Stability Ball Training for Therapists: January 2012

Tuesday, January 31, 2012

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

Tuesday, January 24, 2012

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)

Tuesday, January 17, 2012

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.

Tuesday, January 10, 2012

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.

Wednesday, January 4, 2012

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.