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.