Corrective Exercises Workshop

Pelvic Floor exercises

Last week, we did some diaphragm breathing, and I talked about how this connects to the pelvic floor. I hope this video is a good refresher.

https://youtu.be/vRShseWiK_s

Pelvic Floor exercises I created this exercise as homework for my clients. I have made this exercise available to the public for ease of use. These are intended to be viewed by m...

Wheels for Better Alignment and Effortless Posture

Wheels to improve alignment and make posture effortless. We will be discussing this in Wednesdays Pilates class and Corrective Exercise at Ability360. Hope to see you soon!
www.ability360.org

Wheels for Better Alignment and Effortless Posture Hello. I created this video for my clients as homework and discussion points in my group classes. I have made it public for ease of use. Please contact yo...

Join our Cloud HD Video Meeting now

Free classes Monday and Wednesday Phoenix Time

https://us04web.zoom.us/j/317855239?pwd=d3owWGJCR3JLNlNndERDSkpHTDVhdz09

us04web.zoom.us Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Lymphatic drainage massage: How-to guide and benefits

Kathie Kelling sent this out to me. This is what we have been working on in class the last few weeks. www.ability360.org

medicalnewstoday.com When health conditions cause a buildup of lymph fluid, people can use lymphatic drainage massage to get this fluid moving. In this article, we discuss the benefits of lymphatic massage and how to do it at home.

Sports - Ability360 | Phoenix, AZ

Thank you to all who joined me the last two days. We have raised $600 for Daring Adventures. It was such a pleasure to see everyone and meet new friends. I will be at Ability 360 next weekend for the .
Join me on Wednesdays at 9:15 and 10:00 for more movement and fun! https://ability360.org/sports/

ability360.org 5031 E. Washington St. Phoenix, AZ 85034 Google Map (602) 386-4566 Subscribe to our newsletter Regular Hours of Operation: Weekdays – 6:00 AM to 8:30 PM Saturday – 8:00 AM to 4:00 PM Sunday – CLOSED ▸ 2019 Holiday Hours Saturday, August 31, 2019 Closed Monday, September 2, 2019 Closed Facili...

Daring Adventures

Save the Date!
Foot Love - Learn self treatment techniques for your hands and feet to make your entire body feel great!
There will be two workshops in November.
November 1 in Phoenix (Time and Location still pending)
November 2 in Mesa 10:30 am.
You will get a free massage ball with the workshop. 100% of all proceeds got to Daring Adventures (https://www.daring-adventures.org/) Cost is $25 for 90 minutes. More info to follow. Please let me know if you are interested in more information.

daring-adventures.org Daring Adventures is a nonprofit organization committed to improving the lives of individuals with disabilities and significant life challenges through the power of outdoor recreation.

How To 'Table' Bend
To hip hinge:
1. Place your feet about 12 inches apart.
2. Keep your back straight.
3. As you bend your knees, allow your pubic bone to move backward.
4. Fold over by allowing your pubic bone to slide through your legs, down and back.

Bending motion GIF

[05/24/19]   This has been very effective lately. It's an oldie with a twist. Do this as slow as possible. Remember, the slower you go, more muscles will recruit (even the ones you thought you lost contact with) and it will require less reps. You can do 1-2 reps slowly and that will take you less than 45 seconds. Repeat hourly until you see better balanced activation. Keep all the points together.
Had a friend with chronic flop foot and this really helped to bring her gait back. She has to do this every day for a few weeks, until it isn't hard! Can be done supine or seated. Remember the contact points and going very slow are more important than range of motion. It this isn't difficult, you are not going slow enough!

PhysioOsteoBook

Muscles are for show, Fascia is for go?!

The Lumbodorsal Fascia is beautifully illustrated in this picture, showing the interlocking fiber arrangement of the tissue. The lumbodorsal Fascia is effectively the continued LINK of the latissimus dorsi fascia with the contralateral glute max fascia. This collagen tissue is extremely strong and due to its visco-elastic properties, it contributes to trunk extension at any angle, assuming it has been properly "loaded" or stretched. If the fascia is stretched fairly quickly (1/3 sec) it responds with an elastic recoil, amplifying the power of the erector muscles.

If we stretch slowly, we miss the elastic window for power. This would explain why a failed deadlift always takes longer to complete than a successful one.

It has been proven that the erector spinae muscles themselves can only handle approximately 50kg of load themselves before failing. Of course the world record deadlift is half a ton, so the only physical explanation is the fascia supplies the power along with intra-abdominal pressure.

From Gracovetsky, JBMT 2008:
The importance of the lumbodorsal fascia can also be demonstrated by the well-known ‘‘muscle relaxation’’ phenomenon in which the entire erectors spinae muscle shuts down when the trunk is sufficiently flexed, even while holding significant loads. Relaxation is possible because the tightened fascia takes on the lion share of the forces transmitted from the legs to the upper extremities. It is only when the trunk returning to the erect stance crosses a threshold of about 45 degrees of flexion that the fascia begins to slacken forcing the erectors’ spinae to contribute to the lift. When this switchover happens, the most difficult part of the lift has already been done and the erectors have enough residual power to take control of the posture in the near erect stance.

Simply put, the lumbodorsal Fascia is a hydraulic amplifier for lifting loads where the spine goes from flexion to extension as in deadlifting. One cannot lift the massive loads we see in powerlifting without this tissue.

Credit: Anatomy Links

#fascia #biotensegrity #crossfit #chiropractic #physiotherapy #osteopathy

Check out my Fascia Fit class on Sunday April 28th 2019. I am so excited to share how you can include fascia training in your workouts!

Ability360

Every day, we take up to 20,000 breaths and at least 10,000 steps. Walking and breathing are so ingrained in our behavior that most of us don't think of them as habits that might need changing. How we breath and move dictates our posture, good or bad. It can be the difference of moving pain free with grace or shuffling through life with aches and pains.
Next Wednesday, at Ability 360, join me for Pilates at 9:15 and Corrective Exercise Class at 10:00. We will focus on more than standing tall or pulling your shoulders back, we will work on the posture of moving and breathing. You will feel taller, more open and maybe a little sore (sorry about that!).
www.ability360.org

ability360.org Ability360 continues a 35-year tradition offering and promoting programs to empower people with all disabilities to take personal responsibility so that they may achieve or continue independent lifestyles within the community. The independent living philosophy states that people with disabilities sh...

Keep Your Hips Strong to Prevent Knee Pain

So many people come in with knee pain. Here is a good article. One of the first places I look is the hip. Also the foot.

verywellhealth.com Can hip weakness cause knee pain? Learn how your hip controls the position of your knee and how hip weakness may be causing your knee pain.

How To Avoid Heel Pain In The Morning

Some easy tips for those of you with Plantar fasciitis!

huffingtonpost.com If the first step out of bed results in heel pain, then there is a good chance that you may suffer from a condition called "plantar fasciitis." ...

How Exercise Makes You Smarter

looseleafteamarket.com Did you know? Exercise is actually even more important for brain health than it is for your body. In fact, brains evolved to allow animals to move- so if you want to keep your brain smart, it’s really important to move your body every day. In this article, you’ll learn how exercise makes you sma...