All 3 Summer Membership options are now available! This is the only time of year you can purchase these short term memberships or get the 4 month at a discounted rate.
Beat the heat and get it done inside where it’s nice and cool! We are Uxbridge’s Premier Health Club. Offering Superior Personal Training, Small Group Training, Athletic Conditioning, Group Exercise for Adults Over 50 and of course, memberships!
For Summer Membership Pricing, click here!
This particular situation is actually quite common and in my experience it is quite common this time of year (late spring and early summer). However, most folks that suffer from this will right it off as a tight or strained muscle. Unfortunately, doing nothing will yield similar results and the pain between their shoulder blade and their spine will persist. (NOTE: this can also occur at the joints where the ribs meet the sternum (chest bone))
In my video below I explain what a “rib out” is, where you will typically feel the pain and what movements will provoke it. I also tell you what to do to get quick and painless relief.
Today I wanted to show you a really simple stretch that can provide quick relief for low back pain that comes as a result of long periods sitting. This stretch works by temporarily lengthening the Psoas muscle (pronounced “So As”). The Psoas is a hip flexor and when tight it tends to tip your pelvis forward and compresses the lumbar vertebrae resulting in low back pain. By temporarily lengthening the muscle, you are bringing the spine back into alignment and reducing the pressure. The word temporary is important to note. A tight or shortened Psoas will return to that shortened position unless the factor that is causing it to become shortened is addressed. Our Functional Movement Evaluation is a great place to start identifying these imbalances.
Please note that a tight Psoas is NOT the only contributing factor behind low back pain and this post is in no way diagnosing your specific issues with respect to low back pain. Always seek the advice of a health care professional when you are in pain before you start trying to address the problem by Googling Low Back Pain fixes.
If this stretch doesn’t work for you then give us a call. We can get you in front of a professional that can help identify the cause.
In this video, we dive into the technique of the push-up. Overall, it’s a very simple movement and yet, many people are not performing it as optimally as they could be. Utilizing incorrect form during a push-ups places added stress on the anterior (front) of the shoulder and can lead to or aggravate an existing impinged shoulder.
About the Author: Eric Noyes BHSc (Kin), CSEP-CPT
Eric is Kinesiology Graduate from The University of Ontario and holds his Training Certification with the Canadian Society for Exercise Physiology. He has been training general population and sport specific clients at Body Fit since 2013 and is currently the Lead Trainer. He can be reached at eric@bodyfit.ca for advice and consultation.
The overhead press is a great upper body strength exercise. Like the push-up, which will be discussed in next weeks video, the overhead press done incorrectly, can be potentially dangerous. The most common compensation mechanism while performing the overhead press, is arching the low back. This happens because you may be lacking the mobility in the upper back and shoulders to safely perform the overhead press. For more information, please refer to our mobility vs stability video series.
About the Author: Eric Noyes BHSc (Kin), CSEP-CPT
Eric is Kinesiology Graduate from The University of Ontario and holds his Training Certification with the Canadian Society for Exercise Physiology. He has been training general population and sport specific clients at Body Fit since 2013 and is currently the Lead Trainer. He can be reached at eric@bodyfit.ca for advice and consultation
Today’s post is a continuation of my introduction to Functional Movement Systems in the Video Post entitled “Build Movement Quality First”. At the end of that video I mention the Red Light System.
“Exercise Red Lighting” is essentially an injury prevention mechanism we incorporate into exercise programming. If you have issues with symmetry or cannot perform a simple movement pattern without load then it makes sense to remove exercises that involve an advanced form of that pattern from your routine. You have to keep in mind that everything is connected. So if something isn’t moving well it will influence or generate a compensatory pattern either above that joint, below that joint or both. So, until you correct the issue, you should avoid exercises that will cause problems elsewhere because of it.
In the video below I discuss Red Lighting a little more and give you an example of an exercise we would remove and why.
In this weeks video, we’re answering your questions. We love when people ask us questions. It shows us that you’re interested in learning more about how to be healthy and we’re always more than happy to chat about your health goals and needs. Today we’re covering two questions we get asked on a fairly regular basis. Question #1 – “What’s the correct technique for the rowing machine?” And question #2 – “I was 5 pounds heavier on my scale at home, what’s up with that?”
Most Canadians are not active enough in their day. Are you one of them?
Prescription To Get Active launched in Ontario in Spring 2018. It is now running in the London, Markham, Richmond Hill, Woodstock, Bancroft, Toronto, Stouffville and Uxbridge! Body Fit is proud to be an active participating facility.
Prescription to Get Active is dedicated to improving the health of Canadians by providing an impactful program and making physical activity the most powerful prescription given. The goal of the program is to support individuals to become more active, to equip physicians and their health care teams with the tools to educate their patients on the importance of physical activity and to partner with recreation facilities to provide accessible spaces within all communities.
Step 1: Talk to your Doctor or health care professional about your Prescription to get Active. They will fill out the prescription to get active the same way they would a prescription for medication.
Step 2: Visit, www.PrescriptionToGetActive.com to register your prescription, receive your own Getting Started 6-week program and access to resources including fitness facilities offering free trial access.
Step 3: Start moving your way:
Step 4: Keep moving! Did you know that from a single session of activity such as a 10 minute walk, you can; improve your mood, concentration, strength, endurance, posture and help manage your blood sugar, cholesterol and blood pressure.
