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?” 

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.

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