Posture and Core Stability:
Are posture and core stability related? Let's take a look. This past weekend I attended the 3rd Annual Midwest Strength, Conditioning & Rehab Symposium. This two day event featured some of Chicago's top physical therapists and personal trainers.
One of the overall themes is that the abs and low back muscles need to be trained to resist rotation and need to be trained to resist movement, in order to keep the spine stable.
These muscles provide stability while the upper or lower body is moving. For example, in the golf swing, you don't want to get your rotation through your lower back - you want to get your rotation from the hip and your thoracic spine - the area directly above your lower back.
If you are lacking in flexibility in either the hip or thoracic spine, you will be forced to rotate more with your lower back - which is not good! This area is built for stability and not designed to rotate very far.
According to top strength coach Mike Boyle, a lack of mobility in the hips will put undue stress on the low back, something I have stated in the past. I've worked on many people with low back pain who had excess tension in the muscles of their hips.
Sometimes you can greatly reduce back pain with skilled massage therapy, followed with specific stretching. Follow this up with core stability training and you've got a winning combo.
It was brought up that repeated spine flexion, such as doing endless crunches in a 15 minute abs class, is not too smart of an idea - idiotic, if I remember correctly. This is based on the work of expert spine researcher Dr. Stuart McGill - repeated spine flexion (crunches) puts you at increased risk of injuring a disc in your low back.
Reteaching proper breathing is usually the first place to start. Breathing through your diaphragm (stomach) is needed. Follow this up with exercises designed to provide stability, such as isometrics. You can gradually do movements for your upper or lower body.
Something as simple as pushups can be a great stability exercise, as you hold your stomach tight, keeping it from falling in towards the floor. Once you get going, all the muscles on the front, sides and low back should work without you thinking about it too much, keeping your spine stable.
The posture aspect comes from proper abdominal breathing, which allows you to be more upright and not bent forward at the shoulders. The breathing exercises are important for using the right muscles for stability. Ideally, this comes first.
Thursday, September 25, 2008
Tuesday, September 09, 2008
Try Frisbee Golf for a Fun "Workout"
Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.
I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.
Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.
I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.
Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!
Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.
The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.
They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.
Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.
The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.
The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.
Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.
If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.
If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.
Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.
I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.
Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.
I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.
Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!
Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.
The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.
They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.
Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.
The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.
The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.
Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.
If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.
If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.
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