Physiotherapy Led Aircrew Conditioning Programme Flt Lt Ellen - PowerPoint PPT Presentation

Physiotherapy Led Aircrew Conditioning Programme Flt Lt Ellen Slungaard RAF MSc, BSc(Hons), MCSP Senior Physiotherapist

Scope • Background. • Typhoon. • Typhoon Aircrew Conditioning Programme. • Components. • The Future. • Questions?

Background • Neck pain most common musculoskeletal problem amongst military pilots & now more prevalent than in general population (Ang & Harms- Ringdahl, 2006).

Typhoon • Performance limited by the ability of the pilot to work in a high G environment. • High manoeuvrability coupled with rapid onset of G could increase injury risk to the pilot. • Main areas for potential injury are the neck and upper back (Typhoon Project, 2007).

Neck Pain & Typhoon • 80% over career. • 63% assoc with flying Typhoon. • Affected the flying of 80% of sufferers. • Causes: High G, BFM. (Typhoon Project, 2007).

Typhoon Aircrew Conditioning Programme (ACP) • Previous programme inadequate for BFM. • Periodised & structured programme required. • Joint sessions with PEd & Physio. • 8 sessions during ground-school phase. • 2 sessions per week, lasting 1.5hrs. • Measurable outcomes.

Components • Flexibility Training. • Cardiovascular Training. • Stability Training. • Strength Training.

Flexibility • Functional Movement Screening (FMS). • Delivers consistent, objective feedback & measurable progress. • Individualised stretching programmes.

Cardiovascular • Aerobic. • Anaerobic.

Stability • Deep neck flexors. • Scapular stability. • Core stability – Supine. – Standing. – Sitting on swiss ball.

Strength • Upper quadrant. • Isometric neck loading in neutral. • Olympic lifting. • Posterior chain.

Lesson Plan • Week 1 – Initial baseline testing, basic core, L1 neck, 1Rep Max. • Week 2 – L2 neck, BB Compound, L1/L2 core, anaerobic. • Week 3 – L2 neck, L2/L3 core, strength, anaerobic. • Week 4 – L3 neck, BB Compound, KB/PB, re-test FMS.

Level 1 - Basic Neck Isometric Loading Position Drill Sets Reps Rest (secs) Load (theraband colour) Supine Deep neck flexor 10 10 sec holds 5 --- activation Theraband 3 15 30 isometric c/spine Standing ext Theraband 3 15 30 isometric c/spine flex Theraband 3 15 30 isometric c/spine s/flex

Level 1 – Theraband Isometric C/Spine Loading

Level 2A & 2B - Basic Neck Head-Harness Loading Position Drill Sets Reps Rest (secs) Load (HH) HH c/spine flex, 3 12 30 kneeling trunk flex A HH c/spine ext, 3 12 30 kneeling trunk ext Kneeling HH c/spine s/flex, 3 12 (each side) 30 kneeling trunk s/flex HH c/spine flex, 3 12 30 B walking forwards HH c/spine ext, 3 12 30 Standing walking backwards HH c/spine s/flex, 3 12 30 walking sideways

2A - HH C/Spine Flex, Kneeling Trunk Flex

2A - HH C/Spine Ext, Kneeling Trunk Ext

2A - HH C/Spine S/Flex, Kneeling Trunk S/Flex

2B - HH C/Spine Walking

Level 3A & 3B – Basic Neck Head-Harness Complex Loading Position Drill Sets Reps Rest Load Load (secs) (HH) (D/B) HH c/spine ext, D/B squat with 3 12 30 shoulder shrug A HH c/spine flex, D/B alternate lunge 3 6 (each 30 with shoulder ext leg) Standing HH c/spine s/flex, D/B standing trunk 3 12 30 s/flex with alternate shoulder shrug. HH c/spine flex, S/B sitting, D/B bent 3 12 30 elbow lateral raise B HH c/spine s/flex, S/B sitting, D/B 3 6 (each 30 alternate bicep curl arm) Swiss Ball HH c/spine ext, S/B sitting, D/B 3 12 30 (S/B) Sitting alternate shoulder ext HH c/spine s/flex, S/B sitting, 3 12 (each 30 opposite pulley single arm pull (e.g. L side) HH, R arm pull)

3A - HH C/Spine Ext, D/B Squat with Shoulder Shrug

3A - HH C/Spine Flex, D/B Alt Lunge with Shoulder Ext

3A - HH C/Spine S/Flex, D/B Trunk Flex, Alt Shoulder Shrug

3B - HH C/Spine Flex, S/B Sitting, D/B Lat Raise

3B - HH C/Spine S/Flex, S/B Sitting, D/B Alt Bicep Curl

3B - HH C/Spine Ext, S/B Sitting, D/B Alt Shoulder Ext

3B - HH C/Spine S/Flex, S/B Sitting, Opp Pulley Single Arm Pull

Level 4 – Advanced Neck Head- Harness Complex Loading Position Drill Sets Reps Rest Load Load Load (secs) (HH) (Pulley) (D/B) HH c/spine s/flex, opposite pulley 4 8 (each 30 single arm pull, D/B shoulder ext side) Swiss (e.g. L HH, R arm pull) Ball (S/B) HH c/spine flex, bilateral D/B 4 8 30 --- Sitting lateral raise with ext rot HH c/spine ext, R D/B shoulder 4 8 (each 30 press, L D/B bicep curl side) HH c/spine s/flex, opposite pulley 4 8 (each 30 single arm pull, D/B lawnmower side) pull (e.g. L HH, R arm pull) HH c/spine ext, opposite pulley 4 8 (each 30 cable cross over, D/B upright row side) (e.g. L HH, R arm pull) HH c/spine s/flex, opposite 4 8 (each 30 pulley tricep kick back, D/B side) shoulder shrug (e.g. L HH, R arm pull)

4 – HH C/Spine Ext, S/B Sitting, L D/B Sh Press & R D/B Bicep Curl

4 – HH C/Spine S/Flex, S/B Sitting, D/B Upright Row, Opp Pulley Lat Pull Back

The Future • Implement ACP for fast jet at RAF Linton and RAF Valley. • Develop and implement ACP for rotary aircrew. • Develop research into effectiveness of ACP.

Questions? Ellen.Slungaard421@mod.uk