Add Stretching to your Day

When you spend a lot of time sitting, especially at a desk or computer, it's important to take stretch breaks. A couple of breaks each day will help you stay alert and keep you moving. These 7 stretches are great for people to do while at work. Remember never to stretch to the point of pain. Hold each stretch for 15 to 30 seconds, repeating 2 to 3 times, depending on how you feel. For detailed instructions and larger photos, click on the name of each stretch (reference Nicole Nichols, of Spark people.com) Neck Stretch

Sit or stand with shoulders relaxed, back straight. Bring your left ear toward your left shoulder and hold. Roll your head toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner. Chest and Biceps Stretch

Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. Triceps Stretch

Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm. Shoulder Stretch

Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side. Wrist and Biceps Stretch

Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side. Wrist and Forearm Stretch

Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side. Torso Stretch

Clasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling. Let's connect at info@gaiaadventures.com Catherine D'Aoust Kinesiologist, Workshops http://www.gaiaadventures.com 604 329.1257 "Strength Train your Core and Back", New Workshops and "Foam Rolling Workshop", coming in Feb 2013

Balance Training: why it's important for everyone

What is with all the weird looking toys you see in the gyms, sporting goods stores, and fitness magazines today? We see funny looking things like a cut-in-half stability ball called a BOSU. There are the small circular "pillow discs" that are filled with air. Don’t forget about the other items like balance wedges, wobble boards, rocker boards, and indo boards. They look interesting enough, sometimes even fun, but what's the point of all these devices? These fitness tools are specially designed to help people improve their balance. You may think that the elderly are the only ones who should be concerned about balance, but that couldn't be further from the truth. Think back with me to when you were a kid. Remember: “how long can you hop on one foot?” or “who can walk on the edge of the sidewalk the longest without falling off?” We didn't call it exercise or balance training then, but that is exactly what we were doing. Activities like these helped us to develop our balance and stability and to survive our youthful clumsiness. Today, top athletes in the world recognize that balance training helps them to perform better in their sports and fitness experts know that good balance and a strong core go hand in hand. You don't have to be a world-class athlete to add a little balance training to your workouts. Plenty of simple exercises you can do at home (or at the gym) will improve your balance significantly. But if sticking a dismount or avoiding a tackle aren't on your list of daily priorities, why does balance training matter? Let’s look at the reasons why balance training is so important. Benefits of Balance Training Let me spring a big word on you here: proprioception. It's the body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see, your body senses which muscles to activate or deactivate to maintain your desired position. It does this when you stand, get up from a chair, or walk on the sidewalk. It also uses all of these cues when you're riding a bike, skiing, strength training at the gym, and standing on your tiptoes to grab something from a high shelf. When the information received is too complex to translate, the system gets overwhelmed and you lose your balance. But with practice and experience (i.e. balance training) you can master what once seemed like impossible tasks—just like you did when you first removed the training wheels from your childhood bike or made it to the bottom of the bunny hill the first time without falling. By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer. These are the very benefits that have led many coaches, trainers, and athletes to incorporate balance training into their workouts. So how do you start? Quick Balance Test Here is a good test to evaluate your own balance. Stand up and imagine you're going to walk forward on a straight line, placing one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot. Keep both feet flat on the floor. Hold that position and close your eyes. If you can maintain your balance for 30 seconds, you are doing pretty well. If you are wobbling just about as soon as you close your eyes—or before—your balance is poor. If you did not perform as well as you thought you should, it's OK. Let’s work on this together. (Adapted from Jason Anderson, Personal Trainer) Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Trainer, Adventures for Women http://www.gaiaadventures.com 604 329.1257

Strengthen your Core

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts and absorbing the impact as your feet hit the ground. Your body's core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. There are many great exercises we can do to strengthen the core. I would like to focus on the abdominal crunch - it is the one exercise that I often see people perform incorrectly. Abdominal Crunch: Lie on your back and place your feet on the floor hip-width apart. Hold your arms out (easiest) or cross your arms on your chest (moderate) or place your hands behind your head or hold a plyoball (advanced). Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

Want to try an advanced core exercise - follow this link and do Medicine Ball Crunches: http://www.sparkpeople.com/resource/exercises.asp?exercise=456 Happy training everyone! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Adventures for Women, Workshops http://www.gaiaadventures.com; 604 329.1257

Get the Most out of your strength training workouts

These tips will help you get started on the right foot! Check with your doctor before starting an exercise program. Get more about exercise safety tips for beginners. Always warm up for at least 5-10 minutes before strength training. Proper form is essential for safety and effectiveness. Start with light weights as you perfect your form and get accustomed to strength training. Gradually increase the amount of weight you lift over time, by no more than 10% each week. Always cool down at least 5-10 minutes at the end of your workout. Vary your exercise program to avoid boredom and plateaus. Changing your routine every 6-8 weeks is crucial to keeping your body/muscles surprised and constantly adapting. They'll have to work harder, you'll be challenged, and you'll burn more calories and build more lean muscle in the process. Learn how to change your exercise routine to avoid plateaus. Drink plenty of water before, during and after exercise to stay hydrated. Machines are best for beginners. They usually have detailed instructions and a picture on them, plus they show which muscles you are working. They are set up to put your body in proper form and isolate the right muscles. They are usually grouped together (upper body, chest, arms, legs, etc) in a weight room, so that you can easily move through them and target every major muscle group. Free weights are more advanced. After you’ve had a good foundation with machines (or body weight exercises) you can move into free weights. When using free weights, form becomes even more important because there is nothing to support you or make you do it properly. Lift in front of a mirror and use the proper benches for support. Always watch the alignment of the joints and their relationships: shoulders, hips, knees, and ankles should be aligned. Your back should remain flat and your abs should be contracted to help support the lower back. Have a trainer assist you and have someone there to spot you if you are lifting heavy weights. Use tools such as the Exercise Demos to help you achieve proper form. Don’t hold your breath, which can be dangerous (it increases blood pressure and can cause lightheadedness, for example). Exhale fully and forcefully on the exertion phase—usually the phase where you are lifting the weight. Inhale deeply on the easier phase—usually when returning to the starting position. Try to keep this rhythm throughout every set. In the beginning, it will take some concentration, but after a while, it will become habit. Happy training everyone! (source: Jen Mueller and Nicole Nichols, Fitness Experts)

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women

strength training 101 - part 3

We learned that the tension principle and overload principles are the first 2 principles in strength training. Here are the other two principles: 3. The Specificity of Training Principle: This refers to the fact that only the muscle or muscle group you exercise will respond to the demands placed upon it. By regularly doing bicep curls, for example, the muscles involved (biceps) will become larger and stronger, but curls will have no effect on the muscles that are not being trained (such as your legs). Therefore, when strength training, it is important to strengthen all of the major muscle groups. 4. The Detraining Principle: After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they age—because they are detraining by exercising less frequently. How Much Strength Training Should You Do? When considering the guidelines for aerobic exercise, keep the FITT principles in mind (Frequency, (Intensity, Time and Type). Frequency: Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but in most cases, it will not be enough to build muscle. It is important to rest 1-2 days in between working the same muscle(s) again. Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Intensity: How much weight or resistance you should lift This is a tricky one—and if you’re new to exercise, it will take some trial and error. The intensity of the resistance you lift should challenge you. It should be high enough that as you approach your last repetition, you feel muscle exhaustion. Exhaustion means your muscle is so tired that you can’t do another full repetition in good form. Time: Going from the starting position, through the action and back to the starting position counts as one rep. Most people lift somewhere between 8 and 15 reps, which equals one set. Most people do 1-3 sets with rest in between each set. Make sure you rest 30-90 seconds between sets. You can use this time to stretch the muscle you are working and catch your breath or get a drink of water. The longer you rest, the more strength you will have to finish out your next set just as strongly as the previous one—which will aid in your strength development. Type: Perform exercises to target every major muscle group when strength training: your arms (biceps and triceps), shoulders, chest, back, core (abs, obliques and lower back), and legs (quads, hamstrings, glutes and calves). Make sure you work opposing muscles, not just the ones you see when you look in the mirror (biceps, chest, abs, quads). The opposing muscles are the ones that work in opposition to those (in this case, the triceps, back, lower back, and hamstrings). Also be sure to work the sides of your body: obliques, hips, abductors and adductors (outer and inner thigh). The idea is to achieve balance. In my next blog I will present tips on getting the most out of your strength training workouts. Happy training everyone! (source: Jen Mueller and Nicole Nichols, Fitness Experts) Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Workshops for Therapists http://www.gaiaadventures.com Stability Ball Workshop (basic 2 day) July 13, 14 in Whistler, Edmonton Sept 22, 23, 3.5 CECs/day Foam Rolling Workshop (1 day) Whistler, July 15, Edmonton Sept 24, 3.5 CEC's/day

Strength training 101 - part 2

4 Principles of Strength Training The four principles of strength training are guidelines that will help you strength train safely and effectively to reach your goals. 1. The Tension Principle: The key to developing strength is creating tension within a muscle (or group of muscles). Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body. There are three methods of resistance: Calisthenics (your own body weight): You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few. Fixed Resistance: This method of resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Examples include: Exercises that use dumbbells (free weights), resistance bands and tubes, and some machines. Variable Resistance: During exercises with variable resistance, the amount of resistance changes as you move through the range of motion. This creates a more consistent effort of exertion throughout the entire exercise. For example, when lifting weights, it is harder to lift up against gravity and easier to lower the weight down with gravity. Specially-designed machines (like Nautilus and Hammer Strength brands) take the angle, movement, and gravity into account so that the release of a biceps curl feels just as hard as the lifting phase of the curl. 2. The Overload Principle: In order to build strength, your muscles must work harder than they are accustomed to. This “overload” will result in increased strength as the body adapts to the stress placed upon it. Everyone begins at a certain level of strength. To become stronger, you must regularly increase the tension (weight or resistance) that your muscles work against, causing them to adapt to a new level. As the muscles respond to an overload, they will grow in size and strength. There are two types of strength overloads: Isometric means “same length.” This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength. Learn more about isometric exercise here. Isotonic means “same tension.” When you lift weights or use resistance bands, your muscles are shortening and lengthening against the resistance. This challenges your muscles throughout the entire range of motion. However, the amount of force the muscle generates will change throughout the movement (Force is greater at full contraction/shortening of the muscle). Unlike isometric exercises, this type of contraction does help build strength. (source: Jen Mueller and Nicole Nichols, Fitness Experts) In my next blog I will cover the other two strength training principles. Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women

Strength training 101

Every movement we make—from walking to driving—involves our muscles. Muscles are unique. They have the ability to relax, contract, and produce force. They are metabolically active, meaning that the more muscle you have, the more calories your body uses at rest and during exercise. Your muscles are highly responsive to strength training, which helps them to become larger and stronger. But if you don’t know anything about strength training, where do you start? Right here! In this and my next few blogs I will tell you everything you need to know to begin and even offer a few tips for experienced exercisers as well. What is Strength Training? Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system. It is also referred to as weight lifting, weight training, body sculpting, toning, body building, and resistance training. What are the Benefits of Strength Training? Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain. Muscle is metabolically-active tissue. This means that the more muscle you have, the faster your metabolism is while at rest. So, strength training is an important component of weight loss and weight maintenance. Without consistent strength training, muscle size and strength decline with age. An inactive person loses half a pound of muscle every year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can also be rebuilt. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops http://www.gaiaadventures.com Stability Ball Workshop (basic 2 day) June 15, 16 in Vancouver, July 13, 14 in Whistler 14 MTAA credits, Sept 22, 23 in Edmonton Advanced Ball Training June 17, Vancouver 7 credits Foam Rolling Workshop (1 day) Whistler, July 15, Edmonton Sept 24, CECs, 8 credits

Exercise with arthritis

If you have arthritis, three different kinds of activity should be incorporated into your exercise program: flexibility training, strength training and aerobic exercise. That may seem like a lot, but once you get into a routine and notice the benefits each provides, it will become a normal part of your everyday life. Flexibility Training Stiff joints hurt your ability to perform daily tasks, like buttoning a shirt or opening a can. But stretching will improve your range of motion, resulting in greater flexibility and less pain. Stretch every major muscle group daily, paying particular attention to the joints affected by arthritis to help prevent joint stiffness and soreness. Try SparkPeople's Stretching Guide. This program offers a wide variety of stretches, from seated to standing and beginner to advanced. Choose the stretches that work for you and do them on a daily basis. Avoid bouncing during stretches. A stretch should be slow, controlled, and not pushed to the point of pain. Strength Training Weak muscles are common in people with arthritis. This decrease in strength is often caused by inactivity (due to the pain of arthritis) or medication side effects. Muscular strength is important because it decreases the stress on your joints, absorbs shock, protects your joints from injury, and helps improve your overall mobility. Before you start a strength training program, talk to your doctor for recommendations based on your condition and the degree of inflammation you experience. Try to perform strengthening exercises every other day. Start slowly and master the form of each exercise without weights, then move up to light weights that you can control. SparkPeople's Guide to Strength Training and Exercise Demos can help you get started. Try isometric exercises. These safe and effective moves contract your muscles but don't move the joint (i.e. holding a bag of groceries). They're great for people with very painful joints because they build muscular strength with very little joint motion. Some examples of isometric exercises in the Fitness Resource Center include: Isometric Biceps Hold with Towel and Isometric Shoulder Hold with Towel. But you can modify any exercise to make it isometric by holding the position without repeating the movement. For example, Dumbbell Squats and Forward Lunges become isometric when you lower into the squat or lunge position and hold it there instead of performing the up and down motion. Avoid strength training if you are experiencing joint swelling or pain. Resume your activities when the swelling and pain subside. Based on Spark People, Jen Mueller, Personal Trainer Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops http://www.gaiaadventures.com Stability Ball Workshop (basic 2 day) June 15, 16 in Vancouver, July 13, 14 in Whistler 14 MTA credits, 14 BCRPA credits Advanced Ball Training June 17, Vancouver 7 credits Foam Rolling Workshop (1 day) Whistler, July 15, CECs, 7 credits

Core Exercises for you and your clients

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises. Leg Press Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand. Abdominal Crunch Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise. It is also very important to activate the four core muscles (inner unit) prior to performing any movement. See my next blog for safe, easy to perform core exercises.

Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

The importance of your Core

Whenever you walk, run or work, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur. Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other. Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities. The Core Benefits The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere. Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises. "Adapted from the American Institute of Cancer Research". It is also very important to activate the four core muscles (inner unit) prior to performing any movement. See my next blog for safe, easy to perform core exercises. Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

The new "hot" thing in fitness: travel roller

In January I wrote about using the foam roller (travel) - it's the new "hot" thing in fitness. After all these years of working out, I found out how tight I was. I could not believe the pain I initially felt while rolling out my quads and hips. I had to learn more about how it works. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Myofascial Release utilizes slow elongating strokes that work with the connective tissue fabric know as fascia. Myofascial work restores movement and flexibility of the body. This technique un-adheres those "glued areas that feel stuck." Gail Code, a massage therapist in Alberta, has been using foam rollers for years with her clients. She says: "But yes, it's bad enough to initiate rolling with a regular roller, never mind a travel roller. Best to start with a regular foam roller to initiate one into rolling. But ultimately, a travel roller is what any serious fitness person will appreciate. One of my clients even purchased a Rumble Roller but that's a bit over the edge. You mention quads and hips - the ITB is the one that gets the most groans and whines when starting out! :-)" Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice.

Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

Exercises for low-back Health

The following exercises have been chosen to spare the spine, enhance the muscle challenge and enhance the motor control system to ensure that spine stability is maintained in all other activities. Having stated this, they are only examples of well-designed exercises and may not be for everyone—the initial challenge may or may not be appropriate for every individual nor will the graded progression be the same for all clients. These are simply examples to challenge the muscles of the torso.

Cat-Camel (or Cow)

The routine should begin with the cat-camel motion exercise (spine flexion-extension cycles) to reduce spine viscosity (internal resistance and friction) and “floss” the nerve roots as they outlet at each lumbar
level. Note that the cat-camel is intended as a motion exercise—not a stretch—so the emphasis is on motion rather than “pushing” at the end ranges of flexion and extension. Repeat Five to eight cycles.

Curl-up

The cat-camel motion exercise is followed by anterior abdominal exercises, in this case the curl-up. The hands or a rolled towel are placed under the lumbar spine to preserve a neutral spine posture. Do not flatten the
back to the floor. Flattening the back flexes the lumbar spine, violates the neutral spine principle and increases the loads on the disc and ligaments. One knee is flexed but the other leg is straight to lock the pelvis-lumbar
spine and minimize the loss of a neutral lumbar posture. Alternate the bent leg (right to left) midway through the repetitions.

Birddog

The extensor program consists of leg extensions and the “birddog.” In general, these isometric holds should last no longer than seven to eight seconds given recent evidence from near infrared spectroscopy indicating
rapid loss of available oxygen in the torso muscles when contracting at these levels; short relaxation of the muscle restores oxygen. The evidence supports building endurance with increased repetitions rather than extending time.

Reference: "Enhancing Low-back Health through Stabilization Exercise", By Stuart M. McGill, Ph.D.,
Professor (Spine Biomechanics), University of Waterloo

Let's connect at info@gaiaadventures.com.

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


Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler
Advanced Ball Training June 17, Vancouver
Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

Exercises for Back Dysfunction part 2

Some people with a history of back troubles desire pain relief and spine stability while others may seek a performance objective. Some people need more stability while others may need more mobility. Some exercises will exacerbate the back troubles of some people but the same exercises may help others. Because each individual has different needs, various assessment approaches can be utilized to aid in subsequent decisions for exercise design.

Further, proficient exercise professionals will need an understanding of the issues, and of the myths and realities pertaining to each issue to form a foundation for the decision process. The focus here is to briefly introduce just a few selected issues. This information is based on Dr. Stuart McGill’s work, world renowned low back researcher, “Low Back Disorders”.

It is widely believed that stretching the back, and increasing the range of motion is beneficial, and reduces back problems – however the scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles. Clearly there is a tradeoff between mobility and stability where the optimal balance is a very personal and individual variable. Indeed, the “stability/mobility balance” may shift during a progressive exercise program as symptoms resolve, or with advancing age, or as rehab/training objectives change.

Another generally perceived goal of training the back is to increase strength, believing in the “no pain-no gain” philosophy. Strength has little association with low back health, in fact, many hurt their backs in an attempt to increase strength. Exercise programs intended to enhance strength may contain poorly chosen exercises such as sit-ups. Performing situps both replicates a potent injury mechanism (specifically posterior disc herniation) and results in high loads on the spine. On the other hand, muscle endurance, as opposed to strength, has been shown to be protective for future troubles.

Further, for many, it is better to train for stability rather than stretching to increase range of motion.
Recent investigations into injury mechanisms have revealed that many back training practices actually replicate the loads and motions that cause the parts of the low back to become injured. In my next blog I will present proven exercises that really work.

Let's connect at info@gaiaadventures.com.

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


Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler
Advanced Ball Training June 17, Vancouver
Foam Rolling Workshop (1 day) Whistler, July 15, CECs,

Exercises for Back Dysfunction

In this day and age of technology, sedentary lifestyles, aging and poor posture—all trainers have their hands full trying to enforce optimal exercise execution. And I don’t simply mean “not swinging the arms” during biceps curls or “not going low enough on barbell squats”. I am referring to very small deviations in optimal performance. As a therapist, you should also be familiar with the importance of good technique, for yourself and for your clients.

Common Trainer Mistakes

One of the most popular practice in the gym is to start with advanced exercises. This mistake is committed because users choose complex exercises or heavy loads without working with progressions first. An even bigger mistake committed by personal trainers is to not assess clients at all before beginning an exercise program. How do this happen? They lack proper instruction, coaching, and body awareness. Most novice exercisers don’t know how to “feel” a muscle during certain movements or drills. Their bodies are loaded with muscle imbalances and compensations that further exacerbate dysfunction without them even knowing. Trainers miss these subtle hints because most trainers do not perform movement assessments or they simply don’t have the keen eye to spot everything during a movement. That keen eye is polished with a competency in basic anatomy and exercise biomechanics.

Body Movement versus Machine Movement

Most trainers and exercisers assess capability with the “first set” of a loaded exercise. I’m sure you’ve seen it or experienced the “Express-Line” at your local commercial fitness facility. Most new exercisers are placed on strength machines consisting anywhere from 6-12 exercises. Trainers are instructed to orient new exercisers on these machines without a movement screening or basic assessment. Once a client is placed on a machine, a load is placed and there you have it: the trainer “no longer” pays attention to the mechanics of the body. They only focus on the proper “usage of the machine”.

In my next blog I will present information on proper program design and corrective exercises for the back.

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Ottawa April 13, 14 and Sarnia April 20, 21, Advanced Body Ball Workshop Ottawa April 15, Sarnia April 22, CMTO approved.
Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler, Foam Rolling Workshop (1 day) Ottawa April 16, Whistler, July 15, Sarnia April 23, CECs,

Stability ball as a chair for the back patient part 3

There are several studies that show the benefits of the gym ball. These include increased muscle activation, co-activation and muscle co-contraction. For the most part, studies have looked at the gym ball for its value in rehabilitation and fitness. These studies have concentrated on muscle function, muscle strength and muscle coordination. Studies of this nature are important to help assess the appropriateness of gym ball use for rehabilitation and fitness.

I know of no studies that have identified the muscles that are activated by sitting on the gym ball and few studies, if any, have been done using the gym ball as a replacement for the office chair. A study by Gill and Callaghan found a difference in proprioception between individuals with back pain and those without back pain. This may explain why the gym ball helps the back pain patient. Clinical evidence suggests the gym ball may be of benefit for some patients as a replacement for their chair at work. The term for this is “active sitting”

The instructions that we use in our clinic for gym ball use are quite simple. The ball must fit the patient. Most authors recommend sitting on the ball with feet flat on the floor and the hips and knees at a 90º angle. We have been recommending to our patients that the hips should be slightly higher than the knees (1 or 2 inches).

Each patient is instructed to proceed with caution when beginning to use the gym ball and to only sit on it as long as it is comfortable. We recommend a minimum of 20 minutes on the ball each day for rehabilitation and prevention and it may take time to build up to the 20 minutes. If the ball is to be used as a chair, we recommend a gradual introduction by the patient, sitting only as long as is comfortable. Comfort will determine the amount of time each day that a patient sits on the ball at work. Some patients sit on the ball all day and some for part of the day. Introducing the gym ball as a chair should follow the same guidelines as the introduction of any new exercise plan.

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler, Foam Rolling Workshop (1 day) Whistler, July 15, CECs, BCRPA, MTABC, MTAA

Stability ball in the treatment of back pain

Chiropractors from Prince George used the stability ball for treatment of back pain in their clients.  Here are some more results of their study:

The second case involves a 52-year old female office worker. Her complaint on the first visit was recurring bouts of severe pain involving her lower back, upper back and neck. She had recently moved to this area and had been seeing another chiropractor to help control this problem. Her previous chiropractor had recommended a gym ball as a chair at work. This had helped reduce the recurrence of back and neck pain, and also seemed to reduce the severity of the episodes of pain as well.

The patient believes that two traumatic incidents are responsible for her back and neck pain. An auto accident in 1998 was the first injury. The second was a severe fall on the ice in 2000. Following these incidents she suffered back and neck pain. Chiropractic care included manipulation and exercise. This helped, but the pain would return after a short period of time. The gym ball was introduced in an attempt to improve the treatment results.

At the time of her first visit to our office, she had been using the ball as a chair at work for about one year and felt that it was helping. She was examined and treated for several joint fixations and advised to continue sitting on the gym ball at work. Over the course of time, gym ball exercises were added to the treatment regime. In the past four years, her treatment history shows a reduction in patient visits from 17 in 2002 to 4 in 2005.

Due to pressure from within her workplace, the patient has tried to return to a regular office chair on several occasions. Each time there has been an exacerbation of her symptoms, which were relieved by her returning to sitting on the gym ball and more frequent visits to the chiropractor.

For this patient, a combination of chiropractic care, gym ball exercise and the use of a gym ball as a chair at work have contributed to a significant reduction in symptoms of low back pain and reduced frequency of office visits. She has had not only a significant reduction in episodes of back pain but also a reduction in the severity of the episodes.

Let's connect at info@gaiaadventures.com.

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


Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler, Foam Rolling Workshop (1 day) Whistler, July 15, CECs, BCRPA, MTABC, MTAA

Stability ball as a chair for the back patient part 2

Two chiropractors from Prince George decided to study two of their clients - using the body ball in their treatment.

The first case involves a 55-year-old male with a history of recurring back pain. This patient has been treated for various problems in our office since 1977. The areas of complaint varied from neck, upper back, mid back, low back and various extremities. Most problems were related to occupation and recreation.
His occupation entailed standing for eight hours per day at a counter on the concrete warehouse floor. Much of the time he was lifting or bent over his work. Lifting in the day ranged from lifting light hardware to lifting extremely heavy products. He was employed at this job for approximately 25 years. Minor acute injuries accumulated over the years, and eventually developed into chronic recurring back pain. Over the past several years he has suffered from constant low-grade backache with recurring bouts of severe back pain.

This patient initially responded well to chiropractic care. However, over the years, his problems became more persistent and severe. The minor injuries began to take longer to heal. A gradual onset of chronic backache developed from occasional to constant, with frequent episodes of severe back pain. The episodes of severe back pain gradually became more frequent and more severe, with the development of occasional leg pain. Chiropractic visits became more frequent, and positive results more difficult to achieve.

Treatment has consisted of chiropractic adjustments, muscle relaxing techniques, exercises and therapy modalities. This proved quite successful until the last four years. At this time, there was a noticeable change, with an increase in visits and a poorer response to treatment. In January of 2002, it was suggested that he begin exercises on the gym ball and try to sit on it for 20 minutes each day. He did this for a short time and quit, because sitting on the ball for this long increased his back pain. His back problems had continued to increase in severity and frequency. X-ray examination 2003/03/20 revealed mild degenerative change at the level of L3–L4 L4–L5 with moderate disc space narrowing at L3–L4.

Re-examination of treatment protocols in the spring of 2005 revealed that he was not using the gym ball because it seemed to irritate his back. He stated that he could only sit on it for two minutes and it began to hurt his back. So he quit using the gym ball. Chiropractic treatment continued, and he was instructed to sit on the ball for 2 minutes or until it was uncomfortable and to increase the time he used the ball, as comfort dictated. At the end of eight weeks he was able to sit on the ball for 20 minutes.

The patient has been rewarded for his persistence with a considerable reduction in all symptoms. He experienced a reduction in the severity and frequency of episodes of back pain, and the sharp back pain and leg pain were completely gone. The constant backache gradually improved and is now not a problem. He now experiences only occasional low back discomfort and no severe back pain or leg pain. Patient office visits have been reduced to once per month or less.

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler, Foam Rolling Workshop (1 day) Whistler, July 15, CECs, BCRPA, MTABC, MTAA

The stability ball as a chair for the back pain patient

I sit on a body ball at my desk everyday, and I have done so for years now. I am a healthy, fit and experienced body ball practitioner, with a strong core. Is sitting on the ball a good idea for people suffering from back pain? There is still a good deal of controversy among therapists, ergonomics experts and others about sitting on the ball at the office or at home. The controversy is due, in part, to lack of knowledge and experience with this application. I came across this interesting paper in the "Journal of the Canadian Chiropractic Association" dealing with this very subject. Are we helping our hurting our clients by promoting use of the body ball as their office chair?

The Stability Ball (body ball) has been used as an exercise tool for about 50 years, with great success. I use the body ball all the time with my clients, as do many trainers and therapists, in fitness programs and for injury rehabilitation and prevention. Recent research supports the theory of spinal stabilization and the role it plays in back pain. Panjabi, Diane Lee and others suggest that spinal stability is based on three subsystems: active (muscles), passive (structure) and control (neural).

Spinal stability can be greatly enhanced using the stability ball: they are safe and activate proprioception, balance, core and equilibrium control. However incorrect use, bad technique, overuse can lead to muscle fatigue, falling off the ball and potential injury for the stability ball user.

Two chiropractors, Larry Merritt and Celynne Merritt of Prince George, decided to study two of their clients, male and female, in their 50's, suffering from back pain - using the body ball in their treatment. In my next blogs I will present their story.

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler, Foam Rolling Workshop (1 day) Whistler, July 15, CECs, BCRPA, MTABC

Exercises for Achilles Tendonitis

In my last blog I went over some of the basics of this common injury. A proper strength and stretching regime can work wonders to hasten recovery.

Exercises

Without a doubt, incorporation of appropriate exercises into your treatment regimen can help protect the Achilles tendon from further damage or progression.

In mild cases of acute tendinitis, conditioning may be maintained by modifying your exercises and activities. Cross training, swimming, biking and aqua jogging are recommended (Gottschlich et al., 2009). Again, make sure to avoid activities that require repetitive and forceful plantar flexion.

Include calf strengthening exercises into your exercise program. This is essential.

These exercises will not only provide better support to the Achilles tendon but they may also stimulate the production of type 1 collagen fibers, improving the tendon’s strength and endurance to stress.

After pain has subsided, calf stretches are recommended. These exercises should be done with the knee both in extension and flexion to stretch the gastrocnemius and soleus muscles, respectively.

Recommended Exercises for Achilles Tendonitis


There are many different ways to stretch your Achilles tendon, but here is a simple stretch you can do while standing.

. Stand about an arm's-length from a wall or another sturdy object.
. Lean forward and place both hands on the wall about shoulder width apart.
. Extend one foot (the side to be stretched) behind you with your knee bend and heel on the ground.
. Keep the other foot closer to the wall.
. Lean into wall slightly and bend the knee of the heel to be stretched (keeping the heel down) until you feel a stretch in the back of the lower leg (just above the heel).
. Sink down slowly with your hips to deepen the stretch.
. Hold this stretch for about 30 seconds and change sides.
This stretch is similar to the calf stretch, however by bending your knee you focus the stretch on the Achilles rather than the calf.

Achilles Tendon Calf Raise


How to Do the Calf Raise Exercise

. Warm up with gentle stationary cycling, walking, or marching in place for several minutes prior to performing any strengthening exercises.
. Stand on the balls of your feet on the edge of a sturdy box or step, keeping your heels free.
. Maintain control at all times and slowly lift up as high as you can on both toes for a count of three.
. Slowly lower yourself until your heels are just below the step.
. Repeat this exercise 10 to 15 times per leg.
. As it becomes easy, perform the calf raise on one foot at a time.
Add this to your general strengthening routine 2 to 3 times per week.


Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25 CECs

Achilles Tendonitis and Exercises

With the increasing number of individuals engaging in recreational and sporting activities, Achilles tendonitis has become one of the fastest rising musculoskeletal conditions, especially with those involved in running activities.

One of the most important discoveries is that the signs and symptoms of Achilles tendonitis are not exclusively caused by prostaglandins, the hormone-like substances that induce inflammation (Gottschlich et al, 2009). Interestingly, a landmark study found that its manifestations are mainly caused by degenerative changes in the Achilles tendon (Astrom & Rausing, 1995). Now that it is no longer strictly recognized as an inflammatory condition, the term Achilles tendonitis is replaced with Achilles tendinopathy or Achilles Tendonosis.

Today, experts and practitioners continuously explore and discover new information about Achilles tendinopathy to implement interventions that may effectively inhibit and alleviate its symptoms, which can be debilitating if left untreated. Simple exercises are effective preventive and protective interventions against this musculoskeletal condition. This will be further discussed in the Exercise section.


The Basics of Achilles Tendonitis

Achilles tendonitis was the term used to describe a spectrum of Achilles tendon injuries, ranging from signs of inflammation and tendon rupture to bone spur formation in the heel and swelling of the fluid-filled sac found at the back of the heel bone.

In 1995, a study published in Clinical Orthopaedics & Related Research indicated that degenerative changes, characterized by abnormal structure of tendon fibers, abnormal excess of cells and proliferation of blood vessels, were noted in 90% of biopsy specimens from symptomatic parts of the Achilles tendons of individuals with chronic Achilles tendonitis (Astron & Rausing, 1995).

Based on these findings, the pathology involving the Achilles tendon is grouped into three classifications: paratenonitis, tendinosis and paratenonitis with tendinosis.

Paratenonitis – It involves inflammation of the surrounding outer layer of the Achilles tendon, the paratenon, which nourishes the tendon. Partial or full tendon ruptures are usually the outcomes of end-stage paratenonitis.

Tendinosis – This degenerative condition of the Achilles tendon is usually caused by repetitive microtrauma or failed inappropriate healing response. When examined, the affected tendon does not demonstrate the presence of inflammatory cells.

Paratenonitis with tendinosis – This condition involves inflammation of the Achilles tendon with signs of degenerative changes. It is believed its occurrence is associated with disruption of blood flow (Buschbacher, Prahlow & Dave, 2009).

To be continued in my next blog

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs

Overhead Squat Solutions

Overhead Squat Test is a very useful tool for therapists. The objective of the exercise is to test total kinetic-chain neuromuscular efficiency, integrated functional strength and dynamic flexibility.

The Exercise:

1. Have the patient place their feet hip-width to shoulder-width apart, toes pointing straight ahead, and arms raised above the head. They can hold something over their head such as a dowel rod, tubing or even a towel.
2. Instruct the patient to slowly squat down to a position that is comfortable for them, cueing them to go slow and controlled, squatting as deep as they can without letting the heels leave the ground. If they are unfamiliar with the squatting motion, use the analogy of sitting down in a chair.
3. Instruct them to squat under control for 5 to 10 repetitions. If the patient experiences too much pain, discontinue the evaluation and document location and intensity.

Observe the feet, alignment of the knees, low back movement, arm position, lateral shift: these could be indicators of weak core, pelvis dysfunction, tight lower body muscles and more.


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

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs

Assessing Overactive Muscles

Overhead Squat Assessment

"Utilizing a tool such as the overhead squat test, along with conventional assessment techniques, will allow the clinician working with athletes to have a better understanding of how their athletes function. Understanding and employing this paradigm will also create a consistent approach to treating musculoskeletal dysfunction in an athletic population." Chris Hirth, MS, ATC, PT, PES, University of North Carolina

Research has shown that observation of human movement can be used to develop strategies for injury prevention and enhanced athletic performance. Given this, new research shows that an observation of movement using the Overhead Squat Test may carry the reliability necessary to help clinicians determine the best, integrated therapeutic plan to keep athletes in the game. The overhead squat is one of the most valuable assessments you can do with your patients. This single movement divulges crucial information about your client’s mobility and stability in the kinetic chain.

The assessment tests for bilateral symmetrical mobility and stability of the hips, knees and ankles. When combined with the hands held overhead, this test also assesses bilateral symmetrical mobility of the shoulders, as well as extension of the thoracic spine. In my next blog I will present assessment tools for the overhead squat.

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

Let's connect at info@gaiaadventures.com.

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

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs

60 Second Cardio Moves

You know you should exercise more. You want to exercise more. But sometimes it's tough to squeeze a full workout into your busy schedule. The good news: A number of published studies show that you can stay in shape and burn enough calories to maintain or lose weight by doing mini-workouts throughout the day. In fact, research has shown that short bouts of exercise—as few as three 10-minute sessions—are just as effective as long ones, provided the total cumulative workout time and intensity level are comparable. Repeat any of the following exercises for a minute.

1. Jumping jack: Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.

2. Stair running: Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.

3. Jumping rope: Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.

4. Squat jump: Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.

5. Split jump: Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.

6. Step-up :Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.

7. Alternating knee lift: Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.

8. Hamstring cur: Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.

9. Jog in place: Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.

10. Side-to-side leap :Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

See the original article on Shape.com .

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 Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs
See 2012 brochure and schedule attached (website under construction)

Stability ball exercises vs traditional abs exercises

Is there any evidence to suggest stability ball exercises activate the trunk muscles any more than traditional resistance exercises? One study found that during biceps curls the activity in the rectus abdominis and external obliques increased. Another study concluded that 5 weeks of Swiss ball core stability and balance exercises increased torso balance and EMG activity compared to conventional floor exercises in women.

Other studies have established that only some of the core muscles are activated to a greater extent during stability ball exercises. Several studies have shown that while stability ball exercises may improve core stability they are not necessarily any superior to conventional exercises. Of importance to athletes is that stability ball exercises may reduce maximum force production. The decreased balance associated with resistance training on an unstable surface may force the limbs (and not the core) to play a greater role in joint stability. It would be unwise for athletes to replace all resistance training on stable surfaces with stability ball exercises.

In conclusion then, research is inconclusive as to whether stability ball exercises are superior to conventional strength training when it comes to core stability. However stability ball training does seem to improve core strength and they offer some decided advantages over traditional free weights.

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 Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs

Tips for Foam Rolling

It's a great time to start a new self-care routine. As trainers or therapists, we are constantly using our bodies. It's important that we take good care of our bodies including getting regular massage treatments, working out and now "foam rolling" too.

Here are some tips for you to consider:
. Always check with your doctor before using a foam roller for myofascial release.
. Perform foam roller sessions when your muscles are warm or after a workout.
. Position the roller under the soft tissue area you want to release or loosen.
. Gently roll your body weight back and forth across the roller while targeting the affected muscle.
. Move slowly and work from the center of the body out toward your extremities.
. If you find a particularly painful area (trigger point), hold that position until the area softens.
. Focus on areas that are tight or have reduced range of motion.
. Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
. Stay on soft tissue and avoid rolling directly over bone or joints.
. Keep your first few foam roller sessions short. About 15 minutes is all you need.
. Rest a day between sessions when you start.
. Drink plenty of water after a session, just as you would after a sports massage.
. After a few weeks you can increase your session time and frequency if you choose.

Do not use a foam roller without your physician's approval if your have any heart or vascular illness or a chronic pain condition. I know that I love it and my body is responding well to this new treatment.

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 Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs

Foam Rollers for Training and Health

I recently attended a foam roller (travel) workshop and I learned something amazing about myself. After all these years of working out, my muscles were tight. I could not believe the pain I initially felt while rolling out my quads and hips. I had to learn more about how it works.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

Myofascial Release utilizes slow elongating strokes that work with the connective tissue fabric know as fascia. Myofascial work restores movement and flexibility of the body. This technique un-adheres those "glued areas that feel stuck." Fascia is a connective tissue that forms a network throughout the body that wraps around every muscle, organ, nerve, and vessel. Areas of fascia under continuous stress, direct trauma and areas of disuse can become adhered to surrounding structures.

Fascia adhesions are the major cause for stiffness associated with over use, incorrect use, repeated strain, poorly healed injuries and aging. As I work with older, aging clients, this work is becoming more important for both trainers and for therapists. I am developing a new workshop dedicated to working with Foam Rollers that will be available this year.

In my next blog I will present more tips on working with Foam Rollers.

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

Foam Roller Workshop on Feb 25 in Vancouver, Advanced Body Ball Workshop Feb 26 in Vancouver.