Category: Motor Learning

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Free Workouts, Motor Learning, strength training, Weight Loss, Wellness

At your age…

Katmah

Here’s a fun tidbit I hear OFTEN second hand from clients after their friends/family/peers find out what their training and therapy plans consist of…

“At your age, should you really be lifting weights?”

“Isn’t weight training dangerous for your joints? Does that really help you feel better?”

“Aren’t you worried about getting injured again?”

“I heard that weight training is bad for you- doesn’t it cause arthritis”

First off.. I’m honestly not sure where people are finding that last bit of information from, at this point in our history. Secondly I’m also endlessly grateful that I’ve stopped frequently hearing that weight training will make women bulky- at last that myth has been put out of it’s misery. Third off- weight training is highly effective for arthritis rehabilitation and management- WHEN IT IS DONE CORRECTLY. The only time it’s going to cause arthritis is if you don’t do it in good form. This is why having the guidance of a trained professional is imperative when starting any new program. At the very least get a movement assessment and see where you need to work!

Would I tell someone of ANY age to just go and start lifting weights (no matter how much)? NOPE.

Do I prescribe and coach programs for ALL ages (yes, all the way up to 90-somethings- seriously) that involve various amounts of loaded movements, functional movements, dynamic movements, and stability training? You bet I do!

Here’s the neat things about the body.. it works on an adaptation based system. Which means- invariably- to IMPROVE our systems we have to STRESS our systems.

Here’s the feedback I get from my dedicated clients:

“I don’t wake up at 3am anymore with back pain”

“I sleep through the night and don’t wake up stiff in the mornings anymore”

“I don’t get tired during the day”

“My joints aren’t bugging me as much since I started training”

“I’m making healthier choices elsewhere in my life since starting this training routine.”

“I FEEL GOOD”

When we apply GOOD, healthy stress to our system- things change for the better. We also develop a higher tolerance for negative stressors, which means we function just overall more kick ass.

It no longer new information that the mind and the body are one coordinating unit.

Exercise, movement- of any kind- is the BEST and most EFFECTIVE medicine. The stats support it. Check these out.

According to the Conference Board of Canada, if we were to decrease the number of inactive Canadians by even 10%, we’d see a 30% reduction in all-cause mortality and major savings in health care. It is in fact estimated that more than $2.4 billion, or 3.7 per cent of all healthcare costs, were attributed to the direct cost of treating illness and disease due to physical inactivity1. The financial impact of poor health amounts to a loss of more than $4.3 billion to the Canadian economy, and the negative repercussions of inactivity cost the healthcare system $89 billion per year in Canada2. According to several studies, properly structured and supported exercise program, designed and delivered by a kinesiologist can, among other benefits:

  • Reduce the risk of high blood pressure and heart disease by 40%;
  • Reduce the incidence of type 2 diabetes by 50% and be twice as effective as standard insulin in treating the condition;
  • Help the function of muscles for people affected by Parkinson’s disease and Multiple Sclerosis;
  • Decrease depression as effectively as pharmacological or behavioural therapy;5
  • Reduce the risk of stroke by 27%;
  • Reduce the risk of colon cancer by 60%;
  • Reduce mortality and risk of recurrent cancer by 50%;

(Based on year 2009. Jansen et al., 2012 2 Based on year 2013. 3 Cardiorespiratory fitness is an independent predictor of hypertension incidence among initially normotensive healthy women.
Barlow CE et al. Am J Epidemiol 2006; 163:142-50. 4 Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. DPP Research Group. New England Journal of Medicine 2002; 346:393-403. 5 Exercise treatment for depression: efficacy and dose response.
Dunn A et al. American Journal of Preventive Medicine 2005. 6 Physical activity and colon cancer: confounding or interaction? Medicine & Science in Sports & Exercise:
June 2002 – Volume 34 – Issue 6 – pp 913-919)

Weight training- when done intelligently for each individual- is just as effective as other types of exercise in improving health. It has it’s own set of extra benefits and of course risk factors. Just like that Tylenol you like to pop for your back pain.

There is no one way to utilize the benefits of movement. Some people to pick things up and put them down.. others like to yoga.. some like to do step classes, and others just like to go for regular walks and stretch. IT’S ALL GOOD.

The biggest emphasis I am trying to make is that adding weight to your routine when you’re doing it correctly for YOUR SYSTEM (this is where the help of a trained professional often comes in), you’re looking at more resilience throughout your body and mind.

Don’t knock it til you try it 😉

(With the correct prescription and educated advice, of course!)

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Weight Loss, Wellness

If it ain’t broke.. The right way to move

Katmah

Is there a correct way to move?

This is a question that has plagued therapists, trainers, and clients since the age of time.

Actually.. probably not that long.

The evolution of health and movement is one to be admired- in that, we’ve gone from quadruped beings, to walking, running, bipedal masterpieces, to what we are now.

We’re at an interesting point in movement science. We’ve somewhat regressed in our movement ability. While yes, we are still bipedal, upright beings- we no longer spend much of our time moving around in a variety of ways.

Now we move from point a-b-c-d in condensed timeframes, spending majority of our time between 3 positions (or variations of..): standing, seated, and laying down.

The author of Sapiens, Yuval Noah Harari, points out that the Agricultural and Industrial Revolutions not only may have ended our movement ability, but also may have birthed the beginnings of the various chronic illnesses and pain that affects us today.

Modern Day practitioners have been preaching alignment for decades already, and certainly our posture and ability to move has a huge impact on our overall wellbeing.. but is there such a thing as the “perfect” posture or alignment? Is there one optimal way to move?

The truth is yes, but also.. no.

There is certainly a most efficient way to move- in that, we will put minimal stressors on our structure and expend the least amount of energy to create that movement. There is a general textbook answer to this optimal alignment.

As an aside- it’s common to hear practitioners saying that one of your legs is longer then the other, or your pelvis is out of alignment.. when often the truth is some asymmetries are NORMAL to a certain degree.

We all have one shoulder that will be slightly depressed based on our hand dominance. We all have slight differences in how our rib cage sits, because of our anatomy (the left side has less lung in it to account for the heart- causing a shift between left and right), and where the rib cage goes the hips follow. Our body works in a chain like system- one link compensates for the next.. and while many compensations cause other problems, not all asymmetries are bad or abnormal. This will also change based on the mental health and perception an individual holds on pain, stress, and their systemic health. The debates on these fuel many research articles and books already. Stay tuned for more discussion on those topics and how movement relates to them.

When it really comes down to it, our movement is as unique as we are- and what is the best way to move for one person may not always mirror the best way to move for another person. We’re designed to be adaptable beings, and our postures should be just as adaptable.

Wait.. haven’t you been preaching posture and biomechanics your whole career?

Yes.. and while there may be differences across our spectrum of movement- majority of us inherit similar postural dysfunctions.. it’s very rare to find someone who moves well, even though there is no set checklist for what exactly moving well means.

Moving poorly in relation to your body can create a vicious cycle of degeneration, causing pain, causing less movement, causing more negative health outcomes. You can get enough movement, but if you don’t move well- you can actually do harm to your body which results in less movement.

For that reason *usually the first step with clients is to assess and correct how they move. From there we build a foundation of efficient movement, and build their movement habits on top of that foundation.

While I can’t say there is one right way to move, I can say that it is very rare to find someone with obviously inefficient movement without some sort of history of pain. The thing about pain is that it may not even present as physical pain.. it may be present in the form of gastrointestinal issues, or undue mental states. Our structure represents our internal framework too- and that can be a chicken or the egg scenario.

Many movement based practitioners will offer within their consult with you a movement screen. If you’re looking for an assist with your health, this is one of the things you should look to your professional to do. Cookie-cutter exercise programs, apps, and group fitness classes are convenient and cost effective- but the grain of salt there is if you get injured or develop pain because you’re movement wasn’t properly screened before starting a program- they cost you more in the long term.

We routinely see clients at their wits end come into our care. They’ve tried everything and nothing works- they are even hesitant to try anything else. They can’t move enough because of pain, or- they’ve never been taught healthy habits around their lifestyle (including movement and nutritional practices). This is what plagues our healthcare system today, and the message I keep putting out there to clients and peers is that none of this is a difficult fix- it just requires a shift from expecting a quick, cheap fix, to some quality time spent investing in our own health and getting educated guidance.

If you have questions about your movement today- send us an email and we’d be happy to help. Consults are always free.

Athletic Therapy, Biomechanics, Chronic Pain, Motor Learning, Self-Development, Wellness

The Golden Rule

Katmah

I have this rule when I train clients- which many of them are bittersweet about.

"If it's easy then you're probably not doing it correctly"

This is in respect to their position and mechanics during different exercises.

This isn't meant as a "no pain no gain" type rule- but more of a "you're body likes to cheat so if it feels easy, you probably aren't in the right position".

Our form is our function. Yes, efficiency is something we all desire- including our brain- but efficiency out of laziness (on the nervous system's part) only leads to injury and illness down the road.

I talk a lot about form, motor control, and movement patterning with my clients because, frankly, them knowing how to move and having an internal guideline of the correct way to move means that they will have long-term health success.

What is health success?

That may mean something different to each individual. To me it means having the ability to resist major health issue and injury (baring uncontrollable trauma), and the ability to maintain regular, healthy movement.

To not wake up full of aches and pains, and go to bed feeling the same.

To not worry about falling, throwing your back out, or degenerative osteoarthritis.

To know that if you do catch a cold or flu, your system is primed to recover. And that if you do experience a physical mishap/injury- you know what to do to get back on track.

I strive to create independence in my clients- not dependence. Them knowing that "oh, this feels like it isn't working the right things" feeling means that they will either ask a question to find out, or self- analyze and adjust the exercise appropriately. It means that they are thinking and investing constantly in their health and wellbeing. That means I've done my job.

Our bodies will always move us. By nature, they're always moving in some capacity. Whether they move us correctly depends on our awareness, and to build that awareness is what my purpose as a movement professional is. Certainly, clients remain on as clients because they find value in training with a professional consistently- and I myself hire another trainer to do just that for me- but by teaching a client how to move and how to understand their movement through building their internal awareness- they will be healthier in every aspect of their lives.

As the famous Grey Cook says, "move WELL, and move often".

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Wellness

Inhale | Exhale 

Katmah

It’s all going to be okay… Assuming you’re breathing right! 
Just kidding.. It’ll be okay regardless. However, the way we breathe dramatically influences our total body function and health. Breathing improperly will not only cause stiffness in the upper back, shoulders, hips, and neck, it can also decrease energy levels. The most common manifestation I see of poor breathing mechanics is neck pain and headaches. Most of us like to breathe with the muscles in the upper part of our chest and neck (instead of our diaphragm). This is especially true for those of us who experience increased levels of stress- as emotions will change how we breathe as well. Since most of us now live in a society that breeds high stress and emotion a lot of the time, it’s not surprising the most of us have forgotten how to breathe. 
If we experience stiffening in our ribcage, we will by nature also experience a tightening in our neck and hips. Where the ribs go, the hips go.. And vice versa. So now we have stiff ribs, hips, and a neck that is poorly set up to absorb the force of our heavy heads bouncing around. 
Try this. Lay on your back with your feet resting on a stool or chair (knees and hips should be approx at 90deg). Place your hands on either side of your rib cage. Take a deep breath in, and out. Did you feel your lower rib cage expand to the sides (into your hands)? No? You’re probably breathing into your upper chest and neck, then. One more time, do the same thing but move one hand to the tissue just above your collarbone. Did you feel that tissue expand with your inhale? Then you’re definitely doing it wrong. Take your hands back to your side rib cage. Now apply light pressure on either side (press in with hands) and take an inhale, focusing on pushing your hands out. Repeat this at least 10 deep breaths, also making sure to exhale entirely each time. Welcome to the wonderful world of diaphragm breathing! 
Practicing that movement multiple times a day is the first step in getting your breathing back on track. You should notice a marked difference in how your neck and upper back feel, maybe even improved energy levels and mood! Make sure when you do take time to practice this you don’t have other distractions. It takes a lot of focus to get this right! 

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Wellness

Do you have old person feet? 

Katmah

Yes- I do actually ask my clients this question… and no I am not implying that all seniors have crazy feet. 

What do I mean by old person feet? 


I mean curled up, cramped, toes and likely sore feet, poor balance, and dysfunctional arches. Did you know a healthy foot has spaces between the toes??? 

If you looked at your toes and saw any of that… there’s something up! 

You know that stat where we’re told that seniors have higher incidences of falls due to a decrease in balance as we age? Well it’s true, but not because that’s “just getting old”… because generally as we age we lower our levels of activity for reasons anywhere from “I ache” to “I’m old I don’t feel like moving anymore” to “I’m scared of falling”. All these things are counterintuitive. If we maintain our movement, we maintain our balance, confidence, and health! Old person feet aka what you see above occur because the muscles in our feet get shut off, for one reason or another (blame the shoes..not the skeleton…), and over time just get used to that position. A entirely dysfunctional position. This also will cause stiffening in the ankle which limits the flexion we have in walking- that plus the cramped up toes means more chance of catching your toes/foot on a crack, stair, carpet, or patch of ice… increasing your chance of a fall. This stiffening also increases chance of stress fractures in the foot and many conditions all the way up the chain, as high as the neck! 

And you know what? A LOT of young people have old person feet… 

Why?

1. Our shoes

You know that fad that swept across the running and exercise world not too long ago claiming minimalist shoes and barefoot running were the thing to do? Well, they weren’t entirely wrong. Regular footwear, orthotics, and workout shoes with all that support are really not doing us any favours. Not only do they cramp our toes, they also provide a great environment for ZERO foot activity. And what happens when a muscle group isn’t used? Well, it gets shut off entirely. Why is that no good? See foot above, and feel the effects of plantars fasciitis, morton’s neuroma, fallen arches, bunions, metatarsalgia, etc etc. 

2. Our habits

So your knee hurts, your back hurts, your hip hurts, your neck hurts… common practice? Treat the area that hurts and correct the core, hips, and general posture. Not some common practice? Check the foot posture and build upwards from there. Yes- I said it- dysfunctional feet create dysfunction all the way up the chain! We also love taking every suggestion whole heartedly… you have flat feet because your mom and mom’s mom had flat feet? Well, you’re doomed! Into orthotics you must go.. because surely there isn’t ANY way to retrain the arches of the foot (which, by the way are made of entirely changeable tissues such as muscle.. which is under YOUR control……). Did that sound ridiculous? Thought so. Orthotics and shoes… not great for functional feet! Our posture is a learned habit, usually from our family as we’re learning how to move.. so yes, it makes sense that you pick up what your closest peers are putting down when it comes to foot posture and gait and mannerisms… but that doesn’t mean you’re doomed to the same health fate. 

3. Our society

You’re likely reading this thinking.. well what does she want me to do.. go barefoot all the time? That’s preposterous! 

We’ve created a stigma around our feet. Is not hygienic not to wear shoes, it’s not healthy, it’s ugly.. our feet aren’t pretty, etc. Okay fine, so don’t go barefoot to the grocery sore (although, in New Zealand I’ve experienced many a kiwi who does and did!), or in public places.. but when you’re at home, how about not wearing your indoor shoes… or at the gym, wear your socks only and tread in a more natural state.. work those feet out too. Yes, your feet will likely complain a bit- just as your abs and legs do that first week in the gym after New Years.. give them some time to progress into their new working life, and I guarantee you’ll notice benefits. 

Now you’re thinking- okay but how do I actually fix my flat feet, or bunions, or cramped old person feet? 

Well, I’ll tell you! 

FIrst thing, follow steps above to getting out of your shoes any chance you get.. secondly, add in these exercises! 

1. Ankling: keep your toes and heels on the ground, and practice lifting that arch up, holding, and then letting it fall back down. Notice the difference? Notice your hips have to work a little too and your whole leg changes position? Gooooood. 

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2. Ankle sweeps and toe crunches

Band isn’t necessary but an extra progression if you have one around! First sweep the foot away and up, working those outside ankle muscles.:. Then do some toe curls.. crunch the toes up using those arch muscles- don’t lift toes or heel off the ground! A good external cue for this is to lay a towel flat and use the toes to bunch it up. You should feel your arch working! Sets of 10 please! 

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Other things you should be doing outside of all these tips is as much balance work as you can.. out of shoes of course! Focus on keeping when weigjt between the front and back of your foot, and that position you found in the ankling exercise. 

Have fun kids! 

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Self-Development, Wellness

What’s Up at IM- Winter Update

Katmah

Hey everyone!

As usual I’m falling behind on my posting. I just wanted to pop in and give a quick update on Integrative Movement and Katmah Training, as things are happening!

As many of you know, Integrative settled into it’s very own location in the South End of Winnipeg this fall. While we still travel for some clients, we cut down our mobile services to only a few days a week. This hasn’t stopped us, however, as we still travel to Portage and MacGregor, and St. Agathe for clientele. Kathlyn also works out of Carman at Empower Fitness a few days a week. Accessibility for all our clients is a must!

In January Integrative was happy to welcome Lisa to the team as another Athletic Therapist. She is at the studio 3-4 days a week and is taking on new patients! She offers both therapy and training services!

Katmah has been on the go as well, recently having done a workshop for riders on the topic of Mind Body in coordination with the Manitoba Horse Council, and Scott Erickson Performance Consulting. It was a great afternoon, focused on equestrian sport psychology- dealing with adversity, preparing for competition, and common issues faced in our sport’s culture around mental preparation. Katmah followed with a discussion on what the equestrian requires from their body and movement, and of course there was exercises involved! Kat will next be speaking at Pine Ridge on April 23 in a full day clinic. This clinic includes both a lecture and riding sessions and is still open to auditors and a few riding spots are waiting to be booked!

Most recently Kathlyn was honored with making the top 25 shortlist for Athena Leadership’s Leaders of Tomorrow scholarship for her work and goals in healthcare. It was an exciting and enlightening evening networking with some of Winnipeg’s leading women business owners!

Through the fall and winter, Integrative Movement has been working to provide rural communities with access to movement education, exercise instruction and therapy. Integrative Movement was titled as such because we believe in making movement a part of everyday life, and that movement is integral in an integrated approach to health care and prevention medicine. We’ve also been working on building bridges with local senior’s centres to offer exercise instruction for their well being.

So what’s coming next?

IM is proud to be returning to Murdoch McKay Clansmen as the medical supervision for the 2017 season.

IM will also be returning to the MHJA circuit as medical coverage, and will be offering Athletic Therapy Services on competition weekends.

Weekly classes are being offered on Tuesday evenings at 5:45pm in Winnipeg, as well as 10:30am on Thursday mornings. These classes are all about fitness and mobility- and are open to all ages and fitness levels. As pre-season kicks into gear, IM is offering a discount on training services and therapy services (unless you have insurance coverage 😉 for the next few months. Contact us to find out more about this if you’re an MHJA, or MHC member.

We are also hoping to reach out to physicians in the city and rural communities to talk about movement, athletic therapy, and kinesiology. So if you think you’re GP would be interested- please let us know!

That’s about all the news for now- stay tuned to our social media for exercise ideas, handy tips about your health, and other updates!

Facebook: Integrative Movement

Instagram: @integrative_movement

Booking site: http://integrativemovement.janeapp.com

 

 

 

Athletic Therapy, Conditioning, Equestrian, Free Workouts, Motor Learning

Find Your Balance

Katmah

As humans, we use balance almost constantly. From the time we tack up, get on, hack, all the way to mucking out and feeding- our body is constantly regulating and balancing us through movement. One of the first things I look at in riders is how they can stabilize themselves through movement, and from side to side. Surprisingly, I see many riders who have trouble even balancing on one leg standing still- and then wonder why they have certain issues in the saddle.

 

Issues that can stem from lack of balance in the saddle include pain in the lower body- specifically the ankles and knees, trouble staying stable landing jumps, trouble asking for certain cues such as lateral work and lead changes, and the list could go on. Our base of support at our feet create so much of our movement potential. Balance of course is also important if we take a tumble. While we can’t always control how we land, those of use who fine tune our balance and proprioceptive skills (our ability to know where our joints are in space..without using our eyes) have a much better chance at landing in a better position.

 

The month I bring to you some balance exercises, ranging from simple to more intense. These exercises are meant to challenge your stability on your feet, improve strength and proprioception/awareness in the lower body, and help you to find your balance.

 

Let’s start with the basics.

Tree Pose: If you’ve done yoga, you’ll have seen this one. Standing on one leg, raise the other leg and place the sole of the foot on either the calf or above the knee. If these too options are still causing you to sway a little too much, try resting just your tippy toes on the ground to start. Hold here for 30seconds, repeat on both sides x5!

IMG_6205

Now we move to Flamingo Walks: This doubles as an excellent warm up/mobility/strength tool for the hips pre-ride! Use the aisle of your barn or some space outside to move through this sequence. Taking a step forwards, hinge from the hips and bring the back leg backwards and the torso forwards (If you remember single leg deadlifts from previous articles- this is the same movement!), slowly move back to an upright position but before you put that foot down, swing the leg forwards and bring the knee up high to 90degrees and hold for 3seconds. Now, straighten out that leg and slowly take a step forwards. Now you repeat the whole cycle on the opposite foot! Continue walking forwards for 10-16steps total (alternating lead legs each step) and do at least three rounds of this!

Here’s a intense one to try. Reverse Lunges with a High Knee.

Taking a step backwards and lowering into a lunge, now step that back leg up and forwards to a high knee position. Keep this entire movement slow and controlled. Do 10/side, finishing all on one side before moving to the other side. You will feel this in both legs, but definitely in the standing leg’s hip and calf. Repeat 3 rounds on each leg.

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Free Workouts, Motor Learning, Posture

Roll on, Sunday

Katmah

I don’t know about you- but the end of the week leaves me exhausted. Sunday’s are generally my Wednesday’s- so I have to find ways to keep myself energized and ready to confront Monday’s no matter what (they still feel like Mondays, even if their mid week for me!). 

I’ve been working through some of my own aches and pains lately- and part of my rehab includes my trusty foam roller to loosen the muscles around my shoulders and thoracic spine- to help my lower spine and hips work a little better. Such a common thing to see among my clients as well, a poorly functioning upper spine causing issues up and down the chain. 

Here’s a couple of the moves I used tonight to loosen up my shoulders. Get your roller and try them out! 

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Make sure your spine is aligned with the roller, with your chin tucked and pelvis tilted. First up is straight arm flexions- you’ll feel this between the shoulders as the muscles contract against the roller for a nice active massage effect. Repeat this movement 10-20times. 

Next is Angels. If you’ve done wall slides before this is the same movement. An excellent opener for the chest and the front of the shoulders, it doubles as an active massage for the upper back. Repeat 10-20 times. 

Both these make an fabulous warm up as well pre-workout, ride, or as an office break. 

Let me know how it goes! 

Biomechanics, Chronic Pain, Motor Learning, Posture, Wellness

Fix it Friday’s: Reverse Your Immobility

Katmah

We all spend time sitting. Our societal norms are based around social (or not social) activities such as sitting for dinner, drinks, sitting in front of a device, sitting at the theatre, driving to the next thing.. We like to flex our spines in today’s world. 

We also all know by now how bad long periods of immobility are for our health. Immobility, or being in the same position for lengthened periods of time, has been shown to feed into joint problems, circulatory problems, undue swelling, decreased immune response, obesity, and other negative health outcomes. Yet we still all do it. 

What many people don’t realize is how simple and beneficial movement breaks can be. You don’t have to give up your seated entertainment, social affairs, or quit your job to stay healthy. 

My advice to clients is to take a break from the chair every 20minutes. That could be a walk around the office, a stretch break, or a quick movement series every time Netflix asks if you’re still binge watching Friends (or is that just me?). 

One of my favorite movements to reverse the effects of a seated position is the cobra. Not only does it leave you feeling empowered, it is the opposite of the flexed position we sit in at the hips, spine, and shoulders. Shown above- This extension posture mobilizes the spine and stretches the front. And it’s super easy to do anywhere, anytime! 

Another easy thing to do when you’re sitting for a long time is frequent changes in position. Do some chair dancing and move those legs around- switch how you sit- and try not to cross your legs too much. 

If you work in and office or spend a lot of time driving- take every opportunity to get out of that chair and utilize whatever space you have to move things and stretch things out. It’ll keep your energy flowing and prevent that stiff body down the road! 

Oh and ps- I do offer corporate movement classes….: 😏 #shamelessmarketing 

Take care of yourselves out there! 

Athletic Therapy, Biomechanics, Chronic Pain, Equestrian, Motor Learning, Posture, Uncategorized

Fix It Friday’s: How Stable Are You? 

Katmah

No, I’m not talking about how much time you spend in the barn, or how you handle stress…. I’m strictly asking about your physical stability. 

There’s a few tests I do for this when assessing a new client, one of which I’m going to share with you today. I truly believe that education is the key to getting every client and athlete to their next level, whatever their goals may be. So sit tight, and get ready to test your core ability in a few simple steps! 

I write lots about the core. The core is basically the area between the base of your skull/and chin to your hips. Common misconception is that it’s your abdominals, but it is so much more! 

The core is important for everything we do. In various athletic endeavours it does one of two main jobs- either stabilizes our trunk so our limbs can move in the most efficient manner and we can balance appropriately (riders, this is you), or it can be used to create power through torque and momentum (think a kicker, pitcher, sprinter, etc). I won’t get too much into the physics of this, but the basics is it helps centre us, allows for the best possible movement, and/or transmits force through the body for power. It literally plays a part in everything we do, and if it’s not used correctly you start to see breakdowns elsewhere or within the core area itself (back pain, hip dysfunction (leading to knee pain), shoulder pain and neck pain). 

I haven’t done the math, but if I could take a guess I would say about 80%-90% of the people I see have some level core dysfunction. That aligns pretty well with the infamous stay that 88% of equestrians have low back pain. It’s all starting to make sense, isn’t it? 

So… How do you know if you need to get better at your core? Well I’ll show you. All you need is a mirror, or an observer. 

We’re going to use one of my favourite exercises as a movement screen (which it actually is..surprise!). 


The Bird-Dog is an excellent way to assess your core body when it comes to stabilization. 

Starting on all fours, with a mirror at your side or your trusted observer watching you, lift and extend OPPOSITE limbs as shown above. Make sure your back is straight and knees are directly under hips with hands under shoulders. Try to form 90deg angles with the ground! 

Here’s what you’re looking for: 

– any unevenness or lift in the hips. 

– any shift in weight bearing forwards or backwards or sideways- or if you try to move your back stance knee inwards (that’s cheating!). 

– any sag in the low back or arch in the upper back. 

– any unbalance, increased shakiness, or falling over (yes it happens!). 

As a clinician I score this movement out of 3. To get a 3/3 technically you should be able to lift and extend SAME SIDE arm and leg, with no deviations in posture. I have yet to find a perfect score. The opposite version shown above is technically an alternate test. So a perfect score here means you have no deviations in stability or form, with no pain. Any PAIN in this test auto drops you to a 0-1/3. Anything less then a perfect score means you have work to do. And believe me, even the fittest and brightest athletes often get surprised with this. Fitness level does not necessarily mean you move well! 

What did you see? Let me know in the comments or email me at katmahtraining@gmail.com 

Interested in building that core ability? Check out these posts on my favourite core exercises: 

Core Concepts

Proper Activation You’re Doing It Wrong

Stay tuned for more Fix It Fridays!