Posts Tagged ‘ injury prevention ’

What do you do to prevent the bad effects from sitting all day long?


Since computers and remote controls for every item in the house have become part of our lives, we are more sedentary. We sit for at least eight to nine hours everyday. Think about all the activities that you do in the sitting position. Your neck, your shoulders, your lower back, your hips and knees suffer in this position. What can you do to prevent the cascade of muscular-skeletal misalignment? Very simple,take frequent breaks throughout the day,at least every hour and a half. Walk around, move your arms doing circles, move your head from side to side, breathing deeply, do it for at least two minutes. Ideally you should plan a five minutes stretching session at least three times a day, and get yourself a good lumbar support for your car and for your desk chair.
Education and dedication means prevention!

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Have you tested your balance lately?


The aging process affects not only your external appearance but also your brain function. Balance and coordination diminish as we age. In order to keep your brain alert you need to practice everyday drills to maintain your balance and coordination. How do you train your brain ? I instruct my clients to do simple and easy tasks on one leg always alternating sides. For example: brush your teeth on one leg and switch, brush your hair on one leg and switch,and so on. Another simple exercise is: standing in front of a mirror raising one foot off the ground (either with your leg straight or bent) keeping your back straight and your hips stable. It is very important to understand that balance is the correlation between your brain, your core and your feet. Always begin by paying attention to your feet. If your foot begins to wabble as you are standing on one foot, try to control your foot. Plant your foot on the floor from your toes to your heel, and keep your whole foot grounded. Just by doing this you will keep your balance better. Then pay attention to your core. Keep your stomach in at all times, this will help you keep your back and your hips stable. And last but not least, is to concentrate in keeping everything stable. Focusing on your balance keeps your brain alert and aware. I invite you to begin today to do simple and safe tasks on one foot everyday so you can experience how your balance improves in less time that you can imagine.

Do you understand how muscle memory works?


Muscle memory is key in any activity that you do, either in common daily activities or in your fitness routines. But what does it mean? Muscle memory is when you train your muscles and your brain to work at unison. It takes focusing in order to build the connection between your brain and your body. Can anyone develop muscle memory? Yes, regardless of your fitness level anyone can achieve the level of concentration that is required to build up muscle memory.Learning by repetitions, reinforcing your concentration in every movement. What are the advantages? As soon as you develop your muscle memory you will function better. Minimizing compensations(unless you have injuries that require the use of different muscles)avoiding or breaking bad habits, preventing injuries, and gaining an overall better performance in your favorite workout routines and sports. Tomorrow I will give you tips on how to create muscle memory through concentration.

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