Part 1 of a 3 part series….

The terms mobility and stability often get thrown around a lot. Most people have heard the terms, yet they don’t quite know what they mean. In this part 1 of a 3-part video series, I discuss the differences between mobility and stability.

Mobility refers to movement and a joints ability to move through a range of motion. Stability refers to control and a joints ability to maintain control of a joint position through movement.

In part 2 and 3 of this series, I will be discussing the impact that mobility and stability have on our posture as well as postural correction exercises you can do to help correct a few compensation mechanisms you may have adopted.

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

In part one I talked about the three main planes of motion that are most commonly referred to when talking about how we move. If you missed that video, you can watch it here: Part 1

Today I wanted to discuss planes of motion from a different perspective. Shoulder exercises and more often than not, rotator cuff exercises, are executed without considering how the shoulder blade (scapula) sits on the rib cage. If you are feeling a pinch or more tension in the front or back of the shoulder when doing things like internal or external rotation or even abduction, chances are, the ball and socket aren’t lining up right.

In the video below I show you how to set yourself up in the scapular plane so that you get the most out of your shoulder exercises.

About the Author:  Andy Luukkonen BPHE (Hons), FMS Level 2. TMR Level 1. Andy is a graduate of The University of Toronto’s School of Physical and Health Education. He holds his Functional Movement Systems Level 2 Certification and is a Certified Total Motion Release Practitioner. He is the owner of Body Fit Health Club and has been training general population and sport specific clients at Body Fit since 1996.  He can be reached at andy@bodyfit.ca for advice and consultation.

I’m often asked about the treadmill as a means of cardiovascular exercise. Usually the conversation goes a little something like this:

Client – “I plan on coming to the gym 3 times a week and was thinking of coming in to use the treadmill on my off days.”

Me – “That sounds like a great plan you have laid out for yourself. However, can I suggest perhaps going for a walk instead of using the treadmill.”

Client – “Why? Isn’t it the same thing?”
Well……. that question is answered in this weeks video. In the video I discuss the difference between walking on a treadmill and walking on the ground and which one you may want to consider when deciding how to get your cardiovascular exercise.

Enjoy!

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

One of the most common terms used in the fitness industry today is functional training. However, there seems to be about a million definitions used to explain what functional training is actually all about.

I like to explain it by using the definition of the word functional. Google the word and the part that applies to training is, “of or having a special activity, purpose, or task; relating to the way in which something works or operates. There are important functional differences between left and right brain”

When it come to training I will refer to the part that says, ” the way in which something works or operates “. This implies that you have to know how something operates before you can say you are doing something functional with it.

This is where an understanding of the planes of motion will help with your program design and implementation. We move in different planes; frontal, transverse and sagittal. These three terms are used a lot when talking about functional exercises and I know they can cause confusion. However, once you understand them, it becomes an easy way to communicate how you move or where motion occurs. So, I put together a couple videos. Below I explain those planes in particular and next week I’ll explain how planes can be used to correct alignment when doing common rotator cuff exercises

A few weeks ago, we published a video talking about a single leg balance progression you can work on to help improve your balance. This week we are continuing the balance theme. In this weeks video we look at manipulating vision to increase the difficulty of your single leg balance progression.

We use our vision for approximately 70 percent of our total body balance and when we manipulate the use of our eyes, the single leg progression begins to get quite a bit tougher. Think of when you’re walking around in a dark room. There are a few reasons why. The first being somewhat obvious in that we don’t want to bang into anything. The second is a bit less obvious, and that is, we’re off balance!! It’s not something that is apparent to us in the moment because our bodies go on auto pilot and adapt to the change in the environment. We walk slower, we stick our hands out to feel for objects, and walk with a wider base of support.
Give these exercises a try and the next time the power goes out at home, you’ll be more than prepared to handle the conditions.

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.

In part 1 of this 2 part series, I posted a video where I demonstrated two standard tests. They were the Rhomberg Test and Fukuda Step Test. We use these simple tests as screens for our “senior” populations. In addition to those two tests, we also use the Functional Reach Test and the Timed Up and Go.

All four tests challenge different the components of balance; Vision, Proprioception and Vestibular Sense in both dynamic and static environments. Once we have completed these tests we are provided with enough information to do the following:

• Refer out. If the results of these tests fall outside the “normal” range, we obligate ourselves to seek additional information from a medical professional before we pursue anything further.
• Determine a corrective course of action. Depending on the results of each individual’s test, we can narrow the scope of available options that will work best to help improve test results.
• Establish an objective baseline. Because these tests are objective and repeatable, we can re-test quickly and easily to determine if our course of corrective action is working or not.

Once you have watched the video below, I encourage you to take the tests yourself. If you find yourself having trouble with one or more, contact us for a free consultation. We have several options that can help.

In this week’s video, it’s all about releasing those tight muscles, particularly around the shoulders/neck. In North America, people spend far too much time in a seated and “hunched” over position. Spending too much time in this “hunched” position causes the muscles of the neck as well as around the shoulder to become extremely tight and restricted.

One of the best tools you can keep in your “tool box” is a lacrosse ball. A simple, yet extremely effective tool when utilized correctly. The ball is used to loosen-up the fascia that surrounds our muscles. Tight fascia is the tissue that restricts our movement and gives us the perceived feeling of “knots” in our muscles. Utilizing the lacrosse ball to perform self-myofascial release is a great way to loosen-up those restricted muscles.

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.

Last week Eric put together a great video about balance training and how to progress it. If you missed it, you can find it here.

Keeping with the balance theme, today I wanted to show you two of the simple screening tests we do when we assess our senior population. That said, they don’t always apply to seniors and everyone can try them.

Generally speaking, a screen will identify a certain area that needs further consideration. That is what these screens are designed to do. They are NOT diagnostic tools. So, if you don’t do well, it doesn’t mean you need to see a Doctor right away or think about moving to assisted living!

Balance is a skill that you can practice, however, as we get older there are other systems in our bodies that become slower and less effective that will play a role in our ability to maintain our balance. The tests I show you in the video below are designed to challenge those systems separately so we can identify a possible reason behind a balance issue and a better more direct approach to improving it.