Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Need To Stretch? Quads March 24, 2014

Filed under: Fitness,Health,Uncategorized — jax allen @ 7:20 am
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We all know we need to stretch to stay mobile.
But how do you know which muscles to stretch?
I have clients that are too mobile in some areas, while they are really stiff in others.

Quads – front thigh

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Quads – A Simple Test

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Lie on your tummy, try to bring your heel to your bottom. If you can’t get it all the way in you need to stretch the muscles (quads) on the front of your thighs

Stretches to Try

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Make sure you are warm.
You don’t need to bounce or pull at your leg to stretch effectively.
Use a strap, tie or towel to reach around your foot.
Hold the stretch for 30 seconds on each leg.

Watch out for the next in this series on how to improve your mobility and reduce pain

Stay Bendy – Stay Mobile

Jax

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Need to Stretch? Adductors March 20, 2014

Filed under: Fitness,Health — jax allen @ 7:20 am
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Most of us know we should stretch, but how much? How often?
More importantly how do you know you need to stretch at all?

Adductor muscles.

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Here’s a simple test you can try….
You should be able to open your leg 45 degrees at your hip without twisting your pelvis or arching your back.

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If you can’t get that much movement you need to stretch regularly until you can.

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Make sure you are warm. Move slowly into the position shown, hold a comfortable stretch for about 30 secs each leg.

Here are some other stretches you can try.

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Benefits
You may find your back pain eases.

Like this post, follow the blog and get the next test and stretch direct to your inbox.

Get Bendy – Stay Mobile.
Jax

 

Core Stability Training – are you doing too much? January 27, 2014

Filed under: class schedule,Fitness,Health — jax allen @ 5:50 pm
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Core Stability Training – are you doing too much?

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Ask 100 fitness professionals and rehabilitation specialists, and they’ll all have different answers – and even then, it will still be dependent on the athlete/client/patient. We can’t even effectively define “core,” let alone “core stability exercises” to answer the question.

Taking it a step further, only 15% of low back pain has a definitive diagnosis. One could make the argument, therefore, that only 15% of core function can be adequately assessed/interpreted. We’d like to think that we know exactly what is going on with a spine, but that’s just not reflected in the research.

The good news, though, is that while most people encounter low back pain at some point in their lives, the overwhelming majority of them do get better with rehabilitation. We just don’t know what’s optimal – and I’m not sure we ever will, but we are getting a lot better, thanks to the availability of both research and anecdotal experience of rehabilitation specialists, fitness professionals, and folks who have remained healthy.

My Pilates and Bio- mechanics training has enabled me to assess you and create a program to address your core needs.
You may be hypermobile and need to improve stability, or tight and stiff and benefit from increased mobility. In either case a large group, general class may not help your back at all!

If you’re local and would like to learn more about my small group training sessions get in touch for a trial session.
This class might suit you if you want to develop a strong and mobile core.
‘All Core’ Tuesdays 18:00
Hayden Hill Studio. GL51 0SW
JaxAllenFitnsss.com