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,