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THE Stretch for Low Back Pain Relief

May 23, 2019 By Andy Luukkonen

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.

 

Filed Under: Home Page Rectangles, Latest News

Fixing the Push Up

May 8, 2019 By Andy Luukkonen

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.

Filed Under: Home Page Rectangles, Latest News

Over Head Press…The Good, Bad and The Ugly

April 30, 2019 By Andy Luukkonen

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

Filed Under: General Interest, Home Page Rectangles, Latest News

Exercise Red Lighting

April 24, 2019 By Andy Luukkonen

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.


Filed Under: General Interest, Home Page Rectangles, Latest News

Your Questions Answered….Rowers and Scales

April 18, 2019 By Andy Luukkonen

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?” 

Filed Under: Exercise Tips, General Interest, Home Page Rectangles, Latest News

Prescription to Get Active!

April 2, 2019 By Andy Luukkonen

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.

How does the program work?

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:

  • at home and or outdoors in your community or
  • bring your prescription to get active to Body Fit to redeem a 2 Week no obligation free membership.  If you think we are a good fit after your trial and join the club, we can enroll you in our Physician Communication Program to facilitate feedback and follow-up with your health care provider.

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.

Filed Under: Home Page Rectangles, Latest News

Build Movement Quality First

March 25, 2019 By Andy Luukkonen

In today’s post I want to introduce a fundamental component of our programming philosophy. It’s integral to everything we do and I’ve even put it up front and centre on our main wall. Functional Movement Systems founder, Gray Cook, established a unique approach to identify underlying issues in the way we move. He took 7 basic movement patterns and developed a screen known as The Functional Movement Screen. The results of that screen provides a unique window into a clients strategy for completing simple movement patterns. When a compensation is detected, specific action can be taken to further determine the cause and prescribe corrective movement patterns and even patterns to avoid until the compensation has been cleared.

The video below goes into further detail about the system and our beliefs behind Body Fit’s Functional Movement Evaluation.

Filed Under: General Interest, Home Page Rectangles, Latest News

Mobility vs Stability …Part 2

March 15, 2019 By Andy Luukkonen

In part 2 of our mobility vs stability series, we have a closer look at thoracic spine mobility.

This week, we have a look at two exercises that will help improve your thoracic mobility. Thoracic mobility is a key component of spinal rotation. … Furthermore, those that lack mobility through the thoracic spine are subject to more injuries involving the shoulder and neck, as well as having an increased prevalence of low back pain. Another great movement that helps your mobility is the spinning classes, and you can go to STRETCH Studio for the best exercise routines and teachers.

The thoracic spine is oriented in all three planes—in the transverse, the sagittal and the coronal plane. It can do rotation, flexion and extension, as well as side bending. The vertebrae are set up for side bending, but the connection between the rib and the vertebrae blocks that side bending. There isn’t a lot of side bending at the thoracic spine. This is not because the vertebrae cannot handle it, but because of the connection between the rib and the vertebrae.
If you are unfamiliar with the general concept of mobility and stability, please see the first video in the series from last week. You can find that video here: http://uxbridgefitness.com/mobility-vs-stability.html

Eric Noyes
BHSc (Kin), CSEP-CPT, Lead Trainer
Body Fit Health Club & Sports Performance Centre

Filed Under: General Interest, Home Page Rectangles, Latest News

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