elemental exercises of gym

Elemental Exercises

CorrectiveBiogym

José Antônio Rodrigues

Dario Palhares

Elemental Exercises

CorrectiveBiogym

Dario Palhares

Elemental Exercises

CorrectiveBiogym

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,

PREFACE,

INTRODUCTION,

THE HUMAN POSTURE,

THE POSTURAL EXAMINATION,

PRINCIPLES OF FUNCTIONAL GYM,

LESION,

STRETCHING,

EXERCISE CLASSES,

EXAMPLE OF CLASSE,

References,

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,

PREFACE,

INTRODUCTION,

THE HUMAN POSTURE,

THE POSTURAL EXAMINATION,

PRINCIPLES OF FUNCTIONAL GYM,

LESION,

STRETCHING,

EXERCISE CLASSES,

EXAMPLE OF CLASSE,

References,

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 [email protected].

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 [email protected].

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 [email protected]

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

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 [email protected]

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.

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.

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.

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.

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.

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.

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.

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

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.

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

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.

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.

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

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.

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

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

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

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

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.

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

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

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

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.

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.

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

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.

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

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.

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

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

Shoulders

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.

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.

Shoulders

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.

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.

Shoulders

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.

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.

Shoulders

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.

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

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.

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

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.

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.

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

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.

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

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.

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.

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.

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.

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.

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

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.

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

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

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

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