulsing
the body while walking. It is a region mostly used for stability
rather than mobility, but is flexible enough to absorb the
impacts of body weight and the rotations of the legs during
walking, allowing the feet to adapt to any irregularities while
keeping stable. The plantar surface continuously receives
stimuli, guiding the responses of muscles, ligaments and
tendons through triplane movements.
The musculature of the foot is made up of intrinsic
and extrinsic muscles that functionally link the feet to the legs
and hips. The soles present a lipidic cushion that absorbs the
impact of the feet on the floor, but that also suffers
Dario Palhares & José Antônio Rodrigues
Knee l igaments are naturally solicited to
counterbalance forces. Like every mechanical structure, they
have a utile life, suffering ruptures and signs of fatigue through
the excess of misuse. They also have proprioceptors that
modulate the contraction of the leg muscles. So, the reflex
arches between the ligaments and legs are lost when they are
injured, thereby predisposing to momentous discoordination
and risking the other ligaments and menisci.
However, training muscular coordination can
eventually replace good ligaments. Solely strengthening the
musculature is not enough to enhance reaction quality and
speed, but dynamic training can reduce the response time of
the musculature and the lessen the risk of lesions in other
knee structures.
Corrective exercises for the knees include exercises of
equilibrium on just one foot, equilibrium over unstable
surfaces such as an elastic bed or tatami, global exercises of
coordination, strengthening the legs and gluteus and
modifications in the position of the feet. When the axial
muscles are weak and unconditioned, the knees start to be
solicited not only as a point of support, but as a propulsion
spring, which overloads the ligaments, reducing their utile
life.
THE PELVIS
The pelvis is the region of the trunk situated below the
abdomen where the trunk and legs are linked. The joints of
the pelvis are very stable and strong. The pelvis contains the
reproductive organs and inferior parts of the urinary and
digestive systems, supports the body weight, is the place for
the delivery of a baby and is the point of origin of many
muscles.
The pelvis is the most important element for posture.
Human bipedalism has positioned the gravity centre close to
Elemental Exercises of the Corrective Biogym
Foot pain generates antalgic gaits, resulting in
abnormal patterns of movement and alignment in the
complex make up of the foot, leg and hip. Such abnormal
patterns can result in stress and overload across the
locomotor system and can be responsible, for example, for
shoulder or elbow pain.
During childhood, the growth of the inferior
members is not simultaneous, and differences of up to 5 mm
in the length of the legs are physiological. Over this value, the
differences of length provoke disequilibrium in the whole
body.
THE KNEES
The knee is the biggest and most complex joint of the
human body. Like the spine, it conciliates two opposing
functions: flexibility and stability. However, whereas the spine
is protected and covered by strong and potent muscles, the
knee is protected and stabilised only by tendons, capsules and
ligaments, and these are all tissues with the reduced ability for
regeneration. This explains why, especially for professional
athletes, lesions in the knee are prevalent and a major cause
for stopping participation in competitive sports.
The knee reduces and stabilises the bouncing of the gravity centre, being both under forces originating from the foot towards the pelvis and vice versa. This modulates the impact such that modifications in the neurologic pattern of the patellar reflex can indicate biomechanical dysfunctions of the pelvis.
The knee works under the compression of the body weight. The basic movement of the knee is that of flexion and extension. When the knee is flexed, it allows rotation over the longitudinal axis of the leg. In the flexed position, the knee is particularly unstable and exposed to lesions in the meniscus, whereas in extended position the knee is more vulnerable to lesions in the ligaments.
Dario Palhares & José Antônio Rodrigues
2120
Knee l igaments are naturally solicited to
counterbalance forces. Like every mechanical structure, they
have a utile life, suffering ruptures and signs of fatigue through
the excess of misuse. They also have proprioceptors that
modulate the contraction of the leg muscles. So, the reflex
arches between the ligaments and legs are lost when they are
injured, thereby predisposing to momentous discoordination
and risking the other ligaments and menisci.
However, training muscular coordination can
eventually replace good ligaments. Solely strengthening the
musculature is not enough to enhance reaction quality and
speed, but dynamic training can reduce the response time of
the musculature and the lessen the risk of lesions in other
knee structures.
Corrective exercises for the knees include exercises of
equilibrium on just one foot, equilibrium over unstable
surfaces such as an elastic bed or tatami, global exercises of
coordination, strengthening the legs and gluteus and
modifications in the position of the feet. When the axial
muscles are weak and unconditioned, the knees start to be
solicited not only as a point of support, but as a propulsion
spring, which overloads the ligaments, reducing their utile
life.
THE PELVIS
The pelvis is the region of the trunk situated below the
abdomen where the trunk and legs are linked. The joints of
the pelvis are very stable and strong. The pelvis contains the
reproductive organs and inferior parts of the urinary and
digestive systems, supports the body weight, is the place for
the delivery of a baby and is the point of origin of many
muscles.
The pelvis is the most important element for posture.
Human bipedalism has positioned the gravity centre close to
Elemental Exercises of the Corrective Biogym
Foot pain generates antalgic gaits, resulting in
abnormal patterns of movement and alignment in the
complex make up of the foot, leg and hip. Such abnormal
patterns can result in stress and overload across the
locomotor system and can be responsible, for example, for
shoulder or elbow pain.
During childhood, the growth of the inferior
members is not simultaneous, and differences of up to 5 mm
in the length of the legs are physiological. Over this value, the
differences of length provoke disequilibrium in the whole
body.
THE KNEES
The knee is the biggest and most complex joint of the
human body. Like the spine, it conciliates two opposing
functions: flexibility and stability. However, whereas the spine
is protected and covered by strong and potent muscles, the
knee is protected and stabilised only by tendons, capsules and
ligaments, and these are all tissues with the reduced ability for
regeneration. This explains why, especially for professional
athletes, lesions in the knee are prevalent and a major cause
for stopping participation in competitive sports.
The knee reduces and stabilises the bouncing of the gravity centre, being both under forces originating from the foot towards the pelvis and vice versa. This modulates the impact such that modifications in the neurologic pattern of the patellar reflex can indicate biomechanical dysfunctions of the pelvis.
The knee works under the compression of the body weight. The basic movement of the knee is that of flexion and extension. When the knee is flexed, it allows rotation over the longitudinal axis of the leg. In the flexed position, the knee is particularly unstable and exposed to lesions in the meniscus, whereas in extended position the knee is more vulnerable to lesions in the ligaments.
Dario Palhares & José Antônio Rodrigues
2120
abdomen protrudes because of lumbar hyperlordosis, the
knees are projected backwards and the plantar arches are
compressed. These compensations alleviate the general
muscular work, but overload the ligaments. In this way, the
deconditioning of the muscles is a major cause of bad posture
and painful symptoms.
THE SPINE AND UPPER MEMBERS
The spine is submitted and responsive to complex
forces, since it not only conciliates contradictory mechanical
properties – stability and flexibility – but also half of the body
weight is equilibrated over the lumbar portion. Stability is
provided by its strong structure and flexibility is given to the
structure of superimposed vertebras. The spine presents
three functions: static equilibrium, dynamic equilibrium and
spinal cord protection. It also transfers the forces originated
by the movements of the head to the pelvis, allowing the
coordination of the movements of the head, trunk and legs.
The anterior portion of the column is structured in
such a way to support the body weight and reduce shocks.
The anterior elements – vertebral body and vertebral disc –
sustain the body, whereas the posterior elements – joints and
neural arches – are responsible for mobility.
In a static erect posture, the spine presents two
flexible curves (cervical and lumbar) and two rigid ones
(thoracic and coccyx). In a normal and healthy situation, all
the curves are placed at the centre of the medium line of
gravity. The spinal curves give the anti-gravitational action of
the erector muscles that are developed when learning to
stand in childhood. The physiological curves allow the spine
to have a higher flexibility and ability to absorb shocks at the
same time as keeping the muscular tonus and providing
adequate stability for the intervertebral joints.
Elemental Exercises of the Corrective Biogym
the S2 vertebra, thereby inside the pelvis. The action of the
pelvis in sustaining the body explains why the handling of
weights in the sitting position is more stressful to the spine
than in the standing position. In the standing position, the
pelvic structure counterbalances the handled weights,
whereas in the sitting position almost all the pressures are
supported only by the spine.
The pelvis moves to keep the equilibrium between
the upper and lower body. The forces originating in the legs
are transmitted to the pelvis before reaching the spine. Thus,
the pelvis is crucial for the equilibrium of the column. Any
malfunction of the pelvis lowers the ability to compensate the
forces that reach the spine.
The strong muscle groups of the pelvis are
responsible for the high muscular tonus during rest periods.
Situations where the abdominal pressure increases (such as
coughing or sneezing) are counterbalanced by a reflex
contraction of the muscles of the pelvic floor. Chronically, all
situations where abdominal pressure overloads the
musculature of the pelvic floor, which can weaken and
become exhausted, result in a loss of function.
Bipedalism is a condition of unstable equilibrium that
needs continuous control and adaptation. Walking is a
controlled fall. In normal walking there is a coordinated flow
of muscular activity that begins proximally and then goes into
a distal direction. This is the physiological basis of the idea that
strengthening the musculature is better started with exercises
that work the proximal regions so that the structures are
strong enough to sustain more distal muscles that then
strengthen. In other words, the distal muscles are not
naturally able to get more powerful than the proximal ones.
The centre of gravity is continuously moving, even
with respiratory movements. Thus, the whole body has the
natural tendency to lower the centre of gravity to facilitate the
equilibrium: the head is projected towards the floor, the
Dario Palhares & José Antônio Rodrigues
2322
abdomen protrudes because of lumbar hyperlordosis, the
knees are projected backwards and the plantar arches are
compressed. These compensations alleviate the general
muscular work, but overload the ligaments. In this way, the
deconditioning of the muscles is a major cause of bad posture
and painful symptoms.
THE SPINE AND UPPER MEMBERS
The spine is submitted and responsive to complex
forces, since it not only conciliates contradictory mechanical
properties – stability and flexibility – but also half of the body
weight is equilibrated over the lumbar portion. Stability is
provided by its strong structure and flexibility is given to the
structure of superimposed vertebras. The spine presents
three functions: static equilibrium, dynamic equilibrium and
spinal cord protection. It also transfers the forces originated
by the movements of the head to the pelvis, allowing the
coordination of the movements of the head, trunk and legs.
The anterior portion of the column is structured in
such a way to support the body weight and reduce shocks.
The anterior elements – vertebral body and vertebral disc –
sustain the body, whereas the posterior elements – joints and
neural arches – are responsible for mobility.
In a static erect posture, the spine presents two
flexible curves (cervical and lumbar) and two rigid ones
(thoracic and coccyx). In a normal and healthy situation, all
the curves are placed at the centre of the medium line of
gravity. The spinal curves give the anti-gravitational action of
the erector muscles that are developed when learning to
stand in childhood. The physiological curves allow the spine
to have a higher flexibility and ability to absorb shocks at the
same time as keeping the muscular tonus and providing
adequate stability for the intervertebral joints.
Elemental Exercises of the Corrective Biogym
the S2 vertebra, thereby inside the pelvis. The action of the
pelvis in sustaining the body explains why the handling of
weights in the sitting position is more stressful to the spine
than in the standing position. In the standing position, the
pelvic structure counterbalances the handled weights,
whereas in the sitting position almost all the pressures are
supported only by the spine.
The pelvis moves to keep the equilibrium between
the upper and lower body. The forces originating in the legs
are transmitted to the pelvis before reaching the spine. Thus,
the pelvis is crucial for the equilibrium of the column. Any
malfunction of the pelvis lowers the ability to compensate the
forces that reach the spine.
The strong muscle groups of the pelvis are
responsible for the high muscular tonus during rest periods.
Situations where the abdominal pressure increases (such as
coughing or sneezing) are counterbalanced by a reflex
contraction of the muscles of the pelvic floor. Chronically, all
situations where abdominal pressure overloads the
musculature of the pelvic floor, which can weaken and
become exhausted, result in a loss of function.
Bipedalism is a condition of unstable equilibrium that
needs continuous control and adaptation. Walking is a
controlled fall. In normal walking there is a coordinated flow
of muscular activity that begins proximally and then goes into
a distal direction. This is the physiological basis of the idea that
strengthening the musculature is better started with exercises
that work the proximal regions so that the structures are
strong enough to sustain more distal muscles that then
strengthen. In other words, the distal muscles are not
naturally able to get more powerful than the proximal ones.
The centre of gravity is continuously moving, even
with respiratory movements. Thus, the whole body has the
natural tendency to lower the centre of gravity to facilitate the
equilibrium: the head is projected towards the floor, the
Dario Palhares & José Antônio Rodrigues
2322
performed together with a perfect mechanical action of the
spine.
The cervical spine supports and provides movements
to the head. This region has the greatest amplitude of
movements of the spine. In this way, since an alteration in one
of the spine curves results in modifications in the other curves
and also since part of the cervical musculature originates in
other portions of the spine, there is a clear intrinsic functional
relationship between the neck and back. To emphasise, a
programme for correcting problems in the cervical spine
must include exercises for the back and consequently for the
pelvis. Notwithstanding, abnormal kyphoses are hallmarks of
weakness of the whole body musculature.
The spine, being the support of the body, is frequently
exposed to overloads. The lumbar region is particularly an
organ of shock and a precocious indicator that the locomotor
system is under fatigue and/or overload.
Functionally, the vertebral lesion is characterised by
the abnormal position or movement of one vertebra over the
other. Basically, there might be local or global impediments of
extension, flexion and lateral flexion. In cases of slight lesion
or fatigue in any structure of the spine, the surrounding
musculature enters into a tetanic contraction, which is at the
same time painful and protective, acting as a physiological tie.
In fact, all the mechanisms of lumbar pain, such as
distensions, disc hernias and traumatic bone lesions, result
from the tetanic contraction of the paravertebral muscles.
The most obvious cause of lesions of the spine is an
excess of work. However, inactivity is more prevalent and
more dangerous than effort. Inactivity results in muscular
atrophy and neuromuscular incoordination. An inactive
person is then exposed to the fact that the simple daily use of
the spine becomes an excess of work. In other words, the
senility of the spine is mostly due to inactivity than to the
simple passing of years.
Elemental Exercises of the Corrective Biogym
The ant i -gravi tat ional musculature works
continuously, i.e. during rest, during movement, during sleep
and during wakefulness. At each instant, muscular action is
started and corrected by proprioceptive stimuli that
immediately try to keep the gravity centre in a stable position.
However, since bipedalism is still under evolution,
physiological weaknesses of the anti-gravitational muscles
can be found in the abdominal and neck musculatures,
indicating the continuous need to strengthen.
The resistance of the spine is grown by the vertebral
ligaments. These ligaments are present longitudinally in the
spine and reduce the excessive mobility of any vertebra by
impeding significant sliding. The physiological flexion of the
spine requires from the posterior longitudinal ligament the
same degree of resistance as that from the paravertebral
muscles.
In the spine, there are three lines of forces: the
anteroposterior line that originates in the foramen magnum
and goes to the coccyx, the posteroanterior line that
originates in the foramen magnum, passes the anterior
border of L2–L3 and is halved in the acetabulum and the
medium line of gravity that forms an upper triangle in C3 to C6
and an inferior triangle in L1 to L4. If one triangle moves to
one side, the other moves to the opposite side to compensate
for the deviation. Then, the gravity centre is kept inside the
basis provided by the feet.
The whole spine is equilibrated over the sacrum.
Thus, a hyperlordosis can only be achieved by movements
from the pelvis. The angle of the pelvis is the key for posture.
The movements of the spine are a complex of neuromuscular
activities over a mechanical structure. Thus, bad postures can
result from a structural deviation or a repeated bad habit.
In the same way, a good habit can be learned and
perfected by well performed exercises and corrections in
daily attitudes. The neuromuscular work must be precise and
Dario Palhares & José Antônio Rodrigues
2524
performed together with a perfect mechanical action of the
spine.
The cervical spine supports and provides movements
to the head. This region has the greatest amplitude of
movements of the spine. In this way, since an alteration in one
of the spine curves results in modifications in the other curves
and also since part of the cervical musculature originates in
other portions of the spine, there is a clear intrinsic functional
relationship between the neck and back. To emphasise, a
programme for correcting problems in the cervical spine
must include exercises for the back and consequently for the
pelvis. Notwithstanding, abnormal kyphoses are hallmarks of
weakness of the whole body musculature.
The spine, being the support of the body, is frequently
exposed to overloads. The lumbar region is particularly an
organ of shock and a precocious indicator that the locomotor
system is under fatigue and/or overload.
Functionally, the vertebral lesion is characterised by
the abnormal position or movement of one vertebra over the
other. Basically, there might be local or global impediments of
extension, flexion and lateral flexion. In cases of slight lesion
or fatigue in any structure of the spine, the surrounding
musculature enters into a tetanic contraction, which is at the
same time painful and protective, acting as a physiological tie.
In fact, all the mechanisms of lumbar pain, such as
distensions, disc hernias and traumatic bone lesions, result
from the tetanic contraction of the paravertebral muscles.
The most obvious cause of lesions of the spine is an
excess of work. However, inactivity is more prevalent and
more dangerous than effort. Inactivity results in muscular
atrophy and neuromuscular incoordination. An inactive
person is then exposed to the fact that the simple daily use of
the spine becomes an excess of work. In other words, the
senility of the spine is mostly due to inactivity than to the
simple passing of years.
Elemental Exercises of the Corrective Biogym
The ant i -gravi tat ional musculature works
continuously, i.e. during rest, during movement, during sleep
and during wakefulness. At each instant, muscular action is
started and corrected by proprioceptive stimuli that
immediately try to keep the gravity centre in a stable position.
However, since bipedalism is still under evolution,
physiological weaknesses of the anti-gravitational muscles
can be found in the abdominal and neck musculatures,
indicating the continuous need to strengthen.
The resistance of the spine is grown by the vertebral
ligaments. These ligaments are present longitudinally in the
spine and reduce the excessive mobility of any vertebra by
impeding significant sliding. The physiological flexion of the
spine requires from the posterior longitudinal ligament the
same degree of resistance as that from the paravertebral
muscles.
In the spine, there are three lines of forces: the
anteroposterior line that originates in the foramen magnum
and goes to the coccyx, the posteroanterior line that
originates in the foramen magnum, passes the anterior
border of L2–L3 and is halved in the acetabulum and the
medium line of gravity that forms an upper triangle in C3 to C6
and an inferior triangle in L1 to L4. If one triangle moves to
one side, the other moves to the opposite side to compensate
for the deviation. Then, the gravity centre is kept inside the
basis provided by the feet.
The whole spine is equilibrated over the sacrum.
Thus, a hyperlordosis can only be achieved by movements
from the pelvis. The angle of the pelvis is the key for posture.
The movements of the spine are a complex of neuromuscular
activities over a mechanical structure. Thus, bad postures can
result from a structural deviation or a repeated bad habit.
In the same way, a good habit can be learned and
perfected by well performed exercises and corrections in
daily attitudes. The neuromuscular work must be precise and
Dario Palhares & José Antônio Rodrigues
2524
Regarding the types of exercises, the development of
physics in the 17th century raised a mechanicist vision of the
musculoskeletal system: the paradigm that persists nowadays
is that the locomotor system is a machine of force with simple
levers. This paradigm is reflected when exercises are
performed only in straight and simple directions, the
progression being essentially the relationship between
volume and intensity.
In human motricity, f ive components are
inseparable: coordination, flexibility, force, speed and
resistance. In each exercise, physical diversification is
frequently observed, which is why the 'predominant modes of
motor solicitation' are deployed. Each movement is the result
of a coordinated interaction among the muscles, local
neurological control and brain control. Although motor
actions are classified according to the emphasis on force,
speed, coordination, the activation of the cardio-respiratory
system or the mobilisation of one or more modes of energy for
the work, there are no precise limits among the groups of
exercises that pertain to more than one group.
Coordination is the synergic action of the central and
local nervous system and the musculature in a sequence of
movements. The better the quality of the coordination, the
easier and the more precise is the movement. This lowers
energetic consumption, fatigue level and the risk of lesions.
Precise coordination is even more important in more
complex movements.
There is an intramuscular coordination, expressing
the neuromuscular activation, inside the muscle and
coordination for the whole musculature. Many muscles cover
more than one articulation, sometimes exerting antagonistic
functions according to the angle, degree of contraction or
degree of elongation. Even more localised movements are
influenced by the muscles and close articulations. The
coordination, thus, is not just a sequence of muscles to be
solicited, but a complete whole that must act synergically.
Elemental Exercises of the Corrective Biogym
The shoulder is the connection zone between the
trunk and hands. It allows both the refined gestures of
precision and the lifting of weights. It is the articulation with
the most diverse amplitude and types of movements.
However, it is the most unstable and has the worst mechanical
efficiency. The functional unit of the shoulder is a complex
made up of suspended articulations, which is related to the
description of numerous syndromes of lesions of the
surrounding muscles. Generally, the point of support and the
point of effort are close to each other, which explains the low
mechanical efficiency for lifting weights and the high
precision of movements.
The movements of the arms generate forces that are
transmitted to the spine. The predominance of one arm over
the other provokes in the clavicles a tension of torsion that is
propagated over the whole locomotor system. In bipedalism,
this aspect demands continuous exercises to compensate.
The bilateral symmetry of the body demands the
predominance of one side over the other to quicken the
manipulation reflexes but this also generates asymmetrical
forces that overload the system, reducing its utile time.
THE MOTRICITY
Since the first texts on gymnastics in Ancient Greece,
exercises have been classified as a simple combination of
preparation and application. Using the correct technique has
also been emphasised, which represents at least the beauty of
a determined movement. Also, analytical descriptions of
exercise amounts and targets have been organised according
to the resulting effects (development of shoulders,
development of legs, flexibility). The exercises were
graduated in terms of difficulty and complexity and divided
into series. Summarising, the basis of modern gymnastics has
been described since then.
Dario Palhares & José Antônio Rodrigues
2726
Regarding the types of exercises, the development of
physics in the 17th century raised a mechanicist vision of the
musculoskeletal system: the paradigm that persists nowadays
is that the locomotor system is a machine of force with simple
levers. This paradigm is reflected when exercises are
performed only in straight and simple directions, the
progression being essentially the relationship between
volume and intensity.
In human motricity, f ive components are
inseparable: coordination, flexibility, force, speed and
resistance. In each exercise, physical diversification is
frequently observed, which is why the 'predominant modes of
motor solicitation' are deployed. Each movement is the result
of a coordinated interaction among the muscles, local
neurological control and brain control. Although motor
actions are classified according to the emphasis on force,
speed, coordination, the activation of the cardio-respiratory
system or the mobilisation of one or more modes of energy for
the work, there are no precise limits among the groups of
exercises that pertain to more than one group.
Coordination is the synergic action of the central and
local nervous system and the musculature in a sequence of
movements. The better the quality of the coordination, the
easier and the more precise is the movement. This lowers
energetic consumption, fatigue level and the risk of lesions.
Precise coordination is even more important in more
complex movements.
There is an intramuscular coordination, expressing
the neuromuscular activation, inside the muscle and
coordination for the whole musculature. Many muscles cover
more than one articulation, sometimes exerting antagonistic
functions according to the angle, degree of contraction or
degree of elongation. Even more localised movements are
influenced by the muscles and close articulations. The
coordination, thus, is not just a sequence of muscles to be
solicited, but a complete whole that must act synergically.
Elemental Exercises of the Corrective Biogym
The shoulder is the connection zone between the
trunk and hands. It allows both the refined gestures of
precision and the lifting of weights. It is the articulation with
the most diverse amplitude and types of movements.
However, it is the most unstable and has the worst mechanical
efficiency. The functional unit of the shoulder is a complex
made up of suspended articulations, which is related to the
description of numerous syndromes of lesions of the
surrounding muscles. Generally, the point of support and the
point of effort are close to each other, which explains the low
mechanical efficiency for lifting weights and the high
precision of movements.
The movements of the arms generate forces that are
transmitted to the spine. The predominance of one arm over
the other provokes in the clavicles a tension of torsion that is
propagated over the whole locomotor system. In bipedalism,
this aspect demands continuous exercises to compensate.
The bilateral symmetry of the body demands the
predominance of one side over the other to quicken the
manipulation reflexes but this also generates asymmetrical
forces that overload the system, reducing its utile time.
THE MOTRICITY
Since the first texts on gymnastics in Ancient Greece,
exercises have been classified as a simple combination of
preparation and application. Using the correct technique has
also been emphasised, which represents at least the beauty of
a determined movement. Also, analytical descriptions of
exercise amounts and targets have been organised according
to the resulting effects (development of shoulders,
development of legs, flexibility). The exercises were
graduated in terms of difficulty and complexity and divided
into series. Summarising, the basis of modern gymnastics has
been described since then.
Dario Palhares & José Antônio Rodrigues
2726
Regarding the speed of exercises, slower movements
are safer and this should be indicated to beginners. In fact,
independent of the speed of a movement, the search must
focus on refined and perfect control. The refined control of a
movement is obtained through a continuous and supervised
practice and is the best factor for ensuring the safety of
physical activity.
Elemental Exercises of the Corrective Biogym
When learning and adapting to a gym program,
motor and respiratory coordination is increased. The
beginner experiences a rapid growth of force soon after the
first classes, and this is conditioned exclusively to the
amelioration of intramuscular coordination. The
hypertrophy induced by the exercise is a slow and continuous
process related to the progression of intensity and/or volume.
However, exceeding a determined limit causes the exercises
to become hurtful and the practitioner experiences signs of
fatigue and loss of the previously acquired performance. This
is known as overtraining.
Muscular fatigue is the reversible reduction in
functional ability due to an excess of work. The time interval
for the appearance of fatigue varies according to the quality
and quantity of muscular solicitation. Characteristic signs of
fatigue include a reduction in the ability to exert effort,
delayed and insecure motricity, incoordination and an
increase in reaction times. Regarding manual labour, the
Medicine of Work defines the limit of fatigue as the amount of
work that can be completed continuously for eight daily
hours.
Flexibility is related to the amplitude of articular
movement. In general, these articulations allow movements
that are much greater than usual daily use. High flexibility
reduces the risk of injuring muscular fibres during abrupt
movements. Furthermore, women are naturally more flexible
than men for the same level of fitness. Higher body
temperatures favour this flexibility.
A gym that trains only force reduces flexibility because of
mechanical reasons. Flexibility must not be mistaken for
hypermobility. Hypermobility is the flatness of the ligaments
that, although allowing high amplitudes of movements, is
inefficient at restricting an excess of mobility, thereby
propitiating the chance of injuries.
Dario Palhares & José Antônio Rodrigues
2928
Regarding the speed of exercises, slower movements
are safer and this should be indicated to beginners. In fact,
independent of the speed of a movement, the search must
focus on refined and perfect control. The refined control of a
movement is obtained through a continuous and supervised
practice and is the best factor for ensuring the safety of
physical activity.
Elemental Exercises of the Corrective Biogym
When learning and adapting to a gym program,
motor and respiratory coordination is increased. The
beginner experiences a rapid growth of force soon after the
first classes, and this is conditioned exclusively to the
amelioration of intramuscular coordination. The
hypertrophy induced by the exercise is a slow and continuous
process related to the progression of intensity and/or volume.
However, exceeding a determined limit causes the exercises
to become hurtful and the practitioner experiences signs of
fatigue and loss of the previously acquired performance. This
is known as overtraining.
Muscular fatigue is the reversible reduction in
functional ability due to an excess of work. The time interval
for the appearance of fatigue varies according to the quality
and quantity of muscular solicitation. Characteristic signs of
fatigue include a reduction in the ability to exert effort,
delayed and insecure motricity, incoordination and an
increase in reaction times. Regarding manual labour, the
Medicine of Work defines the limit of fatigue as the amount of
work that can be completed continuously for eight daily
hours.
Flexibility is related to the amplitude of articular
movement. In general, these articulations allow movements
that are much greater than usual daily use. High flexibility
reduces the risk of injuring muscular fibres during abrupt
movements. Furthermore, women are naturally more flexible
than men for the same level of fitness. Higher body
temperatures favour this flexibility.
A gym that trains only force reduces flexibility because of
mechanical reasons. Flexibility must not be mistaken for
hypermobility. Hypermobility is the flatness of the ligaments
that, although allowing high amplitudes of movements, is
inefficient at restricting an excess of mobility, thereby
propitiating the chance of injuries.
Dario Palhares & José Antônio Rodrigues
2928
THE POSTURAL EXAMINATION
Although the human posture varies every second, the
terminology 'postural examination' is used to mean a person
in a standing position with their feet together. This is a position
where body deformities can be evidenced, but in the general
practice this does not seem to be a good method. Basically, a
perfect posture is imagined and the person is compared to this
perfect image. Also, keeping the feet together is not a daily
common posture. So, in research about postural deviations
using this method, the control group presents an incidence of
up to 95% of deviations, and it is not clear if they are real
deviations or an adaptation to an unused posture. Even
considering that the human posture is still under evolution, to
consider that almost the whole population presents
deviations from the normality does not suggest any
semiological information.
Methods for the static postural examination include
the square and the automatic step. Dynamic evaluations
include computerised analysis that describes the angles of the
feet, the knees and so on.
In the context of a gym class, the postural examination
is undertaken in a dynamic situation. Is the body correctly
aligned? Is the practitioner correctly performing the exercise?
THE POSTURAL EXAMINATION
Although the human posture varies every second, the
terminology 'postural examination' is used to mean a person
in a standing position with their feet together. This is a position
where body deformities can be evidenced, but in the general
practice this does not seem to be a good method. Basically, a
perfect posture is imagined and the person is compared to this
perfect image. Also, keeping the feet together is not a daily
common posture. So, in research about postural deviations
using this method, the control group presents an incidence of
up to 95% of deviations, and it is not clear if they are real
deviations or an adaptation to an unused posture. Even
considering that the human posture is still under evolution, to
consider that almost the whole population presents
deviations from the normality does not suggest any
semiological information.
Methods for the static postural examination include
the square and the automatic step. Dynamic evaluations
include computerised analysis that describes the angles of the
feet, the knees and so on.
In the context of a gym class, the postural examination
is undertaken in a dynamic situation. Is the body correctly
aligned? Is the practitioner correctly performing the exercise?
This can explain, for example, situations where one
knee develops osteoarthritis before the other or one shoulder
is weaker than the other. These situations represent individual
reactions to postural deviations.
The Method of the Imagined Square can be applied
to people that present at least one healthy vertical line and an
intact nervous system. Figure 2 cannot explain, for example, a
person that has fractured both ankles. In the case of severe
nervous injuries (generally in automobile accidents), the
posture behaves in a different manner from the instantaneous
compensation of deviations. In the absence of a nervous
system integrating the musculature, the compensation of
deviations is lost.
In the context of functional gyms, the evaluation of
structured lesions should focus on the limitations they
provoke. For example, how does this varus interfere with the
person's life? What exercises will present more difficulties? In
what sense does this disc herniation impede movement? Is
there a difficulty flexing the spine? In stretching?
Thus, the Imagined Square is useful for detecting
asymmetries, and the excess of curves can be highlighted to
the practitioner and systematically corrected, especially
during static positions. It can also quantify gym progress to
correct the functional disturbances of lesions.
Elemental Exercises of the Corrective Biogym
Eyes
Shoulders
Hips
Knees
Ankles
Figure 1: Diagram of the Imagined Square. The body is represented
by a cylinder to remind that the postural exam is done in three
dimensionas. The examiner draws imaginary horizontal lines over
By the way, what exactly is the correct execution of an
exercise?
To answer these questions, two basic concepts of
postural physiology must be borne in mind: the integrity of the
posture and the compensation of deviations, where
asymmetries represent a harmful element to the whole body.
We have proposed and published one method for
postural analysis, the Method of the Imagined Square. The
statistical indexes of concordance point out that this method
is useful (as are practically almost all manoeuvres of physical
examination) for detecting conspicuous deviations. In the
context of functional gymnastics, evident deviations must be
corrected. The detection of the details of angles is not
reproducible by unarmed eyes. Anyway, there is no
correlation between postural deviations and osteomuscular
symptoms. For example, idiopathic juvenile scoliosis is a
deforming condition that is painless.
In the Method of the Imagined Square, the examiner
draws, mentally, a square over the examined person (Figure
1). They then look at these principal lines to see whether the
movement in the shoulders, hips, knees, ankles and so on is
symmetrical. So, not only in a standing position, but also
during an exercise, body segments can be observed and
evaluated. In particular, running and jumping exercises are
simple manoeuvres for highlighting weakness and global
muscular asymmetries.
The examiner should keep in mind that when a
deviation is observed in any region that all the structure is
under tension and that it is highly probable that other
deviations in other regions will be seen. Body movements
occur in a triplane: scoliosis, for example, is accompanied by
axial rotations, not only by lateral torsions. Figure 2 illustrates
a person who has suffered an acute torticollis or an acute
torsion in an ankle. The diagram shows that line by line the
body presents deviations to compensate for this problem.
Dario Palhares & José Antônio Rodrigues
3332
This can explain, for example, situations where one
knee develops osteoarthritis before the other or one shoulder
is weaker than the other. These situations represent individual
reactions to postural deviations.
The Method of the Imagined Square can be applied
to people that present at least one healthy vertical line and an
intact nervous system. Figure 2 cannot explain, for example, a
person that has fractured both ankles. In the case of severe
nervous injuries (generally in automobile accidents), the
posture behaves in a different manner from the instantaneous
compensation of deviations. In the absence of a nervous
system integrating the musculature, the compensation of
deviations is lost.
In the context of functional gyms, the evaluation of
structured lesions should focus on the limitations they
provoke. For example, how does this varus interfere with the
person's life? What exercises will present more difficulties? In
what sense does this disc herniation impede movement? Is
there a difficulty flexing the spine? In stretching?
Thus, the Imagined Square is useful for detecting
asymmetries, and the excess of curves can be highlighted to
the practitioner and systematically corrected, especially
during static positions. It can also quantify gym progress to
correct the functional disturbances of lesions.
Elemental Exercises of the Corrective Biogym
Eyes
Shoulders
Hips
Knees
Ankles
Figure 1: Diagram of the Imagined Square. The body is represented
by a cylinder to remind that the postural exam is done in three
dimensionas. The examiner draws imaginary horizontal lines over
By the way, what exactly is the correct execution of an
exercise?
To answer these questions, two basic concepts of
postural physiology must be borne in mind: the integrity of the
posture and the compensation of deviations, where
asymmetries represent a harmful element to the whole body.
We have proposed and published one method for
postural analysis, the Method of the Imagined Square. The
statistical indexes of concordance point out that this method
is useful (as are practically almost all manoeuvres of physical
examination) for detecting conspicuous deviations. In the
context of functional gymnastics, evident deviations must be
corrected. The detection of the details of angles is not
reproducible by unarmed eyes. Anyway, there is no
correlation between postural deviations and osteomuscular
symptoms. For example, idiopathic juvenile scoliosis is a
deforming condition that is painless.
In the Method of the Imagined Square, the examiner
draws, mentally, a square over the examined person (Figure
1). They then look at these principal lines to see whether the
movement in the shoulders, hips, knees, ankles and so on is
symmetrical. So, not only in a standing position, but also
during an exercise, body segments can be observed and
evaluated. In particular, running and jumping exercises are
simple manoeuvres for highlighting weakness and global
muscular asymmetries.
The examiner should keep in mind that when a
deviation is observed in any region that all the structure is
under tension and that it is highly probable that other
deviations in other regions will be seen. Body movements
occur in a triplane: scoliosis, for example, is accompanied by
axial rotations, not only by lateral torsions. Figure 2 illustrates
a person who has suffered an acute torticollis or an acute
torsion in an ankle. The diagram shows that line by line the
body presents deviations to compensate for this problem.
Dario Palhares & José Antônio Rodrigues
3332
PRINCIPLES OF FUNCTIONAL GYMS
Gyms can methodically and progressively increase
the abilities of the locomotor system. The less desenvolved
the muscular resistance, the less the time before a given
muscle presents signs of fatigue. The absence or inefficiency
of a tired muscle overloads other muscular groups, which
then also suffer fatigue, producing a cascade effect.
Moreover, the less flexible the muscles, the greater the
probability of suffering from excessive tension during daily
activities. Sedentary persons from the point of view of the
cardio-respiratory system are also sedentary from the point of
view of the musculature and joints. Persons with better
cardio-respiratory conditioning present fewer osteomuscular
symptoms. In addition, the greater the variety of movements,
the greater the possibility of learning and developing new
movements.
Besides the preventive aspect, gyms can also be
therapeutic. Treatments for acute muscular pain are very old
and include massages, heat, cold, cataplasms and rest.
However, people suffering from chronic painful syndromes
can benefit from functional gymnastics that are
therapeutically indispensable and, in many cases, the only
possibility for the definite alleviation of the pain. Progression
eyes, shoulders, hips, knees and ankles. The vertical central line
represents the spine and the lateral vertical lines are the lateral limits
of the body.
Eyes
Shoulders
Hips
Knees
Ankles
Figure 2: Diagram showing the compensation of deviations. This
diagram can be applied to a person with intact neuronal reflexes and
a strong lateral vertical line to support the damaged vertical line. For
example, a torticollis, a scoliosis or a torsion of the ankle: the
deviations are compensated line by line, in a tridimensional
movement.
Dario Palhares & José Antônio Rodrigues
34
PRINCIPLES OF FUNCTIONAL GYMS
Gyms can methodically and progressively increase
the abilities of the locomotor system. The less desenvolved
the muscular resistance, the less the time before a given
muscle presents signs of fatigue. The absence or inefficiency
of a tired muscle overloads other muscular groups, which
then also suffer fatigue, producing a cascade effect.
Moreover, the less flexible the muscles, the greater the
probability of suffering from excessive tension during daily
activities. Sedentary persons from the point of view of the
cardio-respiratory system are also sedentary from the point of
view of the musculature and joints. Persons with better
cardio-respiratory conditioning present fewer osteomuscular
symptoms. In addition, the greater the variety of movements,
the greater the possibility of learning and developing new
movements.
Besides the preventive aspect, gyms can also be
therapeutic. Treatments for acute muscular pain are very old
and include massages, heat, cold, cataplasms and rest.
However, people suffering from chronic painful syndromes
can benefit from functional gymnastics that are
therapeutically indispensable and, in many cases, the only
possibility for the definite alleviation of the pain. Progression
eyes, shoulders, hips, knees and ankles. The vertical central line
represents the spine and the lateral vertical lines are the lateral limits
of the body.
Eyes
Shoulders
Hips
Knees
Ankles
Figure 2: Diagram showing the compensation of deviations. This
diagram can be applied to a person with intact neuronal reflexes and
a strong lateral vertical line to support the damaged vertical line. For
example, a torticollis, a scoliosis or a torsion of the ankle: the
deviations are compensated line by line, in a tridimensional
movement.
Dario Palhares & José Antônio Rodrigues
34
A child has a great flexibility of the tissues and
vestibular system. During childhood, rotation is usually
followed by pleasant sensations, whereas for adults rotation is
followed by nausea and deeply unpleasant sensations. The
less the vestibular system is worked, the faster it will lose its
flexibility, until an end point where slight corporal rotations
are followed by body disequilibrium, vertigo and nausea. All
head movements mobilise and exercise the vestibular system.
In this way, proprioception (on which the body equilibrium
depends completely) can be worked both in static and
dynamic situations. The intensity for challenging the body
equilibrium can be varied according a reduction in the
surface of support, an application of an external weight or a
position that moves the centre of gravity of the body.
The sequence of a functional gym is started by
warming up, continued by global exercises, followed by
specific exercises and ended with relaxing and mental
concentration exercises. In gym classes, some exercises are
designed for couples or groups, but the safer way to mobilise a
painful joint is active movement within the amplitude that a
warmed body can allow.
The corrective gym program should not focus only on
the specific problem of the practitioner, but strengthen and
stretch the musculature as a whole, in such a way that the
person finds its own axis of equilibrium.
Therefore, the following programs are inadequate:
programs to correct only the feet without working with the
pelvis; to strengthen the arms without strengthening and
stretching the shoulders and neck; and to strengthen the
upper members without strengthening the pelvis, the inferior
members and the spine.
In a holistic vision of the locomotor system, the initial
force provided by the gyms is concentrated on the pelvis.
Then, the force evolves towards the feet and the neck. At the
same time, the shoulders get stronger and the force evolves
Elemental Exercises of the Corrective Biogym
is personal and continuous. It is not possible to expect perfect
results over a short period because functional corrections
need a complete rearrangement.
A peculiar situation is pregnancy, when lumbar and
cervical pain is frequent and follows an individualised
pattern, with some pregnant women suffering more
symptoms than others. During pregnancy, the analgesic
function of physical exercise is ambiguous: some pregnant
women show maximal benefits after adhering to a gym
programme. In general, a pregnant woman must not be inert
but also must not submit to extenuating exercise. The safest
exercises are those of low intensity and volume. Professionals
that work with pregnant women should keep in mind that if a
problem in the pregnancy occurs (bleeding, miscarriage,
placental abruption) the vigorous exercise will be pointed out
as the causative agent of the event, even if it had nothing to do
with it. Pregnant women that exercised in gyms for at least two
years before the pregnancy can continue with their programs
of exercise, but should avoid any progression in volume
and/or intensity. Ideally, pregnant women after the first
trimester should go to classes specifically for them.
Regarding the musculoskeletal system, the aims of a
corrective gym program are analgesia, gain of movement,
gain of muscular force, proprioception (self-knowledge of the
body), muscular resistance, functional motor learning and
body equilibrium. In particular, the Corrective Biogym
proposes general physical preparation to develop global
motor abilities and a harmonious development of the body
movements.
Besides harmonising the development of the
musculoskeletal system, the effects of the exercises include
the enhancement of the glycolipidic profile, cardiovascular
resistance, arterial function, venous return and pulmonary
function as well as the flexibility of the vestibular system.
Dario Palhares & José Antônio Rodrigues
3736
A child has a great flexibility of the tissues and
vestibular system. During childhood, rotation is usually
followed by pleasant sensations, whereas for adults rotation is
followed by nausea and deeply unpleasant sensations. The
less the vestibular system is worked, the faster it will lose its
flexibility, until an end point where slight corporal rotations
are followed by body disequilibrium, vertigo and nausea. All
head movements mobilise and exercise the vestibular system.
In this way, proprioception (on which the body equilibrium
depends completely) can be worked both in static and
dynamic situations. The intensity for challenging the body
equilibrium can be varied according a reduction in the
surface of support, an application of an external weight or a
position that moves the centre of gravity of the body.
The sequence of a functional gym is started by
warming up, continued by global exercises, followed by
specific exercises and ended with relaxing and mental
concentration exercises. In gym classes, some exercises are
designed for couples or groups, but the safer way to mobilise a
painful joint is active movement within the amplitude that a
warmed body can allow.
The corrective gym program should not focus only on
the specific problem of the practitioner, but strengthen and
stretch the musculature as a whole, in such a way that the
person finds its own axis of equilibrium.
Therefore, the following programs are inadequate:
programs to correct only the feet without working with the
pelvis; to strengthen the arms without strengthening and
stretching the shoulders and neck; and to strengthen the
upper members without strengthening the pelvis, the inferior
members and the spine.
In a holistic vision of the locomotor system, the initial
force provided by the gyms is concentrated on the pelvis.
Then, the force evolves towards the feet and the neck. At the
same time, the shoulders get stronger and the force evolves
Elemental Exercises of the Corrective Biogym
is personal and continuous. It is not possible to expect perfect
results over a short period because functional corrections
need a complete rearrangement.
A peculiar situation is pregnancy, when lumbar and
cervical pain is frequent and follows an individualised
pattern, with some pregnant women suffering more
symptoms than others. During pregnancy, the analgesic
function of physical exercise is ambiguous: some pregnant
women show maximal benefits after adhering to a gym
programme. In general, a pregnant woman must not be inert
but also must not submit to extenuating exercise. The safest
exercises are those of low intensity and volume. Professionals
that work with pregnant women should keep in mind that if a
problem in the pregnancy occurs (bleeding, miscarriage,
placental abruption) the vigorous exercise will be pointed out
as the causative agent of the event, even if it had nothing to do
with it. Pregnant women that exercised in gyms for at least two
years before the pregnancy can continue with their programs
of exercise, but should avoid any progression in volume
and/or intensity. Ideally, pregnant women after the first
trimester should go to classes specifically for them.
Regarding the musculoskeletal system, the aims of a
corrective gym program are analgesia, gain of movement,
gain of muscular force, proprioception (self-knowledge of the
body), muscular resistance, functional motor learning and
body equilibrium. In particular, the Corrective Biogym
proposes general physical preparation to develop global
motor abilities and a harmonious development of the body
movements.
Besides harmonising the development of the
musculoskeletal system, the effects of the exercises include
the enhancement of the glycolipidic profile, cardiovascular
resistance, arterial function, venous return and pulmonary
function as well as the flexibility of the vestibular system.
Dario Palhares & José Antônio Rodrigues
3736
anticlockwise circles, are essential for the body to slowly
recover its axis of equilibrium, since the circle is a simple,
smooth figure with a well-defined centre. The symbol
represents, schematically, the majority of the movements of
the joints: backwards and forwards, right and left, semicircles
and circles. In this way, each body segment can be exercised.
Every musculoskeletal activity is preceded by
anticipation and preparation. In appropriate conditions,
imminent tension will make the body react with the tonus and
form the correct contraction to support it. So, the practitioner
must concentrate on the execution of the exercise, especially
in the body region being worked. The ambience should
favour concentration. Noise, loud music, strong lights,
uncomfortable temperatures, dusty floors and badly
ventilated rooms do not combine with corrective gymnastics.
The mind should be free of externally exaggerated stimuli to
obtain the most correct and well-drawn exercises. Anyway,
motor exercise can be helped by mental exercise. Previous
imagining of the movement improves performance. Good
music at a comfortable volume helps gym classes but is not a
vital element.
The preparation for the exercise involves the
following stages: explanation from the teacher (when the
most relevant details should be highlighted), demonstration
of the correct execution of the exercise and routine correction
of the practitioners during the class. When learning a new
exercise, attention is focused on the rational execution of
each single element of the motor act so that it becomes
automatic, light and simple. In our experience, in the first two
classes of a new pupil, corrections are made only for very
wrong movements. The first classes are an adaptive period.
As the practitioner continues with the classes, the corrections
tend to be more constant and systematic. Beginners should
not be pressed to present the same performance as veteran
practitioners.
Elemental Exercises of the Corrective Biogym
towards the hands. This means that for alleviating painful
syndromes in the wrists and hands, sometimes an overall
workout is needed. Local treatments might not be enough.
The organism weighs and so the muscular work to
support this weight must be constant. Body positions
represent many diagrams of forces that the musculature must
support, such as standing, dorsal decubitus, ventral
decubitus, lateral decubitus, sitting, on all fours, and so on.
Each of these demands detailed and distinct manners of
muscular work.
The body can and must be light. A light body means
that the body weight represents a light load for a given
musculature. The exercises turn the body parts that initially
are heavy into the self-musculature, allowing just a few
repetitions of movements, into a lighter load, allowing 30, 50
or 100 repetitions of a given movement.
Diverse positions can be sustained for seconds,
minutes or hours. If a given posture represents the maximal
use of muscular force of a given joint, only a few seconds are
sustained. As the body becomes lighter, the self-weight
represents lighter loads, allowing it to keep a position for
minutes or even hours. Resuming, the lightness of the body
represents a good resistance to fatigue in situations where the
musculature must overcome the force of gravity.
Also, this self-lightness must present a symmetrical
aspect: equilibrium between right and left, between anterior
and posterior, between agonists and antagonists. If this
balance is not developed, injuries can arise such as
morphological alterations or bad joint positioning, with a
higher probability of lesions in tendons and cartilages.
Regarding the regimen of muscular work, the
exercises can be static (or isometric), where no apparent
movement occurs, dynamic (or isotonic), where there is an
articular movement or a composition of both. Circular
movements, involving semicircles and clockwise and
Dario Palhares & José Antônio Rodrigues
3938
anticlockwise circles, are essential for the body to slowly
recover its axis of equilibrium, since the circle is a simple,
smooth figure with a well-defined centre. The symbol
represents, schematically, the majority of the movements of
the joints: backwards and forwards, right and left, semicircles
and circles. In this way, each body segment can be exercised.
Every musculoskeletal activity is preceded by
anticipation and preparation. In appropriate conditions,
imminent tension will make the body react with the tonus and
form the correct contraction to support it. So, the practitioner
must concentrate on the execution of the exercise, especially
in the body region being worked. The ambience should
favour concentration. Noise, loud music, strong lights,
uncomfortable temperatures, dusty floors and badly
ventilated rooms do not combine with corrective gymnastics.
The mind should be free of externally exaggerated stimuli to
obtain the most correct and well-drawn exercises. Anyway,
motor exercise can be helped by mental exercise. Previous
imagining of the movement improves performance. Good
music at a comfortable volume helps gym classes but is not a
vital element.
The preparation for the exercise involves the
following stages: explanation from the teacher (when the
most relevant details should be highlighted), demonstration
of the correct execution of the exercise and routine correction
of the practitioners during the class. When learning a new
exercise, attention is focused on the rational execution of
each single element of the motor act so that it becomes
automatic, light and simple. In our experience, in the first two
classes of a new pupil, corrections are made only for very
wrong movements. The first classes are an adaptive period.
As the practitioner continues with the classes, the corrections
tend to be more constant and systematic. Beginners should
not be pressed to present the same performance as veteran
practitioners.
Elemental Exercises of the Corrective Biogym
towards the hands. This means that for alleviating painful
syndromes in the wrists and hands, sometimes an overall
workout is needed. Local treatments might not be enough.
The organism weighs and so the muscular work to
support this weight must be constant. Body positions
represent many diagrams of forces that the musculature must
support, such as standing, dorsal decubitus, ventral
decubitus, lateral decubitus, sitting, on all fours, and so on.
Each of these demands detailed and distinct manners of
muscular work.
The body can and must be light. A light body means
that the body weight represents a light load for a given
musculature. The exercises turn the body parts that initially
are heavy into the self-musculature, allowing just a few
repetitions of movements, into a lighter load, allowing 30, 50
or 100 repetitions of a given movement.
Diverse positions can be sustained for seconds,
minutes or hours. If a given posture represents the maximal
use of muscular force of a given joint, only a few seconds are
sustained. As the body becomes lighter, the self-weight
represents lighter loads, allowing it to keep a position for
minutes or even hours. Resuming, the lightness of the body
represents a good resistance to fatigue in situations where the
musculature must overcome the force of gravity.
Also, this self-lightness must present a symmetrical
aspect: equilibrium between right and left, between anterior
and posterior, between agonists and antagonists. If this
balance is not developed, injuries can arise such as
morphological alterations or bad joint positioning, with a
higher probability of lesions in tendons and cartilages.
Regarding the regimen of muscular work, the
exercises can be static (or isometric), where no apparent
movement occurs, dynamic (or isotonic), where there is an
articular movement or a composition of both. Circular
movements, involving semicircles and clockwise and
Dario Palhares & José Antônio Rodrigues
3938
The description and development of new exercises
follow these steps: 1) analysing the possible movements of a
joint; 2) imagining an exercise; 3) applying this exercise to a
given program; and 4) evaluating the ease and effect of
practitioners.
Common variations in a gym program include
variations in the intensity and number of repetitions, use of
different materials of support (bars, steps) and stimulus to
complementary training in other physical modalities. Owing
to human behaviour, adherence is greater if classes are taken
in groups and led by a teacher. The isolated prescription of
exercises is accompanied by abandonment by practically all
patients.
With a number of repetitions from 20 to 40
movements, the gain of resistance is linear and continuous.
Obviously, if the practitioners tolerate 100 to 150 repetitions,
there is once more a quicker gain of force and resistance.
However, greater volumes than that limit are frequently
associated with fatigue and overtraining, showing decreasing
effects, becoming similar to the mechanism of lesions from
repetitive movements.
Each body lever presents a distinct degree of
mechanical efficiency. So, 30 repetitions can be enough for a
given exercise, excessive for others and insufficient for the
rest. The teacher, personal perception, aim of the class and
yield of the practitioners should guide the number of
repetitions.
If the practitioner cannot complete the series, then
the repetitions must be done correctly. Doing a few correct
movements is much more important and efficient than doing
a lot quickly and wrongly. If a practitioner cannot complete a
given exercise, then an alternative should be proposed.
Generally, more simple movements can prepare a beginner
for the desired exercise.
Elemental Exercises of the Corrective Biogym
Slight variations in the exercises give dynamism to the
muscular work. To the frequent question are closed legs or
straight legs the correct position for abs, the answer is both are
correct. The wrong way is to work repetitively with only one
of them. The least efficient mode for structuring classes is
when the same means are applied repetitively in the same
way; very quickly an organic adaptation occurs and
progression in the results stops. There is not a single exercise
that can work the musculature in its complete plenitude.
Rigid programs of exercises are inadequate, exactly because
the basic need of the human musculature is the one of
working in a great variety of exercises.
There are an infinite number of possible classes. In a
good sequence of exercises, one movement pulls the other.
The movements can be slow and smooth or quick and
explosive. Beginners should do them slowly and smoothly
and, according to the results, start with the quick and
explosive ones. Theoretically, corrective gyms use only the
body's own weight; however, some external weights can be
used after the first period of adaptation to the gym. This might
be the weight of another person, especially if the aim of a
given exercise is to free force-velocity. In all cases, self-
knowledge and self-respect with regard to the limits are
critical.
In a way that is more evident in the trunk, the
musculature presents functional redundancy: more than one
muscular group can generate the same type of movement.
So, there is a large variability of muscular solicitation among
people and, as training evolves, there is also variability within
the same person. The concept of the association of
movements, which means the musculature as a whole works
for a given movement, explains why different pupils perceive
the intensity and effect of the same gym class in different ways.
According to the general and specific conditioning of each of
the practitioners, a given muscular group can be
proportionally more solicited than another.
Dario Palhares & José Antônio Rodrigues
4140
The description and development of new exercises
follow these steps: 1) analysing the possible movements of a
joint; 2) imagining an exercise; 3) applying this exercise to a
given program; and 4) evaluating the ease and effect of
practitioners.
Common variations in a gym program include
variations in the intensity and number of repetitions, use of
different materials of support (bars, steps) and stimulus to
complementary training in other physical modalities. Owing
to human behaviour, adherence is greater if classes are taken
in groups and led by a teacher. The isolated prescription of
exercises is accompanied by abandonment by practically all
patients.
With a number of repetitions from 20 to 40
movements, the gain of resistance is linear and continuous.
Obviously, if the practitioners tolerate 100 to 150 repetitions,
there is once more a quicker gain of force and resistance.
However, greater volumes than that limit are frequently
associated with fatigue and overtraining, showing decreasing
effects, becoming similar to the mechanism of lesions from
repetitive movements.
Each body lever presents a distinct degree of
mechanical efficiency. So, 30 repetitions can be enough for a
given exercise, excessive for others and insufficient for the
rest. The teacher, personal perception, aim of the class and
yield of the practitioners should guide the number of
repetitions.
If the practitioner cannot complete the series, then
the repetitions must be done correctly. Doing a few correct
movements is much more important and efficient than doing
a lot quickly and wrongly. If a practitioner cannot complete a
given exercise, then an alternative should be proposed.
Generally, more simple movements can prepare a beginner
for the desired exercise.
Elemental Exercises of the Corrective Biogym
Slight variations in the exercises give dynamism to the
muscular work. To the frequent question are closed legs or
straight legs the correct position for abs, the answer is both are
correct. The wrong way is to work repetitively with only one
of them. The least efficient mode for structuring classes is
when the same means are applied repetitively in the same
way; very quickly an organic adaptation occurs and
progression in the results stops. There is not a single exercise
that can work the musculature in its complete plenitude.
Rigid programs of exercises are inadequate, exactly because
the basic need of the human musculature is the one of
working in a great variety of exercises.
There are an infinite number of possible classes. In a
good sequence of exercises, one movement pulls the other.
The movements can be slow and smooth or quick and
explosive. Beginners should do them slowly and smoothly
and, according to the results, start with the quick and
explosive ones. Theoretically, corrective gyms use only the
body's own weight; however, some external weights can be
used after the first period of adaptation to the gym. This might
be the weight of another person, especially if the aim of a
given exercise is to free force-velocity. In all cases, self-
knowledge and self-respect with regard to the limits are
critical.
In a way that is more evident in the trunk, the
musculature presents functional redundancy: more than one
muscular group can generate the same type of movement.
So, there is a large variability of muscular solicitation among
people and, as training evolves, there is also variability within
the same person. The concept of the association of
movements, which means the musculature as a whole works
for a given movement, explains why different pupils perceive
the intensity and effect of the same gym class in different ways.
According to the general and specific conditioning of each of
the practitioners, a given muscular group can be
proportionally more solicited than another.
Dario Palhares & José Antônio Rodrigues
4140
LESIONS
A constant preoccupation for whoever is responsible
for a group of gym practitioners is the occurrence of lesions
derived from the exercises. Apart from accidents, lesions in
the musculoskeletal system can derive from, among other
things, sudden overload, excessive repetition of movement
and insufficient rest.
In general, the majority of lesions occur during the
simple daily work. A lesion that suddenly appears derives
from the accumulation of work undertaken inadequately.
All practitioners of physical exercise feel painful
symptoms. The physiological response to exercise derives
from small lesions, sometimes perceptible only under
electronic microscopy. If the human body presents a lesion,
an inflammatory response is started, the basic perception of
this inflammation is pain and the final result is the formation of
a stronger tissue. So, as the exercise starts a reparative
response, it makes the locomotor system gain stronger
muscles, bones and tendons and stronger and more flexible
ligaments.
When a process of body correction is started through
a gym program, forgotten structures are suddenly mobilised.
The organism perceives that something has been injured and
LESIONS
A constant preoccupation for whoever is responsible
for a group of gym practitioners is the occurrence of lesions
derived from the exercises. Apart from accidents, lesions in
the musculoskeletal system can derive from, among other
things, sudden overload, excessive repetition of movement
and insufficient rest.
In general, the majority of lesions occur during the
simple daily work. A lesion that suddenly appears derives
from the accumulation of work undertaken inadequately.
All practitioners of physical exercise feel painful
symptoms. The physiological response to exercise derives
from small lesions, sometimes perceptible only under
electronic microscopy. If the human body presents a lesion,
an inflammatory response is started, the basic perception of
this inflammation is pain and the final result is the formation of
a stronger tissue. So, as the exercise starts a reparative
response, it makes the locomotor system gain stronger
muscles, bones and tendons and stronger and more flexible
ligaments.
When a process of body correction is started through
a gym program, forgotten structures are suddenly mobilised.
The organism perceives that something has been injured and
corrective gym program. Some weeks later, that region again
presents intense pain, as if the original lesion has returned.
When this second pain disappears, this finally indicates the
end of the reparative process of the lesion.
The beginner has not accumulated enough
experience to differentiate between physiological pain and a
more serious lesion. Some teachers have the habit of
stimulating the beginner to ignore such pain, but the safer
practice is to respect the pain. Limits exist for our self-
existence. Gym work aims to expand these limits not rupture
them. For example, if there were no limits, then the head
would easily detach from the neck and the feet would go
away from the legs, which means the integrity of the body
would be endangered. The rupture of limits is harmful. The
enlargement of limits is desirable.
Children can heal and recover faster from lesions, but
their smaller size and development exposes them to cartilage
lesions that could seriously harm the adult corporal structure.
Avoiding lesions needs force, resistance and muscular
flexibility, such as in adulthood. In preadolescent athletes, the
development of the musculature is a factor of protecting it
during games. Much is discussed about the ideal time to start
building the body musculature of children with external
weights. But exercises that involve the child's own body
weight are certainly safe.
It is very important that the teacher observes carefully
the practitioners during the gym class and corrects them one
by one. This correction is based on the analysis provided by
the Imagined Square Method. In this sense, the participation
of the group is important. Practitioners should be stimulated
to counter the repetitions of movements, so that the teacher
can walk across the room and individually correct the
practitioners. Here, we point out again that beginners should
not be aiming for perfection but serious mistakes should be
corrected.
Elemental Exercises of the Corrective Biogym
it starts a reparative response. This initial phase is
inflammatory and thereby painful.
In this way, gym class beginners feel pain in the
musculoskeletal system. If the lesions pass a given biological
limit, the physical exercise is not beneficial and is malefic,
bringing about progressive degeneration.
All gym class professionals will have pupils that feel
stronger or lighter pain. The question is to know the
semiological profile of the pain, including associate
symptoms and limitations. In general, veterans know how to
differentiate the 'good little pain' of the gym from a more
serious lesion, for example a muscular distention. The typical
pain of good exercise only starts after an overnight period,
lasts for two or three days and then gradually disappears.
Signs that the pain indicates a more serious lesion or a
process of lesions for repetitive work include continuous and
recurring pain in a same region (knees, shoulders, elbows,
spine), pain worsened by the execution of a given exercise,
pain during or immediately after the gym class and pain that is
not alleviated by the initial warm-up period. If a movement or
position feels painful during a class, the person must
immediately stop. Ignoring the pain significantly enhances
the risk and the degree of lesion.
The behaviour of the gym teacher should vary
according to the expressed pain of the practitioner. As a
general principle, the beginner should not ignore the pain,
but respect it. If a given movement is painful, then complete
only a few repetitions, stop, rest and continue. If a given
region starts to show signs of suffering, relative rest can be
provided by reducing the intensity and/or volume of exercises
in that region. So, a painful region or a painful movement
indicates that this region must be worked. But the teacher
should think about the volume, intensity and amplitude of
movements for that region. A previously painful region can
often present a rapid amelioration with the frequency to a
Dario Palhares & José Antônio Rodrigues
4544
corrective gym program. Some weeks later, that region again
presents intense pain, as if the original lesion has returned.
When this second pain disappears, this finally indicates the
end of the reparative process of the lesion.
The beginner has not accumulated enough
experience to differentiate between physiological pain and a
more serious lesion. Some teachers have the habit of
stimulating the beginner to ignore such pain, but the safer
practice is to respect the pain. Limits exist for our self-
existence. Gym work aims to expand these limits not rupture
them. For example, if there were no limits, then the head
would easily detach from the neck and the feet would go
away from the legs, which means the integrity of the body
would be endangered. The rupture of limits is harmful. The
enlargement of limits is desirable.
Children can heal and recover faster from lesions, but
their smaller size and development exposes them to cartilage
lesions that could seriously harm the adult corporal structure.
Avoiding lesions needs force, resistance and muscular
flexibility, such as in adulthood. In preadolescent athletes, the
development of the musculature is a factor of protecting it
during games. Much is discussed about the ideal time to start
building the body musculature of children with external
weights. But exercises that involve the child's own body
weight are certainly safe.
It is very important that the teacher observes carefully
the practitioners during the gym class and corrects them one
by one. This correction is based on the analysis provided by
the Imagined Square Method. In this sense, the participation
of the group is important. Practitioners should be stimulated
to counter the repetitions of movements, so that the teacher
can walk across the room and individually correct the
practitioners. Here, we point out again that beginners should
not be aiming for perfection but serious mistakes should be
corrected.
Elemental Exercises of the Corrective Biogym
it starts a reparative response. This initial phase is
inflammatory and thereby painful.
In this way, gym class beginners feel pain in the
musculoskeletal system. If the lesions pass a given biological
limit, the physical exercise is not beneficial and is malefic,
bringing about progressive degeneration.
All gym class professionals will have pupils that feel
stronger or lighter pain. The question is to know the
semiological profile of the pain, including associate
symptoms and limitations. In general, veterans know how to
differentiate the 'good little pain' of the gym from a more
serious lesion, for example a muscular distention. The typical
pain of good exercise only starts after an overnight period,
lasts for two or three days and then gradually disappears.
Signs that the pain indicates a more serious lesion or a
process of lesions for repetitive work include continuous and
recurring pain in a same region (knees, shoulders, elbows,
spine), pain worsened by the execution of a given exercise,
pain during or immediately after the gym class and pain that is
not alleviated by the initial warm-up period. If a movement or
position feels painful during a class, the person must
immediately stop. Ignoring the pain significantly enhances
the risk and the degree of lesion.
The behaviour of the gym teacher should vary
according to the expressed pain of the practitioner. As a
general principle, the beginner should not ignore the pain,
but respect it. If a given movement is painful, then complete
only a few repetitions, stop, rest and continue. If a given
region starts to show signs of suffering, relative rest can be
provided by reducing the intensity and/or volume of exercises
in that region. So, a painful region or a painful movement
indicates that this region must be worked. But the teacher
should think about the volume, intensity and amplitude of
movements for that region. A previously painful region can
often present a rapid amelioration with the frequency to a
Dario Palhares & José Antônio Rodrigues
4544
months is a general period of learning and motor adaptation
to a new gym. As seen in the biomechanical study, the lumbar
spine is the shock point of all the body weight and is the most
frequent site of complaint, followed by the knees, ankles and
feet.
In general, sporadic cases of serious injuries
provoked by gyms are more likely to be related to the lesion of
repetitive work than the type of exercise. The best way to
avoid such a possibility is variety. In general, practitioners
dislike similar classes, and this aspect is not just a demand
from the market, but a deep theoretical view. Variety serves
both for a broader work of the musculature and enhances
safety during medium and long-term programs of exercise.
Our experience with lesions
We will now show some cases of where the
Corrective Biogym apparently provoked a lesion. We will also
describe manual techniques for overcoming acute torsion in
the ankles, wrists and fingers and acute torticollis. The reason
for showing these cases is to demystify the taboo exercises and
remind that no exercise is always harmful. The danger is
incorrect execution with inadequate supervision (or,
generally, without any supervision).
Case 1: a 48-year-old man, with cervical disc
hernias in C -C and C -C , diagnosed 10 years 5 6 6 7
before. Over the past three years, he had not used
analgesics and kept to light physical activity
(irregular walking). During the Biogym classes, he
tolerated well the exercises for neck, including the
Bridge and the Meat of Neck series. However, a
slight reduction in the mobility of his left thigh was
noticed during the series from Light Legs to the
Body. After three months of gym, he had developed
Elemental Exercises of the Corrective Biogym
When the teacher observes that a given practitioner cannot
complete the exercise in a 100% correct and coordinated
manner, then the next class should be used for that
practitioner learn the most important aspects of the exercise.
Sometimes a practitioner presents a particular difficulty in the
execution of certain movements. This is derived from gaps in
motor learning, something that has slowly been installed and
that will disappear gradually. For example, a practitioner that
is not able to jump on alternate feet while moving their arms
in a circular direction can be simply a victim of the terrible
walkers during the period of the second semester of life. So,
continuous practice will develop better motor coordination,
if the practice is supervised and corrected. No pressing. Each
one evolves in a particular moment.
Some authors of books on gymnastics describe the
existence of dangerous exercises, which are potentially
harmful and therefore forbidden. As a contradiction, many of
these exercises are described in yoga, a millenar practice, and
many others appear in texts of corrective exercises.
However, in principle, there is no posture or
movement that is harmful by itself. There are certainly more
complex movements that should be performed more
carefully and with good concentration. For example, a person
can be injured when trying to handle excessive weights
without a good ergonomic position.
Regarding active movements (those performed
spontaneously), the literature has never shown an evident
causative nexus between a given stretching exercise and a
serious muscular lesion. Practitioners with previous
complaints do not present higher risks than asymptomatic
persons. However, the appearance of pain in the body
regions that are naturally overloaded is common,
corresponding to the initial reparative response triggered by
gym. The first trimester of a new gym program is the period
where pain is more likely to arise, whereas after six months the
most common pain is from muscular fatigue. Empirically, six
Dario Palhares & José Antônio Rodrigues
4746
months is a general period of learning and motor adaptation
to a new gym. As seen in the biomechanical study, the lumbar
spine is the shock point of all the body weight and is the most
frequent site of complaint, followed by the knees, ankles and
feet.
In general, sporadic cases of serious injuries
provoked by gyms are more likely to be related to the lesion of
repetitive work than the type of exercise. The best way to
avoid such a possibility is variety. In general, practitioners
dislike similar classes, and this aspect is not just a demand
from the market, but a deep theoretical view. Variety serves
both for a broader work of the musculature and enhances
safety during medium and long-term programs of exercise.
Our experience with lesions
We will now show some cases of where the
Corrective Biogym apparently provoked a lesion. We will also
describe manual techniques for overcoming acute torsion in
the ankles, wrists and fingers and acute torticollis. The reason
for showing these cases is to demystify the taboo exercises and
remind that no exercise is always harmful. The danger is
incorrect execution with inadequate supervision (or,
generally, without any supervision).
Case 1: a 48-year-old man, with cervical disc
hernias in C -C and C -C , diagnosed 10 years 5 6 6 7
before. Over the past three years, he had not used
analgesics and kept to light physical activity
(irregular walking). During the Biogym classes, he
tolerated well the exercises for neck, including the
Bridge and the Meat of Neck series. However, a
slight reduction in the mobility of his left thigh was
noticed during the series from Light Legs to the
Body. After three months of gym, he had developed
Elemental Exercises of the Corrective Biogym
When the teacher observes that a given practitioner cannot
complete the exercise in a 100% correct and coordinated
manner, then the next class should be used for that
practitioner learn the most important aspects of the exercise.
Sometimes a practitioner presents a particular difficulty in the
execution of certain movements. This is derived from gaps in
motor learning, something that has slowly been installed and
that will disappear gradually. For example, a practitioner that
is not able to jump on alternate feet while moving their arms
in a circular direction can be simply a victim of the terrible
walkers during the period of the second semester of life. So,
continuous practice will develop better motor coordination,
if the practice is supervised and corrected. No pressing. Each
one evolves in a particular moment.
Some authors of books on gymnastics describe the
existence of dangerous exercises, which are potentially
harmful and therefore forbidden. As a contradiction, many of
these exercises are described in yoga, a millenar practice, and
many others appear in texts of corrective exercises.
However, in principle, there is no posture or
movement that is harmful by itself. There are certainly more
complex movements that should be performed more
carefully and with good concentration. For example, a person
can be injured when trying to handle excessive weights
without a good ergonomic position.
Regarding active movements (those performed
spontaneously), the literature has never shown an evident
causative nexus between a given stretching exercise and a
serious muscular lesion. Practitioners with previous
complaints do not present higher risks than asymptomatic
persons. However, the appearance of pain in the body
regions that are naturally overloaded is common,
corresponding to the initial reparative response triggered by
gym. The first trimester of a new gym program is the period
where pain is more likely to arise, whereas after six months the
most common pain is from muscular fatigue. Empirically, six
Dario Palhares & José Antônio Rodrigues
4746
episode, he returned to the classes. Three weeks
later he went for a bone scintigraphy as part of his
medical routine that showed a hypercaptant area
compatible with the consolidation of a bone
fracture in the region in the rib. In the following
year, he presented no similar symptoms, including
during classes with the Series of the Locust.
Case 4: a 29-year-old man, practitioner of gym and
fitness work. After nine months of regular practice,
he presented bilateral lumbar pain after a class that
had the stretching of opening the hip with the Pose
of the Turtle. The pain worsened during the
following day, with spastic contraction of the
lumbar musculature, a typical presentation of acute
muscular distension. He presented a partial
recovery after four days and a complete recovery
after seven days. He never presented symptoms in
subsequent classes with the same exercise.
Case 5: a 37-year-old woman, practitioner of
walking. She had suffered a fall in her teens and had
fractured her right humerus. During the classes, the
movements of the arm were preserved, but she had
a habit of always keeping her right elbow flexed. She
was oriented towards keeping her arms as extended
as possible. After nine weeks of regular practice, she
woke up with an acute pain close to the right elbow,
described as a similar pain to when she suffered the
fracture. The pain worsened in the first five days and
then gradually disappeared. She noticed that the
mobilisation of the right arm enhanced and the
habit of keeping the elbow flexed was abandoned.
She never presented a similar pain again.
In all of these cases, the Corrective Biogym cured
hidden lesions. As seen, all these cases presented a limited
Elemental Exercises of the Corrective Biogym
a bursitis in the hip that, after 20 days, finally
receded and did not recrudesce in at least the
following four months.
Case 2: a 43-year-old woman, practitioner of yoga,
runner and member of her local gym. She
presented a slight scoliosis (idiopathic juvenile
scoliosis) and chronic tendinitis in the right elbow
and wrist related to her work with computers. She
also had previous tendinitis in the trapezoid muscle
and had been plastered on two occasions: one year
and six months before beginning the program. After
about 60 days of regular frequency to the classes,
she developed a chronic torticollis while on holiday.
She returned to the Corrective Biogym and was
treated with physiotherapy and Global Posture Re-
education. During the classes, she was good at the
Series of the Table and at the push-ups, but the
Bridge and the flexions in the Bridge triggered
needle-like pain in the neck. Subsequent classes
planned to prepare her to support the Bridge,
including the Inverted Table, the Meat of Neck and
the elongations of the bow and of the boat. After two
weeks, she did a perfect Bridge and flexions in the
Bridge. In the next four months, she presented no
more painful limitations during the classes.
Case 3: a 57-year-old man, practitioner of yoga and
walking. He had his thyroid removed 10 years
before and was using thyroxin and had regular
medical assistance. After three months of regular
practice of the Biogym, he presented suddenly with
thoracic pain after the Series of the Locust. The pain thwas described as a sudden cracking noise in the 12
left rib. He sought no further medical assistance.
The pain worsened in the first four days and then
gradually disappeared. Four weeks after this
Dario Palhares & José Antônio Rodrigues
4948
episode, he returned to the classes. Three weeks
later he went for a bone scintigraphy as part of his
medical routine that showed a hypercaptant area
compatible with the consolidation of a bone
fracture in the region in the rib. In the following
year, he presented no similar symptoms, including
during classes with the Series of the Locust.
Case 4: a 29-year-old man, practitioner of gym and
fitness work. After nine months of regular practice,
he presented bilateral lumbar pain after a class that
had the stretching of opening the hip with the Pose
of the Turtle. The pain worsened during the
following day, with spastic contraction of the
lumbar musculature, a typical presentation of acute
muscular distension. He presented a partial
recovery after four days and a complete recovery
after seven days. He never presented symptoms in
subsequent classes with the same exercise.
Case 5: a 37-year-old woman, practitioner of
walking. She had suffered a fall in her teens and had
fractured her right humerus. During the classes, the
movements of the arm were preserved, but she had
a habit of always keeping her right elbow flexed. She
was oriented towards keeping her arms as extended
as possible. After nine weeks of regular practice, she
woke up with an acute pain close to the right elbow,
described as a similar pain to when she suffered the
fracture. The pain worsened in the first five days and
then gradually disappeared. She noticed that the
mobilisation of the right arm enhanced and the
habit of keeping the elbow flexed was abandoned.
She never presented a similar pain again.
In all of these cases, the Corrective Biogym cured
hidden lesions. As seen, all these cases presented a limited
Elemental Exercises of the Corrective Biogym
a bursitis in the hip that, after 20 days, finally
receded and did not recrudesce in at least the
following four months.
Case 2: a 43-year-old woman, practitioner of yoga,
runner and member of her local gym. She
presented a slight scoliosis (idiopathic juvenile
scoliosis) and chronic tendinitis in the right elbow
and wrist related to her work with computers. She
also had previous tendinitis in the trapezoid muscle
and had been plastered on two occasions: one year
and six months before beginning the program. After
about 60 days of regular frequency to the classes,
she developed a chronic torticollis while on holiday.
She returned to the Corrective Biogym and was
treated with physiotherapy and Global Posture Re-
education. During the classes, she was good at the
Series of the Table and at the push-ups, but the
Bridge and the flexions in the Bridge triggered
needle-like pain in the neck. Subsequent classes
planned to prepare her to support the Bridge,
including the Inverted Table, the Meat of Neck and
the elongations of the bow and of the boat. After two
weeks, she did a perfect Bridge and flexions in the
Bridge. In the next four months, she presented no
more painful limitations during the classes.
Case 3: a 57-year-old man, practitioner of yoga and
walking. He had his thyroid removed 10 years
before and was using thyroxin and had regular
medical assistance. After three months of regular
practice of the Biogym, he presented suddenly with
thoracic pain after the Series of the Locust. The pain thwas described as a sudden cracking noise in the 12
left rib. He sought no further medical assistance.
The pain worsened in the first four days and then
gradually disappeared. Four weeks after this
Dario Palhares & José Antônio Rodrigues
4948
under tension. The following manoeuvres relax the
musculature within 20 minutes, but the painful sensation can
last longer. They can be applied to children over two years
old, but the effects are less clear in children because of the
high flexibility of their muscular system.
a) In ventral decubitus, with the face turned to the side,
is the most difficult. The patient inhales and exhales
deeply. When exhaling, the therapist presses the
thoracic vertebras with their wrists, from bottom to top.
Three pressures follow: one in T , another in T and 11 5
another in T . A loud cracking sound is generally heard;1
b) Then, the therapist pulls each leg, kindly and firmly,
posteriorly in the direction of the opposite shoulder.
Cracking sounds are common;
c) With the arms extended and opened laterally, the
therapist holds the hands of the patient and kindly tries
to make one wrist touch the other. The patient then turns
the head to the other side and this manoeuvre is
repeated; and
d) The sequence ends with the therapist holding the
hands of the patient and lifting the trunk. The patient
should try to sit on the ankles and then stand up.
Acute torticollis occurs idiosyncratically. Those
suffering from recurrent acute torticollis will benefit from
functional gyms.
Elemental Exercises of the Corrective Biogym
clinical course that did not repeat afterwards. The exercises
did not provoke a lesion, they rather revealed lesions and
underlying weaknesses. The inflammatory response is a
painful response that repairs an injury. Since the musculature
is not solicited in its complete plenitude, at the beginning of a
corrective gym session, a previously forgotten region starts to
be recruited. This forgotten injured portion then triggers an
inflammatory response, thereby generating a stronger
healing and a correction in the structure.
Empirically, after a wound, the body develops a
protective cover over injured muscles, tendons and joints.
With the massage provided by the Corrective Biogym, this
cover one day is broken, the lesion returns to its beginning, a
new inflammatory process is started and a new cicatrix,
stronger and more functional, is formed.
In the cases cited, the events occurred mostly within
the first six months of practice. The first six months are a
period of adaptation to a new routine of exercises. The most
common lesions in gyms are torsions of ankles, wrists and
fingers. Generally, these torsions do not present a serious
rupture of ligaments. Torsions provoked by mild forces (bad
stepping, holding a ball at high speed) can be immediately
undone in a smooth manner, and for this the symbol Å must
be remembered: delicate passive movements forwards and
backwards, side to side and in a circular motion. When this
manoeuvre is performed immediately after the accident, it
reduces the posterior edema and eases the recovery of the
joint. However, it should not be done if the torsion occurred
more than half an hour earlier or if there are signs of bone
fractures.
The CD that comes with this book shows a
chiropractic sequence for the acute suppression of torticollis.
Acute torticollis is not fully understood, but it is a situation
where the local neuronal control activates a titanic
contraction of the cervical musculature. According to the
postural diagram, not only the neck but all the musculature is
Dario Palhares & José Antônio Rodrigues
5150
under tension. The following manoeuvres relax the
musculature within 20 minutes, but the painful sensation can
last longer. They can be applied to children over two years
old, but the effects are less clear in children because of the
high flexibility of their muscular system.
a) In ventral decubitus, with the face turned to the side,
is the most difficult. The patient inhales and exhales
deeply. When exhaling, the therapist presses the
thoracic vertebras with their wrists, from bottom to top.
Three pressures follow: one in T , another in T and 11 5
another in T . A loud cracking sound is generally heard;1
b) Then, the therapist pulls each leg, kindly and firmly,
posteriorly in the direction of the opposite shoulder.
Cracking sounds are common;
c) With the arms extended and opened laterally, the
therapist holds the hands of the patient and kindly tries
to make one wrist touch the other. The patient then turns
the head to the other side and this manoeuvre is
repeated; and
d) The sequence ends with the therapist holding the
hands of the patient and lifting the trunk. The patient
should try to sit on the ankles and then stand up.
Acute torticollis occurs idiosyncratically. Those
suffering from recurrent acute torticollis will benefit from
functional gyms.
Elemental Exercises of the Corrective Biogym
clinical course that did not repeat afterwards. The exercises
did not provoke a lesion, they rather revealed lesions and
underlying weaknesses. The inflammatory response is a
painful response that repairs an injury. Since the musculature
is not solicited in its complete plenitude, at the beginning of a
corrective gym session, a previously forgotten region starts to
be recruited. This forgotten injured portion then triggers an
inflammatory response, thereby generating a stronger
healing and a correction in the structure.
Empirically, after a wound, the body develops a
protective cover over injured muscles, tendons and joints.
With the massage provided by the Corrective Biogym, this
cover one day is broken, the lesion returns to its beginning, a
new inflammatory process is started and a new cicatrix,
stronger and more functional, is formed.
In the cases cited, the events occurred mostly within
the first six months of practice. The first six months are a
period of adaptation to a new routine of exercises. The most
common lesions in gyms are torsions of ankles, wrists and
fingers. Generally, these torsions do not present a serious
rupture of ligaments. Torsions provoked by mild forces (bad
stepping, holding a ball at high speed) can be immediately
undone in a smooth manner, and for this the symbol Å must
be remembered: delicate passive movements forwards and
backwards, side to side and in a circular motion. When this
manoeuvre is performed immediately after the accident, it
reduces the posterior edema and eases the recovery of the
joint. However, it should not be done if the torsion occurred
more than half an hour earlier or if there are signs of bone
fractures.
The CD that comes with this book shows a
chiropractic sequence for the acute suppression of torticollis.
Acute torticollis is not fully understood, but it is a situation
where the local neuronal control activates a titanic
contraction of the cervical musculature. According to the
postural diagram, not only the neck but all the musculature is
Dario Palhares & José Antônio Rodrigues
5150
STRETCHING
Flexibility is a fundamental property of the muscular
tissue that allows the execution of movements with ease,
optimised coordination and the exploitation of the total
amplitude of the joints. A rigid musculature is paradoxically
fragile and liable to ruptures because one of the mechanisms
of muscular lesion is that the muscle must be forced more
than its amplitude and shortened rigid muscles present a
reduced ability of distension. Force and flexibility must be
exercised together for harmonic muscular development.
The amplitude of a stretch exercise can present two
aspects: only keeping the existent arch of movement and
amplifying the arch. Such a distinction is sometimes found in
the literature as a definition of stretching and flexing. The
basic movements are the same, only the execution
procedures are different.
The best stretching schools come from yoga. Yogins
believe that youthfulness is a synonym of flexibility, which is
fundamental for the body to be light. A baby is born with a
high flexibility and the optimal age for starting systematic
stretching is around 3–4 years, when the musculature is very
flexible and the child has the maturity to execute simple
exercises. According to the biological law of use and rest, if a
STRETCHING
Flexibility is a fundamental property of the muscular
tissue that allows the execution of movements with ease,
optimised coordination and the exploitation of the total
amplitude of the joints. A rigid musculature is paradoxically
fragile and liable to ruptures because one of the mechanisms
of muscular lesion is that the muscle must be forced more
than its amplitude and shortened rigid muscles present a
reduced ability of distension. Force and flexibility must be
exercised together for harmonic muscular development.
The amplitude of a stretch exercise can present two
aspects: only keeping the existent arch of movement and
amplifying the arch. Such a distinction is sometimes found in
the literature as a definition of stretching and flexing. The
basic movements are the same, only the execution
procedures are different.
The best stretching schools come from yoga. Yogins
believe that youthfulness is a synonym of flexibility, which is
fundamental for the body to be light. A baby is born with a
high flexibility and the optimal age for starting systematic
stretching is around 3–4 years, when the musculature is very
flexible and the child has the maturity to execute simple
exercises. According to the biological law of use and rest, if a
low intensity and long duration. To the gym principles, a
strong and sudden stretch exercise can rupture and injure the
musculature, whereas a comfortable position sustained for
enough time leads to extremes of movements.
So, for the plastic action of stretching occurs, a
minimum time is needed. In general, a minimum of 15
seconds is indicated, but there are yoga practices that
indicate several minutes in each one of the poses.
The plastic action of the stretching occurs only from
the maximal amplitude of the joint position. The minimum
time for stretching is referred to as the time after the
practitioner reached the muscular limit. For each muscular
chain, the series must include at least two repetitions, ideally
three or more. The first repetition of the series serves to relax
the muscles. In the following repetitions, practitioners reach
the maximum amplitude slowly and continuously. In general,
more than four repetitions do not add further elongation. In
this case, classes that use a greater number of repetitions are
working with other aspects from the gym, such as
concentration, resistance or variation of the classes. Only one
movement in just one series is frankly inefficient for
stretching.
Stretching exercises can be in a spontaneous static
position, ballistic movements, passive static positions or a
sequence of neuromuscular facilitation. The ballistic
movements do not induce good elongation, but they serve to
prepare for sudden sports movements and for warming up.
The passive positions are more frequently related to lesions.
The spontaneous static position is efficient and safe. The
neuromuscular facilitation is a sequence of positioning in a
given amplitude of movement, followed by an external force
against the movement for three to five seconds and a rapid
removal of this force. This can provoke muscular relaxation
and a slightly greater amplitude of elongation.
Elemental Exercises of the Corrective Biogym
flexible ability is not worked, it will be lost. As a consequence,
the amplitude of possible movements is reduced. Small
amplitudes of movements, repetitive movements and
exhausted movements are the basic mechanisms of lesion to
the musculoskeletal system. Since daily activities are
restrictive, there is a need to continuously stretch in a
conscious and well-guided manner. The level of flexibility
varies along the day: inferior values are observed in the
morning and throughout the day the values are enhanced,
reaching their peak at twilight. This is reflected in the habit of
practitioners of gyms: approximately 85% of people prefer to
exercise at midday or in the afternoon and around 15% like to
go to the gym early in the morning.
Limits exist and must be respected. Our existence
depends on the limits our body imposes. Exercise aims to
amplify, to enlarge the limits. If today the limit of stretching of a
given joint is X mm, next week the limit will be X + 0.1 mm, so
that slowly the musculature acquires great and beautiful
flexibility.
The tendons are inextensible and are not liable of
stretching. In the mechanism of stretching, the generation of
myofibrils is done by the synthesis of new sarcomeres close to
the junction between the muscle and the tendon. So, from the
point of view of a gym exercise, the stretch should be
imagined as to elongate the tendon, which means, joints are
well extended.
Stretching shows four phases: (1) an initial phase of
relaxing the muscular tonus that is facilitated by the warming
up of the muscle; (2) an elastic phase where the muscle
quickly returns to the initial position; (3) a plastic phase,
where the muscle is deformed and after some applications
this deformation becomes permanent; and (4) the rupture
phase (lesion). Experiments with fragments of muscles
confirm the ancient teaching of yoga: with a stronger force,
the elongation is higher. However, the plastic deformity after
the removal of the external force is greater if the traction is of
Dario Palhares & José Antônio Rodrigues
5554
low intensity and long duration. To the gym principles, a
strong and sudden stretch exercise can rupture and injure the
musculature, whereas a comfortable position sustained for
enough time leads to extremes of movements.
So, for the plastic action of stretching occurs, a
minimum time is needed. In general, a minimum of 15
seconds is indicated, but there are yoga practices that
indicate several minutes in each one of the poses.
The plastic action of the stretching occurs only from
the maximal amplitude of the joint position. The minimum
time for stretching is referred to as the time after the
practitioner reached the muscular limit. For each muscular
chain, the series must include at least two repetitions, ideally
three or more. The first repetition of the series serves to relax
the muscles. In the following repetitions, practitioners reach
the maximum amplitude slowly and continuously. In general,
more than four repetitions do not add further elongation. In
this case, classes that use a greater number of repetitions are
working with other aspects from the gym, such as
concentration, resistance or variation of the classes. Only one
movement in just one series is frankly inefficient for
stretching.
Stretching exercises can be in a spontaneous static
position, ballistic movements, passive static positions or a
sequence of neuromuscular facilitation. The ballistic
movements do not induce good elongation, but they serve to
prepare for sudden sports movements and for warming up.
The passive positions are more frequently related to lesions.
The spontaneous static position is efficient and safe. The
neuromuscular facilitation is a sequence of positioning in a
given amplitude of movement, followed by an external force
against the movement for three to five seconds and a rapid
removal of this force. This can provoke muscular relaxation
and a slightly greater amplitude of elongation.
Elemental Exercises of the Corrective Biogym
flexible ability is not worked, it will be lost. As a consequence,
the amplitude of possible movements is reduced. Small
amplitudes of movements, repetitive movements and
exhausted movements are the basic mechanisms of lesion to
the musculoskeletal system. Since daily activities are
restrictive, there is a need to continuously stretch in a
conscious and well-guided manner. The level of flexibility
varies along the day: inferior values are observed in the
morning and throughout the day the values are enhanced,
reaching their peak at twilight. This is reflected in the habit of
practitioners of gyms: approximately 85% of people prefer to
exercise at midday or in the afternoon and around 15% like to
go to the gym early in the morning.
Limits exist and must be respected. Our existence
depends on the limits our body imposes. Exercise aims to
amplify, to enlarge the limits. If today the limit of stretching of a
given joint is X mm, next week the limit will be X + 0.1 mm, so
that slowly the musculature acquires great and beautiful
flexibility.
The tendons are inextensible and are not liable of
stretching. In the mechanism of stretching, the generation of
myofibrils is done by the synthesis of new sarcomeres close to
the junction between the muscle and the tendon. So, from the
point of view of a gym exercise, the stretch should be
imagined as to elongate the tendon, which means, joints are
well extended.
Stretching shows four phases: (1) an initial phase of
relaxing the muscular tonus that is facilitated by the warming
up of the muscle; (2) an elastic phase where the muscle
quickly returns to the initial position; (3) a plastic phase,
where the muscle is deformed and after some applications
this deformation becomes permanent; and (4) the rupture
phase (lesion). Experiments with fragments of muscles
confirm the ancient teaching of yoga: with a stronger force,
the elongation is higher. However, the plastic deformity after
the removal of the external force is greater if the traction is of
Dario Palhares & José Antônio Rodrigues
5554
a) The pose of the Inverted Prayer;
b) The pose of the Horn;
c) To cross the shoulders behind the back and hold the hip
in the opposite side;
d) The pose of the Plough; and
e) To hold the hands behind the back, then to bend the
trunk forwards and lift the arms. This position can be
performed in a straight or diagonal direction.
Elbows
The stretching exercises for the elbows are similar to
those for the shoulders. Using the idea of the centre-to-
extremities development of the force, an elbow with
restricted movements limits both the movements of the
shoulders and those of the hands and wrists.
Basic exercises:
a) To hold the hands behind the back. The wrists can
touch or just the fingers can be holding; and
b) In the pose of the Plough, the hands hold each other
and stay in contact with the floor.
Wrists
Stretching the wrists is particularly important for
people who work with computers or other precise manual
jobs. The basic movements are lateral extension, posterior
extension and inverted extension. The inverted extension
works with the elbows that must be kept as extended as
possible.
Elemental Exercises of the Corrective Biogym
In a stretching position, respiration must be smooth
and the practitioner should smile. Stretching is relaxation: if
the position is tense and uncomfortable the exercise is doing
no good. Signs that the stretching is being performed badly
include discomfort, blushing, dyspnea, pain, fatigue and
palpitations.
The muscle being stretched is under a reduced blood
flow. At the beginning of a stretching program the practitioner
can feel the muscle pain and burn that are signs of the
accumulation of lactic acid. With practice, these signs slowly
tend to disappear.
It is important to be aware that one side of the body is
often more elongated than the other. In this way, the
equilibrium is reached with symmetry of amplitude of
stretching.
Flexibility must not be confused with hypermobility
or the lassitude of the ligaments. Good flexibility is associated
with strong resistant muscles and ligaments, whereas
hypermobility and lassitude are clinical conditions where a
person can reach dangerous amplitudes of articular
movements. For these persons, stretching exercises should be
slower and more conscious. The joints should be mobile to
allow the necessary movements but they cannot be so mobile
as to induce the instability of the joint. In general,
hypermobility is expressed in the shoulders and knees
because these are the most unstable joints of the skeleton.
Below, we list the principal basic stretching
movements of the joints that more frequently tend to shorten.
Shoulders
The shoulders continuously tend to move and stand onwards
and upwards, going with the movement of kyphosis. They
should be worked in gym programs in order to be opened
backwards and downwards. The main stretching exercises
are:
Dario Palhares & José Antônio Rodrigues
5756
a) The pose of the Inverted Prayer;
b) The pose of the Horn;
c) To cross the shoulders behind the back and hold the hip
in the opposite side;
d) The pose of the Plough; and
e) To hold the hands behind the back, then to bend the
trunk forwards and lift the arms. This position can be
performed in a straight or diagonal direction.
Elbows
The stretching exercises for the elbows are similar to
those for the shoulders. Using the idea of the centre-to-
extremities development of the force, an elbow with
restricted movements limits both the movements of the
shoulders and those of the hands and wrists.
Basic exercises:
a) To hold the hands behind the back. The wrists can
touch or just the fingers can be holding; and
b) In the pose of the Plough, the hands hold each other
and stay in contact with the floor.
Wrists
Stretching the wrists is particularly important for
people who work with computers or other precise manual
jobs. The basic movements are lateral extension, posterior
extension and inverted extension. The inverted extension
works with the elbows that must be kept as extended as
possible.
Elemental Exercises of the Corrective Biogym
In a stretching position, respiration must be smooth
and the practitioner should smile. Stretching is relaxation: if
the position is tense and uncomfortable the exercise is doing
no good. Signs that the stretching is being performed badly
include discomfort, blushing, dyspnea, pain, fatigue and
palpitations.
The muscle being stretched is under a reduced blood
flow. At the beginning of a stretching program the practitioner
can feel the muscle pain and burn that are signs of the
accumulation of lactic acid. With practice, these signs slowly
tend to disappear.
It is important to be aware that one side of the body is
often more elongated than the other. In this way, the
equilibrium is reached with symmetry of amplitude of
stretching.
Flexibility must not be confused with hypermobility
or the lassitude of the ligaments. Good flexibility is associated
with strong resistant muscles and ligaments, whereas
hypermobility and lassitude are clinical conditions where a
person can reach dangerous amplitudes of articular
movements. For these persons, stretching exercises should be
slower and more conscious. The joints should be mobile to
allow the necessary movements but they cannot be so mobile
as to induce the instability of the joint. In general,
hypermobility is expressed in the shoulders and knees
because these are the most unstable joints of the skeleton.
Below, we list the principal basic stretching
movements of the joints that more frequently tend to shorten.
Shoulders
The shoulders continuously tend to move and stand onwards
and upwards, going with the movement of kyphosis. They
should be worked in gym programs in order to be opened
backwards and downwards. The main stretching exercises
are:
Dario Palhares & José Antônio Rodrigues
5756
Extension of the spine
The extension of the spine also elongates the
abdominal musculature. Basic movements are the pose of the
Bow and the pose of the Bridge. This is a particularly beautiful
elongation, essential for artistic gymnasts. In a corrective
program, it is important for the rehabilitation of the
limitations imposed by disc hernias (always within the
practitioner´s limits).
Opening of the hips
Keeping the hips opened is important for a light and
healthy walk. As time goes by, the ligaments and musculature
of the hips shorten, which results in a senile pattern of walking
based on short ant-like steps and can create difficulties for
climbing stairs. The opening of the hips involves:
a) The lateral aperture, mainly the pose of the Lotus.
Preparation for the Lotus involves the half-lotus pose
with one leg extended or the movement of the Moth;
b) Lateral aperture of the Cow Face pose;
c) The classic aperture of 180°: lateral and forwards and
backwards;
d) Combined exercise with the stretching of the postural
muscular chain: sitting with open legs, bend the trunk
forwards and touch the floor with the chin;
e) Squatting, which is a very important exercise.
According to the yogins, the squatting position, also
known as the Fetal pose, places all the musculature and
pelvic organs in the correct positions; and
f) To sit down over the ankles and then bend backwards
to lie down.
Elemental Exercises of the Corrective Biogym
Posterior muscular chain
While walking, the posterior muscular chain is kept
under tension to maintain the body's equilibrium. The back
musculature must be tensioned to avoid falling. The posterior
musculature of the legs and the musculature of the spine then
tend to progressively shorten.
The basic movement for stretching the posterior
muscular chain is to bend the trunk forwards as the head
touches the extended knees. The feet can stand in plantar
flexion or dorsiflexion. The position can be carried out in a
standing position or on the floor. If done on the floor, it is
important to sit over the ischiums not over the sacrum and to
keep the spine erect. A hint for this position is to lift the hips for
about 10 seconds, supporting the body with the hands and
ankles. This manoeuvre facilitates this exercise.
Although the basic movement is simple, this is the
most important stretching exercise. This basic position also
allows a great variability of movements and positions.
Standing up or sitting, drawing an inverted V (the position of
the Inverted Dog), standing on just one foot and extending
the other leg are just some of the many variations for the
elongation of the posterior muscular chain. The description
of exercises for this area is vast in the literature, and a good
sample can be found in Battista and Vives (1984), Alter
(1990), Fernandes (1992), Hermógenes (1995), Anderson
(2000), Voigt (2002), Dantas (2005) and Kaminoff (2008)
among others.
Trunk: lateral rotation
The lateral rotation of the trunk is the ability to lean
the axil against the opposite side of the flexed knee. The basic
exercise is the pose of the Lord of the Fishes. Variations in this
exercise can be done in the dorsal decubitus. Combined
exercises can be performed for the dynamism of the classes.
Dario Palhares & José Antônio Rodrigues
5958
Extension of the spine
The extension of the spine also elongates the
abdominal musculature. Basic movements are the pose of the
Bow and the pose of the Bridge. This is a particularly beautiful
elongation, essential for artistic gymnasts. In a corrective
program, it is important for the rehabilitation of the
limitations imposed by disc hernias (always within the
practitioner´s limits).
Opening of the hips
Keeping the hips opened is important for a light and
healthy walk. As time goes by, the ligaments and musculature
of the hips shorten, which results in a senile pattern of walking
based on short ant-like steps and can create difficulties for
climbing stairs. The opening of the hips involves:
a) The lateral aperture, mainly the pose of the Lotus.
Preparation for the Lotus involves the half-lotus pose
with one leg extended or the movement of the Moth;
b) Lateral aperture of the Cow Face pose;
c) The classic aperture of 180°: lateral and forwards and
backwards;
d) Combined exercise with the stretching of the postural
muscular chain: sitting with open legs, bend the trunk
forwards and touch the floor with the chin;
e) Squatting, which is a very important exercise.
According to the yogins, the squatting position, also
known as the Fetal pose, places all the musculature and
pelvic organs in the correct positions; and
f) To sit down over the ankles and then bend backwards
to lie down.
Elemental Exercises of the Corrective Biogym
Posterior muscular chain
While walking, the posterior muscular chain is kept
under tension to maintain the body's equilibrium. The back
musculature must be tensioned to avoid falling. The posterior
musculature of the legs and the musculature of the spine then
tend to progressively shorten.
The basic movement for stretching the posterior
muscular chain is to bend the trunk forwards as the head
touches the extended knees. The feet can stand in plantar
flexion or dorsiflexion. The position can be carried out in a
standing position or on the floor. If done on the floor, it is
important to sit over the ischiums not over the sacrum and to
keep the spine erect. A hint for this position is to lift the hips for
about 10 seconds, supporting the body with the hands and
ankles. This manoeuvre facilitates this exercise.
Although the basic movement is simple, this is the
most important stretching exercise. This basic position also
allows a great variability of movements and positions.
Standing up or sitting, drawing an inverted V (the position of
the Inverted Dog), standing on just one foot and extending
the other leg are just some of the many variations for the
elongation of the posterior muscular chain. The description
of exercises for this area is vast in the literature, and a good
sample can be found in Battista and Vives (1984), Alter
(1990), Fernandes (1992), Hermógenes (1995), Anderson
(2000), Voigt (2002), Dantas (2005) and Kaminoff (2008)
among others.
Trunk: lateral rotation
The lateral rotation of the trunk is the ability to lean
the axil against the opposite side of the flexed knee. The basic
exercise is the pose of the Lord of the Fishes. Variations in this
exercise can be done in the dorsal decubitus. Combined
exercises can be performed for the dynamism of the classes.
Dario Palhares & José Antônio Rodrigues
5958
EXERCISE CLASSES
We now describe the exercises to show the
theoretical proposal of the symbol Å in the drawings. The
video that comes together with the book shows many of the
exercises of the Corrective Biogym. However, it is not
exhaustive and there are movements that don’t appear in the
video. Anyway, the idea of applying circular and diagonal
movements to the exercises is well documented in the video.
To demonstrate our experience and clarify the nature of the
classes of the Corrective Biogym, we will then illustrate some
sequences.
We know that different instructors create different
classes and this is the beauty of going to gym classes. The
combinations of body movements are infinite; all the
textbooks on exercises do not even exhaust all the
possibilities. In this sense, we urge the reader to continuously
search for the described exercises both in ancient books and
recent videos and publications.
The principles of the Corrective Biogym can be
performed personally. However, our classes are organised in
groups. Each day is different, and there are days with greater
or fewer practitioners depending on the climate, school
vacations, season and so on. Some practitioners really like
Knees
Any restriction of movement in the knees prevents
exercises that stretch the hips. The stretching of the posterior
muscular chain needs the knees to be extended. The
stretching of the anterior musculature of the thighs can be
impeded when the knees cannot be totally flexed. Any
immobility of the knees must be carefully respected: the
continuous practice of a corrective gym will slowly release the
movements of the knees. If a given exercise is particularly
painful, the practitioner should carry out just a few
repetitions, gradually increasing the repetitions according to
the therapeutic response.
Feet
The feet must be stretched in dorsiflexion, plantar
flexion and lateral flexion (this one particularly worked in the
Lotus pose). The stretching exercises of the feet usually follow
those of the legs, and the variations in the positions of the feet
give dynamism to the gym classes. The stretching abilities of
the feet are important for correct functioning, where the feet
need good flexibility in the direction of the triplane
movements.
Dario Palhares & José Antônio Rodrigues
60
EXERCISE CLASSES
We now describe the exercises to show the
theoretical proposal of the symbol Å in the drawings. The
video that comes together with the book shows many of the
exercises of the Corrective Biogym. However, it is not
exhaustive and there are movements that don’t appear in the
video. Anyway, the idea of applying circular and diagonal
movements to the exercises is well documented in the video.
To demonstrate our experience and clarify the nature of the
classes of the Corrective Biogym, we will then illustrate some
sequences.
We know that different instructors create different
classes and this is the beauty of going to gym classes. The
combinations of body movements are infinite; all the
textbooks on exercises do not even exhaust all the
possibilities. In this sense, we urge the reader to continuously
search for the described exercises both in ancient books and
recent videos and publications.
The principles of the Corrective Biogym can be
performed personally. However, our classes are organised in
groups. Each day is different, and there are days with greater
or fewer practitioners depending on the climate, school
vacations, season and so on. Some practitioners really like
Knees
Any restriction of movement in the knees prevents
exercises that stretch the hips. The stretching of the posterior
muscular chain needs the knees to be extended. The
stretching of the anterior musculature of the thighs can be
impeded when the knees cannot be totally flexed. Any
immobility of the knees must be carefully respected: the
continuous practice of a corrective gym will slowly release the
movements of the knees. If a given exercise is particularly
painful, the practitioner should carry out just a few
repetitions, gradually increasing the repetitions according to
the therapeutic response.
Feet
The feet must be stretched in dorsiflexion, plantar
flexion and lateral flexion (this one particularly worked in the
Lotus pose). The stretching exercises of the feet usually follow
those of the legs, and the variations in the positions of the feet
give dynamism to the gym classes. The stretching abilities of
the feet are important for correct functioning, where the feet
need good flexibility in the direction of the triplane
movements.
Dario Palhares & José Antônio Rodrigues
60
Isometric exercises are a technique to be used, not in
exclusivity, but as a useful complement for resistance training
to fatigue.
Healthy musculature can compensate the loss of one
supporting member. For example, there are people that play
soccer with just one leg. People born without hands have
developed delicate and precise coordination with their feet
and are able to write and paint with their toes. This principle is
routinely used in the classes of the Corrective Biogym, with
the suppression of the support given by one member (e.g.
squatting over just one leg, push-ups without one of the hands
or feet).
Overcoming gravity works with practically all the
body musculature. Notorious exceptions are the biceps and
the posteriors of the thighs, which are typical levers for the
mobilisation of weighs. In the Corrective Biogym, these
regions can be worked either by simple flexion with a higher
volume of repetitions or by modification in the origin
insertion: for biceps, exercises for lifting the body; for the
posterior of the thighs, the Series of the Inverted Table.
Exercises are classified by the greater movements and
only for didactic purposes, since although each one of the
muscles presents a particular action of the bone levers, none
of them works alone. The given names are presented to make
remembering the exercises easier.
The symbol Å represents the diversity of the joint
movements. In general, the muscles are prepared in a specific
way for the solicited work. So, if a great variety of movement
is needed, the musculature becomes prepared for greater
motor abilities.
Please respect your individual limits. The response to
training varies according to age, previous physical condition,
quality of sleep and so on. Each practitioner will present a
personal rhythm of progression that should be stimulated but
not underestimated and never overcome.
Elemental Exercises of the Corrective Biogym
our proposal and never miss a class, whereas others are the
opposite. However, we believe this happens with all gyms.
Performing classes in groups reunites motricity with
social participation. Our classes are planned according to the
needs of each one of the practitioners. The gym classes work
with the whole musculature. However, we emphasise that
some exercises could benefit a particular practitioner. In this
way, we can attend to any specific demands.
Some practitioners of the Corrective Biogym are in a
rehabilitation phase, whereas others are still developing
coordination and force. Therefore, our experience with
group exercises is limited. For more advanced classes, we
recommend the cited literature, such as Netto and Beresford
(1978), Kos et al. (1979), Battista and Vives (1984), Kucera
(1983, 1984), Nespereira (2002) and Foquet and Balcells
(2003) among others.
Our proposal is basically to work against gravity. We
leave here the idea of experimenting by adding external
weights to the exercises. In this sense, exercising in doubles
can represent an external force to be overcome.
In athletic training, exercises are first performed in
high volume and with moderate intensity. In the Corrective
Biogym, the intensity provided by each person's weight
varies. Advanced practitioners might feel that the exercises
are less intense than beginners. The volume of repetitions
used in our experience characterises the Corrective Biogym
as a method for resistance and flexibility training, thereby
serving as a basis for more specific training regimens.
Since body weight does not change quickly, there are
a number of ways to improve muscular training. These
include improving of the speed of execution, adopting poses
that reduce the mechanical advantage of a given joint,
suppressing the support given by one side of the body,
improving the number of repetitions and improving the time
in isometric contraction.
Dario Palhares & José Antônio Rodrigues
6362
Isometric exercises are a technique to be used, not in
exclusivity, but as a useful complement for resistance training
to fatigue.
Healthy musculature can compensate the loss of one
supporting member. For example, there are people that play
soccer with just one leg. People born without hands have
developed delicate and precise coordination with their feet
and are able to write and paint with their toes. This principle is
routinely used in the classes of the Corrective Biogym, with
the suppression of the support given by one member (e.g.
squatting over just one leg, push-ups without one of the hands
or feet).
Overcoming gravity works with practically all the
body musculature. Notorious exceptions are the biceps and
the posteriors of the thighs, which are typical levers for the
mobilisation of weighs. In the Corrective Biogym, these
regions can be worked either by simple flexion with a higher
volume of repetitions or by modification in the origin
insertion: for biceps, exercises for lifting the body; for the
posterior of the thighs, the Series of the Inverted Table.
Exercises are classified by the greater movements and
only for didactic purposes, since although each one of the
muscles presents a particular action of the bone levers, none
of them works alone. The given names are presented to make
remembering the exercises easier.
The symbol Å represents the diversity of the joint
movements. In general, the muscles are prepared in a specific
way for the solicited work. So, if a great variety of movement
is needed, the musculature becomes prepared for greater
motor abilities.
Please respect your individual limits. The response to
training varies according to age, previous physical condition,
quality of sleep and so on. Each practitioner will present a
personal rhythm of progression that should be stimulated but
not underestimated and never overcome.
Elemental Exercises of the Corrective Biogym
our proposal and never miss a class, whereas others are the
opposite. However, we believe this happens with all gyms.
Performing classes in groups reunites motricity with
social participation. Our classes are planned according to the
needs of each one of the practitioners. The gym classes work
with the whole musculature. However, we emphasise that
some exercises could benefit a particular practitioner. In this
way, we can attend to any specific demands.
Some practitioners of the Corrective Biogym are in a
rehabilitation phase, whereas others are still developing
coordination and force. Therefore, our experience with
group exercises is limited. For more advanced classes, we
recommend the cited literature, such as Netto and Beresford
(1978), Kos et al. (1979), Battista and Vives (1984), Kucera
(1983, 1984), Nespereira (2002) and Foquet and Balcells
(2003) among others.
Our proposal is basically to work against gravity. We
leave here the idea of experimenting by adding external
weights to the exercises. In this sense, exercising in doubles
can represent an external force to be overcome.
In athletic training, exercises are first performed in
high volume and with moderate intensity. In the Corrective
Biogym, the intensity provided by each person's weight
varies. Advanced practitioners might feel that the exercises
are less intense than beginners. The volume of repetitions
used in our experience characterises the Corrective Biogym
as a method for resistance and flexibility training, thereby
serving as a basis for more specific training regimens.
Since body weight does not change quickly, there are
a number of ways to improve muscular training. These
include improving of the speed of execution, adopting poses
that reduce the mechanical advantage of a given joint,
suppressing the support given by one side of the body,
improving the number of repetitions and improving the time
in isometric contraction.
Dario Palhares & José Antônio Rodrigues
6362
1) Pre-warming up
This first stage is the execution of movements that
somehow self-massage the abdominal region, thereby
improving the blood flow. The abdominal organs are
responsible for at least half of a human's basal metabolism.
The improvement in blood flow in this region raises body
temperature. The abdominal cavity is moulded like a balloon
filled with water, a malleable cavity with liquid. When one
extremity is compressed, the other inflates. That is why
abdominal self-massages improve blood flow, thereby
releasing heat. Five to 10 repetitions are enough for
practitioners feel the effects of these exercises.
Æ On the floor: Movement of the Beetle.
Æ On the floor: pose of the Lotus or straight legs. With
hands, suspend the hips away from the floor.
Æ Baby´s movement: holding the feet, circular
movements with the whole body.
Æ Standing position: inhale deeply, exhale while flexing
the knees and touching the floor with the hands. In the
middle direction and in the laterals.
Æ Releasing the hips: lateral and semicircular
movements: side to side or forwards and backwards.
Æ Cyclic movement of the Dog Upside Down.
Æ Sitting with one foot in front of the other. Stand up and
sit again. If this is not possible (and generally it is not),
impulse can be taken, making this a continuous from the
Movement of the Beetle.oÆ Jumping 360 : jumping in a complete rotation.
2) Warming up
Exercises for global motor coordination involve the
simultaneous mobilisation of upper and inferior members
Elemental Exercises of the Corrective Biogym
The classes of the Corrective Biogym take between 60
and 90 minutes and are divided into 11 parts:
a) Pre-warming up
b) Warming up
c) Legs Light to the Body
d) Body Light to the Legs
e) Hips/shoulders/climbing
f) Transition to the exercises on the floor
g) Miscellaneous stretching
h) Series of the Table
i) Abdominals/gluteus/neck
j) Final stretching
k) Mental relaxation
Such divisions are not rigid or unchangeable. They
are, as previous stated, a didactic organisation to guide the
exercises. In general, each movement is repeated 30 to 50
times. The static positions vary from 20 to 50 seconds. More
difficult exercises (for example, push-ups) are repeated fewer
times, say 10 to 20. A same movement can be repeated more
than once (two repetitions of squatting, for example), but
classes tend to work the same region in a distinct way.
Only the feet are naturally developed to sustain the
body. The hands can also support the body and this requires
specific training to develop such ability. So, the Corrective
Biogym follows the yoga doctrine by starting a class with
exercises in the standing position. However, this idea is, again,
not rigid.
Dario Palhares & José Antônio Rodrigues
6564
1) Pre-warming up
This first stage is the execution of movements that
somehow self-massage the abdominal region, thereby
improving the blood flow. The abdominal organs are
responsible for at least half of a human's basal metabolism.
The improvement in blood flow in this region raises body
temperature. The abdominal cavity is moulded like a balloon
filled with water, a malleable cavity with liquid. When one
extremity is compressed, the other inflates. That is why
abdominal self-massages improve blood flow, thereby
releasing heat. Five to 10 repetitions are enough for
practitioners feel the effects of these exercises.
Æ On the floor: Movement of the Beetle.
Æ On the floor: pose of the Lotus or straight legs. With
hands, suspend the hips away from the floor.
Æ Baby´s movement: holding the feet, circular
movements with the whole body.
Æ Standing position: inhale deeply, exhale while flexing
the knees and touching the floor with the hands. In the
middle direction and in the laterals.
Æ Releasing the hips: lateral and semicircular
movements: side to side or forwards and backwards.
Æ Cyclic movement of the Dog Upside Down.
Æ Sitting with one foot in front of the other. Stand up and
sit again. If this is not possible (and generally it is not),
impulse can be taken, making this a continuous from the
Movement of the Beetle.oÆ Jumping 360 : jumping in a complete rotation.
2) Warming up
Exercises for global motor coordination involve the
simultaneous mobilisation of upper and inferior members
Elemental Exercises of the Corrective Biogym
The classes of the Corrective Biogym take between 60
and 90 minutes and are divided into 11 parts:
a) Pre-warming up
b) Warming up
c) Legs Light to the Body
d) Body Light to the Legs
e) Hips/shoulders/climbing
f) Transition to the exercises on the floor
g) Miscellaneous stretching
h) Series of the Table
i) Abdominals/gluteus/neck
j) Final stretching
k) Mental relaxation
Such divisions are not rigid or unchangeable. They
are, as previous stated, a didactic organisation to guide the
exercises. In general, each movement is repeated 30 to 50
times. The static positions vary from 20 to 50 seconds. More
difficult exercises (for example, push-ups) are repeated fewer
times, say 10 to 20. A same movement can be repeated more
than once (two repetitions of squatting, for example), but
classes tend to work the same region in a distinct way.
Only the feet are naturally developed to sustain the
body. The hands can also support the body and this requires
specific training to develop such ability. So, the Corrective
Biogym follows the yoga doctrine by starting a class with
exercises in the standing position. However, this idea is, again,
not rigid.
Dario Palhares & José Antônio Rodrigues
6564
frontal position. A total of 25 repetitions in each position
of the feet parallel to the frontal position. To the lateral
position. To the inside position. Lift the body, stand on
the toes and go back. The upper members complement
the jumping on one foot. For example, if during jumping
the hands were turned down, here the hands are turned
up. If during jumping the pose of Inverted Pray was
done, here continue with the pose of the Horn.
Æ Running without locomotion. Variations: feet
touching the gluteus; flexed knees lifted up.
Æ Small jumps opening the legs laterally, small jumps
with legs to the front or small jumps with legs backwards.
Æ Ten to 15 jumps of the Frog to finish: squat and then
jump.
During the warm up, the posterior muscular chain is
relaxed and stretched. The equilibrium, the global motor
coordination and the shoulders are all worked. An aerobic
component is also present. To improve the classes, the
instructor can run in the room if there is enough space. In this
case, it is important that the instructor makes movements in a
figure of eight for practitioners to run clockwise and
anticlockwise.
3) Legs Light to the Body
The classes start with a series where one leg is
suspended, both in static and dynamic movements. Below is a
list of the exercises of the Corrective Biogym. However, it is
possible that new exercises have been created. This section
demands that practitioners work symmetrically 'from back to
front' and 'from front to back', in an ideal of anterior–posterior
symmetry in relation to the sagittal plane.
Elemental Exercises of the Corrective Biogym
from the same and/or opposite sides. In the Corrective
Biogym, the Series of the Table reminds the body of the
movement of a baby crawling, that is ontogenetically the first
movement to improve global motor coordination. In the
warming up series, the simultaneous mobilisation of jumps,
shoulders and hands follow this idea of global coordination.
Moreover, standing on just one foot is a semiological
manoeuvre that can highlight anomalies and postural
deficits. Therefore, this series is also an empirical instrument
for the evaluation of the progress of the practitioner in the
Biogym classes.
Æ Yogin choreography of the Saudation of the Sun: one
series with eight seconds in each static position or two
series – one with three, the other with six seconds.
Æ Jumping twice on each foot, 100 repetitions in total.
Divided into groups of 25 repetitions according to the
movements of the arms: arms straight forwards,
downwards, upwards and in a lateral position (obviously
the amount of repetitions can be varied):
a) “Blink” hands, facing down;
b) Blink hands, facing up;
c) Adduction and abduction of the fingers;
d) Prone/supine wrists;
e) Circular movements of the arms;
f) Combination of blinking the hands and/or
abduction and adduction of the fingers and/or with circular
movements of the arms; and
g) Posterior stretching of the shoulders: pose of the
Inverted Pray or the pose of the Horn.
Æ Place the feet in the natural direction of the hips. To do
so, start with the feet together. Move them in abduction
and keep ankles touching. Then, turn the toes to the
Dario Palhares & José Antônio Rodrigues
6766
frontal position. A total of 25 repetitions in each position
of the feet parallel to the frontal position. To the lateral
position. To the inside position. Lift the body, stand on
the toes and go back. The upper members complement
the jumping on one foot. For example, if during jumping
the hands were turned down, here the hands are turned
up. If during jumping the pose of Inverted Pray was
done, here continue with the pose of the Horn.
Æ Running without locomotion. Variations: feet
touching the gluteus; flexed knees lifted up.
Æ Small jumps opening the legs laterally, small jumps
with legs to the front or small jumps with legs backwards.
Æ Ten to 15 jumps of the Frog to finish: squat and then
jump.
During the warm up, the posterior muscular chain is
relaxed and stretched. The equilibrium, the global motor
coordination and the shoulders are all worked. An aerobic
component is also present. To improve the classes, the
instructor can run in the room if there is enough space. In this
case, it is important that the instructor makes movements in a
figure of eight for practitioners to run clockwise and
anticlockwise.
3) Legs Light to the Body
The classes start with a series where one leg is
suspended, both in static and dynamic movements. Below is a
list of the exercises of the Corrective Biogym. However, it is
possible that new exercises have been created. This section
demands that practitioners work symmetrically 'from back to
front' and 'from front to back', in an ideal of anterior–posterior
symmetry in relation to the sagittal plane.
Elemental Exercises of the Corrective Biogym
from the same and/or opposite sides. In the Corrective
Biogym, the Series of the Table reminds the body of the
movement of a baby crawling, that is ontogenetically the first
movement to improve global motor coordination. In the
warming up series, the simultaneous mobilisation of jumps,
shoulders and hands follow this idea of global coordination.
Moreover, standing on just one foot is a semiological
manoeuvre that can highlight anomalies and postural
deficits. Therefore, this series is also an empirical instrument
for the evaluation of the progress of the practitioner in the
Biogym classes.
Æ Yogin choreography of the Saudation of the Sun: one
series with eight seconds in each static position or two
series – one with three, the other with six seconds.
Æ Jumping twice on each foot, 100 repetitions in total.
Divided into groups of 25 repetitions according to the
movements of the arms: arms straight forwards,
downwards, upwards and in a lateral position (obviously
the amount of repetitions can be varied):
a) “Blink” hands, facing down;
b) Blink hands, facing up;
c) Adduction and abduction of the fingers;
d) Prone/supine wrists;
e) Circular movements of the arms;
f) Combination of blinking the hands and/or
abduction and adduction of the fingers and/or with circular
movements of the arms; and
g) Posterior stretching of the shoulders: pose of the
Inverted Pray or the pose of the Horn.
Æ Place the feet in the natural direction of the hips. To do
so, start with the feet together. Move them in abduction
and keep ankles touching. Then, turn the toes to the
Dario Palhares & José Antônio Rodrigues
6766
Æ Exercises with the legs straight:
a) Exercise of the cow kick. Straight spine, legs
straight. Lift to the front. To the side. To the back. Variations:
touching the ankle after each movement or continuous
movement without feet touching the floor. The initial position
of the feet can vary: feet side by side (normal position),
crossed feet or one foot in front of the other.
b) Scheme Å: front direction and diagonals. From
back to front or front to back. Static positions can be used.
This can be complemented by a classic stretching exercise
(e.g. holding the legs in the air). A bar in the wall can be used
as support and facilitates the exercises in greater amplitudes.
Option: half of the series with the bar, the other half without it.
b.1) Pendulum: move the leg from back to
front continuously without touching the floor;
b.2) Complement: lateral movement of the
leg. The moving leg crosses the supporting leg at the front or
back;
b.3) Circular movements. There are two
kinds: the Great Wheel, where the semicircular and circular
movements are done in great amplitudes, and the Six
Wheels, where the movements are to the front, side and back;
b.4) Circular movements, but forming a ¥,
instead of a circle; and
b.5) Combinations of exercises: touch the
head to the knees and then lift, bringing the leg up. Because
this massages the abdomen it can be used as a pre-warming
exercise.
c) The movements in the straight directions allow the
superseries. Divide the amplitude into three portions. Stand
for two to five seconds in the inferior third, then in the middle
third and then in the superior third. After, five movements and
then stop downward in each third.
Elemental Exercises of the Corrective Biogym
Æ Exercises with flexed knees:
a) Lift one leg up and down. The static pose consists of
standing the leg in the upper position. The supporting foot
can stand normally or, for higher intensity, on the toes,
b) Diagonal direction: outwards and inwards.
Movements or static pose. The foot can vary: side by side or
crossed,
c) Lateral direction. The foot of the suspending leg
points outwards. Care should be taken to not rotate the hip;
try to keep the hip parallel to the front plane,
d) Superseries: the amplitude of the movement is
divided into three parts. The leg stands for three to five
seconds in the lowest, the middle and the upper parts, for four
or five movements. Ten repetitions for each leg take time.
Practitioners generally like this because it seems simple, but it
is actually hard,
e) Union of frontal and lateral movements. The leg is
lifted up. Then, move outwards and then inwards. The other
way also: first inwards then outwards. This exercise works the
musculature of the hip in an unusual pattern. A frequent
comment from practitioners is that this exercise awakens
muscles that were never imagined to exist,
f) Combination of movements: bend the spine to
place the head between the knees,
g) Circular movements: semicircles and circles
(clockwise and anticlockwise) at the front or side; and
h) Flex the leg in the posterior direction. Since this is
an easy movement, the way to improve the muscular work is
to use a higher number of repetitions and a higher speed of
execution. Positions: leg straight, leg outwards, leg inwards
and union outwards/inwards.
Dario Palhares & José Antônio Rodrigues
6968
Æ Exercises with the legs straight:
a) Exercise of the cow kick. Straight spine, legs
straight. Lift to the front. To the side. To the back. Variations:
touching the ankle after each movement or continuous
movement without feet touching the floor. The initial position
of the feet can vary: feet side by side (normal position),
crossed feet or one foot in front of the other.
b) Scheme Å: front direction and diagonals. From
back to front or front to back. Static positions can be used.
This can be complemented by a classic stretching exercise
(e.g. holding the legs in the air). A bar in the wall can be used
as support and facilitates the exercises in greater amplitudes.
Option: half of the series with the bar, the other half without it.
b.1) Pendulum: move the leg from back to
front continuously without touching the floor;
b.2) Complement: lateral movement of the
leg. The moving leg crosses the supporting leg at the front or
back;
b.3) Circular movements. There are two
kinds: the Great Wheel, where the semicircular and circular
movements are done in great amplitudes, and the Six
Wheels, where the movements are to the front, side and back;
b.4) Circular movements, but forming a ¥,
instead of a circle; and
b.5) Combinations of exercises: touch the
head to the knees and then lift, bringing the leg up. Because
this massages the abdomen it can be used as a pre-warming
exercise.
c) The movements in the straight directions allow the
superseries. Divide the amplitude into three portions. Stand
for two to five seconds in the inferior third, then in the middle
third and then in the superior third. After, five movements and
then stop downward in each third.
Elemental Exercises of the Corrective Biogym
Æ Exercises with flexed knees:
a) Lift one leg up and down. The static pose consists of
standing the leg in the upper position. The supporting foot
can stand normally or, for higher intensity, on the toes,
b) Diagonal direction: outwards and inwards.
Movements or static pose. The foot can vary: side by side or
crossed,
c) Lateral direction. The foot of the suspending leg
points outwards. Care should be taken to not rotate the hip;
try to keep the hip parallel to the front plane,
d) Superseries: the amplitude of the movement is
divided into three parts. The leg stands for three to five
seconds in the lowest, the middle and the upper parts, for four
or five movements. Ten repetitions for each leg take time.
Practitioners generally like this because it seems simple, but it
is actually hard,
e) Union of frontal and lateral movements. The leg is
lifted up. Then, move outwards and then inwards. The other
way also: first inwards then outwards. This exercise works the
musculature of the hip in an unusual pattern. A frequent
comment from practitioners is that this exercise awakens
muscles that were never imagined to exist,
f) Combination of movements: bend the spine to
place the head between the knees,
g) Circular movements: semicircles and circles
(clockwise and anticlockwise) at the front or side; and
h) Flex the leg in the posterior direction. Since this is
an easy movement, the way to improve the muscular work is
to use a higher number of repetitions and a higher speed of
execution. Positions: leg straight, leg outwards, leg inwards
and union outwards/inwards.
Dario Palhares & José Antônio Rodrigues
6968
the knees should not pass the line of the ankles. Obviously, as
the pelvis approaches the floor, an acute angle between the
ankles and knees is formed.
The initial position of the feet can vary: feet at the osame line as the hips, abducted 45 outwards (this is the
simpler and most stable position). Feet at the line of the hips,
parallel to each other. Feet more abducted than the hip. Feet
close together. When the feet are close together, one tip is to
slightly separate the malleolus because touching can be
uncomfortable. The series of feet close together have three
positions: straight, outwards and inwards. The amplitude of
squatting with the feet close together is very low, but can work
with the knees in many angles of muscular and ligament
recruitment.
The upper members act as stabilisation levers. The
simpler position is to keep the hands in front of the chest. A
greater intensity in the postural correction can be obtained
with poses where the arms are not stabilisation levers, for
example: the Inverted Pray or arms aligned with the ears.
We suggest that at the end of a series of squatting, the
series is finished by 20 to 30 seconds in the squatting position.
Improvement of squatting can be achieved by touching the
hands on the floor, behind the ankles (the Spider pose).
During squatting, the ankles must touch the floor. Squatting in
only the toes is another kind of exercise. Some beginners are
not able to squat, so a bar in the wall can be helpful.
The squatting position is important according to the
yogins. This is a pose where the abdominal and pelvic organs
are located in the most natural and correct position. When
standing after squat exercises the pelvic diaphragm must
firmly contract to avoid the involuntary loss of urine or faeces.
However, it is an exercise that requires a lot from the knees, so
individual limits must be respected.
Elemental Exercises of the Corrective Biogym
Æ Exercises with hands on the floor. This is similar to the
series of the gluteus, but this position improves the
stretching of the lower back and posterior leg:
a) Move one leg from back to front. Diagonals.
Laterals; and
b) Leg extended in the back. Symbol Å: lift and down.
Diagonals, circles and semicircles.
Æ Lateral decubitus. This series can be worked either as
lateral abs or leg works. Lift and lower one leg. Variations:
lift the leg at the front or back. Semicircles. Small circles.
Big circles. Two legs at the same time.
4) Body Light to Legs
In these series, the basic movement is squatting.
Squatting involves a complex mobilisation with a low
mechanical efficiency from the knees and hip joints.
However, it is a common daily movement, such as using stairs
and walking uphill. In a functional gym, training this aspect is
important.
Æ Squatting:
Observations: the practitioner should flex the knees
and move the hip backwards as if going to sit in a chair. There
is a natural tendency to protrude the knees, but this should be
avoided. This natural tendency overloads the knee ligaments,
and the gym aims to work with these muscles. As previously
said, this is not a taboo, and in some classes practitioners
might be asked to protrude the knees. But especially
beginners should learn how to do this movement without
overloading the knees. At the beginning of the movement,
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the knees should not pass the line of the ankles. Obviously, as
the pelvis approaches the floor, an acute angle between the
ankles and knees is formed.
The initial position of the feet can vary: feet at the osame line as the hips, abducted 45 outwards (this is the
simpler and most stable position). Feet at the line of the hips,
parallel to each other. Feet more abducted than the hip. Feet
close together. When the feet are close together, one tip is to
slightly separate the malleolus because touching can be
uncomfortable. The series of feet close together have three
positions: straight, outwards and inwards. The amplitude of
squatting with the feet close together is very low, but can work
with the knees in many angles of muscular and ligament
recruitment.
The upper members act as stabilisation levers. The
simpler position is to keep the hands in front of the chest. A
greater intensity in the postural correction can be obtained
with poses where the arms are not stabilisation levers, for
example: the Inverted Pray or arms aligned with the ears.
We suggest that at the end of a series of squatting, the
series is finished by 20 to 30 seconds in the squatting position.
Improvement of squatting can be achieved by touching the
hands on the floor, behind the ankles (the Spider pose).
During squatting, the ankles must touch the floor. Squatting in
only the toes is another kind of exercise. Some beginners are
not able to squat, so a bar in the wall can be helpful.
The squatting position is important according to the
yogins. This is a pose where the abdominal and pelvic organs
are located in the most natural and correct position. When
standing after squat exercises the pelvic diaphragm must
firmly contract to avoid the involuntary loss of urine or faeces.
However, it is an exercise that requires a lot from the knees, so
individual limits must be respected.
Elemental Exercises of the Corrective Biogym
Æ Exercises with hands on the floor. This is similar to the
series of the gluteus, but this position improves the
stretching of the lower back and posterior leg:
a) Move one leg from back to front. Diagonals.
Laterals; and
b) Leg extended in the back. Symbol Å: lift and down.
Diagonals, circles and semicircles.
Æ Lateral decubitus. This series can be worked either as
lateral abs or leg works. Lift and lower one leg. Variations:
lift the leg at the front or back. Semicircles. Small circles.
Big circles. Two legs at the same time.
4) Body Light to Legs
In these series, the basic movement is squatting.
Squatting involves a complex mobilisation with a low
mechanical efficiency from the knees and hip joints.
However, it is a common daily movement, such as using stairs
and walking uphill. In a functional gym, training this aspect is
important.
Æ Squatting:
Observations: the practitioner should flex the knees
and move the hip backwards as if going to sit in a chair. There
is a natural tendency to protrude the knees, but this should be
avoided. This natural tendency overloads the knee ligaments,
and the gym aims to work with these muscles. As previously
said, this is not a taboo, and in some classes practitioners
might be asked to protrude the knees. But especially
beginners should learn how to do this movement without
overloading the knees. At the beginning of the movement,
Dario Palhares & José Antônio Rodrigues
7170
weight, then when the two legs are acting together, the body
weight will represent only 25% of exigence to each leg.
Æ Basic movement: a straight suspended leg. Hold the
foot with the hand. Squat on one leg. Observations: this is
a difficult exercise that requires lots of practice, but is
common among yogins and dancers. In the Biogym, we
use the support of a bar. The support is more efficient if
done in X: to hold the foot with the opposite hand. After a
series of movements, we suggest a stretching pose of 20 to
30 seconds down in each leg.
Æ This variation works in a distinct way: instead of
suspending the leg straight, flex laterally the knee,
supporting the ankle on the opposite thigh. When the
body goes down, the joint of the hips is stretched or, in
common words, 'opened'. Opening the hips is an
important series of yoga stretching. In this position, the
exercise can be performed with or without the bar. With
the bar, the amplitude of the down movement is greater.
Without the bar is a position that works with the body's
equilibrium.
Æ With the legs opened, squat on one side and then on
the other. The ankles must always be in contact with the
floor. A frequent error by beginners is removing the ankle
from the floor and supporting on the toes. After a series of
movements, we suggest a stretching pose of 20 to 30
seconds down in each leg.
Æ Lunges: this exercise is common in local gyms. One foot
is on the floor, and the opposite leg is extended
posteriorly with only the toes on the floor. The knees are
flexed and the knee of the extended leg touches the floor.
Important: the knee of the side of the supporting foot,
when flexed, should not pass the line of the ankle. The
movement is down to the pelvis in the direction of the
floor, and not protruding the body over the knee.
Elemental Exercises of the Corrective Biogym
Æ Double movement of the calf and squat: the knees are
flexed to half of the amplitude of squatting. Straight spine.
Lift and down on one ankle, then the other. Squat, stand
up, lift and back down onto two ankles, and then back to
the middle position.
Æ Exercises of the pose of the Warriors.
a) The Master Warrior. One foot forwards, abducted
legs. The other foot outwards. In this position, the hip tends to
turn outwards – do not allow that. Try to keep the hip parallel
to the front. Flex the knee of the outwards foot. The knee
should not pass the line of the ankle. The initial position of the
arms is wide open. If the knee passes the ankle, open the legs a
little more. After flexing the knee, the elbow touches the
thigh. With a flexioned knee, turn the spine back. Then, go
back to the initial position. After the repetitions (20, 25, 30, 50,
...), we suggest standing in each static position for 20 or more
seconds. Completing the sequence, the stretching exercises
of the Triangle or Inverted Triangle are indicated; and
b) Junior Warrior. This time the hip moves towards
the foot that points outwards. The arms are extended
superiorly, holding the ears. The knee is flexed, never passing
the vertical line of the ankles in a moving or static position. As
a complement, we suggest the horizontal posture over one
foot for 20 or more seconds, with the supporting leg well
extended.
The most difficult squatting exercises are those where
the body is supported by only one leg. In general, our double
organs can overcome the absence of the other, although they
are not as efficient. As stated before, there are many people
with just one leg that are able to play soccer. So, exercising the
body weight over just one leg turns the body even lighter to
itself. Imagine that each leg supports half of the body weight, if
through exercise we can make each one support the total
Dario Palhares & José Antônio Rodrigues
7372
weight, then when the two legs are acting together, the body
weight will represent only 25% of exigence to each leg.
Æ Basic movement: a straight suspended leg. Hold the
foot with the hand. Squat on one leg. Observations: this is
a difficult exercise that requires lots of practice, but is
common among yogins and dancers. In the Biogym, we
use the support of a bar. The support is more efficient if
done in X: to hold the foot with the opposite hand. After a
series of movements, we suggest a stretching pose of 20 to
30 seconds down in each leg.
Æ This variation works in a distinct way: instead of
suspending the leg straight, flex laterally the knee,
supporting the ankle on the opposite thigh. When the
body goes down, the joint of the hips is stretched or, in
common words, 'opened'. Opening the hips is an
important series of yoga stretching. In this position, the
exercise can be performed with or without the bar. With
the bar, the amplitude of the down movement is greater.
Without the bar is a position that works with the body's
equilibrium.
Æ With the legs opened, squat on one side and then on
the other. The ankles must always be in contact with the
floor. A frequent error by beginners is removing the ankle
from the floor and supporting on the toes. After a series of
movements, we suggest a stretching pose of 20 to 30
seconds down in each leg.
Æ Lunges: this exercise is common in local gyms. One foot
is on the floor, and the opposite leg is extended
posteriorly with only the toes on the floor. The knees are
flexed and the knee of the extended leg touches the floor.
Important: the knee of the side of the supporting foot,
when flexed, should not pass the line of the ankle. The
movement is down to the pelvis in the direction of the
floor, and not protruding the body over the knee.
Elemental Exercises of the Corrective Biogym
Æ Double movement of the calf and squat: the knees are
flexed to half of the amplitude of squatting. Straight spine.
Lift and down on one ankle, then the other. Squat, stand
up, lift and back down onto two ankles, and then back to
the middle position.
Æ Exercises of the pose of the Warriors.
a) The Master Warrior. One foot forwards, abducted
legs. The other foot outwards. In this position, the hip tends to
turn outwards – do not allow that. Try to keep the hip parallel
to the front. Flex the knee of the outwards foot. The knee
should not pass the line of the ankle. The initial position of the
arms is wide open. If the knee passes the ankle, open the legs a
little more. After flexing the knee, the elbow touches the
thigh. With a flexioned knee, turn the spine back. Then, go
back to the initial position. After the repetitions (20, 25, 30, 50,
...), we suggest standing in each static position for 20 or more
seconds. Completing the sequence, the stretching exercises
of the Triangle or Inverted Triangle are indicated; and
b) Junior Warrior. This time the hip moves towards
the foot that points outwards. The arms are extended
superiorly, holding the ears. The knee is flexed, never passing
the vertical line of the ankles in a moving or static position. As
a complement, we suggest the horizontal posture over one
foot for 20 or more seconds, with the supporting leg well
extended.
The most difficult squatting exercises are those where
the body is supported by only one leg. In general, our double
organs can overcome the absence of the other, although they
are not as efficient. As stated before, there are many people
with just one leg that are able to play soccer. So, exercising the
body weight over just one leg turns the body even lighter to
itself. Imagine that each leg supports half of the body weight, if
through exercise we can make each one support the total
Dario Palhares & José Antônio Rodrigues
7372
the particular case of to the back, kindly flex the knees and
move the pelvis forwards.
Æ The Great Wheel of the Trunk: circular and
semicircular movements. Let the pelvis rotate to the
equilibrium. At the end of the series, beginners feel dizzy
and sometimes annoyed. Quickly tell them to move the
neck to interrupt the lymphatic movement of the
vestibule: 10 movements of 'no', 10 of 'yes' and 10 of
'maybe'. This exercise works the labyrinth. Although all
movements with the head move the vestibule, the Great
Wheel works the whole body. The practice of this exercise
also aims to keep the labyrinth flexible, which means
ensuring the rotation is not followed by nausea.
Æ Series of the Rebolation: feet close together or away.
With the hip, make the movements of the symbol Å.
Æ Rebolation Bowl: legs spread. Semiflexioned knees.
Move in the bowl: from one side to the other or from
backwards to forwards.
6) Exercise for the Shoulders – standing position
Æ Series of the Shrugs: application of the symbol Å.
Variations: one shoulder each time. The shoulders in
different senses of the circular movements. As the
shoulders are normally light to the body, the volume of
repetitions should be at least 50.
Æ Lift the arms in a straight position. Directions: in the
middle and diagonal. Series of Å with the arms. Arms in
prone or supine.
Æ Exercises for the biceps: lift hands up and down as if the
hands were holding weights. In the frontal direction, in
the lateral direction and going frontal/lateral. As this is
normally light, the exercise should be of great volume
(more than 50 repetitions) and at a high speed.
Elemental Exercises of the Corrective Biogym
Observations: people with mobility restrictions must
respect their limits. A bar can facilitate the movement. A
common mistake of the practitioner is to adduct the toes (feet
pointing inwards): the instructor must correct the foot
extremity so that it is parallel to the sagittal plane. There is
clearly a difference between men and women. A woman´s
hip is larger and so her knees tend towards a valgus position.
The instructor should differentiate a normal valgus in women
from an excessive one.
In all the squatting exercises, there are two types of
superseries:
a) Superseries of three: the amplitude of the
movement is divided into three portions. Three to five
seconds in the static position in the upper, middle and inferior
portion followed by five to 10 movements; and
b) Superseries of four: go down to half the amplitude
and back to the standing position. Then, go totally down, back
to the half of the amplitude, totally down again and back to
the standing position.
5) Exercises for the Hips
Æ Basic movement: move the trunk from one side to the
other. The static position is on each side. Variations: feet in
the natural direction of the hip, feet close together, one
foot away from the other, feet pointing outwards, feet oparallel, feet outwards at an angle of 45 . Regarding the
arms: pose of Inverted Pray and pose of the Horn. Wrists
behind you. Wrists united behind the back. Arms
extended upwards, holding the ears. Arms opened
laterally.
Æ Diagonal movements: half rotation of the hip to the
side, and movement in the diagonal direction.
Æ Semicircular movements (bowl and cupule) and small
circles. Position: to the front. To the sides. To the back. In
Dario Palhares & José Antônio Rodrigues
7574
the particular case of to the back, kindly flex the knees and
move the pelvis forwards.
Æ The Great Wheel of the Trunk: circular and
semicircular movements. Let the pelvis rotate to the
equilibrium. At the end of the series, beginners feel dizzy
and sometimes annoyed. Quickly tell them to move the
neck to interrupt the lymphatic movement of the
vestibule: 10 movements of 'no', 10 of 'yes' and 10 of
'maybe'. This exercise works the labyrinth. Although all
movements with the head move the vestibule, the Great
Wheel works the whole body. The practice of this exercise
also aims to keep the labyrinth flexible, which means
ensuring the rotation is not followed by nausea.
Æ Series of the Rebolation: feet close together or away.
With the hip, make the movements of the symbol Å.
Æ Rebolation Bowl: legs spread. Semiflexioned knees.
Move in the bowl: from one side to the other or from
backwards to forwards.
6) Exercise for the Shoulders – standing position
Æ Series of the Shrugs: application of the symbol Å.
Variations: one shoulder each time. The shoulders in
different senses of the circular movements. As the
shoulders are normally light to the body, the volume of
repetitions should be at least 50.
Æ Lift the arms in a straight position. Directions: in the
middle and diagonal. Series of Å with the arms. Arms in
prone or supine.
Æ Exercises for the biceps: lift hands up and down as if the
hands were holding weights. In the frontal direction, in
the lateral direction and going frontal/lateral. As this is
normally light, the exercise should be of great volume
(more than 50 repetitions) and at a high speed.
Elemental Exercises of the Corrective Biogym
Observations: people with mobility restrictions must
respect their limits. A bar can facilitate the movement. A
common mistake of the practitioner is to adduct the toes (feet
pointing inwards): the instructor must correct the foot
extremity so that it is parallel to the sagittal plane. There is
clearly a difference between men and women. A woman´s
hip is larger and so her knees tend towards a valgus position.
The instructor should differentiate a normal valgus in women
from an excessive one.
In all the squatting exercises, there are two types of
superseries:
a) Superseries of three: the amplitude of the
movement is divided into three portions. Three to five
seconds in the static position in the upper, middle and inferior
portion followed by five to 10 movements; and
b) Superseries of four: go down to half the amplitude
and back to the standing position. Then, go totally down, back
to the half of the amplitude, totally down again and back to
the standing position.
5) Exercises for the Hips
Æ Basic movement: move the trunk from one side to the
other. The static position is on each side. Variations: feet in
the natural direction of the hip, feet close together, one
foot away from the other, feet pointing outwards, feet oparallel, feet outwards at an angle of 45 . Regarding the
arms: pose of Inverted Pray and pose of the Horn. Wrists
behind you. Wrists united behind the back. Arms
extended upwards, holding the ears. Arms opened
laterally.
Æ Diagonal movements: half rotation of the hip to the
side, and movement in the diagonal direction.
Æ Semicircular movements (bowl and cupule) and small
circles. Position: to the front. To the sides. To the back. In
Dario Palhares & José Antônio Rodrigues
7574
the knees. Move from one side to the other, with a straight
spine. Place the right foot in front of the left. Then, change
position;
Æ The Turtle Bouncing. Hold the feet and extend the legs
in the air;
Æ Penknife and Scissors. Keep the arms and ankles off the
floor. Static or dynamic exercise. Open and close the legs;
Æ Bicycle: in this, it is important to touch the flexioned
knee with the elbow and ensure the other leg is very
straight and as low as possible;
Æ Strengthening the toes. Sit on the ankles with the toes
supporting the weight. Go down, touch the floor with the
hand and go back. Also, go backwards and touch the
floor with the hand dorsal; and
Æ Preparing the wrists for the Series of the Table
9) Miscellaneous stretching exercises
Carry out some stretching on the floor (see section 8
for ideas). Carry out the series for preparing the wrists for the
Series of the Table (see section 10): in the crawling position,
move forwards, stretching the wrists: forwards, to the sides,
backwards and the inverted position with elbows straight.
10) Series of the Table
This is one of the most important series of the
Corrective Biogym. At least one of the exercises should be
present in all classes. This is called Table because the spine
must be horizontally straight to support the plates. Look
forwards, avoid looking to the floor:
Æ Variations: a) hand and feet away one from each other
in the diagonal. In this case, ankles touch the floor. b)
Hands and feet close together;
Elemental Exercises of the Corrective Biogym
Æ The Stick exercise. Arms opened laterally. Move the hip
from one side to the other. Do not allow the arms to
become close. Keep looking forwards, do not look
laterally.
Æ The Helicoidal Flight. Complex coordination. Should
be repeated in some classes. Repeat decreasingly five to
the right, five to the left until the complete movement of
1:1.
7) Scaling a Horizontal Bar
If the gym room has a climbing frame, it is interesting
to work the inherent ability of the human body to climb steps
with the arms. Although our skeletal system allows that, this is
an ability that is rarely used and so it gets lost. The body's
ability to climb steps using only the force of the arms is the
basis of many circus choreographies and competitive gyms.
Anyway, we describe here only the basic movements. As the
classes become more advanced, new exercises can be found
in the literature cited.
Æ Hold the bar and keep bending for 20 to 50 seconds;
Æ Keep bending in one arm only;
Æ Bar: either hands prone or supine. Lift up and down;
and
Æ Keep bending and turn the hips from one side to the
other. Or lift the legs.
8) Transition to the Floor
This series is made up by stretching, equilibrium and strength:
Æ The Waves of the Ocean. Sit with legs crossed. Hold the
feet and raise the ankles off the floor. Rest the elbows on
Dario Palhares & José Antônio Rodrigues
7776
the knees. Move from one side to the other, with a straight
spine. Place the right foot in front of the left. Then, change
position;
Æ The Turtle Bouncing. Hold the feet and extend the legs
in the air;
Æ Penknife and Scissors. Keep the arms and ankles off the
floor. Static or dynamic exercise. Open and close the legs;
Æ Bicycle: in this, it is important to touch the flexioned
knee with the elbow and ensure the other leg is very
straight and as low as possible;
Æ Strengthening the toes. Sit on the ankles with the toes
supporting the weight. Go down, touch the floor with the
hand and go back. Also, go backwards and touch the
floor with the hand dorsal; and
Æ Preparing the wrists for the Series of the Table
9) Miscellaneous stretching exercises
Carry out some stretching on the floor (see section 8
for ideas). Carry out the series for preparing the wrists for the
Series of the Table (see section 10): in the crawling position,
move forwards, stretching the wrists: forwards, to the sides,
backwards and the inverted position with elbows straight.
10) Series of the Table
This is one of the most important series of the
Corrective Biogym. At least one of the exercises should be
present in all classes. This is called Table because the spine
must be horizontally straight to support the plates. Look
forwards, avoid looking to the floor:
Æ Variations: a) hand and feet away one from each other
in the diagonal. In this case, ankles touch the floor. b)
Hands and feet close together;
Elemental Exercises of the Corrective Biogym
Æ The Stick exercise. Arms opened laterally. Move the hip
from one side to the other. Do not allow the arms to
become close. Keep looking forwards, do not look
laterally.
Æ The Helicoidal Flight. Complex coordination. Should
be repeated in some classes. Repeat decreasingly five to
the right, five to the left until the complete movement of
1:1.
7) Scaling a Horizontal Bar
If the gym room has a climbing frame, it is interesting
to work the inherent ability of the human body to climb steps
with the arms. Although our skeletal system allows that, this is
an ability that is rarely used and so it gets lost. The body's
ability to climb steps using only the force of the arms is the
basis of many circus choreographies and competitive gyms.
Anyway, we describe here only the basic movements. As the
classes become more advanced, new exercises can be found
in the literature cited.
Æ Hold the bar and keep bending for 20 to 50 seconds;
Æ Keep bending in one arm only;
Æ Bar: either hands prone or supine. Lift up and down;
and
Æ Keep bending and turn the hips from one side to the
other. Or lift the legs.
8) Transition to the Floor
This series is made up by stretching, equilibrium and strength:
Æ The Waves of the Ocean. Sit with legs crossed. Hold the
feet and raise the ankles off the floor. Rest the elbows on
Dario Palhares & José Antônio Rodrigues
7776
Æ In the position of the Inverted Table, remove one hand, one foot and in X.
11) Body Light to the Arms (on the floor)
The basic exercises are the push-ups and the upside down
poses:
Æ Push-ups. There are at least three types of push-ups: 'of
triceps', where the elbows stand close to the trunk, 'of
pectorals', where the hands are laterally away from the
chest and 'of deltoids', where the hands are positioned in
the horizontal line of the eyes. The position of the feet
interferes in the mechanical efficiency of the movement.
The feet can stand close together with only the toes on the
floor or stand apart with the ankles on the floor. If the
practitioner presents difficulties in the movement, the
knees can give support on the floor.
Æ Variations: remove one hand or one foot or in X.
Æ Jump from the original position and clap the hands.
Æ Symbol Å: in the half of the amplitude of the push-up,
stand still and move forwards and backwards or from one
side to the other.
Comment: for an unknown cultural reason, many gym instructors
divide the push-ups into 'for men' and 'for women'. Women are
guided to always sustain the knees on the floor. The paradigm of the
Corrective Biogym is totally contrary to such an idea. The body must
be light, no matter if you are a child, and adult, young, old, a man or a
woman. Notwithstanding, the musculature worked by the push-ups
is requested in the daily activities. In our experience, all the
practitioners present a good performance in push-ups after practice.
Æ Preparing for upside down: jump and try to turn upside
down. Variations: jump with the feet together or alternate
Elemental Exercises of the Corrective Biogym
Æ Hands: to the front, to the sides, to back and inside.
Minimum of 50 seconds in each position. In the intervals
between positions, a suggestion is to carry out a posterior
stretch of the hips or strengthening of the toes;
Æ Variation: stand on closed wrist. This strengthens the wrist and the punch; and
Æ Variation: stand on the fingers.
10.1) Series of the Inverted Table
Æ Dorsal decubitus. Hands and soles on the floor. Lift the hip and keep the abdomen level. Lift up and down. Static position: keep in the higher position;
Æ One leg straight: series with each leg: up/down, diagonals, side to side, semicircles and circles. Take care to not allow the hip to fall to the other side; and
Æ Dorsal decubitus. Hands dorsal and ankles on the floor. In the diagonal and in the middle. Forcing the floor, try to lift the body.
10.2) Series of the Dismantled Table
We call them dismantled because one or more of the supports will be withdrawn:
Æ From the original Table pose. Remove one hand from the floor (alternate the hands) and stand in the static position. Remove one foot. End with the four supports on the floor. This series turns the Table lighter to the body: first, the body needs to stand without one support. At the end, with all the supports, the Table becomes lighter;
Æ Moving in X: remove one hand and the foot of the opposite side. Movements ending with the static position. The Table can be hands and feet opened in the diagonal or close together in the middle position; and
Dario Palhares & José Antônio Rodrigues
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Æ In the position of the Inverted Table, remove one hand, one foot and in X.
11) Body Light to the Arms (on the floor)
The basic exercises are the push-ups and the upside down
poses:
Æ Push-ups. There are at least three types of push-ups: 'of
triceps', where the elbows stand close to the trunk, 'of
pectorals', where the hands are laterally away from the
chest and 'of deltoids', where the hands are positioned in
the horizontal line of the eyes. The position of the feet
interferes in the mechanical efficiency of the movement.
The feet can stand close together with only the toes on the
floor or stand apart with the ankles on the floor. If the
practitioner presents difficulties in the movement, the
knees can give support on the floor.
Æ Variations: remove one hand or one foot or in X.
Æ Jump from the original position and clap the hands.
Æ Symbol Å: in the half of the amplitude of the push-up,
stand still and move forwards and backwards or from one
side to the other.
Comment: for an unknown cultural reason, many gym instructors
divide the push-ups into 'for men' and 'for women'. Women are
guided to always sustain the knees on the floor. The paradigm of the
Corrective Biogym is totally contrary to such an idea. The body must
be light, no matter if you are a child, and adult, young, old, a man or a
woman. Notwithstanding, the musculature worked by the push-ups
is requested in the daily activities. In our experience, all the
practitioners present a good performance in push-ups after practice.
Æ Preparing for upside down: jump and try to turn upside
down. Variations: jump with the feet together or alternate
Elemental Exercises of the Corrective Biogym
Æ Hands: to the front, to the sides, to back and inside.
Minimum of 50 seconds in each position. In the intervals
between positions, a suggestion is to carry out a posterior
stretch of the hips or strengthening of the toes;
Æ Variation: stand on closed wrist. This strengthens the wrist and the punch; and
Æ Variation: stand on the fingers.
10.1) Series of the Inverted Table
Æ Dorsal decubitus. Hands and soles on the floor. Lift the hip and keep the abdomen level. Lift up and down. Static position: keep in the higher position;
Æ One leg straight: series with each leg: up/down, diagonals, side to side, semicircles and circles. Take care to not allow the hip to fall to the other side; and
Æ Dorsal decubitus. Hands dorsal and ankles on the floor. In the diagonal and in the middle. Forcing the floor, try to lift the body.
10.2) Series of the Dismantled Table
We call them dismantled because one or more of the supports will be withdrawn:
Æ From the original Table pose. Remove one hand from the floor (alternate the hands) and stand in the static position. Remove one foot. End with the four supports on the floor. This series turns the Table lighter to the body: first, the body needs to stand without one support. At the end, with all the supports, the Table becomes lighter;
Æ Moving in X: remove one hand and the foot of the opposite side. Movements ending with the static position. The Table can be hands and feet opened in the diagonal or close together in the middle position; and
Dario Palhares & José Antônio Rodrigues
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together: a nice stretching of opening the hips can be
performed at this moment: ankles together and touching
the floor.
Æ Abdominal/dorsal inferior (works with the muscles
inferior to the belly button): in this series, it is important to
keep the lumbar spine in contact with the floor. If the
pelvic musculature is weak, practitioners should be
instructed to flex the knees to not allow the lumbar spine
to lose contact. Movements of the symbol Å. Variations:
straight legs. Flexed legs. Legs together. Legs alternating.
Legs at 90. Legs starting on the floor. Static positions.
Combinations with the abdominal/dorsal superior.
There are basically three movements of the abdominal
lateral:
Æ Lateral decubitus. Lift the shoulders away from the
floor. Static or dynamic exercises. A useful hint for
beginners is to imagine a cord in the air and pull it up;oÆ Lift the legs. Positions: straight along the body. 90
forwards. Backwards. The symbol Å is applicable; and
Æ Lift all the body. Supported by one hand and the lateral
portion of the foot. Static or dynamic exercise. To
facilitate, support can be given by the elbow on the floor.
13) Meat of the Neck
Æ Movements with the neck within the symbol Å in
dorsal, ventral and lateral decubitus. A minimum of 50
repetitions of each movement is suggested, since in
general the head is naturally light to the neck. If steps are
available, laying on a step allows a greater amplitude of
movements.
Elemental Exercises of the Corrective Biogym
the feet. Head suspended or laying on the floor.
Directions: middle, diagonals and from one side to the
other.
Æ Stand upside down. Flex the elbows, touch the head on
the floor and lift.
Æ Bridge: besides the static position, flex the arms.
Variation: remove one foot from the floor.
12) Abdominals (including dorsal musculature)
The abdominals present a great variability of
movements. Owing to the intrinsic function of the abdominal
and dorsal musculature in stabilising the spine, we consider
these exercises to have anterior/posterior symmetry, which
means that for each movement when the spine is flexed there
is a corresponding movement when the spine is extended
(but generally without the same amplitude). In general
words, the abdominal and dorsal exercises are a combination
of the symbol Å with the amplitudes of the movements (total
or partial), with the position of legs (flexed or extended), with
the position of the arms (hands on the chest, hands behind the
neck, extended shoulders, etc.) and static or dynamic
movements. In particular, the book by Nogueira and Dias
(2001) illustrates diverse exercises to enrich classes. Below we
describe the basic exercises; combinations should be created
by the instructors. The series of dorsal exercises are generally
named the Series of the Locust.
Æ Abdominal/dorsal superior (works more with the
muscles superior to the belly button): lift the head up and
down. Symbol Å. Lift the spine or only the shoulders.
Static position. Superseries of three. Superseries of four.
Combinations with abdominal/dorsal inferior. In the
dorsal exercises, the feet can stand apart or be close
Dario Palhares & José Antônio Rodrigues
8180
together: a nice stretching of opening the hips can be
performed at this moment: ankles together and touching
the floor.
Æ Abdominal/dorsal inferior (works with the muscles
inferior to the belly button): in this series, it is important to
keep the lumbar spine in contact with the floor. If the
pelvic musculature is weak, practitioners should be
instructed to flex the knees to not allow the lumbar spine
to lose contact. Movements of the symbol Å. Variations:
straight legs. Flexed legs. Legs together. Legs alternating.
Legs at 90. Legs starting on the floor. Static positions.
Combinations with the abdominal/dorsal superior.
There are basically three movements of the abdominal
lateral:
Æ Lateral decubitus. Lift the shoulders away from the
floor. Static or dynamic exercises. A useful hint for
beginners is to imagine a cord in the air and pull it up;oÆ Lift the legs. Positions: straight along the body. 90
forwards. Backwards. The symbol Å is applicable; and
Æ Lift all the body. Supported by one hand and the lateral
portion of the foot. Static or dynamic exercise. To
facilitate, support can be given by the elbow on the floor.
13) Meat of the Neck
Æ Movements with the neck within the symbol Å in
dorsal, ventral and lateral decubitus. A minimum of 50
repetitions of each movement is suggested, since in
general the head is naturally light to the neck. If steps are
available, laying on a step allows a greater amplitude of
movements.
Elemental Exercises of the Corrective Biogym
the feet. Head suspended or laying on the floor.
Directions: middle, diagonals and from one side to the
other.
Æ Stand upside down. Flex the elbows, touch the head on
the floor and lift.
Æ Bridge: besides the static position, flex the arms.
Variation: remove one foot from the floor.
12) Abdominals (including dorsal musculature)
The abdominals present a great variability of
movements. Owing to the intrinsic function of the abdominal
and dorsal musculature in stabilising the spine, we consider
these exercises to have anterior/posterior symmetry, which
means that for each movement when the spine is flexed there
is a corresponding movement when the spine is extended
(but generally without the same amplitude). In general
words, the abdominal and dorsal exercises are a combination
of the symbol Å with the amplitudes of the movements (total
or partial), with the position of legs (flexed or extended), with
the position of the arms (hands on the chest, hands behind the
neck, extended shoulders, etc.) and static or dynamic
movements. In particular, the book by Nogueira and Dias
(2001) illustrates diverse exercises to enrich classes. Below we
describe the basic exercises; combinations should be created
by the instructors. The series of dorsal exercises are generally
named the Series of the Locust.
Æ Abdominal/dorsal superior (works more with the
muscles superior to the belly button): lift the head up and
down. Symbol Å. Lift the spine or only the shoulders.
Static position. Superseries of three. Superseries of four.
Combinations with abdominal/dorsal inferior. In the
dorsal exercises, the feet can stand apart or be close
Dario Palhares & José Antônio Rodrigues
8180
chain continuously tends to shorten. While walking, the
posterior chain contracts to avoid falling. So, we finalise the
classes with the following series:
Æ Touch the hands on the knees: 10 to 15 seconds;
Æ Slow pose for 15 to 20 seconds;
Æ Pose of the Happy Baby for 10 seconds; and
Æ Hold one foot and down the other, 15 seconds each side.
This series is repeated three times.
16) Final Mental and Body Relaxation
The series for relaxation is performed without music.
Our world is too noisy, we don’t need more noise, even if it is
supposedly harmonic. Practitioners lay down in a
comfortable position with their eyes closed.
Mental relaxation is a situation where attention is
concentrated on one point in a conscious and voluntary
manner. Such as the exercises for the musculature, beginners
can take some weeks or months to become able to enter into
the mental and physical state of being far away, reaching a
mental state between alertness and sleep. So, beginners that
show defensive reactions must be respected. If an instructor
forces them to concentrate, this can cause even more tension
and distraction. Some practitioners sleep during the
relaxation moment. Advanced practitioners can dominate
the mind, keeping their concentration.
To guide the relaxation, the instructor says: “While we
were in this gym class, our muscles obeyed to our desire,
within each one´s limits. At the same time, our brain
coordinated all the vital functions: respiration, heart beating,
hormones, and so on. In other words, our mind is naturally
able to do many tasks at the same time. However, just as a
Elemental Exercises of the Corrective Biogym
Æ In dorsal decubitus, with legs extended or flexed, with
the foot on the floor or just the ankles, force the neck to
behind to lift the body from the floor. Dynamic or static
exercises.
Æ Upside down, but supporting the head on the floor.
14) Group of the Gluteus
Æ On all fours: move one leg forwards (touch the head
with the knee) and extend behind. Directions straight and
diagonals. With extended leg, movements of Å;
Æ Dorsal decubitus or sitting with hands on the floor. Lift
the hip from the floor (moving or static position).
Variations: ankles close to the hip, extended leg or half
distance between hip and extended leg. Symbol Å is
possible. To improve intensity, take one leg off the floor.
The Pose of the Bridge is good as a complement to these
exercises;
oÆ Ventral decubitus. Abduct one leg 90 laterally. Lift up
and down. Static position. Abduct and adduct the leg;
and
Æ Sit down over the ischiums. Straight legs or pose of the
Lotus. Support the hands on the floor. Lift the hip up and
down. Static position.
15) Final stretching
The final stretching acts basically over the posterior
muscular chain (legs and trunk). It is very important that all or
almost all the classes do this series: the posterior muscular
Dario Palhares & José Antônio Rodrigues
8382
chain continuously tends to shorten. While walking, the
posterior chain contracts to avoid falling. So, we finalise the
classes with the following series:
Æ Touch the hands on the knees: 10 to 15 seconds;
Æ Slow pose for 15 to 20 seconds;
Æ Pose of the Happy Baby for 10 seconds; and
Æ Hold one foot and down the other, 15 seconds each side.
This series is repeated three times.
16) Final Mental and Body Relaxation
The series for relaxation is performed without music.
Our world is too noisy, we don’t need more noise, even if it is
supposedly harmonic. Practitioners lay down in a
comfortable position with their eyes closed.
Mental relaxation is a situation where attention is
concentrated on one point in a conscious and voluntary
manner. Such as the exercises for the musculature, beginners
can take some weeks or months to become able to enter into
the mental and physical state of being far away, reaching a
mental state between alertness and sleep. So, beginners that
show defensive reactions must be respected. If an instructor
forces them to concentrate, this can cause even more tension
and distraction. Some practitioners sleep during the
relaxation moment. Advanced practitioners can dominate
the mind, keeping their concentration.
To guide the relaxation, the instructor says: “While we
were in this gym class, our muscles obeyed to our desire,
within each one´s limits. At the same time, our brain
coordinated all the vital functions: respiration, heart beating,
hormones, and so on. In other words, our mind is naturally
able to do many tasks at the same time. However, just as a
Elemental Exercises of the Corrective Biogym
Æ In dorsal decubitus, with legs extended or flexed, with
the foot on the floor or just the ankles, force the neck to
behind to lift the body from the floor. Dynamic or static
exercises.
Æ Upside down, but supporting the head on the floor.
14) Group of the Gluteus
Æ On all fours: move one leg forwards (touch the head
with the knee) and extend behind. Directions straight and
diagonals. With extended leg, movements of Å;
Æ Dorsal decubitus or sitting with hands on the floor. Lift
the hip from the floor (moving or static position).
Variations: ankles close to the hip, extended leg or half
distance between hip and extended leg. Symbol Å is
possible. To improve intensity, take one leg off the floor.
The Pose of the Bridge is good as a complement to these
exercises;
oÆ Ventral decubitus. Abduct one leg 90 laterally. Lift up
and down. Static position. Abduct and adduct the leg;
and
Æ Sit down over the ischiums. Straight legs or pose of the
Lotus. Support the hands on the floor. Lift the hip up and
down. Static position.
15) Final stretching
The final stretching acts basically over the posterior
muscular chain (legs and trunk). It is very important that all or
almost all the classes do this series: the posterior muscular
Dario Palhares & José Antônio Rodrigues
8382
in the air. Your belly dissolves in the air. Your legs dissolve in
the air. Your arms dissolve in the air. Finally, your neck, your
face, your head dissolves in the air. While you become air, this
external world slowly disappears from your perception. Let´s
go to a trip to inside, to an always pleasant place, away from
this world of pain and suffering we live in. In today´s trip, we
will …:”
Some options for positive images:
Æ To a rainfall. Pay attention to the vegetation, the birds,
the fish, the insects, the crystalline water, the people
joining you, etc.;
Æ To a beach;
Æ To a garden;
Æ To a kitchen garden;
Æ To an orchard;
Æ To a flowering field;
Æ To your home. Pay attention to all the details of your
home: the things you like, the things you want to change
but, mostly, to be joyful on how good it is to have a home;
Æ To your workplace: the things you like, the things you
hate, the things you want to change, but, mostly, to be
joyful on having a means of surviving;
Æ To a party with the people you know and knew;
Æ Imagine yourself in front of a mirror. You are immersed
in a fire that burns all you dislike in yourself and you hate
in the world. This fire turns all these nasty things into light
and warm for your life;
Æ Imagine yourself involved by a cloud of clear colour.
This cloud has a temperature, a texture, a flavour you like
and plays a song you like;
Æ Exercises for respiration: breathe slowly, feel the air
Elemental Exercises of the Corrective Biogym
modern computer, the more tasks performed at the same
time, the lower the speed and the lower the precision of
processing information. So, modern science confirms what
has long been thought: that the tired mind is dispersed, full of
thoughts, full of tasks to do and full of preoccupations,
whereas the rested and productive mind is concentrated only
on one point at a time. This is why practitioners consider
adventure sports relaxing, because despite the risk of injury,
the mind concentrates only on the task in hand. In fact, the
tired mind dominates us with its diffuse aspect, sufferings,
afflictions and lack of productivity, whereas the serene mind
imposes our wishes on our minds. In the same way, we work
with our muscles in this class to impose our wishes onto our
muscles. Let´s, at this moment, relax our minds by relaxing
our muscles. Just as the muscles can obey our wishes and
contract they can obey our wishes and relax. When our
musculature relaxes, the sensation is either we become as
heavy as a rock or as light as air. Talking about air, feel the air.
The air you inhale is full of energy, full of vitality. The air you
exhale carries out all our toxins, all our tiredness, all we need
to throw away from ourselves. Calmly, slowly, become a rock.
Your ankles become a rock. Your knees become a
rock. Your belly becomes a rock. Your chest becomes a rock.
Your arms become a rock. And finally, your neck, your face,
your head lose the tonus and become a rock. Now you´ve
turned into a rock, feel all the surrounding sensations: the
temperature of the air, of the floor. The texture of your clothes.
Listen to the surrounding sounds, feel the surrounding smells.
Stand in this state of concentration for 1 minute” (the time can
be more according to the aim of the class. Mark off the time
with a chronometer. Turn off the lights and all electronic
equipment. Even low music is not good for this mental
relaxation exercise.).
“One (or two, or n) minute(s) have passed. Your body
that is now in a rocky state will dissolve in the air. Just like a bar
of dry ice, you dissolve in the air. Slowly, your chest dissolves
Dario Palhares & José Antônio Rodrigues
8584
in the air. Your belly dissolves in the air. Your legs dissolve in
the air. Your arms dissolve in the air. Finally, your neck, your
face, your head dissolves in the air. While you become air, this
external world slowly disappears from your perception. Let´s
go to a trip to inside, to an always pleasant place, away from
this world of pain and suffering we live in. In today´s trip, we
will …:”
Some options for positive images:
Æ To a rainfall. Pay attention to the vegetation, the birds,
the fish, the insects, the crystalline water, the people
joining you, etc.;
Æ To a beach;
Æ To a garden;
Æ To a kitchen garden;
Æ To an orchard;
Æ To a flowering field;
Æ To your home. Pay attention to all the details of your
home: the things you like, the things you want to change
but, mostly, to be joyful on how good it is to have a home;
Æ To your workplace: the things you like, the things you
hate, the things you want to change, but, mostly, to be
joyful on having a means of surviving;
Æ To a party with the people you know and knew;
Æ Imagine yourself in front of a mirror. You are immersed
in a fire that burns all you dislike in yourself and you hate
in the world. This fire turns all these nasty things into light
and warm for your life;
Æ Imagine yourself involved by a cloud of clear colour.
This cloud has a temperature, a texture, a flavour you like
and plays a song you like;
Æ Exercises for respiration: breathe slowly, feel the air
Elemental Exercises of the Corrective Biogym
modern computer, the more tasks performed at the same
time, the lower the speed and the lower the precision of
processing information. So, modern science confirms what
has long been thought: that the tired mind is dispersed, full of
thoughts, full of tasks to do and full of preoccupations,
whereas the rested and productive mind is concentrated only
on one point at a time. This is why practitioners consider
adventure sports relaxing, because despite the risk of injury,
the mind concentrates only on the task in hand. In fact, the
tired mind dominates us with its diffuse aspect, sufferings,
afflictions and lack of productivity, whereas the serene mind
imposes our wishes on our minds. In the same way, we work
with our muscles in this class to impose our wishes onto our
muscles. Let´s, at this moment, relax our minds by relaxing
our muscles. Just as the muscles can obey our wishes and
contract they can obey our wishes and relax. When our
musculature relaxes, the sensation is either we become as
heavy as a rock or as light as air. Talking about air, feel the air.
The air you inhale is full of energy, full of vitality. The air you
exhale carries out all our toxins, all our tiredness, all we need
to throw away from ourselves. Calmly, slowly, become a rock.
Your ankles become a rock. Your knees become a
rock. Your belly becomes a rock. Your chest becomes a rock.
Your arms become a rock. And finally, your neck, your face,
your head lose the tonus and become a rock. Now you´ve
turned into a rock, feel all the surrounding sensations: the
temperature of the air, of the floor. The texture of your clothes.
Listen to the surrounding sounds, feel the surrounding smells.
Stand in this state of concentration for 1 minute” (the time can
be more according to the aim of the class. Mark off the time
with a chronometer. Turn off the lights and all electronic
equipment. Even low music is not good for this mental
relaxation exercise.).
“One (or two, or n) minute(s) have passed. Your body
that is now in a rocky state will dissolve in the air. Just like a bar
of dry ice, you dissolve in the air. Slowly, your chest dissolves
Dario Palhares & José Antônio Rodrigues
8584
EXAMPLES OF CLASSES
For illustration purposes, we will now show how four
classes were elaborated to work with specific situations.
Situation 1: When one practitioner was a woman
with chronic swelling of the knees, typically a
prepatellar bursitis with some painful limitation to
flexing the knees.
Class 1: pre-warming up, warming up.
Legs Light: flexed legs: forwards, lateral up and
down, lateral to the middle, circular. 30 repetitions
of each movement.
Body Light: series of Master Warrior: 30 repetitions
each side, static positions for 20 seconds.
Hips: in Inverted Pray, lateral and diagonal
movements. 50 repetitions each, with 10 seconds
for rest.
entering and leaving your ears. Your belly button. Your
urethra (these are respiration exercises described by the
yoga); and
Æ Respiration exercise: close a nostril with the fingers.
Inhale for five seconds. Close the two nostrils. Stand for
more five seconds. Disclose the other nostril. Breathe for
five seconds. Keep without air for more five seconds.
Start with this last nostril. After half of the time, improve
the exercise for eight (or 10, 12 or 15) seconds.
“And keep in this for more than two minutes.”
After this time, say:
“Two (or n) minutes have passed. Let´s come back to the
real world. Move your toes and your fingers. Wake up from
legs to head. Move your feet from one side to the other. The
knees from one side to the other. The hips from one side to the
other, the chest from one side to the other. Extend the arms,
flex the knees, open your eyes and stand up. At the end of one
more of our classes.”
Dario Palhares & José Antônio Rodrigues
86
EXAMPLES OF CLASSES
For illustration purposes, we will now show how four
classes were elaborated to work with specific situations.
Situation 1: When one practitioner was a woman
with chronic swelling of the knees, typically a
prepatellar bursitis with some painful limitation to
flexing the knees.
Class 1: pre-warming up, warming up.
Legs Light: flexed legs: forwards, lateral up and
down, lateral to the middle, circular. 30 repetitions
of each movement.
Body Light: series of Master Warrior: 30 repetitions
each side, static positions for 20 seconds.
Hips: in Inverted Pray, lateral and diagonal
movements. 50 repetitions each, with 10 seconds
for rest.
entering and leaving your ears. Your belly button. Your
urethra (these are respiration exercises described by the
yoga); and
Æ Respiration exercise: close a nostril with the fingers.
Inhale for five seconds. Close the two nostrils. Stand for
more five seconds. Disclose the other nostril. Breathe for
five seconds. Keep without air for more five seconds.
Start with this last nostril. After half of the time, improve
the exercise for eight (or 10, 12 or 15) seconds.
“And keep in this for more than two minutes.”
After this time, say:
“Two (or n) minutes have passed. Let´s come back to the
real world. Move your toes and your fingers. Wake up from
legs to head. Move your feet from one side to the other. The
knees from one side to the other. The hips from one side to the
other, the chest from one side to the other. Extend the arms,
flex the knees, open your eyes and stand up. At the end of one
more of our classes.”
Dario Palhares & José Antônio Rodrigues
86
back. Then, two series of 30 squats, each one
followed by 15 seconds down and 15 seconds in the
pose of the Spider (touch the wrist behind the
ankles).
Hip: with extended shoulders upwards, 50
repetitions back/behind.
Transition to floor: same as class 1, but substituting
bicycle for the circular movements of the legs (30
repetitions in each direction).
Miscellaneous stretching: pose of half Lotus. Two
repetitions for each leg of 15 seconds (first) and 20
seconds (second).
Series of the Table: instead of posterior opening of
the hip, strengthening the toes.
Push-ups: two series of 20 repetitions. The first, of
deltoids. The second, of triceps.
Series of gluteus in dorsal decubitus.
Final stretch, mental relaxation.
Class 3:
Initial pre-warming up, warming up.
Legs Light: straight legs. From back to front and
then from front to back. Middle and diagonal
Elemental Exercises of the Corrective Biogym
Transition to floor: Waves of the Ocean (30
seconds), Turtle Bouncing (20 seconds), Penknife
(20 seconds), Scissors (25 movements), bicycle (30
repetitions).
Miscellaneous stretching: pelvic stretch with legs
open: try to touch elbows on the floor. Three
repetitions of 15 seconds. Between the repetitions,
suspend the hips for 10 seconds.
Series of the Table: hands and feet in the diagonal
position, 50 seconds in each position of the hands
(to front, to back and outwards). Between the
positions, posterior opening of the hips: sit on the
ankles, bend the spine backwards and try to touch
the head on the floor. 10 s, 15 s, 20 s.
Push-ups: two series of 20 repetitions of push-ups of
pectorals, 15 seconds interval between the series.
Series of gluteus, position on fours.
Final stretch, mental relaxation.
Class 2:
After warming up.
Legs Light: flexed knees: semicircles forwards and
outwards. 30 repetitions each.
Body Light: Junior Warrior, 30 repetitions, followed
by static pose of standing on one foot with a straight
Dario Palhares & José Antônio Rodrigues
8988
back. Then, two series of 30 squats, each one
followed by 15 seconds down and 15 seconds in the
pose of the Spider (touch the wrist behind the
ankles).
Hip: with extended shoulders upwards, 50
repetitions back/behind.
Transition to floor: same as class 1, but substituting
bicycle for the circular movements of the legs (30
repetitions in each direction).
Miscellaneous stretching: pose of half Lotus. Two
repetitions for each leg of 15 seconds (first) and 20
seconds (second).
Series of the Table: instead of posterior opening of
the hip, strengthening the toes.
Push-ups: two series of 20 repetitions. The first, of
deltoids. The second, of triceps.
Series of gluteus in dorsal decubitus.
Final stretch, mental relaxation.
Class 3:
Initial pre-warming up, warming up.
Legs Light: straight legs. From back to front and
then from front to back. Middle and diagonal
Elemental Exercises of the Corrective Biogym
Transition to floor: Waves of the Ocean (30
seconds), Turtle Bouncing (20 seconds), Penknife
(20 seconds), Scissors (25 movements), bicycle (30
repetitions).
Miscellaneous stretching: pelvic stretch with legs
open: try to touch elbows on the floor. Three
repetitions of 15 seconds. Between the repetitions,
suspend the hips for 10 seconds.
Series of the Table: hands and feet in the diagonal
position, 50 seconds in each position of the hands
(to front, to back and outwards). Between the
positions, posterior opening of the hips: sit on the
ankles, bend the spine backwards and try to touch
the head on the floor. 10 s, 15 s, 20 s.
Push-ups: two series of 20 repetitions of push-ups of
pectorals, 15 seconds interval between the series.
Series of gluteus, position on fours.
Final stretch, mental relaxation.
Class 2:
After warming up.
Legs Light: flexed knees: semicircles forwards and
outwards. 30 repetitions each.
Body Light: Junior Warrior, 30 repetitions, followed
by static pose of standing on one foot with a straight
Dario Palhares & José Antônio Rodrigues
8988
Class 1: in the warm up, hands in Inverted Pray and
in the pose of the Horn.
Legs Light: Great Wheel, both senses. 30 repetitions
each.
Body Light: with the help of the bar, leg in half Lotus
pose. Squat over one foot, 30 repetitions. 20
seconds static in the end. Afterwards, 30 simple
squats, 20 seconds in the Spider pose.
Shoulders: straight arms, forwards and diagonals.
50 repetitions each.
Transition to Floor:
Waves of the Ocean, Turtle Bouncing, Penknife,
Scissors. Bicycle with straight legs (30 repetitions).
Miscellaneous stretching: torsion of spine followed
by the Cow Face pose. Two repetitions of 15–20
seconds on each side.
Series of the Table, with posterior opening of the
hip.
Series of Dismantled Table, in the diagonal
direction. 30 movements, 20 seconds static in the
air.
Abdominal superior: straight legs on the floor. To
the middle, diagonals, semicircles and circles. 30
repetitions each.
Elemental Exercises of the Corrective Biogym
directions. 30 repetitions each. At the end of the
forwards movement, hold the foot and stand with a
straight leg in the air. 20 seconds (middle and
diagonals). At the end of the backwards movement,
stand with the leg straight behind.
Body Light: simple lunges, 30 repetitions. Simple
squatting, 30 repetitions.
Hip: Great Wheel, clockwise and anticlockwise. 30
repetitions each. No interval to avoid dizziness. At
the end, 10 movements of yes, no and maybe.
Transition to floor: same as class 2, but the legs now
move circularly together.
Miscellaneous stretching: torsion of the spine. Two
repetitions of 15 seconds.
Series of Table, with posterior opening of the hip.
Dorsal exercises: superior and inferior. Directions in
the middle and diagonals. 30 repetitions each. The
pose of the Bow for 10–15 seconds in the intervals.
Final stretch, mental relaxation.
Situation 2: A man with cervical disc hernia, stable,
two years without using analgesics. He also
presented a partial restriction of the mobilisation of
the left hip.
Dario Palhares & José Antônio Rodrigues
9190
Class 1: in the warm up, hands in Inverted Pray and
in the pose of the Horn.
Legs Light: Great Wheel, both senses. 30 repetitions
each.
Body Light: with the help of the bar, leg in half Lotus
pose. Squat over one foot, 30 repetitions. 20
seconds static in the end. Afterwards, 30 simple
squats, 20 seconds in the Spider pose.
Shoulders: straight arms, forwards and diagonals.
50 repetitions each.
Transition to Floor:
Waves of the Ocean, Turtle Bouncing, Penknife,
Scissors. Bicycle with straight legs (30 repetitions).
Miscellaneous stretching: torsion of spine followed
by the Cow Face pose. Two repetitions of 15–20
seconds on each side.
Series of the Table, with posterior opening of the
hip.
Series of Dismantled Table, in the diagonal
direction. 30 movements, 20 seconds static in the
air.
Abdominal superior: straight legs on the floor. To
the middle, diagonals, semicircles and circles. 30
repetitions each.
Elemental Exercises of the Corrective Biogym
directions. 30 repetitions each. At the end of the
forwards movement, hold the foot and stand with a
straight leg in the air. 20 seconds (middle and
diagonals). At the end of the backwards movement,
stand with the leg straight behind.
Body Light: simple lunges, 30 repetitions. Simple
squatting, 30 repetitions.
Hip: Great Wheel, clockwise and anticlockwise. 30
repetitions each. No interval to avoid dizziness. At
the end, 10 movements of yes, no and maybe.
Transition to floor: same as class 2, but the legs now
move circularly together.
Miscellaneous stretching: torsion of the spine. Two
repetitions of 15 seconds.
Series of Table, with posterior opening of the hip.
Dorsal exercises: superior and inferior. Directions in
the middle and diagonals. 30 repetitions each. The
pose of the Bow for 10–15 seconds in the intervals.
Final stretch, mental relaxation.
Situation 2: A man with cervical disc hernia, stable,
two years without using analgesics. He also
presented a partial restriction of the mobilisation of
the left hip.
Dario Palhares & José Antônio Rodrigues
9190
Push-ups: two repetitions of pectorals. The first,
opened feet with ankles on the floor. The second,
feet together with only the toes on the floor.
Superior dorsal: straight, diagonals and cupule. 30
repetitions.
Final stretching, mental relaxation.
Class 3: after warming up.
Legs Light: the Kicks of the Cow. 30 repetitions
each.
Body Light: lunge: three times down, then lift up
and kick with flexed knee. 10 repetitions on each
side.
Shoulders: movement of the Stick. 60 quick
repetitions. The Helicoidal flight: initial learning.
Transition to floor: same as class 2, but after
Scissors, the two legs in opposite circles at the same
time. 30 repetitions each direction.
Miscellaneous stretching: frontal of pelvis: open
legs, touch the floor with the elbows. Three series of
20 seconds.
Dorsal decubitus, hands on belly, straight legs. Lift
the body, supported by the ankles and the neck. 30
repetitions. Short movements. 15 static in the end.
Elemental Exercises of the Corrective Biogym
Final stretch, mental relaxation.
Class 2: first, warming up.
Legs Light: the Six Wheels. 30 repetitions.
Body Light: with the help of the bar, squatting over
one foot. The opposite hand holds the foot in the air.
30 repetitions. 20 seconds static in the down
position. Afterwards, 30 simple squats with 20
seconds of Spider pose at the end.
Shoulders: complete series of the Shrugs. 50 quick
repetitions of each movement.
Transition to floor: same as class 1, but at the end,
the Great Cupule: legs lifted 90º moving from one
side to the other (30 repetitions). The ankles should
stand together. The knees can be flexed if the
exercise is too heavy. Then, ventral decubitus:
movement of cupule with the feet together (30
repetitions).
Miscellaneous stretching: posterior stretching of
shoulders. Two repetitions of 20 seconds. Bridge
with flexion in the bridge: 20 seconds static, 10
flexions. 15 seconds of interval. Between one bridge
and the other.
Series of the Table: hands and feet together with
strengthening the toes in the intervals.
Dario Palhares & José Antônio Rodrigues
9392
Push-ups: two repetitions of pectorals. The first,
opened feet with ankles on the floor. The second,
feet together with only the toes on the floor.
Superior dorsal: straight, diagonals and cupule. 30
repetitions.
Final stretching, mental relaxation.
Class 3: after warming up.
Legs Light: the Kicks of the Cow. 30 repetitions
each.
Body Light: lunge: three times down, then lift up
and kick with flexed knee. 10 repetitions on each
side.
Shoulders: movement of the Stick. 60 quick
repetitions. The Helicoidal flight: initial learning.
Transition to floor: same as class 2, but after
Scissors, the two legs in opposite circles at the same
time. 30 repetitions each direction.
Miscellaneous stretching: frontal of pelvis: open
legs, touch the floor with the elbows. Three series of
20 seconds.
Dorsal decubitus, hands on belly, straight legs. Lift
the body, supported by the ankles and the neck. 30
repetitions. Short movements. 15 static in the end.
Elemental Exercises of the Corrective Biogym
Final stretch, mental relaxation.
Class 2: first, warming up.
Legs Light: the Six Wheels. 30 repetitions.
Body Light: with the help of the bar, squatting over
one foot. The opposite hand holds the foot in the air.
30 repetitions. 20 seconds static in the down
position. Afterwards, 30 simple squats with 20
seconds of Spider pose at the end.
Shoulders: complete series of the Shrugs. 50 quick
repetitions of each movement.
Transition to floor: same as class 1, but at the end,
the Great Cupule: legs lifted 90º moving from one
side to the other (30 repetitions). The ankles should
stand together. The knees can be flexed if the
exercise is too heavy. Then, ventral decubitus:
movement of cupule with the feet together (30
repetitions).
Miscellaneous stretching: posterior stretching of
shoulders. Two repetitions of 20 seconds. Bridge
with flexion in the bridge: 20 seconds static, 10
flexions. 15 seconds of interval. Between one bridge
and the other.
Series of the Table: hands and feet together with
strengthening the toes in the intervals.
Dario Palhares & José Antônio Rodrigues
9392
Series of the Table: hands and feet together. 50
seconds in each position of the hands (forwards,
outwards and backwards). In the intervals, stretch
of fitting in the hip: 15 seconds lay down on ankles.
Then, keep one leg behind and the other is flexed,
touching the knee with the foot. Lay down
backwards.
Series of Dismantled Table: with hands and feet
together. 30 repetitions. 20 static seconds.
Abdominal inferior: bring the knees flexed to the
belly and extend up into the air, bring to the belly
and extend close to the floor. Directions: straight,
diagonals and one diagonal to the other. 30
repetitions each.
Final stretch, mental relaxation.
Class 2: first, warming-up: rotate the arms at the
same time with prone and supine of wrists.
Legs Light: superseries of three: extended legs to
front and to lateral. Three seconds in each third
part, five movements. 10 repetitions.
Body Light: double movement of calf and leg. 30
repetitions.
Hip: semicircles: front and back. 30 repetitions.
Transition to floor: same as class 1.
Elemental Exercises of the Corrective Biogym
Series of Inverted Table. 30 repetitions each.
Series of Meat of Neck: dorsal decubitus.
Final stretching, mental relaxation.
Situation 3: a woman with unwanted loss of urine.
Urodynamic exams normal. The loss occurred
when she was distracted and suddenly coughed.
The general impression was that she had problems
of general motor coordination.
Class 1: pre-warming up. In the warming up,
circular movements with the arms at the same time
to blink the hands.
Legs Light: together with gluteus: hands on the
floor, legs straight. Bring one leg and go back.
Directions straight and diagonal. 30 repetitions, 10
seconds interval between the exercises.
Body Light: superseries of three of squatting: three
seconds in each third position, four dynamic
movements. 10 repetitions.
Hip: lateral semicircles, 30 repetitions.
Transition to floor: Waves of the Ocean, Turtle
Bouncing, Penknife, Scissors. The Great Cupule of
the legs.
Miscellaneous stretching: pose of Lotus/half lotus:
two series.
Dario Palhares & José Antônio Rodrigues
9594
Series of the Table: hands and feet together. 50
seconds in each position of the hands (forwards,
outwards and backwards). In the intervals, stretch
of fitting in the hip: 15 seconds lay down on ankles.
Then, keep one leg behind and the other is flexed,
touching the knee with the foot. Lay down
backwards.
Series of Dismantled Table: with hands and feet
together. 30 repetitions. 20 static seconds.
Abdominal inferior: bring the knees flexed to the
belly and extend up into the air, bring to the belly
and extend close to the floor. Directions: straight,
diagonals and one diagonal to the other. 30
repetitions each.
Final stretch, mental relaxation.
Class 2: first, warming-up: rotate the arms at the
same time with prone and supine of wrists.
Legs Light: superseries of three: extended legs to
front and to lateral. Three seconds in each third
part, five movements. 10 repetitions.
Body Light: double movement of calf and leg. 30
repetitions.
Hip: semicircles: front and back. 30 repetitions.
Transition to floor: same as class 1.
Elemental Exercises of the Corrective Biogym
Series of Inverted Table. 30 repetitions each.
Series of Meat of Neck: dorsal decubitus.
Final stretching, mental relaxation.
Situation 3: a woman with unwanted loss of urine.
Urodynamic exams normal. The loss occurred
when she was distracted and suddenly coughed.
The general impression was that she had problems
of general motor coordination.
Class 1: pre-warming up. In the warming up,
circular movements with the arms at the same time
to blink the hands.
Legs Light: together with gluteus: hands on the
floor, legs straight. Bring one leg and go back.
Directions straight and diagonal. 30 repetitions, 10
seconds interval between the exercises.
Body Light: superseries of three of squatting: three
seconds in each third position, four dynamic
movements. 10 repetitions.
Hip: lateral semicircles, 30 repetitions.
Transition to floor: Waves of the Ocean, Turtle
Bouncing, Penknife, Scissors. The Great Cupule of
the legs.
Miscellaneous stretching: pose of Lotus/half lotus:
two series.
Dario Palhares & José Antônio Rodrigues
9594
Push-ups: two series of 20 repetitions with ankles on
the floor: one series of pectorals, one of triceps.
Series of lateral abdominal. 30 repetitions each
exercise.
Final stretch, mental relaxation.
Comments: imagine these three persons were
classmates. The three gain benefits from all the
classes, although each week focused on the specific
problem for one of them.
Elemental Exercises of the Corrective Biogym
Miscellaneous stretch: Bridge with flexion. Two
series of 20 seconds with 10 flexions.
Series of the Table: hands and feet diagonal,
posterior stretch of hip.
Dorsal series: superior and inferior. Straight and
diagonals. 30 repetitions. In the interval, 15 seconds
in the pose of the Bow.
Final stretch, mental relaxation.
Class 3: pre-warming up, warming up.
Legs Light: pendulum middle and diagonals. 30
repetitions.
Body Light: Master Warrior, 30 repetitions.
Hip: Series of the Rebolation. 100 quick repetitions
each movement.
Transition to floor: same as class 2, but instead of
Great Cupule, dorsal decubitus: move one leg to 90
laterally, come back and change leg. 30 repetitions
for each leg.
Miscellaneous stretch: lateral pose of Bow: lateral
decubitus, pose of Bow. Two series of 15 seconds on
each side.
Series of Table with posterior stretch of the hips.
Dario Palhares & José Antônio Rodrigues
9796
Push-ups: two series of 20 repetitions with ankles on
the floor: one series of pectorals, one of triceps.
Series of lateral abdominal. 30 repetitions each
exercise.
Final stretch, mental relaxation.
Comments: imagine these three persons were
classmates. The three gain benefits from all the
classes, although each week focused on the specific
problem for one of them.
Elemental Exercises of the Corrective Biogym
Miscellaneous stretch: Bridge with flexion. Two
series of 20 seconds with 10 flexions.
Series of the Table: hands and feet diagonal,
posterior stretch of hip.
Dorsal series: superior and inferior. Straight and
diagonals. 30 repetitions. In the interval, 15 seconds
in the pose of the Bow.
Final stretch, mental relaxation.
Class 3: pre-warming up, warming up.
Legs Light: pendulum middle and diagonals. 30
repetitions.
Body Light: Master Warrior, 30 repetitions.
Hip: Series of the Rebolation. 100 quick repetitions
each movement.
Transition to floor: same as class 2, but instead of
Great Cupule, dorsal decubitus: move one leg to 90
laterally, come back and change leg. 30 repetitions
for each leg.
Miscellaneous stretch: lateral pose of Bow: lateral
decubitus, pose of Bow. Two series of 15 seconds on
each side.
Series of Table with posterior stretch of the hips.
Dario Palhares & José Antônio Rodrigues
9796
References
ANDERS K. 1997. A Força Física da Mulher. Rio de Janeiro: Editora Campus. Original in English: A Woman´s Book of Strength. New York: TheBerkeley Publishing Group.
ANDRADE J, LOPES C. 2005. Atividade física na gravidez. Revista da Sociedade de Cardiologia do Estado de São Paulo 15(3): 193-196.
ALTER M. 1990. Sport Stretch. Champaign (USA): Leisure Press.
ALTER M. 1999. Ciência da Flexibilidade. Porto Alegre: Editora Artmed. Original in English: Science of flexibility. Champaign (USA): Human Kinetics.
ANDERSON, B. 2000. Stretching. 20th Anniversary. Bolinas (USA): Shelter Publications.
ARAÚJO A, MELLO J, MOREIRA C. 2003. Reeducação neuromuscular e propriocepção em pacientes submetidos à reconstrução do ligamento cruzado anterior. Fisioterapia Brasil 4(3): 217-222.
ARIYOSHI M, SONODA K, NAGATA K, MASHIMA T, ZENMYO M, PAKU C, TAKAMIYA Y, YOSHIMATSU H, HIRAI Y, YASUNAGA H, AKASHI H, IMAYAMA H, SHIMOKOBE T, INOUE A, MUTOH Y. 1999. Efficacy of aquatic exercises for patients with low back pain. Kurume Medical Journal 46(2): 91-96.
ARRIBAS TL. 2002. A Educação Física de 3 a 8 Anos. Porto Alegre: Editora Artmed. Original in Spanish: La Educación Física de 3 a 8 Años. Barcelona: Editorial Paidotribo.
AXLER C, McGILL S. 1997. Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Medicine and Science in Sports and Exercise 29(6): 804-811.
References
ANDERS K. 1997. A Força Física da Mulher. Rio de Janeiro: Editora Campus. Original in English: A Woman´s Book of Strength. New York: TheBerkeley Publishing Group.
ANDRADE J, LOPES C. 2005. Atividade física na gravidez. Revista da Sociedade de Cardiologia do Estado de São Paulo 15(3): 193-196.
ALTER M. 1990. Sport Stretch. Champaign (USA): Leisure Press.
ALTER M. 1999. Ciência da Flexibilidade. Porto Alegre: Editora Artmed. Original in English: Science of flexibility. Champaign (USA): Human Kinetics.
ANDERSON, B. 2000. Stretching. 20th Anniversary. Bolinas (USA): Shelter Publications.
ARAÚJO A, MELLO J, MOREIRA C. 2003. Reeducação neuromuscular e propriocepção em pacientes submetidos à reconstrução do ligamento cruzado anterior. Fisioterapia Brasil 4(3): 217-222.
ARIYOSHI M, SONODA K, NAGATA K, MASHIMA T, ZENMYO M, PAKU C, TAKAMIYA Y, YOSHIMATSU H, HIRAI Y, YASUNAGA H, AKASHI H, IMAYAMA H, SHIMOKOBE T, INOUE A, MUTOH Y. 1999. Efficacy of aquatic exercises for patients with low back pain. Kurume Medical Journal 46(2): 91-96.
ARRIBAS TL. 2002. A Educação Física de 3 a 8 Anos. Porto Alegre: Editora Artmed. Original in Spanish: La Educación Física de 3 a 8 Años. Barcelona: Editorial Paidotribo.
AXLER C, McGILL S. 1997. Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Medicine and Science in Sports and Exercise 29(6): 804-811.
DANTAS E. 2005. Alongamento e Flexionamento. Rio de Janeiro: Editora Shape.
DeROSE. 1977. Prontuário de Svásthya Yoga. Rio de Janeiro: Editora Ground.
DeVITA P, HONG D, HAMILL J. 1991. Effects of asymmetric load carrying on the biomechanics of walking. Journal of Biomechanics 24(2): 1119-1129.
DIECK G, KELSEY J, GOEL V, PANJABI M, TECH D, WALTER S, LAPRADE M. 1985. An epidemiologic study of the relationship between postural asymmetry in the teen years and subsequent back and neck pain. Spine 10(10): 872-877.
DIEËN J. 1996. Asymmetry of erector spinae muscle activity in twisted postures and consistency of muscle activation patterns across subjects. Spine 21(22): 2651-2661.
DRERUP B, HIERHOLZER E. 1987. Movement of the human pelvis and displacement of related anatomical landmarks on the body surface. Journal of Biomechanics 20(10): 971-977.
DRID P, DRAPSIN M, TRIVIC T, LUKAC D, OBADOV S, MILOSEVIC Z. 2009. Asymmetry of muscle strength in elite athletes. Biomedical Human Kinetics 1: 3-5.
DUMAS G, REID J, WOLFE L, GRIFFIN M, McGRATH M. 1995. Exercise, posture and back pain during pregnancy. Clinical Biomechanics 10(2): 104-109.
FERNANDES, N. 1992. Yoga Terapia: o Caminho da Saúde Física e Mental. Brasília: Nilda Fernandes.
FROST H, LAMB S, MOFFETT J, FAIRBANK J, MOSER J. 1998. A fitness programme for patients with chronic low back pain. Pain 75: 273-279.
FROST H, MOFFETT J, MOSER J, FAIRBANK J. 1995. Randomised controlled trial for evaluation of fitness programme for patients with chronic low back pain. British Medical Journal 310: 151-154.
FOQUET OC, BALCELLS MC. 2003. 1001 Exercícios e Jogos Recreativos. Porto Alegre: Editora Artmed. Original in Spanish:1001 Ejercicios y juegos de recreación. Barcelona: Editorial Paidotribo
GARDNER-MORSE M, STOKES A. 1998. The effect of abdominal muscle coactivation on lumbar spine stability. Spine 23(1): 86-91.
GHORAYEB N, BARROS-NETO T. 1999. O Exercício. São Paulo: Livraria Atheneu.
GUEDES A. 1993. Ginástica Localizada: Teoria e Prática. Rio de Janeiro: Sprint.
Elemental Exercises of the Corrective Biogym
BATTISTA E, VIVES J. 1984. Exercícios de Ginástica. São Paulo: Editora Manole. Original in French: Exercices de Gymnastique. Paris: Éditions Vigot.
BATTISTELLA L, SHINZATO G, KISS H, SANTOMAURO A, YAZBEK, P. 1993. Lesões osteomioarticulares no programa de condicionamento físico. Revista do Hospital de Clínicas da Faculdade de Medicina de São Paulo 48(4): 156-160.
BIASOLI M. 2007. Tratamento fisioterápico na terceira idade. Revista Brasileira de Medicina 64 (ed. esp.): 62-68.
BOUISSET S, ZATTARA M. 1987. Biomechanical study of the programming of anticipatory postural adjustments associated with voluntary movement. Journal of Biomechanics 20(8): 735-742.
BROWN I. 1970. Intensive exercises for the low back. Physical Therapy 50(4): 487-498.
CAILLIET, R. 2001. Dor no Joelho. São Paulo: Livraria Manole. Original in English: Knee Pain and Disability. USA: F.A. Davis Company.
CAILLIET, R. 2004. Distúrbios da Coluna Lombar. Porto Alegre: Artmed Editora. Original in English: Low back disorders – a medical enigma. Los Angeles: Lippincott Williams & Wilkins.
CAILLIET, R. 2003. Dor Cervical e no Braço. São Paulo: Livraria Manole. Original in English: Neck and Arm Pain. USA: F.A. Davis Company.
CAMBRA R, ORTIZ R, CORTES N. 1986. Programa para las Areas Terapeuticas de la Cultura Física. Cuba: INDER-MINSAP-MINED.
CARANDENTE R, MONTARUIL A, ROVEDA E, CALOGIURI G, MICHIELON G, LaTORRE A. 2006. Morning or evening training: effect on heart rate circadian rhythm. Sports Sciences for Health 1: 113-117.
CHECHENIN A, VAN L, BOGUSH A, SHMIDT I. 2000. Correlation between changes in patellar reflex and functional biomechanic disorders in the pelvis. Bulletin of Experimental Biology and Medicine 3: 227-229.
CONCEIÇÃO M, VALE R, BOTTARO M, DANTAS E, NOVAES J. 2008. Efeitos de quatro tempos diferentes de permanência de flexionamento estático na flexibilidade de adultos jovens. Fitness & Performance 7(2): 88-92.
COTTINGHAM J, MAITLAND J. 1997. A three-paradigm treatment model using soft tissue mobilization and guided movemente-awareness techniques for a patient with chronic low back pain. Journal of Orthopaedic and Sports Physical Therapy 26(3): 155-167.
Dario Palhares & José Antônio Rodrigues
101100
DANTAS E. 2005. Alongamento e Flexionamento. Rio de Janeiro: Editora Shape.
DeROSE. 1977. Prontuário de Svásthya Yoga. Rio de Janeiro: Editora Ground.
DeVITA P, HONG D, HAMILL J. 1991. Effects of asymmetric load carrying on the biomechanics of walking. Journal of Biomechanics 24(2): 1119-1129.
DIECK G, KELSEY J, GOEL V, PANJABI M, TECH D, WALTER S, LAPRADE M. 1985. An epidemiologic study of the relationship between postural asymmetry in the teen years and subsequent back and neck pain. Spine 10(10): 872-877.
DIEËN J. 1996. Asymmetry of erector spinae muscle activity in twisted postures and consistency of muscle activation patterns across subjects. Spine 21(22): 2651-2661.
DRERUP B, HIERHOLZER E. 1987. Movement of the human pelvis and displacement of related anatomical landmarks on the body surface. Journal of Biomechanics 20(10): 971-977.
DRID P, DRAPSIN M, TRIVIC T, LUKAC D, OBADOV S, MILOSEVIC Z. 2009. Asymmetry of muscle strength in elite athletes. Biomedical Human Kinetics 1: 3-5.
DUMAS G, REID J, WOLFE L, GRIFFIN M, McGRATH M. 1995. Exercise, posture and back pain during pregnancy. Clinical Biomechanics 10(2): 104-109.
FERNANDES, N. 1992. Yoga Terapia: o Caminho da Saúde Física e Mental. Brasília: Nilda Fernandes.
FROST H, LAMB S, MOFFETT J, FAIRBANK J, MOSER J. 1998. A fitness programme for patients with chronic low back pain. Pain 75: 273-279.
FROST H, MOFFETT J, MOSER J, FAIRBANK J. 1995. Randomised controlled trial for evaluation of fitness programme for patients with chronic low back pain. British Medical Journal 310: 151-154.
FOQUET OC, BALCELLS MC. 2003. 1001 Exercícios e Jogos Recreativos. Porto Alegre: Editora Artmed. Original in Spanish:1001 Ejercicios y juegos de recreación. Barcelona: Editorial Paidotribo
GARDNER-MORSE M, STOKES A. 1998. The effect of abdominal muscle coactivation on lumbar spine stability. Spine 23(1): 86-91.
GHORAYEB N, BARROS-NETO T. 1999. O Exercício. São Paulo: Livraria Atheneu.
GUEDES A. 1993. Ginástica Localizada: Teoria e Prática. Rio de Janeiro: Sprint.
Elemental Exercises of the Corrective Biogym
BATTISTA E, VIVES J. 1984. Exercícios de Ginástica. São Paulo: Editora Manole. Original in French: Exercices de Gymnastique. Paris: Éditions Vigot.
BATTISTELLA L, SHINZATO G, KISS H, SANTOMAURO A, YAZBEK, P. 1993. Lesões osteomioarticulares no programa de condicionamento físico. Revista do Hospital de Clínicas da Faculdade de Medicina de São Paulo 48(4): 156-160.
BIASOLI M. 2007. Tratamento fisioterápico na terceira idade. Revista Brasileira de Medicina 64 (ed. esp.): 62-68.
BOUISSET S, ZATTARA M. 1987. Biomechanical study of the programming of anticipatory postural adjustments associated with voluntary movement. Journal of Biomechanics 20(8): 735-742.
BROWN I. 1970. Intensive exercises for the low back. Physical Therapy 50(4): 487-498.
CAILLIET, R. 2001. Dor no Joelho. São Paulo: Livraria Manole. Original in English: Knee Pain and Disability. USA: F.A. Davis Company.
CAILLIET, R. 2004. Distúrbios da Coluna Lombar. Porto Alegre: Artmed Editora. Original in English: Low back disorders – a medical enigma. Los Angeles: Lippincott Williams & Wilkins.
CAILLIET, R. 2003. Dor Cervical e no Braço. São Paulo: Livraria Manole. Original in English: Neck and Arm Pain. USA: F.A. Davis Company.
CAMBRA R, ORTIZ R, CORTES N. 1986. Programa para las Areas Terapeuticas de la Cultura Física. Cuba: INDER-MINSAP-MINED.
CARANDENTE R, MONTARUIL A, ROVEDA E, CALOGIURI G, MICHIELON G, LaTORRE A. 2006. Morning or evening training: effect on heart rate circadian rhythm. Sports Sciences for Health 1: 113-117.
CHECHENIN A, VAN L, BOGUSH A, SHMIDT I. 2000. Correlation between changes in patellar reflex and functional biomechanic disorders in the pelvis. Bulletin of Experimental Biology and Medicine 3: 227-229.
CONCEIÇÃO M, VALE R, BOTTARO M, DANTAS E, NOVAES J. 2008. Efeitos de quatro tempos diferentes de permanência de flexionamento estático na flexibilidade de adultos jovens. Fitness & Performance 7(2): 88-92.
COTTINGHAM J, MAITLAND J. 1997. A three-paradigm treatment model using soft tissue mobilization and guided movemente-awareness techniques for a patient with chronic low back pain. Journal of Orthopaedic and Sports Physical Therapy 26(3): 155-167.
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101100
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LACERDA C, VASCONCELLOS H. 1981. Movimentos do pé: bases anatômicas. Revista Brasileira de Ortopedia 16(4): 135-139.
LEBOEUF-YDE C, LAURITSEN J, LAURITZEN T. 1997. Why has the search for causes of low back pain largerly been nonconclusive? Spine 22(8): 877-881.
LEKHEL H, POPOV K, ANASTOPOULOS D, BRONSTEIN A, BHATIA K, MARSDEN C, GRESTY M. 1997. Postural responses to vibration of neck muscles in patients with idiopathic torticollis. Brain 120(4): 583-591.
Elemental Exercises of the Corrective Biogym
GUIMARÃES B. 1992. Ginástica global corretiva. Pediatria Moderna 28(2): 58-59.
GOMES M. 2005. Física e Esporte. Ciência e Cultura 57(3): 36-39.
GROSS J, FETTO J, ROSEN E. 2005. Exame Musculoesquelético. Porto Alegre: Artmed Editora. Original in English: Musculoskeletal Examination. Oxford: Blackwell Publishing.
HATZE H. 1977. A complete set of control equations for the human musculoskeletal system. Journal of Biomechanics 10: 799-805.
HAY J, REID J. 1985. As Bases Anatômicas e Mecânicas do Movimento Humano. Rio de Janeiro: Prentice Hall do Brasil. Original in English: The Anatomical and Mechanical Basis of Human Motion. Englewood Cliffs: Prentice Hall.
HERMÓGENES. 1995. Autoperfeição com Hatha Yoga. Rio de Janeiro: Record.
HEYWARD V. 2004. Avaliação Física e Prescrição de Exercícios. Porto Alegre: Artmed Editora. Original in English: Advanced Fitness Assessment and Exercise Prescription. Champaign (USA): Human Kinetics Publishers.
HOLLMANN W, HETTINGER T. 1989. Medicina do Esporte. São Paulo: Editora Manole. Original in German: Sportmedizin – Arbeits und Trainingsgrundlagen. Berlin: F.K. Schattauer Verlag.
HUGUET G, TOUITOU Y, REINBERG A. 1997. Morning versus afternoon gymnastic time and diurnal and seasonal changes in psychopathological variables of school children. Chronobiology International 14(4): 371-384.
HUNGRIA-FILHO J. 1986. Postura: a primazia da primazia da pélvis no seu condicionamento e na correção de seus desvios. Revista Brasileira de Ortopedia 21(4): 144-148; 21(5): 201-206; 21(6): 236-242.
JÄRVHOLM U, PALMERUD G, KARLSSON D, HERBERTS P, KADEFORS R. 1991. Intramuscular pressure and electromyography in four shoulder muscles. Journal of Orthopaedic Research 9(Supl.4): 609-619.
JAYSON M, SWEZEY R, KNOPLICH J, HUBAULT A. 1989. Back Pain, Painful Syndromes and Muscle Spasms. Carnforth (UK): The Parthenon Publishing Group.
KAMINOFF, L. 2008. Anatomia da Ioga.São Paulo: Editora Manole. Original in English: Yoga Anatomy. New York: Human Kinetics.
KANTOR E, POUPARD L, BOZEC S, BOUISSET S. 2001. Does body stability depend on postural chain mobility or stability area?
Dario Palhares & José Antônio Rodrigues
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Neuroscience Letters 308: 128-132.
KAPANDJI I. 1987. Fisiologia Articular – Vol 1, 2 e 3. São Paulo: Editora Manole. Original in French: Physiologie Articulaire. Paris: Librairie Maloine.
KIM S, CHUNG M. 1995. Effects of posture, weight and frequency on trunk muscular activity and fatigue during repetitive lifting tasks. Ergonomics 38(5): 853-863.
KINGMA I, DIEËN J, LOOZE M, TOUISSANT H, DOLAN P, BATEN C. 1998. Asymmetric low back loading in asymmetric lifting movements is not prevented by pelvic twist. Journal of Biomechanics 31: 527-534.
KNOPLICH J. 1983. Enfermidades da Coluna Vertebral. São Paulo: Panamed Editorial.
KOS, TEPLÝ, VOLRAB. 1979. Ginástica: 1200 Exercícios. Rio de Janeiro: Ao Livro Técnico. Original in German: Gymnastik – 1200 Übungen. Sportverlag: Berlin.
KRAEMER W, KEUNING M, RATAMESS N, VOLEK J, McCORMICK M. 2001. Resistance training combined with bench-step aerobics enhances women´s health profile. Medicine and Science in Sports and Exercise 33(2): 259-269.
KOHLRAUSCH W, TEIRICH-LEUBE H. 1984. Ginástica Sentada. São Paulo: Editora Manole. Original in German: Hockergymnastik. Stuttgart: Gustav Fischer Verlag.
KOLTYN K, UMEDA M. 2006. Exercise, hypoalgesia and blood pressure. Sports Medicine 36(3): 207-214.
KUCERA, M. 1983. Exercícios de Ginástica Médica. São Paulo: Editora Manole. Original in German: Krankengymastische Ubüngen Anleitungen mit und ohne Gerät. Stuttgart: Gustav Fischer Verlag.
KUCERA, M. 1984. Ginástica em Grupo. São Paulo: Editora Manole. Original in German: Gruppengymnastik. Stuttgart: Gustav Fischer Verlag.
LACERDA C, VASCONCELLOS H. 1981. Movimentos do pé: bases anatômicas. Revista Brasileira de Ortopedia 16(4): 135-139.
LEBOEUF-YDE C, LAURITSEN J, LAURITZEN T. 1997. Why has the search for causes of low back pain largerly been nonconclusive? Spine 22(8): 877-881.
LEKHEL H, POPOV K, ANASTOPOULOS D, BRONSTEIN A, BHATIA K, MARSDEN C, GRESTY M. 1997. Postural responses to vibration of neck muscles in patients with idiopathic torticollis. Brain 120(4): 583-591.
Elemental Exercises of the Corrective Biogym
GUIMARÃES B. 1992. Ginástica global corretiva. Pediatria Moderna 28(2): 58-59.
GOMES M. 2005. Física e Esporte. Ciência e Cultura 57(3): 36-39.
GROSS J, FETTO J, ROSEN E. 2005. Exame Musculoesquelético. Porto Alegre: Artmed Editora. Original in English: Musculoskeletal Examination. Oxford: Blackwell Publishing.
HATZE H. 1977. A complete set of control equations for the human musculoskeletal system. Journal of Biomechanics 10: 799-805.
HAY J, REID J. 1985. As Bases Anatômicas e Mecânicas do Movimento Humano. Rio de Janeiro: Prentice Hall do Brasil. Original in English: The Anatomical and Mechanical Basis of Human Motion. Englewood Cliffs: Prentice Hall.
HERMÓGENES. 1995. Autoperfeição com Hatha Yoga. Rio de Janeiro: Record.
HEYWARD V. 2004. Avaliação Física e Prescrição de Exercícios. Porto Alegre: Artmed Editora. Original in English: Advanced Fitness Assessment and Exercise Prescription. Champaign (USA): Human Kinetics Publishers.
HOLLMANN W, HETTINGER T. 1989. Medicina do Esporte. São Paulo: Editora Manole. Original in German: Sportmedizin – Arbeits und Trainingsgrundlagen. Berlin: F.K. Schattauer Verlag.
HUGUET G, TOUITOU Y, REINBERG A. 1997. Morning versus afternoon gymnastic time and diurnal and seasonal changes in psychopathological variables of school children. Chronobiology International 14(4): 371-384.
HUNGRIA-FILHO J. 1986. Postura: a primazia da primazia da pélvis no seu condicionamento e na correção de seus desvios. Revista Brasileira de Ortopedia 21(4): 144-148; 21(5): 201-206; 21(6): 236-242.
JÄRVHOLM U, PALMERUD G, KARLSSON D, HERBERTS P, KADEFORS R. 1991. Intramuscular pressure and electromyography in four shoulder muscles. Journal of Orthopaedic Research 9(Supl.4): 609-619.
JAYSON M, SWEZEY R, KNOPLICH J, HUBAULT A. 1989. Back Pain, Painful Syndromes and Muscle Spasms. Carnforth (UK): The Parthenon Publishing Group.
KAMINOFF, L. 2008. Anatomia da Ioga.São Paulo: Editora Manole. Original in English: Yoga Anatomy. New York: Human Kinetics.
KANTOR E, POUPARD L, BOZEC S, BOUISSET S. 2001. Does body stability depend on postural chain mobility or stability area?
Dario Palhares & José Antônio Rodrigues
103102
NOGUEIRA E, DIAS E. 2001. Ginástica Localizada: 1000 exercícios. Rio de Janeiro: Sprint.
OLIVEIRA M, NÓBREGA A. 2003. Tópicos Especiais em Medicina do Esporte. Vol 1 e 2. São Paulo: Livraria Atheneu.
PALHARES D, RODRIGUES J, RODRIGUES L. 2001. Modo simplificado de exame postural. Brasília Médica 38(1-4): 27-32.
PALHARES D, RODRIGUES J, RODRIGUES L. 2002. Descrição de exercícios terapêuticos para a coluna lombar. Revista de Ciências Médicas da PUCCamp 11(3): 187-196.
PALHARES D, RODRIGUES J, RODRIGUES L. 2008. Theoretical principles for postural corrective gymnastics. Brasília Médica 45(2): 116-121.
PEDERSEN B, SALTIN B. 2006. Evidence for prescribing exercise as therapy in chronic disease. Scandinavian Journal of Medicine and Science in Sports 16(suppl 1): 3-63.
PINHEIRO F, TRÓCCOLI B, CARVALHO C. 2002. Validação do questionário nórdico de sintomas osteomusculares como medida de morbidade. Revista de Saúde Pública 36(3): 307-312.
PINTO R, GUERINO C, CONSOLIN D, CUNHA A. 2000. Relação entre lordose lombar e desempenho da musculatura abdominal em alunos de fisioterapia. Acta Fisiatrica 7(3): 95-98.
PIVARNIK J, CHAMBLISS H, CLAPP J, DUGAN S, HATCH M, LOVELADY C, MOTTOLA M, WILLIAMS M. 2006. Impact of physical activity during pregnancy and postpartum on chronic disease risk. Medicine and Science in Sports and Exercise. 38(5): 989-1006.
PLATONOV V, BULATOVA M. 2003. A Preparação Física. Rio de Janeiro: Sprint.
POPOV K, LEKHEL H, BRONSTEIN A, GRESTY M. 1996. Postural responses to vibration of neck muscles in patients with unilateral vestibular lesions. Neuroscience Letters 214: 202-204.
POWERS S, HOWLEY E. 2000. Fisiologia do Exercício. São Paulo: Editora Manole. Original in English: Exercise Physiology: Theory and Application to Fitness and Performance. New York: McGraw-Hill.
PRIFTIS K, HAGER J, VIACHOU M, ANTHRACOPOULOS M. 2003. Effects of bracing on lung function in idiopathic juvenile kyphosis. Pediatric Pulmonology 35(2): 83-86.
PREUSS A, GRIMM D, SOUZA M. 1985. Marcha em rotação medial: relação com hábitos posturais. Revista Brasileira de Ortopedia 20(5): 193-199.
Elemental Exercises of the Corrective Biogym
LICHT P. et al. 2000. Is there a role for premanipulative testing before cervical manipulation? Journal of Manipulation and Physiological Therapeutics 23(3): 175-179.
LUOTO S, AALTO H, TAIMELA S, HURRI H, PYYKKÖ I, ALARANTA H. 1998. One-footed and externally disturbed two-footed postural control in patients with chronic low back pain and healthy control subjects. Spine 23(19): 2081-2090.
MALMIVAARA A, HAKKINEN U, ARO T, HENRICHS M, KOSKENNIEMI L, KUOSMA W, LAPPI S, PALOHEIMO R, SERVO C, VAARANEN V, HERNBERG S. 1995. The treatment of acute low back pain. New England Journal of Medicine 332(6): 352-355.
MANNION A, TAIMELA S, MÜNTENER M, DVORAK J. 2001. Active therapy for chronic low back pain. Spine 26(8): 897-908.
McGILL S. 1991. Electromyographic activity of the abdominal and low back musculature during the generation of isometric and dynamic axial trunk torque: implications for lumbar mechanisms. Journal of Orthopeaedic Research 9(1): 91-103.
McGILL S. 1998. Low back exercises: evidence for improving exercise regimens. Physical Therapy 78(7): 754-765.
MENEZES A. 2004. The Complete Guide to Joseph H. Pilates´Techniques of Physical Conditioning. Alameda (USA): Hunter House Publishers.
MONTEIRO, A. 2007. Emagrecimento, Exercício e Nutrição. São Paulo: AG Editora.
MOFFAT M, VICKERY, S. 2002. Manual de Manutenção e Reeducação Postural. Porto Alegre: Editora Artmed. Original in English: The American Physical Therapy Association Book of Body Maintenance and Repair. New York: Henry Holt Company.
NATVIG B, BRUUSGAARD D, ERIKSEN W. 2001. Localized low back pain and low back pain as part of widespread musculoskeletal pain. Journal of Rehabilitation Medicine 33(1): 21-25.
NESPEREIRA, AB. 2002. 1000 Exercícios de Preparação Física. Porto Alegre: Artmed. Original in Spanish: 1000 Ejercicios de Preparación Física. Barcelona: Editorial Paidotribo.
NETO C. 1995. Motricidade e Jogo na Infância. Rio de Janeiro: Editora Sprint.
NETTO F, BERESFORD, E. 1978. Coletânea de Exercícios Físicos. Porto Alegre: Prodil.
NOGUEIRA A. 2009. Manual de Medicina do Esporte. São Paulo: Livraria Atheneu.
Dario Palhares & José Antônio Rodrigues
105104
NOGUEIRA E, DIAS E. 2001. Ginástica Localizada: 1000 exercícios. Rio de Janeiro: Sprint.
OLIVEIRA M, NÓBREGA A. 2003. Tópicos Especiais em Medicina do Esporte. Vol 1 e 2. São Paulo: Livraria Atheneu.
PALHARES D, RODRIGUES J, RODRIGUES L. 2001. Modo simplificado de exame postural. Brasília Médica 38(1-4): 27-32.
PALHARES D, RODRIGUES J, RODRIGUES L. 2002. Descrição de exercícios terapêuticos para a coluna lombar. Revista de Ciências Médicas da PUCCamp 11(3): 187-196.
PALHARES D, RODRIGUES J, RODRIGUES L. 2008. Theoretical principles for postural corrective gymnastics. Brasília Médica 45(2): 116-121.
PEDERSEN B, SALTIN B. 2006. Evidence for prescribing exercise as therapy in chronic disease. Scandinavian Journal of Medicine and Science in Sports 16(suppl 1): 3-63.
PINHEIRO F, TRÓCCOLI B, CARVALHO C. 2002. Validação do questionário nórdico de sintomas osteomusculares como medida de morbidade. Revista de Saúde Pública 36(3): 307-312.
PINTO R, GUERINO C, CONSOLIN D, CUNHA A. 2000. Relação entre lordose lombar e desempenho da musculatura abdominal em alunos de fisioterapia. Acta Fisiatrica 7(3): 95-98.
PIVARNIK J, CHAMBLISS H, CLAPP J, DUGAN S, HATCH M, LOVELADY C, MOTTOLA M, WILLIAMS M. 2006. Impact of physical activity during pregnancy and postpartum on chronic disease risk. Medicine and Science in Sports and Exercise. 38(5): 989-1006.
PLATONOV V, BULATOVA M. 2003. A Preparação Física. Rio de Janeiro: Sprint.
POPOV K, LEKHEL H, BRONSTEIN A, GRESTY M. 1996. Postural responses to vibration of neck muscles in patients with unilateral vestibular lesions. Neuroscience Letters 214: 202-204.
POWERS S, HOWLEY E. 2000. Fisiologia do Exercício. São Paulo: Editora Manole. Original in English: Exercise Physiology: Theory and Application to Fitness and Performance. New York: McGraw-Hill.
PRIFTIS K, HAGER J, VIACHOU M, ANTHRACOPOULOS M. 2003. Effects of bracing on lung function in idiopathic juvenile kyphosis. Pediatric Pulmonology 35(2): 83-86.
PREUSS A, GRIMM D, SOUZA M. 1985. Marcha em rotação medial: relação com hábitos posturais. Revista Brasileira de Ortopedia 20(5): 193-199.
Elemental Exercises of the Corrective Biogym
LICHT P. et al. 2000. Is there a role for premanipulative testing before cervical manipulation? Journal of Manipulation and Physiological Therapeutics 23(3): 175-179.
LUOTO S, AALTO H, TAIMELA S, HURRI H, PYYKKÖ I, ALARANTA H. 1998. One-footed and externally disturbed two-footed postural control in patients with chronic low back pain and healthy control subjects. Spine 23(19): 2081-2090.
MALMIVAARA A, HAKKINEN U, ARO T, HENRICHS M, KOSKENNIEMI L, KUOSMA W, LAPPI S, PALOHEIMO R, SERVO C, VAARANEN V, HERNBERG S. 1995. The treatment of acute low back pain. New England Journal of Medicine 332(6): 352-355.
MANNION A, TAIMELA S, MÜNTENER M, DVORAK J. 2001. Active therapy for chronic low back pain. Spine 26(8): 897-908.
McGILL S. 1991. Electromyographic activity of the abdominal and low back musculature during the generation of isometric and dynamic axial trunk torque: implications for lumbar mechanisms. Journal of Orthopeaedic Research 9(1): 91-103.
McGILL S. 1998. Low back exercises: evidence for improving exercise regimens. Physical Therapy 78(7): 754-765.
MENEZES A. 2004. The Complete Guide to Joseph H. Pilates´Techniques of Physical Conditioning. Alameda (USA): Hunter House Publishers.
MONTEIRO, A. 2007. Emagrecimento, Exercício e Nutrição. São Paulo: AG Editora.
MOFFAT M, VICKERY, S. 2002. Manual de Manutenção e Reeducação Postural. Porto Alegre: Editora Artmed. Original in English: The American Physical Therapy Association Book of Body Maintenance and Repair. New York: Henry Holt Company.
NATVIG B, BRUUSGAARD D, ERIKSEN W. 2001. Localized low back pain and low back pain as part of widespread musculoskeletal pain. Journal of Rehabilitation Medicine 33(1): 21-25.
NESPEREIRA, AB. 2002. 1000 Exercícios de Preparação Física. Porto Alegre: Artmed. Original in Spanish: 1000 Ejercicios de Preparación Física. Barcelona: Editorial Paidotribo.
NETO C. 1995. Motricidade e Jogo na Infância. Rio de Janeiro: Editora Sprint.
NETTO F, BERESFORD, E. 1978. Coletânea de Exercícios Físicos. Porto Alegre: Prodil.
NOGUEIRA A. 2009. Manual de Medicina do Esporte. São Paulo: Livraria Atheneu.
Dario Palhares & José Antônio Rodrigues
105104
TOKARS E, MOTTER A, MORO A, GOMES Z. 2003. A influência do arco plantar na postura e no conforto dos calçados ocupacionais. Fisioterapia Brasil 4(3): 158-162.
TORRES J, CONCEIÇÃO M, SAMPAIO A, DANTAS, E. 2009. Acute effects of static stretching on muscle strength. Biomedical Human Kinetics 1: 52-55.
TULDER M, MALMIVAARA A, ESMAIL R, KOES B. 2000. Exercise therapy for low back pain. Spine 25 (21): 2784-2796.
VERDERI E. 2001. Programa de Educação Postural. São Paulo: Phorte Editora.
VERONESI J, AZATO M. 2003. Alterações posturais decorrentes da discrepância dos membros inferiores. Fisioterapia Brasil 4(3): 173-180.
VOIGT, L. 2002. A Prática da Flexibilidade. Rio de Janeiro: Sprint.
VOIGT L, VALE R, ABDALA D, FREITAS W, NOVAES J, DANTAS E. 2007. Efeitos de uma repetição de dez segundos do estímulo do método estático para o desenvolvimento da flexibilidade de homens adultos jovens. Fitness & Performance 6(6): 352-356.
VOLKOV N. 2002. Teoria e Prática do Treinamento Intervalado no Esporte. Campinas: Editora Multiesportes.
VOLPON J. 1996. Semiologia ortopédica. Medicina 29: 67-79.
VOLPON J. 1997. Avaliação e princípios do tratamento ortopédico do paciente com sequela de paralisia cerebral. Acta Ortopedica Brasilica 5(1): 35-42.
YLINEN J, TAKALA E, NYKÄNEN M, HÄKKINEN A, MÄLKIÄ E, POHJOLAINEN T, KARPPI S, KAUTIAINEN H, AIRAKSINEN O. 2003. Active neck muscle training in the treatment of chronic neck pain in women. JAMA 289(19): 2509-2516.
YOUDAS J, GARRET T, EGAN K, THERNEAU T. 2000. Lumbar lordosis and pelvic inclination in adults with chronic low back pain. Physical Therapy 80(3): 261-275.
Elemental Exercises of the Corrective Biogym
RAMEY M, YANG A. 1981. A simulation procedure for human motion studies. Journal of Biomechanics 14(4): 203-213.
RASCH, P, GRABINER M, GREGOR R, GARHAMMER J. 1991. Cinesiologia e Anatomia Aplicada. Rio de Janeiro: Guanabara Koogan. Original in English: Kinesiology and Applied Anatomy. Philadelphia: Lea & Febiger.
RHEA M. 2009. Treinamento de Força para Crianças. São Paulo: Phorte Editora.
RICARD F, SALLÉ, J. 1996. Tratado de Osteopatia. São Paulo: Robel Editorial.
ROSADAS S. 1991. Educação Física Especial para Deficientes. Rio de Janeiro: Livraria Atheneu.
ROSE J, GAMBLE J. 1998. Marcha Humana. São Paulo: Editorial Premier. Original in English: Human Walking. Baltimore: Williams & Wilkins.
SAKATA R, ISSY A. 2003. Lesão por esforço repetitivo. Revista Brasileira de Medicina 60(11): 77-83.
SALTER R. 1985. Distúrbios e Lesões do Sistema Músculo-Esquelético. Rio de Janeiro: Editora Medsi.
SAVAGLIO S, CARBONE V. 2000. Scaling in athletic world records. Nature 404: 244.
SILER, B. 2005. Your Ultimate Pilates Body Challenge. New York: Broadway Books.
SILVA A, SILVA J. 2003. A importância dos músculos do assoalho pélvico feminino, sob uma visão anatômica. Fisioterapia Brasil 4(3): 205-211.
SILVA OL. 2003. Semiologia do Aparelho Locomotor. Rio de Janeiro: Guanabara Koogan.
SOUCHARD PE. 1992. RPG Quid?: Réeducation Posturale Globale. Saint Mont:Le Pousoé.
TAKASHIMA S, SINGH S, HADERSPECK K, SCHULTZ A. 1979. A model for semiquantitative studies of muscle actions. Journal of Biomechanics 12: 929-939.
THE PEOPLE SPORTS PUBLISHING HOUSE. 1981. The Chinese Way to Family Health and Fitness. London: Mitchell Beazley Publishers.
TRIBASTONE F. 2001. Tratado de Exercícios Corretivos. São Paulo: Editora Manole. Original in Italian: Compendio di Ginnastica Correttiva. Rome: Società Stampa Sportiva.
Dario Palhares & José Antônio Rodrigues
107106
TOKARS E, MOTTER A, MORO A, GOMES Z. 2003. A influência do arco plantar na postura e no conforto dos calçados ocupacionais. Fisioterapia Brasil 4(3): 158-162.
TORRES J, CONCEIÇÃO M, SAMPAIO A, DANTAS, E. 2009. Acute effects of static stretching on muscle strength. Biomedical Human Kinetics 1: 52-55.
TULDER M, MALMIVAARA A, ESMAIL R, KOES B. 2000. Exercise therapy for low back pain. Spine 25 (21): 2784-2796.
VERDERI E. 2001. Programa de Educação Postural. São Paulo: Phorte Editora.
VERONESI J, AZATO M. 2003. Alterações posturais decorrentes da discrepância dos membros inferiores. Fisioterapia Brasil 4(3): 173-180.
VOIGT, L. 2002. A Prática da Flexibilidade. Rio de Janeiro: Sprint.
VOIGT L, VALE R, ABDALA D, FREITAS W, NOVAES J, DANTAS E. 2007. Efeitos de uma repetição de dez segundos do estímulo do método estático para o desenvolvimento da flexibilidade de homens adultos jovens. Fitness & Performance 6(6): 352-356.
VOLKOV N. 2002. Teoria e Prática do Treinamento Intervalado no Esporte. Campinas: Editora Multiesportes.
VOLPON J. 1996. Semiologia ortopédica. Medicina 29: 67-79.
VOLPON J. 1997. Avaliação e princípios do tratamento ortopédico do paciente com sequela de paralisia cerebral. Acta Ortopedica Brasilica 5(1): 35-42.
YLINEN J, TAKALA E, NYKÄNEN M, HÄKKINEN A, MÄLKIÄ E, POHJOLAINEN T, KARPPI S, KAUTIAINEN H, AIRAKSINEN O. 2003. Active neck muscle training in the treatment of chronic neck pain in women. JAMA 289(19): 2509-2516.
YOUDAS J, GARRET T, EGAN K, THERNEAU T. 2000. Lumbar lordosis and pelvic inclination in adults with chronic low back pain. Physical Therapy 80(3): 261-275.
Elemental Exercises of the Corrective Biogym
RAMEY M, YANG A. 1981. A simulation procedure for human motion studies. Journal of Biomechanics 14(4): 203-213.
RASCH, P, GRABINER M, GREGOR R, GARHAMMER J. 1991. Cinesiologia e Anatomia Aplicada. Rio de Janeiro: Guanabara Koogan. Original in English: Kinesiology and Applied Anatomy. Philadelphia: Lea & Febiger.
RHEA M. 2009. Treinamento de Força para Crianças. São Paulo: Phorte Editora.
RICARD F, SALLÉ, J. 1996. Tratado de Osteopatia. São Paulo: Robel Editorial.
ROSADAS S. 1991. Educação Física Especial para Deficientes. Rio de Janeiro: Livraria Atheneu.
ROSE J, GAMBLE J. 1998. Marcha Humana. São Paulo: Editorial Premier. Original in English: Human Walking. Baltimore: Williams & Wilkins.
SAKATA R, ISSY A. 2003. Lesão por esforço repetitivo. Revista Brasileira de Medicina 60(11): 77-83.
SALTER R. 1985. Distúrbios e Lesões do Sistema Músculo-Esquelético. Rio de Janeiro: Editora Medsi.
SAVAGLIO S, CARBONE V. 2000. Scaling in athletic world records. Nature 404: 244.
SILER, B. 2005. Your Ultimate Pilates Body Challenge. New York: Broadway Books.
SILVA A, SILVA J. 2003. A importância dos músculos do assoalho pélvico feminino, sob uma visão anatômica. Fisioterapia Brasil 4(3): 205-211.
SILVA OL. 2003. Semiologia do Aparelho Locomotor. Rio de Janeiro: Guanabara Koogan.
SOUCHARD PE. 1992. RPG Quid?: Réeducation Posturale Globale. Saint Mont:Le Pousoé.
TAKASHIMA S, SINGH S, HADERSPECK K, SCHULTZ A. 1979. A model for semiquantitative studies of muscle actions. Journal of Biomechanics 12: 929-939.
THE PEOPLE SPORTS PUBLISHING HOUSE. 1981. The Chinese Way to Family Health and Fitness. London: Mitchell Beazley Publishers.
TRIBASTONE F. 2001. Tratado de Exercícios Corretivos. São Paulo: Editora Manole. Original in Italian: Compendio di Ginnastica Correttiva. Rome: Società Stampa Sportiva.
Dario Palhares & José Antônio Rodrigues
107106
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