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Category Archives: Fitness

To Breathe or to Breathe Fully, LFSB

Intense Seated Forward Bend

This pose is great for taking breath into the backside of the body. Even so, there must still be breath going into the front side of our body as well.

Breathing exercises, that utilize long, full, slow breaths (LFSB), provide benefits that enhance the gains obtained from conventional, western exercise. LFSB, as is encouraged through the practice of yoga, tai chi or meditation, allows for maximum oxygenation of the blood and the ensuing, corresponding development and exhalation of carbon dioxide. During exercise, the actions of skeletal muscles, and associated physiological processes, require that fresh oxygen (O2) constantly replace carbon dioxide (CO2) in the lungs. O2 supplies fuel for the bodily processes that supply energy.

Some of the benefits of LFSB include:

  • Slows the heart rate – the heart rate slows when the parasympatheric nervous system is operating.
  • Full diaphragmatic breathing increases the ratio of O2:CO2. Normal inhalations result in a 1:1 ratio. Full diaphragmatic inhalations create a 5:1 ratio. Thus, more O2 can be absorbed into the blood.
  • Normalizes blood CO2 levels – full exhalations facilitate CO2 build up in the blood. This triggers and facilitates maximal uptake of O2 from the following inhalation.
  • Reduces blood pressure – Dilation of venous-blood vessels decreases venous-blood pressure. This allows a slower heart rate and more efficient blood flow/O2 transfer.
  • Reduces stress – Breathing deep, full inhalations and exhalations, synchronizes CO2/O2 blood levels and produces a natural autonomic relaxing effect.
  • Increases the health of lung tissue – The lungs are completely expanded and contracted during deep breathing. This maintains the elasticity of the lungs, especially as we age.
A very relaxing pose. Good for relieving tension in the ankles and for taking breath into the front of the body.

This pose requires hip flexor length and good opening in the knees. It is a great pose for allowing breath into the front of the body.

Conventional exercise (Running, Tennis, Basketball, Weightlifting, Gymnastics, Aerobics) focuses on developing (1) the external muscles and (2) the body’s ability to make O2 consistently available in the presence of an O2 debt. In a totally complementary manner, LFSB exercises help develop the ability to fully expand the lungs, which is beneficial for maximal absorption of O2 into the lungs and into the body and contract the lungs, which exhausts CO2 from the lungs and increases blood CO2 concentration. LFSB exercises also provide a natural massage for the internal organs which has a beneficial and rejuvenating effect on the physical, physiological and psychological processes. This can greatly benefit the vigorous exerciser.

LFSB training is a methodology. It can shift the autonomic nervous system away from fight or flight (sympathetic) mode into a more relaxed state (parasympathetic). LFSB inhalations and exhalations have ‘been shown to positively affect immune function, hypertension, asthma, autonomic nervous system imbalances, and psychological or stress-related disorders‘ (Jerath et al., 2006). Jerath and colleagues add that investigations, regarding stress and psychological improvements, support evidence that deep, full breathing alters the brain’s information processing, making it an intervention that improves a person’s psychological profile.

intense twisting posture from a standing position. Ground through the rear foot and initiate the rotation from the rear ankle, rotating the rear leg outer hip down toward the ground and spiraling the torso.

LFSB exercises can enhance the benefits gained from vigorous exercise. The physical aspect of western exercise is good for muscle strengthening and development of aerobic capacity. LFSB practice benefits the body on the physical, physiological and psychological levels. Studies have demonstrated the beneficial effects of LFSB. Breathing to finish that mile run is good; breathing fully to assist the body in processing O2 more efficiently will provide long lasting effects throughout one,s life.

Some techniques that can be employed to develop one’s LFSB capacity is to breath full inhalations and full exhalations at a rate of 4 breaths per minute. As one’s ability improves, the rate can go to 3 breaths per minute, then 2 breaths per minute, and then one breath per minute. This practice should not exceed a period of 15 minutes and should be done no more than twice per day.

Please consult your physician before attempting any of these practices.

Happy Breathing


References

http://www.unm.edu/~lkravitz/Article%20folder/Breathing.html

http://naturalhealthperspective.com/resilience/deep-breathing.html

Yoga and Health, Yesudian and Haich, Harper and Row; pg 67

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Front body/Back body, how’s your posture?

In the words of Chang San Feng, “Up and down, forward and backward, left and right, it’s all the same . . . If there is a top, there is a bottom, if there is a front, there is a back, if there is a left, there is a right.” This excerpt, from the Tai Chi Chuan Treatise, sums up the reality of the synchronicity of duality; in particular, that of front and back. The human body has a front side (anterior) and a back side (posterior). The posture that one exhibits is a tell-tell sign of the balance between the two. When one exercises, engages in daily activities or just sits or stands, more than not, emphasis is skewed toward weakness and laxity in the back of the body. This can lead to poor posture as well as musculoskeletal complications. However, aside from just looking better, one can ‘Be Better’.

Good posture/Bad posture

Good posture is advantageous for overall good health

When we let our arms hang at our sides, the general tone of the back/shoulder musculature becomes apparent. Muscular balance between the front side and back side of the body, as evidenced by neutral spine, would be revealed by the longitudinal axis, aka the plumb line, extending from the top of the head, through the ears, through the shoulders and all the way down through the ankles. It is this degree of alignment along the plumb line that gives evidence of balance between the posterior muscles and anterior muscles of the torso.

Fitness activities are predominantly oriented towards strengthening the front of the body and the muscles of the anterior torso tend to be more developed than those of the posterior torso. Thus we see more pushing than pulling and more forward bending (spinal flexion) than back bending (spinal extension). Pronation (rounding) of the shoulders is the visible result of indulging the ease of pushing exercises and neglecting the beneficial challenges of pulling exercises.

Pronation of the shoulders makes lifting overhead more challenging. The scapula (shoulder blades) must be engaged on the rib cage (scapulothoracic articulation) in order for the shoulders to be properly positioned when reaching overhead. If this does not take place or is not taking place, dysfunctions of the shoulder can result. One of the more critical shoulder dysfunctions is impingement syndrome.

Deep space between the shoulders and the ears. This is great scapulothoracic rhythm.

By maintaining the muscular balance between the anterior torso and the posterior torso, our posture, core engagement/stabilization and overall balance are more synchronous. The muscle groups of the back (i.e. rhomboideus, mid tapezius, low trapezius, infraspinatus, teres major teres minor, rear deltoid) should be addressed within the scope of our exercise routines. Some exercises that can be used for this are: cable rows, pull downs, bent over barbell row, pull ups, reverse dumbbell flyes, reverse table top, reverse cable flyes, reverse plank (purvottanasana), and supermans.

Good Posture

Take a moment to assess your posture.

So it behooves the fitness enthusiast to work toward establishing that balance between the front of the body and the back of the body. The front of the body is stronger overall and is engaged in strength expression; both ballistic and sustained. Most activities require good anterior strength. The back of the body is involved with postural stability. One cannot have good posture without good posterior strength. The back of the body must be strong enough to counterbalance the pull of gravity, ballistic activities of pushing and the juxtaposition of anterior tightness/posterior weakness that is endemic in today’s modern society; amongst those who are exercise oriented, as well as those who are not.

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Single Leg Squatting: Stability and Flexibility

Progression 1/3: Single Leg Balancing Squat

  • Supported

Everyday, people engage in movements that involve coordination of the ankle, knee and hip joints (AKH). Movements such as walking, running, and jumping are variations of the Single Leg Squatting position. In order for coordinated execution of these movements to take place, proper engagement of the core and sequenced activation of the posterior chain are extremely important. Proper core engagement contributes to smooth integration of the hip, knee and ankle. The posterior chain is associated with spinal stabilization is key to integrating movements through the AKH.

Progression 2/3: Single Leg Balancing Squat

  • Unsupported

The core must engage and the ankles must be stable and flexible. It is from here that proper hip drive and knee extension can occur. Knee extension and back extension are predicated by activation of the posterior chain, in conjunction with good core engagement. When these pieces come together then the squat takes place as if the body were a piston in a well oiled machine. Single Leg Squatting will help develop these biomechanics.

Progression 3/3: Single Leg Balancing Squat

  • Weighted

    This is a list of muscles associated with the Lumbo-Pelvic-Hip Complex. Tightness or weakness in any of these areas could inhibit actions, ie; Single Leg Squatting, that are dependent on coordination through the AKH. *

    1. Gastrocnemius/soleus
    2. Adductor complex
    3. Hamstring complex
    4. Hip flexors
    5. Abdominal complex
    6. Erector spinae
    7. Intrinsic core stabilizers
    8. Latissimus dorsi
    9. Tensor fascia latae/IT-band
    10. Gluteus medius and maximus

    The human body is bilaterally constructed. As such, imbalances between the left and the right side of the body are fairly common; whether due to injury or dominant side biomechanics in sports or daily activities. In this article, we present Single Leg Squatting as a movement that will help with establishing continuity between both sides of the body.

    The Single Leg Balancing Squat

  • 1) Stand on one leg. Wrap the lifted foot behind the supporting ankle.

    1. This position ensures that there will be work done on the balancing leg side.
    2. There will be a contralateral transfer of the work as the hips stabilize the torso.
    3. You may need to use a support rod when you start working with this exercise.

    Balancing to develop stability

    Stand on one leg. Wrap the lifted foot behind the supporting ankle.

  • 2) Before beginning, draw the belly button in. Maintain the draw in for the duration of the exercise.
    1. I find it easier to inhale on the descent but you need to find what works for you.

    Engaging the transverse abdominis

    Keeping the core engaged will help stabilize the body.

  • 3) Keeping the chest lifted, begin your descent. Keep the hips square to the front. Maintain the descent of the hips toward the supporting ankle, as much as the flexibility of the hip and ankle will allow.

    • Center the his over the ankle

    Breathe evenly as you sink the hips.

  • 4) Descend as far as you can while maintaining good form.

    • Hips stable, Ankles stable

    Hip Flexion, Knee Flexion, Dorsiflexion.

  • 5) Keep the chest lifted, (re)establish the belly button draw in, press the foot firmly into the ground and begin your ascent. Do not press into the supporting ankle/heel with the lifted foot.

    • Back up to the top.

    Hip Extension, Knee Extension, Plantar Flexion.

  • 6) Come back up to the standing position.

    • Stable and balanced

    Standing tall and firm.

    The single leg balancing squat is a great way to develop the mechanics of ankle stability, knee joint strength, hip flexibility/stability, and spinal stabilization in lieu of moving on to heavier bilateral power/strength work.

    References


    Corrective Strategies for Lumbo-Pelvic-Hip Impairments


    Single Leg Movement and The Lateral Sub-System

    *List obtained from Corrective Strategies for the Lumbo-Pelvic-Hip Complex, NASM

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Bicycle Safety a-la-mode.

Go for a bike ride

My lovely wife finishing a ride in Scottsdale, AZ

When I wore a younger man’s clothes, in the 80’s, I was pretty daring and bicycle safety was minimal on my list of concerns. I was just beginning my journey down the road to good health as I was finding out that a bicycle is perfect for displaying the strength and endurance aspects of one’s fitness. Being young, rambunctious, in shape and 21 years old might imply that there would be some sort of recklessness intertwined with one’s life (especially during college summer break). I am not necessarily saying the rambunctiousness goes hand in hand with being a 20-something but one sure does seem to follow the other.

Drafting a Vehicle

Riding in a vacuum is like . . . WOW!!

Cases in point, I did a couple of time trials when I was younger so I was always riding. I used to ride in traffic to catch green lights and to see how fast I could go. I used to ride along 16th Street in Omaha, NE, when I was heading downtown, in order to catch drafts behind trucks. One day, after finishing a 30 mile training ride, I happened to come up behind a dump truck that was stopped at a red light, on a different street. Well that was too good of an opportunity to pass up. I was able to draft that truck at a max speed of about 50 mph!! There are a couple of other things that I did then that I won’t share here but you get the gist. I was young and indestructible. By the way, I wasn’t wearing a helmet in those days.

I have also met with misfortune while riding my bicycle. My bicycle has been hit twice while I was riding it; no injuries fortunately. I have also had a car door opened up on me as I was passing. It was a small car and my bike slid over the top of the door and flipped. My practice of the martial arts was of use to me as I tucked and rolled onto the pavement because I was flipped off of my bicycle . . . again, no helmet. Thank you, LORD.

Bike Path on a Street

Usually, this a safe bet for a bicyclist.

Fast forward some 30 years. I reside in the Phoenix, AZ area now. I still ride, albeit a bit more cautiously. I am not a fan of some of the Phoenix, AZ area drivers. Everyone seems to want to get somewhere ysterday. The posted speed limit, at times, seems to be a minimum speed posting. I have ridden in the streets here but I am not very fond of it, even when there is a designated bicycle path in the street. I look back on the things that I used to do and I say to myself, ‘I could hit the streets again and just go for it but what’s the hurry’? Really, bicycling for me now involves bicycle safety. I ride for the enjoyment of the scenery and to relax instead of gobbling up the road and being on the lookout for bumps, glass and errant drivers.

As I aged, and became wiser, I realized that the bicycle is a convenient mode of alternative transportation and not necessarily a device to display your physical prowess, per se. With the availability of public transportation that can accommodate bicycles, one can veritably circumnavigate the entirety of an urban/suburban area and without the use of a car. So, the rider and the bicycle can go around the entire city . . . Safely. It is all about bicycle safety. Safety, for yourself and safety, for others.

Car in Crosswalk

Why do cars not let me cross he street first?

As I ride now, I am always watching for the courteousness of automobile drivers. Since I am usually on the sidewalk, I can take things in. I share the sidewalk with pedestrians and I am mindful of traffic rules. Most of the drivers are generous but there are those that I have to be cautious of. I guess my biggest pet peeves are the drivers who put their cars into the crosswalk when I am crossing the street . . . Oh Well.

I implore you to be careful as you ride. Be careful and keep your safety helmet on and, more than that, keep your wits about you. There is no telling from whence an inopportune accident could come. Click this link for information on bicycle safety. Be cautious but most of all be safe.

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Functional Exercises for Golf

Hip Extension with Feet on the Stability Ball

Hip stability is a very important aspect of movement. No matter what you want to engage in, be it walking, running, tai chi, tennis, or swimming. Specifically, hip stability plays a key part in the mechanics of golf. The stability of your hips comes from good core engagement and the ability to coordinate the musculature of the Lumbo-Pelvic-Hip complex.

The primary purpose of the functional exercise being presented here is to develop Neuromuscular Integration. Neuromuscular Integration ties movements together so that the body, as a whole, operates as a synchronous unit.

How this exercise can benefit your golf game:

  1. Trains the posterior chain muscles (back, hamstrings, and glutes) to work together
  2. Conditions the core musculature as stabilizers
  3. Improves postural endurance
  4. Improves coordination
  5. Improves balance

Directions

  • Lie on your back and place your feet on the ball. Start with the feet separated and bring them closer together as you progress.
    • The little muscles are working

    We want to develop more spinal mobility.

  • Put your arms out to your side with the palms facing up. If this is your first time using the stability ball and your balance is not yet refined, your may want to place your calves on the ball and your arms straight out to the your sides at a 90° angle to your trunk.
  • From the start position, extend the hips into the air, over the count of three, until your ankle, hips and shoulder all line up. Hold for three seconds and then lower for three seconds.
    • Length of the lumbar spine

    The stability of the shoulders and the hips enables us to sustain this position.

  • As you become more proficient at this functional exercise, you can move your hands closer to your body. Also, you can either articulate the spine from the floor, place less of your legs on the ball or move your arms closer to your body, eventually placing them across your chest. All of these variations can serve to make the exercise more challenging and thereby lead to greater neuromuscular integration.

Instability in the hips leads to compensations in the mechanics of the golf swing. Specifically, when the hips are unstable, that instability translates into the shoulders, the spine and the knees. These parts of the body, that work to make up for the lack of stability in the hips, will eventually experience various aches, pains and sundry complications.

This is a challenging, yet basic, exercise. The hips may be restrictive due to tight hip flexors or the lower back may not be strong enough to support the work of the Lumbo-Pelvic-Hip complex. Greater nueromuscular integration, that comes as a result of performing this functional exercise, will help with challenges in the hips and low back areas. As you perform this exercise, these areas will become less and less of a hindrance to improving your golf game.

Video – Stretching the low back

References – Paul Chek, The Golf Biomechanics Manual, 2001

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Nice, Butt!

Do you want tighter, firmer, well-defined buttocks? I do! In fact I don’t know anyone who doesn’t. While it is true that you cannot spot reduce, you also cannot just work the gluteal muscles. A well-rounded exercise program should include aerobics, flexibility, balance, and resistance training.

I have put together an exercise segment for targeting the gluteals. The following exercises should be done after you have sufficiently warmed the body with some type of aerobic activity or resistance training. Your goals will determine how many repetitions and sets you perform.

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30 minutes and I’m gone . . . .

So you have only 30 minutes to workout? What can you accomplish in 30 minutes? When structured properly, you can achieve an effective workout in just 30 minutes.

Due to time constraints, exercise usually gets put aside until the next day. If this happens often enough, accountability may begin to wane and exercise may be skipped for a week, two weeks, maybe even a month. This is not the way to maintain healthy habits that add to the longevity and vibrancy of living.

I am presenting an exercise routine that can accommodate a limited time frame. Some of the exercises might be a bit advanced so be aware of your abilities when doing them.

This exercise routine will meet the following criteria:

  • Addresses the major muscle groups
  • Addresses the deeper stabilizer muscles
  • Develops core stability and strength

This 30 minute exercise routine encompasses multi-joint movements, core strengthening, stabilizer activation and engages all of the major muscle groups. The deep stabilizer muscles are often neglected in workout routines. Activating and stimulating the stabilizer muscles and the major muscle groups will give you benefits throughout the day, after the workout has been completed. The stabilizer muscles are important for maintaining good posture, bending forward or backward, reaching up, leaning sideways and twisting, with or without a load.

According to Reebok University, the muscles that function in trunk movement or stability comprise the core. This includes deep abdominal and back muscles, as well as muscles that stabilize the hips and shoulders.* Moreover, walking, running and jumping require that the ankles function in a stabilized manner. Handstands, backward and forward handsprings, and pushing weight overhead mandate that the wrists and forearms function to stabilize the movement.

For information on engaging the core, please see the blog: Tell me More About the Core

Exercises:


Lunge Position – Overhead Press

3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

Pressing Dumbbells Overhead Press from Lunge Position Dumbbell Overhead Press

Lunge Position – Biceps Curls

3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

These are great exercises for the major muscle groups of the arms and the legs, as well as a good overall body movements.

Biceps Curl from Lunge Position Dumbbell Biceps Curl

Maintain a good upright position without leaning while doing these exercises. The ears, shoulders, hips and rear knee should be aligned when executing the movement.

These movements will engage the core, the hip, ankle and shoulder stabilizers, and develop shoulder and arm strength.

Seated Reverse Cable Fly (resist-a-bands or Cable Tower)

3:00 min 4 x(30 sec. exercise with 15 seconds rest)

Seated Reverse Fly FinishSeated Reverse Cable Fly

Stabilize through the foot that is opposite to the working hand. Maintain an upright position and keep the core engaged. Do not lean.

This movement will develop core stabilization, oblique strength, rhomboid and trapezius strength, and strength and tone for the mid and rear deltoid.

Reverse Table Top

Leg Lift 3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

Table Top Up Leg ExtendedReverse Table Top w/Leg Lift/Extension

Arm Lift 3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

The hip flexors may be tight and/or the lower back may be weak. Do not force the lifting of the hips beyond what is comfortable for you.

  • Let the hip flexors lengthen and the lower back strengthen as you repeat this series.
  • Keep the tip of your tongue connected to the roof of your mouth behind the top row of teeth;
      This will keep the neck musculature from straining.

Do not perform these movements haphazardly.

Table Top w/ Arm ExtendedReverse Table Top w/ Arm Lift/Extension

The hip flexors may be tight and/or the lower back may be weak. Do not force the lifting of the hips beyond what is comfortable for you.

  • Let the hip flexors lengthen and the lower back strengthen as you repeat this series.
  • Keep the tip of your tongue connected to the roof of your mouth behind the top row of teeth;
      This will keep the neck musculature from straining.

Do not perform these movements haphazardly.

These movements activate and tone the hamstrings, gluteals, quadriceps, mid/low trapezius, rhomboids and the deeper spinal extensors, as well as develop shoulder and mid/low trapezius strength and stabilize the Lumbo-Pelvic-Hip Complex and the ankles.

Staggered Plank 4 min 30 sec: 6 x(30 sec. exercise with 15 seconds rest)

Plank Opposite Arm ExtendedStaggered Plank w/ Arm Lift/Extension

There should be a feeling of lift in the chest and the shoulders should be pulled away from the ears. The core is engaged.

This movement develops stabilization and strength for the core; including the shoulders and the hips, spinal extension, shoulder flexion and back strength.

In this 30 minute workout session, I present options to address stabilization. Stabilization is key to developing and maintaining good posture. The more that we stabilize the more efficiently our bodies will perform.

This workout can be used as a supplement to your regular workout regimen.

If all that you have is 30 minutes, give this routine a spin.

Please consult with your healthcare practitioner before starting any exercise program.

Be Healthy, Be Ageless, Be You – Ab-Sutra Health and Fitness Coaches, LLC

Exercise Routine

You will need;

  1. Dumbbells
  2. A chair or a bench
  3. A cable tower or an resistance band w/ a good anchor
  4. An adjustable timer

Key points

  • Work both sides of your body equally and evenly.
  • Use enough weight to challenge you and allow for good form.
  • Keep the tip tongue connected to the roof of your mouth to minimize neck strain.
      Reverse Table Top
  • The hips should be parallel to the floor.
      Staggered Plank
  • There should be no tension in the neck.
      Seated Reverse Fly
      Dumbbell Overhead Press

5 minute warn up

Perform a five minute warm up of your choice or click on the following links:

Video – Zuzana’a 5 minute warm-up

How-to-warm-up

Lunge Position – Overhead Press 3:00 min total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise with the left leg forward two times and the right leg forward two times.

Video – Lunge Position – Overhead Press

Reverse Table Top – Leg Extension 3:00 minutes total: 4 x (30 sec. and 15 sec rest)

Lift the left leg arm two times for 30 seconds and the right leg two times for 30 seconds.

Video – Reverse Table Top – Leg Extension

Seated Reverse Fly (cable tower or resist-a-bands) 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise twice with the right arm and twice with the left arm.

Video – Seated Reverse Fly

Lunge Position – Biceps Curls 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise with the left leg forward two times and the right leg forward two times.

Video – Lunge Position, Biceps Curls

Reverse Table Top – Arm Lift 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Lift the left arm arm two times for 30 seconds and the right arm two times for 30 seconds.

Video – Reverse Table Top w/ Arm Extension

Staggered Plank Series

Work the left arm, the right arm, and the central leg for 30 seconds each.

Video – Staggered Plank 3:30 minutes:seconds total: 2 x (90 sec. and 15 sec. rest)

5 minute cool down

Video – 5 minute cool down

References

* Stand Up Strong, Eve Fleck, MS, 2006

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Balance Training

Balance Training is an often overlooked aspect of most people’s exercise regimen. When I work out at the gym I see people doing all sorts of exercises, but very rarely do I see anyone performing balance exercises. As we age and become more sedentary, movement can become restricted and balance and stability skills may decline. This is why balance and stability training are imperative.

Balance problems can be caused by many things i.e., including medications, inner ear problems, blood pressure, illness, even hammertoes.

Everyone needs to work on maintaining functional balance. We are never too young or too old to benefit from balance training. A healthy balance system helps us to feel good and to move freely and confidently. Keeping this system healthy is especially important if you have problems due to illness, such as joint pain, weakness or dizziness. Balance training can help you overcome feelings of unsteadiness.

Loss of balance and stability is a serious matter. When individuals lose their ability to balance or to walk safely, the end result is often a nursing home with mobility restricted to a walker or the confines of a wheelchair.

There are several exercise modalities that you can use to improve your balance, such as Yoga and Tai Chi. One of the simplest balance exercises to practice is standing on one foot. This exercise can be made more challenging by lifting the leg higher, abducting it out to the side or extending it behind you. Single-leg movements from side to side are also good for challenging balance and core strength. Standing one leg balance can be made more challenging by raising the heel, closing one or both eyes, or by raising the arms over head.

click for video Balance Exercises with Progressions

By training to enhance your balance, you will recognize postural improvements, coordination, and better athletic performance. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer.

Good balance and a strong pelvic floor often go hand-and-hand. For more information please click here: Pelvic Floor Muscles.

Check with your doctor or therapist before starting an exercise program.

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Martial Arts Kata and Core Stability

I was practicing my tai chi long form on 4 April 2012. Lately, I have been focusing keeping the head suspended while lengthening the spine and sinking into the ground. I have been emphasizing these points by practicing the form with a book on my head. Practicing the form in this fashion encourages activation of the stabilizer muscles, engagement of and stability through the core and the proper mechanics of establishing a solid base and extending through the extremities. This is typically done slowly and with focus.

Extending form the hips

This techniques is used to uproot/destabilize the opponent

During my practice session, some Tae Kwon Do (TKD) stylists came in to share the space for their practice. I was happy to share with them as it was an opportunity to practice being aware of my surroundings while focusing on the task at hand. Upon finishing, I explained to them the effects of what I was doing on overall technique and application. I even suggested that they could do the same thing with some of their basic martial arts kata. This idea did not go over well; the elder TKD practitioner said that the book would fall off and one of the younger practitioners stated that they would not be able to do it. Sadly, these statements made me realize that the principles of core stability, in some cases, are not being widely taught within the context of martial arts (in general) and martial arts kata (specifically).

I felt obliged to write this blog about martial arts kata and core stability. Martial Arts Kata is the preset series of movements that are designed to teach the practitioner direction of attack, sequencing of technique and application of technique. As one’s level of practice advances, the techniques in the kata can be broken down and contemplated upon for purposes of application in various scenarios. Kata is part of more traditional styles of martial arts but their applicability to fighting, if practiced diligently, cannot be overstated.

‘Core Stability‘ is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities. *

Blog/Review – Tell me more about the core

Core training typically involves engaging the core musculature from an anchored position. In higher levels of motion and force production, it is necessary for the core to stabilize in a manner that allows for adequate delivery of force from a stable base, through the hips, to the end of the terminal limb (legs/feet or arms/hands). This means that training methods should be focused on strengthening the core/abdominals as a prelude to developing core stability and strength. The progression from core/abdominal strength to core stability will ensure that the work to be done will proceed from a strong and stable foundation.

Greetings

Giving an overview of my presentation

Core muscle activity is best understood as the pre-programmed integration of local, single-joint muscles and multi-joint muscles to provide stability and produce motion. This results in proximal stability for distal mobility, a proximal to distal patterning of generation of force, and the creation of interactive moments that move and protect distal joints. *

Video – Introduction to Martial Arts Kata and Core Stabilization

As training ensues, it is good to have strength in the major muscle groups. However, the major muscles groups are not solely responsible for the stabilization that is necessary for optimal force production. Training methods that elicit core stabilization will set the stage for the synaptic patterning necessary for coordinated neuromuscular activity. When the core is stable and strong, a strong base can be established prior to executing the desired movement. The core is responsible for the generation of powerful, fluid movement, instead of brute force from the extremities being the sole method of force generation.

Evaluation of the core should be dynamic, and include evaluation of the specific functions (trunk control over the planted leg) and directions of motions (three-planar activity). *

Balance and Focus

Core stability is part and parcel for good athletic performance

This will involve some balance work. For example, from a contralateral stance, standing on the left leg, and having a handle attached to a cable tower in the right hand, is it possible for an individual to generate enough force to extend the arm forward, with good form, while overcoming 10 lbs, 15 lbs, 20 lbs of resistance? It is possible. These types of drills should be part of training for those who pursue athletic activities or a more active lifestyle. These types of drills elicit activation of the deep stabilizer muscles as well as the core musculature. The stabilizers and the core should not be overlooked.

Video – One Legged Stance – Contralateral Shoulder Flexion/Elbow Extension

I have put together some video that displays a method of developing core stability within the context of performing a martial arts kata. In the first instance (Video I), there is no stimuli for stabilizing the core other than my movements. In the second instance (Video II), I am more stable through the core while executing the same movements at a slower pace, due to having placed a book on my head.

Video I – Yellow Belt Kata – Martial Arts Kata and Core Stabilization I

Video II – Yellow Belt Kata II – A book on my head and Core Stabilization

Video – Conclusion of Martial Arts Kata and Core Stabilization

Balance and Focus

Stabilizing the core

* This is taken from the summary of:
The Role of Core Stability in Athletic Function, Kibler, W Ben1; Press, Joel2; Sciascia, Aaron1, 2006

Harold is a Certified Personal Trainer, a 200 Hour Registered Yoga Teacher, a 1st Degree Black Belt with the ATA, a 1st Degree Black Belt in Kajukenbo and a Tai Chi Therapist.

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Posterior Chain Activation

Me introducing the series.

Thank you for coming to listen.

Click this link – Introduction to the Posterior Chain series

The hip joint and the shoulder girdle are critical to the functionality of the posterior chain musculature. The musculotendinous attachments at the hip joint and at the shoulder girdle are important to engaging the core and stabilizing the spine. Because the spine connects the hips to the shoulders, ensuing movements of the limbs will reflect the stability of the core and the functional activation of the posterior chain.

Let’s start with movements that educate your awareness of the core musculature and the postural, stabilizer muscles.

These movements will teach you how to activate the posterior chain. To properly activate the posterior chain, you must engage the deep gluteal musculature and the hamstring complex while mobilizing the deeper back musculature to stabilize the spine and the shoulder joint. Bring the ball into position such that the legs are on the ball 1/3 – 1/2 the way up, from the calcaneus, along the back of the calf. Our arms, back and hips are on the ground. The arms should be positioned no more than 45° away from the side of the torso. This is the most advantageous angle for engaging the shoulder blades onto the back of the rib cage. ‘Palms facing down’ is standard arm position while ‘palms facing up’ is more challenging.

The little muscles are working

We want to develop more spinal mobility.

Click this link – We want to develop more spinal mobility

The gluteus maximus should be relatively passive during the movement. The movements will be enacted mainly through the action of the intraspinal musculature, shoulder stabilization and core engagement. As the hips lift, the spine will be articulated from the ground. In addition, the stabilizers in the hip/thigh region and the shoulder area will add to the ease of lifting the hips.

Length of the lumbar spine

The stability of the shoulders and the hips enables us to sustain this position.

Click this link – The stability of the shoulders and the hips enables you to sustain this position

Engage the core musculature (belly button drawn in and pelvic floor activated) and keep length in the lower spine (a more lengthened, neutral spine than pelvic tilt). As the hips lift, the Iliopsoas, along with the lower back musculature, will lengthen. This will allow for better stabilization of the hips.

Bring the feet toward your hips

The stability of the hips and the shoulders is necessary to go into this position.

Click this link – The stability of the hips and the shoulders is necessary to go into this position

From the initial lifted hip position, the knees go into flexion. The hamstring complex is the prime mover in this phase. However, the stabilization that you have established through the posterior chain, thus far, will be intensified. As the hips lift, the serratus anterior will become even more active in shoulder stabilization, The deep and superficial back musculature will maintain stability and length in the spine and the thigh and hip musculature will maintain the stable position of the hips. The core will keep all of the parts of the body functionally connected as the knees flex and the hips lift even higher.

Releasing tension in the back

How to stretch after engaging the spinal extenders.

Click this link – Releasing tension from the back after working the spinal stabilizers/extensors

Please be aware of your limitations as you go into these movements. The deeper aspects of your musculature will be engaged intensely as you work to activate the posterior chain. You need complete no more than 5 – 8 repetitions. As you get stronger, work on adding a second set. If you have any spinal complications or hip issues, you should consult with your physician or with your physical therapist before engaging in any exercise of this type.

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