Top 10 Abdominal Exercises from ACE part 2

After extensive data collection and analysis, Dr. Francis and his researchers found that exercises that require constant abdominal stabilization, as well as body rotation, generated the most muscle activity in the obliques. Topping the list of the most effective exercises was the bicycle maneuver, followed closely by the second ranked, captain’s chair. As for home exercise equipment, crunches on an exercise ball ranked highest—coming in third overall.

Many of the exercises tested proved to be relatively effective at working the abdominal muscles—some are just more effective than others. The important thing to remember is that you don’t need to purchase a piece of exercise equipment to strengthen your abs. It’s also important to remember that everybody does ab exercises differently,
and people need to get out of the mindset that all exercises work for all people. As expected, the effectiveness of each exercise varied from subject to subject depending on factors such as athleticism, familiarization with the exercises and past injuries.

For best results, Dr. Francis recommends choosing several of the exercises that landed in the top-third of the list and try doing a five-minute exercise session daily. If an exercise is uncomfortable or doesn’t feel right, try another one. This will help train different muscles and combat boredom. No matter which exercises you choose, take the time to train and strengthen your abdominal muscles. Strong abs help with good posture, alleviate lower
back pain and are essential for long-term health and well being.

bicycle crunch: http://www.youtube.com/watch?v=wqoD0Bdggto

knee lifts on Captain's Chair: http://www.sparkpeople.com/resource/exercises.asp?exercise=266

Crunches on the body ball: http://www.youtube.com/watch?v=VVBddP5oW8Y

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Top 10 Abdominal Exercises from ACE

I am always being asked by my clients: what is the best abdominals exercise? This is not an easy quick answer for most of us and we need to consider: our condition, our age, our history and other factors. But what is the best, most efficient route to tighter abs? A recent study conducted by the Biomechanics Lab at San Diego State University reveals a unique look at 10 of the most common abdominal exercises, ranking them best to worst.

The Study
Led by Peter Francis, Ph.D., researchers recruited 30 healthy women and men to participate in the study. The subjects, ages 20 to 45, ranged from occasional exercisers to those who work out daily. Participants were put through a battery of exercises that target the midsection, including the traditional crunch, modified crunches, partial body weight exercises and exercises using both home and gym exercise equipment.

All of the exercises were introduced in random order and participants were allowed to practice each exercise
briefly. Subjects then completed 10 to 12 repetitions of each exercise, maintaining a two-count cadence throughout
(two seconds at the concentric phase, two at the eccentric phase). Using electromyography (EMG) equipment,
researchers monitored each participant’s muscle activity as they exercised. Activity was recorded in the upper and lower rectus abdominus and the external obliques. Researchers also measured activity in the rectus femoris to indicate activity in the hip flexors. Exercises were then ranked best to worst based on the average amount of EMG activity recorded in each of the muscle areas.

1. Bicycle Crunches
2. Knee Lifts on Captain's Chair
3. Crunches on Ball
4. Crunches with Vertical Legs: This exercise is just like a traditional crunch (see #11 below), but with your legs extended up into the air, in line with the hips.
5. Torso Track Machine
6. Crunches with Arms Extended: This exercise is just like a traditional crunch (see #11 below), but you extend your arms overhead, squeezing your upper arms by your ears as your crunch up and lower down.
7. Reverse Crunches:
8. Crunches with Heel Push: This exercise is just like the Crunches with Vertical Legs (see #4 above), except that as you crunch up you also slightly lift your hips off the ground (feet towards the ceiling).
9. Ab Roller Machine
10. Plank

In my next blog I will present tips on proper technique for the top 5 exercises. I do not necessarily agree with these findings as I have found number 10 (plank) to be an excellent exercise and the research performed is rather limited.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stretch the Lats

I am always looking for stretches for the back and shoulders and I came across this one. I really liked it because it opened up the back part of the ribs and provided a lats stretch.

Here, let me break it down for you. 90 – 90 – Lats Stretch

Purpose: To stretch out the lats (latissimus dorsi) and open up the ribs (posterior-inferior area).
Starting Position: In a side-lying position with the bottom forearm below the shoulder and propping up the upper body. The legs are positioned so the top leg is extended at the hip and the knee is bent to 90 degrees and the bottom leg flexed at the hip and knee to 90 degrees.

How to Do the Exercise:
1) Keep the hips relaxed and reach with the top arm looking for a stretch in the lats and an opening up of the posterior aspect of the ribs on the same side as the top arm.
2) Hold the position for 20 seconds and relax.
3) Perform twice on each side.

Progressions: - You can reach the top arm in various positions in front, over or behind until you get the desired stretch or feeling
- You can add a light weight in the top hand in order to get traction from gravity for a more intense stretch
- You can move the hip of the top leg into great extension in order to intensify the stretch
- You can add a stability ball to the exercise and roll onto it

Contraindication & Common Mistakes: - Be cautious of excess twisting in the lower back

I hope you enjoyed this exercise and give it a go with yourself or your clients.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

5 ways of eliminating knee pain during lunges - part 2

Lunges can be an excellent way of training the hips, glutes and thighs. They can also put strain on the knee joint; try different exercises and eliminate knee pain during your workout.

Assisted Lunges - With this move you use no weight and hold onto a wall or chair for balance. This allows you to focus on your form without other distractions.

Smaller Range of Motion - In this move, you only lower down halfway, which may help you keep good form without putting pressure on the knees.

Elevated Front Foot - Placing the front foot on a step or small platform may be another modification to try if regular lunges make your knees ache.

Step by Step: Static Lunges

Stand in a split stance with the right foot forward and the left leg back
The feet should be about 2 to 3 feet apart, depending on your leg length
The split stance will require balance, so hold onto a wall or chair if you feel wobbly
Before you lunge, make sure your torso is straight and that you’re up on the back toe
Bend the knees and lower the body down until the back knee is a few inches from the floor
At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor
Keep the weight evenly distributed between both legs and push back up, keeping the weight in the heel of the front foot
Repeat for all reps before switching sides

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Training in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, MTAM/day).

5 Ways to Reduce Knee Pain during Lunges

Lunges are a great exercise to strengthen the lower body. Lunges can be a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. For some people, traditional lunges can cause knee pain. Here are 5 ways to address this problem.

#1 – Try a Back Lunge

If you feel pain with a front lunge, you can try to do a back lunge.
This puts more of the force on the back leg and is likely to decrease the pain.

#2 – Look at Technique

Start off and make sure the lunge technique is perfect.
Ensuring that the knee does not pass the toes of the front leg and that the weight in the front foot is mainly on the heel.

#3 – Stride Length

Increase your stride length.
A lot of people will take a short step forward. Increase the size of step that you take. This will decrease the likelihood of the knee passing the toe.

#4 – Focus on Down

A lot of times people will focus on moving their body and knee forward during the lunge movement which leads to the knee passing the toes of the front leg.
The focus should be moving down with the body and this will decrease the likelihood of the knee passing the toes.

#5 – Look at Flexibility

Take some time to look at the flexibility in the quads and hip flexors. These are often tight and put greater stress on the patella (knee cap) which leads to greater stress on the knee.

In my next blog I will present alternative exercises to lunges.

To be continued.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Training in Winnipeg, November 13, 14, in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, MTAM/day).

Safe Strength Training: Injury Avoidance

When executed properly, group strength training (or solo training) is a safe form of exercise that provides many benefits. Here are a few fundamentals that will assist you in being injury-free.

Warm Up. A good general warm-up increases blood circulation to the muscles, lubricates the joints and prepares the entire body to handle increased loads placed on the muscles and joints. The warm-up should address all major muscle groups and associated joints and increase the heart rate at a gentle pace.

Learn Alignment. Learn proper alignment for each exercise. Train for perfect alignment with little or no resistance before progressing to loads. The success of your training depends on how well you can safely execute the movement consistently.

Slow Down. Perform the exercise slowly at first, in good alignment. Add speed as the last training variable. When good form starts to suffer, take it as a signal that you have exceeded your own safe “speed limit.”

Modify. If you have challenges with your body, you must know how to modify the moves to suit your skills and body characteristics. Decrease the range of motion, lower the resistance (different color band or weight), do fewer reps or change the exercise if you feel joint discomfort or pain.

Regular exercise in a group setting can be hugely rewarding to your health and well-being. See you out there!

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Training in Winnipeg, November 13, 14, in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, MTAM/day).

Injury Prevention during Strength Training Part 2

There are common Group Strength Injuries that result from strength training:

Muscles. A strain occurs when muscle tissue stretches or tears. Deconditioned group strength participants often experience muscle strains and delayed onset muscle soreness (DOMS). It is common, for example, to see pulled hamstrings and/or lower-back injuries when participants overestimate their hamstring flexibility while executing a dead lift. DOMS occurs 24–48 hours after the exercise session and can last several days. It is not considered serious; however, an individual’s voluntary range of motion may be hindered, which can also affect subsequent training sessions.

Tendons and Bursae. Tendonitis and bursitis are common overuse injuries seen in group strength training. If participants perform exercises such as biceps curls, triceps extensions and push-ups with too much weight or too many repetitions, they may irritate tendons and bursae in the shoulders, elbows and wrists. Gripping heavy bars and dumbbells before developing adequate strength in the wrists can exacerbate carpal tunnel syndrome (chronic impingement of the median nerve) or cause wrist strain.

Ligaments. Participants who incorrectly perform exercises such as squats may place undue stress on the ligaments of the back, knees and ankles. Common errors when squatting include lowering the body below 90 degrees of knee flexion; having an exaggerated forward lean of the upper body; and lifting the heels off the floor to extend the range of motion. People who hyperextend their knees or elbows—as when resuming a standing posture from a squat or lunge, or straightening the elbows in the up position of a push-up—place additional stress on stabilizing ligaments and tendons, which can inflame joint structures. Hyperextending the elbows when doing biceps curls or triceps extensions is another common error.

Spine. Both trauma and repetitive stress can cause spine injuries, including herniated intervertebral disks, fractures and degenerative disk disease. Squats, lunges, dead lifts, weighted hyperextensions and twisting moves may place stresses on the spine that can lead to injury. As the general population ages, the probability that you will have students with a medical history of osteoporosis, arthritis or previous fractures increases to the point of certainty.

In my next blog we will discuss ways to avoid injury during strength training.

To be continued

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).

Injury Prevention through Strength Training

Strength training has long been a popular component of any fitness program. Community centers and gyms offer a variety of group classes that emphasize slower, more strength-based conditioning. The term group strength training describes anything from a traditional sculpting class to a prechoreographed class set to music. Other popular formats that incorporate strength training into group fitness include hybrids such as “step and sculpt,” and boot camp–style classes, which incorporate both cardiovascular and resistance drills into a fast-paced circuit workout.

Today’s instructors have access to a great assortment of equipment for group strength classes. In addition to dumbbells, barbells and tubing, instructors can choose from kettle bells, CorePole®, Gravity Training System (GTS)™, weighted vests and gloves, medicine balls and stability balls, to name just a few. With all this variety comes a great responsibility to offer safe and effective classes, regardless of the equipment or programming choices that are made. It’s important to be aware of common injuries that occur in group strength classes and to know how to minimize risk.

As health professionals, it is our mission to help our clients be as fit and as healthy as possible. In my next blog I will present the common group strength injuries and safety tips on how to avoid injury.

To be continued

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).

Posture Assessment for "smarties"

I always resented these self-help books called "something something... for dummies" - why not have a self-help for "smarties". With that in mind, here are some easy to follow instructions for you to perform a self-assessment of your posture. You will need someone to observe and give you feedback, or need to use a full length mirror. In next week's blogs I will be forwarding a few key exercises to address certain conditions (i.e. rounded shoulders, head forward and so on). It can make a world of difference, to your health and vitality, to stand and move in good posture.

. slowly walk backward into a wall
. the head, upper back and buttocks should all touch the wall
. do ear lobes rest over the clavicle?
. check the position of your arms (hanging forward or back)
. do your hips tilt forward? backward?
. are your knees slightly bent or locked
. are your feet pointing forward, sideways (one may be different than the other)
. walk forward several feet, heel should strike the ground first, ankles should flex

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).
Let's connect at info@gaiaadventures.com.

Poor Posture in Older Adults - Strength Exercises

In order to address postural issues in our aging bodies, we must stretch the tight muscles (presented in my last blog) and strengthen the weak muscles. It's about restoring balance and symmetry to our structure. Here are some great strength exercises for you to try:

Neck (upper back)
- while seated with headrest, press hips back in seat, and lean back slightly
- press back of head gently against neck support - 5 sec, repeat 9 to 15 times
(great one to do while driving)


One arm-row or seated row (upper and middle back muscles)
- while seated on bench or on a stability ball, grab resistance band or cable
- hold arms straight out in front with the palms facing each other
- try 1 arm at a time
- contract the back to pull the elbows in towards the torso in a rowing motion
- repeat 10 reps, 2 sets, 2 or 3 times a week

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).

Poor Posture in Older Adults - Part 2

In order to address postural issues in older adults, we must stretch the tight muscles and strengthen the weak muscles. Here are some great stretches for your clients:

Stretches:
W stretch for upper back and neck:
. start with your back against a wall, knees are bent slightly
. step about 12 inches away from wall with both feet
. contract abs with shoulders, back and buttocks against wall
. try to touch back of head against wall
. bring arms up to make the letter W
. bend elbows at shoulder height, wrists above elbows and palms facing forward, keeping body against wall, draw arms back until elbows, wrists and hands touch wall.

Pec stretch
- stand about 12 inches from wall,
- face wall and lift right elbow to side, wrist above elbow, palm facing forward
- turn slowly to left, allowing elbow and forearm to come into contact with wall
- continue to turn to left until you feel slight stretch in right pectoral muscles
- repeat with left arm.

Standing hip and thigh stretch
- hold onto wall or backset of chair
- bend right knee, and grasp right foot with right hand, back shouldn't arch
- repeat with left leg

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).

Poor Posture in Older Adults

Poor posture is prevalent in older adults. As we age, it is common for the head to move forward and the shoulders to round, which can cause chronic back and neck pain. Our swift, sure stride is replaced with a sort of shuffle.

Kyphotic posture can increase the risk of falling. Years of inattention to how the head and shoulders are positioned can lead to tight pectoral muscles and weak upper-back and neck muscles, which can result in postural kyphosis. At the same time, the Achilles tendon and hamstrings become tight, feet begin to shuffle and scuff the ground - this can lead to more falls.

By incorporating some stretches and strengthening exercises you can help:
. nearly 39 million Americans were 65 years or older in 2008 (2010)
. 13% of US population
. by 2050, this group will be 20% of US population

With age comes sarcopenia (age-related loss of skeletal muscle), impaired balance and decreased range of motion. Add poor posture and shuffling feet and the risk for falls escalates. More than one-third of adults aged 65 years and older fall each year in US.

In my next blog I will present helpful exercises to address this particular group.

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Training to Relieve Back and Knee Pain

Isolating the gluteus medius can improve your alignment and reduce back and knee pain. According to researchers at the University of Wisconsin at Milwaukee, a weak gluteus medius can aggravate these common problem areas. Jennifer Earl, Ph.D., author of the study, determined that a cable hip abduction targets this muscle and can be used to strengthen and stabilize the pelvis. Try our Low Mount Standing Abduction for the same effect. Hold in this position for 10 seconds (work your way up to 30 seconds gradually). Complete 3-5 sets per leg.

Starting Position
Make a loop at one end of the band and place your right ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into left foot keeping knee soft and right foot flexed. Allow the resistance to pull your right leg across the center line of your body to start.

Action
EXHALE: Extend your right leg straight out to the side, leading with your outer thigh towards the ceiling, keeping foot flexed.

INHALE: Slowly lower with control to starting position to complete one rep.

Finish all reps on this side before switching.

Special Instructions
Keep abs tight and upper body stationary. Avoid leaning back or to the sides during the movement. Lower with control-- don't let the band's resistance snap your leg back down to the starting position.

Make it harder: Stand farther from the mounted end of the band.

Make it easier: Stand closer to the mounted end of the band.
Muscles Worked: Outer thigh, Hips, Glutes

Learn more about hip stability at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Build your Core: On the Ball part 2

As you know, there are many ways to train for stability and function. Pilates mat exercises are still very popular and effective for this purpose. But for me, stability ball training (body ball) adds a certain element of "fun" to the workout. It is also technically less demanding than Pilates and yields dramatic results quickly. Here are other great exercises to continue building the core.


Intermediate: Pike, or Sea Urchin
The pike, or sea urchin, helps develop spinal stabilization by requiring the core musculature to stabilize against dynamic challenge. Begin prone over the ball. Assume a push-up position with the ball under the thighs. Hold this position, keeping the spine in neutral. Once stabilization is mastered, add a challenge by flexing the spine and hips slightly while rolling the ball forward. Return slowly to the prone plank position.

 Watch that the back neither sags nor hyperextends. Keep the head and neck in neutral. If a student has weak wrists, she can either do the same exercise on her forearms or place dumbbells (that do not roll) on the floor to elevate her hands. Just holding the prone position can be a challenging core workout.


Advanced: Prone Abduction and Rotation
This exercise challenges balance, coordination, focus and core strength. As in the pike exercise, begin prone over the ball. Assume a push-up position, ball resting under the thighs. Hold this position, keeping the spine neutral. Once stabilization is mastered, add a challenge by lifting and abducting one leg off the ball. Replace that leg, and try the same move with the other leg. Once that is mastered, lift one leg off of the ball, abduct, and then rotate and bend the lifted leg under the other leg. Return to the start position, and repeat on other side. 



Learn more about core training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Build your Core: On the Ball

The stability ball has been used by physical therapists for years and it is used widely for group exercise and private training. The stability ball creates an unstable surface and can enhance your strength, balance, coordination, agility, core work and flexibility. Some of my favorite exercises challenge both balance and core strength.

For review purposes, keep the following in mind:
When a participant sits on the ball, there should be about 90 degrees of flexion at the knee and hip joint.
A beginner may want to use a ball that is just a bit under-inflated and larger in size because that makes the ball more responsive to the body and easier to balance on.
If a participant complains of discomfort during a movement, stop immediately and re-examine form and technique.
Start each exercise gradually and activate the inner unit muscles of the core.
Instruct proper form and technique for each exercise, step by step.

Beginner: Isometric Squeeze
Great for beginners, this exercise teaches them how to use abdominal bracing to help train the core without lifting the head and stressing the cervical spine. Start supine on the floor, knees bent. Place the ball on the knees and lift the feet off the floor so the knees are at 90 degrees (ball will be resting on torso). Both arms are straight and pressing against the ball. Cue students to contract the abdominals and press both arms against the ball as if they were two blades. The legs press into the ball at the same time. Hold this isometric contraction for 10–15 seconds; then do 2 more repetitions, holding for 20–30 seconds each time.

Once students are comfortable with the main exercise, you can have them extend the opposite arm and leg simultaneously while holding the contraction. Make sure they maintain neutral pelvis, engage their abdominals and breathe during the contraction (you don’t want them holding their breath).

You can then progress then into Stability Ball Supine Knee Drop Exercise – see video at http://www.ehow.co.uk/video_4938616_stability-ball-supine-knee-drop.html

To be continued

Learn more about core training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Move the Spine: Use the ball with your clients

Maintaining the mobility and flexibility of the spine is very important. A patient with stiff segments in the spine moves where it is easy to move, and does not move where it is difficult to do so, causing strain to the already mobile segment.

Beate Carriere, physiotherapist and pioneer of the body ball for treatment, gives us an example in her book “The Swiss Ball”. "A patient 6 months after surgery to her low back complained of continuing back and leg pain until her spine was gently “mobilized” and the soft tissue moved into flexion, extension, lateral flexion, and rotation using the body ball." She used a larger, soft body ball for flexion movements and two physiorolls for extension (assisted by a therapist). A physioroll is a peanut shaped ball ideally shaped to provide support where needed.

Bouncing with the stability ball triggers proprioceptive pathways of the CNS. The ball is also used for stretching and facilitation of movements and can be used for joint mobilization (Klein-Vogelback, 1991).

Learn more about body ball training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Your Core maybe causing your knee pain

When we are standing, we don’t use much of our core. When our trunk or upper body starts to move forward, we need our core to support and stabilize our spine. The trunk moves forward when we do a squat. If our trunk moves more than 45 degrees forward, the extra weight of our bodies moves over the balls of our feet and leads to greater activation and stress on the knees by pressing the knee cap (patella) and the knee joint together.

This shift in weight is a compensation pattern for a weak core. If you move your upper body so your trunk is less than 45 degrees, you put greater stress on your core. The deep and superficial muscles of the core have to work harder to keep you in the position but this also shifts your weight so it is over the middle of your feet and heels. This shift in the weight on your feet will decrease the stress on the knee.

Now lets go through some exercises you can do to improve your core when squatting.
How to Strengthen Your Core For Less Knee Pain

Standing to ¼ Squat

You can begin by moving from standing into the squat position with the trunk less than 45 degrees forward. I teach this with one hand on the stomach and one hand on the lower back. I get my clients to activate the core and then move from standing into a squat position. I will get them to hold the squat position for 10 seconds and then move back into standing for 10 repetitions. I use the body ball with clients that lack stability or have knee issues when performing the exercise. We are working on the activation, endurance and strength of the core, and good motor patterns for the squat.

¼ Squat Exercises Exercises

After they have mastered the “standing to 1/4 Squat” exercise, I will get them to hold a 1/4 squat position and perform a variety of exercises. It can be narrow grip rows or pec fly exercises. They activate their core and hold the quarter squat position during the full set of the exercise.


Learn more about stability training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.

Deep Core Muscles Function

Recent research has shown that the deep core muscle function differently from the superficial core muscles (oblique abdominals, rectus abdominus and long back muscles) in that they not only prepare us for movement but they work no matter what we do. They are not movement or direction dependent. They work like a harmonious chord in synergy with one another varying their levels of activation as they anticipate the impending loads that are about to come.

These stabilizing muscles (transversus abdominis, multifidus, pelvic floor and diaphragm) work reflexively, automatically in a healthy individual. When the back is injured either through a sprain or strain, or disc herniation or disc degeneration, these stabilizing muscles are weakened or inhibited and therefore don't support your spine when demands are made upon it. When that support is not there, the large superficial muscles take over. This can lead to excessive stresses and shear on the joints in the spine. If these large muscles are used regularly to perform movements, without the support of the stabilizing muscles, these movement patterns become ingrained and can lead to chronic pain and joint dysfunction, or instability.

When the large "prime movers" are used excessively to try to support one's spine they fatique quickly resulting in burning pain, aching, and "trigger points". In order to relieve the pain in these large superficial muscles you must re-educate and strengthen the deep stabilizing musculature.

You may think of most joints as a curved surface that fits inside another curved surface, or ball and socket in a few cases. With some injuries, the socket part of the equation essentially becomes larger, so the ball moves around excessively. This can create damage to the joint surfaces and put excessive strain on the ligaments that support the joints.

Learn more about core function at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Catherine D'Aoust at GAIA Adventures
info@gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.

Dealing with Swayback Posture - part 2

In Swayback posture there is usually dominance of the rectus abdominis over the external obliques (posterior tilt). This posture (swayback) reveals a caved chest, rounded shoulders, flattened buttocks, with atrophy of the gluteals.

One of the dangerous movement patterns in swayback is use of the hamstrings to extend the hip. Because the hip is in full extension, gluteals are inhibited and the hamstrings take over as the prime movers of the hip. This can lead to wear and tear on the anterior area of the hip joint and undue strain on the hamstring tendon.

Proper treatment to correct swayback is to teach them how to flex slightly at the hip joint in order to move the greater trochanter back over the lateral malleolus. They will feel their weight transfer to the heels and notice their pelvis floor and gluteals engage.

Treatment objectives are:
. Increase mobility at the hips, hip flexion
. Increase strength of the gluteus maximus
. Decrease length of the external obliques, and decrease dominance of rectus abdominis
. Strengthen the short hip flexors (psoas)

Suggested Exercises are:
. Do Side Plank
. Do Back Bridging
. Do Single-Leg march: lie on back, with feet flat on floor, position spine and pelvis in neutral. Place arms at sides and lengthen neck. With bent knee, lift one leg up to tabletop position, be sure to maintain neutral pelvis and spine as you lift. Return to set up position and perform movement on other side.

Learn more about postural training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.

Dealing with Swayback Posture

Swayback refers to posture in which the hips are swayed forward and the rib cage is swayed backward in the saggital plane (Kendall 2005). Swayback and lordotic postures appear similar, owing to the convex curve in the back. However, upon closer observation it is apparent that in lordotic posture the lumbar spine is convex while in swayback posture the low lumbar area is actually flattened. In swayback posture the convex curve of the spine is much higher, in the lower thoracic spine.

In order to identify the correct posture you need to assess the position of the pelvis: is it tilted anteriorly? this is lordotic posture. Swayback is tilted posteriorly. In both lordotic and ideal postures the greater trochanter is over the lateral matteolus. In swayback posture, the greater trochanter is considerably anterior to the lateral malleolus, revealing the forward sway of the pelvis in the sagittal plane.

Swayback posture is commonly found in runners, dancers and sedentary individuals, and in older adults. Lordotic posture is common in athletes with iliopsoas tightness such as gymnasts and football players.

Kendall provides a detailed description of the swayback posture. The posterior tilt and anterior deviation of the pelvis and thighs create a neutral ankle joint with hyperextended knees and hips. The lower lumbar spine is flattened, and there is a long kyphosis (backward curve) of the thoracic spine, or rounded upper back, in the posteriorly displaced upper trunk. There are muscles imbalances present: short and strong hamstrings, internal oblique muscles with lengthened psoas and external oblique muscles.

To be continued

Learn more about postural training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Victoria, BC, July 23, 24 and 25 and in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26.

Core Stability and Load Transfer

Our pelvis serves to transfer the loads generated by body weight and gravity during standing, walking, sitting and other functional tasks. How well this load is distributed determines how efficient our function will be. Core stability depends upon the effective load transfer and requires optimal function of three systems: the passive (form closure), active (force closure) and control (motor control) (Panjabi 1992).

According to Diane Lee, the analysis of pelvis girdle function will require tests for excessive/reduced joint compression (mobility) as well as tests for motion control of the joints (sacroiliac and pubic symphysis) during functional tasks (one leg standing, active straight leg raise). There should be timely activation of various muscle groups with minimal compression or tension loading observed during the movement. Strength and endurance of the activated muscles are also required for intersegmental control as well as the maintenance of whole body equilibrium during functional tasks.

To be continued.

Learn more about core stability at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Victoria, BC, July 23, 24 and 25 and in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26.

Training instability of the spine

The body ball has been around for over 50 years and still remains one of the best ways to treat instability. Why a ball? It is the unstable nature of the ball that makes it unique. By the ball's very nature (unstable) it challenges the following skills necessary to rehab, strengthen and maintain a healthy spine:

. Joint mobility
. Flexibility
. Righting Reflexes
. Reaction Time
. Coordination
. Posture
. Balance
. Strength
. Proprioception

For proper function and performance, you need to build a strong core and the efficient transfer of power between the upper and lower body. Professional athletes now include core strengthening as a fundamental part of their training regime. The body must respond to movement of the ball to remain balanced, engaging many more muscles than doing the same exercise on a stable flat surface.

Studies have shown that body ball exercises will result in a quicker return of spinal stability when compared to doing exercises on a floor. Cosia-Lima et all, saw significant improvements in stability after a 6 weeks body ball exercise program.

Learn more about the body ball at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Victoria, BC, July 23, 24 and 25 and in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26.

Flexibility-Strength Training on Muscles and Joints

Flexibility training may help decrease the risk of injuries; release pain associated with musculoskeletal stiffness; and improve sport-specific performance when range of motion (ROM) is essential. Some personal trainers believe that properly executed resistance training exercise negates the need for flexibility training.

In fact, the chronic effects of muscular fitness training on flexibility are fundamentally unknown. The study presented here (Nobrega, Paula, Carvalho, 2005), addresses the questions about the flexibility– strength interaction on muscle performance and joint ROM.

Method
Forty-three healthy subjects volunteered for this 12-week study. Researchers conducted two training sessions per week; each session was separated by 2 days of rest. Subjects were assigned to one of four different groups: Flexibility (F), Resistance Training (R), Flexibility Training and Resistance Training combined (FR), and a Control (C) group of subjects who remained sedentary during the length of the study.

Assessments
Flexibility. Using a Flexitest technique, the study assessed 20 different joint ranges, including the upper and lower limbs, shoulder, hip and trunk. During the 12-week training sessions, the F and FR groups held all flexibility movements at a maximal range (with no pain) for 30 seconds, repeating each stretch a total of three times during every 40-minute flexibility training session.

Muscular Strength. Subjects were assessed on peak muscular strength for leg press and supine bench press.

Resistance Training Program
Subjects performed the following exercises: supine bench press, seated chest press, seated row, seated shoulder press, arm curl, triceps extension, seated leg press, standing calf press (heel raise) and seated abdominal crunch. A 2- to 3-minute full-body, dynamic-movement warm-up preceded all resistance training sessions (8 and 12 repetitions, three sets).

To be continued

Let's connect at info@gaiaadventures.com. Visit http://www.gaiaadventures.com for information about my body ball workshops and DVDs.

Catherine D'Aoust at GAIA Adventures
My next workshop is Victoria, BC July 23, 24 (Basic 2 day), July 25 (Advanced).

Stretch like a Child

More than 80 percent of us will suffer from some sort of back problem some time during our lives. Some problems may be congenital, such as "sway back" or "scoliosis" (lateral curvature of the spine). We may suffer from an automobile accident, a fall, or sports injury (in which case the pain may subside, only to reappear years later). But most back problems are simply due to tension and muscular tightness, which come from poor posture, being overweight, inactivity, and lack of abdominal (core) strength.

The best way to take care of your back is to stretch and strengthen (with good technique and a variety of exercises) and watch how you stand, sit and sleep (more on that later). What we do, everyday, contributes to our health and wellness.

The Child Pose stretches the back, shoulders, hips, and ankles gently. It also helps reduce stress and fatigue.


Follow these simple instructions:
1. Kneel and sit on your feet with your heels pointing outward (or sit on blocks). Your knees should be separated, about the width of your hips.
2. Place your forehead on the floor, then swing your arms forward (or use a stability ball to support your hands and upper body)
3. Rest your forehead on the floor, allow your spine to lengthen, then swing your arms to your side.

Visit http://www.abc-of-yoga.com/yogapractice/childpose.asp for animation

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday June 26, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 sign up for 1 or 2 days accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.

Activate First then Strengthen

Transversus abdominis is the deepest of the abdominal muscles and wraps around the abdomen between the lower ribs and top of the pelvis, providing support. When dealing with cases of mid or low back pain, abdominal injury/surgery or other pelvic conditions, we need to teach how to activate the muscles first before strengthening can begin.

The first step is to learn to isolate the muscle and train it to contract (activate). The better you are at isolating this muscle, the faster it will integrate into functional work. Once you can activate this core muscle you can then teach it to co-contract with the other muscles of the core, the deep multifidus and the pelvic floor as you breathe.

Step 1: Isolate the Transversus Abdominis

• Have your client lie on his back or side and take a deep diaphragmatic breath.
• Ensure that the lumbar spine is in a neutral position: (avoid a flexed, flat lumbar spine and posterior pelvic tilt).
• On the exhale, have your client draw his belly button gently in towards the spine and at the same time try to spread the bellybutton out towards the ASISs.
• You should see the stomach narrow below the bellybutton.

This usually gives the correct activation, but it is wise to palpate your client just medial to the ASIS in order to be certain of correct activation.

To be continued

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday June 26, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Activate your Pelvic Floor

The pelvic floor forms a bowl at the bottom of your torso and is vitally important to pelvic stability. The pelvic floor assists in stabilizing the position of the pelvic organs as load is transferred through the pelvis; it is part of the “core”. Pelvic floor exercises are also called “Kegel exercises”, after Dr Arnold Kegel who developed them.

In order to train them you first need to identify your pelvic floor muscles. Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. A quick way of finding the right muscles is to try to stop the flow of urine when you’re in the toilet.

To contract the muscles do the following:

SLOW CONTRACTIONS
• Lift your pelvic floor muscles to a count of 10
• Hold the muscles tight for 10 seconds
• Relax the muscles and rest for 10 seconds
• Repeat the contractions up to 10 times (slowly)

Try not to hold your breath, tighten your abdominals, thigh or buttock muscles – you’ll be using the wrong muscle groups.

FAST CONTRACTIONS
• Lift your pelvic floor muscles quickly
• Hold the contraction for 1 second
• Relax the muscles and rest for 1 second
• Repeat the contractions 10 X

Try to do 1 set of slow exercises and 1 set of fast contractions between 2 to 6 times a day, everyday.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Get on the Ball

My favorite tool to build core strength is the stability ball. Stability balls are designed to challenge your core by putting your body in an unstable environment. When you sit on the ball, your core (inner unit) immediately contracts to keep you from falling off. Good stability and basic core function is required before you begin to train on the ball. And by training with the ball you can accelerate your acquisition of good stability, balance and function.

There are many ways to train on the ball. But remember the basic rule – quality before quantity, applies.

Weight training. Use the stability ball as your 'weight bench' (supporting function) to add difficulty to the movements and incorporate the muscles of your legs, butt and abs.

Abdominal training. Use the stability ball to perform trunk stability movements (with or without a second ball). Sit on exercise ball, activate the core, lift one leg (keep it at hip level) and hold for 5 seconds. You can then lift the other leg. To progress, add opposite arms (either fully extended or bent as shown below).

My Body Ball Workout DVD presents a full range of core abdominal exercises – check out http://www.youtube.com/watch?v=DGx3REWxnFQ. To help you or your clients with your training, you may order the DVD for only $20.00 (spring sale price) plus the cost of shipping and handling (http://www.gaiaadventures.com/dvd.html for additional information).

Email me your questions and concerns at info@gaiaadventures.com. I am here to help you train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

How does the core function?

The word “core” refers to the area of your body between your diaphragm and your pelvic floor. It includes all the joints of the lumbar spine as well as those of the low thorax (chest) and the pelvis (go to blog dated March 8, 2011). Deep core muscles are also called the inner unit muscles.

Current research has shown that the inner unit muscles function differently from the superficial core muscles (oblique abdominals, rectus abdominus and long back muscles). These muscles (deep core muscles) not only prepare us for movement but they work no matter what we do. They are not movement or direction dependent. The inner unit muscles work like a harmonious chord, in synergy with one another, as they anticipate the impending loads that are about to come.

The timing and amplitude of their contraction is vitally important if they are to provide stability to the joints of the back and pelvis. Proper training of the core should focus on their timing and co-activation with the other inner unit muscles. We train first for function and activation of the core (inner unit); once the core is active, strong and functional, we can perform exercises that integrate the inner unit with the rest of the body.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help you train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Stability ball training builds your core: new mini-workshop series

As a trainer I still see a shocking lack of “core strength and endurance” in many of my clients. In gyms and classes, the focus of abdominal training remains the outer unit (rectus abdominis, obliques) and not on the more important core muscles. It is important to strengthen not only the superficial muscles (global system) but also the stabilizers (local system) and help prevent painful spasm to the spine as well as injuries.

Specific tests and exercises have been developed to help us activate the inner unit muscles (core) and learn to use them in integrated function. In my basic 2-day Stability ball training we learn how to test our clients for stability and core function. We activate our core muscles one by one and then work them together with the help of the stability ball.

In order to serve busy therapists and trainers I have developed a new learning option: 2 hours mini-workshop series:
1) Core Activation and Assessment Techniques
2) Functional Kinetics with the Stability Ball
3) Treatment case studies for back, shoulders and hip with the Stability Ball.

Join me for Core Activation and Assessment Techniques mini-workshop
Sunday June 26, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

To find any of my past blogs, visit my web site at www.gaiaadventures.com. Follow me on Twitter at http://twitter.com/#!/stabilityball. Let’s connect at info@gaiaadventures.com. Let me know what your challenges are?



My next stability ball workshop (basic 2 day) is May 14,15 in Regina, SK (14 Primary Credits). Advanced Body Ball is May 16, Regina, SK. In Vancouver June 17,18 (basic) June 19 (advanced) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

What is Good Posture? Part 4

Let’s focus now on adjusting the hips. According to Paul Chek, the amount of pelvic tilt and lumbar curve are the most important factors. Typically we need to strengthen the abdominals and stretch the hamstrings and gluts, in order to restore good posture.

Here are some great exercises for your hips and back:

Hip flexor stretch 
 While standing, lunge right leg forward onto a step; bend that knee until you feel a stretch in left hip. Be careful not to lunge too far. Hold 30 seconds. Switch legs and repeat. Do 2 to 4 sets.

Glute bridge 
Lie on your back, or on a stability ball, with your knees bent and feet flat on the floor, squeeze your butt muscles and push hips towards the ceiling, keeping shoulders on the floor (or on the ball). Hold 5 to 10 seconds. Do 2 to 4 times.

Ankles can collapse inward (pronate) or roll out, which can lead to knee pain and hip or back misalignment. Try these two exercises.

Calf stretch Stand with arms stretched forward and palms against a wall. Keep left knee slightly bent and step right leg back. Keep right foot flat on the floor. Hold 15 seconds. Then, point toes of right foot inward and hold 15 seconds. Switch legs and repeat. Do 2 to 4 sets.

Proprioreceptive exercise Stand on a balance device, wobble board, bosu ball or half roll and balance. Try walking your feet out, then in to a narrow stance. Hold for 30 seconds.

To find any of my past blogs, visit http://stabilityballtrainingfortherapists.blogspot.com/ or visit my web site at www.gaiaadventures.com. Follow me on Twitter at http://twitter.com/#!/stabilityball.
Let’s connect at info@gaiaadventures.com. Let me know what your challenges are?

Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

What is Good Posture? Part 3

Fabio Comana, exercise physiologist at the American Council on Exercise, says the philosophy in the fitness industry today is “straighten before strengthen” because starting a workout regimen with faulty posture will only perpetuate any problems that already exist.

According to Comana, there are three areas that are commonly misaligned: the shoulders, hips and ankles. Stretching and strengthening exercises help to fine-tune the muscles around these joints and restore ideal posture. He says everyone would benefit from some simple “maintenance” exercises that target the flexor and extensor muscles at the ankles, hips and shoulders.

I have found that the stability ball does an amazing job to restore posture; you can do these stretches without any special equipment also. Here are some great exercises for chest, shoulders and back:

Chest and shoulder stretch 
Lie on your back. Stretch arms out to the side and turn palms so they face upward. Inhale deeply, then exhale. Hold 30 seconds. Do two to four times – or use a stability ball and sit on the ball, walk your feet forward and roll onto the ball until your head, shoulders and back are fully supported. Relax your hips and head and let your arms fall out to the sides for a relaxing chest stretch. Hold for 3-5 breaths.

Shoulder squeeze 
Lie on your back, or on a half-roll, arms stretched out to the side. Bend elbows 90 degrees so arms are in a bench-press position (hands up). Squeeze shoulder blades together without arching your back. Hold five to 10 seconds. Do two to four times.


Whole body stretch with ball With your legs wide, place hands on ball (or chair, or floor) and roll it out (or walk/lean away, pressing your chest towards the floor to stretch the back and hamstrings. This is also called "downward facing dog" from yoga. Hold for 5 breaths.

Back stretch Stand in front of ball and place the side of the right hand on the ball (thumb pointing up). Roll the ball towards the left while keeping the hips square. Hold for 3-5 breaths and switch to the other side.

In my next blog I will feature more exercises to stretch hips and ankles. There are many great exercises out there and the important thing is, to do them, and do them regularly. Let’s connect at info@gaiaadventures.com. Let me know what your challenges are and what you would like to learn about. Let's keep it rolling!


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

My next stability ball workshop (basic 2 day) is May 14,15 in Regina, SK (14 Primary Credits). Advanced Body Ball is May 16, Regina, SK. In Vancouver June 17,18 (basic) June 19 (advanced) accredited for Massage therapists and Personal Trainers. I hope you can join me.

What is Good Posture? Part 2

We should not take posture lightly. Few realize that posture is directly related to:

1. Low back or knee pain can arise from pelvic joint disorders
2. Headaches, eyestrain, and neck and upper back pain can be caused by the head being too far forward or rearward.
3. The effects of posture can be far reaching, involving respiratory, digestive, and circulatory systems as well as the musculoskeletal system.

Posture can be described as being both: static and dynamic. Static posture may be defined as "the position from which movement begins and ends." Dynamic posture may be defined as "the ability to maintain an optimal instantaneous axis of rotation in any combination of movement planes at any time in space."

Postural alignment, good strength and mobility of the trunk and extremities are essential to standing, walking erect, and using the arms and legs without causing unnecessary strain. The dynamic stability of the trunk when leaning forward or backward is vital to protect the spine from undue strain whether in sitting or standing, and whether quietly vertical or during dynamic weight shifting.

In my next blog I will present exercise ideas, using the stability ball to help us restore our posture in both static and dynamic modes.

To be continued

Let's connect at info@gaiaadventures.com. I would love to learn about your methods of dealing with postural issues with your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
Stability Ball Workshops accredited for therapists across Canada
604 329.1257



My next body ball workshop is April 18 (advanced one day): open to all, approved for Massage Therapists, Personal Trainers (7 BCRPA, MTABC credits/day). You may sign up for one day only or 2 days; held at the Holiday Inn, Broadway Street in Vancouver.

In Regina May 14, 15 and 16 (7 Primary Credits per day) in Toronto Sept 17, 18 and 19 (3.5 CEU's per day).

What is Good Posture?

Posture is defined as the typical position of the body – the relative arrangement of one body part to another. The implication being that good posture is something to aspire to and that it can affect our overall health. Yet interestingly, many of our clients and even trainers and therapists are examples of poor posture. We walk around with forward head posture, increased thoracic kyphosis (middle back curvature) and either flattened or excessive lumbar curvatures. .


Poor posture - forward head posture,
increased thoracic kyphosis
and excessive lumbar curvatures

Why then do you suppose everyone is so mentally conscious of posture, yet fails to demonstrate good alignment physically? I often correct my clients during training to: "Sit up straight , head back, activate the core!" and so on. Will it always be such hard work to be in good posture?

Aches and pains at the end of the day often result from improper use of the musculoskeletal system or from poor posture. Reactive hypertonus occurs in muscles that should not be activated continuously. Continuously poor posture with a forward head can cause ischemic pain to the upper trapezius muscles. Reactive hypertonus also occurs when muscles that must normally be activated to maintain posture are not challenged in their function (Klein-Vogelbach, 1990).

To be continued

Let's connect at info@gaiaadventures.com. I would love to learn what you think about my blogs. Is posture something that you deal with every day?

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
Stability Ball Workshops accredited for therapists across Canada
604 329.1257