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.

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Get Bendy – Stay Mobile.
Jax

 

Core Stability Exercises How Much Is Too Much? January 29, 2014

Filed under: Fitness,Health — jax allen @ 3:30 pm
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Core Stability Exercises How Much Is Too Much?

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Optimising core function is really a delicate balance of exercise selection, volume, frequency, and intensity.
Unfortunately, I don’t know that we have a perfect (or even close to perfect) answer with respect to all of these factors, as everyone is different. Consider the following:

1. Flexion-intolerant backs. When you can’t bend forward easily, must be treated differently than extension-intolerant backs, those that don’t arch backwards well.

2. Trained athletes probably need a less work because of their training but can handle a greater intensity and complexity – and need to prepare the core for fatigue over an extended period (e.g., soccer game, tennis or rugby match).

3. A sedentary individual probably needs a greater frequency of low-intensity exercises.

4. In-season athletes must be careful not to do too much work and pre-fatigue the core before competition.

5. Those hyper mobile individuals with loose joints are likely to need a greater frequency of core work to wake up muscles and their nerves.

6. General exercises in a weight room or rehab setting must be complemented by sport-specific activities in the appropriate volume. When general volume goes down, specific can go up – and vice versa.

7. People with a previous history of injury – or known red flags – may need to do more just to maintain.

8. Everyone’s definitions of “core” is different. I view the core as pretty much everything between the knees and the shoulders – but the truth is that poor core control can also lead to elbow and foot/ankle issues; should we include those joints as part of the equation?

9. Everyone’s definition of “core stability exercises” is also different. Rollouts – an anterior core stability exercise – but I’ve never had more soreness in my anterior core than after doing heavy push presses. Simply holding a weight overhead forces our anterior core to work to prevent lumbar hyperextension

As you can see, the “how much is too much” question is a big, fat, hairy one. Ask 100 fitness professionals and rehabilitation specialists, and they’ll all have different answers.
Just make sure you do both active and static abdominal exercises.
Endless crunches, curl ups or sit ups just won’t give you a strong, balanced core!

JaxAllenFitness.com

 

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

 

Shoulder Trigger Point Treament October 16, 2013

Filed under: Fitness,Health — jax allen @ 7:35 am
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Shoulder Trigger Point Treatment

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The good news is that nearly all muscles attributed to shoulder immobility can be treated, you need to start the process of eliminating your trigger points. A combination of heat and massage can do wonders.
But, knowing how is absolutely important it is when related to trigger point treatments, I’m posting it again below:

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Your massage therapist can certainly help with trigger point massage, if you are treat your shoulder at home multiple times per day, you have a greatly improved chance of getting rid of your trigger points (and subsequently increase the range of motion in your shoulder). In some situations, trigger points in your back could be the cause of shoulder immobility; if you are certain that the underlying problem is in the upper back area, your trigger points may be more effectively treated through the use of small firm balls or rollers.

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More information and advice tomorrow…
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Stay Active, Eat Well, Feel Great
Jax