(38689,0,'2024-07-16 11:26:30','2024-07-16 11:26:30','<h2>Does Your Client Really Have Tight Hip Flexors? Or An Anterior Tilt Of The Pelvis?</h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">We may hear client\'s saying they have been told they have an </span><i><span style=\"font-weight: 400;\">anterior pelvic tilt</span></i><span style=\"font-weight: 400;\"> &amp; </span><i><span style=\"font-weight: 400;\">tight hip flexors &amp;</span></i><span style=\"font-weight: 400;\"> it’s usually followed by something along the lines of… </span><i><span style=\"font-weight: 400;\">“I spend a lot of time sitting at a desk, so I’ve been told my hip flexors are weak and tight. I need to stretch them, strengthen them.”</span></i><span style=\"font-weight: 400;\"> </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Perhaps you feel that one of your clients has tight hip flexors because they report them <em>feeling</em> tight when they extend their hip. Yet no matter how much they stretch them, nothing changes...maybe they have been told they have an anterior tilt because their ASIS are lower than their PSIS..?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Things to consider....</span>\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Who decides the ideal pelvic posture considering we are all built differently?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rarely have I seen a short psoas muscle during the Thomas Test.</span></li>\n</ol>\n<span style=\"font-weight: 400;\">While I am not suggesting there is no such thing as a perfect pelvic position or that no one has ever had a short hip flexor, I do believe there are other things we should consider before making these assumptions. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How can we broaden our understanding of the things that influence our exercise prescription for those who feel they may have an anterior tilt to their pelvis or possibly tight hip flexors? What else could be happening?</span>\n\n&nbsp;\n<h3><b>What Is An Anterior Tilt?</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">First of all, if our clients are symptomatic, or experience pain, then this alone can be a red flag and may require a referral to rule out any clinical risk.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However if they are pain-free and </span><span style=\"font-weight: 400;\">have no symptoms it important to let them know they are perfectly normal and having an tilt at the pelvis may well be nothing at al to worry about. W</span><span style=\"font-weight: 400;\">e all have the ability to anteriorly tilt our pelvis and this in itself isn\'t a diagnosis but could be an observation made by a practitioner who wants to help.</span>\n\nLordosis is also perfectly normal and occurs during an anterior tilting of the pelvis too, some people have a more exaggerated curve and others have less.\n\n<span style=\"font-weight: 400;\">We all have the ability to a tilt posteriorly too and present with a flatter lumbar spine.</span>\n\n<span style=\"font-weight: 400;\">Since we all have different genetics so it doenst make sense that we should all look the same does it?</span>\n\n&nbsp;\n<h2><span style=\"font-weight: 400;\">So what is meant when a practitioner suggests you have an anterior tilt?</span></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">If you stand up and stick your bottom out or arch your back you will be in an anterior tilt. The \'diagnosis\' of an anterior tilt will likely follow someone complaining of symptoms like back pain for example. If they present with excessive lordosis or an exaggerated lumbar curve and the ASIS appearing lower then the PSIS the practitioner may deduce that something is tight, causing this to become the default posture, maybe tension in tissues that tip the pelvic bowl down at the front, like psoas.  </span>\n\nWe base our understanding of anatomy on learning <strong><em>anatomical neutral </em></strong>which has been defined in this instance as the ASIS &amp; PSIS being at the same height. The problem is there are other things to consider like being born with a different shaped pelvis to a typical pelvis. We are as different on the inside as we are on the outside.\n\n<span style=\"font-weight: 400;\">The problem is if we assume the anterior tilted posture to be wrong and try to \'correct\' it when its actually typical or normal for them. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A posture by definition is simply a position of the body, there is not good or bad one, just the one we hold for too long, without variation. Consider a solider in \'good\' posture, hes going to ache after a day on duty! Alternatively consider demonstrating a \'bad\' posture, you probably wouldnt mind because you know it does hold risk when done for a brief amount of time. However sitting a desk day in day out, then in a car, then on the sofa could be inducing adaptions and compensations that result in symptoms over time.</span>\n\n&nbsp;\n<ul>\n 	<li><span style=\"font-weight: 400;\">How do we measure degrees of pelvic tilts? </span></li>\n 	<li><span style=\"font-weight: 400;\">How is the the benchmark defined and by whom? </span></li>\n 	<li><span style=\"font-weight: 400;\">How accurate is it? </span></li>\n 	<li><span style=\"font-weight: 400;\">What evidence is there for postural assessment? </span></li>\n 	<li><span style=\"font-weight: 400;\">Is postural assessment too subjective due to genetic differences?</span></li>\n</ul>\n<h2></h2>\n<h2><b>What &amp; Where Are The Hip Flexors? </b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Some have described the psoas\' role as more of a local and global stabiliser that assist in hip flexion as part of a conjoined hip movement.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A yoga teacher once suggested that “…</span><i><span style=\"font-weight: 400;\">they (hip flexors) aren\'t WEAK they are exhausted!”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Travell and Simon named it the</span><i><span style=\"font-weight: 400;\"> ‘hidden prankster’</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Hip Flexors are basically..... muscles that flex the hip. </span>\n\n<span style=\"font-weight: 400;\">To contribute to this movement they must attach above and below the hip joint, which is where the pelvis and femur bones meet.</span>\n\n&nbsp;\n\n<strong>Primary Flexors of the Hip </strong>\n\n<span style=\"font-weight: 400;\">Psoas Major L1-4 transverse spinous processes to meet with iliacus to become the iliopsoas that ends up on the lesser trochanter of the femur.</span>\n\nPsoas Minor - only found in around 40-60% of us! Attaching to the lateral aspects of the 12th thoracic &amp;1st lumbar vertebrae from there it blends with the iliopsoas fascia.\n\n<strong>Other Hip Flexors </strong>\n\n<span style=\"font-weight: 400;\">Rectus Femoris - AIIS to Patella </span>\n\n<span style=\"font-weight: 400;\">Tensa Facia Latae - ASIS to ITB</span>\n\n<span style=\"font-weight: 400;\">Sartorius - (Longest muscle in the body!) ASIS to medial knee.</span>\n\n<span style=\"font-weight: 400;\">Adductor longus, brevis, magnus - superior pubis to medial femur </span>\n\n<span style=\"font-weight: 400;\">Gracilis - ishiopubic ramus to tibia</span>\n\n<span style=\"font-weight: 400;\">Pectineus - pubic bone to femur</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The actual muscles can be analysed and defined by their attachments and fibre directions but when considering how to help our clients better all we really need to understand is the movements they influence or inhibit.</span>\n\n&nbsp;\n<h2><b>How Do We Assess The Hip Flexors?</b><span style=\"font-weight: 400;\"> </span></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Or what may be a more helpful way of thinking about it, particularly for those who aren\'t so confident about their anatomy recall, is how to assess Hip Flex<em><strong>ION</strong></em>?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The most well-known way of testing if the hip flexors are inhibited is to use what is most commonly known as the Thomas Test.</span>\n\n&nbsp;\n<h2><b>The Thomas Test (Thomas, 1878)</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">The Thomas Test was named after Dr.Hugh Owen Thomas, and is now used to assess hip extensibility. So it requires being able to lie your client supine off the end of a massage table, supported from the back of the hip and up their spine. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They then lower one leg down to hang freely and you measure if the hip has the capacity to allow the leg to drop down ‘enough’. The knee is required to be below the hip to pass the test. </span>\n\n<span style=\"font-weight: 400;\">This is where the ability to measure should be…..</span><i><span style=\"font-weight: 400;\">should</span></i><span style=\"font-weight: 400;\"> be…</span>\n\n<span style=\"font-weight: 400;\">However this method of the test is being challenged since some programmes teach for the top hip to be flexed to 45 degrees, other interpretations suggest the knee should be pulled into the chest however a key component is of course the pelvic position. Should the knee be pulled into the chest too much the pelvis would tip back into a posterior tilt, thus lifting the hanging leg due to the femur pressing the illium back. So not as a result of tissue tension but due to bone on bone making this a void result or hip flexor extensibility. </span>\n\n<span style=\"font-weight: 400;\">Likewise if the hanging leg weighs the pelvis forward into an anterior tilt, the test will also be void due to the pelvic position lowing the knee in comparison to the hip.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Also, the landmarks for measuring the degree of drop from hip to knee are often vague. The hip is a pretty large area and the knee, while smaller, also has a relatively large area to choose from as a landmark for a measurement.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The MOST important things about a measurement is having as much objectivity as possible so the test can be reproduced accurately. A benchmark with standardisation that considers the variations in the body but also uses the bony prominences of the anatomy so we can all assess individuals in the same way.</span>\n\n&nbsp;\n<h2><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991856/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Modified Thomas Test</b></a></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Almost exactly the same but by ‘fixing’ the pelvis into a neutral position and using specific bony landmarks to measure the drop we can find some degree of accuracy for comparison.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So while your client is supine you take hold their top leg, then take hold the ASIS with your thumb as your hand grips around the back of the pelvis/ilium. Now while firmly holding onto their thigh, rock the leg into flexion and back while feeling the pelvis tilt back and forth. Once you feel the posterior tipping point bring the thigh to the position just ahead of the tip, ask the client to carefully hold the knee in this position. Now quickly move to the hanging leg side, crouch down to measure the angle from the centre of the greater trochanter to the lateral condyle of the knee. You could even photograph it with their permission.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Repeat the other side. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This is not just a range test but also a symmetry test so we can compare one side to the other. </span>\n\n<img class=\"aligncenter size-large wp-image-18634\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/11/Modified-Thomas-Test-Biomechanics-Education-1-1024x683.jpeg\" alt=\"\" width=\"1024\" height=\"683\" />\n<h3><b>What’s A Good Measurement?</b></h3>\n<span style=\"font-weight: 400;\"> </span>\n\n<span style=\"font-weight: 400;\">Great question!!</span>\n\n<span style=\"font-weight: 400;\">Well to take into account natural differences between us if the lateral condyle is between parallel (to the greater trochanter) and 30 degrees lower than the greater trochanter that leg technically passes in terms of range. However the legs should drop by the same amount each side for symmetry, so this must be noted too.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What we often see is decent range on both sides but an asymmetry so the question is are hip flexor/s really ‘tight’?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well if tight means short then no but what causes the asymmetry?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What’s the issue? Can muscles like hip flexors be dysfunctional but long or lax or length tensioned?</span>\n\nor maybe they have hypertonicity?\n\n&nbsp;\n<h2><b>Master Of Compensation</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">We have discussed regularly how the body is amazing at compensating. So imagine for a moment what your wonderful integrated system might be thinking when your client sits a LOT…..</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">“….</span><i><span style=\"font-weight: 400;\">Ok so we aren\'t using these hip flexors, they are simply wasting energy while not in use for such long periods, let’s save energy and down regulate them…”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What happens when we stretch them? Nothing...why not? They are technically ‘tight’ or possibly they are not even short....ok so what do we do?</span>\n\n<span style=\"font-weight: 400;\">Lets ‘stimulate’ them safely with a low grade muscle energy technique (MET) instead!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Hip flexion <a href=\"https://www.biomechanicseducation.com/1333-2/\" target=\"_blank\" rel=\"noopener\">isometrically resisted at 20% muscular effort held for 20 seconds x 4 reps x 4 sets </a></span>\n\n<span style=\"font-weight: 400;\">Follow this with some funky hip extensor strength exercises - kettlebell swings, deadlifts, squats OR simply alternate a set of MET’s on either hip then a set of swings, squats - repeat 4 times.</span>\n\n<span style=\"font-weight: 400;\">This takes advantage of the law of reciprocal inhibition in your programming and makes for a very cool training session for the client! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So now you have the test necessary to assess what’s going on with your clients’ hip flexors and if they are in need of attention you know what to do. </span>\n\n&nbsp;\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Help Your Clients Move Better &amp; More Freely?</h2>\nrachel@biomechanicseducation.com\n\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter wp-image-10836 size-large\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" /></a>','The Tight Hip Flexor Fallacy & The \'Modified\' Thomas Test','','inherit','closed','closed','','18628-revision-v1','','','2024-07-16 11:26:30','2024-07-16 11:26:30','',18628,'https://biomechanicseducation.com/?p=38689',0,'revision','',0),(38690,0,'2024-07-16 11:26:30','2024-07-16 11:26:30','<h1><b>Helping your clients run faster and reduce their risk of injury</b></h1>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Do you work with clients who run? </span>\n\n<span style=\"font-weight: 400;\">Whether you’re a running coach, triathlon coach, personal trainer helping people go from couch to 5k then this is a post for you.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">There is so much conflicting advice in the running world and today we wanted to get to the bottom of some of the myths and advice out there.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">These could be things your clients say or perhaps even things you say that could be slowing them down (in both actual times and their performance) or worse, increasing their risk of injury.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This week we are very honoured to have a world leader in intrinsic biomechanics Martin Haines, offer us insights into key questions and the evidence around running form.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So many of us have clients who run, or want to run, remain injury free and maybe even gain a few PB’s along the way!</span>\n\n<span style=\"font-weight: 400;\">How can we help?</span>\n\n<span style=\"font-weight: 400;\">Well with guidance and evidence based information from a world leader we can pass on great advice to our clients by staying up to date with superior quality information. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This guest blog from Martin also gives you an insight into the Running Biomechanics workshop we deliver in our programmes if you would like more practical skills to improve your service to clients who run…..</span>\n\n&nbsp;\n<h2><b>Is Running Form Important? </b></h2>\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">The way you run can be the difference between fulfilling your potential and never quite being as good as you’d hoped. However, running form/technique/style is very personal and depends upon a number of factors which should be assessed by an experienced coach familiar with biomechanical principles or by a Biomechanics Coach.  There is little evidence that the alignment of various body segments statically or dynamically alters your injury risk or indeed improves performance, in fact you will see some runner’s in your group who demonstrate personalised styles and techniques that include for example buckling knees, flailing arms and flat feet and some seem to get injured no more than those who run with a more orthodox style (and sometimes injured less frequently!). </span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">There are also a number of running coaches who encourage you to run using ‘their method’.  Their method may coincidentally suit you and work well, but unless you are analysed carefully and the results find that particular style is suited to your mechanics and anatomy, it may cause you more problems.  Don’t be seduced by pseudo-science suggesting one style suits everyone – you are an individual and deserve to be trained as one. One size does not fit all. Find your own style that works for you; and that may be simply going out and running, doing what you feel is comfortable.</span></i>\n\n&nbsp;\n<h2><b>It\'s Suggested That Everyone Should Have A Cadence Of 180 Strides Per Minute To Prevent Knee Injuries, Is This True?  </b></h2>\n<i><span style=\"font-weight: 400;\">Actually, 180 cadence (number of strides per minute or stride frequency) is supposed to be the ideal cadence for optimal running at elite level, but this is meant as a “barometer not a governor” (Hailey Middlebrook, Runner’s need 2019).  Whether there is an injury risk reduction is not clear. This cadence is based upon some anecdotal observations by legendary coach Jack Daniels as far back as 1984. Then a paper by Burns et al in 2019</span></i><i><span style=\"font-weight: 400;\">1  </span></i><i><span style=\"font-weight: 400;\">suggested that while this is an average cadence for many elite level distance runners (in fact Burns found it was 182 in his test cohort), cadence seems to be dependent upon the speed you run and your height.  The quicker you run, the higher your cadence (the greater number of steps you take per minute) and the taller you are, the lower your cadence (less number of steps required per minute as</span></i><i><span style=\"font-weight: 400;\"> you can take fewer steps per minute to cover the same distance)</span></i><i><span style=\"font-weight: 400;\">.  </span></i><i><span style=\"font-weight: 400;\">Weight, age, speed and running experience did not seem to be relevant.  You may also consider that </span></i><i><span style=\"font-weight: 400;\">cadence would likely depend upon your type of foot strike, any leg length discrepancies, hip mobility, calf mobility, nerve mobility in the back of your leg or even spinal mobility.  So, your cadence can be used to benchmark improvement, but there is no evidence to suggest that a higher cadence means you are more likely to prevent injury.</span></i>\n\n&nbsp;\n<h2><b>What Is Gait Analysis &amp; How Accurate Is It? </b></h2>\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">This is an assessment of how you run; it can be as sophisticated as using high speed cameras and analysis software, but it can be as simple as someone watching you run. Both can be of value.  The sophisticated methods are accurate enough to be able to help you, but equally an experienced and skilled coach can be very helpful by visually analysing how you run too. You may also be aware that there are some “APPs for that” too.  Do be careful though, don’t change your style based upon an analysis that encourages you to run closer to a theoretically ‘correct’ style. Your anatomy and mechanical make-up may suit your current style better than something that is more orthodox or a coach’s preferred teaching method. Make any changes under close supervision and don’t change for changes sake.</span></i>\n\n&nbsp;\n<h2><b>I\'m Injury Free, But I\'ve Been Told My Form Is Off - Should I Change Anything?</b></h2>\n<i><span style=\"font-weight: 400;\">Despite our advances in technology and our understanding of the body, as well as training and conditioning techniques, many experts suggest that the old adage; “If it aint broke, don’t fix it”, still applies today.  Your body moves how it needs to move to accommodate your anatomy and personal mechanics. If you do have a personalised style, make sure anyone who wants to change that style (to make it theoretically better) first understands precisely why you are running as you do.  If you are running as you do to accommodate a genetically stiff hip for example and your technique is changed to something theoretically better, you may no longer be able to accommodate that stiffness and end up loading the hip, potentially causing problems. If the hip problem is something that is correctable then make the changes to your hip by exercise or treatment, and make sure that the rest of your body has the capacity to adapt to those changes, then make slow alterations to your style – if indeed any change is still necessary.  It takes a skilled coach and a detailed assessment to make these changes to minimise the risk of causing problems as your body adapts to the style changes.</span></i>\n\n&nbsp;\n<h2><b>I’ve Been Told I Pronate &amp; Have Been Advised To Wear Shoes To Help Support The Arch Of My Foot</b></h2>\n<i><span style=\"font-weight: 400;\">The term pronation and its relevance to running performance and injury prevention is still not fully understood.  Pronation is a rolling of the foot inwards and its part of the shock-absorbing mechanism when your foot lands on the floor; along with movement from your ankles, knees, hips and spine.  That’s the easy bit, the difficulty is establishing how much pronation is right for each individual. There some runners who seem to have a lot of pronation but who rarely get injured and others who seem to have much less pronation are injured frequently – clearly there is more to it than simply the amount of pronation.  The consensus from the recognised experts seems to be that if you are not getting injured frequently then there is no need to interfere with your pronation – and even if you are getting injured more than you would like, there may be other areas that you would look to address first anyway. This may include areas such as your pelvis, a dysfunction in which can create an apparent leg length discrepancy. This may not be an issue in itself, but your foot may alter its amount of pronation to accommodate the leg length discrepancy – so any apparent pronation issues may simply be a compensation from higher up the leg.  Perhaps you can see how correcting the problem at the foot in this example could be counterproductive. There are many more examples which can get quite complicated, so get checked out by someone who is an expert in the field before you change your shoes to support your arch or reduce your pronation. </span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Anti pronator shoes or ‘corrective’ insoles do have their place and can help runners, but make sure they’re necessary and are prescribed at the right time.  Also note that insoles are often temporary measures to offload an injured structure until it has healed and your rehab is completed, they can then often be removed or at least the support reduced. </span></i>\n\n&nbsp;\n<h2><b>How Can The Upper Body Influence Running Form? </b></h2>\n<i><span style=\"font-weight: 400;\">Typically the upper and lower body are synchronised to optimise your running style.  So, if your legs have a personalised style your arms will likely move differently too to accommodate and visa versa. So, if you had a stiff upper back or a long-term shoulder injury for example, it is likely that your upper body movements will accommodate the resulting mechanical issues.  This will likely cause some form of compensation in your hips and/or legs too. This shows how important it is to make sure you deal with the causes of the movement style issues before you correct the style issue itself. Also, any change in arm movement style should be accompanied by suitable measures to understand the likely hip/leg compensations and then exercises to help them adapt should be provided. </span></i>\n\n&nbsp;\n<h2><b>Is There A Hierarchy Of Things That I Could Work On? And Where Does Running Form Adaptions Sit Into That? </b></h2>\n<i><span style=\"font-weight: 400;\">It is difficult to say with any certainty that injuries or running styles are linked to a particular body part, we perform any movement based upon learned patterns, movement experiences, our anatomy and past injuries.  There are however occasions when a ‘system re-boot’ is helpful. We are born with unconditioned reflexes</span></i><i><span style=\"font-weight: 400;\">2</span></i><i><span style=\"font-weight: 400;\"> which enable us to perform movements seemingly without thinking about them; such as when we are babies - lifting our head, rolling, lifting our hands to our mouths to feed for example. Then as get older we perform tasks that are less natural; such as sitting in chairs rather than sitting down on our haunches. We also get injured for various reasons and perform unusual movement patterns to protect the injured area – these movements can become permanent if you’re not careful.  All of these problems cause something called conditioned reflexes</span></i><i><span style=\"font-weight: 400;\">2</span></i><i><span style=\"font-weight: 400;\">; ones that our bodies have created to enable us to move to compensate for pain or unaccustomed stiffness or weakness. Our bodies were not originally designed to move in this way and so further problems can result due to the causes of these unnatural movements.  One way of identifying these causes is to be screened or tested – the resultant exercises to help with any issues can be thought of as a ‘system reboot’. Biomechanics Coaches or a Physiotherapist skilled in the science of Biomechanics could help you with this.</span></i>\n\n&nbsp;\n<h2><b>If You Could Offer The General Public One Piece Of Advice What Would It Be?</b></h2>\n<i><span style=\"font-weight: 400;\">Run how nature intended you to run, without any thought to it.  Progress your mileage slowly and let your body run freely. If you have regular or recurrent problems then look to understand why, by having an assessment of your body’s mechanics. Not necessarily a running analysis, an analysis of your body – to see if your body has the capacity to run the sort of distances and frequencies that you are doing. If it highlights correctable issues, then perform exercises to correct them and then carry on running using your previous style. Interestingly, you may find that your style changes naturally (without trying) when your body has the capacity to move differently, perhaps better. If the assessment shows that you have a structural or anatomical anomaly then you should see a coach to help you change your style to work around that anomaly, which may not be orthodox, but will work for you.  </span></i>\n\n&nbsp;\n<h3><b>Summary from Rachel</b></h3>\n<span style=\"font-weight: 400;\">So as you see Martin challenges some pretty common misconceptions about running form. If you would like to discuss any of these issues while having an opportunity to also learn practical skills to support you when coaching your running clients, why not join us for Running Biomechanics in 2020?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If you want to help your clients run faster, achieve personal bests, or perhaps just reduce their risk of injury while training for that marathon they signed up for having never run before then this one day workshop is for you.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">By the end of the day you’ll know how to…..</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Feel comfortable and confident in assessing your runners to help them gain their next PB!</span>\n\n<span style=\"font-weight: 400;\">Imagine you being known as the ‘go to PT’ for runners, even high level runners!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You will learn;</span>\n\n<span style=\"font-weight: 400;\">6 Foot Tests from the ‘Foot Posture Index’  </span>\n\n<span style=\"font-weight: 400;\">2 Calf Tests - Range &amp; Strength </span>\n\n<span style=\"font-weight: 400;\">5 Hip Tests </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Each of the above come with relevant biomechanical exercise interventions.</span>\n\n&nbsp;\n<h2>When &amp; Where Are The Upcoming Running Biomechanics Workshops?</h2>\n<span style=\"font-weight: 400;\">Running Biomechanics Workshops 2020</span>\n\n&nbsp;\n\n<b>Nottingham - </b><span style=\"font-weight: 400;\">Feb 29th or Oct 25th 10:00-4:00</span>\n\n&nbsp;\n\n<b>London - </b><span style=\"font-weight: 400;\">July 2nd 10:00-4:00</span>\n\n&nbsp;\n\n<b>Belfast  - </b><span style=\"font-weight: 400;\">Nov 15th 10:00-4:00</span>\n<h2></h2>\n<h2>What\'s the investment?</h2>\nJust <span style=\"font-weight: 400;\">£188 per person!</span>\n\n&nbsp;\n<h2>How Do I Book?</h2>\nWant to get booked on immediately? <a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Then click here and book your place! </a>\n\nif you have more questions and would like to find out more, just pop me an email at <a href=\"mailto:rachel@biomechanicseducation.com\">rachel@biomechanicseducation.com</a> with the best number to reach you on and we can get on a call and have a chat about the workshop.\n\n&nbsp;\n\n<a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\"><img class=\"aligncenter wp-image-18460 size-full\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/11/Running-Biomechanics-Myths-Martin-Haines-1.png\" alt=\"\" width=\"1225\" height=\"612\" /></a>\n\n<b><i>References</i></b>\n\n&nbsp;\n<ul>\n 	<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Burns GT, Zendler JM, Zernicke RF. Step frequency patterns of elite ultramarathon runners during a 100km road race. J Appl. Physiol (1985). 2019 Feb 1;126(2):462-468. </span></i></li>\n</ul>\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Karel Lewit. Manipulative therapy. Published by Churchill Livingstone, 2010</span></li>\n</ul>\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Martin Haines DipRGRT MCSP SRP IBAM</span></i>\n\n<i><span style=\"font-weight: 400;\">Founder and Director Brytspark Limited</span></i>\n\n<a href=\"http://www.brytespark.com\"><i><span style=\"font-weight: 400;\">www.brytespark.com</span></i></a>','The Biomechanics Of Running - Myths & Advice','','inherit','closed','closed','','18457-revision-v1','','','2024-07-16 11:26:30','2024-07-16 11:26:30','',18457,'https://biomechanicseducation.com/?p=38690',0,'revision','',0),(38691,0,'2024-07-16 11:26:30','2024-07-16 11:26:30','<h1><span style=\"font-weight: 400;\">…. And What We Can All Learn From It!!</span></h1>\n&nbsp;\n\n<span style=\"font-weight: 400;\">While most people were getting Halloween outfits sorted for themselves or their kids, I found myself in a chair, with a suction tube and a long spoon in my ear…</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I was having my ears cleaned out and it was both horrendous and incredible!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">There were so many lessons to learn from my experience that I just had to share it with you (no pictures I promise)...</span>\n\n&nbsp;\n<h2><b>Why EarWax Removal?</b></h2>\n<span style=\"font-weight: 400;\">Yes that’s right I had my ears cleansed of earwax and the experience I had was so impactful it made me cry and unable to speak (I know!!) for around an hour. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This goes all the way back to my childhood when I had numerous ear infections and experienced 2 x agonisingly painful perforated eardrums a couple of times to the detriment of my hearing. However, my hearing loss wasn’t so apparent at the time yet when I look back now I recognise how much it did indeed affected me.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">My teachers would make me sit at the front because they thought I wasn\'t listening when in fact I hadn\'t heard them. It also made to feel stupid because I didn\'t know the answer to a question because I actually hadn\'t heard it the first time and I got so sick of asking people to repeat themselves that I gave up.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Giving up asking people to repeat what they had said inevitably brought more problems and in some cases, I simply avoided certain situations.</span>\n\n<span style=\"font-weight: 400;\">There were times when they looked at me when I replied with the answer I THOUGHT was required only to be made to feel more stupid as I had guessed wrong. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Years of this can have its toll on a kid and I just accepted that I probably was pretty dumb, when you get told often enough - I mean I am certainly NOT academic since every teacher I ever has felt compelled to tell me!!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">My enjoyment of music was possibly because of all of the above and also resulted in my enjoyment for expression through dance and became (god knows how!?!?!?) a professional dancer.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I also got away with my bad hearing in my decade working as a carer with the elderly and disabled. Many of them were not so great at hearing or being academic either so we all spoke pretty loud and about basic stuff. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Anyway, over the years I gained confidence in myself but simply accepted my hearing loss as part of my poorly ears during my childhood.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then my boyfriend who uses earbuds at work suddenly lost his hearing so he found an ear clinic locally to go and get his ears checked out for excessive earwax. </span>\n\n<span style=\"font-weight: 400;\">His hearing returned immediately and he told me proudly about his MASSIVE lumps of earwax - gross eh! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">He suggested I get mine checked out…”...</span><i><span style=\"font-weight: 400;\">you never know</span></i><span style=\"font-weight: 400;\">…” he said.</span>\n\n<span style=\"font-weight: 400;\">So I soon found myself on the way. As I drove there I realised how crackly my ears are and they always buzz a bit and I often get tinnitus too which I have simply learned to live with!</span>\n\n&nbsp;\n<h3><b>The Earwax Experience </b></h3>\n<span style=\"font-weight: 400;\">The ear clinic was in a high street and had very smart clear branding with lettering that gave the impression of intelligence - don\'t ask my why it just did.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I was greeted warmly by Alan who was going to check out my ears. </span>\n\n<span style=\"font-weight: 400;\">Dressed in a way that made him look clever (again he just did). He smiled as he looked straight at me and shaking my hand and invite me inside his room. The image he gave was just perfect - I trusted him immediately! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">His room was super clean, slightly clinical, with nice artwork of the inside of an ear hanging from the wall.</span>\n\n&nbsp;\n<h3><b>SMART Goal</b></h3>\n<span style=\"font-weight: 400;\">Alan started by asking me about my REASON FOR VISIT. As I explained my lifelong hearing issues, recent degradation of hearing and other symptoms he took notes, nodding and asking a few questions for CLARITY. </span>\n\n<span style=\"font-weight: 400;\">He paraphrased to let me know he heard what I was saying. He was sympathetic, understanding and made me feel like I must be the same as so many other patents he sees on a regular basis. I wasn’t necessarily losing my hearing. </span>\n\n<span style=\"font-weight: 400;\">He explained simply what often happens in cases like my REASON FOR VISIT and that he would do his utmost to help based upon my REASON FOR VISIT. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The goal was SMART and related specifically to my RFV</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">S - Ear wax removal</span>\n\n<span style=\"font-weight: 400;\">M - Locate wax and removal can be measured by extracting it.</span>\n\n<span style=\"font-weight: 400;\">A - Alan’s training, experience and equipment meant he felt it was achievable as he stated.</span>\n\n<span style=\"font-weight: 400;\">R - Realistically Alan had such a high success rate he promised free treatments if it wasn’t possible which showed confidence that the goal was realistic and he has integrity </span>\n\n<span style=\"font-weight: 400;\">T - Alan regularly does each ear in 10 minutes but professionally allows an hour per appointment giving us both a suitable time limit for the goal</span>\n\n&nbsp;\n<h3><b>The Procedure</b></h3>\n<span style=\"font-weight: 400;\">Alan explained all of the equipment in the room and what he would be doing step by step. This gave me absolute clarity and comfort in what to expect since there was some mild anxiety about what this was going to entail. </span>\n\n<span style=\"font-weight: 400;\">First, he asked if I would like to see what he could see as he looked in my ears. He could show me a magnified version on the screen in front of me.</span>\n\n<i><span style=\"font-weight: 400;\">“OH Yes please!”</span></i>\n\n<span style=\"font-weight: 400;\">I replied eager to understand my body better. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OMFG!!!! Can I say that in a blog? - apologies for the profanity but the sight that came into view on the screen was literally something out of a horror show….dark, grungy, cloggy, brown/black, matted awful horrid earwax! </span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">“I never realised it was that colour</span></i><span style=\"font-weight: 400;\">?” I said. Alan replied “</span><i><span style=\"font-weight: 400;\">oh this wax has been here for years and years, compacted down on top of more and more, so it becomes hard and dark and very difficult to remove by yourself”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Yet he seemed really confident he could remove it. </span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">PLEASE GET IT OUT NOW!!!</span></i><span style=\"font-weight: 400;\"> My mind screamed! I was now horrified, glad Alan had made me feel trust in him when I realised the horrific truth about what I was hiding in my ears all along!</span>\n\n&nbsp;\n<h3><b>Reality</b></h3>\n<span style=\"font-weight: 400;\">He explained it might feel tender at times as he might need to scrape away at my funky old ear wax and to let him know so he could ease off if it did. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I leaned my head to one side and he started by using a machine that I can only describe as a being like a dehumidifier with a very narrow suction tube with a thinker see-through tube connecting them. </span>\n\n<span style=\"font-weight: 400;\">The suction kicked on once he switched it on and was loud in my ear but it was kinda nice to think he would be pulling that sucker out of my poor ear. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Small glugs of brown sludge scooted up the tube, the sucking sound was weirdly satisfying as I imagined what it was removing. He would swap between the sucker and a teeny weeny very long-handled spoon thing that he used to scrape the sides with the help of a metal cone thing for positioning. </span>\n\n<span style=\"font-weight: 400;\">I meditated</span>\n\n<span style=\"font-weight: 400;\">However 30 minutes later he was still at it! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">PHEW!! Even Alan confessed that this was a tough set of ear sludge. YUCK!</span>\n\n<span style=\"font-weight: 400;\">He sprayed olive oil in and started the other ear while the first one had a soak to loosen off.</span>\n\n<span style=\"font-weight: 400;\">All the time he is soothing me with confidence in his ability to remove what was beginning to feel like a small alien life inside my ears. </span>\n\n<span style=\"font-weight: 400;\">The second ear began to feel sore and I had to ask him to stop for a break so he went back to the first ear. He sprayed oil in then changed back to the first ear.</span>\n\n<span style=\"font-weight: 400;\">10 minutes more this side and suddenly it was like he had experienced something wonderful as he held proudly a large clump of disgusting ear wax the size of a squished olive!! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Jeeeeeezee!! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This just seemed to froth us both up into a determined frenzy to get the other side completely clear! </span>\n\n<span style=\"font-weight: 400;\">Scraping, sucking, scraping away and it was soooo tender but he was just as desperate to remove it as I was. He dug and scraped and sucked and FINALLY…..</span>\n\n<span style=\"font-weight: 400;\">10 more minutes later, totalling 1 hour altogether, the second alien appeared stuck to the end of his suction tube! No less disgusting either! </span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">“WOW” </span></i><span style=\"font-weight: 400;\">Alan exclaimed </span><i><span style=\"font-weight: 400;\">“This normally takes around 10 mins per ear &amp; yours is probably the second toughest ear wax removal I have done in my career! </span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ah the honour! </span>\n\n&nbsp;\n<h3><b>My Life Changed In That Moment</b></h3>\n<span style=\"font-weight: 400;\">Total elation first, then wait what sorry your shouting Alan, ssshhhhh WHOAH Hang on a minute why do I want to cry? It was THAT painful but, just a minute, I can actually hear crystal clearly! Like TURN THE SOUND DOWN FFS!!</span>\n\n<span style=\"font-weight: 400;\">I was smiling like a kid trick or treating with their pumpkin bursting with sweets already</span>\n\n<span style=\"font-weight: 400;\">My face was aching from smiling as I shook Alan’s hand vigorously, he was smiling too and I think he understood because as I was leaving saying thank you over and over I was almost crying, overcome with the joy of sound.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">And then I was outside in the street with everyone walking around as if no miracles had occurred, like it was another normal day, shopping and MAKING SO MUCH FREAKIN NOISE!!! JEEEZE SHHHHHHHHH EVERYONE!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then there were tears as I stumbled back to my car due to the amplification of my sense altering my balance somehow.</span>\n\n<span style=\"font-weight: 400;\">Unable to call my boyfriend because I knew I wouldn\'t be able to speak and because of the hyper sensitivity of my ears. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I drove home smiling</span>\n\n<span style=\"font-weight: 400;\">I had to turn my stereo down</span>\n\n<span style=\"font-weight: 400;\">I enjoyed sounds </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Finally I did call my boyfriend and had to put him on loud speaker because my hearing was so sensitive against the phone. I filled up again as I described my experience.</span>\n\n&nbsp;\n<h2><b>What Lessons Can We Learn From This?</b></h2>\n&nbsp;\n<h3><b>Tip One - Subject Lines</b></h3>\n<span style=\"font-weight: 400;\">Firstly email headers are vital to encouraging your followers to actually be motivated to open &amp; read what you have to say, so we are constantly having to come up with interesting titles. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Mine has relevance because of the time of year and also an experience I had that taught me several things about my own business.</span>\n\n<span style=\"font-weight: 400;\">By relating to a current event, you enter the conversation people are already having</span>\n\n&nbsp;\n<h3><b>Tip Two - Ask For Testimonials</b></h3>\n<span style=\"font-weight: 400;\">Always ask for feedback at the point when you see your clients joy at feeling successful! Ask them to answer a few questions on camera or to take 2 minutes to write down how they are feeling and why WHILE they are in that state or emotion. I would have literally sold this experience to anyone who asked me at this moment I wanted to </span><i><span style=\"font-weight: 400;\">scream</span></i><span style=\"font-weight: 400;\"> from the rooftops (see what I did there?) how amazing it was! </span>\n\n&nbsp;\n<h3><b>Tip 3: The Experience Matters</b></h3>\n<span style=\"font-weight: 400;\">What’s the first impression someone gets when they walk into your facility? From the look, the smell, to how they are greeted and everything in between. </span>\n\n&nbsp;\n<h3><b>Tip 4: Do Your Prices Reflect The Value?</b></h3>\n<span style=\"font-weight: 400;\">At £40 per ear, for what normally takes 10 minutes, you might think that sounds expensive.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">But it’s not about the time I was there, even though I used my full hour. It\'s about the value the result brings.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">£80 for that feeling I talked about… worth it EVERY time! I’d pay it again tomorrow! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What results do you get your clients? Think about that? Helping people move better, allows them to play with their children pain free… that’s worth a lot of money!</span>\n\n&nbsp;\n<h3><b>Tip 5: Set Expectations</b></h3>\n<span style=\"font-weight: 400;\">One of the biggest reasons people get upset with a service is because their understanding of what results they can get are not realistic. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">“I thought I was going to lose 3 stone in 3 days?”</span>\n\n<span style=\"font-weight: 400;\">It’s your job to make sure the expectations are clear and realistic. </span>\n\n&nbsp;\n<h3><b>Tip Three</b></h3>\n<span style=\"font-weight: 400;\">Be careful what you tell someone</span>\n\n&nbsp;\n<h3><b>Tip Four</b></h3>\n<span style=\"font-weight: 400;\">Get your earwax checked!</span>\n\n&nbsp;\n\n<hr />\n\n<h1 style=\"text-align: center;\">Are You Ready To Help Your Clients Move More Freely?</h1>\n<h3 style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\">Click here if you would like to find out more about the Biomechanics Coach Diploma and let\'s have a chat</a></h3>\n&nbsp;\n\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter size-full wp-image-10836\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why.png\" alt=\"\" width=\"1225\" height=\"612\" /></a>\n\n&nbsp;','My Horrific Halloween Earwax Experience','','inherit','closed','closed','','18287-revision-v1','','','2024-07-16 11:26:30','2024-07-16 11:26:30','',18287,'https://biomechanicseducation.com/?p=38691',0,'revision','',0),(38692,0,'2024-07-16 11:26:30','2024-07-16 11:26:30','<h2><b>Are You REALLY Committed To Your Professional Development?</b></h2>\n<span style=\"font-weight: 400;\">There is always one thing great coaches have in common…</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They NEVER stop learning!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They never assume they know everything. The seek out experts, learn and grow… continuously.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They are great coaches BECAUSE they are great students!</span>\n\n&nbsp;\n<h2><b>When’s Your Next Course Booked?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">When we speak with most personal trainers, sports therapists, sports coaches etc, they often have some course or workshop that they want to go on, but for whatever reason haven’t actually booked.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They KNOW it will improve their skills, they KNOW it will help their clients, they KNOW it will help their business, but they just don’t “...</span><b><i>find the time...</i></b><span style=\"font-weight: 400;\">” to research it more, or to simply sign up.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Where have you heard that excuse before eh?…. Oh yeah… your clients that don’t do what YOU ask them to after your sessions!! Right?!?!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It’s scary investing in yourself. we get it! BUT investing in yourself is the greatest thing you can do. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You see,......YOU are the only <em>limit</em> to your success</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">By improving yourself, you get to increase the potential that YOU are able to reach.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">There are 2 types of development that we believe are key to all coaches...</span>\n\n&nbsp;\n\n&nbsp;\n<h2><b>On-Going Personal Development</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">We are big believers that coaches should ALWAYS be developing themselves. There should be on going, daily / weekly plan for personal development and education, like listening to podcasts and reading books.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We know that finding time can feel really challenging. You have those early mornings, split shifts, late nights and still a ‘to do’ list a month long, right? And that’s without your down time being scheduled in. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Actually one of the biggest reasons coaches don’t do this comes down to the fact it’s not scheduled into their diary. So here is a small tip, make sure your development time is booked in. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If you drive to work, switch off the music and listen to podcasts or a book.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Don’t be the client who can’t FIND the time to exercise.</span>\n\n&nbsp;\n\n&nbsp;\n<h2><b>The One Big Course</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">For us, there should be at least one big skill development project each year.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Doing one course or workshop, that really pushes you, that challenges you, that helps you really grow as a coach.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">When it comes to the one big course that could change your business into one that actually finally serves YOU… </span>\n\n<span style=\"font-weight: 400;\">Well, this is more of a decision to take action and book on!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It’s time you were a good client! It’s time you MADE the time to invest in yourself. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You are asking people to invest in you and yet you aren’t willing to invest in coaching yourself. How do you think you are going to sell coaching if you aren’t willing to invest in it yourself?</span>\n\n&nbsp;\n<h2><b>Stop Putting It Off</b></h2>\n<span style=\"font-weight: 400;\">We have spoken to a lot of coaches this year who have told us…</span>\n\n<span style=\"font-weight: 400;\">“I am definitely going to do this <em>at some point”</em></span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We know that those people very rarely actually make the leap and do it. In fact, we often see or speak to them a year or 2 later and they haven’t done any further development and guess what… they’re exactly where they were before. Still not entirely happy but still wanting a different result.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Doesn’t that remind you of the person who complains about their weight, or their injury, but does nothing to actually fix it?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Either do something about it, or stop complaining. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Agreed?</span>\n\n&nbsp;\n<h2><b>2020 Personal Trainer Goals</b></h2>\n<span style=\"font-weight: 400;\">Just like you set goals with your clients, we want you to set a goal for you to achieve next year for when it comes to your development. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If it’s to do a course, which course? </span>\n\n<span style=\"font-weight: 400;\">Go sign up to it now!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Once you’ve made a decision, go and commit to it right now.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Don’t leave it till next week… or we both know that it will never happen. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Sign up to it now! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Go look at their website, click the button that says find out more or sign up and take action!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If the company is anything like us, there are various different ways you can pay for the course. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So today’s post has really, hopefully, been a bit of a kick up the backside for those of you who haven’t been learning and growing recently.</span>\n\n&nbsp;\n<h3><strong>Your Challenge</strong></h3>\n<span style=\"font-weight: 400;\">In fact, the challenge we are going to leave you with is this…</span>\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 minutes of personal development each day - podcasts, reading, watching - anything that is going to help you develop as a coach. Book it into your diary… now! If you are going to listen to podcasts, go download them and line them up for your car journey. Download an audio book. </span></li>\n 	<li style=\"font-weight: 400;\">Book on to one BIG course that is going to really take your skills to the next level. (Remember, if it scares you, it means it’s probably a good thing to do.. Easy courses… won’t push you to grow.)</li>\n</ol>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now obviously we would love for the big course you do to be ours. We know it might not be and thats ok. We want all coaches to be developing themselves and our courses aren’t for everyone.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However, for some of you, our Biomechanics Coach Diploma will be exactly what you need. So we have a bit of info and a promise for you...</span>\n\n&nbsp;\n<h2><b>The Biomechanics Education Promise</b></h2>\n<span style=\"font-weight: 400;\">We are going to make you a promise here, so open up your diary …. Yes right now...... waiting…. Ok so for those of you who have been meaning to book on for AGES see listed below options at ALL price points. So no matter what you feel comfortable with there is always an option for you to experience our training.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The Promise?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We ALWAYS promise you will get value, quality and skills that you can apply immediately into your business. We promise standards that are of the highest level in our industry because YOUR classroom experience is of utmost importance to us. We passionately care about your experience and we have a vested interest in your success. We can help more people through YOU.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So we are on the lookout for brand bearers who care, representatives of the intrinsic biomechanics &amp; iMoveFreely programmes to continue to grow our community of phenomenal professionals whose confidence does not exceed their skill set but DOES shine out in their facility. </span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Don’t just take my word for it though, have a look at what these guys have to say about it:</span></h3>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">“</span><i><span style=\"font-weight: 400;\">The iMoveFreely® programme changed the way that I teach every class &amp; client. I put this information into my Fitness Pilates, FFY &amp; Conditioning programmes to help my clients improve their movement &amp; prevent injury. </span></i><b><i>IT IS THE BEST COURSE THAT I HAVE EVER BEEN ON!” </i></b>\n\n<b>Jayne Nicholls Director Group X Training Ltd</b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">Hello Rachel,</span>\n\n<span style=\"font-weight: 400;\">Just wanted to say thank you so much for all of your help and support through doing the Biomechanics Diploma.</span>\n\n<span style=\"font-weight: 400;\">It has truly and honestly changed my life for the better.</span>\n\n<span style=\"font-weight: 400;\">When I signed up I was in a situation of being unsure where to take my business or whether to give up all together.</span>\n\n<span style=\"font-weight: 400;\">Doing the course has not only expanded my knowledge and given an increased skill base, but also totally lifted the work to another level! It’s helped with personal and business growth.</span>\n\n<span style=\"font-weight: 400;\">I have had support and access to services via the Biomechanics community which in 2 months has expanded my business, which is incredible.</span>\n\n<span style=\"font-weight: 400;\">The future is looking a lot more promising!</span>\n\n<span style=\"font-weight: 400;\">It’s instilled faith, confidence, excitement and a passion for the work I do, helping people to achieve their goals, and be even better versions of themselves.</span>\n\n<span style=\"font-weight: 400;\">It really is a supportive helpful, interesting community of people and further training. As long as I listen and do the work, there’s no reason why great things can’t be achieved!</span>\n\n<span style=\"font-weight: 400;\">Will highly recommend to others &#x1f601;</span>\n\n<b>Louise Pitt</b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">Gosh!! Thanks so much Rachel for amazing feedback super helpful!,</span>\n\n<span style=\"font-weight: 400;\">What a great way to start the New Year! It has been a truly wonderful course, have learnt so much and so grateful for all the teams support. Having opened my Pilates studio in September I felt a bit overwhelmed with everything, thank you for your patience and  giving me the extra time to complete my case studies, and yes can use them no worries.</span>\n\n<span style=\"font-weight: 400;\"> For sure will keep in touch, as you said this is just the beginning!! Looking forward to seeing you hopefully in June for the workshop, and looking forward to the next step L4 lower back.</span>\n\n<span style=\"font-weight: 400;\"> Have a great day, you have made mine!</span>\n\n<b>Lucia xxx</b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">Hi Rachel!</span>\n\n<span style=\"font-weight: 400;\">Firstly I wanted to thank you for a fab couple of days.  Really buzzing from it, and already thinking about how I will use it going forward.  I can\'t wait to start putting it into practice, and for the next workshop!</span>\n\n<span style=\"font-weight: 400;\">Thanks again, and see you next month.</span>\n\n<b>Tracy Swindell</b>\n\n<b>(I left a commercial gym &amp; doubled my salary in year 1 and predict triple year 2)</b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">You are such an amazingly passionate and inspiring lady I feel so lucky to have picked this course, and even more lucky to have you delivering it. </span>\n\n<span style=\"font-weight: 400;\">After spending those 2 days in the class taking in what I can, I actually leave feeling not just more knowledgeable but more enthusiastic about life in general, and I think that\'s all down to you. </span>\n\n<span style=\"font-weight: 400;\">I\'m not a very confident person at this time in my life but you put me at ease, you don\'t just rush through it you make time for everyone. Your always more than happy to be challenged on anything. </span>\n\n<span style=\"font-weight: 400;\">You\'ve got some teaching techniques that just work for everyone, understanding of where people are at, and give an explanation in a way that\'s suited to the individuals needs. </span>\n\n<span style=\"font-weight: 400;\">It\'s clear to see that you literally love, live and breathe what you do. </span>\n\n<span style=\"font-weight: 400;\">How you do what you do and make time for so many people, your drive and passion is just mind blowing, and i\'ll say again, truly inspiring. </span>\n\n<span style=\"font-weight: 400;\">For myself moving forward in life this course is probably the best thing I had ever done, so lucky that I didn\'t miss out on this. Thank you for all you do Rachel </span>\n\n<b>Tommy Berrabe </b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">Hi Rachel</span>\n\n<span style=\"font-weight: 400;\">I just wanted to thank you for your time and expertise over this weekend. You have invaluable knowledge but deliver the training in a practical way to suit the learners on the course (underpinned by the manuals) and at a level to suit all, whilst achieving the standards you require. The environment was informal, yet the emphasis on professionalism extremely high. The pace matched the needs of the whole group, giving time to ask questions and ponder on the new skills and knowledge and your method of questioning ensures learners are thinking critically and independently. </span>\n\n<span style=\"font-weight: 400;\"> </span>\n\n<span style=\"font-weight: 400;\">For me personally, it has reiterated key points from the Biomechanics Trainer workshop and given me plenty of practical tips to develop my business further. This was exactly what I wanted to achieve from the course having noticed that I am not quite getting the results I think intrinsic biomechanics can offer my clients and their perception of the service provided is not always accurate. </span>\n\n<span style=\"font-weight: 400;\"> Looking forward to the next workshop :) </span>\n\n<span style=\"font-weight: 400;\"> Thanks again,</span>\n\n<b> Becky Eagling</b></blockquote>\n&nbsp;\n<blockquote><span style=\"font-weight: 400;\">I have been meaning to drop you an email. Myself and my clients have been buzzing with the remarkable improvements the screens and releases etc have achieved. </span>\n\n<span style=\"font-weight: 400;\">I have 1 client who has been struggling with a grumbly SIJ issue every time she squats or deadlifts. 10 days of 4Sign release and now squatting and deadlifting without any problems! </span>\n\n<span style=\"font-weight: 400;\">My Osteopath has been very interested in the courses and I wouldn\'t be surprised if she signs up for a course at some point.</span>\n\n<span style=\"font-weight: 400;\">Really looking forward to the next courses to build on the skills.</span>\n\n<b>Jason Howard</b></blockquote>\n<span style=\"font-weight: 400;\">  </span>\n<h2><b>Are You Ready To Commit To Improving Your Service?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Introducing you to the Biomechanics Coach Diploma...</span>\n\n<span style=\"font-weight: 400;\">Our Groundbreaking Diploma in Biomechanics Coaching is bridging the gap between the exercise and medical worlds.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It continues to have a reputation for giving personal trainers a much deeper understanding of the body and movement with evidence-based assessment skills for every joint in the body and all of the 3 subsystems including myofascial, skeletal and neural.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We enable learners to improve their anatomy knowledge &amp; interdisciplinary communication skills while introducing you to a fast-growing network of diverse professionals to gain second and third opinions from allowing you to become the confident practitioners we know you can be. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">For those who also have an Exercise Referral Qualification we can upgrade you to Level 4 LBP with a few</span><b> extra exams</b><span style=\"font-weight: 400;\"> BUT this is not a requirement for gaining the Diploma in Biomechanics Coaching nor accessing it on as a stand-alone.</span>\n\n&nbsp;\n<h2><strong>SPECIAL OFFER - Ends December 16th 2019</strong></h2>\n<span style=\"font-weight: 400;\">Secure your spot for one of our 2020 diplomas before Dec 16th 2019 and you\'ll also get a special offer...</span>\n<h3>Option 1: Payment Plan Option - Total Investment = £2397</h3>\n<span style=\"font-weight: 400;\">£150 x 15 + 1 X £147 (Ends Jan 2021)</span>\n\n<span style=\"font-weight: 400;\">You get a goodie bag (including Wolverson lacrosse ball, resistance band, foam roller, iMoveFreely bag, colouring anatomy book)</span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\"><strong>Option 2: Pay in Full</strong> </span>- Total Investment = £2397 + BONUSES</h3>\n<span style=\"font-weight: 400;\">You get a goodie bag as above <em>AND a 12 months IBA Membership worth £432</em></span>\n<h3>- Total Investment = £2397</h3>\n<span style=\"font-weight: 400;\">(inc clothing, online courses, portal, videos, resources and 4 extra face to face workshops etc)</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">These courses are already filling up so do not hesitate, do not miss out because you simply don’t take action. <a href=\"https://biomechanicseducation.clickfunnels.com/tell-me-more\">Click here to register your interest and chat with one of the team!</a></span>\n\n&nbsp;\n<h3><b>NOTTINGHAM <span style=\"color: #ff0000;\">(50% places already sold)</span></b></h3>\n<b>FRI-SUN </b>\n\n<span style=\"font-weight: 400;\">Mar 10th-12th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Apr 17th/19th Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">May 16th/17th Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">June 20th Exam </span>\n\n&nbsp;\n<h3><b>BELFAST </b></h3>\n<b>FRI-SUN</b>\n\n<span style=\"font-weight: 400;\">Apr 3rd-5th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Jun 12th-14th Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Oct 16th/17th Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">Nov 13th Exam </span>\n\n&nbsp;\n<h3><b>LONDON  <span style=\"color: #ff0000;\">(50% places already sold)</span></b></h3>\n<b>WED-FRI</b>\n\n<span style=\"font-weight: 400;\">Apr 22nd-24th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">May 20th-22nd Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Jun 18th/19th Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">July 30th Exam</span>\n\n&nbsp;\n<h3><b>SCOTLAND - AUGUST START</b></h3>\n<b>FRI-SUN </b>\n\n<span style=\"font-weight: 400;\">Aug 7th-9th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Sept 11th-13th Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Dec 4th/5th Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">Jan 2021 TBC</span>\n\n&nbsp;\n<h3><b>NOTTINGHAM - SEPTEMBER START</b></h3>\n<b>FRI-SUN</b>\n\n<span style=\"font-weight: 400;\">Sept 4th-6th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Oct 2nd-4th Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Oct 30th/31st Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">Nov 21st Exam </span>\n\n&nbsp;\n<h3><b>LONDON - SEPTEMBER START</b></h3>\n<b>WED-FRI</b>\n\n<span style=\"font-weight: 400;\">Sept 23rd-25th Pelvic Spine Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Oct 21st-23rd Shoulder, Knee/Foot Biomechanics Workshop</span>\n\n<span style=\"font-weight: 400;\">Nov 19th/20th Low Back Health Workshop </span>\n\n<span style=\"font-weight: 400;\">Dec 10th Exam </span>\n\n&nbsp;\n\n<b>If you are ready to invest in yourself then we want you to take action now. <a href=\"https://biomechanicseducation.clickfunnels.com/tell-me-more\">Click here, enter your details and let’s connect on the phone to see if this is the right programme for you. </a></b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">P.S. If you’re scared about going onto a course, it\'s ok. Pushing ourselves out of our comfort zones is scary. It’s a sign that you are doing something that is good for you!</span>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"https://biomechanicseducation.clickfunnels.com/tell-me-morea73nqyqr\">CLICK HERE to go and register your interest and request a call back from one of the team!</a></span></h2>\n&nbsp;','Be A Great Coach By Being An Even Better Student','','inherit','closed','closed','','18161-revision-v1','','','2024-07-16 11:26:30','2024-07-16 11:26:30','',18161,'https://biomechanicseducation.com/?p=38692',0,'revision','',0),(38693,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<span style=\"font-weight: 400;\">Whether it’s getting that “Insta Butt” (yes that’s a thing), building strength and power for rugby, or just simply building up an awesome amount of total body strength, the deadlift is a vital component of any programme.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We have certainly discussed the Squat for some time now here at Biomechanics Education Academy and across all our social media platforms we have given you tips, maybe some new ideas and information on how to work out the best way to squat for you. We even delivered you guys a free squat seminar at HQ!</span>\n\n&nbsp;\n\n<span style=\"color: #ff0000;\"><i><span style=\"font-weight: 400;\">By the way, we are running another FREE SQUAT SEMINAR Nov 2nd 3-5pm in Nottingham - just send me an email to <a href=\"mailto:rachel@biomechanicseducation.com\" target=\"_blank\" rel=\"noopener noreferrer\">rachel@biomechanicseducation.com</a> with your name, email, contact number, profession &amp; reason for coming.</span></i></span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Due to the results people are reporting in their squatting movement we are now getting inundated with new questions and one of those questions is...</span>\n\n&nbsp;\n<h2><b>What Is The Best Way To Deadlift?</b></h2>\n<span style=\"font-weight: 400;\">So to begin with, as we did with the squat, we will analyse this movement, try to understand its benefits, consider the contraindications and then explore the </span><span style=\"font-weight: 400;\">best questions </span><span style=\"font-weight: 400;\">to understand if the exercise is right for us or not. And if the deadlift is deemed to fit into your programming, which variation and why?</span>\n\n&nbsp;\n<h2><b>What Is The Deadlift?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">The term dead-lift came about from the fact that it is a ‘lift’ of a ‘dead’ weight from the floor. In other words, unlike the squat there is no rebound effects from the descent to initiate the ascent because the move starts from the floor as a dead weight.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It also requires the lifter to be in a certain amount of hip flexion (style dependent) that requires a). good hip mobility b). a rigid controlled trunk to stabilise the spine &amp; shoulders during the lift</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So yet again, like the squat, it is a fundamental movement in life to move things from the floor. Imagine moving a chair from one area to another, you might hold the seat with both hands either side and lift it from a dead-weight to move it across the room. A chair, however, requires less range and likely holds considerably less kilos than the kind of deadlifts we see a powerlifter doing in a gym/competition and with a barbell for example!</span>\n\n&nbsp;\n<h2><b>Why Do Deadlifts As An Exercise?</b></h2>\n<span style=\"font-weight: 400;\">The deadlift requires predominantly, hip extension to initiate the lift from the floor. So we hinge forwards into a flexed hip position, take hold of the bar and stiffen the spine into a position that allows us to lift the deadweight. This is often one of the heaviest lifts we are physically able to perform since the hip extensors are, or should be, one of our most powerful muscle groups, predominantly the gluteus maximus that runs across the back of the hip. With a little help from the hamstring group that runs from the bottom of the hip (ischial tuberosity), to the back of the knee (tibia).</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now, these muscles are used for all sorts of movements other than simply lifting a load off the floor, they contribute to propelling us forwards, the hamstrings flex the knee and also cushion us along with the buttocks (gluteus maximus) when we sit.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This mention of sitting is likely one of the contributing factors to why we may need to work these muscles more than we may have done in the past. We spend a lot of time sitting bent over our computers or watching TV sitting on them thus making them more and more redundant. This also means that when we want to use them they appear ‘lazy’ and under worked….because…..well they are!</span>\n\n&nbsp;\n<h3><b>Insta Butts!</b></h3>\n<span style=\"font-weight: 400;\">The posterior hip muscles have also become quite an aphrodisiac these days (apparently) thanks to Instagram and maybe Kim Kardashian. However many are resorting to surgery to achieve the fashionably large buttocks when simply lifting weights and eating well consistently can do this naturally.</span>\n\n&nbsp;\n<h2><b>The Deadlift Variations </b></h2>\n<span style=\"font-weight: 400;\">Now similar to the squat again there are going to be deadlift variations that suit certain genetics better due to joint angle variations etc. So when considering which one to use injury history, genetics and the goal are obviously to contribute to the one/s you choose for your client...</span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Standard Deadlift</span></h3>\n<span style=\"font-weight: 400;\">Possibly the most commonly used because you simply have a midfoot stance, bend the knees, stiffen the spine &amp; lift, like a kind of bent over squat. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A lower risk by comparison to following examples in terms of joint ranges &amp; force of load (kilo dependant of course). </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The quads help out with the bend at the knee on this one similar to when we squat. The difference is the extra load on the spine extensors due to a greater forward flexion of the hip. More range, more risk but more benefit!</span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Romanian Deadlift</span></h3>\n<span style=\"font-weight: 400;\">Also known as RDL this variation is generally performed with less knee flexion thus requiring more range at the hip. This will of course therefore give more work across that joint &amp; less across the knee into the quads. </span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Rack Pulls</span></h3>\n<span style=\"font-weight: 400;\">This is in this blog since the joint actions and areas worked are fundamentally the same as in a deadlift. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However here we simply pull from the rack and replace for each each rep - Less working range means less risk so someone learning this movement </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OR</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Those concerned about lifting from the floor might consider this as an alternative to the deadlift.</span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Stiff Leg Deadlift</span></h3>\n<span style=\"font-weight: 400;\">My favourite! This movement, exactly as it suggests, requires the lifter to keep a straight &amp; stiff leg / knee - It results in a much bigger ROM on hamstrings due to a bigger knee angle. </span>\n\n&nbsp;\n<h3><span style=\"font-weight: 400;\">Sumo Deadlift</span></h3>\n<span style=\"font-weight: 400;\">My least fav possibly due to my pelvic geometry. Performed with very wide foot stance like a sumo wrestler would stand with a wide foot position to avoid being toppled over by their opponent. This style of lifting a weight is often seen in powerlifting since this wide foot/knee position means the lifter is closer to the floor, thus leaving less range required to pull the weight from the floor. It also has less forward flexion at the hip thus loading the lower spine with slightly less range. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So the use of variations likely came about due to the risk factors a true deadlift can impose and to make the competition of lifting as much weight as possible from the floor easier. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Each can have varying degrees of range at an individual\'s joints - hip, knee and ankle as described above.</span>\n\n&nbsp;\n\n<b>Summary </b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So while it is an exercise that is often generalized we can see here how the variations can differ quite a bit. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You need to look at your client, assess their goals and their needs, look at what movements they need to create in their sport, als consider any joint limitations and then make a decision on which style of deadlifts most suit their programme and intrinsic biomechanics.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then, as we did with the squat, we can look out how using the Biomechanics Coach system we can see improvements in the deadlift by helping them move better. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">For a much more extensive educational read please please read this by Greg Nuckols who is FANTASTIC at giving much more detail and evidence around the details of the deadlift for those wanting more ...</span>\n\n<a href=\"https://www.strongerbyscience.com/how-to-deadlift/\"><span style=\"font-weight: 400;\">https://www.strongerbyscience.com/how-to-deadlift/</span></a><span style=\"font-weight: 400;\"> </span>\n\n&nbsp;\n\n<hr />\n\n&nbsp;\n<h2 style=\"text-align: center;\">Ready To Help Your Clients Move Better &amp; More Freely?</h2>\n<h3 style=\"text-align: center;\"><span style=\"color: #3a9bfc;\"><a style=\"color: #3a9bfc;\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\">If You’re Ready To Add The Biomechanics Coach System To Your Skillset Then Click Here!</a></span></h3>\n<img class=\"aligncenter size-full wp-image-17664\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/10/Communication-Skills-For-Personal-Trainers-Biomechanics-Coach-1.jpg\" alt=\"\" width=\"2766\" height=\"1312\" />','The Deadlift - Which Variation Is Right For You?','','inherit','closed','closed','','17991-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17991,'https://biomechanicseducation.com/?p=38693',0,'revision','',0),(38694,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h1><b>The Cossack Squat</b></h1>\n&nbsp;\n\nThe purpose of this blog is to analyse this movement (that was new to me only a couple of years ago!) so we can better understand any benefits or challenges of moving in this way.....\n\n&nbsp;\n\nhttps://youtu.be/4YZqwufM5Jk\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So my confidence in performing this movement dissipated the very first tried it because</span><span style=\"font-weight: 400;\"> it didn’t come naturally first time </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Why not? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Because I had never DONE it before! There was no proprioception set up, no memory of that movement or positioning &amp; certainly not in that combination. Also I am anteverted at the hip joint. This means my genetic structure where the head of the femur sits in the acetabulum is more internally rotated that most hip joints. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I tried a couple of sets, 1 really slowly to feeeel the movement, get the pattern in place &amp; to give my brain something to use. My final set being faster &amp; far more fluid &amp; efficient. </span>\n\n&nbsp;\n<h2><b>Why Do The Cossack Squat Movement?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Let’s start by analysing the movement/s first, look at joint actions &amp; this way we can technically understand the benefits for our client’s in more detail.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The movement is an asymmetrical lower body action....</span>\n\n<span style=\"font-weight: 400;\">The first basic actions in the descent are …</span>\n<ul>\n 	<li><span style=\"font-weight: 400;\">Hip Flexion </span></li>\n 	<li><span style=\"font-weight: 400;\">Knee Flexion </span></li>\n 	<li><span style=\"font-weight: 400;\">Ankle Dorsi Flexion </span></li>\n</ul>\n<span style=\"font-weight: 400;\">So the prime movers must be... </span>\n<ul>\n 	<li><span style=\"font-weight: 400;\">Hip Extensors - Eccentric</span></li>\n 	<li><span style=\"font-weight: 400;\">Knee Extensors - Eccentric</span></li>\n 	<li><span style=\"font-weight: 400;\">Ankle Dorsi Flexors - Eccentric</span></li>\n</ul>\n&nbsp;\n\n<span style=\"font-weight: 400;\">During the ascent, the prime movers must therefore be...</span>\n<ul>\n 	<li><span style=\"font-weight: 400;\">Hip Extensors - Concentric </span></li>\n 	<li><span style=\"font-weight: 400;\">Knee Extensors - Concentric</span></li>\n 	<li><span style=\"font-weight: 400;\">Ankle Dorsi Flexors - Concentric</span></li>\n</ul>\n<span style=\"font-weight: 400;\">The benefits here are clear for those wanting to strengthen, develop &amp; condition these particular muscle groups it’s a great move! </span>\n\n&nbsp;\n<h2><b>What Else Is The Cossack Move Good For?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">In this particular version being demonstrated see how wide the femur is in relation to the pelvis. This can help with mobility OR in fact hinder if hip mobility is inhibited in some way, as with my example above - femoral ante version.</span>\n\n<span style=\"font-weight: 400;\">Also, the depth being shown can have a similar effect at the ankle for those wanting more joint range here but could also create a problem when trying it out if the Subtalar Joint is stiff of limited by Plantar flexors lacking range. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Clearly there is a very wide stance which certainly gives a wider base however the side shift creates an asymmetrical load through the system. This is still while balancing in 2 small points of contact (the feet) so any instability can transfer up from the feet while also down from the upper body. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The KB adds a ‘counter balance’ as the body weight shifts back at the hips, the KB is forwards as a counter to it. </span>\n\n&nbsp;\n<h2><strong>Variations Of The Cossack</strong></h2>\n<span style=\"font-weight: 400;\">Speed made a big difference for me during this move. </span>\n\n<span style=\"font-weight: 400;\">Take another look at my hip, knee &amp; ankle joints during the slow version than the faster version. </span>\n\n<span style=\"font-weight: 400;\">What can you see happening….? </span>\n\n&nbsp;\n\nhttps://youtu.be/4YZqwufM5Jk\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">In summary, I would suggest this is an advanced movement &amp; likely particularly difficult for those lacking hip or ankle mobility. </span>\n\n<span style=\"font-weight: 400;\">It’s an alternative to regular sagittal plane lunging &amp; squatting for leg strength development.</span>\n\n<span style=\"font-weight: 400;\">While it might appear to be a frontal plane action, the joint actions are clearly still relatively sagittal event though we have widened the base through the frontal plane. </span>\n\n<span style=\"font-weight: 400;\">It will limit the kilos a lifter might add though due to the challenge of balance, the asymmetry, with weight being loaded through one leg at a time &amp; held in the hands.</span>\n\n<span style=\"font-weight: 400;\">Weight free it might be a cool addition to a mobility drill!</span>\n\n&nbsp;\n\nChallenge Yourself...\n\n<span style=\"font-weight: 400;\">Send us a video or tag Biomechanics Education in a video on Facebook or Instagram.</span>\n\n&nbsp;\n<h3>Future Movements We Can Break Down</h3>\n<span style=\"font-weight: 400;\">Are there any moves or exercises you would like us to analyse in a future blog? </span>\n\n<span style=\"font-weight: 400;\">If so leave a comment below or send me a message/email....info@biomechanicseducation.com</span>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Help Your Clients Move Better &amp; More Freely?</h2>\n<h3 style=\"text-align: center;\"><a href=\"https://www.biomechanicseducation.com/biomechanics-coach-diploma-2/\" target=\"_blank\" rel=\"noopener\">If You\'re Ready To Add The Biomechanics Coach System To Your Skillset Then Click Here!</a></h3>\n&nbsp;\n\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter wp-image-17662 size-full\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/10/Communication-Skills-For-Personal-Trainers-1.png\" alt=\"\" width=\"1225\" height=\"612\" /></a>','The Cossack Movement Analysis Made Simple - Why You Should/Could/Would A Client Do It?','','inherit','closed','closed','','17815-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17815,'https://biomechanicseducation.com/?p=38694',0,'revision','',0),(38695,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','&nbsp;\n\n<span style=\"font-weight: 400;\">As a personal trainer, sports therapist, Biomechanics Coach, sports/strength coach, or anyone working with people in a 1:1 or group environment, communication skills will often set you apart from the rest of the field. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You could have the most in-depth knowledge of strength programming but if you can’t communicate it then no one will ever listen or most importantly follow it. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How often do you see in gyms the “smartest” and most educated  PT struggles to get a client while one who has done a 2 day online course but can communicate is fully booked?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It has nothing to do with their qualifications or their intelligence but the communication or emotional intelligence.</span>\n\n&nbsp;\n<h2><span style=\"font-weight: 400;\">What are examples of these communication skills and how can we improve them?</span></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Communication skills are a fundamental way of interacting with another being, person or animal.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They can be visual, aural, oral, kinaesthetic and are often a combination of these.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We, humans, are sensitive to others emotions that we read by their facial expressions. This is unique to us and we have the ability to ‘say a lot’ by simply moving the smallest muscles in our faces.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Even those who are blind can have the sense of sound to hear voice tone allowing them to get a sense of emotion, mood or feelings of the other person. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Also, there is more and more evidence explaining the power of physical touch in the realms of manual therapy, hugging, kissing and creating an emotion in another human by a simple touch.</span>\n\n&nbsp;\n<h2><b>How Can Communication Skills Be Utilised?</b></h2>\n<h3><b>Physical Communication Skills</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well as you can see from the above if you are in the business of service provision, then they can be extremely useful.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A famous sales technique is to touch the customer\'s elbow lightly at the point of sale while looking them in the eye.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Connection and connecting is a HUGE part of what we do as trainers or coaches when we provide our service, ideas, and motivation. If you don’t enjoy my company then ultimately my business will fail. So we must already be at least reasonable at communicating, right? Manual therapists have a great </span><i><span style=\"font-weight: 400;\">excuse</span></i><span style=\"font-weight: 400;\"> to touch to connect and so long as always done by asking permission first, there is no reason why a PT can’t too. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Physical assessments can give trainers an excuse to professionally connect through human touch. So there is </span><i><span style=\"font-weight: 400;\">way</span></i><span style=\"font-weight: 400;\"> more to those function tests than simply the measurement itself.</span>\n\n&nbsp;\n\n<b>Are They Always A Good Thing?</b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The thing is they can go really badly against you too. Because we are so super sensitive we might misread a sign and this could have negative consequences. Like being kind might be misconstrued at flirting or you being distracted while thinking of a problem as someone is talking to you, they may think you don’t like them based on your facial expression. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Always conduct yourself with a professional aura, asking permission or explaining why you are doing something will put clients at ease. Unknowingly to them the power of touch will also enhance results through the power of human connecting.</span>\n\n&nbsp;\n<h2><b>How Can Improving Communication Skills Help Us……In Life? Business? Relationships?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well, they can be practised, honed and then used to improve relations in all aspects of your life and business.</span>\n\n&nbsp;\n<h3><b>Powerful Communication Through The Written Word</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">When writing marketing copy, a facebook post or blog imagine YOU are your customer. Remember the reader will likely be in a different state of mind than you the writer. You know the answers, they don\'t. You are educated on exercise, they are not. You may not live with the pain they feel or the movement limitations they have. They frustrations are likely to be very different from yours. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So try to imagine you are talking to them face to face. </span>\n\n&nbsp;\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What questions would they be asking you?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What problem would they want help with?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What would their opinion of personal trainers or gyms environments be?</span></li>\n</ul>\n&nbsp;\n\n<span style=\"font-weight: 400;\">There is a good chance they would ask you very basic questions like </span>\n\n<i><span style=\"font-weight: 400;\">“Do you know an exercise to get rid of my spare tyre, or bingo wings?”</span></i>\n\n<span style=\"font-weight: 400;\">Of course, you know such a thing does not exist but they don’t so their mindset about what you can help with will be coming from a very different angle.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They might feel scared about doing a squat in front of everyone else in the gym. They may not know how to use certain gym equipment and they may feel intimidated. However your view of squatting and gym environments comes from a place of familiarity so is likely quite the opposite. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Our job is to educate our clients, members and participants on how to move well and strengthen their bodies but our ability to communicate efficiently and effectively is vital. </span>\n\n&nbsp;\n<h2><b>Examples Of Poor / Good Communication </b></h2>\n<h3><b>Verbal</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Client 1 </span><i><span style=\"font-weight: 400;\">“What exercise can I do to lose weight?</span></i><span style=\"font-weight: 400;\">”</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">PT “</span><i><span style=\"font-weight: 400;\">Any</span></i><span style=\"font-weight: 400;\">” or “</span><i><span style=\"font-weight: 400;\">Shall I book you in?</span></i><span style=\"font-weight: 400;\">” </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OR</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Client 2 “</span><i><span style=\"font-weight: 400;\">How do I get toned?” </span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">PT “</span><i><span style=\"font-weight: 400;\">Eat well and exercise” OR “ just lift weights”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">While technically both answers maybe correct neither response actually ‘educated’ the client nor did they ‘connect’ with the client in anyway. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How about these alternatives to enable the PT to connect with these clients.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">To client 2 the PT could have asked a question like “</span><i><span style=\"font-weight: 400;\">what have you tried so far?” Or  “are you new to exercise?” or “what’s your long term goal”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The conversation with client 2 could have been “</span><i><span style=\"font-weight: 400;\">Awesome I know lots of fantastic toning exercises but may I ask you some questions about what kind of exercises you actually like?”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The mere act of asking a question instead of simply offering a solution tells the client the PT is actually interested in them. It also gives the PT more information about how they can help the client. The more questions you ask (while allowing them to respond by listening) offers you more evidence of how you can help this particular individual.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">While the end result maybe the same service as you could have offered in teaching them ‘any’ exercise by ‘booking them in’ this alternative really engages them immediately. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Research has shown that people make decisions very quickly, in fact within the first few seconds of interaction. So if you can engage them and make them feel heard and validated, they are far more likely to book you and then continue a sustained relationship with you for the duration of their exercise journey. They are more likely to </span><i><span style=\"font-weight: 400;\">trust</span></i><span style=\"font-weight: 400;\"> you. </span>\n\n&nbsp;\n<h3><b>Staying Positive </b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Things like pain reduction and wanting to have a thigh gap are what might be classed as ‘negative’ goals. </span>\n\n<span style=\"font-weight: 400;\">A negative goal is something that isn’t a pleasant thing to focus on, like pain, or maybe isn’t realistic either, maybe like the thigh gap.</span>\n\n&nbsp;\n<h3><b>Empathy</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Sometimes having been in the same place as your potential clients can endear you to them. If you write honestly about how it made you feel to be fat or unfit, it can help potential clients feel you will be able to empathise. </span>\n\n<span style=\"font-weight: 400;\">Practising mindfulness can help us to do this skillfully. </span>\n\n<span style=\"font-weight: 400;\">Maybe make some notes about how you felt, your frustrations, weaknesses, thoughts, fears, what made you not exercise or try to lose fat etc </span>\n\n<span style=\"font-weight: 400;\">This could then help you communicate verbally or in your marketing copy or blogs.</span>\n\n<span style=\"font-weight: 400;\">Maybe even describing how your were your own coach or hired a coach, how you took steps and then how you created new habits, how you felt better and started to see as well as feel the benefits.</span>\n\n<span style=\"font-weight: 400;\">This takes skill, especially if you no longer look that way. It might be a brave thing making one of your old photos available to prove your journey. But the potential rewards if communicated well are exponential.</span>\n\n&nbsp;\n<h3><b>Listening Skills</b></h3>\n<span style=\"font-weight: 400;\">Personally I believe listening to be not only the most important communication skill but also one of the most under utilised.</span>\n\n<span style=\"font-weight: 400;\">Asking questions will ultimately tell you what &amp; how to ‘sell’. Asking the right questions will give you all the information you need. </span>\n\n<span style=\"font-weight: 400;\">Not only that, it makes your clients or potential clients feel valued, heard &amp; important to you. </span>\n\n<span style=\"font-weight: 400;\">A very simple method to demonstrate that you are listening is </span>\n\n&nbsp;\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ask an open question (one that requires more than a simple yes or no)</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Maintain eye contact as they reply</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nod occasionally, smile or frown when appropriate </span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Paraphrase back what they have said ie “</span><i><span style=\"font-weight: 400;\">so let me get this clear he said it’s ok to eat as much chocolate as you want if</span></i><span style=\"font-weight: 400;\">…”</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue to question as appropriate </span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sympathies &amp; offer a solution….within your services </span></li>\n</ul>\n&nbsp;\n<h3><b>Other - Legal </b></h3>\n<span style=\"font-weight: 400;\">Communication Skills go beyond simply from you to your clients or potential clients. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Writing very clearly, collating all research done around a clients conditions, letters of referral, screening forms, reports &amp; reflective journals can all be used in legal cases. In fact that’s one of the primary reasons for having them, to demonstrate how you have provided an appropriate duty of care. Getting second opinions on email or text are evidence of good practise. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This also creates a more secure record for validating your insurance. </span>\n\n<span style=\"font-weight: 400;\">Always imagine if your client was a relative of yours, if they were injured in a session how would you feel if the trainer had shoddy records if any at all! Versus a trainer with lots of notes, evidence of care, research etc?? A judge will also take your work more seriously </span>\n\n&nbsp;\n\n&nbsp;\n<h2><b>Communication Skills Training Plan</b></h2>\n<span style=\"font-weight: 400;\">The key word is “skill”. A skill is trainable, you can get better at it... with practice.</span>\n\n<span style=\"font-weight: 400;\">The problem is that most people aren’t willing to practice this type of skill. As you’re reading this, I am going to guess that’s not you. </span>\n\n<span style=\"font-weight: 400;\">So how do I suggest you train to improve this skill?</span>\n\n&nbsp;\n\n<b>Step 1: Pick 1 Aspect To Focus On - E.g. Listening</b>\n\n<span style=\"font-weight: 400;\">Don’t try and work on all of them in one go. That’s overwhelming, confusing and you’ll probably just start getting odd looks from people as you try and remember all the things you’re supposed to do.</span>\n\n&nbsp;\n\n<b>Step 2: Select 1-3 Things To Bring Into Your Locker</b>\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wait for people to finish their sentences before I respond</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Recap what I heard them say… in their words</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ask questions to go deeper into what they answered</span></li>\n</ol>\nThen go practice these things over and over. After each interaction, ask yourself, did I do those things? At the end of each day take a moment to reflect and ask yourself, \"how did I do that today?\"\n\nBefore you know it you\'ll be doing those things automatically. Then you can start on the next skill to learn.\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Never under-estimate developing your communication skills. I believe that improving your communication skills can dramatically improve your chances of success in business and well in anything you do in life really.</span>\n\n<span style=\"font-weight: 400;\">The best trainers may not have the highest qualifications nor the biggest toolbox of skills. However they will know exactly how to make YOU feel great in their company. </span>\n\n&nbsp;\n\n<hr />\n\n&nbsp;\n<h2 style=\"text-align: center;\"><strong>Discover What The Biomechanics Coaching System Could Do For Your Business &amp; Your Clients</strong></h2>\n<h3 style=\"text-align: center;\">rachel@biomechanicseducation.com</h3>\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter size-large wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a>','Are communication skills, something we can improve?','','inherit','closed','closed','','17661-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17661,'https://biomechanicseducation.com/?p=38695',0,'revision','',0),(38696,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<span style=\"font-weight: 400;\">Occasionally an individual comes along who totally blows your mind, I mean literally shakes your whole world. Elliott is someone who made me question a lot about myself. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now I grew up with parents who taught me and my siblings that we are all </span><i><span style=\"font-weight: 400;\">human</span></i><span style=\"font-weight: 400;\"> no matter what our skin colour or what clothes we wear and we should respect that in the way we treat others by treating them the way we would like to be treated. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">At the same time, there was only 1 black kid at my school and his name was Richard. Not everyone at my school had been brought up to not judge others. Richard also had a bad facial disfigurement from a car accident. Anyway, this kid got really badly bullied and picked on. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">He was defensive as you can imagine and I found myself being protective of him in the playground. He was a couple of years younger and so I would ‘look out’ for him at breaks to warn off any of the bullies because I felt I should.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It was around this time my mum had the title of ‘special needs teacher’ due to the kids she worked with, teaching them geography and crafts. </span>\n\n<span style=\"font-weight: 400;\">My favourite days of the year were when the boiler broke at my own school and she got the call that it would be closed for the day because of this! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">YAY!! </span><i><span style=\"font-weight: 400;\">Can I come to school with you mum?</span></i>\n\n<span style=\"font-weight: 400;\">I would say</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I would go along to her </span><i><span style=\"font-weight: 400;\">special needs</span></i><span style=\"font-weight: 400;\"> class and meet all the kids in wheelchairs, callipers, some had mental conditions and many often had a combination.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Helping these people made me feel good. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now this was all at least 33 years ago and I classed myself as being a non racist /non prejudiced character because of all I had done. Yet when I watched, transfixed by Jane Elliott, as she demonstrated the blue eyed brown eyed experiment, it really caught me off guard!</span>\n\n<span style=\"font-weight: 400;\"> </span>\n<h3><b>Was I In Fact Being Prejudiced?</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Let me re-write my previous statement above with a different emphasis.</span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Helping these people made ME feel good. </span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Was I still being prejudiced by treating Richard as ‘special’ or different because I felt sorry for him? </span>\n\n<span style=\"font-weight: 400;\">Why did I do that? because it made me feel good? is there a difference?</span>\n\n<span style=\"font-weight: 400;\">Am I ignorant? </span>\n\n<span style=\"font-weight: 400;\">Am I compounding issues?</span>\n\n<span style=\"font-weight: 400;\">Elliott made me question my behaviour towards others </span>\n\n<span style=\"font-weight: 400;\">How am I received? </span>\n\n<span style=\"font-weight: 400;\">Perceived? </span>\n\n<span style=\"font-weight: 400;\">What were/are my intentions?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now while I would never intentionally demonstrate prejudice, Elliott proves that prejudice still exists in her blue eyes, brown eyes experiments. Elliott challenges that fact we still hear prejudice jokes, often spoken by that minority &amp; do she asks </span><i><span style=\"font-weight: 400;\">does this make it still ok?</span></i>\n\n<span style=\"font-weight: 400;\">Why does it seem ok to use Ginger as a derogatory term? </span>\n\n<span style=\"font-weight: 400;\">Is that still derogatory if said by someone with ginger hair?</span>\n\n<span style=\"font-weight: 400;\">Should we be standing up to ANY torment of differentiating individuals for their appearance? Even if it is ‘just a joke?’</span>\n\n<span style=\"font-weight: 400;\">How is dressing it up in a joke making it ok?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">As Elliott puts it, accept we are different because in fact we are by our skin colour BUT we are ALL of the human race.</span>\n\n&nbsp;\n<h2><b>What Does This Mean In The Fitness Industry?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">It is undeniable that the health &amp; fitness industry is one of the MOST judgemental.</span>\n\n<span style=\"font-weight: 400;\">We have fat shaming, skinny shaming, males vs female and adductor machines are of course only for girls, right!? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Or wrong??</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ever heard terms like….</span>\n\n&nbsp;\n\n<strong>“<i>Girly press-ups” </i></strong>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Do we make assumptions on what people should be able to do based on how they look?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Muscles = Strength?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Girls with muscles look manly</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What about based on what people wear?</span>\n\n<span style=\"font-weight: 400;\">Nike sports gear vs Puma </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Assessments are a natural part of what we do when we meet potential clients. We analyse them without even thinking. We suss them out by how they speak, move &amp; dress but how much assumption is appropriate &amp; how much needs to be more accurate?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">THINK long and hard about how you judge others, how you speak, the jokes you make or laugh at, the marketing copy you post, the things you put in your videos, your entire social media content because the ignorance we have could be as dramatic to our behaviour and as damaging to another’s feelings as outright nastiness.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Remember we are in the service &amp; influence industry so we must feel responsible for ANY message we are putting out. We are in powerful positions with our tens of thousands of insta followers. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Just remember... </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Insite can be wonderful, &amp; sometimes uncomfortable, as I learnt from Jane Elliott </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Here are the links to her site and a video that is well worth your time to watch.</span>\n\n<a href=\"https://janeelliott.com\" target=\"_blank\" rel=\"noopener noreferrer\">Jane Elliot Website</a>\n\n&nbsp;\n\nWatch This:\n\nhttps://youtu.be/1mcCLm_LwpE\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n&nbsp;\n<h1 style=\"text-align: center;\"><strong>Discover What The Biomechanics Coaching System Could Do For Your Business &amp; Your Clients</strong></h1>\n<h3 style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\">Click here, fill in your details and let\'s abve a chat about the Biomechanics Coach Diploma</a></h3>\n&nbsp;\n\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter size-large wp-image-10836\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" /></a>','Prejudice In The Fitness Industry - Lessons From Jane Elliott','','inherit','closed','closed','','17377-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17377,'https://biomechanicseducation.com/?p=38696',0,'revision','',0),(38697,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h3><span style=\"font-weight: 400;\">By Rachel France Turning 50!</span></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ok, so I’ve been alive for half a century!!! Wowzers that’s incredible! </span>\n\n<span style=\"font-weight: 400;\">Each decade has got better so I’m super excited about hitting 60!</span>\n\n<span style=\"font-weight: 400;\">I sweat far less of the small stuff, surround myself with people I actually like, I schedule time off and I do work that I adore and affords me that freedom! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However, I sense I’m one of a small percentage of people and I’m not sure why?</span>\n\n<span style=\"font-weight: 400;\">I was lucky to be born to my amazing parents who enabled me to develop into a rather happy soul. </span>\n\n<span style=\"font-weight: 400;\">Now hitting my 50th year I find myself reflecting a lot and I’ve not always felt so calm and content but I have felt mostly happy.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I started thinking about the things that make me feel such contentment and thought I’d share them in this Juicemail special. Kind of a celebration really because you know what? It’s not complicated. </span>\n\n<span style=\"font-weight: 400;\"> </span>\n\n<span style=\"font-weight: 400;\">Here I’d like to share my top tips for feeling great at 50...</span>\n\n&nbsp;\n<h2><b>#1 - Make A SMART Plan </b></h2>\n<span style=\"font-weight: 400;\">What’s the end goal? </span>\n\n<span style=\"font-weight: 400;\">Retire in Marbella? </span>\n\n<span style=\"font-weight: 400;\">Run a B&amp;B in Lochness?</span>\n\n<span style=\"font-weight: 400;\">Build mud huts in a 3rd world country?</span>\n\n<span style=\"font-weight: 400;\">Be specific so that you can actually measure it. It MUST be achievable and realistic otherwise what\'s the point? Then stick a timeline on it!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Consider the above long term goal to enable you to plan backwards, like a marathon runner does with their training. Once you know the end goal, you can design a schedule that runs from the end goal, back a chunk at a time. This gives you something to measure at each stage of your life plan so you can check, adjust if necessary and monitor how you\'re doing with reference points. </span>\n\n<span style=\"font-weight: 400;\">By the way …. it’s ok to change your mind!</span>\n\n&nbsp;\n<h2><b>#2 - Nourish Your Movement - Prepare Your Body</b></h2>\n<span style=\"font-weight: 400;\">Nourishing movement is all about treating the body you live in with respect and love.</span>\n\n<span style=\"font-weight: 400;\">You cannot buy a new one, wear and tear will happen but…..</span>\n\n<span style=\"font-weight: 400;\">….using your body in a variety of ways consistently maintains healthy joints, tissues and bones. The beautiful knock-on effect is a healthy mind!</span>\n\n<span style=\"font-weight: 400;\">Exercise Is Movement Medicine</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The things we put inside our bodies to fuel us make a huge difference, if not always immediately, certainly over time.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You will look and feel a representation of the way you fuel your body. </span>\n\n<span style=\"font-weight: 400;\">It is NOT complex!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Balanced and considered with consistent moderation.</span>\n\n&nbsp;\n<h2><b>#3 - Sleep Plan - No Excuses!</b></h2>\n<span style=\"font-weight: 400;\">An extremely underrated medicinal tool and another very simple one!</span>\n\n<span style=\"font-weight: 400;\">Get 8 hours each night </span><span style=\"font-weight: 400;\">minimum</span><span style=\"font-weight: 400;\"> (as the research states ‘</span><i><span style=\"font-weight: 400;\">Why We sleep’ </span></i><span style=\"font-weight: 400;\">Matthew Walker) by following a routine of bedtime, room temperature and waking when you wake NOT to an alarm. </span>\n\n<span style=\"font-weight: 400;\">See the difference when you do!   </span>\n\n<span style=\"font-weight: 400;\">Sleep Is Mental Medicine</span>\n\n&nbsp;\n<h2><b>#4 - Prioritise Time Out - The 3 x R’s</b></h2>\n<span style=\"font-weight: 400;\">With consistent rest, relaxation and recuperation planned into your schedule your body will thank you! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Rest - Sitting for a moment </span>\n\n<span style=\"font-weight: 400;\">Relax - being sociable or spending time talking to family/friends</span>\n\n<span style=\"font-weight: 400;\">Recuperation - sleep &amp; holidays </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">All are required!</span>\n\n&nbsp;\n<h2><b>#5 - Do Something You Never Dared </b></h2>\n<span style=\"font-weight: 400;\">Life is too short to NOT do something you have always wanted but never dared. </span>\n\n<span style=\"font-weight: 400;\">Do not put it off! </span>\n\n<span style=\"font-weight: 400;\">Let your hair down and swim naked or jump on that trampoline!</span>\n\n&nbsp;\n<h2><b>#6 - Commit A Random Act Of Kindness Each Week </b></h2>\n<span style=\"font-weight: 400;\">This is vital for your contribution to world peace and showing compassion. Even more joyous and fun if the receiver doesn\'t realise it was you or even that you made their life easier in some way.</span>\n\n<span style=\"font-weight: 400;\">This morning I took my neighbours bag of glass bottles to the bottle bank…...ssssssssh don’t tell them it was me!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Volunteer Your Time Once A Month.</span> <span style=\"font-weight: 400;\">Give a little, it means a lot!</span>\n\n&nbsp;\n<h2><b>#7 - Learn A New Skill Each Quarter </b></h2>\n<span style=\"font-weight: 400;\">Enhance your skills, knowledge or contribution to society. </span>\n\n<span style=\"font-weight: 400;\">Stimulate you brain it certainly will prove worthwhile one day!</span>\n\n&nbsp;\n<h2><b>#8 - Live In The Moment  </b></h2>\n<span style=\"font-weight: 400;\">You cannot change the past, you have no idea of the future but OH BOY you can enjoy this moment!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Never forget to savour the sunshine, a blue sky, a beautiful flower or giggling children.</span>\n\n&nbsp;\n<h2><b>#9 - Tell Them You Love Them </b></h2>\n<span style=\"font-weight: 400;\">Always</span><span style=\"font-weight: 400;\"> tell your loved ones how you feel ...you just never know! </span>\n\n&nbsp;\n<h2><b>#10 - Don’t Give A Damn...</b></h2>\n<span style=\"font-weight: 400;\">What others think </span>\n\n<span style=\"font-weight: 400;\">Wear those hot pants</span>\n\n<span style=\"font-weight: 400;\">Make snow angels</span>\n\n<span style=\"font-weight: 400;\">Jump on a trampoline</span>\n\n<span style=\"font-weight: 400;\">Lie on grass, watching clouds</span>\n\n<span style=\"font-weight: 400;\">Sing at the top of your voice</span>\n\n<span style=\"font-weight: 400;\">Dance like everyone\'s watching!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">By the way I also want to tell you a small secret …...you don’t actually need to be turning 50 to try these out!</span>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n&nbsp;\n<h2 style=\"text-align: center;\">Discover What The Biomechanics Coaching System Could Do For Your Business &amp; For Your Clients</h2>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\">Click here, fill in your details and let\'s have a chat about the Biomechanics Coach diploma</a></p>\n&nbsp;\n\n<img class=\"aligncenter size-large wp-image-10836\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" />','10 Ways To Feel Great At Any Age - Lessons Learned From 50 Years On This Planet','','inherit','closed','closed','','17261-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17261,'https://biomechanicseducation.com/?p=38697',0,'revision','',0),(38698,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h2>Showing Others How Smart They Really Are IF They Let Go Of Their Inflated Or Deflated Egos</h2>\n<span style=\"font-weight: 400;\">If you follow my <a href=\"https://www.facebook.com/rachel.france06\" target=\"_blank\" rel=\"noopener noreferrer\">Rachel France FB</a> or <a href=\"https://www.instagram.com/biomechanics_education/\" target=\"_blank\" rel=\"noopener noreferrer\">Instagram</a> pages you may notice I try to stimulate conversation with questions around training methods, common ways of thinking, how to better understand human movement and ultimately how we can better help our clients. </span>\n\n&nbsp;\n\nYou\'ll also see that my posts often spark both excitement, engaged discussions and then also rudeness, anger and ignorance. Don\'t get me wrong, I LOVE being challenged, that\'s what we will discuss today. But there is a difference between a discussion and putting your side of the argument or opinion across and just being a ... rude person.\n\nAnd sometimes, you put out a post or an email and you can feel like the guy in the picture at the top, feeling battered and bruised all because you put out a piece of content with the goal of helping someone.\n\n&nbsp;\n\nUnfortunately, the way that we are wired as humans mean we always focus more on the negative sides. Do you ever find that?\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I am VERY conscious of my choice of words, use of questions and I am fully aware of how they may or may not be perceived or interpreted.</span>\n\n<span style=\"font-weight: 400;\">Several things often become apparent…</span>\n\n&nbsp;\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People use throwaway comments that can be easily misunderstood both online and face to face.</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People read and believe things just because </span><i><span style=\"font-weight: 400;\">Gary down the gym  said so</span></i></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">There is often a lack of clarity about WHY things work</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Text/copy can read with differing emphasis depending upon the reader bias</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People can feel threatened and become very defensive during debate </span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sometimes I just like to discuss thoughts on subjects that will ALWAYS be a hypothesis</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ANYONE who posts educational content should feel a very heavy sense of responsibility for the information they put out </span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Just because something happens does not always indicate WHY it happened</span></li>\n</ul>\n&nbsp;\n\n<span style=\"font-weight: 400;\">What I love is a really good discussion that is healthy and yet challenges research, common bias and what is taught on courses, even the really good ones.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">My true passion is in education, educating and the experience of learning. Enabling autonomous learning and showing others how smart they </span><i><span style=\"font-weight: 400;\">really</span></i><span style=\"font-weight: 400;\"> are IF they let go of their inflated or deflated egos. </span>\n\n<span style=\"font-weight: 400;\">School for me was a bad experience, as it is for many and can leave us feeling or thinking, we are not very bright or capable when in fact school should be doing the exact opposite.</span>\n\n&nbsp;\n<h3><b>Why Is This?</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">School, for me, was a lesson in box-ticking. There is one answer and you should know it but more often than not, I had nothing to anchor it to!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What I want to try to show others is how to question things logically and systematically to work a solution out by linking it to something of relevance to them. This is what educators should do. This is also imperative if you work with another human’s body, that faces so many variables, and have to make decisions about them. What we shouldn’t be doing is </span><i><span style=\"font-weight: 400;\">winging</span></i><span style=\"font-weight: 400;\"> it or doing something because that is what your tutor said.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The single most important thing in YOUR personal training business is THE CLIENT stood in front of you. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Chances are YOU are the best person to help them even if it means a referral.</span>\n\n&nbsp;\n<h3><b>The Point Of This Blog</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">I want YOU to have the confidence to challenge people like ME.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Being an educator is such a cool job but some do it better than others and maybe that is because some see it as a job and others as a purpose.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The point I want to make is that educators don’t necessarily KNOW MORE. They simply have a skill or qualification in influencing others. We should also be creating autonomous learners, not parrots or followers</span>\n\n<span style=\"font-weight: 400;\">Being influenced by and educator holds risk </span>\n\n<span style=\"font-weight: 400;\">Because who should we trust to educate us, right?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Let me give you an example to the point I am trying to make ….. </span>\n\n&nbsp;\n<h2><b>Social Media/Internet For Information/Education</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Clearly, times have changed from when education was solely done from schools, colleges, universities and libraries. We now have the ‘luxury’ of the internet and social media! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This is a fantastic way of accessing information and education from our own homes, while on a bus, training or pretty much anywhere with some wifi. For some demographics, this may be the only source of education they can access. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The problem with this is clear….very often, we have no idea of the background, nor the intent, of the individual we are learning from.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Are they even qualified?</span>\n\n<span style=\"font-weight: 400;\">What are they achieving from putting information online?</span>\n\n<span style=\"font-weight: 400;\">Do they follow guidelines?</span>\n\n<span style=\"font-weight: 400;\">Are they governed by a recognised body?</span>\n\n<span style=\"font-weight: 400;\">Do they know YOUR limitations?</span>\n\n<span style=\"font-weight: 400;\">Do you know theirs?</span>\n\n<span style=\"font-weight: 400;\">Is the information accurate?</span>\n\n<span style=\"font-weight: 400;\">How would you know? </span>\n\n<span style=\"font-weight: 400;\">What would you gain or lose from following their programme, advice, training?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Educators should always be accredited, recognised, validated by governing bodies who quality assure their content and its delivery along with the entire process to protect YOU, the learners, from potential charlatans. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now don’t get me wrong there are some educators and some subjects doing an AWESOME job online but again it’s not these guys I am talking about. It’s those </span><i><span style=\"font-weight: 400;\">keyboard warriors</span></i><span style=\"font-weight: 400;\">….</span>\n\n&nbsp;\n<h3><b>Keyboard Warriors - Who Are They?</b></h3>\n<span style=\"font-weight: 400;\">If you use social media a lot</span>\n\n<span style=\"font-weight: 400;\">If you have ever been ‘trolled’ </span>\n\n<span style=\"font-weight: 400;\">You will know what I am talking about but there was a time when I had no idea what an online ‘troll’ was. I still had the image of a book I read as a child and the troll that goes </span><i><span style=\"font-weight: 400;\">clip clip clop on the bridge</span></i><span style=\"font-weight: 400;\">….you know the one, right!?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Anyway, the problem with gaining education or seeking information online is that without clarity throw away comments can be very misleading and social media is rife with it.</span>\n\n&nbsp;\n\n<b>So Beware!</b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Do your homework and research the people you are following online, investigate their backgrounds their intent, they experience, their success - if they have any? - their purpose. Ask them for evidence of their claims or accolades and make your decision to take advice an informed one!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Finally, let’s flip this on its head and consider an alternative view….</span>\n\n&nbsp;\n<h2><b>For Those Too Scared To Post Because Of The Trolls </b></h2>\n<span style=\"font-weight: 400;\">I know a lot of you are growing your personal training businesses, yoga and pilates business, sports therapy businesses and more. And when you want to grow your business it means putting yourself out there. I know some people don\'t post at all, for fear of what others will think or say. </span>\n\n<span style=\"font-weight: 400;\">To those in fear of posting because a troll might slate you or your work just remember...</span>\n\nI understand that fear! Putting yourself out there can be terrifying!\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Always remember, <strong>hurt people tend to hurt others!</strong></span>\n\n<span style=\"font-weight: 400;\">It will happen, people will leave stupid comments, but hey let it go, do not bite instead rise above them, ignore or block, delete or use them to learn what not to do!</span>\n\n<span style=\"font-weight: 400;\">I am afraid it is what social media does to those who post. We will be judged when we put content out so we must accept this or not use social media!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Stay focused on those messages telling you how much you’re helping someone.</span>\n\n<span style=\"font-weight: 400;\">Ignore that 1 troll and enjoy the hundreds of messages thanks!</span>\n\n&nbsp;\n<h2><b>A Message To The Trolls/Keyboard Warriors…</b></h2>\n<span style=\"font-weight: 400;\">...if putting someone down makes you feel big and important then you have serious issues! </span>\n\n&nbsp;\n\n&nbsp;\n<h3>Let\'s Do Good In This World!</h3>\nAnyway, my hope is that you put yourself out there, spread your message and help as many people as you can!\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Take Your Skills To The Next Level? Want To Help Your Clients Move More Freely?</h2>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\" target=\"_blank\" rel=\"noopener noreferrer\">Then come and join us on one of our diplomas! Click here to find out more and speak with one of the team!</a></p>\n&nbsp;\n\n<img class=\"aligncenter size-large wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" />','Great Discussions vs Egos & Trolls - The 2 Sides Of Social Media','','inherit','closed','closed','','17101-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',17101,'https://biomechanicseducation.com/?p=38698',0,'revision','',0),(38699,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<span style=\"font-weight: 400;\">Having posted the image below on Facebook some time ago, it caused quite the debate. This encouraged me to research and learn more. So this article will dive into the information I found and continue the conversation with you. The post discussion was about foot position during the squat, and I was asking if and why people felt it mattered...</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\"><img class=\"size-medium wp-image-35976 aligncenter\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/09/Screenshot-2023-05-03-at-09.06.28-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" /></span>\n\n&nbsp;\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">My post was discussing…</span>\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What different foot widths alter when squatting?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What difference does it make, if any?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Also to invite comments on how and why we might choose different foot widths?</span></li>\n</ul>\n<span style=\"font-weight: 400;\">The post received a lot of responses, here are a few more interesting ones….</span>\n<ul>\n 	<li><i><span style=\"font-weight: 400;\">You’ll exercise different muscle groups</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">Wide will pull in Glutes if you go deep.  </span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">Narrow will be more quads and you\'ll not be able to go in as deep.</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">Wide stance works inner and narrow stance works outer quads.</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">Depending if wanting to hit different areas I think.</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\"> I\'d guess the wider the stance the more dominant the rec fem is</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">4 muscles well 5 but each position will force one to dominate more. I\'d imagine close stance may as I can see the hip flexors/extensors would be less engaged.</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">Both stances work the quads and glutes but the emphasis changes.</span></i></li>\n 	<li><i><span style=\"font-weight: 400;\">The key is knowing the function of the abductor and adductor muscles. </span></i><i><span style=\"font-weight: 400;\">When stance is wide the adductor muscles (Inner quads) contract to pull the legs together against the resistance as one straightens the legs. </span></i><i><span style=\"font-weight: 400;\">When stance is narrow the abductors (outer quads) are engaged as the legs straighten. </span></i></li>\n</ul>\n<span style=\"font-weight: 400;\">There was very little clarity or justification for the answers and some</span><span style=\"font-weight: 400;\"> were technically just not possible from my understanding of anatomy anyway! Yet n</span><span style=\"font-weight: 400;\">o matter how a conversation goes on social media its good if it helps us learn from it. T</span><span style=\"font-weight: 400;\">hese posts inspired me to read more and really got me thinking about something…...</span>\n\n&nbsp;\n<h2><b>Can You Really Isolate &amp; Grow An Individual Quad Muscle More Than Another By Altering Foot Position During Squats?</b></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">T</span><span style=\"font-weight: 400;\">he most common response to my question as to whether the foot width matters during the squat was to ‘hit’ certain muscles more than others, in particular the quads.</span>\n\n<span style=\"font-weight: 400;\">My question re-foot width would imply a frontal plane alteration since the image I posted was demonstrating 3 stances with narrow to wider foot positions yet the depth of the squat was the same. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The reference to inner quads as adductors and outer quads as abductors was interesting since they are different muscle groups. </span><span style=\"font-weight: 400;\">All 4 quads extend the knee but 1 quad, rectus femoris, will also contribute to hip flexion. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Since the 3 x vastus quads do not cross the hip they are not influenced in anyway by foot width which is altered at the hip. Also the one quad that does cross the hip (rectus femoris) to attach to the AIIS, through these ranges, wont have changed length by any statistically interesting degree to ‘hit’ the muscles for growth (as per the 3 images above) and certainly not the \'inner nor outer quads\'.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The comment about how the squats feels different when they altered their foot width doesn\'t really tell us anything about what is happening on the inside anatomically with any accuracy since the body is an integrated system. However altering anything about your position during a squat will inevitably make them feel different. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Another point made was this idea of ‘hitting’ an individual muscle (like vastus lateralis) more however this relies upon a definition of what \'hitting\' means exactly. Does h</span><span style=\"font-weight: 400;\">itting a muscle more correlate with it growing or developing more than other muscles for example? This idea is actually quite a common discussion in the bodybuilding world but I have yet to read anything that can technically describe how its even possible </span><span style=\"font-weight: 400;\">when looking at the attachment sites in relation to foot width the quad muscles are all part of one group? We may read studies about EMG activity but this also isn\'t necessarily indicative of actually growing an individual muscle more than the one next to it.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Whether you have a narrow or wide stance the actions during a regular squat are;</span>\n\n<span style=\"font-weight: 400;\">Hip/knee/ankle flexion &amp; extension </span>\n\n<span style=\"font-weight: 400;\">By altering the foot width (as shown above) there is minimal alteration if any to the quadriceps muscle length if any. Rectus femoris maybe slightly but the vastus group wont alter in length.  </span>\n\n&nbsp;\n<h2><b>What The Research Says…</b></h2>\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Finally, three studies (</span></i><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19130646\"><i><span style=\"font-weight: 400;\">one</span></i></a><i><span style=\"font-weight: 400;\">, </span></i><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11528346\"><i><span style=\"font-weight: 400;\">two</span></i></a><i><span style=\"font-weight: 400;\">, </span></i><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/10188748\"><i><span style=\"font-weight: 400;\">three</span></i></a><i><span style=\"font-weight: 400;\">) have compared muscle activation (</span></i><a href=\"https://www.strongerbyscience.com/emg-amplitude-tell-us-muscle-hypertrophy/\"><i><span style=\"font-weight: 400;\">using EMG</span></i></a><i><span style=\"font-weight: 400;\">) in squats of varying stance widths.  None of them found any differences in any of the quad muscles…...Greg Nuckols</span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Analysis of variance and Scheffè post hoc tests indicated a significant difference in EMG activity only for the gluteus maximus; in particular, there was a higher electrical activity of this muscle when back squats were performed at the maximum stance widths at 0 and 70% 1RM. There were no significant differences concerning the EMG activity of the other analyzed muscles. These findings suggest that a large width is necessary for a greater activation of the gluteus maximus during back squats. (Paoli.A et al)</span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">The results suggest that stance width does not cause isolation within the quadriceps but does influence muscle activity on the medial thigh and buttocks. (McCaw ST)</span></i>\n\n&nbsp;\n\n<i>Dan Ogborn’s article from 2016 challenges the information we gain from EMG in terms of muscle hypertrophy - have a read! Fascinating!!</i>\n\n&nbsp;\n<h2><b>Other Muscles Involved In The Squat </b></h2>\n&nbsp;\n\n<img class=\"size-medium wp-image-7592 aligncenter\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/06/Project-Squat-Part-2-How-To-Test-For-And-Improve-Pelvic-Function-300x150.png\" alt=\"\" width=\"300\" height=\"150\" />\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Lets consider other muscles in reference to ‘hitting’ individuals muscles differently…..</span>\n\n<span style=\"font-weight: 400;\">The relationship of the 3 hamstrings is still not likely to alter by any statistically interesting amount when the attachments sites are the ischial tuberosity to tibia or fibula, similarly to the rectus femoris. </span>\n\n<span style=\"font-weight: 400;\">The 3 glutes each have differing roles ...glute max is the primary hip extensor, while glutes minimus &amp; medius abduct &amp; rotate</span>\n\n<span style=\"font-weight: 400;\">Their attachments cross the hip in a way that they are likely to be shorter or longer in the different stances.</span>\n\n<span style=\"font-weight: 400;\">However when you squat it’s still just hip, knee, ankle flexion / extension but you’re just doing it with these muscles </span><i><span style=\"font-weight: 400;\">slightly </span></i><span style=\"font-weight: 400;\">longer or shorter (as per the original image)</span>\n\n<span style=\"font-weight: 400;\">With that said there is still a more valid argument for a different stance to affect them differently</span>\n\n<span style=\"font-weight: 400;\">All this said and coming back to the original post, knowing that we move in a multitude of ranges /angles /degree of flexion /extension through life it would make absolute sense to use a variety of angles and foot positions etc</span>\n\n<span style=\"font-weight: 400;\">This gives our body a prepared strength for risk reduction in all positions &amp; to optimise performance.</span>\n\n<span style=\"font-weight: 400;\">Oh and I have to mention the abductors and adductors….</span>\n\n<span style=\"font-weight: 400;\">By the way adductor magnus, also known as the 4th hamstring, is my favourite muscle EVER, go on check it out!!</span>\n\n<span style=\"font-weight: 400;\">Adductors, like abductors will start longer or shorter with an altered foot position</span>\n\n<span style=\"font-weight: 400;\">But being synergistic, not agonists nor antagonists, how much does this affect the muscle itself in terms of hypertrophy? (as per the images)</span>\n\nCould what is \'felt\' be a difference in the lateral muscles of the thigh instead?\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">References:</span>\n\n<a href=\"https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7\"><span style=\"font-weight: 400;\">https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7</span></a>\n\n<a href=\"https://www.strongerbyscience.com/squat-stance-width/amp/\"><span style=\"font-weight: 400;\">https://www.strongerbyscience.com/squat-stance-width/amp/</span></a>\n\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11404665\"><span style=\"font-weight: 400;\">https://www.ncbi.nlm.nih.gov/pubmed/11404665</span></a>\n\n<a href=\"https://www.strongerbyscience.com/squats-adductors/\"><span style=\"font-weight: 400;\">https://www.strongerbyscience.com/squats-adductors/</span></a><span style=\"font-weight: 400;\"> </span>\n\n&nbsp;\n\nSo bringing my thoughts to a temporary close I am happy to continue this conversation in my classroom anytime so please do check out our courses where we have these types of discussions. We learn from you too!\n\nrachel@biomechanicseducation.com\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Help Your Clients\' Move Better &amp; Get Better Results In Their Training?</h2>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"size-large wp-image-10836 aligncenter\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" /></a></p>','Can Changing Your Foot Position Isolate And Grow Different Quadricep Muscles?','','inherit','closed','closed','','16935-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',16935,'https://biomechanicseducation.com/?p=38699',0,'revision','',0),(38700,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<span style=\"font-weight: 400;\">So over the last couple of weeks we have been discussing a periodisation model for core stability training</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\"><strong>Step 1</strong> - Challenges the common misunderstanding of what a weak core is, how to test it and also how to challenge it through neuromuscular progression.</span>\n\n<span style=\"font-weight: 400;\"><strong>Step 2</strong> - We took advantage of an evidence based method McGill has tried and tested for understanding the ideal core strength ratios of our clients.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This week we will explore Step 3 Functional Stability. This is now with the expectation that our clients are pretty solid in their Step 1 performance and have decent core ratios from Step 2. </span>\n\n<span style=\"font-weight: 400;\">The point here is  to understand how well our clients core can control the entire body\'s stability during more gross movement like bending over, squatting and when challenged rotationally.</span>\n\nJust remember this is still simply preparing the core/ trunk/body to have stability and control.\n\n&nbsp;\n<h2><b>The Functional Stability Tests</b></h2>\n<span style=\"font-weight: 400;\"> </span>\n<h3><strong>Test 1 - Aberrant Gross Lumbar Motion </strong></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">What’s the purpose of this test?</span>\n\n<span style=\"font-weight: 400;\">Well we want to see how well the client can control movement.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Demonstrate to the clients that you would like them to perform a roll down with their back to you. This should be done with a very relaxed posture so that the arms literally hang in both the descent and ascent. </span>\n\n<span style=\"font-weight: 400;\">Do not tell them what you are looking for just that they should relax.</span>\n\n<img class=\"aligncenter wp-image-16602\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Aberrant-Gross-Lumbar-Motion-683x1024.jpg\" alt=\"\" width=\"493\" height=\"739\" />\n\n<span style=\"font-weight: 400;\">What you are observing is how smoothly they do this. Do they rotate? Do they wobble slightly? Do they end up off to one side? </span>\n\n<span style=\"font-weight: 400;\">Basically, anything that shows they have deviated from a smooth, linear roll down. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If they deviate in anyway the test is positive and we will be giving them the exercises later in this blog.</span>\n\n&nbsp;\n<h3><strong>Test 2 - Spinal Hinge Kneeling</strong></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">We want to see if the client\'s spine ‘hinges’ during this move.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ask your client to kneel on 4 points like the image. Ideally, you should observe from the side with their top off or lifted so you can see their spine. Then maintaining their neutral spine, ask them to slowly sit back onto their heels. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">If you have a light pole or broom stick handle, you could place this longways down their spine as a visual and proprioceptive tool for you to see when they hinge and as feedback for them to try to keep their spine/ pelvis still.</span>\n\n<img class=\"aligncenter size-large wp-image-16603\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Spinal-Hinge-Kneeling-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" />\n\n<span style=\"font-weight: 400;\">If they are unable to maintain neutral spine positioning the are positive and we can give them the exercise flows that follow later.</span>\n\n&nbsp;\n<h3><strong>Test 3 - Spinal Hinge Squatting</strong></h3>\n<span style=\"font-weight: 400;\">What\'s the point?</span>\n\n<span style=\"font-weight: 400;\">We want to see if the client\'s spine ‘hinges’ during this move.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ask your client to rest their hands across their chest, feet just outside hips and to sink slowly into a bodyweight squat. Ideally you should observe from the side with their top off or lifted so you can see their spine. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They should be able to reach 90 degrees at the knee without losing their neutral spine. So if you see the pelvis tilt or their spine flex or extend this can indicate a positive result. </span>\n\n<span style=\"font-weight: 400;\">Yes, they can have another go…</span>\n\n<img class=\"aligncenter size-large wp-image-16604\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Spinal-Hinge-Squatting-1024x568.png\" alt=\"\" width=\"1024\" height=\"568\" />\n\n<span style=\"font-weight: 400;\">However, if they cannot control their spine alignment the test is positive and they are ready for the following exercises. </span>\n\n&nbsp;\n<h3><strong>Test 4 - Cross Pelvic Syndrome</strong></h3>\n<span style=\"font-weight: 400;\">What\'s the point?</span>\n\n<span style=\"font-weight: 400;\">We want to see if the client has torsional control.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Finally and this is the most challenging so again a decent demo would be ideal for clarity of what is expected. (yup we need to be able to demo, or at least coach, a negative result or a pass).</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So basically get into a push up/plank position, feet 6” apart no more and hands underneath the shoulders. Now with no rotation at all slowly place one hand onto the others one, then switch.</span>\n\n<img class=\"aligncenter size-large wp-image-16605\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Cross-Pelvic-Syndrome-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" />\n\n<span style=\"font-weight: 400;\">The key is to be able to do this with zero rotation SLOWLY both sides. If not its a positive test result and your client and maybe you should try out the following exercise progressions. </span>\n\n&nbsp;\n<h2><b>The Exercise Progressions</b><span style=\"font-weight: 400;\">  </span></h2>\n&nbsp;\n<h3><strong>Rotating Plank Variations </strong></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Starting with the elbows against the wall, feet apart, lift up onto the toes and start to rotate so that one arm comes off the wall. Now the purpose here is to ensure that your entire body moves as a unit without any twist. Hips, spine, shoulders should all be moving together. </span>\n\n<img class=\"aligncenter wp-image-16607\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Rotating-Plank-Variations-Wall-1024x677.png\" alt=\"\" width=\"703\" height=\"465\" />\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This can then be taken to a more advanced position like elbows on a table, bench with the same rules for technique. Then the floor…</span>\n\n&nbsp;\n\n<img class=\"aligncenter size-large wp-image-16606\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Rotating-Plank-Variations-Floor-1024x618.png\" alt=\"\" width=\"1024\" height=\"618\" />\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Do not advance on until you/they have achieved a successful rolling plank at the easier height.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">More progressions could include both prone and / or supine work that removes one of the bases of support like these examples…..same rules apply - no twisting otherwise that indicates you are not ready to move on…</span>\n\n<img class=\"aligncenter size-full wp-image-16608\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Fewer-Bases-of-support-Core.png\" alt=\"\" width=\"714\" height=\"410\" />\n<h3><img class=\"aligncenter size-full wp-image-16609\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Stability-Ball-Bridge-Biomechanics-Education.png\" alt=\"\" width=\"696\" height=\"484\" /></h3>\n<h3><img class=\"aligncenter wp-image-16610\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Stability-Ball-Plank-Core-Series-3.png\" alt=\"\" width=\"713\" height=\"546\" /></h3>\n<h3><b>Summary</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">As trainers and coaches, performing physical assessments, benchmarking and monitoring of your clients\' progress is vital. Without these kinds of tools, how do we know what we are doing is working?</span>\n\n<span style=\"font-weight: 400;\">This all sounds obvious when we discuss it however there is a lack of education in how to really understand and assess our clients\' bodies. </span>\n\n<span style=\"font-weight: 400;\">Those tests that are out there often lack intrinsic preparation and THIS is ultimately what can lead to all of these insidious aches, niggles, recurring injuries and common problems we are hearing our clients talk about. </span>\n\n<span style=\"font-weight: 400;\">A key point to remember is - keep it simple!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Find a system, use it and watch the magic!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">GOOD LUCK!</span>\n\n&nbsp;\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Take Your Skills &amp; Your Clients\' Results To The Next Level?</h2>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\">Then click here to request more information about our Biomechanics Coach Diploma and to speak with one of our team to see if its right for you.</a></p>\n<img class=\"aligncenter wp-image-16228 size-large\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/The-Weak-Core-Myth_-Core-Progressions-That-All-Personal-Trainers-Should-Know-1-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" />\n\n&nbsp;','Does Your Client Have Functional Stability?  The Core Series Part 3','','inherit','closed','closed','','16601-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',16601,'https://biomechanicseducation.com/?p=38700',0,'revision','',0),(38701,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">A key component to training Stability &amp; Control of the body for movement and sport is understanding how to evaluate our client\'s core strength ratios.</span><span style=\"font-weight: 400;\"> Without the appropriate strength ratios our clients could be at risk or may not reach their optimal. </span> </p>\n<p>&nbsp;</p>\n<h2><b>Why Are The Core Strength Ratios Important?</b></h2>\n<p><span style=\"font-weight: 400;\">Imagine doing a side bridge to train your core/trunk just on one side only. You just wouldn\'t do this would you? It wouldn\'t seem logical and yet it\'s being done in core training programmes everywhere, let me explain. </span></p>\n<p><span style=\"font-weight: 400;\">The ratio of flexion to extension core strength is not something we experience learning and yet how often do we see core programmes full of of plank variations (flexion strength) but with fewer extension exercises, like bridges etc.</span> <span style=\"font-weight: 400;\">With the rest of the body we learn about how muscles work in pairs, yet with the core there seem to be either general core exercises that can often be flexion dominant or in some cases extension dominant. P</span><span style=\"font-weight: 400;\">ersonal trainers are not taught how to measure their clients\' core strength ratios and yet this is vital for creating an effective core training programme. </span></p>\n<p><span style=\"font-weight: 400;\">Spine biomechanics expert Professor McGill at Waterloo University in Canada has done some research into what the typical core strength ratios of healthy subjects should be. </span> <span style=\"font-weight: 400;\">Initially his study was with 20 athletes however subsequently he repeated the data collection with a further 150 subjects of varying demographics and found the ratio averages to be pretty much the same as in the original study. </span>  </p>\n<p>&nbsp;</p>\n<h3><b>How Do We Test The Core Strength Ratios?</b></h3>\n<p>Let\'s take a moment to see how we actually test for the clients\' core strength in terms of the ratios.  </p>\n<h3><b>Isometric Flexion </b></h3>\n<h3><b><img class=\"aligncenter size-full wp-image-16422\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Flexion-Test-1.png\" alt=\"\" width=\"519\" height=\"495\" /></b></h3>\n<h3> </h3>\n<h3><b>Isometric Side Bridging </b></h3>\n<p>&nbsp;</p>\n<p><img class=\"aligncenter size-full wp-image-16424\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Lateral-Test-1.png\" alt=\"\" width=\"537\" height=\"534\" /></p>\n<p>&nbsp;</p>\n<h3><b>Isometrics Extension</b></h3>\n<p><img class=\"aligncenter size-full wp-image-16423\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Extension-Test-1.png\" alt=\"\" width=\"534\" height=\"531\" /></p>\n<h3><b>Calculating The Ratios</b></h3>\n<p><span style=\"font-weight: 400;\">There are norms or averages that we would expect a normal healthy adult to achieve, and while the client is challenged to hold the positions for as long as they can, actually the duration isn’t our initial focus, the ratios are. It\'s these norms of the ratios of strength that we would be recommending for our client/s in terms of balancing their core strength for risk reduction and optimising performance. </span>     </p>\n<p><img class=\"aligncenter size-full wp-image-16425\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Static-Isometric-Scores-Core-Ratios.png\" alt=\"\" width=\"584\" height=\"617\" /></p>\n<p><span style=\"font-weight: 400;\">Using this equation take the number of seconds they held flexion and divide this by the number of seconds the held extension. This will give you their RATIO of flexor to extensor strength. You can then compare it to the norms. </span> <span style=\"font-weight: 400;\">Repeat for the Isometric Side Bridge right side, then left side to discover their lateral flexor strength ratio. This can often give an indicator of an asymmetry too. </span>  </p>\n<p>&nbsp;</p>\n<h2><b>Using The Data To Build Their Training Programme</b></h2>\n<p>Once you have got all the ratio\'s you can now use it to create a much better training programme. The ratios\' literally tell you what to do. Here are some example exercises you can use. <span style=\"font-weight: 400;\">This is really very simple;</span>  </p>\n<h3>Flexor\'s Training</h3>\n<p><span style=\"font-weight: 400;\">If the flexors are down in their ratio comparison then do isometric flexion: </span></p>\n<p><img class=\"aligncenter size-large wp-image-16413\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Flexor-Core-Training-1-1024x774.jpg\" alt=\"\" width=\"1024\" height=\"774\" /></p>\n<h3> </h3>\n<h3>Lateral Training</h3>\n<p><span style=\"font-weight: 400;\">If one side is down in its strength ratio then do isometric side bridging:</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\"><img class=\"aligncenter size-large wp-image-16420\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Ratios-Side-Bridge-2-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></span>   </p>\n<p>&nbsp;</p>\n<h3>Extension Training</h3>\n<p><span style=\"font-weight: 400;\">If extension is down ...guess what…...do isometric extension:</span></p>\n<p><img class=\"aligncenter size-large wp-image-16412\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Bridge-Extension-Core-Training-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">This style of training should be monitored closely and re-measured relatively quickly so as not to find the client over compensating the other way. </span>  </p>\n<p>&nbsp;</p>\n<p><b>Finally….</b>   <span style=\"font-weight: 400;\">Once the ratios look like the typical numbers we can then focus on the endurance aspect of stability and control of the trunk!</span>    </p>\n<p>&nbsp;</p>\n<p>References :</p>\n<p>&nbsp;</p>\n<p>Bornstein, R.A. (1986) ‘Normative data on intermanual differences on three tests of motor performance’, <i>Journal of Clinical and Experimental Neuropsychology</i>, 8(1), pp. 12–20. doi:10.1080/01688638608401293.</p>\n<div> </div>\n<p>Boyd, K. (2003) ‘Low back disorders: Evidence-based prevention and Rehabilitation’, <i>Physiotherapy Canada</i>, 55(02), p. 124. doi:10.2310/6640.2003.37832.</p>\n<div> </div>\n<p>Faries, M.D. and Greenwood, M. (2007) ‘Core training’, <i>Strength and Conditioning Journal</i>, 29(2), pp. 10–25. doi:10.1519/00126548-200704000-00001.</p>\n<div> </div>\n<p>Filipa, A. <i>et al.</i> (2010) ‘Neuromuscular training improves performance on the Star Excursion Balance Test in young female athletes’, <i>Journal of Orthopaedic &amp;amp; Sports Physical Therapy</i>, 40(9), pp. 551–558. doi:10.2519/jospt.2010.3325.</p>\n<div> </div>\n<p>Hibbs, A.E. <i>et al.</i> (2008) ‘Optimizing performance by improving core stability and core strength’, <i>Sports Medicine</i>, 38(12), pp. 995–1008. doi:10.2165/00007256-200838120-00004.</p>\n<div> </div>\n<p>Hughes, C. (2007) ‘Ultimate Back Fitness and performance, 2nd edition’, <i>Medicine &amp;amp; Science in Sports &amp;amp; Exercise</i>, 39(11), p. 2094. doi:10.1249/01.mss.0000277088.13344.ec.</p>\n<div> </div>\n<p>Huxel Bliven, K.C. and Anderson, B.E. (2013) ‘Core stability training for injury prevention’, <i>Sports Health: A Multidisciplinary Approach</i>, 5(6), pp. 514–522. doi:10.1177/1941738113481200.</p>\n<div> </div>\n<p>McGill, S. (2010) ‘Core training: Evidence translating to better performance and injury prevention’, <i>Strength &amp;amp; Conditioning Journal</i>, 32(3), pp. 33–46. doi:10.1519/ssc.0b013e3181df4521.</p>\n<div> </div>\n<p>McGill, S.M., Childs, A. and Liebenson, C. (1999) ‘Endurance times for low back stabilization exercises: Clinical targets for testing and training from a normal database’, <i>Archives of Physical Medicine and Rehabilitation</i>, 80(8), pp. 941–944. doi:10.1016/s0003-9993(99)90087-4.</p>\n<div> </div>\n<p>Myer, G.D. <i>et al.</i> (2008a) ‘Trunk and hip control neuromuscular training for the Prevention of Knee Joint Injury’, <i>Clinics in Sports Medicine</i>, 27(3), pp. 425–448. doi:10.1016/j.csm.2008.02.006.</p>\n<div> </div>\n<p>Myer, G.D. <i>et al.</i> (2008b) ‘Trunk and hip control neuromuscular training for the Prevention of Knee Joint Injury’, <i>Clinics in Sports Medicine</i>, 27(3), pp. 425–448. doi:10.1016/j.csm.2008.02.006.</p>\n<div> </div>\n<p><i>Neuromuscular exercise program nemex</i> (no date) <i>Physiopedia</i>. Available at: https://www.physio-pedia.com/Neuromuscular_Exercise_Program (Accessed: 10 June 2024).</p>\n<div> </div>\n<p>Reiman, M.P. <i>et al.</i> (2010) ‘Reliability of alternative trunk endurance testing procedures using clinician stabilization vs. traditional methods’, <i>Journal of Strength and Conditioning Research</i>, 24(3), pp. 730–736. doi:10.1519/jsc.0b013e3181c06c56.</p>\n<div> </div>\n<p>Willson, J.D. <i>et al.</i> (2005) ‘Core stability and its relationship to lower extremity function and injury’, <i>Journal of the American Academy of Orthopaedic Surgeons</i>, 13(5), pp. 316–325. doi:10.5435/00124635-200509000-00005.</p>\n<div> </div>\n<p>&nbsp;</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','The Core Ratios: The Personal Trainers Guide To Assessing & Programming For The Core','','inherit','closed','closed','','16411-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',16411,'https://biomechanicseducation.com/?p=38701',0,'revision','',0),(38702,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">The industry is obsessed with thinking everyone has a ‘weak’ core, clients think they have a ‘weak’ core, therapists are sending their patients to Pilates class because they think they have a ‘weak’ core.</span>  </p>\n<p><span style=\"font-weight: 400;\">How did we ALL OF A SUDDEN apparently get ‘weak’ cores? </span></p>\n<p><span style=\"font-weight: 400;\">I will tell you why - it is NOT as simple as them being ‘WEAK’!</span>  </p>\n<p><span style=\"font-weight: 400;\">Let me explain….</span>   <span style=\"font-weight: 400;\">If something is weak, what are we taught to do? Strength it, right? </span></p>\n<p><span style=\"font-weight: 400;\">Okaaaaay …..</span> <span style=\"font-weight: 400;\">So how do we identify a ‘weak’ core?</span> <span style=\"font-weight: 400;\">What does ‘weak’ actually mean? </span></p>\n<p><span style=\"font-weight: 400;\">The definition of ‘weak’ is ….what?</span> <span style=\"font-weight: 400;\">What is the question…???</span>   <span style=\"font-weight: 400;\">Let us first ask...</span>  </p>\n<p>&nbsp;</p>\n<h2><b>What </b><b><i>Causes</i></b><b> A ‘Weakness’?</b></h2>\n<p><span style=\"font-weight: 400;\">Well in my experience as a Biomechanics Coach, having tested many peoples bodies, I rarely see a core that is simply ‘weak’ or that only requires core stability/strength work. In my experience, the ‘weakness’ is actually what I would classify as dysfunction. For example, there could be...</span></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Muscle spasm</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Joint immobility</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nerve inhibition</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reciprocal inhibition </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Combinations of the above </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A lack of endurance capacity</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Oh and just weak of course!</span></li>\n</ul>\n<p><span style=\"font-weight: 400;\">So looking at each of these - how many purely require strength work when identified? </span></p>\n<p><span style=\"font-weight: 400;\">Surely it makes sense to reduce the dysfunction, prescribe the appropriate intervention THEN condition with some relevant strength/stability work.</span> <span style=\"font-weight: 400;\">This could be identified as Core Progressions and, once again, from our very basic training neuromuscular progressions would make sense dont you agree….?</span>  </p>\n<p>&nbsp;</p>\n<h2><b>Neuromuscular Core Progressions </b></h2>\n<p><span style=\"font-weight: 400;\">There is a very cool and VERY simple (we LOVE simple) way of applying this logical system and what can come of it, very often, is a rapid improvement that you can prove…..</span> <span style=\"font-weight: 400;\">Using the underpinning knowledge we learn at level 2, consider neuromuscular progression.</span>  </p>\n<p>&nbsp;</p>\n<p><b>But First Let Remember…..</b> <span style=\"font-weight: 400;\">What Is A ‘Neuromuscular’ </span><i><span style=\"font-weight: 400;\">Exercise</span></i><span style=\"font-weight: 400;\">?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The rationale for </span><b>Neuromuscular Exercises</b><span style=\"font-weight: 400;\">. </span><b>Neuromuscular</b><span style=\"font-weight: 400;\"> control is defined as the unconscious trained response of a muscle to a signal regarding dynamic joint stability. ... </span><b>Neuromuscular exercise</b><span style=\"font-weight: 400;\"> has effects on functional performance, biomechanics, and muscle activation patterns of the surrounding joint musculature.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>OK So Now, What Is ‘Neuromuscular’ </b><b><i>Progression</i></b><b>?</b></h3>\n<p>  <span style=\"font-weight: 400;\">Ok, let’s just pause for a second, if we are going to start at the very beginning then I would suggest you go through the FREE Project Squat series I have which will show you how to look for and improve dysfunction in the pelvis.</span> <span style=\"font-weight: 400;\">OR attend the 1 day intrinsic biomechanics workshop we told you about last week...</span>  </p>\n<p>&nbsp;</p>\n<p>[dt_divider style=\"thick\" /]</p>\n<table style=\"height: 178px;\" width=\"1327\">\n<tbody>\n<tr>\n<td>\n<h2><b>Intrinsic Biomechanics Workshop</b></h2>\n<p><span style=\"font-weight: 400;\">Nov 2nd in Nottingham</span></p>\n<p><span style=\"font-weight: 400;\">Nov 16th in Belfast</span></p>\n<p><span style=\"font-weight: 400;\">Nov 23rd in London</span></p>\n<p><a href=\"https://www.biomechanicseducation.com/product/intrinsic-biomechanics-taster/#tab-description\" target=\"_blank\" rel=\"noopener noreferrer\">Click here to find out more</a></p>\n<p><b>Just £188 --- Or FREE when you book 2 other 1 day workshops</b></p>\n</td>\n</tr>\n</tbody>\n</table>\n<p>[dt_divider style=\"thick\" /]</p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Once the intrinsic subsystems are moving more freely THIS is the time to start a periodised progressive core training programme like this one:</span>  </p>\n<h2> </h2>\n<h2><span style=\"font-weight: 400;\">STEP ONE: </span><b>Can They Engage Their Core?</b></h2>\n<p><span style=\"font-weight: 400;\">The Test + Exercise</span>   <span style=\"font-weight: 400;\">1). Lie your client on their back, knees bent,</span><span style=\"font-weight: 400;\"> arms on the floor by their sides - this gives them a good ‘base of support’.</span>  </p>\n<p><span style=\"font-weight: 400;\">Next, place your fingertips under the natural lumbar curve so you can just feel their natural position.</span> <span style=\"font-weight: 400;\">Now ask them to ‘brace’. A good brace is when they tense their entire core as if they were going to take a punch in the stomach. </span>  </p>\n<p><span style=\"font-weight: 400;\">They pass this test if they can do this without the pressure of their back changing at all on your fingers. If they move, lift or press down onto your fingers they failed the test. This means we keep coaching until they have the capacity to ‘control their core’. If they still struggle then they are not ready and must go back to the iMoveFreely base exercises (anti spasms, nerve mobilisations &amp; pure isolated joint mobilisations).</span>  </p>\n<p><span style=\"font-weight: 400;\">You (and they) might be surprised by how difficult this is IF you\'re not prepared for it. However, one moving more freely on the inside, the progress is often very quick. </span>  </p>\n<p>&nbsp;</p>\n<h2><span style=\"font-weight: 400;\">STEP TWO: </span><b>Can They Engage Their Core Maximally?</b></h2>\n<p><span style=\"font-weight: 400;\">Each of these is a Test + an Exercise</span></p>\n<p><span style=\"font-weight: 400;\">2). Crook Lying Brace - practice various percentages of muscular effort. </span></p>\n<p><span style=\"font-weight: 400;\">E.G 40% effort, 60% effort, 80% effort maybe up to 100% effort of muscular contraction. They only progress if they can achieve each ‘level’. If they lose their lumbar position at any point this is their failure point, so keep them here while you coach them further OR go back to the iMoveFreely base exercises (anti spasms, nerve mobilisations &amp; pure isolated joint mobilisations).</span>  </p>\n<p>&nbsp;</p>\n<h2><span style=\"font-weight: 400;\">STEP THREE: </span><b>Can They Engage Their Core With Control?</b></h2>\n<p><span style=\"font-weight: 400;\">Each of these is a Test + an Exercise</span> <span style=\"font-weight: 400;\">3). If they fly through these well then they are ready to be tested on their ability to control their core/trunk. Now we ask them to continue to maintain their spine position while moving their arms and legs by varying degrees SUPER SLOWLY. These are flexor dominant.</span>  </p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift foot off the floor, taking 8 seconds from the initial brace, to lifting and hovering foot 1” off the floor, to replacing the foot and finally letting the brace go. Repeat other side.</span></li>\n</ul>\n<p><img class=\"aligncenter size-large wp-image-16241\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-for-personal-trainers-1-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></p>\n<p>&nbsp;</p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace, now lift foot 1”, then extend the leg keeping it 1” off the floor, taking 8 seconds from start to finish as before. Repeat other side.</span></li>\n</ul>\n<p><img class=\"aligncenter size-large wp-image-16245\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-progressions-for-personal-trainers-2-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></p>\n<p>&nbsp;</p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace, lift foot 1”, now externally rotate the knee 30 degrees. Repeat other side.</span></li>\n</ul>\n<p>    <span style=\"font-weight: 400;\">This continues as you gradually increase the neuromuscular complexity through the use of lever lengths, removing different bases of support - legs, arms etc.</span>  </p>\n<p><img class=\"aligncenter size-large wp-image-16252\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-for-personal-trainers-to-use-with-clients-3-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" />   <img class=\"aligncenter size-large wp-image-16251\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-all-personal-trainers-should-know-4-1-1024x727.jpg\" alt=\"\" width=\"1024\" height=\"727\" /></p>\n<p><span style=\"font-weight: 400;\">Then once they are successfully doing all of this while maintaining a stable core/trunk then you progress to prone kneeling, </span> <span style=\"font-weight: 400;\">Each of these is a Test + an Exercise</span>   <span style=\"font-weight: 400;\">4). Prone kneeling is the subsequent neuromuscular challenge and is extensor dominant. </span></p>\n<p><img class=\"aligncenter size-large wp-image-16254\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-Prone-Kneeling-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></p>\n<p>&nbsp;</p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As before encouraging them to brace, maintaining their ‘neutral’ position, then ask them to lift one arm in front of them without losing their pelvic/spine position. Repeat on the other side.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace - take arm to side. Repeat other side.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace - lift and extend leg. Repeat other side.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace - take leg to side. Repeat other side.</span></li>\n</ul>\n<p>  <span style=\"font-weight: 400;\">This also continues through to lifting opposite arm and leg for example. </span></p>\n<p><img class=\"aligncenter size-large wp-image-16258\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-Prone-Kneeling-2-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" /></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">5). This phase takes them through similar variations while - Seated, seated on an unstable surface, standing, standing on an unstable surface.</span>  </p>\n<p><span style=\"font-weight: 400;\">Bear in mind if they cannot control their core while flat on their back, with no extra challenge and a huge base of support, imagine what their TRUE core control is like upright with weights being moved around their body!</span>        </p>\n<p>I want to once again just state that you should be working on improving any dysfunction in the pelvis, spine, shoulders, before you start working on the core. However, these guidelines we have covered today will give you a good grounding and route to follow as you help clients improve their core function.</p>\n<p>&nbsp;</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','The Weak Core Myth: Core Progressions That All Personal Trainers Should Know','','inherit','closed','closed','','16225-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',16225,'https://biomechanicseducation.com/?p=38702',0,'revision','',0),(38703,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h2><b>Is It Time To Take Your Skills Up Another Level?</b></h2>\n<p><span style=\"font-weight: 400;\">If you are a personal trainer, sports therapist etc etc and you are looking for CPD and/or to simply improve your knowledge and skill set in the world of Intrinsic biomechanics then you need to check out our 1 day workshops.</span>   <span style=\"font-weight: 400;\">If you haven’t stepped into our world yet, I recommend checking out the Intrinsic Biomechanics Workshop as that will set the grounding for the rest of it.</span>  </p>\n<h3><b>Already A Biomechanics Coach?</b></h3>\n<p><span style=\"font-weight: 400;\">If you are already a Biomechanics Coach then make sure you jump on the sport-specific ones… you are going to love them.</span> I thought I would take a moment to give you a brief intro to each of our workshops and if you would like to have a chat and hear what they are all about then <a href=\"https://www.biomechanicseducation.com/contact-us/\" target=\"_blank\" rel=\"noopener noreferrer\">click here</a>, fill in the form and we can get on a call to see if they are right for you.</p>\n<p>&nbsp;</p>\n<h2><b>Intrinsic Biomechanics Workshop </b></h2>\n<p><span style=\"font-weight: 400;\">Perfect for trainers and coaches looking to access elite skills easily that will impress both your clients and potential clients on the gym floor. </span></p>\n<p><span style=\"font-weight: 400;\">Commonly these days clients come to us with some kind of physical complaint and chances are you feel ill equipped to deal with this, right?</span></p>\n<p><span style=\"font-weight: 400;\">If you find yourself lacking confidence and really wishing you had a deeper level of understanding of the body then this is the workshop for you.</span></p>\n<p><span style=\"font-weight: 400;\">Find the root causes of their low grade discomforts with evidence based pelvic, spine and shoulder tests that can be done anywhere, without any equipment and really easily. But just watch those results when you re-test after the iMoveFreely exercises you will also learn!!</span></p>\n<p>&nbsp;</p>\n<h2><b>iMoveFreely Instructor Workshop</b></h2>\n<p><span style=\"font-weight: 400;\">If you teach group exercise THIS IS A MUST! </span></p>\n<p><span style=\"font-weight: 400;\">The foundation for all movement these movement preparation flows are fantastic as a warm up, workshop or even blended into your present class.</span></p>\n<p><span style=\"font-weight: 400;\">Teaching movement to a group of people can feel frustrating when they all move so differently and come with such a variety of problems.</span></p>\n<p><span style=\"font-weight: 400;\">This workshop will give you an increased confidence and so many more tools for your tool box. The results are stunning and your participants will LOVE absolutely them.</span></p>\n<p><i><span style=\"font-weight: 400;\">“THIS IS THE BEST COURSE I HAVE EVER DONE”</span></i><span style=\"font-weight: 400;\"> - Jayne Nicholls. </span></p>\n<p>&nbsp;</p>\n<h2><b>Golf Biomechanics Workshop</b></h2>\n<p><img class=\"aligncenter size-large wp-image-16056\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Golf-Biomechanics-Workshop-1-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" /></p>\n<h3>Are You A Golf Teaching Professional?</h3>\n<p>If you\'re a golf teaching professional, you probably know all too well the feeling of analysing someones swing, giving them tips, cues, training drills only to find that no matter what they try they simply can\'t do what your asking. So often this has nothing to do with you as a coach and everything to do with what their body will physically let them do. If they can\'t physically get into the right positions it doesn\'t matter how much you tell them or coach them into it. The body will compensate and find different ways. </p>\n<p>&nbsp;</p>\n<p>You as a coach assess the extrinisic biomechanics, you look at the swing plane, where the cub and hands are at impact and hundreds of other points. Well we are going to help you see it from the inside of the body too. You see there are all kinds of ways the body compensates and those lead to a lot of the movement patterns that create certain shot shapes. For example, a leg length discrepancy can easily lead to a slice. A lack of thoracic mobility can easily lead to tilting in the spine. The list goes on and on. And when you understand these principles, you\'ll be able to provide your clients with exercises to help improve their game. </p>\n<p>&nbsp;</p>\n<h3>Are You A Personal Trainer Or Strength &amp; Conditioning Coach Interested In Golf Or Working With Golfers?</h3>\n<p>Imagine being able to help someone dramatically improve their game without ever touching a golf club. As a coach you can help get people physically and biomechanically ready to swing the club. You can support golf coaches and make their life so much easier. </p>\n<p>If you want to get into the world of golf and working with golfers, then you need to be on this workshop!</p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Delivered by world leader of Intrinsic Biomechanics, Martin Haines - Biomechanics Coach, Chartered Physiotherapist &amp; PGA advisor he brings to you this fantastic golf specific workshop.</span> <span style=\"font-weight: 400;\">Ideal for both amateur and professional players and coaches OR even personal trainers looking to offer their services to golf clubs.</span> <span style=\"font-weight: 400;\">Learn from the best! </span>  </p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.biomechanicseducation.com/contact-us/\">Click here to enquire and find out more</a></p>\n<p>&nbsp;</p>\n<h2><b>Running Biomechanics Workshop</b></h2>\n<p><span style=\"font-weight: 400;\"><img class=\"aligncenter size-large wp-image-16057\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Running-Biomechanics-Workshop-1-1024x512.png\" alt=\"\" width=\"1024\" height=\"512\" /></span></p>\n<p><span style=\"font-weight: 400;\">Our BRAND NEW Running specific workshop - BY DEMAND! </span></p>\n<p><span style=\"font-weight: 400;\">Yes this workshop has been designed specifically for those who run, coach running or train clients who run from beginner, amateur to athlete. </span></p>\n<p><span style=\"font-weight: 400;\">The trends and fads we hear about can leave us feeling unsure about what is best for our runners, cant it? Barefoot? Forefoot strike Pose running? Mid foot strike? What’s best? How would I know?</span></p>\n<p><span style=\"font-weight: 400;\">Learn all about the different running gaits and what is best for your running client/s.</span><span style=\"font-weight: 400;\"><br /></span></p>\n<p>&nbsp;</p>\n<h2><b>Low Back Health Workshop</b></h2>\n<p><span style=\"font-weight: 400;\">This hugely educational day will deepen your knowledge and understanding of spine anatomy, MRI scan, reports, clinical conditions that can affect low back health, pain science, manual articulations and how to support a client who lives with chronic low grade low back pain. </span></p>\n<p><span style=\"font-weight: 400;\">Back problems are rife and as a trainer or coach you want to provide an informed exercise programme that will help them. However gaining a deeper level of understanding of the anatomy and also clinical conditions your client may present with can make all the difference to your business so why not join us?</span></p>\n<p><span style=\"font-weight: 400;\">A great </span><i><span style=\"font-weight: 400;\">introduction</span></i><span style=\"font-weight: 400;\"> to the industry recognised L4 Low Back Pain anatomy and theory.</span></p>\n<p>&nbsp;</p>\n<h2><b>What’s The Investment?</b></h2>\n<p><span style=\"font-weight: 400;\">If you only want to do one workshop then the investment is £188. </span></p>\n<p><strong>However, our most popular option is the <span style=\"color: #ff0000;\">3 workshops for the price of 2</span>. Which means your investment is just £376 (saving you £188)</strong></p>\n<p><span style=\"font-weight: 400;\">So if you like the sound of several of the workshops that is definitely the best option for you. </span> <span style=\"font-weight: 400;\">You could start with the Intrinsic Biomechanics Workshop and then do the Running and the Golf specific ones. It’s totally up to you.</span> <span style=\"font-weight: 400;\">To find out upcoming dates and to chat with one of the team to see if this is the right workshop for you, simply click here, fill in your details and we will be in touch shortly.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Where &amp; When Are The Biomechanics Workshops?</b></h3>\n<p><span style=\"font-weight: 400;\">We have 4 venues that the workshops are taking place at, in London, Nottingham, Scotland and Belfast.</span> <span style=\"font-weight: 400;\">We have a whole load of upcoming dates. So if you are interested, the best thing to do is enquire and let me know which workshops your interested in and then we can have a chat and I can let you know the dates.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Want To Find Out More?</b></h3>\n<p><span style=\"font-weight: 400;\">If you want to find out more, then click here, fill in your information on the form and one of the team will be in touch to have a chat, let you know the upcoming dates and locations and see if there is a workshop for you.</span>  </p>\n<p>&nbsp;</p>\n<h2 style=\"text-align: center;\"><a href=\"https://www.biomechanicseducation.com/contact-us/\"><strong>--&gt; CLICK HERE TO ENQUIRE NOW &lt;--</strong></a></h2>\n<p>&nbsp;</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Biomechanics Education 1 Day Workshops For Personal Trainers, Sports Therapists, S&C Coaches And More...','','inherit','closed','closed','','16054-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',16054,'https://biomechanicseducation.com/?p=38703',0,'revision','',0),(38704,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p>Last week we started to take a look at the feet and ankles, and if you haven\'t read that one, I suggest you start there, just click here to go back and read that one.  </p>\n<h2><b>What </b><b><i>Can</i></b><b> We Do In Terms Of Exercise?</b>  </h2>\n<p><span style=\"font-weight: 400;\">So this is the really cool part, we are the exercise experts, right? </span></p>\n<p><span style=\"font-weight: 400;\">So some non-contraindicated simple lower limb/foot exercises could be a real help AND would mean we stand out and have an increased confidence when working with clients requiring foot attention… not THAT kind….c’mon stay with me….I mean pronation and supination exercises.</span>  </p>\n<p><span style=\"font-weight: 400;\">Firstly we need to assess the foot to check if it is loose at the MTJ and/or if they struggle to supinate by applying the Jacks Test.</span>   <span style=\"font-weight: 400;\">There are 2 simple tests that can contribute to…</span>  </p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our understanding of the foot function of our clients</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our confidence in then prescribing exercises </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our ability to communicate more effectively and confidently with foot specialists </span></li>\n</ol>\n<p>&nbsp;</p>\n<h2><b>SubTalar Motion Test (Testing for Mobility of the STJ)</b></h2>\n<p>[embed]https://youtu.be/19cTcHQp5hQ[/embed]</p>\n<p>&nbsp;</p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have your client lie prone (face down) on a massage table, bed or bench and with their ankles free of the edge of the surface. Encourage them to relax.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now facing their feet, place your right hand on top of the left calf to keep the leg still. </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Using your left thumb and forefinger to take hold of the ball of the 5th met (little toe).</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push the 5th met towards the centre of the knee, into dorsi flexion, the ‘wiggle’ the foot from side to side to get a sense of its laxity. </span></li>\n</ol>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If it feels loose this foot/ankle has a propensity to pronate</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If it feels very stiff it might have a propensity to supination</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Somewhere in the middle is more or less neutral</span></li>\n</ul>\n<p>  <img class=\"aligncenter size-large wp-image-15788\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Subtalar-Motion-Test-1-1024x768.jpg\" alt=\"\" width=\"1024\" height=\"768\" />  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">This test can feel subjective until you have felt a few or been taught by someone more experienced at this particular test. </span> <span style=\"font-weight: 400;\">It is probably best to start by comparing the left to the right to see if one feels looser or stiffer, then decide which feels more so to start your analysis and make a decision.</span>  </p>\n<h3><b>If It Feels Loose… What Do You Do?</b></h3>\n<p><strong>Result = Loose</strong></p>\n<p><span style=\"font-weight: 400;\">I</span><span style=\"font-weight: 400;\">f the foot feels loose (that it has a propensity to pronate) then there is a chance it struggles with supination. So we might prescribe supination exercises.</span> <span style=\"font-weight: 400;\">Using a resistance band, place it around the inside of your client\'s right foot (for example) also the inside of their big toe, then offer resistance from their right side.</span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot inwards, adducting it, inverting the heel and if possible adding some plantar flexion - remember that triplanar motion for pronation?</span></p>\n<p><span style=\"font-weight: 400;\">Reps and sets are just common sense and client dependant - 2 x 8 up to 3 x 15 for example. </span></p>\n<p><span style=\"font-weight: 400;\">Repeat on both feet if they are both loose of course.</span>  </p>\n<h3><b>If The Joint Is Stiff - What Can You Do?</b></h3>\n<p><strong>Result = Stiff</strong></p>\n<p><span style=\"font-weight: 400;\">However, if the foot feels stiff then we might consider prescribing pronation exercises along with mobility work.</span> <span style=\"font-weight: 400;\">This time we would take the resistance band around the outside of the right foot for example, close to the outside of the toes, then offer resistance from the left side of the client. </span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot outwards, abducting it, everting the heel and if possible dorsi flexing to take into account the triplanar action of supination.</span> <span style=\"font-weight: 400;\">Mobility for the ankle might include what you would expect, calf stretching, joint mobilising etc.</span> <span style=\"font-weight: 400;\">Reps and sets as above.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now let’s have a look at the second screen we can do...</span>  </p>\n<h3><b>Jack’s Test (To Understand Capacity to Re-Supinate)</b></h3>\n<p><i><span style=\"font-weight: 400;\">This is my favourite of all the tests I do because it shows very simply the nature of our body as an integrated system. Watch whats happens to the shoulders and upper body when you do it on someone who scores a 2-3.</span></i></p>\n<p>&nbsp;</p>\n<p>[embed]https://youtu.be/iW7uAzKJmgs[/embed]</p>\n<p>&nbsp;</p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have your clients stand upright and relaxed, looking straight ahead and ask them to take a couple of steps to allow their feet to land where they want to.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While kneeling down in front of them, explain “</span><i><span style=\"font-weight: 400;\">try not to help nor resist against this movement and keep looking straight ahead, not down, arms by your sides”</span></i></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now place open hands onto the floor in front of their right foot, place both of your thumbs underneath their big toe, with the rest of your hands, fingers spread out on the floor. </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push the big toe upwards about 45 degrees towards the middle shin with as much effort as is required to see how ‘heavy’ this feels. Watch for if the foot arches and assess how easy of difficult it is to do this.</span></li>\n</ol>\n<p><img class=\"aligncenter wp-image-15787 size-large\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Jacks-test-1-1024x768.jpg\" alt=\"\" width=\"1024\" height=\"768\" /> <span style=\"font-weight: 400;\">This movement should functionally activate the </span><b>Windlass Mechanism</b><span style=\"font-weight: 400;\">.</span> <span style=\"font-weight: 400;\">The Windlass Mechanism is when the plantar fascia that is ‘wrapped’ around the head of the Hallux (big toe) pulls the foot into that arched, supinated, rigid foot for Toe Off. (Imagine walking over the foot, the point at which your big toe extends)</span> <span style=\"font-weight: 400;\">However, when we score the effort it takes to do this we can get an impression of its influence on the gait cycle.</span>  </p>\n<p><span style=\"font-weight: 400;\">We have a scoring like this :</span>  </p>\n<p><span style=\"font-weight: 400;\">0-    Very Low Resistance</span></p>\n<p><span style=\"font-weight: 400;\">1 -</span> <span style=\"font-weight: 400;\">Low Resistance</span></p>\n<p><span style=\"font-weight: 400;\">2 - </span> <span style=\"font-weight: 400;\">Moderate Resistance</span></p>\n<p><span style=\"font-weight: 400;\">3 -</span> <span style=\"font-weight: 400;\">High Resistance</span></p>\n<p><span style=\"font-weight: 400;\">4 - </span> <span style=\"font-weight: 400;\">Very High Resistance</span></p>\n<p><span style=\"font-weight: 400;\">5 - </span> <span style=\"font-weight: 400;\">Impossible to Move</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">You are again subjectively (initially at least) measuring the amount of effort it takes to push the toe into extension. This ‘action’ is part of Toe Off during the gait cycle.</span> <span style=\"font-weight: 400;\">If the toe lifts so easily, it almost flies off the floor with virtually no effort, that is a 0-1 score. </span> <span style=\"font-weight: 400;\">If the toe is so heavy that no movement or arch happens, even when you apply a huge effort this is a 5.</span> <span style=\"font-weight: 400;\">If it is really heavy but there is a small arching this is a 4.</span> <span style=\"font-weight: 400;\">The effort should score around a 2-3. This indicates there is some rigidity but its not so easy that it becomes unstable.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Exercise Prescription After The Screen</b></h3>\n<p>&nbsp;</p>\n<h4><strong>Result = 4-5</strong></h4>\n<p><span style=\"font-weight: 400;\">If the score is heavy and 4-5 then this indicates the foot struggles with supination. So we might prescribe supination exercises.</span> <span style=\"font-weight: 400;\">Using a resistance band, place it around the inside of your clients right foot (for example) also the inside of their big toe, then offer resistance from their right side.</span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot inwards, adducting it, inverting the heel and if possible adding some plantar flexion.</span> <span style=\"font-weight: 400;\">Same as the previous test/exercise.</span>  </p>\n<h4><strong>Result = 0-2</strong></h4>\n<p><span style=\"font-weight: 400;\">However, if the foot moves too easily into supination then we might consider prescribing pronation exercises.</span></p>\n<p><span style=\"font-weight: 400;\">This time we would take the resistance band around the outside of the right foot for example, close to the outside of the toes, then offer resistance from the left side of the client. </span></p>\n<p><span style=\"font-weight: 400;\">Now ask them to pull/turn the foot outwards, abducting it, everting the heel and if possible dorsi flexing.</span></p>\n<p><span style=\"font-weight: 400;\">Same as the previous test/exercise.</span></p>\n<p>&nbsp;</p>\n<h3><b>Summary </b></h3>\n<p><span style=\"font-weight: 400;\">Pronation and supination exercises (of which there are several by they way) as you can imagine, are not likely to be contraindicated on the kind of clients we are generally insured to work with.</span> <span style=\"font-weight: 400;\">The really cool thing here is that we can use really simply to apply tests and exercises like these that offer us additional insights for improving our clients capacity for movement. </span> <span style=\"font-weight: 400;\">We should also gain some degree of confidence to approach foot specialists and we are also in a great position to prepare the lower body system/s for pre-orthotic conditioning.</span> <span style=\"font-weight: 400;\">Try them out and please let me know how you get on….</span>    </p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Foot Biomechanics Made Simple - Part 2 - How To Test & Correct Imbalances In Foot Biomechanics','','inherit','closed','closed','','15786-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15786,'https://biomechanicseducation.com/?p=38704',0,'revision','',0),(38705,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Summer is almost here so take your shoes off….go on…..now look at your feet for a moment….</span> <span style=\"font-weight: 400;\">how do they look to you? </span></p>\n<p>Are your toes straight? </p>\n<p>Does your big toe angle inwards like the shape of the shoes you wear?</p>\n<p>Maybe your smaller digits roll under?</p>\n<p>Do you see different skin textures caused by your footwear?</p>\n<p><span style=\"font-weight: 400;\">The reasons they change from when we were young are....</span></p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">We walk around on top of them, jump on them, run on then, maybe even swivel &amp; swerve on them!</span></li>\n<li>They experience lots of different \'casts\' we call shoes, that alter the space they move or \'train\' in. </li>\n<li><span style=\"font-weight: 400;\">They have SO MANY joints &amp; connective tissue structures inside them - 26 bones, 19 muscles, and 107 ligaments!!</span></li>\n</ol>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">This is however important in terms of their contribution to the function of the gait cycle which we will explore here. The feet are often underestimated in their level of influence on the rest of the body.</span> </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The very complex nature of the foot\'s multiple joint surfaces &amp; combinations of planes of actions is why they are so wonderful yet can also be so problematic. So much </span><i><span style=\"font-weight: 400;\">could</span></i><span style=\"font-weight: 400;\"> go wrong....both in ascending biomechanical influencers AND from descending biomechanical influencers.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Here I would like to share with you a simplistic interpretation of foot function, in an effort to help us, help our clients. That said there is nothing more valuable to our businesses than relations with an open minded multidisciplinary team of practitioners.</span></p>\n<p>&nbsp;</p>\n<h2><b>Pronation &amp; Supination - What Are They?</b></h2>\n<p><span style=\"font-weight: 400;\">Well, both are </span><i><span style=\"font-weight: 400;\">tri-planar</span></i><span style=\"font-weight: 400;\"> in their actions meaning they are made up of 3 actions. </span>  </p>\n<h3><strong>Pronation Of The Foot</strong></h3>\n<p><img class=\" wp-image-15604 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/Pronation-of-the-foot-Foot-Biomechanics-1-104x300.png\" alt=\"\" width=\"143\" height=\"413\" /></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">Eversion - base of the heel turns out. </span></li>\n<li><span style=\"font-weight: 400;\">Abduction - the toes abduct away from the body. </span></li>\n<li><span style=\"font-weight: 400;\">Dorsi-Flexion - the toes get closer to the shin decreasing the anterior angle of the ankle. </span></li>\n</ol>\n<p>&nbsp;</p>\n<p>The pronated foot is wide, loose, floppy, long &amp; the Midtarsal Joint is ‘unlocked’ <span style=\"font-weight: 400;\">This is the shock absorption phase of the gait cycle/walking. This is necessary to reduce, dissipate or dampen shock as our foot hits the floor each step we take so that it does not reverberate up into the brain. </span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<h3><strong>Supination Of The Foot</strong></h3>\n<p><img class=\" wp-image-15605 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/Supination-of-the-foot-Foot-Biomechanics-1-110x300.png\" alt=\"\" width=\"150\" height=\"409\" /></p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">Inversion - base of the heel turns in</span></li>\n<li><span style=\"font-weight: 400;\">Adduction - the toes adduct towards from the body</span></li>\n<li><span style=\"font-weight: 400;\">Plantar-Flexion - the toes get further away from the shin increasing the anterior angle of the ankle</span></li>\n</ol>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The supinated foot is narrow, stiff, rigid, short &amp; the Midtarsal Joint is ‘locked’ </span>   <span style=\"font-weight: 400;\">This allows for the ‘toe off’ phase of the gait cycle/walking. This is necessary to propel the body forwards on a solid foot.</span>  </p>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2>The ‘Overpronation’ Fallacy</h2>\n<p><span style=\"font-weight: 400;\">When we understand the phases of the gait cycle it becomes apparent that the epidemic of \'over pronators\' might actually be misunderstood, maybe we don\'t OVER pronate after all.....</span></p>\n<p>&nbsp;</p>\n<h2><b>The Gait Cycle</b></h2>\n<p><img class=\"aligncenter  wp-image-15606\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/The-Gait-Cycle-Foot-Biomechanics-1-300x190.png\" alt=\"\" width=\"596\" height=\"378\" /></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Heel Strike - Pronation - Shock Absorption </span><span style=\"font-weight: 400;\">     </span></p>\n<p><span style=\"font-weight: 400;\">ForeFoot Landing - Pronation - Shock Absorption </span></p>\n<p><span style=\"font-weight: 400;\">Neutral - Mid Point - Body Moves Over The Foot </span><span style=\"font-weight: 400;\">              </span></p>\n<p><span style=\"font-weight: 400;\">Heel Lift - Supination - Big Toes Extends Initiating Propulsion</span><span style=\"font-weight: 400;\">                       </span></p>\n<p><span style=\"font-weight: 400;\">Toe Off - Supination - Rigid Foot For Propulsion</span>  </p>\n<p>&nbsp;</p>\n<h3><b>So What? </b></h3>\n<p><span style=\"font-weight: 400;\">The Root Theory has been a huge influence on the podiatric / orthotic professions with the ‘loose’ feet being described as overpronators because the foot rolled inwards. Also the knee was valgus, the foot was still floppy &amp; pronating at the \'heel lift\' phase of the gait cycle. This is when it was supposed to be supinating &amp; rigid, therefore the ascending force could be causing problems including symptoms, </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What this meant was that at the point of \'toe off\' the foot was still pronating, thus ‘over’ pronators were still loose when they should be more rigid for the propulsion phase. So technically / functionally we are more likely to be LATE SUPINATORS as opposed to \'over\' pronators! The TIMING of supination is late. </span></p>\n<p><span style=\"font-weight: 400;\">Root design a support to stop excessive pronation happening by offering a ‘wedge’ on the inside of the foot/shoe, an orthotic to ‘fill the gap’ &amp; stop excessive pronation. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However this often created another problem.</span> <span style=\"font-weight: 400;\">It stopped the absorption or dissipation of shock, thus creating alternative problems as you can imagine. Feet hitting the ground already supinated, or at least with a reduced ability to pronate, increased the shock / force ascending upwards in the chain.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>The Modern Theory - Panjabi’s Model?</b></h3>\n<p><span style=\"font-weight: 400;\">Design of orthotics has evolved to recognised this by fashioning smaller wedges that improve the <strong><em>timing of supination</em></strong> rather than stopping pronation. This gave the late supinators an improved ‘timing’ of the supination phase to enable a more natural gait &amp; better chance of a rigid \'toe off\'.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Over Prescription Of Orthotics...?</b></h3>\n<p><span style=\"font-weight: 400;\">Could orthotics be over prescribed?</span> Conceptually they simple alter force, the force must go somewhere, so could we enable our clients to produce force more optimally through movement training? Would it make more sense to train the body to absorb and produce force better itself? Could some people benefit from an external support for force production improvement?</p>\n<p>If you would like to join us to discuss some of these questions why not get in touch? rachel@biomechanicseducation.com</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Foot Biomechanics : The Over Pronation Fallacy','','inherit','closed','closed','','15602-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15602,'https://biomechanicseducation.com/?p=38705',0,'revision','',0),(38706,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Passive income is NOT a quick fix to living on a beach while money pours in and Gary Vee is the genius in telling you HOW and WHY this is the case. In this video he explains simply WHY the false belief of building your ‘passive income’ will create a lazy life for you living on a beach.</span></p>\n<p>[embed]https://www.facebook.com/gary/videos/2336471133290315/[/embed]</p>\n<p><span style=\"font-weight: 400;\">Now don’t get me (or Gary) wrong, there are some that have managed to do exactly that and I know a couple….BUT…. a). At what cost? b). For how long? c). How many have done it both successfully AND long term?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We are fed all sorts of emotive videos, articles and promotions of techniques or systems that mean you can SIMPLY create passive income out of nowhere and retire on a beach in a short space of time. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Gary will tell you his story of long long hours, dedicated hard work, for many many years, with commitment and passion that had the side effect of allowing him to now do what he LOVES most…..and here\'s the thing…..what he LOVES the most others would call WORK!!</span>  </p>\n<p>&nbsp;</p>\n<p><b>What Am I Getting At….?</b>  </p>\n<p><span style=\"font-weight: 400;\">Well it’s the same with the body…**SHOCKER ALERT**</span>  </p>\n<p><span style=\"font-weight: 400;\">...there are NO quick fixes to LONG TERM physical health. </span>  </p>\n<p><span style=\"font-weight: 400;\">There I said it! </span>  </p>\n<p><span style=\"font-weight: 400;\">Those adverts about pain reducing body straps to hold you in good posture, 12 weeks to a six pack, those medicated smelly muscle rubs, those promises of </span><i><span style=\"font-weight: 400;\">in just so many days, hours, minutes you will be painfree</span></i><span style=\"font-weight: 400;\">…...please take them ALL with a pinch of salt. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now everything will, of course, help someone but for how long and how effectively and at what cost?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Your intrinsic biomechanics are so dynamic and adaptive to the environment that we need to constantly maintain homeostasis. Constant nourishment, hydration, sleep, mental stimulation, healthy movement….and of course lots of hugs, sex and laughter for good measure, right!??! </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Too many people are making a shed load of money off those suckers who believe there is a magic timescale or number to fixing your body, or making loads of money easily or moving more efficiently without much commitment.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Quick fixes might work in a very small percentage of cases for both my example and Gary’s example.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">But certainly not for most of us</span>   <i><span style=\"font-weight: 400;\">‘The 4hr Work Week’</span></i><span style=\"font-weight: 400;\"> by Timothy Ferris, gives a fantastic system of approach to working less while generating income and holds a fascinating way of looking at your job. However this is not what most of us are after in terms of </span><i><span style=\"font-weight: 400;\">purpose</span></i><span style=\"font-weight: 400;\"> or maybe I am wrongly assuming you are like me?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Surely the act of doing what you love, whether that be work or movement based, will result in you not working and being more consistent in your movement nourishment?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">YES Sometimes a quick massage or chucking in orthotics can ease symptoms…. and I have done both!</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However LONG TERM happiness in ‘work’ and healthy pain free movement BOTH come from accepting that it\'s highly likely not to last if you take the quick fix approach.  </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">C’MON, We ALL know the answer reeeeaaaaallly, don’t we?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">If you never want to work again it’s really easy to find the solution... </span>  </p>\n<p><span style=\"font-weight: 400;\">Do something you love and get really good at it! I absolutely LOVE what I do and cannot wait each day to get going on things. Of course I would be lying if I said I didn’t want more freedom BUT the actual act of working TOWARDS a goal gives me </span><i><span style=\"font-weight: 400;\">purpose</span></i><span style=\"font-weight: 400;\"> and is what I get a huge amount of satisfaction from.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is the same for your clients movement goals….yes you can tell them they will look amazing in 12 weeks and of course they may well look great and feel improvements. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Yet it is our duty of care to educate our clients on long term healthy, pain free movement even if aesthetics is an initial goal or driver.  </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So yes the answer is </span><i><span style=\"font-weight: 400;\">simple</span></i> <span style=\"font-weight: 400;\">But the solution is a long term commitment, since your body is with you for life, not just while you want to look great.</span>  </p>\n<p>&nbsp;</p>\n<p><b>So What?</b>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So in terms of doing a job you LOVE read </span><i><span style=\"font-weight: 400;\">‘Finding Your Element’ </span></i><span style=\"font-weight: 400;\">by Sir Ken Robinson.</span>   <span style=\"font-weight: 400;\">In terms of long term healthy intrinsic biomechanics for your clients learn how to educate them to move more freely no matter what their original goal is, that really what they are paying you for.</span></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Stop Chasing Quick Fixes - Gary V & I Agree On This','','inherit','closed','closed','','15432-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15432,'https://biomechanicseducation.com/?p=38706',0,'revision','',0),(38707,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p>[vc_row][vc_column][vc_column_text]<i><span style=\"font-weight: 400;\">Have you read ‘<a href=\"https://www.amazon.co.uk/This-Going-Hurt-Secret-Diaries/dp/1509858636/ref=sr_1_1?keywords=this+is+going+to+hurt&amp;qid=1563206903&amp;s=gateway&amp;sr=8-1\" target=\"_blank\" rel=\"noopener noreferrer\">This Is Going To Hurt’</a></span></i><span style=\"font-weight: 400;\"> by Adam Kay yet? Well, that book has inspired this blog post…</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I never thought I would ask the question… “Do You Care Too Much?”, because </span><i><span style=\"font-weight: 400;\">surely</span></i><span style=\"font-weight: 400;\"> that’s not possible, right?</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It kind of bothers me somewhat and not because I am cold and heartless but because of the very reason I too DO CARE, A LOT.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So, why on earth would it matter if you care a lot?</span></p>\n<p>&nbsp;</p>\n<h2><b>Do You Care Too Much?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I think when we really care and we really want to help someone, we can sometimes overstep our remit because we THINK we can help, and </span><i><span style=\"font-weight: 400;\">maybe</span></i><span style=\"font-weight: 400;\"> our client hasn’t had a great experience with each/most or some of the professionals they have seen previously. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The client desperately WANTS you to be able to help them, and you want to be able solve their problem.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So you do everything you can, and then sometimes, try new things, different things, things that might just fall outside of your scope.</span></p>\n<p>&nbsp;</p>\n<h2><b>Do You Try Things You Shouldn’t?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Well this might just mean we run the risk of being negligent or unknowingly be prescribing contraindicated exercises or giving inappropriate advice and therefore risking the physical health of the client.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The biggest problem is something I mentioned in last weeks blog about injuries…. WE </span><i><span style=\"font-weight: 400;\">DON’T KNOW WHAT WE DON’T KNOW</span></i><span style=\"font-weight: 400;\">!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We need the help of a multidisciplinary team around us to gain second, third and maybe fourth opinions. WHY? Because most of what is going on inside the clients body is based upon hypothesis. Which means NO ONE KNOWS, thus leaving us all at risk of making the wrong decision based upon our expertise. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">By the way:</span></p>\n<p><span style=\"font-weight: 400;\">Knowledge + Experience = EXPERTISE</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">BUT</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Other professionals are likely to have different tests, knowledge, questions to ask based on their expertise and skill sets that can help US and all those involved make a much more </span><i><span style=\"font-weight: 400;\">informed</span></i><span style=\"font-weight: 400;\"> decision on how to support our client in their physical health and wellbeing. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It doesn’t matter how many years of practise and piles of certificates we collect, we still see the world different to our counterparts. So while we MIGHT be able to help it’s ALWAYS best to get a second opinion if you aren’t 100% sure or if there is a red or even yellow flag found during the initial consultation/assessment. </span></p>\n<p><span style=\"font-weight: 400;\">(A Red Flag example might be a clinical condition that could be contraindicated by movement - ie Osteoarthritis</span></p>\n<p><span style=\"font-weight: 400;\">A Yellow Flag example might be mental health condition that must be taken into account but may not in itself directly inhibit movement - ie depression)</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is vital we improve our reputation for good practise because we NEED to help the NHS and at present no one really trusts exercise professionals enough to willingly open up GP referral schemes. </span></p>\n<p>&nbsp;</p>\n<h2><b>Caring is The Whole Point To Many Jobs</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However there are always examples of caring  </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">To give you an example of JUST how much the NHS is struggling from an extremely qualified and experienced consultant doctor I strongly recommend you read this book….  </span></p>\n<p>&nbsp;</p>\n<h2><b>The NHS Is Struggling - From The Horse\'s Mouth</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What does it mean to be a doctor ?</span></p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.amazon.co.uk/This-Going-Hurt-Secret-Diaries/dp/1509858636/ref=sr_1_1?keywords=this+is+going+to+hurt&amp;qid=1563206903&amp;s=gateway&amp;sr=8-1\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">“This is Going To Hurt” Adam Kay</span></i></a></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Adam Kay wrote an award winning book about his diaries as a doctor and, while hilarious, it is also a very sad but enlightening read that describes the real struggles of going into an often thankless job </span><i><span style=\"font-weight: 400;\">because you care</span></i><span style=\"font-weight: 400;\">. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">His cathartic practise of writing down all of his experiences in such a way as to bring you to tears of both laughter and utter sadness. </span></p>\n<p><span style=\"font-weight: 400;\">If you read one book this year, please read this one. </span></p>\n<p>&nbsp;</p>\n<p><b>Why?</b></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Why am I suggesting you read it? </span></p>\n<p><span style=\"font-weight: 400;\">1). It will make you laugh </span></p>\n<p><span style=\"font-weight: 400;\">2). It is a disturbingly honest account of our NHS</span></p>\n<p><span style=\"font-weight: 400;\">3). To understand that ….</span></p>\n<p>&nbsp;</p>\n<h2><b>How Can Exercise Professional’s Help?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">How we can help is by demonstrating duty of care, gaining good quality education, developing and working within a multidisciplinary team and working hard to assess/monitor/reassess and self reflect.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We really need to up our game individually so that as a group of professionals we are taken more seriously. Because I am convinced that MOST of the time, educated exercise can help MOST of the nations health issues. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Who are the exercise experts????</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">US!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I want to challenge you to continue your education, never stop learning, push yourself to learn new things. That\'s how you will help your clients.</span>[/vc_column_text][/vc_column][vc_column][vc_column_text] </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<p>[/vc_column_text][/vc_column][/vc_row]</p>','Is There Such A Thing As Caring Too Much? And Can It Adversely Affect Your Client?','','inherit','closed','closed','','15291-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15291,'https://biomechanicseducation.com/?p=38707',0,'revision','',0),(38708,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Last week we discussed the whole ‘weak’ thing and how actually, just because something is appearing weak, doesn’t mean it actually needs strengthening, or at least maybe not right away. Think back to your clients with ‘weak glutes’... If you missed that post, <a href=\"https://www.biomechanicseducation.com/why-strengthening-might-not-be-the-solution-to-your-clients-weak-glutes-or-weak-anything/\" target=\"_blank\" rel=\"noopener noreferrer\">make sure you check it out, click here</a>.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Today I thought we would look at the world of injury. Injury can be a personal trainers nightmare. If a client is injured it means they often don’t train which, along with not doing the sessions with them, means they aren’t getting results and are less likely to come back and start training again once recovered.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">But… what if our thought process around injury was wrong?</span>  </p>\n<p><span style=\"font-weight: 400;\">What if simply stopping sessions and sending the client to see a physio when they get low grade back pain wasn’t the right approach?</span> <span style=\"font-weight: 400;\">You see, if you can keep clients training, or at least in a routine, then they are much more likely to get results. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So let’s consider this question first...</span>  </p>\n<h2> </h2>\n<h2><b>What’s The Definition Of An Injury?</b></h2>\n<p><span style=\"font-weight: 400;\">So we are generally trained at L2/3 to send anyone with an injury away since it is not our remit, right? The problem is what our clients call an injury, might simply be a low grade ache or stiff back that needs some exercise. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Definition from the internet…</span>  </p>\n<h3><b>Injury:</b></h3>\n<p><i><span style=\"font-weight: 400;\">an instance of being injured, she suffered an injury to her back </span></i><b>wound</b><b>, </b><b>bruise</b><b>, </b><b>cut</b><b>, </b><b>gash</b><b>, </b><b>tear</b><b>, </b><b>rent</b><b>, </b><b>slash</b><b>, </b><b>gouge</b><b>, </b><b>scratch</b><b>, </b><b>graze, laceration</b><b>, </b><b>abrasion</b><b>, </b><b>contusion</b><b>, </b><b>lesion</b><b>, </b><b>sore, trauma</b>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">In my experience, the term ‘injury’ is being attached to literally ANYTHING that hurts or is uncomfortable or long term.</span>  </p>\n<p><span style=\"font-weight: 400;\">The term injury is being attached to ‘issues’ that are neither an ‘injury’ nor even anything ‘clinical’. There are a very high percentage of ‘issues’ that in my experience are simply poor biomechanics, for example. </span>  </p>\n<p>&nbsp;</p>\n<h3><b>What’s Does This Mean For Exercise Professionals &amp; Medical Professionals?</b></h3>\n<p><span style=\"font-weight: 400;\">Well I believe it means 2 things </span>  </p>\n<p><span style=\"font-weight: 400;\">1). Exercise professionals (in most cases) could help more by prescribing exercises instead of just referring away.</span>  </p>\n<p><span style=\"font-weight: 400;\">2). Medical professionals often ‘fail’ when using clinical assessments and treatments for something that is simply biomechanical (ie nothing shows up on an MRI, they are told nothing is wrong but they still hurt)</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">There is a huge problem with this because some professionals are being labelled as rubbish or not very good at their job when in fact they simply aren’t the right professional for the job. GP’s, physios and so on are getting a bad rap unnecessarily (Ok for some it may well be right).  </span> <span style=\"font-weight: 400;\"> </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What I mean by this is if your ‘injury’ isn’t in fact an </span><i><span style=\"font-weight: 400;\">injury</span></i><span style=\"font-weight: 400;\"> then a professional that is skilled in addressing </span><i><span style=\"font-weight: 400;\">injuries</span></i><span style=\"font-weight: 400;\"> may well fail you in their methods.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>When Niggles Become Injuries</b></h2>\n<p><span style=\"font-weight: 400;\">Low grade non-specific ‘niggles’ or ‘aches’ that are insidious and possibly recurring are often NOT an injury but they can become one if unaddressed. </span>  </p>\n<p><span style=\"font-weight: 400;\">They are more often than not caused by a lifestyle factor that can be addressed by a fitness professional with an understanding of assessments and prescribing safe exercises to improve movement. </span>  </p>\n<p><span style=\"font-weight: 400;\">This accompanied with some discussion about lifestyle can have the desired effect where clinical intervention has failed. This happens very commonly because the ‘issue’ is often not where they hurt! So treating the site of pain doesn’t actually solve this type of issue.</span>  </p>\n<p><span style=\"font-weight: 400;\">You have to know where the issue stems from to be able to get the client moving better even though the area of the root cause may well not hurt at all!</span>  </p>\n<h2> </h2>\n<h2><b>So Where Does This Leave Fitness Professionals?</b></h2>\n<p><span style=\"font-weight: 400;\">So fitness professionals wanting to confidently work within this demographic MUST gain the right skill set for insurance purposes. This would also give you a set of exercise techniques that are even safer, or less contraindicated than the standard strength moves we learn during our L2/3 education. This means learning about low-grade techniques that can, not only keep them moving but also, prepare them better for movement. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Biomechanic Coaches are experts in this field of assessment, preparation and quality referral. Not sure whether this is too brazen?</span> <span style=\"font-weight: 400;\">While a reciprocal arrangement with a physio might seem a challenge, we MUST be proactive in showing how much we can contribute to a multidisciplinary team by gaining specialist skills beyond L3 PT.</span> <span style=\"font-weight: 400;\">While clients might automatically seek a physio for something that hurts, if we have close relations with these other professionals the clients is more likely to trust your recommendation of referral. </span> <span style=\"font-weight: 400;\">We should also set the bar higher in terms of seeking to build relations with GP clinics for referral which is the whole point of this qualification. Now that CIMSPA are supporting the recognition of this role maybe seek their advice, help?</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Simply stopping training to let the ‘injury’ subside isn’t enough. We need to rebuild our clients\' movement ability and confidence in moving safely and with special techniques.</span> <span style=\"font-weight: 400;\">A perfect example of S.M.A.R.T goal setting here would be NOT smashing a client to the point of puking. It is vital that we consider the capacity for load with all our training programmes not matter what the level or ability.</span> <span style=\"font-weight: 400;\">So from that first induction, we should be using compulsory preparation techniques and assessment tools with our S.M.A.R.T goals for confidence, safety and success.</span>  </p>\n<p><span style=\"font-weight: 400;\">So remember this tick list:</span></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Does the consultation bring up anything of concern?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Who is the best person to deal with that?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you continue are you staying within your remit?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How do you know?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What tests can YOU do?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Could you gain more skills to help with identifying causes?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Can you forge relations with a multi diciplinary team?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are you demonstrating a duty of care?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Is the clients\' description of ‘weak’, ‘injury’ or ‘pain’ ambiguous?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What questions could you ask to find out?</span></li>\n</ul>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What an amazing world it would be if we ALL had a great referral network that enabled us to support our clients and offer a duty of care that is most appropriate for their needs.</span> <span style=\"font-weight: 400;\">It is my belief that a very large portion of pain and ‘injury’ is actually remedied with the simplest intervention fit pros can provide - exercise!</span> <span style=\"font-weight: 400;\">Yet it takes a confident professional to refer their client away to someone else.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is also vital that we always remember that... </span>  </p>\n<p><i><span style=\"font-weight: 400;\">WE DON’T KNOW WHAT WE DON’T KNOW</span></i>  </p>\n<p><span style=\"font-weight: 400;\">So having a second, third, fourth opinion is not only vital, helpful and fascinating in terms of what we can learn from others views but also it increases the confidence of everyone involved. </span>    </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Is It Actually An Injury? Who Should You Send Your Client To, To Get It Fixed?','','inherit','closed','closed','','15169-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15169,'https://biomechanicseducation.com/?p=38708',0,'revision','',0),(38709,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h2><b>What Does The Term \'Weak\' Mean Anyway?</b>  </h2>\n<p><span style=\"font-weight: 400;\">In our industry we are taught that if something is weak we should strengthen it, right?</span>   <span style=\"font-weight: 400;\">Yet here we discuss the true definitions of weak and the term injury and maybe we shouldn’t take these words too literally.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">First we should consider what is CAUSING the apparent ‘weakness’?</span> <span style=\"font-weight: 400;\">Because often weakness doesn’t want strength work immediately. It may require some preparation first, to enable its capacity for strength work and improve the effectiveness of the strength training. </span>  </p>\n<p><span style=\"font-weight: 400;\">This can make both subtle and huge differences in terms of how our clients perform and feel. </span>  </p>\n<h2> </h2>\n<h2><b>But How Do We Know What Is Causing The ‘Weakness’? </b>  </h2>\n<p><span style=\"font-weight: 400;\">Let me let you into a secret that altered my whole view of the complexities of the human body and improved my confidence and coaching model in application…..</span>   <span style=\"font-weight: 400;\">...no one </span><i><span style=\"font-weight: 400;\">knows!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">HAHAHAHAHA Yes its true NO ONE </span><span style=\"font-weight: 400;\">KNOWS!!</span>  </p>\n<p><span style=\"font-weight: 400;\">At least not until they TRY something and see a change in performance of movement or strength. (<a href=\"https://www.biomechanicseducation.com/ever-heard-of-occams-razor/\" target=\"_blank\" rel=\"noopener noreferrer\">see Occam’s Razor Blog</a>) </span>  </p>\n<p><span style=\"font-weight: 400;\">Ok bear with me and let me explain…</span>  </p>\n<p><span style=\"font-weight: 400;\">We can use our FMS screens or biomechanics tests or sit and reach or 1 Rep Max BUT these only identify WHAT and we want to know WHY, right?</span>  </p>\n<p><span style=\"font-weight: 400;\">Remember back while learning your level 2 &amp; level 3 qualifications and we were taught generic stuff like:</span>  </p>\n<ul>\n<li><i><span style=\"font-weight: 400;\">If it\'s short, lengthen it</span></i></li>\n<li><i><span style=\"font-weight: 400;\">If it\'s weak strengthen it</span></i></li>\n<li><i><span style=\"font-weight: 400;\">Do squats for legs </span></i></li>\n<li><i><span style=\"font-weight: 400;\">Bench for chest </span></i></li>\n<li><i><span style=\"font-weight: 400;\">Hamstrings start at the tibia and finish at the ischial tuberosity </span></i>  </li>\n</ul>\n<p><span style=\"font-weight: 400;\">Do you also remember any of my past blogs that encouraged you to challenge everything?</span>  </p>\n<p><span style=\"font-weight: 400;\">Ok well in the education world (amongst other environments) it is recognised that if you are not ready to receive information, for whatever reason, its a tough deal comprehending and maybe, therefore, understanding complex subjects like </span><i><span style=\"font-weight: 400;\">how the body works.</span></i>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">At the beginning of every workshop/lecture/course or day of delivery, I will always ask my group </span>  </p>\n<p><span style=\"font-weight: 400;\">‘</span><i><span style=\"font-weight: 400;\">Why are you here? What is it you want to gain?</span></i><span style=\"font-weight: 400;\">”</span>  </p>\n<p><span style=\"font-weight: 400;\">The most common response is….</span>   <i><span style=\"font-weight: 400;\">‘I want a deeper understanding of how the body works</span></i><span style=\"font-weight: 400;\">’.</span>  </p>\n<p><span style=\"font-weight: 400;\">Then we re-learn L2/3 anatomy and vocabulary BUT we add in the concept of challenging what we </span><i><span style=\"font-weight: 400;\">heard</span></i><span style=\"font-weight: 400;\"> the first time.  </span>  </p>\n<p>&nbsp;</p>\n<h3><b>What Am I Getting At?</b>  </h3>\n<p><span style=\"font-weight: 400;\">Ok lets explore layered learning here and give you a better understanding of what I mean.</span> <span style=\"font-weight: 400;\">At L2/3 when we hear the term ‘weak’ we </span><i><span style=\"font-weight: 400;\">hear</span></i><span style=\"font-weight: 400;\"> that it needs strengthening. </span></p>\n<p><span style=\"font-weight: 400;\">However, when we get out there into the world of actually working with real bodies we realise this doesn\'t always work. We might also wonder if something else is going on… right? So let’s consider what the term ‘weak’ actually means in relation to the human body….</span>  </p>\n<p><span style=\"font-weight: 400;\">Definition from the internet…</span>  </p>\n<p>&nbsp;</p>\n<p><b>Weak:</b> <i><span style=\"font-weight: 400;\">lacking the power to perform physically demanding tasks; having little physical strength or energy</span></i> <span style=\"font-weight: 400;\">frail</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">feeble</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">puny</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">fragile</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">delicate</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">weakly</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now let us consider some of the intrinsic things that can result in our client’s </span><i><span style=\"font-weight: 400;\">appearing </span></i><span style=\"font-weight: 400;\">‘weak’ in the realms of our specific remit..?</span></p>\n<ul>\n<li><span style=\"font-weight: 400;\">Tight Muscle</span></li>\n<li><span style=\"font-weight: 400;\">Inhibited Muscle</span></li>\n<li><span style=\"font-weight: 400;\">Subclinical Muscle Spasm</span></li>\n<li><span style=\"font-weight: 400;\">Stiff Joint</span></li>\n<li><span style=\"font-weight: 400;\">Lax Joint</span></li>\n<li><span style=\"font-weight: 400;\">Tethered Nerve</span></li>\n</ul>\n<p><span style=\"font-weight: 400;\">How many of the above require ‘strength’ training to address them? None of them!</span>  </p>\n<p><span style=\"font-weight: 400;\">If it’s tight, the muscle cannot contract in the way it’s supposed to. So </span><i><span style=\"font-weight: 400;\">appears</span></i><span style=\"font-weight: 400;\"> weak.</span>  </p>\n<p><span style=\"font-weight: 400;\">If there is a subclinical muscle spasm it has </span><i><span style=\"font-weight: 400;\">forgotten</span></i><span style=\"font-weight: 400;\"> how to fully contract and relax and so </span><i><span style=\"font-weight: 400;\">appears</span></i><span style=\"font-weight: 400;\"> weak.</span>  </p>\n<p><span style=\"font-weight: 400;\">If the muscle cannot contract properly, then attempting to strengthen it will have limited or zero effect.</span>  </p>\n<p><span style=\"font-weight: 400;\">Think of your client who has ‘weak glutes’, and yet no matter how much strengthening you do, the glutes don’t seem to improve.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Once you know what’s causing the glutes to be ‘weak’ and you address that, the glutes suddenly, as if by magic, start working. </span></p>\n<p><span style=\"font-weight: 400;\">Chances are if they haven’t been working for a while, they will need strengthening but at least now they can actually be strengthened.</span>  </p>\n<p><span style=\"font-weight: 400;\">But it’s important that you as the coach know and understand the WHY, behind your clients\' movement issues. Then, and only then, can you truly take their results to the next level.</span>  </p>\n<p><span style=\"font-weight: 400;\">Of course strength training is often ultimately the goal for a PT programme. However, there is often a preparation period to improve the chances of that strength work due to the ‘state’ many clients come to us in. </span>  </p>\n<p><span style=\"font-weight: 400;\">Once their body is prepared THEN strength work is likely to a). Be more effective b). Reduce risk in the future </span>  </p>\n<p><span style=\"font-weight: 400;\">Ok so shall we challenge other commonly used and possibly ambiguous terms that we are taught at L2/3 but should probably challenge in application. </span>   <span style=\"font-weight: 400;\">So the real question is HOW, how do we test for those things I mentioned?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Well there are a whole series of screens that we teach on our 2 day pelvic biomechanics workshop. So I would obviously highly encourage you to jump on that, and if you would like to find out more, <a href=\"https://www.biomechanicseducation.com/pelvic-biomechanics-workshops/\" target=\"_blank\" rel=\"noopener noreferrer\">then just click here and get in touch.</a> In fact here are the upcoming dates:</span></p>\n<p>&nbsp;</p>\n<p><b>Scotland Aug 2nd/3rd/4th Pelvic &amp; Spine Biomechanics Workshop</b></p>\n<p><b>Nottingham Aug 10th/11th Pelvic Biomechanics Workshop</b></p>\n<p><b>London Aug 29th/30th Pelvic Biomechanics Workshop</b>    </p>\n<p>&nbsp;</p>\n<h3>Start With Project Squat</h3>\n<p><span style=\"font-weight: 400;\">If you aren’t ready for that straight away, <a href=\"https://biomechanicseducation.clickfunnels.com/project-squat\" target=\"_blank\" rel=\"noopener noreferrer\">then check out Project Squat, just click here. It’s a FREE series</a>, all based around the squat, teaching you some of the screens and exercises we teach on the diploma. </span>  </p>\n<p>&nbsp;</p>\n<h3>Next Week - Injury</h3>\n<p><span style=\"font-weight: 400;\">Next week I am going to talk to you about another common misunderstanding that is sooooooo important for us as exercise professionals… Injury.</span>   <span style=\"font-weight: 400;\">So make sure you come back next week to see that one.</span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Why Strengthening Might Not Be The Solution To Your Clients “Weak” Glutes... Or Weak Anything...','','inherit','closed','closed','','14845-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14845,'https://biomechanicseducation.com/?p=38709',0,'revision','',0),(38710,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Over the last 12 months I have been exploring and researching online education vs face to face in relation to the Biomechanics Education programmes. Online education is something I am asked about on a daily basis both nationally and internationally. </span>  </p>\n<p><span style=\"font-weight: 400;\">It has challenged me to struggle between my ‘commercial head’ and my passion driven bias towards actually being face to face in a classroom. </span>   <span style=\"font-weight: 400;\">With the evolution of technology and the fact, we are all leading busier lifestyles crammed with ‘things to do’ we are seeing a huge increase in the demand for accessing information online. </span>  </p>\n<p><span style=\"font-weight: 400;\">There are clearly pros and cons to this platform of information delivery and it’s obviously got some benefits over accessing information face to face like the ‘old fashioned’ way at libraries or colleges for example. However, my question is this…….is it diluting quality? and specifically in the delivery of the </span><b>education of practical skills like Personal Training</b><span style=\"font-weight: 400;\">?  </span></p>\n<p><span style=\"font-weight: 400;\">Now obviously times are changing and us old folk need to keep up with modern culture…..but is it at a cost?</span></p>\n<p><span style=\"font-weight: 400;\">In this particular Juicemail I want to ask YOU, the readers, to think about this; When it comes to face to face education vs online while learning practical skills specifically, what do YOU feel are the pros and cons of each AND is online movement education diluting quality in your opinion?</span>  </p>\n<p>&nbsp;</p>\n<h3><b>My Thoughts On The Online vs Face To Face Discussion</b></h3>\n<p><span style=\"font-weight: 400;\">Here I will look at examples of both, where they work and where they don\'t work based on my research and experience</span> <span style=\"font-weight: 400;\">Now to be clear… when I talk about Face to Face (F2F), I mean physically in a room with a teacher. </span> <span style=\"font-weight: 400;\">When I talk about “online training” (OT) I am referring to courses that are accessed online.</span>  </p>\n<h3><b>Online Learning Pros</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usually cheaper</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Easier to access</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Convenient</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Set your own pace taking breaks anytime </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">More easily accessible for learners with special requirements </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Offers visual (video and images) and written information</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No peer pressure </span></li>\n</ul>\n<h3><b>Online Learning Cons</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Less personal </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No immediate feedback </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Can\'t get immediate answers/help</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack having physical experience</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lacks judgment of tutor to offer individualised training </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack of diversity / professional discussion </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practical correction unavailable </span></li>\n</ul>\n<h3><b>Face To Face Learning Pros</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Interactive and personal </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sense of camaraderie</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Human connection </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Experiencial, more memorable meaning more chance of retaining information</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Change of scene can be good </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Different points of view </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Immediate feedback from the tutor</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Empathetic teaching </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Networking with peers </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great for questions on physical techniques / practical application </span></li>\n</ul>\n<h3><b>Face To Face Learning Cons</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cost is usually higher</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Travel and accommodation costs </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Time away for paid work / family</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Possibility of feeling judged </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Possible peer pressure </span></li>\n</ul>\n<h3><b>So How Do We Decide?</b></h3>\n<p><span style=\"font-weight: 400;\">Well, I think we each have a personal responsibility to ensure our own education is of a quality that enables us to provide/deliver an appropriate and insurable duty of care. One issue I have here is </span>  </p>\n<p><i><span style=\"font-weight: 400;\">You Don’t Know What You Don’t Know!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">So research is hugely important and my guidance when asked is generally </span><i><span style=\"font-weight: 400;\">“you will get what you pay for</span></i><span style=\"font-weight: 400;\">” however there are some charlatans out there so, once again...do your research. </span>  </p>\n<h3><b>What Does The Research Say?</b>  </h3>\n<p><span style=\"font-weight: 400;\">Well, there are a lot of studies (see references) on the F2F Vs OT debate but when you whittle it down there is a clear response that a blend of BOTH is shown to be most effective. </span>  </p>\n<p><span style=\"font-weight: 400;\">Now personally I do pay for online education for all of the ‘pro’ reasons listed above. So while I prefer F2F education experiences I also believe that once we have a good quality base of education we can then apply our learning disciplines to easier to access platforms. </span></p>\n<p><span style=\"font-weight: 400;\">In all honesty, I am very biased towards F2F education certainly for gaining practical ‘qualifications’ BUT I am also practicing what I preach in terms of challenging my bias.</span>   <span style=\"font-weight: 400;\">So let me now ask you a question….</span>  </p>\n<h3><b>What Would YOU Do?</b></h3>\n<p><span style=\"font-weight: 400;\">…….. if YOU needed to employ yourself a coach, trainer, therapist, PT, doctor how would you feel about being seen by a professional who had gained their practical qualification/s online with no F2F training?</span>  </p>\n<p><span style=\"font-weight: 400;\">Of the above professions, I believe ONLY the Personal Training skill set can be accessed purely online.</span>  </p>\n<p><span style=\"font-weight: 400;\">Why is this?</span>  </p>\n<p><span style=\"font-weight: 400;\">Would you confess to being qualified purely online? If not why not?</span>  </p>\n<p><span style=\"font-weight: 400;\">Is there a problem with it?</span>  </p>\n<p><span style=\"font-weight: 400;\">We can get coached online, so why not educated?</span>  </p>\n<p><span style=\"font-weight: 400;\">How do you feel about online coaching?</span>  </p>\n<h3><b>Education &amp; Learning / Bad &amp; Good</b></h3>\n<p><span style=\"font-weight: 400;\">I have been involved in education and learning for 46 yrs, both as a learner, a teacher and also a teacher of teachers. Having had some incredibly life-changing bad F2F experiences I completely understand how people can be put off. Also, we hear so much about kids having bad experiences at school it does make you wonder. </span>  </p>\n<p><span style=\"font-weight: 400;\">However, my experiences gave me a huge passion for creating the best learner experiences I can for others. My Master Trainer team are taken through an apprenticeship that requires a particular standard of delivery with an inclusive focus that, I believe and the feedback suggests, we have gained a reputation for.</span>  </p>\n<p><span style=\"font-weight: 400;\">The inclusive and diverse nature of fantastic F2F education experiences cannot be denied and is still shown to be </span><i><span style=\"font-weight: 400;\">one of</span></i><span style=\"font-weight: 400;\"> the most successful ways to gain knowledge and skills. Sadly the research doesn’t seem to be up to date enough to provide evidence in terms of the very latest technology trends and also doesn’t seem to take into account the subject matter. </span>  </p>\n<p><span style=\"font-weight: 400;\">The ‘experience’ of F2F for learning, at least initially in my opinion, is still vital for becoming ‘qualified’ in a very practical skill set like being an exercise professional in some form.</span>  </p>\n<h3><b>When Is Online Movement Education OK? My Opinion…</b></h3>\n<p><span style=\"font-weight: 400;\">Look I am a people person, I love forging relationships, being with people, looking in their eyes, feeling their emotions and basing the moment on that. Since online there is less chemistry. </span> <span style=\"font-weight: 400;\">BUT </span> <span style=\"font-weight: 400;\">I also accept that others are NOT like me.</span>  </p>\n<p><span style=\"font-weight: 400;\">In my opinion, when OT is an upskill or CPD as an additional resource or a taster it is a brilliant compliment to a F2F qualification. </span>  </p>\n<p><span style=\"font-weight: 400;\">Here at the Biomechanics Education Academy, we offer BOTH F2F and OT through our various platforms to get our message out there BUT I am super keen to hear your views, so</span><span style=\"font-weight: 400;\"> leave a comment below and tell me what your thoughts are on F2F Vs OT.</span>  </p>\n<p><span style=\"font-weight: 400;\">Also, I just want to add, that I LOVE the fact we are having this discussion because it means people are committed to learning and continued development. </span> <span style=\"font-weight: 400;\">Ultimately as professionals, we should always be taking our skills to the next level, and as humans, our minds LOVE progression. </span> <span style=\"font-weight: 400;\">So whether your learning online or face to face I am delighted to know that you are committed to learning!</span>  </p>\n<h2>References</h2>\n<p>Alsaaty, F., Carter, E., Abrahams, D. and Alshameri, F., 2016. Traditional Versus Online Learning in Institutions of Higher Education: Minority Business Students’ Perceptions. <i>Business and Management Research</i>, 5(2).</p>\n<p>Ananga, P. and Biney, I., 2021. COMPARING FACE-TO-FACE AND ONLINE TEACHING AND LEARNING IN HIGHER EDUCATION. <i>MIER Journal of Educational Studies Trends &amp; Practices</i>, pp.165-179.</p>\n<p>Elucidat. 2022. <i>Online learning vs face to face learning | Elucidat</i>. [online] Available at: &lt;https://www.elucidat.com/blog/online-learning-vs-face-to-face-learning/&gt; [Accessed 18 June 2019].</p>\n<p>Keis, O., Grab, C., Schneider, A. and Öchsner, W., 2017. Online or face-to-face instruction? A qualitative study on the electrocardiogram course at the University of Ulm to examine why students choose a particular format. <i>BMC Medical Education</i>, 17(1).</p>\n<p>Keramidas, C., 2012. Are Undergraduate Students Ready for Online Learning? A Comparison of Online and Face-to-Face Sections of a Course. <i>Rural Special Education Quarterly</i>, 31(4), pp.25-32.</p>\n<p>Khazan, O., 2022. <i>The Myth of ‘Learning Styles’</i>. [online] The Atlantic. Available at: &lt;https://www.theatlantic.com/science/archive/2018/04/the-myth-of-learning-styles/557687/&gt; [Accessed 18 June 2019].</p>\n<p>Szeto, E., 2014. A Comparison of Online/Face-to-face Students’ and Instructor\'s Experiences: Examining Blended Synchronous Learning Effects. <i>Procedia - Social and Behavioral Sciences</i>, 116, pp.4250-4254.</p>\n<p>Voxy. 2022. <i>Research review: Online versus face-to-face learning outcomes</i>. [online] Available at: &lt;https://voxy.com/blog/2017/12/research-review-online-versus-face-face-learning-outcomes/&gt; [Accessed 18 June 2019].</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Online Learning Versus Face To Face Education In The Fitness Industry. Which Is Better?','','inherit','closed','closed','','14576-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14576,'https://biomechanicseducation.com/?p=38710',0,'revision','',0),(38711,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Whether you work with the general public or athletes there are some great exercises to consider for all demographics. I will explain what the hip hitch is and when we might add it into their training. Then we will explore what it looks like as an exercise, how to know if its needed and then finally we will discuss where it might come in your clients\' programme.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>What Is The Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching requires at least a couple of joint actions (in its simplest version);</span></p>\n<ol>\n<li><span style=\"font-weight: 400;\">Hip abduction </span></li>\n<li><span style=\"font-weight: 400;\">Spine lateral flexion </span></li>\n</ol>\n<p><b>Try This….</b> <span style=\"font-weight: 400;\">Stand with your weight on the left leg, now lift your right hip upwards. The </span><i><span style=\"font-weight: 400;\">pelvis abducts away from the leg, while the spine bends to the right due to the illium lifting upwards.</span></i> </p>\n<p>&nbsp;</p>\n<p><b>Here is a quick video I put together to show you...</b>  </p>\n<h1> </h1>\n<p>[embed]https://youtu.be/UhuuS6h3R6Q[/embed]</p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Allow me to encourage you to think more about the way we use movements like hip abduction/lateral flexion every day to allow us to design more bespoke training plans….</span>  </p>\n<h2> </h2>\n<h2><b>Why Should We Practice The Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching is a movement we perform every time we take a step. </span><span style=\"font-weight: 400;\">The hip hitch </span><i><span style=\"font-weight: 400;\">exercise </span></i><span style=\"font-weight: 400;\">can be a valuable addition to our clients exercise programming when we understand how it contributes to movement.</span>  </p>\n<h2> </h2>\n<h2><b>The Anatomy Of The Hip Hitch</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching requires 2 joint actions, in simple terms</span> </p>\n<p><span style=\"font-weight: 400;\">The right hip lifts because the spinal lateral flexors lift the ilium </span>  </p>\n<p><span style=\"font-weight: 400;\">The standing hip therefore goes into hip abduction to assist through the frontal plane by abducting the pelvis from the femur.</span></p>\n<p><span style=\"font-weight: 400;\">The prime movers therefore are the r</span><span style=\"font-weight: 400;\">ight side spinal lateral flexors (QL/Obliques etc)</span> <span style=\"font-weight: 400;\">Left hip abductors (glute min/med/TFL etc)</span>  </p>\n<p><span style=\"font-weight: 400;\">So when we consider movement in these terms it can contribute towards our programme design</span></p>\n<p>&nbsp;</p>\n<h2><b>What Happens When We Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">These ‘co-contractors’ work together each time your foot comes off the floor to take a step</span>   <span style=\"font-weight: 400;\">But, consider these joint actions are occurring synchronously while the hip/knee and ankle flexor/extensors produce sagittal plane actions during walking/running. </span>  </p>\n<p><span style=\"font-weight: 400;\">The frontal plane requires good control while walking/running and so a well function QL, glute minimus, glute medius &amp; TFL are all important stabilisers for</span><span style=\"font-weight: 400;\"> sagittal plane activities.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>How Can We Identify A Problem In The Frontal Plane Stabilisers In Our Personal Training Clients?</b></h2>\n<p><span style=\"font-weight: 400;\">The single leg step up is a way to observe or benchmark what happens to your clients hip level.</span> <span style=\"font-weight: 400;\">As they take a step up onto a box or bench, ensure they do not push of the bottom foot so all their body weight goes through the weight bearing hip. Now watch, or maybe even film, what happens to the PSIS level. Does the free side drop down below the height of the other? Then compare to the other side ….Are they different? Or do they both drop?</span>  </p>\n<p><span style=\"font-weight: 400;\">You may also notice this during unilateral body weight exercises like lunges too.</span></p>\n<p><span style=\"font-weight: 400;\">This could be an indicator that they require improved hip abduction strength and control. This is where techniques like the hip hitch can really help and in fact this can make regular exercise a bit more interesting. </span></p>\n<p>&nbsp;</p>\n<h2><b>Performing The Hip Hitch </b></h2>\n<p><span style=\"font-weight: 400;\">Take one foot off the floor to lift and lower the hip through full range in the frontal plane. Trying to minimise any rotation or excessive movement anywhere else. This can be done standing on a box of some kind so that the ‘free’ leg can hang over the edge and potentially offer more range of motion.</span></p>\n<p>&nbsp;</p>\n<h2><b>More Advanced Hip Hitch Techniques </b></h2>\n<p><span style=\"font-weight: 400;\">To make a regular static lunge more interesting we could add a hip hitch by adding a hip hitch movement into it. Even though both feet are on the floor (or the back foot can be elevated), once your client is in the lunge position, encourage them to allow their back hip to drop (this will likely cause some rotation to occur for some due to our anatomy), then encourage them to deliberately hitch up that back hip. This technique allows more load to be added due to an extra base of support from both feet being on the floor. </span></p>\n<p><span style=\"font-weight: 400;\">You could even add a </span><i><span style=\"font-weight: 400;\">controlled hip hitch to a moving lunge</span></i><span style=\"font-weight: 400;\">!</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So it\'s probably a good addition to your clients\' training programme early on in its most basic form to enable them to get more out of their compound leg training exercises. </span>  </p>\n<p><span style=\"font-weight: 400;\">However, once you feel they are ready you could play around with hip hitching within their programme to both monitor AND exercise those frontal plane stabilisers!   </span>  </p>\n<p>Would you like to learn more....?</p>\n<h2>rachel@biomechanicseducation.com</h2>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Why We Should Consider Adding Hip Hitching To Our Clients Programmes','','inherit','closed','closed','','14386-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14386,'https://biomechanicseducation.com/?p=38711',0,'revision','',0),(38712,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">The other day I told you about how after not being able to improve my running time at all for months and months, I then started a new programme and knocked 10 minutes off my half marathon time. All by walking in my training instead of running.</span></p>\n<p><span style=\"font-weight: 400;\">Then we also looked at how this would affect your general client who wants to be healthier and perhaps lose a few pounds of fat.</span> <span style=\"font-weight: 400;\">If you missed that one, definitely go back there before reading this one, <a href=\"https://www.biomechanicseducation.com/how-i-knocked-10-minutes-off-my-half-marathon-time-in-just-4-weeks/\" target=\"_blank\" rel=\"noopener noreferrer\">just click here to go and check it out now.</a></span>  </p>\n<p><span style=\"font-weight: 400;\">Today I am going to show you the 6 steps you need to implement to improve your client’s metabolic profile and hopefully help them get even better results, whether its being able to improve their running, lose a few pounds, and/or have more energy.</span></p>\n<p><span style=\"font-weight: 400;\">So let’s talk about Dr Phili Maffetone….</span>  </p>\n<h2> </h2>\n<h2><b>The Maffetone Method (MAF Method)</b></h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https://philmaffetone.com\" target=\"_blank\" rel=\"noopener noreferrer\">Dr Philip Maffetone</a> wrote a book called the Maffetone Method in 2000. It explains the science and how to train a for a more efficient and healthy metabolic profile using your aerobic and anaerobic systems in a certain way. Just like you would train your muscles in a certain way, 5 days a week working 1 body part per session for example, here we will look at Maffetone’s recommendations for training your cardiovascular system. </span>  </p>\n<h2> </h2>\n<h2><b>6 Steps To Improving Your Client’s Metabolic Profile </b></h2>\n<p><span style=\"font-weight: 400;\">Maffetone obviously goes into far more detail in his book however I will simplify this and share with you 6 steps to consider.</span></p>\n<p><span style=\"font-weight: 400;\">Step 1 - Build Your Client’s Aerobic Base - Why &amp; How? </span></p>\n<p><span style=\"font-weight: 400;\">Step 2 - Developing Your Client’s Anaerobic System - Why &amp; How? </span></p>\n<p><span style=\"font-weight: 400;\">Step 3 - The 180 Formula - What is it? How do I calculate my clients?</span></p>\n<p><span style=\"font-weight: 400;\">Step 4 - The MAF Test - What is it? How do I use it for my client?</span></p>\n<p><span style=\"font-weight: 400;\">Step 5 - Write A Plan - Always a good idea right? </span></p>\n<p><span style=\"font-weight: 400;\">Step 6 - Taking Benchmarks - Using a HR monitor and/ or RPE</span>  </p>\n<h2> </h2>\n<h2><b>Step 1 - Build Your Client’s Aerobic Base - Why &amp; How? </b></h2>\n<p><span style=\"font-weight: 400;\">A big missing part of most peoples metabolic profile is their </span><i><span style=\"font-weight: 400;\">aerobic base. </span></i><span style=\"font-weight: 400;\">It was the part I was missing back in 2006 when Simon tested my metabolic system AND the reason for him recommending that I walk instead of run for a few weeks. The idea behind this being to condition my fat zone, my lower HR and therefore my aerobic function.</span></p>\n<p><span style=\"font-weight: 400;\">After doing this I was eventually able to run and utilise this energy source because I had developed my bodies ability to tap into it. This also resulted in a low of body fat, being able to run faster without my HR going as high as it had previously. </span>  </p>\n<h3><b>Health Benefits Of Building Your Aerobic Base</b></h3>\n<p><span style=\"font-weight: 400;\">Maffetone explains the health benefits in physiological terms... </span>  </p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic muscle fibres are very resistant to injury. It is more commonly anaerobic muscle fibres that are damaged.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Joint support comes from aerobic fibres.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Better aerobic development = less risk of dehydration</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fast burn takes place in aerobic fibres  </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic muscles provide endurance for all physical activities not just sport</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic speed - the ability to work harder/faster with the same or less energy can develop</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic development improves circulation &amp; cardiovascular (CV) function</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increase blood circulation helps nearby anaerobic muscles fibres work better or additional power is required</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Antioxidant activity takes place in aerobic muscles - necessary for optimal health </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High levels of aerobic function almost assure you won’t ‘overtrain’ </span></li>\n</ul>\n<p><b><i>Overtraining</i></b><i><span style=\"font-weight: 400;\"> occurs when an athlete performs more training than his or her body can recover from. Eventually, this leads to a decline in performance. </span></i><span style=\"font-weight: 400;\">(</span><a href=\"https://www.stanfordchildrens.org/en/service/sports-medicine/conditions/overtraining-burnout\"><span style=\"font-weight: 400;\">https://www.stanfordchildrens.org/en/service/sports-medicine/conditions/overtraining-burnout</span></a><span style=\"font-weight: 400;\">  )</span>  </p>\n<h2> </h2>\n<h2><b>Step 2 - Developing Your Client’s Anaerobic System - How? </b></h2>\n<p><span style=\"font-weight: 400;\">Ok, so how do we develop our clients aerobic base?</span> <span style=\"font-weight: 400;\">Well, we need to take measurements of Maximum HR and body fat (BF) as benchmarks to understand if someone is utilising their aerobic energy system and burning, or using, their fat source.</span>  </p>\n<p><span style=\"font-weight: 400;\">This a key reason why we, as personal trainers, are taught how to take body fat measurements. Not for simply for aesthetics but BF is a good indicator of how healthy you are in terms of using your stored energy. See Step 6 for the simplest measurement for BF.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Building Your Client’s Base</b></h3>\n<p><span style=\"font-weight: 400;\">Exercising above a certain HR is anaerobic and below that HR is aerobic. What we want to learn is; </span>   <i><span style=\"font-weight: 400;\">“Are you training your body to burn more fat or sugar?”</span></i>  </p>\n<p><span style=\"font-weight: 400;\">Counting the calories you burn doesn\'t tell you which calories you are burning, ie fat or sugar. So what we need is a calculation that determines how, using our HR, for example, we can be more accurate with understanding which training zone we are in during our training. </span>  </p>\n<h2> </h2>\n<h2><b>Step 3 - The 180 Formula - What is it? How do I calculate my clients?</b></h2>\n<p><span style=\"font-weight: 400;\">Also during your personal training course, I am confident you will have come across the 220 less your age as a measurement for max HR, right? Well, Maffetone developed in the 1980’s, which he found to be a far more accurate formula. Maffetone states “</span><i><span style=\"font-weight: 400;\">The 180 Formula is based on each individual\'s general health and fitness level and was derived from clinical trials and from gas analyser results”. </span></i>  </p>\n<p><span style=\"font-weight: 400;\">The 180 Formula takes into account stresses and contributing factors to the elevating or lowering of the training HR. </span>   <i><span style=\"font-weight: 400;\">“The regular 220 model relies on estimated max HR and training to a % of that based on subjective evidence.” </span></i><span style=\"font-weight: 400;\">Maffetone states. He explains that only 1 in 3 actually fit into this equation. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The 180 Formula works like this:</span></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Subtract your client’s age from 180</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then modify the number by selecting the category that best matches their health and fitness profile:</span></li>\n</ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they are recovering from a major illness (heart disease, an operation, hospital stay) or if they are on any medication, subtract an </span><span style=\"font-weight: 400;\">additional 10</span><span style=\"font-weight: 400;\">.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they haven’t exercised before, have exercised irregularly, exercising with an injury, have regressed in competition, get more than 2 colds or cases or flu per year, have allergies or asthma, subtract an </span><span style=\"font-weight: 400;\">additional 5</span><span style=\"font-weight: 400;\">.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they have exercised regularly (4-5 times weekly) for up to 2 years without any of the above.</span><span style=\"font-weight: 400;\"> Just use 180-age.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they are a competitive athlete and have been training for more than 2 years without any of the above and made progress in competition without injury. </span><span style=\"font-weight: 400;\">Add 5.</span></li>\n</ol>\n<p><span style=\"font-weight: 400;\">If unsure between 2 categories use the lower score. Example, a 30yr old client who hasn’t exercised before then your maximum HR would be;</span>  </p>\n<p><span style=\"font-weight: 400;\">180 - 30 - 5 = 145</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now you have their maximum HR we can start to calculate ranges. 10 beats below their max would be aerobic - ie max HR is 145 their aerobic training zone would be 135-145.</span>  </p>\n<p><span style=\"font-weight: 400;\">Please note when first using this method there is a good chance your client will find training in this zone feels very easy. This could indicate that they have been overtraining. Over time as their aerobic system improves, they will have to work harder to maintain the same HR. So don’t panic, the metabolic system is dynamic to their present training/lifestyle and can be developed and they will need to go faster to achieve the same rate of perceived exertion or RPE. It\'s down to use to advise and educate.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 4 - The MAF Test - What is it? How do I use it for my client?</b></h2>\n<p><span style=\"font-weight: 400;\">The Maximum Aerobic Function or MAF Test is to simply choose a running, cycle route, treadmill (pretty much a cardiovascular training that you can measure and time). Then for the example let’s say your clients chosen MAF test is a 2 mile run around the village, run that measured distance, to time and measure their HR during it. The idea is each time they perform the MAF test, say every 4 weeks (recommended), you always time it and measure their HR. The goal would be to gradually do the same route quicker at the same HR. </span> <span style=\"font-weight: 400;\">Another way to use the MAF test might be to cycle a 30-minute route at their max HR (after an easy cycling warm-up) then ideally the time to complete the route should decrease. </span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 5 - Write A Plan - Always a good idea right? </b></h2>\n<p><span style=\"font-weight: 400;\">Take your client\'s waist to hip ratio, monitor their resting HR, calculate their maximum HR, design a periodised plan of building their aerobic base first over several weeks, re-monitor/measure then adjust accordingly. Re-assess and re-evaluate, adjust and repeat.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 6 - Taking Benchmarks - Using a HR monitor and/ or RPE</b></h2>\n<p><span style=\"font-weight: 400;\">Now I am sure many of you will have fat callipers but here we will be using waist to hip ratio since it\'s very simple and yet offers more information about whether your client’s body fat content is heavily influenced by diet. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Waist to hip ratio = waist measurement divided by hip measurement </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">A ratio above 0.9 in men or 0.8 in women may indicate a significant proportion of body fat comes from excess carbohydrates, especially refined.</span> <span style=\"font-weight: 400;\">Now if you want to tap into nutritional subjects please go to the experts at BTN Academy, where they run course and train nutrition coaches to advise you far more bespoke than I can in this blog. </span>   <span style=\"font-weight: 400;\">However, most importantly the waist-hip ratio is useful for evaluating whether your client’s aerobic system is developing properly. Again once every 4 weeks take this measurement to analyse your clients\' results.</span>  </p>\n<h3> </h3>\n<h3><b>Summary </b></h3>\n<p><span style=\"font-weight: 400;\">So to summarise, with the industry obsessed with HIIIT, intervals, sweat and endorphins, it is really our job to ensure our clients aren’t, in fact, STORING body fat due to ‘overtraining’. </span> <span style=\"font-weight: 400;\">Let’s educate and support them in learning how to test and measure results with a method, that might surprise them but, that we can convince them to try because they trust us.   </span></p>\n<p><span style=\"font-weight: 400;\">Try out these 6 steps and maybe even <a href=\"https://philmaffetone.com/maf-app/\" target=\"_blank\" rel=\"noopener noreferrer\">download the MAF app, which you can find through his website.</a></span></p>\n<p>&nbsp;</p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\">\n<p>&nbsp;</p>\n<hr /><br /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2 style=\"text-align: center;\">Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p style=\"text-align: center;\"><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13709\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n</figure>\n</div>','6 Steps To Improving Your Clients Metabolic Profile','','inherit','closed','closed','','14118-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14118,'https://biomechanicseducation.com/?p=38712',0,'revision','',0),(38713,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">20 years ago I was running a lot and trying to beat my previous times each race. However, I was just training harder not smarter to attempt to increase my speed. What I didn’t realise at the time was how walking could help me run faster!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">My colleague, Simon Cook (Biomechanics Coach and owner of Seasons Health Club, Beccles), had a Human Lab New Leaf gas analyser that could measure my ‘system’ and tell me how to become more efficient at using energy so I could run faster. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So I was running a half marathon (13.1miles) personal best (PB) at around 1:42. However, I was almost ‘stuck’ at that pace for some time. No matter how hard I tried to run faster I just couldn’t do it. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">My first test with Simon gave a reading that produced a 12 week workout for me based upon my gas analysis reading. This programme wanted me to WALK FOR 4 WEEKS!!!</span>  </p>\n<p><span style=\"font-weight: 400;\">Whaaaaaat?</span></p>\n<p><span style=\"font-weight: 400;\">Oh yes! Walking!</span>  </p>\n<p>&nbsp;</p>\n<h3><b>After My 4 Weeks Of Walking, What Happened?</b></h3>\n<p> <span style=\"font-weight: 400;\">After </span><i><span style=\"font-weight: 400;\">walking for 4 weeks</span></i><span style=\"font-weight: 400;\"> I actually went and ran a 1:30 PB!!</span> <span style=\"font-weight: 400;\">That’s</span><i><span style=\"font-weight: 400;\"> MORE THAN 10 MINUTES FASTER</span></i><span style=\"font-weight: 400;\">….using walking in my training. So how did that happen? How </span><i><span style=\"font-weight: 400;\">can</span></i><span style=\"font-weight: 400;\"> it happen? </span></p>\n<p><span style=\"font-weight: 400;\">This blog will attempt to explain my understanding of how the body uses and converts energy in simple terms so that we can help our client’s to, not only run faster but, also burn more body fat. This process is call Metabolism.</span>  </p>\n<h3> </h3>\n<h3><b>What is Metabolism?</b></h3>\n<p><i><span style=\"font-weight: 400;\">Metabolism is a process. It\'s the way our cells change the food we eat into the energy we need to breathe, move, think and do . . . everything. It keeps us, as it keeps all living things, alive (Rush University Medical Centre).</span></i>  </p>\n<p><span style=\"font-weight: 400;\">Your client’s ‘metabolic profile’ is their body’s ability to perform this process. Why should we care as Personal Trainers? How will it help you train your client?</span>  </p>\n<p><span style=\"font-weight: 400;\">A better understanding of some of the measurements of your clients metabolic profile allow us to better monitor and improve their metabolic performance. The knock on effect of this is a far more effective exercise programme that can actually burn more fat and improve their overall health.</span>  </p>\n<h3> </h3>\n<h3><b>The 2 Energy Systems We Need To Train</b></h3>\n<p><span style=\"font-weight: 400;\">Ok so with some degree of disbelief I knew I had to trust my coach telling me to walk not run, since the science was telling me what I needed to do. So let’s explore the science…</span>  </p>\n<p><span style=\"font-weight: 400;\">To be simplistic we have 2 energy sources - fat and sugar. We all have the ability to use them both but we need to teach the body how because if we don’t use both, then we can store body fat as a result of either source not being used. </span>  </p>\n<p><span style=\"font-weight: 400;\">Put another way, utilising both energy systems creates a more efficient metabolism or fuel burner.</span>  </p>\n<p><span style=\"font-weight: 400;\">So What?</span></p>\n<p><span style=\"font-weight: 400;\">Well what this means is we can train specifically to burn MORE body fat, train more efficiently AND, more often than not, with LESS EFFORT.</span></p>\n<p><span style=\"font-weight: 400;\">The way this works, in my understanding, is that we burn more fat, or utilise our fat source, mostly when our heart rate (HR) is in the lower ‘zones’. This means while your client\'s heart rate is elevated, but not beating overly fast, they will burn more fat.</span></p>\n<p><span style=\"font-weight: 400;\">Then when they raise their HR past a certain point they tip into their sugar source or burn more of their energy from the sugar source. </span>  </p>\n<h3> </h3>\n<h3><b>What This Meant For My Running</b></h3>\n<p><span style=\"font-weight: 400;\">So to put this into a picture for you, which will hopefully help explain it…</span>  </p>\n<p><span style=\"font-weight: 400;\">By walking, I was training my body to move quicker at a lower heart rate. </span>  </p>\n<p><span style=\"font-weight: 400;\">And by the way, when I say walking, I don’t mean a stroll around the park. It was about keeping my heart rate within a certain zone. I was walking at a fast pace. Then overtime to keep the heart rate within that zone it turned into jogging. </span>  </p>\n<p><span style=\"font-weight: 400;\">So that when I began running again, my body was able to stay in that zone, burning fat, which is much more efficient, for a greater length of time. </span>  </p>\n<p><span style=\"font-weight: 400;\">Before, my body would switch to using sugar as the energy source, and there was always going to be a limit to the time I could run. </span></p>\n<p><span style=\"font-weight: 400;\">Now, I could almost save that switch till later in my run and allow me to hit that, in my opinion, amazing personal best. </span>  </p>\n<p><span style=\"font-weight: 400;\">By the way, I really want to stress here, (especially as I know lots of you who read this blog have awesome physiology knowledge) that I am simplifying this as much as I can. Hopefully giving you the kind of language you can use to explain it to your clients. </span>    </p>\n<h3> </h3>\n<h3><b><i>They Aren\'t Shifting Body Fat But Swear They Stopped Eating Cake...</i></b></h3>\n<p><span style=\"font-weight: 400;\">Now you might not be training a whole load of runners. If you are, great. But how does this apply to your general client who is trying to lose a bit of body fat?</span> </p>\n<p><span style=\"font-weight: 400;\">The problem is that in the past we have been conditioned into thinking that working harder burns more </span><i><span style=\"font-weight: 400;\">fat</span></i><span style=\"font-weight: 400;\">. Technically this is incorrect. Working harder actually burns more sugar, that can store as fat if not utilised.</span>   <span style=\"font-weight: 400;\">OR </span>   <span style=\"font-weight: 400;\">If they are training really intensely most of the time they may not be using their fat store efficiently.</span></p>\n<p><span style=\"font-weight: 400;\">So What?</span>  </p>\n<h3> </h3>\n<h3><b><i>Too Much Pain Not Enough Gain...</i></b></h3>\n<p><span style=\"font-weight: 400;\">Well, there is a current trend of high intensity interval training (HIIT) since we all lead these relatively sedentary lifestyles and maybe you read about the study done by </span><span style=\"font-weight: 400;\">Professor Izumi Tabata, the Dean of the College of Sport and Health Science at Ritsumeikan University</span><span style=\"font-weight: 400;\">? His study on the benefits of 4 minutes HIIT training was with Olympic speed skaters in 1996. </span></p>\n<p><span style=\"font-weight: 400;\">However, the context has been marred somewhat over the period since the results of his studies were published - </span><i><span style=\"font-weight: 400;\">SURPRISE SURPRISE! </span></i> <span style=\"font-weight: 400;\">Of course, the industry got wind of being able to get </span><i><span style=\"font-weight: 400;\">MORE RESULTS in LESS TIME!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">OK slow right down, back up and let\'s remember context is key. Before moving on please note the commonly referred to Tabata style training of 20 seconds high intensity you might experience in your local gym or health club isn’t at the same intensity as the original study. This had athletes performing at </span><i><span style=\"font-weight: 400;\">170%VO2 max</span></i><span style=\"font-weight: 400;\"> for 20 seconds with a 10 second rest x 7-8 cycles. Ever tried that intensity? </span>  </p>\n<h2> </h2>\n<h2><b>How Do We Train To Improve The Metabolic Profile?</b></h2>\n<h3><b>Aerobic Vs Anaerobic - What’s The Difference?</b></h3>\n<p><span style=\"font-weight: 400;\">So I feel this is a good time to discuss aerobic Vs anaerobic training since this is going to offer more insight into how we train specifically to improve our metabolic profile.</span>   <span style=\"font-weight: 400;\">So far we have used terms like fat burn and sugar burn to describe the energy systems however to be more technical let’s explore aerobic training and anaerobic training. </span>  </p>\n<p><i><span style=\"font-weight: 400;\">Aerobic training is working the cardiovascular system utilising predominantly slow twitch muscle fibres. It used </span></i><i><span style=\"font-weight: 400;\">during exercise that is sustained so will stimulate and strengthen the heart and lungs, thereby improving the body\'s utilization of oxygen.</span></i>  </p>\n<p><i><span style=\"font-weight: 400;\">Anaerobic training </span></i><i><span style=\"font-weight: 400;\">i</span></i><i><span style=\"font-weight: 400;\">s a physical exercise intense enough to cause lactate to form. It utilises fast twitch muscle fibres and therefore is favoured by athletes in non-endurance sports to promote strength, speed and power also by body builders to build muscle mass. (Maffetone, 2000)</span></i>  </p>\n<p><span style=\"font-weight: 400;\">One of the most important lessons I would like to communicate here is HEALTH. While you may prefer endurance training/sport over power lifting or vica versa, for optimum HEALTH benefits we should probably ALL train BOTH systems. The awesome </span><i><span style=\"font-weight: 400;\">side effect</span></i><span style=\"font-weight: 400;\"> is reduced body fat but MORE IMPORTANTLY there are numerous health benefits to conditioning your metabolic profile and energy systems. </span>  </p>\n<p><span style=\"font-weight: 400;\">So ok you wanna run faster like I did? That’s a great goal to have but remember this style of training goes further than simply offering that as a result. In my world being healthy is far more important than winning the park run or a half marathon.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">In the next post I am going to break down the 6 Steps to improving your clients metabolic profile, it will be out on week, so keep an eye out for it. </span>   <span style=\"font-weight: 400;\">You will be able to take this process and apply it to your clients training straight away.</span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13709\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>','How I Knocked 10 Minutes Off My Half Marathon Time In Just 4 Weeks','','inherit','closed','closed','','14072-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14072,'https://biomechanicseducation.com/?p=38713',0,'revision','',0),(38714,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>We have been discussing great exercises and fundamental movements including walking but this week the topic is running, as promised.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What I thought we would do this week is get the opinion of world leader and mentor to many Biomechanics Coaches amongst others, the very special Mr Martin Haines….. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>Running Biomechanics</em></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><em>“Run The Way Nature Intended”</em></h3>\n<!-- /wp:heading -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>The Foot</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>The foot is an impressive piece of engineering, not only does it need to function independently as a unit, but it must work with, and accommodate to, all the structures above it. &nbsp;It can do this largely due to the synchronous link between the 3 “separate” systems; Nerve, Muscle, Joint (the Musculo-Skeletal System).</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The sub talar joint in the foot has an almost infinite axis and very complex articulations, it is one of the keys to the body’s ability to absorb and transfer shock. When the foot hits the ground we experience ground reaction force (shock). This force is partially absorbed by pronation (flattening of the foot) shortly after heel strike and is our protection against these repetitive shocks or loads. &nbsp;Later in the gait cycle, supination (a reforming of the contour of the arch) helps propel us forwards by becoming a more rigid lever. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Shock (Ground Reaction Forces/Impact Forces)</em></strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>We have developed the ability to pronate not because we want to be rid of shock but so we can control it. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Shock is a major player in allowing the legs, pelvis and spine to move properly. This shock could otherwise be explained as a pulse that transmits through the body. &nbsp;The role of the musculo-skeletal system is to dampen that shock by the time it reaches the brain and skull.  </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Importantly though, this shock helps our myofascial system (the soft tissue links between muscles as well as bone) to work naturally. &nbsp;Shock enables the muscles to stiffen at the right time to allow the fascia to take the brunt of the load using less energy, almost like a spring. </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The slower you move the more you have to engage muscles to create that forward momentum, the faster you move the more you run on your ‘springs’. &nbsp;This is facilitated in part by the reflex management of the effect of dampening the shock.  The intricate way the foot/ankle, knees, hips, pelvis and spine manage this is controlled subconsciously by the brain and our reflex systems. &nbsp;</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>While different people require different levels of cushioning for lots of reasons – body weight, impact forces, natural stiffness, running longer distances etc, if we try to control the shock too much, it may present problems.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Running</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>There seems to be consensus that we need to heel strike when it comes to walking, the interesting debate starts when we bring speed into the equation as we run. With an increase in speed comes a change in mechanics and an increase in the forces that you might encounter. When we run, we put larger forces through the body and this is something for which the body accommodates. &nbsp;The pulse from the foot to the pelvis must be just enough to engage the leg, pelvic and spinal muscles but not too much that the knee and hip must dissipate the excess load.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>So, the faster you move, the more you naturally go up onto your toes; you would not imagine sprinting on your heels. &nbsp;The questions is; at what speed or in which circumstances should people move up onto their toes?</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>This should be a personal decision. &nbsp;Although ‘decision’ is probably too conscious, it should likely be under subconscious control. &nbsp;Our engine management chip (the brain) can understand at very high speeds what should be happening with our body and how it can react to different loads. &nbsp;If we consciously try to override it, we could compromise that process, potentially causing problems.  </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>When we move up onto our toes will likely be determined by several factors. &nbsp;Speed, our anatomy, any inflexibilities or weakness of our muscles, the terrain we run upon and our shoes. &nbsp;So, to learn a technique that dictates that you should run in a particular way could be a risk as no one system can yet accommodate all these factors and still be personalised to each runner. &nbsp;Let your engine management chip make these decisions for you naturally, based upon factors that we may not even have the ability to measure, never mind have the knowledge or ability to adapt to consciously. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Foot Strike</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>There may be certain populations who would suit forefoot running and there may be occasions where rear foot striking is more likely to be beneficial. &nbsp;</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Runners suited to forefoot striking are those who naturally do it without being told to do so or consciously try and do it. Forefoot striking may also be suited to those with very tight or stiff calves and who have a very supinated/high arched foot. &nbsp;</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>However, the vast majority of runners naturally rearfoot strike. &nbsp;Rearfoot striking seems more suited to those who naturally rearfoot strike, without being told to do so. &nbsp;You cannot remove the impact force or shock, all you can do is move it elsewhere which is why rearfoot strikers get more knee load and forefoot strikers, more ankle load </em><em><sup>1,2. &nbsp;</sup></em><em>Impact forces are going to happen, but you may be able divert them from a vulnerable body part for a while.</em><em><sup> </sup></em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The type of foot strike you adopt is a very personal thing, let your body do what’s natural for it, unless you have specific problems and an expert has assessed you and considered all the factors and you change the way you naturally run for good reason – and then allow for adaptation over time. </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>It is not logical to look at a Kenyan runner, for example, and seem him or her forefoot strike and assume it’s the right thing for a British runner to do. We run based upon our anatomy and function, which will vary greatly depending on our genetics and the environment we grew up in and trained in. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>We should be running based upon our current anatomy, terrain and limitations that 21</em><em><sup>st</sup></em><em> century living has imposed upon us. &nbsp;Letting our body make the decision as to how we run is more likely to accommodate to these factors than us consciously changing the way we run, based upon any particular theory or fad.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Understand How &amp; Why A Runner Moves First</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>If we do not understand why a runner moves in a particular way, we cannot know how to change their technique or indeed whether a technique change will be helpful. If we try to change a gait pattern that is created by a compensating for a restriction in the body, without identifying the restriction and managing it, we are at best being ineffective or at worst causing overload on the restricted or related area and potentially causing harm. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The variety of running styles that exist demonstrates the variety of ways the body can compensate for its biomechanical flaws and restrictions. &nbsp;Understand them, and whether to change them, and you’ll likely run more freely with less injuries.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Martin Haines</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Biomechanics Coach and Chartered Physiotherapist</em></strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>It’s Rach again now...</em></strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Off the back of this, we really are super excited to be bringing our BRAND NEW 1 day sports specific Running Biomechanics Workshop into our portfolio. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Due to the demand for more sports specificity (like our really popular Golf Biomechanics Workshop) we are broadening our academy programmes to include this awesome addition….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading -->\n<h2><strong>Running Biomechanics Workshop</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Running is a key activity in many fitness programs, it is after all, one of the most natural of our activities as humans. &nbsp;However, there is increasingly debate about which running style is best. There are more running styles now than ever and it is hard to decide which is best for ourselves or our clients. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The principle of this Running Biomechanics Workshop is that no single running style suits everyone. &nbsp;The purpose of this workshop is to outline the evidence that exists for each running style and to provide simple methods that enable you to decide which is the most likely running technique to suit your client. &nbsp;It also covers which preparation exercises would likely help your client adapt to the method you have chosen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This one day Running Biomechanics workshop teaches you;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Understanding the mechanics and sequencing of running gaits</li><li>Extrinsically look at different styles or idiosyncrasies and Intrinsically look at what restrictions and dysfunctions can cause them</li><li>Screenings will be discussed as well as key exercise interventions to help prepare your runners for their chosen style</li><li>The correct terminology to approach your local running clubs</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Want to come along? Here are the upcoming dates...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Friday July 5th Nottingham 10-5pm</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Wednesday Sept 25th Scotland 10-5pm<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Want to book on? Just click here</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" class=\"wp-image-13709\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->','Running Biomechanics - “Run The Way Nature Intended”','','inherit','closed','closed','','13708-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13708,'https://biomechanicseducation.com/?p=38714',0,'revision','',0),(38715,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Walking... I mean literally, if you had to pick just one move to nourish your movement profile, this is it, right!?!?! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When you consider the evolutionary instinct to ‘make life easier’, combined with the evolution of technology you can understand WHY we walk less and less... <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Escalators instead of stairs or hills</li><li>Gyms instead of manual labour, farming etc</li><li>Cars, Buses, Trains, Planes etc</li><li>Phones instead of going to speak to someone</li><li>TV instead of going to the event, gathering</li><li>Shopping trolleys instead of carrying things</li><li>Jobs can commonly be desk bound or static </li><li>The internet removes the need to go search in the library</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Now I could carry on but I think you get the point? Yes the simple act of walking is something our bodies LOVE.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>That pump action from soleus as we plantar flex, pushes blood back up through the body. The impact from the heel strike, up through the body is like a pulse on our bones to keep them strong and dense. The combination of movements occurring at the pelvis and spine are like lotion to the motion. The effects of working our cardiovascular system and increasing the heart rate, as we all know, improve our physical health and reduce risks in many ways. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Still yet I haven’t even started on the benefits of catching some Vitamin D from the sun, breathing fresh air and NOT staring at a screen to reduce fatigue, eye problems and brain fog.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>The Benefits Of Walking</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When it comes to our clients we often have to ‘sell’ the idea of walking more because they usually don’t appreciate the <em>cumulative effect</em> of walking 20 minutes per day for example or adding 2000 steps to their daily count.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When we suggest this they may exclaim “<em>what’s 20 mins going to do?</em>” as if this won’t make much or any difference to their goal...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have to convert the benefits from technical to something like this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you walk for just 20 mins each day and increase your step count by 2000 steps per day<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>You will have more energy</li><li>Feel less fatigued</li><li>Feel more focussed </li><li>Reduce stress</li><li>Increase your confidence</li><li>Feel more positive &nbsp;</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><strong>But It Is Such An Effort...</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….or is it? I mean taking the time to think for a moment...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“should I walk up the stairs and NOT be looking at my phone or should I take the escalator and catch up on Instagram for 60 seconds?”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>...</em>even I have to be conscious NOT to take the escalators because my body responds to the thinking of ….”...<em>its easier...take the escalator</em>…”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>THINK about how your body responds to certain situations. I mean take the \'<a rel=\"noreferrer noopener\" aria-label=\"Beyond 90 Challenge (opens in a new tab)\" href=\"https://www.biomechanicseducation.com/are-you-up-to-the-beyond-90-challenge/\" target=\"_blank\">Beyond 90 Challenge</a>\' for example, I was made to feel like I was weird for sitting on my haunches on the bus, at the doctors and various other places where chairs were available. I WAS doing what my body is designed for and yet people actually thought something MUST be wrong with me for choosing NOT to sit down.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I consciously look for stairs instead of lifts and park at the far edge of the car park but it has to be a more conscious thing because instinct drives me towards a less active option. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Does doing 8,000 steps instead of 5,000 really matter? Why? People think doing a few extra steps isn’t going to make a difference… but they are wrong….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2,000 steps is a mile, walking…. If you do an extra 2,000 steps a day - that’s 365 miles a year… Doing an extra 365 miles a year would surely make a difference right? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What’s my point? While SIMPLE it’s not EASY to maintain our ancestors volume of physical activity because of our culture and social conditioning. So we have to THINK of ways to teach our clients to move well and move more.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here is the point….get them walk more….it’s surely got to be the simplest place to start!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looking at all of the health benefits BUT recognising the challenges of our lifestyles and evolutionary instincts, just the act of our clients walking more can have a huge impact. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s been shown over and over again in research that those who burn more NEAT calories (Non Exercise Activity Thermogenesis - Calories burned that aren’t while exercising) are physically healthier. <a rel=\"noreferrer noopener\" aria-label=\"I go into a bit more detail on that topic in this post, click here. (opens in a new tab)\" href=\"https://www.biomechanicseducation.com/rebel-against-the-chair-how-standing-can-dramatically-improve-our-health/\" target=\"_blank\">I go into a bit more detail on that topic in this post, click here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>WALKING IS FREE TOO!</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>They don’t even need a gym nor fancy equipment, they can do it between other more static activities and now, thankfully, it is not uncommon to ask someone “<em>How Many Steps</em>?”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In fact, when my FitBit battery needs charging, I now try to plan it in so I don’t lose too many of my step count!! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>YES IT IS A THING…. in our house anyway...who can get the most steps in a day!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We aim for 10k a day and when we start reaching 15-20k we really feel great! We actually brag about our step counts!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;If&nbsp;They&nbsp;Don\'t&nbsp;Have&nbsp;A&nbsp;FitBit?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If your clients don’t have a FitBit do not despair, iPhones have an app called ‘health’ and there all kinds of step trackers on both iPhone and Android phones.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok so it may not be as accurate as the FitBit BUT they don’t need accuracy, they need a benchmark and accountability to monitor their progress.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So your clients will KNOW if they move enough or not already, this is just a start. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Look back through the app and at their daily average steps. </li><li>Encourage them to take more steps and when </li><li>Help them to be more conscious about taking them EVERY DAY</li><li>Remind them of those NEAT calories </li><li>Compare today to yesterday </li><li>Set them goals to do more </li><li>Encourage them to get a family member to do the same, maybe with an in-house challenge like mine!</li><li>Educate all your clients and let’s start to change the culture</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>...Take A Moment </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So let’s recognise that even as an active fitness professional for 3 decades, I have to be <em>conscious</em> about keeping moving, I have the natural urge to sit down, take the lift, use the car just like your client...etc BUT less so, the more I <em>practise and condition</em> myself to choose movement over the easy option where possible and sensible. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Being educaTED and educaTING is a big deal for me now. The mission….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Improve Movement Through Education’</em> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is at the very core of what Biomechanics Education is about and I cannot do it alone. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WE NEED YOU!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you want to join us in this mission of educating your clients and the nation please email me <a href=\"mailto:rachel@biomechanicseducation.com\">rachel@biomechanicseducation.com</a> to get a <strong><em>10 Day Walk More Plan</em></strong> that you can pass onto your clients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Now For Those Who Already Walk A Lot</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>OK OK OK OK there is likely to be some of you reading this who are thinking…”<em>I am a pro walker!! I already walk a lot!!”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well for you guys maybe the next challenge is running? In fact, maybe the next challenge for your clients is to get them running too?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So Next Week I will be dedicating a whole blog post to <em>Running Biomechanics….with some GREAT NEWS!!!</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Walking - THE Most Underestimated Medicine In Modern Culture?','','inherit','closed','closed','','13618-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13618,'https://biomechanicseducation.com/?p=38715',0,'revision','',0),(38716,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>The beauty of the ‘Turkish Get Up’ is that it gets you more bang for your buck due to the phases involved in performing a full TGU. It consists of multiple joint actions, planes, movements &amp; still has room for variability with the choice of equipment, should you decide to use any. The TGU is often associated with the kettlebell in particular due to its handle allowing the user to move around the bell easily.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What that means is for a whole body training plan you could quite simply perform this one ‘exercise’ over and over again PLUS it would include some CV due to the multiple muscles being used to move your body/the equipment up and down from the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So the cross over and transfer is great and for those days when you want as much as you can get from a simple no fuss workout, this is a fantastic option.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What Dan John Says….</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dan John, S&amp;C coach and author, describes one of the movement tests he invites each client to perform. \"<em>Get down on the floor..then stand back up again.\" </em>This simple drill demonstrates to a keen eye the limitations the client maybe starting out with and is a fundamental part of moving around our environment each day. Each component of moving from standing to lying on the floor and then getting back up shows the specific joint restrictions we may be dealing with prior to any loaded resistance exercise, let alone more dynamic ones.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If we consider the TGU specifically, it is also an excellent model for simply practising getting up &amp; down from the floor! So it could be used as a test or benchmark for monitoring improvement or regression.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do You Need To Practise Getting Up &amp; Down From The Floor?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well I am quite sure most of you have watched someone older than you, maybe a grandparents or maybe even your parents, as their movement capacity declines. Imagine if they fell down and needed to get back up again but literally couldn\'t take their own body weight on their arms or a single leg to get up!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The TGU fundamentals can be ingrained into our movement profile and keep them, and us from the horror of being stuck on the floor after a fall…. it’s never too late to have this in mind.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Kettlebell Training</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The standards I was taught on a kettlebell workshop gave me some technical training experience of this movement. The programme I learned was designed by <strong><a href=\"https://www.strongfirst.com/about/pavel-tsatsouline/\">Pavel Tsatsouline</a></strong> who is well known for his kettlebell &amp; bodyweight training. I recommend you check out his books…</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?keywords=Pavel+Tsatsouline&amp;qid=1556470624&amp;s=gateway&amp;sr=8-1\">The Naked Warrior</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G/ref=sr_1_2?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-2\">Kettlebell Simple &amp; Sinister</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Supermen/dp/1942812132/ref=sr_1_3?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-3 \" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Enter The Kettlebell  (opens in a new tab)\">Enter The Kettlebell </a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, I must also make a very special mention 2 of my favourite mentors in the kettlebell, <strong>Troy Martin (TM Fitness) &amp; Stephen Aish (The mindset Coaching Academy) ,</strong> since they have also contributed a lot to my understanding of the use and variations of the kettlebell as an awesome training tool. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2> </h2>\n<h1><strong>How To Do A Turkish Get Up</strong></h1>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The beauty of the TGU is that each part of the movement can be taught one move at a time, without a kettlebell to begin with, particularly if you are coaching a client or trying it for the first time.  Once you get going with the combination remember to hold each position for a moment prior to moving on so that you can feel the position and absorb the benefits of that position and that load, at each point.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} --><!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Begin by lying on your side with knees bent, hips to 90 degrees, left hand palm up under the loop/handle of the bell.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13430} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13430\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-1.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Roll onto your back at the same time as extending your left arm straight up above you with the KB resting on the back of your hand, left knee will be bent up foot flat on the floor &amp; your right leg out straight resting on the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13431} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13431\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-2-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Now press the left foot down while engaging through the trunk to press the KB upwards, keeping the eyes on it, and roll onto the right elbow with the left arm outstretched up above you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13432} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13432\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-3-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Next press &amp; lift up onto the right hand with the right arm now out straight so you are in a sitting position with the KB over your head, both arms straight.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13434} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13434\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-4-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>From here take your body weight onto the left foot and right hand &amp; move your right leg from out in front underneath your body, to a kneeling position behind you. Keeping your eyes on the KB for balance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13435} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13435\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Instruction-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Move your body into an upright kneeling lunge position, keeping the KB directly over head &amp; lifting your right hand off the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13436} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13436\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Guide-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":13437} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13437\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Biomechanics-Education-Kneeling-lunge-position.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Important: This next move can often be missed!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>From here move your left foot to a position in front of you BEFORE going to stand.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then move your bodyweight forwards to stand up on the front/left leg with the KB still maintaining its position directly over your head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13438} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13438\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-Stand.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Reverse It...</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To repeat the movement in reverse it looks like this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step the right leg back onto your right knee, keeping your eyes on the KB for balance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Important: Step the front/left foot out to the left side a little way.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now laterally flex your body to your right, maintaining a stiff trunk, place your right hand on the floor &amp; push the hips back into flexion, keeping your eyes on the KB overhead.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Take the entire body weight onto the left foot and right hand while transitioning the right leg underneath you &amp; forwards to sit your bottom on the floor again with your right leg out straight in front of you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now brace through the trunk as you lower your right arm to rest your elbow back onto the floor, KB still positioned over head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Control the body as you lower it back down to a lying position with left arm above you and left knee bent.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finish Position</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then finally roll onto the left side flexed hip &amp; knee position.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This movement is quite complex to teach in a text description so I will show you the movement &lt;&lt;HERE  video &gt;&gt;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Switch or Halo </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To transition to the other side when using a KB literally drag the KB from the finishing position above, along the floor, in a halo over your head to the same position but on your right side.  </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat all the above on your right side!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat over and over for a great little cardio strength workout</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then add more kilos….and repeat, repeat, repeat!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For personal trainers this awesome \'one\' move workout also doubles up as a movement nourisher from the perspective of older populations being more confident about getting up from the floor should they take a fall.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Teaching the moves one by one can be a method they can use to not only strengthen the correct muscles should they fall but also to prevent falling in the first place.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So whatever your demographic of client the Turkish Get Up is a great tool!!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->','Why The Turkish Get Up Is Valuable To A Personal Trainer’s Programming','','inherit','closed','closed','','13299-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13299,'https://biomechanicseducation.com/?p=38716',0,'revision','',0),(38717,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>This little dude can have a huge impact upon our clients\' shoulder function too as being known as the \'Piriformis of the Shoulder\' implies!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>SO WHAT?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have previously discussed the key biomechanical pillar in our pelvic biomechanics, the Pirioformis muscle, in relation to squatting and also its influence on the quality of our pelvic function. Here we would like to discuss how the Infraspinatus muscle of the shoulder is very similar but in terms of our shoulder biomechanics. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Infraspinatus is a key biomechanical pillar in our upper body therefore if it isn\'t functioning to its full capacity there is a good chance your body will compensate for it. This alters the kinetic chain, which over time can be detrimental to the quality of our movement, this can then gradually make certain movements either uncomfortable or at least somewhat difficult. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So let\'s take a look at the anatomy of Infraspinatus and its role in movement.....</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Infraspinatus </h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":13146,\"width\":512,\"height\":354} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-1024x707.png\" alt=\"\" class=\"wp-image-13146\" width=\"512\" height=\"354\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>The Infraspinatus is a thick triangular muscle attaches onto the Infraspinous fossa (back of the scapular) and the greater tubercle of the humerus (it passes round the back of the upper arm onto the upper protuberance).</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is primarily an external rotator of the humerus but also a shoulder stabiliser and will assist adduction from an abducted position. It is also commonly known as one of the major rotator cuff muscles.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can see the similarities here and when we understand the Infraspinatus anatomy it allows us to understand how it can similarly influence shoulder movement similarly to the way the Piriformis influences the pelvis with rotation and abduction.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Piriformis </h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":13147,\"width\":470,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-1-940x1024.png\" alt=\"\" class=\"wp-image-13147\" width=\"470\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong> &nbsp;What Does This Mean?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well this could impact on our clients ability to overhead press, stabilise the shoulder complex during a push or pull movement and it could also create discomfort and achy or \'tight\' feelings in the upper body which as many of us know make us tired, miserable and even stressed.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Is Our Lifestyle Causing Infraspinatus Issues?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This muscle can often feels ‘stressed’ due to our lifestyles and the round shouldered posture of our clients that we have discussed previously.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have ever had your Infraspinatus ‘rubbed’, (or god forbid frictioned!) by a massage therapist you will probably recall the discomfort vividly. However it quite likely needs a good ol ‘rub’ or some attention at least. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How Can We Improve The Infraspinatus Function?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well yes we could get our noblers, lacrosse/tennis balls or @Pulseball\'s out and start writhing about putting pressure on it but first let’s desensitise it eh?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The good old anti spasm 20/20 technique we have been using can be applied to any muscle so let’s consider how we can use it to help our poor infraspinatus.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13148,\"width\":512,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-2-683x1024.png\" alt=\"\" class=\"wp-image-13148\" width=\"512\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>So place your opposite hand over your wrist/forearm and the press that arm out into your hand to resist external rotation 20% for 20 seconds x 4 reps.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>NOW grab your nobler / lacrosse ball or @pulseball. Lean the back onto a wall with your scapular pressing onto the equipment and either press hold until it tenderness dissipates or gently rub slowly. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>NOTE: First few goes this can feel quite uncomfortable but please please move slowly and only for around 1 minute per shoulder. It should NOT be ‘painful’ but a hedonistic discomfort that you can relax and breathe into.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once you have done this, we can move onto the Antagonist work and Activation<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Antagonist Exercise For The Infraspinatus</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13149,\"width\":768,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-3-1024x683.png\" alt=\"\" class=\"wp-image-13149\" width=\"768\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now grab a resistance band or cable for the antagonist work</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember we did this same process when working on pec minor - <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"if you missed that, check it out here. (opens in a new tab)\">if you missed that, check it out here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Reps and sets as per the strength programme for your client (8 x 2 - 15 x 3)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Infraspinatus - External Rotation Exercise</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13150,\"width\":768,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-4-1024x683.png\" alt=\"\" class=\"wp-image-13150\" width=\"768\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now move to do reps and sets on the agonist which would be external rotation. (8 x 2 - 15 x 3)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do These Anti Spasm Techniques &amp; Exercises?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well all of this should contribute to improving your shoulder function and strength ratios for your client’s ability to perform any scapular movements or to increase their shoulder stability. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As mentioned at the beginning of the blog, for healthy upper body function or throwing, pulling, pushing, hitting a bat/ball, swimming and being generally stable we require great Infraspinatus function. Once the \'function\' is improved USE IT! This then conditions the patterns required for nutritious movement!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>MOVE WELL THEN MOVE MORE!</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Have a go yourself and then let me know what do you think?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','\'The Piriformis Of The Shoulder\' - Infraspinatus  - Guide To Programming For Personal Trainers','','inherit','closed','closed','','13140-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13140,'https://biomechanicseducation.com/?p=38717',0,'revision','',0),(38718,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Well of course we are living in this technical age where 92% of us in 2018 were bent over a mobile phone.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>On average people check their phones every 12 minutes...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>40% of adults check their phone within 5 minutes of waking up (perhaps you are reading this blog in bed)...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:quote -->\n<blockquote class=\"wp-block-quote\"><p>Adults spend 2 hours 49 minutes each day on their phone (under the age of 24 and it rises to 4 hours a day)</p></blockquote>\n<!-- /wp:quote -->\n\n<!-- wp:paragraph -->\n<p>Over the last decade a new repeated stress injury has arisen… <strong>Text Neck</strong>!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Just think of your posture as you look at your phone, head forward, shoulders rounded, it doesn’t feel good does it?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why am I sharing these stats with you?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well, <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"last week’s blog discussing (opens in a new tab)\">last week’s blog discussing</a> the common ‘rounded shoulder’ issue caused a bit of a stir I felt we should elaborate further. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Along with phone usage, then take into account your daily routine, chances are you spend periods of your day sitting, right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So we should start with trying to reduce long periods of time being static (both sitting &amp; standing). That’s the first thing to do. I mean for your clients who sit in offices all day, or if they work from home, just ask them to track their daily steps and see the results. Sometimes there is barely any movement at all.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Getting moving is a start, but may not fix any issues that have arisen due to years of sitting etc. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I would also get an assessment of your/your clients shoulders so we can correct &amp; improve function &amp; strength in this area. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Last week we talked about Pec Minor, its influence on shoulder function &amp; overall movement quality, if you missed that one you should start there, <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\">just click here</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improve Shoulder Stability&nbsp;-&nbsp;How&nbsp;&amp; Why</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>What we should also consider is role of the shoulders in terms of ‘stability’ too since often when we carry things we want to be stable at the shoulder. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also shoulder stability is crucial in people playing sports, both from an injury risk reduction and performance enhancement point of view. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The shoulder complex is complex in terms of actions since it is classified as a ball and socket joint. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This means they contribute to:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shoulder extension / flexion, internal / external rotation, adduction /abduction &amp; circumduction. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However something else we should consider in our clients training plan is the stabilisation component.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improving Shoulder Stabilisation - Exercises To Add To Your Programming</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well of course once you have improved the function of pec minor and strengthened the scapular retractors, we can also add the static component to certain ‘movements’.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Examples of this would be during arm movements to keep the scapular completely or relatively still. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Overhead Military Pressing</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This kind of movement will require controlled dynamic stability since shoulder abduction will mean the scapular will rotate somewhat. The question is how much control do you have in your scapular during an overhead press? Why not try it with a minimised amount of scapular movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Deadlifting </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is also dependant upon ranges and styles of deadlift in relation to the amount the arm moves away from you. Hip hinging will generally require less movement around the scapular than overhead pressing. However good scapular control is required to stop the bar pulling the shoulder forwards in the descent. Great eccentric loading!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Push Ups &amp; Pull Ups</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>These 2 moves are commonly done poorly due to a lack of scapular control - me included! I have ‘flappy’ scaps that I am working no constantly due to daily demands and being slightly VERY mobile. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A great modification to both of these movements is to practise some sets without actually moving the arms, only using the scapular portion of the movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Prone Scapular Press Ups </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Get into a push up position but don’t use elbow flexion to lower your body ONLY use scapular retraction so you body lowers between your shoulders - keep arms locked straight. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then during the full push up try to keep your scapular under control!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Hanging Scapular Depressions </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Similarly when hanging from your chin up/ pull up bar allow your shoulders to fully relax so your body hangs between your shoulders. Then ONLY depress your scapular, without bending the arms. So you challenge pure scapular motion. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The during the full pull up keep your scapular under control!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Rowing</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Again a movement commonly performed poorly quite likely due to the problems we discussed last week. Sort pec minor out then while rowing ensure scapular retraction is occuring, possibly by breaking the movement down as above. Pure scapular retraction practice first, then add the rowing action on with scapular control.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Overhead Squats </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Finally if you don’t have stable scapular this movement will certainly challenge it statically. However some of the above movements might be a better place to start OR overhead squat with a light bar focussing on the shoulder stability.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By developing the ability to stabilise the shoulder you are reducing the risk of injury and if your client is a sportsperson probably helping them improve their performance too. Good shoulder stabilisation often results in people seeing improvements elsewhere in their body and in other exercises too. You see once the shoulder can stabilise itself it can then apply more force in certain movements. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Go and give some of these ago, be consistent with them over a few weeks, don’t be the person who does them once and says it doesn’t work.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hopefully this series of blogs are contributing to some ideas for your clients training programme however if you REALLY want to KNOW how to bespoke their exercise plan with a periodised preparation plan then please get in touch!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Are Shoulder Problems Are The New Low Back Pain?','','inherit','closed','closed','','13007-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13007,'https://biomechanicseducation.com/?p=38718',0,'revision','',0),(38719,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Let\'s talk about the pull up and rowing today. This style of exercise is a big part of programmes these days due to our degraded movement quality coming from ‘over protraction’ of the shoulders or the ‘round-shouldered’ posture that we commonly see. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However there is a problem with simply training the back muscles to improve this issue.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What needs to be considered is the root causes of our ‘issue’ first. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Is&nbsp;More&nbsp;Pulling&nbsp;Actually The&nbsp;Solution?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>In my professional opinion very often the true problem for many is Pec Minor. Why? Well this is a muscle I have written about a few times because of the magic that can occur when its provided with the capacity it’s expected to have.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Anatomy Of The Pecs...</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Pec Major &amp; Minor are often grouped together as ‘chest’ muscles and yet they provide quite different movements as you can see when looking at these images here…. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Pec Major is a shoulder adductor, flexor and internal rotator due to ist attachments from the clavicle, sternum, &amp; greater trochanter of the humerus. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12884,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-Pectoralis-Major-Biomechanics-Education-Antony-For-Personal-Trainers-768x1024.jpeg\" alt=\"\" class=\"wp-image-12884\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Pec Minor however attaches to the corocoid process, the most anterior part of the scapular….see here…..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12886,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-the-Scapula-768x1024.jpeg\" alt=\"\" class=\"wp-image-12886\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>….then across to the 3rd/4th/5th ribs that mean it will protract (also known as scapular abduction), depress and rotate the scapula. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12885,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anatomy-of-Pec-Minor-Biomechanics-Education-768x1024.jpeg\" alt=\"\" class=\"wp-image-12885\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Try This …</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To appreciate the influences of having a dysfunctional pec minor try this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Stand Up</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Protract both shoulders as if yours are dysfunctional</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Keeping your shoulders ‘rounded’ try to lift your arms over head &amp; then back down….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Try to extend your thoracic spine with your shoulders protracted….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s really quite detrimental to your movement quality, right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now imagine walking around, trying to function normally with that problem day to day. Over time it is likely to cause further issues that will make your body grumble. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;It&nbsp;Looks&nbsp;Like&nbsp;It&nbsp;Needs&nbsp;Versus&nbsp;What&nbsp;It&nbsp;Actually&nbsp;Needs</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well this ‘poor posture’ LOOKS like it requires a ‘stronger back’ doesn’t it…? Hence most programmes will contain back training for this very reason.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WAIT<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What’s the problem or the root cause here….?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It isn’t simply a ‘weak’ back is it?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Remember The Law!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yeah that law of reciprocal inhibition? This one….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Reciprocal inhibition</em></strong><em> describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. ... Joints are controlled by two opposing sets of muscles, extensors and flexors, which must work in synchrony for smooth movement.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well if the pec minor is in a constant contraction state it is likely to require addressing first, don’t you agree? This then gives your retractors/back muscles a fighting chance in fully contributing to their role in movement. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Consider that, ok your client may well be rowing, pulling etc but how much are those scapula retractors doing? Can we encourage them to do more and give us more quality to our back moves?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Let\'s&nbsp;Start&nbsp;By&nbsp;Releasing&nbsp;The&nbsp;Pec&nbsp;Minor</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well in advance of the back exercises below we might want to consider improving the function of or pec minor muscle first, do you agree?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So place your hand onto the front of the opposite shoulder like the image below. Then press your shoulder into your hand using 20% of your maximum effort and hold it for 20 second, repeat x 4 and then the same on the opposite side.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12887,\"width\":512,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Pec-Minor-Anti-Spasm-Biomechanics-Education-Biomechanics-Coach-683x1024.jpg\" alt=\"\" class=\"wp-image-12887\" width=\"512\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Now&nbsp;Onto&nbsp;Back&nbsp;Training</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Does It Look Like?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><br></strong>Now prior to the big moves we should probably include some isolation work to take advantage of that law of reciprocal inhibition. What this means is if we break down the rowing movement for example we can really get those retractors involved while at the same time encouraging those protractors to ‘let go’.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well while rowing we probably want to make sure this is happening too…reps and sets as per your regular programming.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>PURE retraction is a very isolated single joint movement, which is great to develop functional capacity once we add other joint actions….not as easy as it looks! Try it and let me know. <br><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12888} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Pulling-Exercises-Retraction-Biomechanics-Coaching-1024x683.jpg\" alt=\"\" class=\"wp-image-12888\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>THEN we can start adding more components to get back to what we know more commonly as <em>functional (whatever that is!?) </em>back exercises with a periodised plan like:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Resistance Band Retractions with a Row/Fly (shoulder extension added onto the end)</li><li>Cables - same as above but more kilos can be added to increase intensity. </li><li>Barbell Bent Over Row/Fly - tipping into a fixed hip hinge means we should consider the lower back will be isometrically loaded for the duration of this exercise.</li><li>Dumbbell Single Arm Row/Fly - as above but with an asymmetrical load on the trunk stabilisers.</li><li>TRX Inverted Rowing - This is great for altering the angle of lean v’s gravity. Be mindful of the instability it also creates though.</li><li>Single arm would be even more challenging.</li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>So whether its in your own training or when working with clients, try the pec release before you start a day session which includes pulling or rowing. And see if it makes a difference - not jsut in their posture, but perhaps being able to actually contract the right muscles groups, they might \'feel\' it in a different place and their movement might improve. Worth giving it a go right?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The information I pass on is aimed to help you in 2 ways.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1). To offer ideas and maybe something different to add to your programming<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2). Also to encourage autonomous exploration of the wonderous ‘WHYS’ when it come to working out the human body, how it works and how, as coaches and trainers, we can help. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>CHALLENGE EVERYTHING!!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Why More \"Pulling\" Might NOT Be The Answer To Those Rounded Shoulders','','inherit','closed','closed','','12883-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12883,'https://biomechanicseducation.com/?p=38719',0,'revision','',0),(38720,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>These bad boys, like our abd/adductors that we spoke about last week require 1:1 ratio with their antagonist buddies, the hip extensors.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yet our hip flexors can very underused AND under trained, in fact often totally ignored in our exercise programming.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Unless of course you’re a Crossfitter! These guys use them a lot in their ‘toes to bar’ for example. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However individuals, possibly like yourself, who do not do CrossFit OR those who might find toes to bar an advanced move (like me), well we’re going to explore other ways to condition them ;)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s quite possible that the underuse of hip flexor training could be due to perceived risk. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is linked to a common complaint &amp; our hip flexor attachments. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Hip Flexors &amp; Low Back Pain</strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Low back pain (LBP) is still on the rise &amp; frustratingly common, to the point of a seemingly complete acceptance from many that LBP is NORMAL!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Many simply accept it as part of their day to day chat, brushing any major concern aside, or at least any fervent attempts to address it, because ….”<em>well hey we ALL have LBP, right…</em>?!”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WRONG <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s common but NOT <em>normal</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So you may be wondering how the hip flexors in the front of the hip can create a concern about LBP… unless of course you understand their attachments &amp; force production.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"width\":540,\"height\":513} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.2&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ97flSaSvndxAMEYjrUyBCpjHrw8zzo_25m0CZprfYl7q4073wnaQ38AaTMxr3wsQD_HoFIRT-u2pFf8O-2rC7UpfkMpgoJFluemRSrca2cJ2GPY4NlVhXubAQ&amp;disp=emb\" alt=\"\" width=\"540\" height=\"513\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Anatomy Of The Hip Flexors </strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Specifically the large iliopsoas muscle attaches to the transverse processes of your lumbar vertebrae 1-4 - see image above.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thus resulting in a shear force upon the lumbar spine when they contract.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This may well be contributing to our LBP but please note; it’s only one example NOT a definitive cause for yours.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now IF the hip extensors contribute to a ‘co-contraction’ balancing out this shear force<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If the force is low <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are in good intrinsic Biomechanical shape</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This won’t be the issue <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are experiencing LBP there maybe some fear avoidance of hip flexor loading/strengthening </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A risk when hip flexor loading (case dependant) <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How &amp; When?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So how do we know how &amp; when to exercise our hip flexors? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well there is a simple method of periodisation to </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li>Prepare your pelvis </li><li>Condition (strengthen) them safely </li></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>We can also test them ! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Modified Thomas Test</strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"width\":644,\"height\":471} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.1&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ_SSQDvpXLy8D98j1g_QXU30WGBym-lMeoVpNOWpWVqqZVrMxK_hyMCulhiHKqN2UwylPjqzBzat-6MoAwsHaE_jMntYDfVRNQft8Hd_3AI2EYQLQiulcxx75w&amp;disp=emb\" alt=\"\" width=\"644\" height=\"471\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>*Image taken from Brentbrookbrush.com<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So this pelvic function test will identify the integrity of the hip flexors &amp; is much more objectively measured by someone else, like a Biomechanics Coach, click here to go and find your local Biomechanics Coach.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But a quick &amp; simple observation you could try for yourself would be to lie on a bench or plyo box. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Make sure your bum crease is at the very edge of the bench/box.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With one knee hugged to our chest, allow your other leg to lower down. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Note: if you have long legs &amp; your foot touches the floor this may skew the test </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now try to position your top leg/thigh so that it’s as close to your chest as it can go WITHOUT tipping your pelvis back posteriorly<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once here you can then either try &amp; gauge if your knee is lower than your hip <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Balance your phone at the side to film how low it drops <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Thomas Test: The Result </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If your lateral condyle (nobbly bit on outside of your knee at the front of the crease) &nbsp;is below your greater trochanter (big bony bit at the centre of your lateral hip) you passed </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If not then we need to prepare your hip flexor BEFORE loading it <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If there is an asymmetry then we need to prepare the higher knee side as this one has come up as positive for a limitation <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Go on off you go test em….&amp; let me know <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How did you do????</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Should You Do Now?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So if you came up as high / positive then we should probably apply an anti spasm to your hip flexors first </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hip Flexor Anti Spasm </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Now this muscle ‘state’ is not clinical &amp; can be present without discomfort as it’s simply an adaption, possibly to sitting a lot <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any amount of discomfort please seek face to face professional help <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>More often than not stretching is prescribed for ‘tight’ hip flexors. However stretching may be too aggressive for this type of muscle state <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So we are going to apply an anti spasm known as ‘<em>post contraction sensory discharge’</em> Ribot-Ciscar et al (1991) <a href=\"https://www.biomechanicseducation.com/1333-2/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(See a quick explanation here) (opens in a new tab)\">(See a quick explanation here)</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lie on your side, position your top foot in front of your bottom thigh. Lie your head down on your bottom arm - relax.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Slightly bend your bottom foot back but keep that hip open without stretching it.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.3&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ-G4fhMLazEoPcBjJGNNxoXLHs4mzb1KNCtYHhRsYZ9qP8ZiED9JrkuGW_6LdzVm9hevMfo6YdVuclIWMIPCBA658rcHk3Rz5ZEERjnZ_k8VNIXI1a0jb6DZwk&amp;disp=emb\" alt=\"\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br>Now push the bottom thigh into the other foot with 20% of your maximum effort. Hold for 20 seconds &amp; repeat 4 times. If necessary do the other side (I suggest you always do both sides as good practise to avoid creating another asymmetry)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Re-test in the bench/box<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How did you do??</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Periodisation Programme </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Once you feel happy that your hip flexor function ROM is improved or ok we should consider firstly working the antagonist. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHY??</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Reciprocal Inhibition </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>One of the first things we are taught as L2 gym instructors is that all muscles work in pairs. The agonist (the prime mover) will influence the antagonist (the opposite muscle) through what’s known as the law of reciprocal inhibition. This law stops us hurting ourselves as it means both muscles cannot pull or contract isotonically at the same time.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>IF your hip flexors we’re in a sub-clinical adaptive state of constant contraction, or spasm, then this would influence the function hip extensor group or the antagonist.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT WAIT……!? Weak Glutes???<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>SOOOOOOOOOO this may challenge some preconception about the term ‘weak’ being used for this glute problem epidemic<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Anyhoooooooo….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Antagonist Conditioning </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>At this point doing strength work on your hip extensors will do 2 things </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1). Strengthen your hip extensors </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2). Aid the improved function in the hip flexors via the law of reciprocal inhibition </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hip Extensor Exercises </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Glute Bridges</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squats</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Deadlifts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Good Mornings</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To name a few….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Back To The Front….</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>….of your pelvis, for hip flexor conditioning or strength work…...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Progressive programming might be prudent here in terms of bringing the strength back gradually since the muscles may well have been ‘coping’ up to now, so we might want to start at low level stuff<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Supine toe taps - neuromuscularly easy since the base of support is large. Also if we start with one foot on the floor &amp; with knee bent lift &amp; lower the other one this gives a short lever but we can progress to an extended leg for a longer lever &amp; harder follow on.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The rules are simple here but possibly require more focus than we realise to truly achieve.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Your Spine should not lift, nor lower, during any part of the movements. To test yourself rest your finger tips under your lumbar spine &amp; be sure that the pressure does not change on your hands while lifting, lowering &amp; moving your legs <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Harder than it sounds eh?!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Ok let’s explore progressions...</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dead bugs come in a variety of interpretations but the above exercises could be defined as a regressed dead bug. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My understanding of dead bugs is that while supine, both arms &amp; legs move around to challenge ‘the trunk’.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Part of that trunk will be your hip flexors due to their involvement here. Yet these are still neuromuscularly relatively simple albeit can be progressed &amp; regressed with lever length alterations. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Prone Hip Flexor Loading</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Progression maybe done prone, for less base of support / neuromuscular feedback (ie 3-4 points of contact). For example mountain climbers where you bring the knee toward the hip (hip flexion) then switch legs.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Increase Of Instability </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Use of a stability ball would double the muscular effort, should your place your toes on top of one &amp; draw your knees to your chest, rolling the ball with you. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Known as a jack knife this is pretty advanced for many IF done properly with the spine completely stiff &amp; still.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hanging Variations</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then there are the hanging variations like knee raises performed either in a Roman chair which is easier (back is fixed to pad) than hanging from a free bar (only contact is the hand grip)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So please understand there are of course thousands of variations to hip flexor training &amp; this is simply a few suggestions. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The main focus being on preparation &amp; periodisation of hip flexors.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>They are the only ones you will ever have so let’s look after them! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As always any questions hit me up at <a href=\"mailto:Rachel@biomechanicseducation.com\">Rachel@biomechanicseducation.com</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Are Your Hip Flexors Contributing To Your Back Pain? And What Can You Do About It If They Are?','','inherit','closed','closed','','12781-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12781,'https://biomechanicseducation.com/?p=38720',0,'revision','',0),(38721,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:heading {\"level\":4} -->\n<h4><strong>Frontal plane hip training can be so underrated!</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>In terms of function and stability trainers sometimes miss this epic contribution to powerful pelvic biomechanics and reducing the risk of groin strains and hernias.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Our frontal plane strength ratio requirement is 1:1 as suggested George Davies, who wrote about joint strength ratios and who found that hip adduction &amp; abduction should be able to generate around 100% of our body weight.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What do frontal plane exercise look like?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well there are hip abductor/adductor machines in gyms that are perfect for this type of exercise.  However they are often categorised as not being <em>functional</em> due to the isolated way they condition hip strength. So it might be prudent to consider a couple of things before we avoid these machines altogether.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol>\n<li>We cannot be fully functional if we are not functioning well first - function requires each component / area involved to be able to contribute its role in movement. If any area does not do this then we could be at risk of compensation and isolation training can be a way to optimise function in a specific area to reduce risk.</li>\n<li>Considering what is functional today, ie sitting at a desk, then the definition of ‘function’ is actually more accurate to this machine than maybe we give it credit for!</li>\n</ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Seated flexed hip abductor/adductor machine exercise </strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A great simple starter exercise for those wanting to focus on strengthening these 2 sides of the pelvis!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Using this to build up foundation of frontal plane strength, with the aim being to feel similar in strength during both actions by using the same reps, sets and weights. This can indicate a balance of strength which is desirable in most individuals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12504} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-12504\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Hip-abduction-adduction.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Seated hip abductor/adductor machine exercise leaning forwards or leaning back</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>We could take advantage of altering the angle at the hip by leaning forwards to decrease the hip angle or leaning back to increase the hip angle might make for a nice adaption on this machine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Seated hip abductor /adductor machine kneeling on the seat facing backwards.</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Let me invite you to consider alternative ways to use this machine for the benefit of great hip conditioning. Kneeling on the seat while facing backwards and placing the feet on the pads will offer a fantastic alternative to be able to condition internal or external rotation of the pelvis. Being able to condition hip rotation while it is in full extension is quite unique and also prudent for all round pelvic strength.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Standing hip abductor with a band</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Standing so that the hip is extended to then strengthen hip abduction/adduction is now advancing the client towards a more neuro-muscularly challenging method for improving both pelvic and knee stability.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Start with the client holding onto something fixed, like a smith machine or squat rack, while a band is positioned around, and above, the knees. Then by moving the leg away form the midline they will be loading their abductors dynamically on the moving hip and statically on the standing leg hip. </p>\n<p>Progressing to the band below the knees and then to the ankles will gradually increase the lever length making the same exercise harder. The progressing to doing the same exercise with less support, maybe only holding on with one hand instead of 2. They could continue until they are able to perform them without holding on at all if possible.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Similarly this could be done with a cable which would allow for a higher increase in resistance due to the weight options.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Side lying body weight lift (adductors/internal rotators) or Copenhagen variations.</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lying on the side, on the floor, knees bent and close to a bench/padded box. While resting the upper body on the elbow to begin with. Next place the top knee on top of the bench. By pressing this top knee into the bench this will lift the body away from the floor with the adductors as the prime movers. The bottom leg can be on the floor or off the floor for added resistance and to load the adductors of the bottom leg. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Adding rotation during the lift can be a nice alternative.  Turning the body under the top hip will influence both the hip and the shoulders stability and control.</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There are multiple ways to condition frontal hip strength with many other ways to work these muscle groups but these suggestions are just to get you and you started. Would you like to find out how you can join our Biomechanics Coach course and learn hundreds of ways to strengthen your clients bodies!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:embed -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} --><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results? Email me now!</h2>\n<h2>rachel@biomechanicseducation.com</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->','Frontal Plane Hip Conditioning - A Guide For Personal Trainers','','inherit','closed','closed','','12493-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12493,'https://biomechanicseducation.com/?p=38721',0,'revision','',0),(38722,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>The deadlift is one of the first moves I learned during my basic L2 training almost 3 decades ago. The reason given for this was that it is one of the basic moves we should understand how to perform to safely move large weights from the floor. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Dead</em>-Lift = lifting a ‘dead’ weight<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now for some this movement is their nemesis. This is possibly because of the force predominantly going into the lower back during the lift and the commonality of low back ‘issues’ today.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However it is a combination of joint actions and forces that we are likely to experience during our daily lives in some form or another. &nbsp;So it may be worth exploring as a component of our clients training plan. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What needs to be considered is how well our clients are prepared for performing this movement, combined with the risk factors of ranges and loads. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember in its simplest form it is a fundamental movement that is basically hip extension. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This might even be chosen instead of squats to load the hip extensors as it might feel better for some to have the load hanging in front instead of being placed on top of the body. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yet the ability for our client’s to increase the weight might be more closely linked to their grip strength rather than simply the strength of their hip extensors</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Stiff Leg Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":12347} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/03/Stiff-leg-Deadlift-Biomechanics-Coach-1024x743.png\" alt=\"\" class=\"wp-image-12347\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This version basically requires the lifter to lift a deadweight (usually a barbell) from the floor with straight or ‘stiff’ legs. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s great for a large ROM at the hip &amp; good for hamstring &amp; sciatic nerve mobility <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There is a huge load going into the spinal extensors so any fragility there, this is a risky move with its shear force. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also lifters with a tight nervous system probably won’t like this movement due to increased tension under load across the entire posterior system.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Single Leg Deadlift </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":12346} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/03/Single-Leg-Deadlift-Biomechanics-Coach-1024x718.png\" alt=\"\" class=\"wp-image-12346\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The same as above but with only one foot on the floor. &nbsp;Usually performed with the other leg lifting straight out behind the body as a counter balance. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s great for an added stability challenge and can really focus on the ‘anti rotation’ aspect at the frontal plane loading of the hip of the standing leg. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The load is likely to decrease considerably due to only utilising the strength of one set of hip extensors. Also due to the decrease in neuromuscular feedback (less base of support) balance maybe an issue for some clients to control.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Romanian Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is still a hip extension movement however Romanian deadlifting is with some degree of knee flexion. Also sometimes performed straight from, &amp; back onto, a rack.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This variation helps if your nerve is tight by taking some tension off at the knee due to the flexion. It can also reduce some of the spinal extensor loading depending upon the centre of gravity shift. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This variation uses less ROM on knee flexors / hamstrings. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Sumo Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The bar is lifted from the floor with the feet positioned as wide as comfortable for the lifter. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Powerlifters often use this version due to the closer proximity to the floor while lifting heaviest 1 RM possible thus meaning a reduced ROM is required to shift the heaviest weight possible. Also a nice option for strengthening the hip extensors at a different angle.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hip joint geometry variations might alter risk factor of this more extreme position under load. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Summary</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Hip extensor strength is a necessity for force production through the pelvis during walking running, lowering the body, standing up, climbing stairs etc but also for stability around the lower body.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We are swiftly losing hip extensor strength through our lifestyles that tend to have us weight bearing (sitting) on this area more than utilizing it. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So considering how you move day to day and you are likely to realise how often you hinge at your hips. A lack of strength/conditioning in this area is not only going to affect our movement quality (ability to propel the body forwards, change direction safely with control amongst other things) but will also result in flatter buttock aesthetics.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Therefore surely some variation of a deadlift might be a good idea in any training programme for good healthy biomechanics and lifting, don’t you agree?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','The Deadlift - Should We Or Shouldn’t We?','','inherit','closed','closed','','12344-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12344,'https://biomechanicseducation.com/?p=38722',0,'revision','',0),(38723,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p><br>To continue on &amp; having discussed 7 squat variations last time I felt this would be a great time to also discuss lunges, their variations, value, risk factors along with regressions &amp; progressions for programming into your clients training plan. Lunges are a fantastic alternative to the squat, since they utilise the same joint actions. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The lunge, in my opinion, is fabulous way of conditioning the lower body for hypertrophy, strength, shape and stability all in one simple movement. The increased challenge compared to the squat is in the balance upon and asymmetrical base of support. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Like the squat there are several variations that make this movement interesting as well as easy to regress or progress within your clients training plan. Let’s discuss..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Static Lunge </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One foot placed in-front of the body, the other foot behind resting on the ball of the foot with the heel lifted. The width of stance can be altered however generally there is more balance if done with a natural hip to shoulder width between the feet when looking into the mirror. Also generally the body will be positioned midway between the 2 feet. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The individual moves straight down &amp; up with or without bar using knee, hip and ankle flexion &amp; extension.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great hip extensor &amp; thigh conditioner</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great for lower limb stability - If your client is ready for this as part of their programme  </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Allows individual to achieve increased range of motion under load through the hip in particular, compared to the squat for example. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If an individual struggles with balance, coordination and/ or basic leg strength this could be a very challenging move. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Body weight low range squatting possibly holding onto a static support might be a regression option here.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Walking Lunge </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the title states this type of lunge uses a walking motion. Including a deep lunge down &amp; up for each step taken <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A personal favourite again as a variation with great transference into movement health &amp; sport.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great for fuller range through hips under a variable functional load.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Increased load through each leg versus a body weight squat</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also allows for variations (like the squat) in terms of equipment. Ie back bar position, front bar position, overhead bar, single arm overhead KB/DB, suitcase carry single or double KB/DB etc<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Again if the individual struggles with coordination and/or lower body strength this maybe too advanced initially. However shallow ranges might be an option initially performed slowly to allow time to control the movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Bulgarian Split Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With the back leg elevated upon a bench/block or box, while performing a static lunging taking most of the load through the front leg, with the option of a bar across the back / shoulders. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great to load front leg more specifically as it alters angles in relation to gravity &amp; load.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is an pretty advanced move particularly for a beginner due to the lack of neuromuscular feedback (ie balancing on just 2 points - front entire foot, back foot just the toes)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Balance will be challenged as well as strength. However using just bodyweight and possibly even using something static to hold onto for additional balance can help regress this great move.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Pistol Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This move is in here because its single leg movement, although some may deem it a squat variation. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Standing on one leg only, with the spare leg out in front, lower the body down into the A2G position (full range of motion) before standing back up - all while balancing only on the one leg. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is probably the toughest ‘lunge’ type of movement but it has lots of crossover considering that, even with only body weight, it is a very advanced &amp; for most a massive challenge. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Can be done using a TRX for support but this can also result in a cheat compensation by using the upper body to pull out of bottom position. However this ‘cheat’ is also a great regression<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The large increase of forces transferring through the knee taking the entire body weight through its full range.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Shrimp Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is almost the same as the pistol squat above.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However the spare leg is held behind the body so the back knee may touch the floor at the bottom position or the individual may kneel between alternating reps.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also often performed from a kneeling start position stepping forwards into a single leg ascending lunge movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also often performed holding a rack or static rig for assistance or as a cheat or regression<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Same as pistol squat.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Same risk factors as the pistol squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style f). Corkscrew Lunge</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Similar to a Bulgarian - this style of lunge adds the component of literally a ‘corkscrew’ motion on the front hip.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Back leg elevated on a bench or box. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the individual lowers the body into the front leg, they allow the pelvis to adduct towards the front leg by dropping the hip (on the back leg). This creates a transverse loading &amp; the need for some hip abduction in the front leg on both the eccentric &amp; concentric phases.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic move for really challenging pelvic strength as it brings in frontal, transverse loading on the front hip thus creating a variable of planes into the movement - possibly closer to a functional for most sports.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s an advanced move for someone with a lack of coordination and/or lower body strength.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style g). Plyometric (or plyo) Lunge</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The most commonly used version of this is when the individual starts in a bodyweight regular lunge position. Then having lowered down to the bottom position, used the momentum of swinging the arms (forwards &amp; upwards) to assist jumping in the air, while switching the legs mid air to then land in the opposite leg forwards - repeated a certain number of times.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic cardio kicker &amp; helps to develop explosive leg power as well as leg strength, conditioning etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Again a tough option for those with less balance &amp; coordination.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Summary </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The lunge has been a favourite of mine for 3 decades. It’s versatility &amp; transference, again similar to the squat, gives it huge value in any clients training programme. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Everything we do sagittally with our lower body during movement will be a variation of a squat or lunge, thus giving us all good reason to include them into our clients training plans.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please recognise the variations for periodisation &amp; understand how you might develop a programme for an individual that fits their ability &amp; goal.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Next Time...The Deadlift</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','A Personal Trainers Guide To 7 Styles Of Lunge: When & Why To Use Which','','inherit','closed','closed','','12216-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12216,'https://biomechanicseducation.com/?p=38723',0,'revision','',0),(38724,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Well I started writing this blog initially about the <em>Top 10 Best Moves To Use In The Gym</em> however it changed as I wrote because I had you trainers &amp; coaches in my mind. So decided to change the topic to <em>Top 7 Squat Styles, When &amp; Why To Use Which With Your Clients. </em>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The reason for this was that I felt this detail might be more helpful to trainers &amp; coaches when it comes to designing client programmes &amp; choosing the right squats at certain points on their development.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(Don’t worry if you still wanted to hear my Top 10 Best Moves though since this will be coming in the form of yet another blog series as you will see later) </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Squat </strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Squatting, as you know from my many ‘squat’ blogs, is basically the combination of ankle, knee &amp; hip flexion all performed at the same time &nbsp;during the descent followed by ankle, knee &amp; hip extension during the ascent. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In my opinion the squat is probably top of the tree in terms of simple fundamentals. The basic act of sitting and standing has so many variables it’s often a controversial topic due to a lack of clarity around its context. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If the load, it’s position or absence of it, isn’t made clear often the reader or listener may hold a different context in their mind resulting in confusion or a conflict of understanding. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(Ie; A body weight caveman style A2G squat holds different loads, force and risk factors compared to a 30kg front squat performed to 90 degrees at the knee.)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here I will briefly discuss different squat types &amp; therefore the differences in risk &amp; benefit. Unless otherwise stated please note the comparisons are like for like in terms of squat depth/width for these examples.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). &nbsp;Caveman Squat or A2G - bodyweight only! </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is a natural position for the human form to rest in, however for many they either rarely or no longer rest in this almost foetal sitting position. The body compensates for those NOT using up these fuller ranges (ie only ever ‘sitting’ or squatting to 90 degrees into a chair for long periods - like desk workers)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The compensation is to reserve energy by adapting and limiting the use of certain muscles for example, therefore resulting in ‘stiffer’ joints, tight nerves and muscles that don’t function to their full capacity any longer.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Use It Or Lose It! </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>By simply asking the body to perform a new or <em>unused</em> physcial task chances are it will of course feel awkward, difficult and sometimes uncomfortable. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However like the <em>degradation</em> of your caveman squat the body can adapt the other way too! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now it’s relevant at this point to point out unless mentioned please assume the context I am using is in a healthy adult body without ailments or injuries. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Use This One?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It’s a fundamental human movement &amp; the crossover equates to :</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved dorsiflexion or calf range &nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved muscle flexibility in hip, knee extensors </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved joint lubrication &amp; mobility in knees, hips and spine </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved nerve mobility throughout the integrated system <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Use It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Demographics with joint conditions / injuries that may be exacerbated with these fuller ranges.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Less stable or low strength demographics might be advised to use less depth/ranges certainly initially while they ‘practise’ better function using methods like the iMoveFreely programme to improve their intrinsic function first.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Back Squat (high bar/low bar)</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This style specifically uses a load / bar positioned across the shoulders. The high bar upon the meaty part of the top of the shoulders and the low bar further down towards mid traps. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The high bar tends to be a more popular position amongst recreational lifters. The reason for this is likely to be the advantage &amp; ease of ‘balancing’ a compressive load on top of the spine &amp; over the centre of gravity thus allowing the lifter to have increased equilibrium during the descent/ascent. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is of course if they have the ability to maintain this line of force by keeping the weight over the midfoot during the squat. A lack of range across joints, flexibility in muscles, tension in nerves or any combination of these can inhibit this equilibrium or at least the degree of depth the lifter maybe able to perform while maintaining a midfoot bar position.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Alter the bar position &amp; this too will alter the downward force through the body &amp; its structures &amp; subsystems. Ie the low bar will move the force posteriorly. For some this can feel better, others it can degrade their performance. It is the combination of capacity through the lifters subsystems &amp; the load position that increases or decreases benefits &amp; risks. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is without even taking into account the number of kilos on the bar nor reps or sets being performed. So lots to think about, right!?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic way to start loading the squat simply to challenge &amp; strengthen the body. It can be used for all sorts of adaptations to the lower body &amp; trunk in terms of hypertrophy, strength, stability, metabolic crossover, proprioception &amp; mobility.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This back bar position may feel challenging if the lifter has limited range across the chest or limited thoracic spine extension. This could cause protraction of the neck since the position would need to come from somewhere. If the individual cannot retract the scapula this compensation may occur increasing risk. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another compensation for a stiff spine or lack of thoracic extension might be that the lifter leans forwards allowing the downward load of the bar to transition forward and over to the forefoot. This can excessively load the lumbar spine which overtime could have a detrimental effect.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Obviously there is the option to descend only to the point the lifter can maintain the mid foot balanced load while working on ranges and capacity of the subsystems with muscle energy techniques and nerve mobilisations for example. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Front Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It?</strong> </h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This style requires the bar or load to be resting upon the front of the shoulders. This means the arms must be extended out in front either crossing both the arms in front of the chest, over to the opposite shoulder or, if mobility allows, with the bar resting in the hands with both elbows pointing straight ahead. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Often a lighter load is used due to the force upon the smaller muscles of the shoulders. However if a good position can be achieved &amp; maintained the bar can be held close to the throat &amp; stabilised above and to the front of the shoulder joint. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The downward force produced by the weight of the bar in this forward position means there is a more shear load being put through the spine. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Therefore great technique is vital for reducing risk with this style. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The crossover of transference into trunk stability is fantastic IF a good position can be achieved.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Without the upright position during this holds a higher risk than a back bar squat due to the shear loading. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember that understanding the influence of good spine biomechanics can dramatically improve your squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Overhead Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? &nbsp;</strong>&nbsp;</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Usually performed with a very wide grip bar elevated / pressed over the head during the squat. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is possible the most challenging of all the squats I’m describing here because of the instability of the load balancing on the arms overhead. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Literally balanced on top of the scapular, arms extended over head. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Any amount of limitation will be really highlighted during an OH squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Fabulous crossover into the Olympic lifts, stability &amp; scapular control. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Can be used as a Functional Movement Screen (FMS) with just a pole overhead to assess &amp; monitor a group of athletes to identify those at a high risk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To improve OH stability of trunk &amp; scapular.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looks &amp; feels soooooo damn cool! IMO<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>For the same reasons!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This holds high risk for lifters with any lack of range or functional capacity. Improve the intrinsic function, prepare the body with a specific preparation periodisation programme first.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember that even tiny muscles like Pec Minor can impact on your ability to overhead squat dramatically. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/how-your-pectoralis-minor-can-affect-your-squat-depth/\" target=\"_blank\" rel=\"noreferrer noopener\">> (opens in a new tab)\">&lt;&lt;see pec minor squat article>></a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Goblet Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Usually done with a kettlebell &amp; the bell is held with both hands in front of &amp; close to the chest. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A nice variation on the front squat but risk is reduced in terms of the load being a bell (smaller &amp; lighter) rather than a bar &amp; also there is less demand for upper body mobility.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lifters could use this in preparation for the front bar squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As a variation &amp; in preparation for the front bar squat. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another ‘cute’ variation is to lean the body back at the same time as out stretching the bell / arms at the bottom range before ascending. This creates alterations of the force, load &amp; joint positions under the load.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If the arm / bicep strength limits the individual or once again if their capacity limits their ROM. The 4 sign anti spasm exercise prior to this can make a huge difference - try it!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style f). Sumo Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A super wide foot position variation of the squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>To alter the joint positions under load and this can, for some, allow them to achieve a deeper ROM due to their pelvic geometry. For some this wider leg position can mean the depth at which the femur hits the pelvis (altering the pelvic position by tilting it posteriorly) occurs later in the descent. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Again pelvic geometry will influence comfort levels during these types of moves at increased ranges. Personally the wider foot position doesn’t work for my hips but I do alter my foot width regularly to take into account the various positions I require my hips to be strong during everyday movements. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style g). Jump / Plyometric Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Any of the above done explosively so that the feet leave the floor. Jumping so the muscles exert maximum effort for short intervals. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It improves the power (speed-strength) drive from hips / legs as well as give us a nice cardio kick<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If there are stability issues or any medical conditions that impact would be detrimental to.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Squat In Summary</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There’s a lot of fuss about squatting &amp; much debate about which one is best &amp; it’s the exercise I get the most questions about. But let me try to sum this up in my opinion….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We should all have the capacity to squat to some degree. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Each time you sit / stand you are performing a squat</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squatting is what we have done for millions of years to empty our bowls, make &amp; eat meals &amp; to have a rest.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is only in the recent technical era we have really stopped squatting </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can learn to squat again though! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat is defined simply as ankle, knee &amp; hip flexion/ extension </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squatting can be done to various ranges to remain within safe parameters during a periodised training plan to improve your squat <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"http://bit.ly/ProjectSquat\" target=\"_blank\" rel=\"noreferrer noopener\">> (opens in a new tab)\">&lt;&lt;see A2G project>></a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A certain style of squat can be safe for one lifter but not for another due to the individuals intrinsic biomechanics</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat is a fantastic exercise to strengthen the lower body &amp; train stability &amp; control of the trunk </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat style should match the goal </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Using iMoveFreely has proven to dramatically improve the squat for hundreds of people<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But IMO everyone SHOULD be able to squat <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>----------------<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>Top 10 Best Moves To Use In The Gym</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ok so I mentioned my original blog idea earlier and that I would come back to it, so….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why pick 10 when there are LOADS!?!??!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well if we were to fill a blog with ALL of the great moves we like, see or use in the gym it would take a very long time. So my 10 go to moves during various phases of any clients training planning will be revealed over this series of blogs. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We all understand variety is healthy and fun but if you could pick your top 10 gym moves what would they be and why?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>That’s what I am going to TRY to do in this blog series. Choosing favourites will be more generic here in terms of my top 10 for the reasons as stated above, which is why I want to explore each one in a little detail each week.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also they are in no particular order…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Squat - see above!</li><li>Walking Lunge </li><li>Deadlift</li><li>Turkish Get Up</li><li>Military Pressing</li><li>Push Up</li><li>Pull Up</li><li>Hip Adduction / Abduction </li><li>Hip Flexion</li><li>‘Mobility’ Drills </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>P.S. OK OK OK I have x 11 I cheated ….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Walking</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Top 7 Squat Styles, When & Why To Use Which With Your Personal Training Clients','','inherit','closed','closed','','12073-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12073,'https://biomechanicseducation.com/?p=38724',0,'revision','',0),(38725,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Its possibly THE biggest year of my life so far...WHY?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I HAVE BEEN ALIVE FOR HALF A CENTURY!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not so long ago we didn’t live much past this age and we certainly didn’t look or feel as great as we do now going into our older years. Well that is what I thought anyway. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I’m a massive fan of natural health, PMA, silver linings, fate, karma and keep my focus on all the good and simple things in life.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A good night’s sleep is far better than any pharmaceutical for MOST health issues in my opinion. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However when something comes along, creeps up on you gradually in such a subtle way initially….well it can eventually totally change you! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There had been signs years earlier and I wasn\'t daft I knew I was going through the menopause but had even been glad when my buddies had described their symptoms and their need for HRT, knowing I was doing ok in comparison. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I had spoken too soon….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Menopause Hit Me<g class=\"gr_ gr_19 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation multiReplace\" id=\"19\" data-gr-id=\"19\">....</g>Hard</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Over time I noticed I was waking up with a body that ached all over, I could barely put my feet on the floor, my back shoulder neck pain woke me up. In my mind I would question my training, DOMS maybe? Also how long I had been sitting at my desk etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then there was this waking up with anxiety in the middle of the night !?!? Heart racing and pounding in my chest like how I imagined a panic attack might feel.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My brain fizzing with thoughts that stopped me going back to sleep. Ok so I reasoned that work was pretty chaotic and I had a lot going on right now.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A massive loss of focus and a constant fatigue that left me so lethargic I couldn’t be bothered to train and could have almost stayed in bed. This began alarm bells.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Motivation was at zero and energy levels were zapped BUT THEN...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The very worst of all…..Not hot flushes oh no, these were literally &nbsp;HOT SEIZURES! Seriously one minute we are driving along the next minute the entire car has steamed up or waking up dripping with sweat, throwing back the covers then instantly freezing cold as the air hits me. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I realised my life had become miserable I was not happy anymore and I felt really old physically when I couldn’t be bothered to train. That was it, I’d had enough.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This just wasn’t me...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Seriously I actually thought it was just because I’m approaching 50 <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So I read up on menopause symptoms and began ticking off the ones I had….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Hot flashes</li><li>Depression</li><li>Aching joints &amp; muscles</li><li>Anxiety</li><li>Irritability</li><li>Insomnia</li><li>Mood swings</li><li>Fatigue</li><li>Racing heart</li><li>Headaches</li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>OMG that’s me?! &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Or not me <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WOW</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So off I went to the doctors to ask for some help….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Blood tests </li><li>ECG </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>All Fine. Normal.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But not REALLY normal as I was confirmed as menopausal BUT I KNEW that! I wanted something to help my symptoms.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The doctors asked me the usual stuff….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Diet? </li><li>Sleep? </li><li>Caffeine? </li><li>Stress? </li><li>Exercise? </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Ticked all of those boxes and so she asked me what I wanted to do?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Is It Time For HRT?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I said <em>“Can I have a low dose HRT please?</em>”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I had done my research, read articles and research papers, asked my pals who were on it etc etc and had decided my quality of life was such that it required a stronger intervention. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2 weeks into taking my HRT WOW I KNEW it had been the right thing to do because OMG I had forgotten how great I <strong><em>normally</em></strong> feel!!! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The side effects of putting some of the hormones back into my body….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Training again</li><li>Sleeping solidly through the night</li><li>Energy back up</li><li>Motivation back in order</li><li>My skin even looks better</li><li>Wrinkles reduced</li><li>Belly fat down</li><li>Focus is back</li><li>Not feeling stresses</li><li>No anxiety</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>It SOOOOO Taboo!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So WHY on earth am I telling you all of this???<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well it is not a subject most women would discuss openly and I also wonder if some women, like me, might not even realise some of what they are feeling may be a result of hitting the menopause.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Personally, I have no issue discussing it and would like to encourage others to share their experiences of it too so we can learn from each other. I know some of my friends who have struggled even more than I did so maybe, just maybe, with some encouragement to be more open we can support and learn from each other.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Can Personal Trainers Learn From This?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So to all of those Personal Trainers out there, please note...the old saying ‘<em>Going through the change’ </em>could not be put any more accurately. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please be mindful of your middle aged female clients whom I know are one of the biggest demographic seeking our advice. They too could potentially be experiencing any of these symptoms. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It may not simply be that they are just ignoring your motivation or that they can never be arsed. It may not simply be that they aren’t trying hard enough. It maybe they are changing and please understand I am NOT for a moment suggesting you tell them they need HRT or to see a GP!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However hormones changing can change the person and having been through it, I was surprised by just how much it changed me…..BUT....<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>I am back!!!</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','My Secret Revealed… How Menopause Has Affected Me','','inherit','closed','closed','','11824-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',11824,'https://biomechanicseducation.com/?p=38725',0,'revision','',0),(38726,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>WOW!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What an incredible weekend! After months and months of planning and organising, with the usual chaos and changes all at the last minute, we finally saw the fruition of our efforts come to life.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And it could not have any any better!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>First up saturday morning was in The Biomechanics Education Academy...<em> </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Annual Master Trainer Standardisation Meeting</em></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>8 of the very best Biomechanics Education Master Trainers gathered to discuss:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Mission</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Vision</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Values <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We explored self reflection, personal development techniques, how we constantly strive to create the best learning environment for our academy learners, we asked ourselves WHY (Simon Sinek ‘<em>Start With Why</em>’), we did a personal effectiveness scale test and also discussed how to be aware that we each see the world differently - yeah pretty deep stuff!!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>After a light lunch we went into our saturday afternoon gathering.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Annual Biomechanics Coach Training Camp</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There were 46 Biomechanics Coaches in the room and after a quick annual update about our progressive (and so far successful) plans towards global domination we began with our first session.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Mike Grice</strong> who is also an Osteopath and world leader in intrinsic biomechanics lead this interactive thought provoking session. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>His session discussed interdisciplinary communications and understanding. He set tasks for the delegates to discuss ways to explore and understand the mindset of an interdisciplinary practitioner. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Next up was…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Martin Haines</strong>, Chartered Physiotherapist and also another world leader in intrinsic biomechanics. He lead a fantastic session discussing running biomechanics. Going into details about the challenges of alignment as a measure due to the diverse nature of pelvic geometry. He also discussed foot and ankle biomechanics and how these to can miss guide practitioners. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Saturday evening we all met at the local Tavern Pub for a social gathering of Biomechanics Coaches to wind down from the days events. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Sunday was...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Kaizen Project</em></strong><em> </em><strong><em>2019</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Delegates vegan to arrive from around 8am from all over the UK literally for this awesome much awaited event! That went something like this:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Jonathan Broom Edwards </strong>delivered at very honest session about GB level mindset and how he developed his to win a Silver Medal high jump in 2012. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11706,\"width\":1226,\"height\":818} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Jonathan-Broom-Edwards-1024x683.jpg\" alt=\"\" class=\"wp-image-11706\" width=\"1226\" height=\"818\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Mike Grice</strong> was back to deliver a stunning practical session with more mic drops than an pne mic club!! Using therapy to specifically improve performance in a way many delegates hadn’t heard before. In fact he challenged many of the concepts many are still being taught about what is actually happening to the body when you have manual therapy. Fantastically controversial BUT all evidence provided.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11707,\"width\":1227,\"height\":818} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Mike-Grice-Kaizen-Project-2019-1024x683.jpg\" alt=\"\" class=\"wp-image-11707\" width=\"1227\" height=\"818\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Ben Coomber</strong> appeared next to deliver a dynamic session that included all aspects of health when considering performance, from sleep &amp; hydration to of course, nutrition. His suggestion towards a simplistic approach with awareness and consistency was fantastic. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11708,\"width\":1231,\"height\":821} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Ben-Coomber-Kaizen-Project-2019-1024x683.jpg\" alt=\"\" class=\"wp-image-11708\" width=\"1231\" height=\"821\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Chris Wright</strong> was our business mentor for the day. Chris showed us a simple blueprint for coaches to apply to their business to help them grow.  Being a great coach is only part of the formula, we dived into the other aspects that you, as a coach, need to have in place to take your business to the next level.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11703,\"width\":1229,\"height\":820} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Chris-Kaizen-Project-1024x683.jpg\" alt=\"\" class=\"wp-image-11703\" width=\"1229\" height=\"820\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>From here we all made our way downstairs into the Aspire4Fitness Gym to first of all eat!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>FREE fish n chips from the Mobile Chip Shop went down a treat with everyone!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Exhibition stands were all set up... <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Super Seven Coffee</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sanctum Apparel </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Awesome Supplements<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...and there was Pulseroll - I delivered a practical session showing delegates how to take advantage of this awesome tool.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally after 140 people had a photo with him…. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Eddie Hall </em></strong>sat and shared his personal story as an athlete how he successfully achieved his goal/s through mindset, therapy, specific performance training and diet and never giving up. The Q&amp;A session was also revealing, honest and personal, allowing delegates to interact with The Beast!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Myself and my fellow organiser Matt Kirk Ellis, MD of Aspire4Fitness Gym, felt that the day/s went extremely well and couldn\'t in fact have gone any better than planned. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So much so we are planning a meeting about the next event….but not before we have both taken a holiday!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thanks to everyone who supported us, all our sponsors and of course the guest speakers, without whom there would be no event! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Until next time….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','The BIG Biomechanics Coach Weekender! Master Trainers, Biomechanics Coach Training Camp & The Kaizen Project','','inherit','closed','closed','','11702-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11702,'https://biomechanicseducation.com/?p=38726',0,'revision','',0),(38727,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Calling All Soldiers!!  FUNDING is HERE!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A.M.A.Z.I.N.G. News!! - AGAIN!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally after months and months of evidencing we now have Military Of Defence backing for funding and accreditation of our L4 LBP Specialist Diploma in Biomechanics Coaching through Enhanced Learning Credits Administration Services!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is an extremely important milestone in the existence of Biomechanics Education and our mission to always improve on what and how we deliver our programmes. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We feel passionately about our promise to every single learner that comes into the academy, whether you are on a 1 day workshop or a full L4 Diploma learner. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>We promise you quality content</li><li>We promise you an inclusive classroom</li><li>We promise you our full support </li><li>We promise you more than just education</li><li>We promise you opportunities</li><li>We promise you will not be disappointed </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>We can not only promise you this but we have evidence of it because this is what the MOD require as part of the application process. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Over 6 months, 26 documents, 6 files of evidence of legal, quality, declarations, insurance, references, demands and financial statements. We had to re-submit 5 times before they would accept our application due to the amount of detail they required. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let me tell you this has been an extremely stressful and time consuming process….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….why do it then eh??<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well let me tell you we have literally got everything covered to protect YOU and be in a position to promise YOU everything we promise you because if I don’t…..well I will be in trouble with the Military of Defence!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The business has been fully scrutinised from every damn angle to make sure our amazing ex military service men and women get the training standards they deserve once they leave and want to re-train back into a civilian job, like becoming a L4 LBP Specialist Biomechanics Coach!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So ex military guys who can access funding can get their L4 LBP Specialist Diploma in Biomechanics Coaching paid for by the MOD!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT wait….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You’re not ex military? … well so what?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Even if you’re NOT an <g class=\"gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling multiReplace\" id=\"9\" data-gr-id=\"9\">ex </g><g class=\"gr_ gr_6 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del\" id=\"6\" data-gr-id=\"6\"><g class=\"gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling multiReplace\" id=\"9\" data-gr-id=\"9\">service</g> man</g> or woman...well guess what….? YOU TOO get the gold standard level of training that has been through rigorous testing. YOU TOO can gain access to the level of service expected from us by the Military of Defence. OK OK OK yes you, yourself have to invest in yourself and jump on the course, BUT if the Ministry of Defence <g class=\"gr_ gr_115 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace\" id=\"115\" data-gr-id=\"115\">trust</g> us, that should give you confidence in us too!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Funding For Ex-Military via ELCAS - Become A Level 4 Low Back Pain Specialist Biomechanics Coach','','inherit','closed','closed','','11549-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11549,'https://biomechanicseducation.com/?p=38727',0,'revision','',0),(38728,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:heading -->\n<h2><strong>What Exactly Is Periodisation Training?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Periodisation</em></strong><em> is the systematic planning of athletic or physical </em><strong><em>training</em></strong><em>. ... It involves progressive cycling of various aspects of a </em><strong><em>training</em></strong><em> programme during a specific period. Conditioning programmes can use </em><strong><em>periodisation</em></strong><em> to break up the </em><strong><em>training</em></strong><em> programme into the off-season, preseason, in season, and the post season.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>OR</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Tudor Bompa, a leader in periodisation strategies, states:</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Periodisation of strength is structured into phases to maximise sport-specific strength. These phases include muscle endurance, hypertrophy, maximum strength, anatomical adaptation, and reactive training, which incorporate power and explosiveness.”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>At Biomechanics Education we have another way of defining and designing ‘periodisation’ and so here we will discuss different models.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Standard Models For Periodisation Training</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Periodisation training is most commonly linked to elite sport and strength/energy systems/skill training. It is a fantastic method for planning an athlete’s entire year of training exercises across both long and short term ‘cycles’.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>The 3 Cycles Of Periodisation Training </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MACROCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The longest of the 3 cycles and commonly seen as the annual calendar in terms of planning the training from a top level view of the seasons and competition.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MESOCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is the next level of planning in terms of blocks of specific training, ie a strength phase or an endurance phase sport dependant. They are typically around 3-4 week blocks and slot into the macrocycle relative to the competitions and the overseeing ‘skill’ you are wanting to develop at the appropriate times. This also takes into account tapering and recovery ie prior to a marathon or powerlifting event to avoid fatigue at crucial times.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MICROCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The shortest cycle viewed used and usually planned to a week with close scrutiny of measurements to facilitate the requirements for that block. Also inclusive of rest days and specificity to requirements. Typically 3-4 of these micro cycles make up a mesocycle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why The Increase In Demand/Popularity?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Personal training education does not require the learner to demonstrate an understand of periodisation at this level since this has always been the job of the S&amp;C coach. However more and more clients are entering into the realms of competitive amateur sport and creating an annual plan has begun to look far more interesting and beneficial.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This modality of planning and training gives far more longevity to our personal training programmes. It also expands our concept of adaptation much wider &amp; with more specificity &amp; complexity.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This brings a whole new level into our programming resources but also variety and likely more success with less injury risk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However understanding the reasoning behind each decision is far more intricate than simply choosing exercises</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s look at a few variations of periodisation models that might allow a PT to implement periodisation into a system of understanding that might be more relevant to our regular clients</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>At this point I would like to emphasise that any personal trainer wishing to advance their knowledge in this field should seek a reputed S&amp;C course that includes a far more detailed reasoning and rationale behind a periodisation model.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Examples:</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Strength &amp; Conditioning Education; Force Velocity Curve</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Strength &amp; Conditioning Education give the example of the force velocity curve example:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh3.googleusercontent.com/jx5IMOX39RqSg5mr2EtrHEKu7p4xnkLh4xcnNRN_iTxRZ9nlh97flQ6tCo3_8syidmpQu6N7HjBGh-d8sBrMrt6hIvAlI7eQitMID8ojuLJ_NELUEIT_UrWRUM7uiLdysH2xbTFC\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>This is where the periodisation model first considers development of strength, then strength with speed, followed by power and so on. You cannot produce power without developing strength first so this model of planning is great for olympic lifters or rugby players for example.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Chuck Wolf : Periodised Programme Hybrid Model</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Chuck represents his model in another way:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh3.googleusercontent.com/7BSuu6WtrUyIJdxUw9jCqhIkJ6EFMfH_ivPmk0BmIFpXz7KBFkptzCMfDWCn6r2ZGjqGLYdmlQPXMZx9Q0BM9dN7yXj3DuNbiw93o-2Wg22H_8FPnbcRzRfyuq77XMf1bHwq5NPs\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>He has layering of skills development in a periodised pyramid plan of laws to follow:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law One: Develop joint flexibility.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Two: Develop tendon strength.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Three: Develop core strength.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Four: Develop the stabilisers.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Five: Train movements, not individual muscles.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This also make absolute sense and if you read his article he describes in more detail WHY each law exists.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Biomechanics Education Periodisation Pyramid Model </strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Another way of looking at periodisation might be in preparation for movement in the first place. Our model, like Chuck’s, is a pyramid model. This might look similar but has differences due to the goal and requirements. However it has benefitted BOTH elite athletes and our average client base of desk workers or fat loss clients perfectly.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh5.googleusercontent.com/zckayMOEf2i91zbFSjTGVbtgugArh-ROo-KHyjuqPbc2ncfmc1YdS0loNz-7bHreJ01Fmu_gAQ8n3ZAyCM7fw43l6phKx65kL5X50K5EGoa7EGbKz0m7HS1sywsf50mOv5rlH_-N\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>This evidence based model demonstrates how to begin with the ‘intrinsic biomechanics’, or 3 sub systems, first in terms of preparation for movement. Developing good muscle function, mobile nerves and joints prior to stabilising the integrated system. Then we layer on and develop basic agonist/antagonist joint strength ratios. This then leads into specificity of activity or sport development training.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Each model leads into one another and can blend or merge depending upon the client, the coach and the goal specificity.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Do You Use Periodisation?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>While there are great examples of periodisation models here I know I am not alone in stating that….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...the single most important thing to consider when planning your periodisation programme is the client in front of you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So no matter how sexy some ideas, models or exercises are please please please ALWAYS consider the client FIRST!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For many the biggest challenge is adherence so simpler is better however there are those who relish a challenge!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Tell Me Your Thoughts?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->','Personal Trainers & Periodisation: What Is It and Why Should We Be Using it?','','inherit','closed','closed','','11407-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11407,'https://biomechanicseducation.com/?p=38728',0,'revision','',0),(38729,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Assumption is often used to identify WHY someone maybe limited in the much coveted Front Squat or OverHead Squat. This blog will discuss and explore more objective, and ultimately safer means of ‘measuring’ the WHYS rather than the obvious WHAT\'S when it comes to these often more challenging squat positions.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;Is&nbsp;Happening&nbsp;vs&nbsp;Why&nbsp;It\'s&nbsp;Happening</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It is very easy to see WHAT is happening when a client doesn’t perform a squat ‘very well’. Add the challenge of some kind of compressive or shear load on top of this and things can be dramatically highlighted.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok so why would someone want to do these kind of squat variations? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do The Front Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This technique requires the bar to be upon the front of the shoulders, with the arms lifted to balance the bar close to the throat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This position challenges trunk stability differently, compared to the more popular back squat, due to the shear force positioning of the bar. The back squat is a more compressive load as the bar is behind the head upon the meaty part of the shoulders. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The bar position on any style of squat should be as close to above the midfoot as possible for reduced risk and improved movement efficiency of the load. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The front bar position requires a more upright posture to achieve this. For many this upright position is a challenge because it requires a wonderfully mobile and yet solid and stable pelvis and trunk. This is something many of us lack due to our lifestyles hunched over laptops, phones etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do The Overhead Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This techniques requires the bar to be held and balanced with the arms extended over head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This particular squat variation is possibly the toughest to master due to the added challenge of shoulder mobility and stability. The front and back squat positions keep the load very close to the body.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The overhead squat position also creates virtually a full stretch through the nervous system which again can highlight any areas the individual may lack a capacity for movement in.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do Them Then?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well, they can add variety, alternative stimulations to the same movement, they challenge stability more, particularly the overhead squat and they are in themselves benchmarkers or measurements of movement capacity. They do hold <g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep\" id=\"5\" data-gr-id=\"5\">risk</g> of course which increases further with added kilos/load as I am sure you would be aware.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well have you ever watched someone do one of these variations and thought…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“I’d love to try that”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“WHOAH, they shouldn’t be doing that!”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>OR</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“I wish I felt more comfortable/confident doing these”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Assumptions That&nbsp;Are Often&nbsp;Made</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Assumptions are often made about WHY we struggle with some of these techniques in terms of what we need to do about it. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Immobile Pelvis</li><li>Stiff Spine</li><li>Tight Calves</li><li>Tight Nerves </li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>In fact all of these can be contributing to a poorly performed Front or OH Squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not just these, in fact the chest muscles, in particular Pectoralis Minor. This tiny muscle can inhibit your squat performance by pulling the scapular around the thoracic spine and rib cage and thus stiffen and limit thoracic extension. A key component of keeping that bar above the midfoot during any squat.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improving&nbsp;Your&nbsp;Overhead&nbsp;Squat&nbsp;Or&nbsp;Front&nbsp;Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well of course my advice is to hire a highly qualified movement specialist or coach because it is a challenge to observe your own Front or OH squat technique from all angles. Ideally someone who can assess your body prior to squatting to understand which of the above limitations are relevant to you.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However in the meantime following a system of approach would make sense rather than just hammering away at something and not knowing if you are making a difference, right??<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How To Discover Your WHY’S To Improve Your Front &amp; OH Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Evidence shows that around 60% of ‘dysfunction’ stems from the pelvis.</li><li>Changing too many things at once won’t allow you to be objective as you won’t know what has worked</li><li>Follow an evidence based system of approaching your programme design will increase confidence </li><li>Repetition - Use the same movement benchmarks, with the same setting, equipment, video/photo angles etc </li><li>Video / photo evidence will allow you to make clear analysis of what is or isn’t changing/improving</li><li>Be patient but consistent. Often the changes can be subtle and chances are it will take time </li><li>Ask the professionals or get educated on evidence based physical assessments </li><li>Specificity - Always keep the goal in mind</li><li>Take each body part at a time. Start with the pelvis, then spine, shoulders, knees and feet since this is a logical evidence based approach.</li><li>Try a variety of techniques for each area not just stretching for example. Ie Muscle energy techniques, nerve mobilisations, joint mobilisations etc</li><li>Don’t forget to strengthen other planes of motion for all round stability. Ie Frontal plane work can dramatically improve even sagittal plane movement performance </li><li>Use antagonist strength work to improve overall squat strength</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Last year I put together the \"Project Squat\" Series which was all about showing you the techniques and assessments you could use to identify the reasons WHY the squat wasn\'t improving and how you could correct those things.  Here are the links to each of the sessions:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/how-to-squat-ass-to-grass-a2g-project-squat-part-1/\">Part 1: How To Squat Ass To Grass</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-part-2-how-to-test-for-improve-your-pelvic-function-how-it-affects-your-squat/\">Part 2: How To Test For &amp; Improve Your Pelvic Function &amp; How It Affects Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-part-3-how-to-assess-for-dysfunction-in-the-spine/\">Part 3: How To Assess For Dysfunction In The Spine</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-4-the-nervous-system-how-it-affects-the-squat/\">Part 4: The Nervous System &amp; How It Affects The Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-5-how-shoulder-mechanics-affects-your-squat/\">Part 5: How Shoulder Mechanics Affects Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/squat-project-a2g-part-6-the-knee-your-squat/\">Part 6: The Knee &amp; Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-7-how-your-ankles-feet-affect-your-squat/\">Part 7: How Your Ankles &amp; Feet Affect Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Conclusion:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It would be prudent to stay open minded about how many things can influence your squatting ability, particularly when choosing more advanced squat techniques like the front squat or overhead squat. Try not to assume anything, taking the time use measurements gives us confidence in what is or isn\'t working. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally and as always please do get in touch with all of your movement related questions! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','How To Improve Your Front Squat Or Over Head Squat','','inherit','closed','closed','','11155-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11155,'https://biomechanicseducation.com/?p=38729',0,'revision','',0),(38730,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>As trainers and coaches ‘selling’ your services, whether as a sole trader or employed professional, I would bet highly that you are aiming to ACHIEVE something, right? Success measured by income, reduced hours or even simply job satisfaction for example…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This could also cross into your personal life in terms of wanting to ACHIEVE something like maybe enter a fitness competition or travel to a certain country...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...and we ALL know our CLIENTS want to achieve SOMETHING! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is precisely our job!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So what’s the difference between grit and talent?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How might this influence what we do or how we approach it?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Do we have an unconscious bias towards talent over actual achievement? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why would we do that?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Problem</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well the problem is when we are glued to talent shows on TV or recognised for ‘talent’ at school. Also having a talent for a sport or skill doesn\'t necessarily mean we, or our client, will achieve at it. For your client to succeed they need persistence!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s dive a little deeper into the difference between them.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Definitions</strong> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent - Skill, ability, natural aptitude</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Grit - Persistence, effort, courage, resolve strength of character </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What? </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We all remember the kids at school who winning a race came easy to and those who were always last. I mean who got rewarded for being last?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But what about the kids who kept on trying no matter what?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What about when they continued trying into their teens and 20’s and maybe even adulthood?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Which one were / are you?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Which one is your client?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Is it that talent gives a perception or an excuse for the rest of us to feel that well we don’t need to try because, well we will never be that ‘good’? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How many kids gave up or how many adults give up before finding out if they could actually, with a big dose of grit achieve what they set out to do?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ever thought..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Oh that\'s not me I\'m therefore not going to exert the same kind of effort into what I do”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We should recognise that we can learn skills, we can also learn &nbsp;persistence of course we can but is that not a more innate part of a character rather than a talent?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So are you talented? Do you have a talent? Or do you have grit? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Or maybe you have both?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Grit Scale Test</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Having read Angela Duckworth’s book Grit: <em>The Power Of Passion and Perseverance, </em>it had so much of what was at the heart of Ken Robinson’s theory on <em>Finding Your Element</em>. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can you can learn a skill but can you learn grit or passion?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here is Duckworth’s Grit Scale so that you can see where you are right now. But if you read her book you will see how this scale can indicate way more than simply grit.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11026,\"width\":427,\"height\":637} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/THE-GRIT-SCALE--687x1024.png\" alt=\"\" class=\"wp-image-11026\" width=\"427\" height=\"637\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11027,\"width\":429,\"height\":622} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/THE-GRIT-SCALE-2-706x1024.png\" alt=\"\" class=\"wp-image-11027\" width=\"429\" height=\"622\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>To Conclude</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Demonstrating persistence has been shown through research to be far more likely to equal achievement and it has been demonstrated time &amp; time again.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>IN FACT it might be argued that having natural talent at a young age could be detrimental to your grit scale or persistence, if gaining positive reinforcement about talent alone comes easily. &nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Those with natural talent may exert less effort due to the ease of their skill. However those determined to put in more effort due to a lack of skill ....well could they end up more feeling /being more successful? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s consider the reasons our clients come to us. Often this is because they have been unable to persist with things themselves. The better we understand this and the reasons why, the more opportunities we have to help them make changes. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Persistence and Consistency = Achievement and Success - No Talent Required!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Duckworth opinion is to go from talent to achievement this is what is required:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent x Effort = Skill </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Skill x Effort = Achievement </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent matters but effort is required twice within this equation! </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Grit Vs Talent: Which Will More Likely Result In Achievement?','','inherit','closed','closed','','11024-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11024,'https://biomechanicseducation.com/?p=38730',0,'revision','',0),(38731,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p><strong>Chair Rebellion Is Back!</strong>Are YOU A Chair Rebel?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The mission continues Juicefans….JOIN US!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Improving Movement Through Education</em> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We like to explore and share ways we can all Move Well then Move More and this weeks Juicemail is no different. We will be challenging our <em>lazy</em> culture, offering some possible reasons why and also ideas on how to nourish yours and your clients, movement capacity.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So to begin, those of you that have followed me for a while may remember the <em>Beyond 90 Challenge</em> chair rebellion. <a href=\"https://www.biomechanicseducation.com/are-you-up-to-the-beyond-90-challenge/\">If you want to see the original post, check it out here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here are just a couple of people that joined in...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:columns -->\n<div class=\"wp-block-columns has-2-columns\"><!-- wp:column -->\n<div class=\"wp-block-column\"><!-- wp:image {\"id\":10931} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Chair-Rebel-3-Biomechanics-Education-630x1024.jpg\" alt=\"\" class=\"wp-image-10931\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph --></div>\n<!-- /wp:column -->\n\n<!-- wp:column -->\n<div class=\"wp-block-column\"><!-- wp:image {\"id\":10932} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Chair-Rebel-1-Biomechanics-Education-768x1024.jpg\" alt=\"\" class=\"wp-image-10932\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph --></div>\n<!-- /wp:column --></div>\n<!-- /wp:columns -->\n\n<!-- wp:paragraph -->\n<p>The idea is to challenge the <em>lazy</em> culture that seems to frown upon those of us who choose NOT to sit even when a chair is available and everyone else is sitting.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>During the Beyond 90 Challenge I spent several weeks experimenting with NOT sitting during my days in a deliberate attempt to see how people responded and of course to nourish my movement!<br><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What About Working At A Desk?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So the point of this challenge is to reduce the amount of time we spend still, not moving or sedentary. Now of course we must take into account the 3 R’s - REST, RELAX &amp; RECUPERATE. However too many of us have taken this to extreme lengths in terms of using our bodies enough to nourish them and keep the joints and tissues healthy and injury and pain free.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For example..<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>While I do have a laptop stand you don’t need one as you can simply pile some books on top of your desk and place your laptop or keyboard on top for a period of each day/hour or session. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The key is to keep moving, try not to be too static for too long since we are designed to move! If we don’t move enough or regularly the body (being a master of compensation) will try to adapt to its environment and reserve energy by stiffening up mobile areas to reduce energy usage. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So moving a little bit more each day also means you will be burning more NEAT calories that most of us have also forgotten about.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Non Exercise Activity Thermogenesis (NEAT) </strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is the energy you burn outside of your exercise calories and can make a huge contribution to nourishing your movement.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Park as far as possible from the shop, office etc</li><li>Walk up the stairs instead of using the escalator lift</li><li>Arrange your office equipment so that things you use regularly are a walk away</li><li>Offer to help with physical tasks</li><li>Don’t fret about forgetting something upstairs, clap for joy at another excuse to run up the stairs</li><li>Invest in a FitBit or open up your iPhone health app to compare steps day to day</li><li>Enjoy physical chores because it feeds your movement profile</li><li>Practice your iMoveFreely techniques at your desk</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>So I challenge YOU to rebel against the chair. Not only that….challenge your clients, peers and colleagues! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Being a Chair Rebel will support their training goals and in fact means we/they are more likely to lose weight, move better and feel better. It promotes a healthy attitude towards movement and creates awareness of how little many of us move. Sitting should be the alternative not the norm. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Be A Fidget Pants!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In my experience recently of 5 days standing at the back of a course, while everyone else sat, meant they asked me about why I was standing. This gave me the opportunity to encourage yet more chair rebellion. Several of my peers joining me at the back!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Mostly people are up for the challenge and everyone secretly admires a Chair Rebel when they understand the cause. Even if initially they think you are a bit weird. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Chair Rebellion Project</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So the word is spreading and<strong> </strong>having received many message from Chair Rebels around the UK, it’s clear the project is expanding.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One friend, Jennifer, messaged me on Facebook to express her frustration about the sitting epidemic at schools where children are told ‘<em>be quiet and sit still”.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>She asked if something could be done towards improving this….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WOW, things are getting serious, but ya know what, shes right!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And I LOVE the idea of encouraging and supporting schools in educating teachers/children how to nourish their movement profiles while maintaining the school curriculum and focus. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It has been shown that frequent bursts of energy and being in a heightened state of ecstacy create focus and enhance learning (Tony Robbins <em>Power From Within</em>, 2018). So shouldn’t we be doing this with the kids?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>School\'s On The Move </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If we look at the most modern education leaders in the world, Finland, they are encouraging more movement at school. <a href=\"https://liikkuvakoulu.fi/english\">Click here and check this out.</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shouldn’t we be doing the same? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Do you have children or friends with children?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How do you feel about this?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Would YOU like to join the chair rebellion?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How will you contribute?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Maybe we should be getting them to jump up and down prior to the session, or stand up telling jokes to each other in the class to stimulate their learning ‘state’ as well as their movement?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What do YOU think?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Send in your photos please and lets start a revolution!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Standing, when everyone else is sitting?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Waiting for the bus</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Waiting at the doctors</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>While at work</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>On a train</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In a meeting<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT WAIT!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s just quickly look again at that all important question….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>SO WHAT?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Technical Argument For Chair Rebellion</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Any ‘fixed’ position for long periods is not natural for our bodies. Humans are physically designed to move and so it isn’t just the act of sitting that results in compensations and adaptations that create aches and niggles. Standing for long periods can also starve us of movement nutrition.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However sitting has to be the most prevalent and here we will explore why.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Sitting Compensations </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When sitting for long periods generally the lower limb joints will be ‘fixed’ into hip flexion, knee flexion and ankle dorsiflexion with the pelvis tilted posteriorly so the lumbar spine is also flexed. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The sitting/sedentary lifestyle has been linked to Low Grade Low Back Pain or Non Specific Low Back Pain.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There are simple techniques we can add into our daily routines like moving more but also exercise programmes like iMoveFreely that can even be done while sitting at your desk, or as a warm up to improve your movement along with those, low grade aches and niggles. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dare to be a Chair Rebel - Start sending in your PHOTOS Please, load them up to Instagram and use the hashtags #ChairRebel and #Beyond90</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Rebel Against The Chair - How Avoiding Sitting Can Dramatically Improve Our Health','','inherit','closed','closed','','10929-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10929,'https://biomechanicseducation.com/?p=38731',0,'revision','',0),