In case you missed the first 4 posts:
What you will find is we will use some of the same
exercises for improving posture, mobility and strength. The difference is how
the exercises are performed.
In part 1 of my posture series the main focus was on
posture while also working on the mobility and stability of the head and neck
at the same time.
In part 2 we focused on posture while also working on the
mobility and stability of the shoulders and thoracic spine at the same time.
In part 3 we focused on posture while also working on the
mobility and stability of the Lumbar/Pelvic/Hip Complex at the same time.
In part 4 we began developing dynamic mobility in the
hips and legs.
Why do I begin with posture and mobility before strength?
I want my clients to maximize the gains, while minimizing the risks they will
make from the complex movements I use to make them stronger. The results will
be much better if they can stabilize what I want stable and move with control
what I want mobile.
WHEN WORKING ON ANY OF THESE EXERCISES, NEVER FORCE YOUR
BODY INTO A POSITION. The focus should always be on how you are controlling the
muscles and joints and the movements they are making. The pace of each movement
should be slow. Perform from 5 to 10 reps of each. The goal is to get the
muscles turned on as opposed to tiring them out. If you feel fatigue in the
muscle when you are done, you have done too many.
What exercises you perform are important. How you perform
them is more important.
Before attempting any of the following exercises, be sure
to get the approval of your Physician. Especially if you have ever had ANY
JOINT OR BACK PAIN or INJURY. If you
aren’t sure how to perform any of these exercises, have someone show you that
knows how to teach you.
After my clients have learned their posture and mobility
exercises I teach them more advanced balance and stability exercises.
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Balance Exercises:
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The Teeter Totter: Shifting weight form one leg to the other.
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| Weight shifting onto left leg |
This is one of the easiest balance exercises to teach. It
adds to the stability of the pelvis while also working on torso stability.
The client stands with their feet about as far apart as
the can. They shift their weight to one foot while their entire body shifts
towards that foot. They then change directions.
They focus on how their weight is shifting from foot to
foot and side to side while they control how the body is moving. ______________________________________________________________
Forwards/Backwards Weight Shift:
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| Forward Shifting |
This one begins with the client in a staggered stance
like a split squat with the legs straight.
They shift their weight onto the front foot and then reverse the weight
shift onto the rear foot. After 5 - 10 reps they repeat this with the position of the feet
reversed (while facing in the opposite direction if holding onto a counter top.) The focus here is on how their muscles react when each foot lands on
the ground.
I might begin with the client holding onto a counter top with the hand on the rear foots side, if they aren't ready to perform this without using their hands.
They focus on how their weight is shifting from foot to foot and forwards to backwards while they control how the body is moving.
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| Single Leg Hip Hinge with rear foot on ground |
Once the clients balance is good enough I advance them to a one legged version of the Hip Hinge. First they might have to have the rear foot on the ground.
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| Look Ma NO HANDS! |
The goal is to develop enough strength and confidence to do this without holding on to anything and having the rear foot off the ground. Think about how much the torso is moving compared to how stationary it is with the beginning version.
More advance versions can be added that involve reaching at various directions with one or both hands.
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Clock Steps:
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| Imagine standing in the middle of a big one of these. |
Once I feel that the client has mastered the Teeter
Totter and Forward and Backward Weight Shift I might advance them to Clock
Steps. They begin standing with their feet next to each other. Imagine standing
in the middle of a clock. They then begin stepping in various directions with
one foot landing on different spots like 12 noon or 6 pm or any other part of
the clock. Once they have done from 6 – 15 steps leading with one foot they
repeat the process with the other foot. They might begin with a set pattern
such as. 12 – 3 - 6.
I make sure they focus on leading with the hips instead of the shoulders. This increases the amount of stability in the torso.
Beginners start with small
steps and very little bend in their knees. As they advance the size of
the steps gets larger and the bend in the knees gets greater until the
steps look like lunges at various angles. To increase the difficulty, I might have them increase the speed of the steps.
For variety I might
call out random spots. This takes more concentration. Any variety you can think
of can be used.
The focus here is also on how their muscles react when
a foot lands on the ground.
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Leaning Tower: This one I learned while working at Banes West.
Another great balance exercise i use sometimes is one I call the Leaning
Tower. I have the client stand straight. I stand behind them with my hands on their near their pelvis. I gently push their pelvis in various directions until they have to react while trying to keep their torso/hips and pelvis from moving.
The focus is on how they react to my pushing them. I start by telling the client which direction I am going to be pushing. (forwards, backwards, sideways or at various angles) As they advance I don't tell them which direction I am pushing so that it is more challenging. To make it even more challenging I have them react while they have their eyes closed.
Another way I might increase the challenge is to push the client far enough that they lose their balance and have to react to regain it. I make sure I have control of their pelvis/hips so there is no chance of them falling. Their reaction really increases how much improvement they get in the level of balance from this exercise.
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Cross Over Lunge to Speed
Skaters:
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| Crossover Lunge |
This is another exercise that only my more advanced clients are ready to use.
The focus is on controlling the hips while maintaining a upright torso. They alternate which foot is in the forward position. As they advance the amount of bend in the knees can increase. The body doesn't move much from side to side.
Even fewer of my clients advance to the next level.
Speed Skaters:
These are a lot like crossover lunges with more lateral movement. The goal is to hop with greater side to side distance. You can pause with each step or quickly jump with each step. One challenges stability more and one challenges mobility more. There tends to be more forward flexion from the hips.
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Stationary Heel to Toe: Forwards and Backwards, Sideways: This is one exercise most of my clients can do.
The client begins standing in a partial squat position. They keep one knee, hip and ankle as stable as they can while moving the other leg forwards until the heel touches and then backwards until the toes touch. This is repeated 5 - 15 times and then they perform this with the other side held stable. I then have them stabilize the first side again while moving the other leg sideways. This is also repeated 5 -15 times and then they perform this with the other side held stable. This exercise can do wonders for the clients level of balance since it increases their ability to control how well they can keep their lower bodies stable.
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I hope you have enjoyed this post while
learning a few things about how to
increase your dynamic and static balance.
My next post will cover how I begin
increasing my clients level of strength by
advancing what they have been taught.
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