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).