The Importance of Stretching

This week I was working with a new client in her 60's who was experiencing knee and low back pain.  The client rides her bike frequently and leads an active lifestyle so when she began to get pain she was shocked that it stayed with her for over a week.  She was frustrated that she had been consistent with exercise and yet she still wasn't strong.  I quickly let her know that it was not strength that was the issue, but her lack of mobility and range of motion.

I see this so often in my clients.  Motivated to improve their health and fitness through endurance activities like running, biking, walking, swimming, and dancing, they forget to care for their bodies with stretching, foam rolling, and massage.  Over time, the repetitious nature of these sports and activities start to take their toll on the body.  Joints become stiff, muscles break down, scar tissue builds up, and range of motion becomes limited.

This limited mobility can be a catalyst for many other breakdowns in the body.  It limits strength and power output by restricting the length a muscle can move and therefore how much of the muscle can be used.  Our bodies create compensation patterns to make up the difference in range of motion that can lead to pain and injury up and down the kinetic train.  The stress on tendons and ligaments increases as the muscles become less pliable and flexible leading to tendonitis and tears.

Luckily, there are simple ways to prevent and reverse limited mobility.  Look below to see the 3 most common:

Stretching

Stretching is the easiest and most convenient way to avoid injuries due to tightness and lack of flexibility.  Stretching can be done anywhere - on the living room floor, standing by a car, in a tent - and provides some of the best results.  Below are a few guidelines:

Guidelines

• Hold stretches for at least a minute, but can be held for longer.
• Make sure your back stays long and straight.  Don't try to gain more range by putting stress on your spine.
• Your muscles should be warm when you stretch.
• Add variety - don't repeat the same stretches every time.

Stretching Resources

Best Stretches for Biking

Best Stretches for Running

Everyday Stretch Routine

Foam Roller

The foam roller is a great way to stretch the connective tissue known as fascia.  Rolling can be like a self -massage if done correctly.  Rolling is the best thing you can do for tightness of your IT band, mid-back, and for knee pain.

Guidelines

• Roll slow.  Let your body sink onto the roller to get the full benefits.
• Be consistent.  The more you do it, the less it will hurt.
• Take your time.  Spend minutes not seconds rolling out your body.

Foam Roller Resources

Rolling The Legs

Rolling The Back

Massage

Getting a massage is the best!  It is also great for your body.  Having an experienced massage therapist target the tightness in your body is the most personalized way to gain range of motion.  It is usually the most expensive way as well.  Adding in a monthly massage will help limit your pain and decrease the chance of an injury.  Click below for links to find an experienced massage therapist.

Massage Resources

MFR/Massage Therapists

Massage Therapist Directory

Got Knee Pain?

I have a lot of clients come in complaining of knee pain. Mild pain that usually starts after they tried something new or after a heavy physical activity. In most cases, if you catch and treat the pain right away, you can get it to go away in a matter of days.

Building a strong core and a strong stability system around the knee are very important for any active person. Doing the stretches and exercises below BEFORE knee pain is present can help you prevent pain and injury in the future.

Single-leg Bridge - Lying on your back with your hands at your side. Keep one knee bent with your foot on the floor, other leg lifted at a 45 degree angle. Draw your belly button to your spine and tighten your core as you push off your heel and raise your hips towards the ceiling. Hold for about 2 secs then slowly lower your self to the floor. Repeat 10-12 times then switch legs.

Hip Abduction - Lying on your side with your head supported by your hand, bend your bottom leg so that your knee is directly below your hip. Straighten your top leg and flex your foot. Turn your knee and your toe towards the floor. Keeping your straight leg in alignment with your hip, raise it to the ceiling and down. Repeat 12-15 times then switch legs.

Plank - Starting on your belly, prop your elbows directly below your shoulders. Forearms and hands are flat on the floor. Tuck your toes under and gently lift your body up, tighten your core, until you body weight is being held up by your forearms and toes. Keep the belly button drawn to the spine and the butt low. Hold for 20-60 seconds.

Hamstring Stretch - While standing, straighten one leg out in front of you. Flex the toes up and , keeping your back straight, bend over towards your toes. Try to draw your chest to your knee and don't round your back. Your back leg should bend slightly and you should feel the stretch through the back of the leg. Hold for 40-60 seconds then switch sides.

Figure 4 Stretch - Start lying on your back. Bend your right knee and cross your left ankle over your right knee. Draw both legs towards your chest. With your right hand grab under your right knee. Your left hand should go through your legs and meet your right hand. Holds for 40 - 60 seconds then switch sides.

Hip Flexor Stretch - Kneel on one knee as if you were proposing. Make sure both legs are bent at 90 degree angles. Keep your core tight and try to tuck your tailbone under. Then slightly move your hips forward. You should feel a stretch down the front of your back leg. Hold for 40 - 60 seconds then switch legs.

ITB Foam Roller - Place the foam roller below your hip joint on one side. Cross the opposite foot in front. Staying on the side of your leg, roll the foam roller to right above the knee and back to the hip. This may be severely uncomfortable, but the results are instant. Do 8 - 10 rolls then switch legs.

As always, consult with a physician before starting any exercise program. The exercise and stretches above are suggestions not medical treatment. If your knee pain persists or stops you from performing daily activities, please consult your doctor.

Quick Core Routine

Having a strong core is important to everyone. Athletes need strong cores to stay balanced, prevent injury, and create more power. Working people need to combat the damage that is done while sitting at a desk or standing all day. New moms need to regain strength after their pregnancy and a strong core helps prevent back pain. No matter who you are, a strong core can help you in your daily life movements of pushing, pulling, twisting, lifting, etc.

This quick core routine can be done at home or at the gym. All you need is space, a mat, and yourself.

Core Routine

Alternate Arm and Leg - 10x each side.

Start on all fours and extend your right arm and your left leg(See picture at far left). Tightening your tummy, balance in this position and then slowly draw the left knee to the right elbow as you round your back (See pic to the left). Extend the arm and the leg and return to your start position. Perform the movement ten times, then switch to the other side.

Plank - Hold 30sec - 60sec

Place your forearms and elbows on the mat, with your elbows directly below your shoulders. Straighten your legs behind you with your knees off the mat. Your body weight should be held up by your elbows and toes. Pull the belly-button in and try to lengthen your torso, making sure your hips do not sink to the floor or raise to the ceiling. Hold this position. If you feel this exercise in your back. Drop to your knees for a modified version.

Plank with Leg Raise - 10 - 15 lifts on each side

Start in the plank position described above. Maintaining your position, slowly lift your right foot off the floor followed by your left. Continue to "march" left then right for 10 - 15 lifts on each side. Make sure belly does not sag and hips do not lift towards the ceiling.

Side Plank - Hold 30sec - 60sec

Roll to one side. Line up your shoulders, hips, and feet so you are in a straight line. Prop your elbow directly under your shoulder with your forearm perpendicular to your body. Lift the hips up so that you body weight is held up by your feet and your elbow. Make sure hips do not twist or get pushed forward or backward from the line of your body. Hold and repeat on the opposite side.

Side Plank with Leg Lift - 10 - 12 lifts each side

Start in the side plank position except bend the knee of the bottom leg. Raise your hips up using your knee and your elbow to hold your body weight. Straighten and lift the top leg towards the ceiling. Make sure the foot and leg do not twist. Repeat 10 - 12 times then repeat on the opposite side.

Single Leg Bridge - 10-12 each side
Start lying on your back, knees bent and feet flat on the floor. Extend one leg straight out so the knees are parallel. Place your hands palms down on the floor. Tighten your torso, push through the heel of the foot on the floor and raise your hips towards the ceiling. Slowly lower to your starting position. Repeat 10-12 times then repeat on the other side.

Hip Extension - 10-12 each side
Start on all fours with your hands beneath your shoulders and your knee below your hips. Contract your core by pulling your belly-button to your spine, keeping your back flat. Extend the left leg straight out behind you so that it is level with your torso. Squeeze your butt and hamstring to raise the leg slightly up towards the ceiling. Don't let your back arch! Do 10-12 repetitions and then repeat on the other side.

Superman - Hold 15sec-1min

Start face down on your mat, arms reaching above your head. Tighten your core by lifting navel to your spin and bring your stomach slightly off the mat. Keeping your core tight, raise arms and legs up towards the ceiling. Keep breathing! While holding try to straighten arms and legs as much as possible. Hold for 15-60 seconds.

Back Extension - 10-12 repetitions
Start lying face down on your mat. Tighten your core, straighten your legs, and gently lift your head, shoulders, and chest off the ground. Try to reach legs straight and back as your lift. Hold for 2 seconds then return to your starting position.





If done correctly, core exercises can help support and lengthen your spine while giving you more power through your activities. It is important to start gentle. Also, if you have an occurrence of pain, stop immediately. As always, consult your physician before starting any exercise program.

Functional Exercises You Can Do Anywhere

This short routine can be performed anywhere and provide you with basic functional exercises to help support your core, back, and whole body. All you need is a band and something sturdy to loop it around.

Warm-up

Start with a light warm-up. Swing your arms in and out and then in little circles. Gently twist your torso left and right. To warm up the lower body do a few marches in place while tapping the thigh with the opposite hand. To warm-up the back of the leg and hamstring, kick the leg out straight while reaching for your toe with the opposite hand.

Next, add resistance to your warm-up by grabbing the band with your palms facing up and opening the chest up by pulling your arms back. You can do this motion in multiple directions as shown in the pictures.

Pulling Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat Pull - Loop the band around something sturdy. Start in a squat with knees bent and weight in the heels. As you stand out of the squat, pull on the band, bend the elbows keeping them close to the body, and pinch your shoulder blades down and back. As you sink back in to your squat, let the arms straighten back to the starting position.

Reverse Fly - Stand facing your band with your arms straight. Keeping your arms straight, open them wide to your sides. Keep your shoulders and neck relaxed. As you open your arms, pinch your shoulder blades together. Gently return to your starting position.

Pulldowns - Keeping arms straight and knees slightly bent, tighten your tummy and pull the band straight back to your hips. Arms should remain straight through the motion. Focus on using your abdomen and back rather than your arms. Gently return to your starting position.

Pushing Exercise - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Chest Press - Start facing away from the band. Elbows should be bent and by your sides with the band under the arm. Take a step with your right foot and push your arms out straight. Return to your starting position and repeat with the left foot.

Chest Fly - Open your arms out wide like you are waiting for a hug. Keeping your arms almost straight, bring your palms together while reaching out in front of you. It should feel like you are hugging a big tree. Keep your torso still, do not let it rock forward and back. Return to your start position.

Shoulder Press - Bring your elbows to your sides with your hands by your shoulders. Take a shallow squat and as you stand up push you right arm to the ceiling. Bring it down as you sink into your shallow squat and then stand and repeat on the left side.

Arm Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Tricep Press - Bring your elbows to slightly higher than shoulder level. Bend the elbows to 90 degrees. Keeping your elbows and shoulders still, extend your arm straight out in front of you. Gently return to your starting position. You can put one foot slightly in front of the other if there is to much strain on your low back.

Upper-cut Bicep Curls - Loop the band under the arches of both feet. Bend the right elbow as your rotate to the left and raise your fist to the ceiling. Return to neutral and then repeat the motion on the right.

Full Body and Lower Body Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat and Row - Loop the band under the arches of our feet and widen your stance. Criss-cross the band so you make an "X". Start in a squat with the weight in your heels. As you stand out of the squat, wing your elbows out to your sides and you pull the band up. Slowly return to your starting position.

Rocker Squat - Start in a traditional squat with your weight in your heels. Staying in the squat position, shift your weight forward onto your toes and lift your heels off the ground. Slowly start to shift your weight back to your heels till you can pull your toes off the ground. Shift your weight forward and back staying in the squat position.

Stretching Exercises - Do 1x

Hold each stretch for 30 seconds.

Figure 4 - Cross the right foot over the left knee. If you need to you can hold on to something for balance. Bend the left knee and squat down. You should feel this through the outside of your right hip and butt. Return to standing and repeat on the other side.

Quad Stretch - Kick your right foot back and grab it with your right hand. Pull the knees close together as you stand up tall. Think about pushing the knee behind you as you try to push your hips forward. Repeat on the left side.

Hamstring Stretch - Straighten your right leg out in front of you. Keeping your back mostly straight, lean over the leg. For a more intense stretch you can pull the toe up towards your shin. Repeat on the left side.

Back Stretch - Place your hands on a chair or table in front of you. Bend over as you keep your back straight. Try to lower chest in between your shoulders. Your body should be in an "L" position.

This routine should take 20-25 minutes. In all exercises make sure that your tummy is tight and your neck and shoulders are relaxed.

Being Thankful

In my profession I get a lot of people who want more. Want more strength, lose more weight, perform with more skill. It is in the nature of my job that I help people get to the more they want and help them reach their goals. But what are those goals if we don' step back and appreciate the ones we have accomplished.

Take Thanksgiving to look at what you have achieved this year. I know I have clients who have lost significant amounts of weight. I have clients that have gained coordination and agility. I even have clients that have gained confidence and security with their strength. These things are often overlooked to focus on future goals, but a goal is not worth reaching if we can't congratulate ourselves when we get there.

Today, I am not only going to be thankful for the things I have accomplished in this last year I am also going to be thankful for the things I take might have taken for granted. My body wakes up every morning and performs for me. Even when I haven't taken in enough water, or I get beat up falling while snowboarding, or I don't take a day off, my body wakes up and performs. Everyday I have the ability to run, jump, skip , hop, pull, push, drag, shove, you get the idea.

These movements are a blessing and a true way to give thanks to your body is to use it. So today if you are planning an ultra-marathon of football, turkey, and beer. Try adding a little movement in before you start. Your body is a gift, don't waste it.

Low Back Pain?

Why Exercise?

Exercise and staying active may relieve low back pain and can help speed your recovery. Stretching and strengthening your stomach, back, and leg muscles helps support your spine and reduce pressure on your discs. This may help prevent disc injury.

Low-impact aerobic exercises such as walking and swimming also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently and muscles that frequently receive oxygen-rich blood stay healthier.

Talk to your health professional before you start an exercise program, and only do exercises that do not increase your symptoms.

What Type of Exercise?

Most people who have back pain naturally feel better by doing certain motions. Some feel better sitting (back in flexion), while others feel better standing (back in extension). Exercise that moves you toward your more comfortable position is usually more successful in treating your back pain. For example, if you are more comfortable sitting down or in flexion, exercises that bend you forward such as knee-to-chest exercises may help you.

Avoid exercises that put weight above waist level, like overhead presses, or exercises where your back is not supported.

How to Exercise?

Flexion Exercises

Knee-to-chest – Single Leg

1) Lie on your back, legs bent at the knee, feet flat on the floor.

2) Pull your right knee to your chest with both hands and give it a hug. *You can extend the opposite leg flat on the floor if it gives you a better stretch and does not cause pain.

3) Hold for 20-30 seconds and repeat with the opposite leg.

Knee-to-chest – Double Leg

1) Lie on your back in same starting position as above

2)Pull both knees into the chest.

3) Hold for 20-30 seconds.

Hamstring Stretch in Doorway

1) Lie on your back in front of a doorway with one leg extended through the doorway.

2) Extend the opposite leg up the side of the doorway as far as you can without arching your back or raising your hips off the ground.

3) Hold for 20-30seconds and then switch sides.

Wall Squats

1) Lean your back against a wall and move your feet out about 12 inches from the wall.

2) Pressing your low back into the wall, slide down to a seated position.

3) Hold for a count of 10-15 then slide back to standing. Repeat 10-12 times.

Extension Exercises

Press-ups

1) Lie on your stomach with your hands under your shoulders.

2) Slowly push your shoulders away from the floor leaving you hips on the ground.

3) Only go as high as is comfortable, do not push past pain.

4) If needed, bring your elbows to the floor to allow you to hold yourself in the position for several seconds.

Alternate Arm and Leg

1) On your hands and knees, tighten your core to stabilize your back.

2) Once stable, raise your right leg straight and behind you keeping your hips level.

3) Once comfortable, raise your left hand straight and in front of you.

4) Hold for 5-10 seconds stretching the arm and leg to opposite ends.

5) Release and repeat on the other side.

Bridging

1) Lie flat on the floor, legs bent at the knee, feet flat on the floor.

2) Place your hands at your sides and slowly squeeze your butt and raise your hips to the ceiling.

3) Hold for a few seconds then return to your starting position. Repeat 10-12 times.

As your back gets stronger you can add more advanced exercises. Consult with your healthcare provider before changing or increasing your exercise program.

Additional Advanced Exercises for Core and Back

1) Plank

2) Lat pull-downs

3) Stability ball exercises including bridges and squats

4) Lunges

5) Side leg raises

For more information please feel free to email me at anytime.

Working out While on Vacation

I have a lot of clients who complain about how they always seem to gain 5 pounds while away on vacation. It is easy to do since vacations usually mean an increase in eating out, in alcohol consumption, and in sweets. It also usually means a decrease in activity, exercise, and routine.

But what are vacations suppose to be? Relaxing breaks from our normal life that re-energize our bodies, minds, and souls. There is no more perfect way to do that then to take in healthy foods and keep yourself active. There is no need to go to a gym, but healthy activities linger at every destination.

For the past 4 weeks I have been on vacation and I have always found ways to stay healthy. On our 1 week road trip Jay and I hiked or ran in the morning before we set off to our next destination. We hiked through National Parks and ran through the streets of little towns. When we were done we would do a little yoga to stretch our bodies out before sitting in the car all day.

In Hawaii we swam everyday in the ocean, ate fresh fish and fruit from local markets, and kayaked out to little islands off the beach. This was definitely not my normal exercise routine, but it kept me from gaining weight and from losing my fitness level.

Eating on vacation, and eating out in general, tends to make people gain weight usually due to the large portions. You don't have to give up everything, you are on vacation, but think instead of not OVER-eating. Eat what you want, but only the amount your body needs. Keeping portions small and fresh will help keep your calories at a controllable level. Eating fresh and limiting your intake of alcohol will also make your body feel better.

Your body wants to move, it does not want to sit in a bar. Swim in the hotel pool, walk around the local boutiques, hike up to a viewpoint. You do not have to go to your hotel's fitness facility to get your exercise in. Just keep moving and do something active everday!