Archive for the ‘Flexibility Training’ Category

“To effectively communicate, we must realize that we are all different in the way we perceive the world and use this understanding as a guide to our communication with others.”
Tony Robbins

As you may know if you follow my blog, and if you don’t you are about to find out, that I am very passionate about providing information about health and wellness to as many people as I  can.  I really feel that as  a  society we don’t take care of ourselves as well as we need to and I don’t feel that it is because we don’t want to ,  but because many of us don ‘t know how go about it properly. As the old cliche’ goes, ” Knowledge is power”  and we need that power to achieve our goals. It is with this thought that I try to convey and teach information through my newsletters, this blog, and even everyday conversation.

I am pleased to announce that I  am able to take this passion of mine to the next level with my very own radio show, Healthy U! The first show is this Saturday the 22nd from 2-4pm and  you can listen online at www.kinetichifi.com, it’s just that easy! The show is scheduled for every Saturday at the same times. Below is the description and mission statement of sorts for Healthy U:


“Welcome to Healthy U, a show designed to promote better health and wellness.  Our health and fitness are important to our livelihood but unfortunately don’t seem to make its way on to the priority list for many people. Healthy U’s goal is to inspire, educate, and support the health and wellness of the community through research and identification of specialists’ right in our own community that provide tips and additional education. The show will be completely interactive so that the listeners and the host can discuss the latest trends in health, fitness, nutrition, and other topics that spread wellness to us and others.”

If you would like to, you can follow the action and contact me with any questions, comments,  or ideas via:

email: healthyuradio@gmail.com

facebook: www.facebook.com/healthuradio

twitter: @healthyuradio

 

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Beach weather is finally upon us and you know what that means, everyone wants to get their best beach body in shape and ready to head out. What this means for most is heading back in to the gym and for others it’s and increase in their workout. Either way, this can put a tremendous amount of stress on your body to the point it can cause pain and discomfort as well as limiting your ability and desire to keep up with your workouts. The most important part of a workout is the Recovery! The above Blog supplies you with 9 great ideas to help with your post-workout recovery. Follow this tips so that you can keep up with your workouts and so that you can move, feel, & BE better!

Pay close attention to #4 and #6! If you have any further questions, please feel free to comment or contact DEFINED: Therapeutic Massage (http://www.definedmassage.com)

Happy Training!

ChiroHealthWellness's Blog

So, you have finally dragged yourself to the gym; you eked out more sit-ups, push-ups, and miles today than you have in the past 5 years, and now you are exhausted, but you want to keep up your new workout regimen.  Recovery after exercise is essential to muscle and tissue repair and strength building.  A muscle needs anywhere from 24-48 hours after a workout to repair and rebuild, especially after a strength workout.  If recovery is not taken, a muscle simply will start to break down instead of build.  Here are 9 ways to make the most of your recovery hours that will keep the muscle soreness at a minimum, boost your energy level, and make your fitness goals a reality:

 

1.                  Rest.  Rest is one of the best ways to heal from illness, injury, and even from a tough workout.  So, kick off your shoes, sit back…

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“You are precisely as big as what you love and precisely as small as what you allow to annoy you.”
– Robert Anton Wilson

I was recently asked, “why would  my muscles be tender to touch and achy even if I haven’t injured myself ?” The truth is that there is more than one reason. Poor posture and unhealthy diet top the list and are the two more important reasons that I would like to briefly discuss today.

The muscles in the human body are designed to move fluidly through a designated range of motion where they will hold the body in proper posture. Due to our jobs and lifestyles, our posture deviates from the “proper” form and causes our muscles to overcompensate to regain the posture. When the posture can’t be achieved because the muscles aren’t strong enough, the body lays down scar tissue and causes the muscles to stay in spasm and act as a “cast” to avoid from deviating any further from the norm.  Muscles that are in constant spasm become over worked and fatigued which annoy the nerves that innervate with the muscles. Irritated nerves become highly sensitive to touch, in fact too much aggravation to the nerves will cause the muscle to increase spasm and start the cycle over again. If this cycle continues over and over again, it will soon effect more of the body’s function that just the muscle.

Unhealthy diet can also contribute to nerve annoyances in the muscles, causing them to be overly tender to the touch.  In today’s world, most foods that are purchased are filled with synthetic additives, preservatives, and harmful chemicals. Consumption of these foods effect our bodies from the cellular level in our digestive tract and has a domino effect to our brain and muscle fibers. Think of  the internal body as an open cut in the skin and now think of the foods of an unhealthy diet as dirt. When a wound in the skin is kept clean it heals quickly with little scarring but on the other hand if the wound is dirty then there is a high risk for pain and infection. When you eat poorly the internal pain associated with that diet can even cause you to deviate from your proper posture as well. It’s easy to see that the better you eat, the better you feel overall.

Sensitive muscles that are tender to the touch can quickly become annoying to the point of effecting your everyday life. The goal to avoid this is to remove the root cause. You can easily alter your diet to keep your insides healthy. As far as posture goes, it would be best to start with professional analysis to identify the postural defects. The next step would be to help realign posture. Stretching, Strength Training, and Therapeutic Massage are great ways to  achieve these goals. Stretching the appropriate muscles that have been tightened and shortened due to poor posture, as well as strengthening core muscles – as well as all other stabilizing muscles in the body will help to keep the body in it’s proper posture. These tasks alone can be daunting and troublesome and this is where therapeutic massage can make a difference. Many know that massage can help to reduce tension in the muscles and stretch muscle fibers, but what most don’t understand is that massage can stimulate weak muscles to activate and help flush unwanted toxins from the body. With this combination, you can live a life with minimal pain and discomfort.

Over my career I have had the opportunity to work with many sports of which I study the movement patterns needed for each specific sport. As a Sports Massage Therapist, one on the most important responsibilities is to identify postural imbalances and what muscles are limiting full range of motion that  would impede the needed movement patterns to be successful.  The next step is to treat the limiting muscles with appropriate flexibility training and therapeutic massage to restore and optimize the proper movement patterns that will improve the athlete’s performance and better achieve their goals.

One sport in particular holds a special place in my heart and that is wrestling. In my high school years, I wrestled for 4 years and because  of that I understand the needs, desires, and movement patterns better than any other sport. Recently, I have been asked back to my Alma Mater to utilize my skills to help the wrestlers recover quicker and improve their performance. I look at two main things that produce challenges for proper movement patterns for these wrestlers; posture and joint range of motion.

Next to Gymnastics and Dancing, I believe wrestlers have the greatest need for proper posture and increased flexibility. If a wrestler has poor posture it will lead to an unfavorable stance making it more difficult to both defend and attack as well as making it easier for the opponent to overcome and score. When a wrestler has limits in their joint range of motion, not only will it be difficult to get in to a solid stance, but it makes it much more difficult to execute moves as well as increasing their chances for injury. If the wrestler sustains a severe enough injury, it calls from immediate removal from competition which adds and unwanted amount of psychological stress that can further effect their performance. How do we easily avoid situations like these? Identify the main culprit; tight unconditioned muscles.

Treating tight muscles to release adhesions and increase flexibility of the muscle fibers will in turn lead to smother movement because of less restrictions and scar tissue that  cause muscle to “stick”.  Treatment will also increase recovery because as muscle tissue becomes looser,  blood flow increases to the local area and it is in the blood where nutrients responsible for recovery are held. Performance is also increased due to proper treatment because as you add the previous results, when there less pain then there is less physical and psychological limitations.

The amazing part of treatment like the treatment that  I use with the wrestlers is that it can be applied to any sport! The only aspect that  has to be modified is that the intention has to be shifted to the specific needs of the  restrictions to movement patterns for the specific sport being assessed.