HAMSTRINGS AND FOUNDATION TRAINING

Tue June 9,2015

Hamstrings- the muscle group in the upper back of the leg opposite our thigh.  The hamstring group is used to help us bend our knee and perform hip extension — backward movement of your thighs. Although the gluteal muscles in your buttocks are the main muscles that perform hip extension, your hamstrings assist with this motion as you move from sitting to standing, squat and jump. Hip extension performed by your hamstrings also helps propel your body forward as you run.

The hamstrings are often under utilized while the opposing muscle group (quads) are over utilized.  This creates imbalance.  The front of the legs becomes over dominate and the back of the leg becomes weak and looses its flexibility.   Too much sitting is another culprit for weak hamstrings and glutei.  If you are sitting on these muscles for 6-8 hours a day…they are not working!  If they are in this “turned off” state day after day, the hamstrings become short, tight and weak.  Hamstrings need to be flexible.  Tight hamstrings are a major contributor leading to back pain and knee pain.  

What can we do for our hamstrings?  

First, a steady diet of FOUNDATION TRAINING is a great place to start.  Foundation Training, is the perfect posterior chain training technique to stretch and strengthen the hamstrings.  If you want to keep doing the same old single leg hamstring stretches you have been doing for years…fine, but Foundation Training is better…and that’s a fact!  Isolated stretching is not going to accomplish what Foundation Training can do by stretching the whole posterior chain as a unit…period!  

Secondly, when working out at the gym for every quad exercise you do make sure you do a hamstring focused exercise.  Squats and deadlifts are ideal…if properly done.  If you know Foundation Training…you will be mechanically prepared to do squats and deadlifts properly.

Thirdly, stop,sitting all the time!  Get out of the chair and move around.  I have a desk job and I get up every 15 minutes or so.  I’ll throw in a little desk stretch or founder.  When I get home I’ll sit on the floor just to get my hips into a full range of motion.  

Work on your posture.  The hamstrings also help us balance our bodies.  If they are weak or tight we tend to bend at the waist and tip forward…this is how the back issues start…and never stop.   What’s the best exercise for posture?  That’s right…FOUNDATION TRAINING!  

Gain control of your body again.  Don’t let time, age and gravity bend you up like a pretzel.  FOUNDATION TRAINING will give you the awareness and tools you need to stand up tall, manage pain, move well and feel well.

GOBBLE GOBBLE

Wed 11/26/14:
Tomorrow is the biggest food fest day of the year! Thanksgiving is a really fun holiday…lots of food, family/friends gather together, football games, hunting season, pick up games in the yard, and of course the naps and the reheating of all that food!
As a fitness/health advocate I am not going to sit here and try to talk all “healthy” to you. All I am going to do is remind everyone to have a blessed day wherever you are. Try to maintain some level of control with the food and maybe take a walk before you indulge in the big meal. Take another walk before the big nap. Thanksgiving is a day to enjoy and to be grateful for where we are, who we have in our lives and that life is good.
I will be back tomorrow trying to inspire everyone to lead a healthier lifestyle. Exercise, eat well, move well and learn FOUNDATION TRAINING!
Happy Thanksgiving!

STAND UP AS MUCH AS POSSIBLE

Friday 11/7/14:
Did You Know?

Sitting All Day is Risky!
Prolonged sitting significantly impacts your cardiovascular and metabolic function and can leave you at greater risk for heart failure and other heart-related problems. One study claims that exercise may not even be able to counter the cardiovascular risk caused by sitting. In fact, the authors of the study write that the positive health benefits of one hour of exercise can be counteracted by six hours of uninterrupted sitting. The good news is that you have virtually unlimited options when it comes to breaking up your sitting. From standing desks and office-friendly intermittent exercise to short walks, all of it counts. Standing up or bending down increases the force of gravity on your body, and this is the key to counteracting the cellular degeneration that occurs when you’re sitting down. A recent study has been found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting.
Stand up and do a decompression pose, walk down the hall, step outside and breathe some fresh air, take a walk after you have lunch…fight the harmful effects of sitting, poor posture and gravity. You can do this!.

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