Part 2: Beginners Outdoor Training

Hello, welcome back, so how did you get on with your first taste of outdoor training?

Courtesy of Nike Women Outdoors
Courtesy of Nike Women Outdoors

The time has come to move things along and challenge the system a little more. So I’m going to outline the next level with a new set of exercises. Each one will be slightly more advanced than the previous set but similar movement patterns.
As usual begin with your pulse raiser, run, cycle, light jog. Remember it’s only a pulse raiser so nice and easy. Once you’ve picked your spot begin your dynamic stretches. This session will follow a similar course as the previous one so you can stick with the same warm-up.

So to recap:

Dynamic warm-up: Heal kicks to bum, high knee run, high kicks (opposite leg to opposite hand), walking lunges, hamstring stretch, light squats. Finish off with arm swings (windmill motion) and hip rotation. A dynamic warm-up can be what ever you want, as long as it replicates your session.

Session: 20/25 minutes

We’ll do five exercises and three sets. As before if you feel you can tackle 4 then go for it but maybe for the first few sessions start with 3 and build from there. Mark out a 20 metre area for your jog/run as before (which will follow each exercise). You maybe already at the level where you can increase the distance or better still be able to sprint there and back.

1. Split squat x 10 reps per leg (20 metre run there and back)

Split Squat
Split Squat

Stand with one foot in front of the other, split stance, feet pointing forward. Torso nice and upright. Bend at the knees and pulse down until your back knee almost touches the floor. Your front knee should be nicely inline with your front foot. After 10 reps swap legs

2. Reverse lunge x 10 per leg (Run)

Reverse Lunge
Reverse Lunge

Much the same as a forward lunge only in reverse. Take a big step back bending both knees until they are at 90 degrees. Drive back through the heel and push forward. Then repeat on the opposite leg

3. Spider-man press up x 10 (Run)

Spider Man Press Up
Spider Man Press Up

Begin this exercise much in the same way as the traditional press-up. Arms directly under the shoulders, lower until elbows are pointing behind you. As you lower to the ground bend one knee to bring it up to your elbow. As you press back up your leg returns to start position. Repeat with opposite leg. Do five leg raises on each side

4. Single leg squat thrust x 20 (Run)

Single Leg Squat Thrust
Single Leg Squat Thrust

Start in the usual press-up position, body straight. Bring one knee forward under your chest. Jump one leg forward and one leg back at the same time. Alternate as quickly as you can

5. Reverse Bear crawl (begin at start point and crawl 20 metres, then run back)

Reverse Bear Crawl
Reverse Bear Crawl

Get down on all fours. Place one hand and opposite foot backwards and walk. Changing sides as you go. This is a little bit harder than walking forward and should really test your endurance. Once you finish, if you can, crawl (forward) back!

On completion of your first set rest for the usual 90 secs then go again. Hopefully with a few weeks under your belt you should be able to slowly cut down your recovery time. Once you’ve completed your 3 sets go for a light warm-down jog around the park for about 5 mins. Follow this with your usual static stretch, remembering to focus on all the big muscle groups, quads, hamstrings, calves, glutes, groin and hip flexors. Finishing with some arm stretches.
Like before I’ve set a fairly low rep rate to begin with. As you get used to the new set of exercises you’ll soon be adding extra reps and sets onto your routine. As a bit of variation mix up your session by adding in the odd exercise from our previous list. It keeps your body guessing and avoids getting too used to the same movement patterns. It’s also more fun. Look to do this set at least twice a week but three times will really get you moving and closer to your fitness goals.

Remember these exercises are all about quality and not quantity. Always focus on your form and posture.

Good luck and look forward to our next set of exercises as we progress forward.

Level 3 PT- Outdoor Training Specialist. Chris Watson
Level 3 PT- Outdoor Training Specialist. Chris Watson

**Please note this programme is designed if you already have a basic level of fitness. Any medical problems or injuries please seek professional advice before attempting this session**

Part 1: Beginners Outdoor Training

Now you’ve made the decision to head outdoors to train, it’s time to get some structure into your session. As a regular gym goer you’ll probably have your own routine and level you feel comfortable with, certainly an idea of what stage you’re at in terms of what you deem hard or easy. So lets pretend that this is a whole new experience and start at the beginning.

As a new client I would assess your fitness level and always start fairly easy and go up through the gears as your potential unfolds. The harder you work the faster you’ll progress. Progression can be achieved with every session, no matter how small.

Shall we begin?

We’ve started with our pulse raiser, as mentioned in my previous article Outdoor Training, this can be a run or a cycle. I would recommend about 10 mins at a nice steady pace, nothing too energy sapping as there’s plenty time for that. This is followed by a dynamic warm-up. Usually base this around what you intend to do during your session. For example, if you are planning a forward lunge set, incorporate some walking lunges into your warm-up. This ensures your legs are ready for this movement. Always keep your warm up stretches dynamic at the start. Static stretches come at the end.

Week 1: Beginner session (1 hour)
10 mins pulse raiser – Run/cycle at a light steady pace

5-8mins dynamic stretch: mark a distance, either, with cones or between two trees about 10m apart. A good range for this session would be: Heal kicks to bum, high knee run, walking lunges, high kicks (touching opposite leg with opposite hand), light squats and a two step hamstring stretch (walk two paces, bend from the hip, keeping your legs straight and sweep your hands across the ground). Follow this with some hip rotation, arm swings (in a windmill motion) and a chest stretch.

Session: 20/25 mins
We’re going to start with five exercises and do 3 sets at varying rep rates (depending on the move). After each exercise mark a distance of around 20 metres and jog there and back to your start point. As you get stronger turn your jog into a sprint raising the intensity of your workout.

1. Squat x 12 reps (run 20m and back again)

Squat: Feet shoulder width apart, relaxed stance, back in natural state. In one smooth motion bend your knees, sticking out your bum (as if about to sit on a chair), finishing with your thighs parallel to the floor.
Squat:
Feet shoulder width apart, relaxed stance, back in natural state. In one smooth motion bend your knees, sticking out your bum (as if about to sit on a chair), finishing with your thighs parallel to the floor.

2. Forward Lunge x 12 (alternate legs, 6 per leg. run)

Lunge: Large step forward, with hands on hips. Leading leg parallel to the floor with your knee at 90 degrees and nicely in line with the front of the foot. Drive back up through the heal and repeat on the opposite leg. Make sure your back leg doesn't touch the floor
Lunge:
Large step forward, with hands on hips. Leading leg parallel to the floor with your knee at 90 degrees and nicely in line with the front of the foot. Drive back up through the heal and repeat on the opposite leg. Make sure your back leg doesn’t touch the floor

3. Press-up x 12 (run)

Press-up: Body in a nice straight line, head, shoulder and bum. Arms under your shoulders. Slowly press down keeping your arms nicely tucked in and elbows pointing backwards. Keeping abs braced let the chest lightly brush the floor and push back up.
Press-up:
Body in a nice straight line, head, shoulder and bum. Arms under your shoulders. Slowly press down keeping your arms nicely tucked in and elbows pointing backwards. Keeping abs braced let the chest lightly brush the floor and push back up.

4. Mountain Climber x 12 (run)

Mountain Climber: Begin in an upright press-up position.
Mountain Climber:
Begin in an upright press-up position.
Mountain Climber: Now bring your right knee to your left elbow, with a slight twist of your torso. That's one rep. Repeat on the opposite leg
Mountain Climber:
Now bring your right knee to your left elbow, with a slight twist of your torso. That’s one rep. Repeat on the opposite leg

5. Bear Crawl (begin at start point and crawl about 20m. If you can crawl back. If too hard, one way is fine to begin with. Then run)

Bear Crawl: Drop on all fours.
Bear Crawl:
Drop on all fours.
Bear Crawl: Place one hand and opposite foot forward, walk forward changing sides as you go. The lower you go the harder it gets
Bear Crawl:
Place one hand and opposite foot forward, walk forward changing sides as you go. The lower you go the harder it gets

On completion of your first set rest for about 90 secs and go again. Take longer if needed but try not to exceed 2 mins. The aim is to cut the rest time as you progress. Once you have competed 3 sets and rested for a couple of mins, go for a light warm-down jog for about 5 mins. This is followed by our static stretch. Be sure to stretch of all the relative muscles. Start with the big muscles like the quads, hamstrings and calves. Follow that with hip flexors, groin and glutes. Finishing off with some arm stretches. Always remember to do as it helps with your recovery.

I’ve set a fairly basic rep rate for this session as it’s a good starting point. Complete your first 3 sets and see how you feel. You will be able to tell fairly quickly if you need to add more reps to each exercise or even an extra set. Don’t be scared to push it that little bit each time. Try and fit this in at least twice a week but I’d recommend 3 times.

cw
Level 3 PT- Outdoor Training Specialist.
Chris Watson

Give it a go a see how you get on.

Next time we’ll look at ways to progress your session and the benefits of this kind of training.
Chris

**Please note this programme is designed if you already have a basic level of fitness. Any medical problems or injuries please seek professional advice before attempting this session**

7 Minute Work Out

7 Minutes Is All It Takes To Make The Olympics
7 Minutes Is All It Takes To Make The Olympics

I recently read an interesting article titled “7 minutes to get fit” with the catch line “Do twice a week. Job done”. Instantly I was intrigued, fit in two 7min sessions, this ought to be good, or too good to be true. So I began to read.

Studies have found you don’t need to spend hours in the gym to achieve your fitness goals. By following a quick, tight regime you can make a big difference to your overall fitness. The 7 minute work out is a form of high intensity interval training (HIIT) which means extremely intense bursts of activity followed by brief periods of recovery. Research suggests 7 energy sapping minutes broken down into 12 exercises is comparable to a run and weights session combined.

As a strong believer in hard work and time spent in the gym, or park, I was a tad sceptical of a quick fix solution. It sounded a little like a short-cut way of getting fit and I therefore questioned its impact.

So I decided to put the 7 minute workout to the test. I selected a reasonably balanced set of exercises to begin with. Well I’ve got to say it’s a pretty tough 7 minutes. The combination of aerobic and resistance moves gave me a very
balanced and challenging workout. It has been said that HIIT has shown time and again to “deliver numerous health benefits in much less time than traditional programs”. This all sounds very intriguing and exciting but it’s time to let
the public decide.

Having tested it on myself I decided to let my clients decide if it’s a way of training they’d be interested in. I selected a couple of willing participants and designed a program based on the 7 minute workout structure. Carefully mixing
a variation of cardio and resistance movement patterns and timing each exercise at the desired 30 second length (with a 10 second reset between).

My guinea pigs, whom have a fairly good level of fitness, found the session “pretty challenging” but really enjoyed the variation and tempo, finding competing against the clock both fun and exciting. They really felt they’d worked hard and gained a lot from this way of working. As I had a full session to fill we did 3 sets of 12 exercises with a two minute rest between each set. This added another level to the challenge.

Only time will tell if the 7 minute workout will return the fitness goals we’ve set but it was certainly a good start.

See below an example of a structured session containing 12 exercises:

This way of working, I believe, is best done as part of a 3 set, 2-3 times a week routine. Doing two 7 minute workouts per week will undoubtedly improve your fitness levels but I’d suggest doing 2-3 sets twice of three times per week
(if time allows) for maximum potential. So give it a go and see how you get on. I’d be very interested to know your thoughts on this training approach and if you feel it’s working..

A little bit of advice when attempting the 7 minute workout. It’s pretty tough and only recommended if you have a fairly good base fitness due to it’s high intensity nature. If you’ve not exercised in a while then I would suggest a more gentle approach to begin with and build up to the 7 minute workout.

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Always concentrate on form and doing the exercise correctly and please research any moves you’re not familiar with to avoid any injury or bad habits.

Remember these exercises are all about quality and not quantity. Always focus on your form and posture.

Good luck and look forward to our next set of exercises as we progress forward.

Level 3 PT- Outdoor Training Specialist. Chris Watson
Level 3 PT- Outdoor Training Specialist. Chris Watson

**Please note this programme is designed if you already have a basic level of fitness. Any medical problems or injuries please seek professional advice before attempting this session**

Saddle Issues for Female Cyclist by Bianca Broadbent

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As I am a female bike fitter, we tend to get a lot of female cyclists come in for a bike fit, with their primary complaint being saddle comfort (with numbness and soreness being the top issues within this). It is unfortunately normal for cyclists to think that saddle discomfort is something that needs to be tolerated, but this is simply not the case. In extreme cases cyclists report pain or difficulty urinating for several days post ride! Of course the exception being long distance cyclists or cyclists whom may not have “acclimatised” to spending periods of time in the saddle.

The saddle is the one of the most fundamental things to get right on the bike, and without this all other adjustments will be less than optimal.

You might ask yourself, what signs and symptoms should I look out for which tell me that my current saddle choice or set up isn’t right for me? Some of these might be:

  • Numbness
  • Lack of sensation when passing urine during the ride or after the ride
  • Soreness, whether this is in the genitals themselves, the perineum or the tops of the thighs
  • Saddle sores
  • Sexual dysfunction
  • Deformity to soft tissues

As a result, we have compiled a brief list of things to look out for and consider changing in order to make your cycling more comfortable and alleviate those unwanted pelvic symptoms.

 

 

Saddle

 

As we mentioned, some of the most common problems arise from the saddle itself. A decent saddle is worth its weight in gold. We have found that there are many factors that dictate which saddle will suit you best.

  • Saddle height – too high and you will rock on the saddle which will lead to possible chafing and friction
  • Saddle tilt – some saddles are actually designed to have a slight nose down tilt i.e. ISM. Others are supposed to be set up according to the middle third. As a result a lot of the saddles we see are often far too nose up!
  • Saddle fore/aft – too far forwards and too much anterior tilt can place a lot of pressure on soft tissues and thus shoulders. Consider moving the saddle further back to allow a neutral pelvic position and optimal load transfer through upper limbs
  • Riding style – if you adopt a more upright riding style you may want something slightly wider to support the contact points of your pelvis. Conversely, those who ride in a more aggressive position will need something that maximises pressure distribution otherwise soft tissues will take most of the weight
  • Sit bone width – this is more relevant for the recreational and upright riders, but women often have wider ischial tiberosities which may mean a wider saddle will help load bony prominences rather than soft tissue
  • Saddle “cutout” – many clients find relief from a small channel cut out which reduces pressure through the neural and soft tissues within the pelvis
  • Soft tissue anatomy – Cobb cycling have a very good article on “innies” or “outties”. It’s true that if you have more soft tissue exposed this will dictate what kind of saddle you will prefer.
  • Brands that we tend to find alleviate these problems are Cobb, Selle SMP, Specialized. It’s not that we don’t like other saddles, but when client’s have problems these tend to be the ones that resolve the issues

 

 

Pedals/cleats

If you have asymmetries in your pelvis (functional, leg length or you over pronate or supinate), this can lead to changes in how your hips and knees track. As a result this could cause chafing on one leg, or make you sit to one side. There are a variety of ways you can resolve these issues:

lemond-lewedge-pronation-supination

  • Cleat wedges – these are small angular pieces of plastic which will change the angle of your foot. They can be stacked or layered to stop the foot over pronating or supinating, or to address small leg length discrepancies
  • Cleat shims – these are thicker pieces of plastic that can be stacked to reduce the severity of the leg length. Bikefit.com produce very good products
  • Insoles – to help the knee track and thus reduce compensatory strategies at the hip
  • Combination of in the shoe adaptations e.g. heel wedges and forefoot wedges – however these are space occupying so can be an issue
  • Cleats too far forward may also change your tipping point and cause you to come further forward on the saddle

 

 

Cranks

rh_crank_lengths.jpg

Now the cranks are a widely overlooked aspect of bike fitting. It would be difficult to discuss them in great detail during this article, but what we do know is that the standard cranks that come on a bike aren’t always suitable for the rider on the bike. For example, we had a triathlete in recently who was approx 5ft 5 but running 175mm cranks! There are many reasons to pick cranks;

  • Leg length – it is suitable to pick cranks that roughly match the leg length of the rider NOT the height
  • Hip/knee flexibility –If this is lacking (or albeit even if it is not!) it is best to look for shorter cranks which allow you to pedal in a smooth motion, otherwise this movement often tracks back to the pelvis, where excessive rocking can cause shearing forces through soft tissue and thus pain!
  • Closed hip flexion positions lead to strains through pelvic floor musculature which can also impact on negative sensations and experiences

 

 

Handlebars

bontrager-biodynamic-saddle-posture-curvature

The handlebar position can have a HUGE impact on symptoms at the pelvis.  If the reach is too short you may round your pelvis and put yourself in an suboptimal position, too long and you may put too much pressure through soft tissues. Too low and you will end up with the same problem, it might not be an issue for 30-60 minutes but over the course of a long ride this is when problems can manifest. You might also want to consider shallow drop handlebars to reduce the pressure when riding on the drops.

 

 

Other

  • Seatpost – Believe it or not, changing the seatpost can be a VERY good way to help reduce pressures through the saddle. If you are especially sensitive consider a carbon seatpost or something with shock absorption to help dissipate the energy that would otherwise end up in your pelvis

 

Specialized CG-R
Specialized CG-R. Cyclocross Magazine
  • Chamois cream – anecdotally clients whom have had pelvic pains report that chamois cream helps immensely, particularly when their mileage has significantly increased or they have started doing longer riders

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  • Decent chamois – do not underestimate the benefits of a decent pair of shorts! A well designed chamois will help reduce friction and pressure through sensitive areas. Personally I find something with a little extra padding more comfortable, but less padding suits others. It’s worth spending the extra money, believe me! (Just made sure you put them on the right way round!!!!)

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As this is just a basic outline on bike issues, we will be publishing articles that address each bike component separately.

If you have any questions for us feel free to email info@fityourbike.co.uk or contact us on Facebook http://www.facebook.com/fityourbikeuk

If you are interested in booking a bike fit, we operate clinics in Birmingham and Essex, and our fitter is female so perfectly placed to empathise with any pelvic issues you may be having!

NFL Injuries 2013/14

Hello everyone, thought id share this infographic from Wall Street Journal. It shows all the injuries sustainted fornm one season during NFL.

 

Not surprisingly the knees have taken a heavy load of the injuries, and those ankles are at high risk of injury. Looks like a slight correlations between reduced injuries and increased protective armour in that area. However, there is still plenty of shoulder and concussion injuries.

 

Enjoy the viewing.

 

Thanks
Tom

Outdoor Training Time

The Warm-up Trail

In this series of blogs we are going to take a look into the world of training outdoors with Chris Watson, an expert in outdoor personal training and conditioning. Enjoy this weeks blog:

Run! Here come the boys…

Now that summer is finally upon us and the weather seems to be picking up (hopefully) it’s time to leave the treadmill behind and get outdoors and into your local park! Don’t get me wrong I love the gym but what’s the one thing many gyms don’t have? Space! Especially during those peak hours at lunchtime and after work. No more waiting for machines or banging into people at the squat rack. So what’s so good about training outside I hear you ask? Well, it’s free, you don’t need any kit and when the sun is shinning on a summers evening there’s no better place to train. So let’s get our gear on and get outside!

First you need to identify a suitable park, preferably within running distance from work or home. Use the run there as part of your warm-up. Find a good spot, something that has a handy bench and maybe a few trees nearby. Give the area the once over, gotta check for the usual suspects, glass, stones, dog muck, etc. Now you’re ready to get stuck in. The fun bit about outdoor training is using your surroundings, get creative! Sure have a plan in your head of what you want to do during your session, but you may find a tree perfect for pull-ups or an old tree stump for box jumps or a handy bench for dips. Every park offers hidden training gold.

I have various parks where I like to train as each one offers something a little different and that’s how I structure my training session or that of my clients. For example, a typical session will consist of a light jog to said park, a dynamic warm-up then usually 5/6 exercises over 3/4 sets with varying rep rates. I’d always allow a good hour. Start with a 10min run followed by a 5min warm-up to get nicely stretched. Around 25/30 mins for your session, finishing off with a light warm down run (back). Spend at least 10mins stretching at the end. Job done!

Man of Steel…

Over the next few weeks we’ll look at the different types of sessions you could plan. Whether you have an hour or just 20 mins. The exercises you could include and the effectiveness of weight-free training for burning fat. Things you can use, goals you can set and how you can bring a bit of fun to your training.

Thanks for reading and see you next week

Chris
[level 3 PT- outdoor training specialist]

cw
Chris Watson

Enquires for PT to cdwatson1972@gmail.com

Neuromuscular Control – What does it mean???

Neuromuscular Control – What Does it mean?

Neuromuscular control is certainly a complex procedure undertaken by the body but this has been made easier to understand by Vern Gambetta, a top performance coach from the U.S. Great reading and this will certainly improve that understanding of movement.

Movement is quite simple and from that wonderful simplicity comes the complexity of sports skill and performance. Twenty-five years ago in an attempt to better explain movement and how we should effectively train movement I came up with this simple diagram I call the Performance Paradigm.
NMC
It was somewhat like what Albert Szent-Gyorgi, once said, “Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” Essentially it is the stretch shortening cycle of muscle with a more global interpretation and proprioception brought into consideration. It is the basis for what some people call the Gambetta Method; to me it is common sense. I use this to evaluate movement efficiency or deficiency and then to guide training and if necessary rehab.

Essentially all movement is interplay between force reduction and force production. The quality of the movement is dictated by our proprioceptive system. We begin movement by loading the muscles – this is the force reduction phase. Basically this is the eccentric loading phase as a well as instantaneous isometric action that lends stiffness to the muscle. This is the most important component of the performance paradigm, but probably the most overlooked as well as the most misunderstood. There are several reasons for this; the most notable being that it is less measurable. Because it is more difficult to quantify we have tended to emphasize the more measurable component, force production. It is during the force reduction phase that most injuries occur. Think landing on one leg and tearing an ACL or planting to cut and spraining an ankle. It is during this phase that gravity has its greatest impact; it is literally trying to slam the body into the ground.

Once force has been reduced the subsequent result is force production. Force production is easy to see and easy to measure. Consequently it gets an inordinate amount of attention in the training process. We see it because it is the outcome. It is how high or far we jump. It is how much we lift. But just because it is easy to see and measure does not mean it should receive the inordinate emphasis, in training that it does. It must be stressed that it is the component of the performance paradigm that is highly dependent on the other phases.

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The third component of the Performance Paradigm is proprioception. Ultimately it is the glue that binds a whole functional program together is proprioception. Proprioception is the awareness of joint position and force derived from the sense receptors in the joints, ligaments, muscles, and tendons. It is that component that gives quality to the movement. “The quality of movement, in part, is dependent upon neurologic information fed back from proprioceptors within muscles and joints to the higher brain centers. The information returning to the central nervous system from the periphery includes “data” concerning tension of muscle fibers, joint angles, and position of the body being moved.” Logan and McKinney (Page 62) It is the feedback mechanism that positions the limbs to be able to achieve optimum efficiency. It is a component of movement that has been all but ignored in most traditional training programs until recently. It is highly trainable, especially if it is incorporated as part of a whole program.

It is almost too simple. Perhaps to appreciate proprioception we should look at the extreme case of a stroke victim that is able to return to normal movement patterns. Why can’t an athlete who has all their capacities enhance the quality of their movement by focusing on the same things that the stroke victim has to focus on to get back to function? The key to that is proprioception. We must strive to constantly change proprioceptive demand throughout the training program in order to enhance the quality of movement.

The performance paradigm will serve as a guide to determine how we train all components. It can also serve as a very useful guide to help us to evaluate movement from a slightly different context. It should serve as a guide to be more functional in our approach by emphasizing the timing and sequence of all three components of the paradigm. The synergistic interplay between them will produce the highest quality of movement.

It is very easy to get caught in the trap of measurable strength. How much you can lift or how many foot-pounds of force you can express on a dynamometer are meaningless numbers. Functional training does not depend on measurable strength. Quality of movement, coordination and rhythm are more important. The goal is always to apply the strength that is developed in the actual sport performance. How is the force expressed? Can you produce and reduce the force? Force production is all about acceleration, but often the key to movement efficiency and staying injury free is the ability to decelerate and stabilize in order to position the body to perform efficiently. A good functional training program will work on the interplay between force production, force reduction and stabilization. The end result is functional strength

Thanks for reading, see my next post on ACL and neuromuscular control!!!

TA Physio

prehab not rehab for sport injury prevention
prehab not rehab for sport injury prevention

Kiniesiology Taping Course

KINESIOlOGY TAPING COURSE

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This exciting one day clinical Physiotherapy course will enable participants to:

  • Develop their understanding of the role of Kinesiology taping
  • Develop expertise in the application of Kinesiology Tape for common clinical conditions
  • Become proficient at applying Kinesiology  tape effectively to a variety of regions

 

Venue: Birmingham City Hospital, Dudley Road, Birmingham, B18 7QH

Date: Saturday 16th February 2013 (9 am: 4.30pm)

 

Tutor: Melanie Betts , MSc (Manip Ther); MMACP; MCSP; HPC;

London 2012 Olympic Volunteer Physio, Private Practitioner, World Student Games (1995) and World figure skating championship (1995). Great Britain Swimming Team from 1995-1999. She  was the physiotherapist for the Great Britain Target Shooting Team 2001-2010. These roles took her to Manchester 2002 & Melbourne 2006 Commonwealth Games, and the Athens Olympic Games 2004. She is also a sought after MSc Manual Therapy/ MACP Clinical mentor.

Fee: £95 (Includes all taping materials)

Contact: Gerard Greene, MSc (Manip Ther); MMACP; MCSP; HPC; PgCertEd

Ph: 07968 011832

Email: greenegerard@hotmail.com

Facebook: HarbornePhysio

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Runners Need Gleuts of Steel

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So many peolpe are training and runing over the winter, and thats a great away to get fit or die trying. But to help keep those unwanted injuries at bay,  try these exercises. These exercises help prevent leg injury’s in so many sports and activities, not to mention keeping your posterior nice and perky.

So here they are…

1) This video is a demo of the ‘Crab Walk’

Crab Walk

This video is a demo of the ‘Waltz Walk’

The Waltz

Finally this is a demo of the ‘Pee’d your pants Walk’

The Pee’d Pants

So there we go, a great first attempt at video blogging from Adam Meakins

If you have any questions or comments I would love to here them so please leave me a comment….

.

Thanks for reading and watching

TA Physio

beach running