I found this short article on Carson Boddicker’s blog pretty interesting. In it he talks about how release of the suboccipitals through a simple PNF stretch can result in a greater increase in hip mobility than a similar treatment for the hamstrings themselves. This is of particular interest for the office worker/runner since I’ve yet to come across anybody who spends any amount of time in front of a PC who didn’t need work to both areas but the suboccipitals in particular and yet again highlights the interconnected nature of our body.
A client recently paid for an appointment for their sister who asked “will he do my glutes?”. Anybody who’s read the blog or been in for an appointment regarding back pain knows I think they need a bit of attention, both in terms of bodywork and with prehab/rehab exercise. Here’s a good one my friend Chris let me know about from Zach Dechant’s blog.
The results of this case-control study reveal a positive association between weight and lumbar disc herniation as well as lumbar disc narrowing among men and women. A medium amount of pack-years was associated with lumbar disc herniation and narrowing in men and women. A non-significantly lowered risk of lumbar disc disease was found in men with high levels of cumulative body building and strength training.
We all know the importance of getting our 5 portions of fruit and veg every day well this is my take on the idea applied to some simple mobility/flexibilty work that we would all benefit form on a daily basis. Most people now have sedentary jobs and find themselves being in front of a computer either all day or a substantial part of it. The effects of this sedentary lifestyle on the body are often create a more kyphotic posture, flattening the lumbar curve and exaggerating both the thoracic and cervical curves. The musculature of the back, as a generalisation, gets lengthened whilst that on the front gets shortened and the joints of the spine start to stiffen and lose their mobilty. Along with this the hips also stiffen and the glutes get over stretched and switch off. The hamstrings shorten and the quads lengthen and so on it goes through the body. Continue reading “Getting your 5-a-day”
One of the questions I ask when somebody new comes in is are they involved in any sports or what exercise do they do(if any). The reason behind the question is to get some insight into where there problems may be coming from and to give advice as to what they can do to help combat any problems that could develop. Of those who either participate in a sport or do regular exercise unless they actually engaging in a sport very few people do any weight training. Pilates, running, yoga, swimming etc but rarely weight training. Continue reading “Helping yourself”
I posted a link on the facebook page a little while ago about the great article on Katy Says regarding posture and the alignment of your pelvis. I thought it might be good to expand here with regards to what I’m seeing/wanting to do with it.
Often when talking to a new client about their posture they will feel that it’s ok, that they don’t slouch etc. Yet when you get away from thinking about slouching/hunched posture and look at how the shoulder/hip/knee line up it’s quite obvious that it isn’t fine at all, just as Katy points out in the article. Continue reading “My posture is fine”
At the weekend I completed the CORE Myofascial Therapy certification program. The class was run by George Kousaleos, the founder of the CORE Institute in Tallahasse, Fl, and ran for 6 pretty intense days. While quite “full on” it was a lot of fun and a great learning experience with the course covering; Myofascial Spreading, Arthrokinetics, CORE Foot Specific work, CORE Release, CORE Back Specific and End work. Continue reading “CORE Myofascial Therapy”
I started and stopped a couple of times last year in trying to add running into my own exercise program as it was just too uncomfortable. Now I’m not against exercise being uncomfortable but there’s a big difference between the discomfort of hard work and feeling like I’m actually damaging my body and it was the latter that I was feeling. I’d heard Chris McDougall on the radio talking about his book “Born to Run” and had a few conversations with a couple of friends regarding barefoot running and running shoes etc and decided to ditch my nice new trainers. It was the middle winter and I wasn’t all that interested in running barefoot so I stuck a very old pair of Addidas Sambas on instead and went for a run. Continue reading “Getting more fun out of going for a run”
When I get a new client one of the more common problem areas they come to me with will be their lower back. There’s also a pretty good chance that they spend most of the day sitting down so the source of the problem can, in some respects, be easy to identify. Aside from poor posture and its associated problems one of the biggest contributory factors are the gluteals and gluteus medius in particular. Continue reading “It might not be your back”