Getting Back To Basics

Wed. Dec 30, 2015

Well we are just about to close out 2015.  This was not a great year for me… I, for one am glad 2015 is in the books and ready to move on.  Hopefully, 2016 will bring some joy.

Let’s talk about health/fitness goals since that’s what I do.

My focus will continue to be “bodywork”.  Posture, movement mechanics, Foundation Training, corrective exercise, and floor work.  I’m really liking the floor work!  This involves crawling, rolling and animal movements.  It looks easy…but is quite challenging!  

This type of work is all about going back to basics.  Getting our posture corrected is the first step.  Our bodies are not going to function mechanically as well as they should if our posture is poor.  Poor posture is epidemic and just about the leading cause of neck, shoulder and back pain.

The New Year is here.  The best time to always start fresh…start over!  Start with learning what some of your posture issues  are and correcting them.  I can promise you there is much more to it that just standing up straight.  Some of the things I teach are quite challenging.  

For those of us in our middle age years this type of work is going to “young you up”!  I have been doing Foundation Training over 2 years now.  My posture is great and my back is so much stronger and does not lock up anymore.  My hips are much more mobile.  I know how to perform movements safely.   Something as simple as loading a dishwasher matters!  There is nothing more important…at least for me than being able to move well and have my health as I age.  I watch people all the time…the way they move, the way they stand, how their head sits on their head…a lot of these people will be much younger than me.  They probably have no idea why they are walking slumped over or with their feet pointing outward?Posture can be improved and movement patterns can be corrected… You just have to know what the faults are in order to apply the corrections.  

Start your new year by getting back to basics.  Posture work, core work, movement pattern work, Foundation Training, some floor work and more!  This is the best way to work out.  It works for me….it can work for you!

Contact me with any questions you may have.  

Have a great day!

THE WEAR AND TEAR ON A HYGEINIST

Mon 11/10/14:
My friend Jane was in town this week for the Sanderson Farms PGA event. I have shown her a little FT on the fly at some golf events in the past. She wanted me to give her a session and go in more depth about her body… So here is a little bit of her session.
Jane is a dental hygienist with over 20 years of experience. She sits on a dental stool all day in a rounded back position with her head down a lot. Also, her femur is externally rotated outward more than the average person because of her job…which has her feet splayed wide open.
Jane is a quick learner and analytical by nature. I explained decompression breathing…how and why it needs to be done daily. I taught Jane some better body positions to be in… For example getting her feet to point more forward. She immediately felt how uncomfortable this was for her. It’s important to be in the correct positions when doing any of the FT exercises. This is how you train the imbalanced or weaker muscles.
During our assessment I asked Jane to perform a squat. She does her squat…the picture below. I also video the squat and play it back so the client can see which part of the body is initiating the movement.
Now, the fun part…I get to teach how to fix this!!!!
I begin by teaching the hinge with the hip leading…not her knee or quad. I teach her about how to keep her shoulder blades retracted through out the movement pattern (this was a really weak link for her). I explained when in this hinged position to reallywork on the breathing pattern really lifting and expanding the rib cage area pulling in oxygen.  We worked on this for a while…she caught on quickly.  Jane is an active person…she plays a lot of golf  and does work out at a gym, but she was amazed that her movement patterns were incorrect.  Jane does have some mild scoliosis and she has a history of shoulder problems.  I know a lot of hygienists with neck/shoulder problems.  It’s hard on the body to be in those hygeine positions all day everyday…this is how muscle imbalances happen!  I believe with FOUNDATION TRAINING…Jane, can strengthen her shoulder blade area and get her adductors activated fixing her external rotation issues to help balance her out and ease the discomfort.

Go to my Facebook page stevey’s training room featuring foundation trIning to see Jane’s after session pictures.

i could not get the pictures to load in this article…sorry about that!  Check out the page to see her improvement.