The importance of “Recoil”

The importance of “Recoil”

Recoil is an interesting concept.  Do we need muscle strength?  Maybe our bodies move in fact through stretch and release – through recoil.  In golf, cricket, tennis to even handball player would we be able to throw the ball as far if we just had strong arm muscles but no body tension?

Recoil will only work if the trunk is stable and in correct alignment and posture in order to “winde the body up” in rotation or stretch so when released it can spring back to create power and movement.

Animals in the wild do this all the time.  Look at the cheetah – he lands with his back feet way under him and then he pushes off and fires his body like a catapult over the top of his legs and stretches out to as long as he can be and then releases the stretch and his feet come back through under him again.

 

There are hundreds of examples if this with other animals

 

In order to get the most power out of our bodies we need to do the same.  We either stretch in one plan or in rotation.  We need to hold the core strong and in good alignment in order to create maximum stretch in length and in tension. Just like the animals, as the runner’s leg hits the ground and the gluteus muscles pull the body forwards and over the foot, if the core stays strong and straight and the foot remains in contact with the floor creating maximum stretch down the front of the leg, hip and body, then the athlete simply picks the foot off the floor and flicks it up behind and in the process the muscles down the front of the body will contract and pull the leg forwards and through and so running becomes effortless.  When the body is not held strong and hunches over or bends at the waist, then running is an effort and leg strength is needed to push the body forwards through a bending and straightening of the knee, the knee then gets a lot of wear and tear, as does the spine, due to a lot of bending, becoming weakened and loads on the front and back edge of the discs creating more movement which can lead to irritation of the nerves at the facet joints plus due to excessive movement the discs degenerate and wear down causing even more likelihood for irritation of the nerves.  When nerves are irritated they cause pain either at the site or along the length of the nerve – sciatic pain is a good example of this.

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Other sports such as golf and tennis are great examples of rotation and how if we corkscrew the body around we then can let go of the turn and the torso will spin back to its neutral position creating power.  For example the serve in tennis, general shots like forehand, the golf swing etc all demonstrate that when a large back swing is used it will project the ball with more power.

 

We learn as we grow and develop that if we can really stretch we can be more powerful.  Here are some wonderful pictures of Thaïs Brûlé, a young handball player in France – really getting good height and great power as she stretches her hand away from her toes.  If she were to simply jump up and then throw she would get no where near the throwing power and accuracy, her play looks light and strong.

 

For more information on how to work on posture and core strength plus to have an assessment to look at your alignment please contact us on 07748560077.

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“I want to thank you for the significant contribution you have made to my and my family’s life over the last year.”

Screen Shot 2016-07-21 at 10.58.51“I want to thank you for the significant contribution you have made to my and my family’s life over the last year. I am looking forward to keeping up this level of flexibility, strength and ph
ysical confidence. I am absolutely sure that if it had not been for your input, I would not be in the significantly improved physical state I am in now.  In case you need reminding, you are incredibly good at your job and I am so grateful and happy that our paths crossed, albeit for a second time!

This is an excerpt from a lovely client of mine – Emily Davidson.

Emily is an avid sailor and came to me a year or so ago after having had intensive physio for a back issue.  She had had a herniated disc in her late teens and has had a partial discectomy, way back then.  A year ago this was bothering her again, and led her to further scans and pain management etc, and a fear that she would not be able to achieve the family goal of sailing off into the sunset on their yacht was causing concern.  Anyway the decision was not to operate, but to learn to manage this – her journey started with some physio and then we looked at her posture and the way she moved in life and around the yacht, which led to a year of hard work.  The journey was probably helped by the knowledge that I have of sailing and the conditions that she is likely to encounter out there, a huge part of many peoples journey is regaining the “belief that they can do it”.

So here we are she has reached her goal and has now set sail for an amazing adventure with her husband Tom and two kids aged 7 and 5.

Sugar Tax in South Africa….Already came into the UK in March …

Awesome – finally a sugar tax …. and in South Africa – a country that produces sugar that is at risk for being accused of upsetting a national trade.

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Click here for more information

Several interesting articles click here for more:

 

Britain is not doing so well on Sugar intake, but we have already taken steps to tax soft drinks – currently running 3rd after Mexico and USA!! SA is the country to implement the tax and of these listed it is at the bottom! Click here for more

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Sugar is one of the main sources of fuel for bacteria and disease aside from the fact that it is the main contributor to obesity and all its side effects.

FACT: You cannot reduce fat/obesity by exercise alone, but you can by dietary intake – you have to watch what you eat to stay healthy.  Exercise keeps you fit and strong, nutrition keeps the balance of fuel right.

How are you going to get your horse fit?

How are you going to get your horse fit?

I was asked this question when I bought a new horse in July and was planning on hunting it 3 months after settling him into his new home.

“How are you going to get him fit?”  ….. How would I get a human fit I thought.  I would write a training diary and regime and use the heart rate as a gauge as to how fit the animal was.

On looking into this I realised horses and humans are animals and whilst having the obvious differences they are essential muscle, fat, bones, organs and water.  They need the same dietary requirements of protein, fats and carbohydrates for the same things.  Food sources are different obviously.  But we can learn a lot about ourselves form our furry neighbours – we find similar things too much as well – sugar, starch and fats … should be in limited supply.  Protein – the big question is always how much because we have to get rid of what we don’t need which is where it taxes the system.

So on the exercise – how do I know how puffed he is – the perceived rate of exertion with humans is about talking to the client and seeing how fatigued they are.  I can look at his demeanour or see how much puffing he is doing, but to really know I need a Heart Rate monitor, then I can see when he is getting anxious, when he is tired, what he looks like when he is concerned – I can learn my horse much quicker.Screen Shot 2015-12-04 at 16.48.11 So I spoke to a contact at “Polar”,  we use their equipment in the gym.  They have two different types of monitor, a belt like us – but this is actually quite hard to use with a girth and saddle oScreen Shot 2015-12-10 at 14.34.14r even a lunge roller.  So they have devised a system with just sensors which you poke under the girth.  I have yet to try that, but have definitely learnt the merits from using this equipment so far and can now make my training more meaningful and more specific.

For more info google “Equine Heart Rate monitors”, for use and how to etc.

Horse and Hounds Article on Posture and how it can help you and your horse….

“Strengthening from the core … a study has shown that an unmounted rider core fitness program can improve rider symmetry and equine welfare.”Horse and Hound copy

Finally a proper study shows the importance of posture and rider core fitness work on the ground is important to improve riding posture and the posture and wellbeing of the horse.  Something I have bee saying for months.  How sitting up straight is going to help your horses performance and ability to carry himself proper.  Read more in the “Horse and Hounds” magazine, page 8, 29th Oct 2015.

Such a relief to feel the world wake up!!

Watch this space – classes soon to start …

Sunday Times …. endorses Biomechanics Coaching and GOOD POSTURE as a necessity

“In every exercise if you don’t start from a good postural position you won’t achieve optimum strength, you may use the wrong muscles and eventually something in your body will give” … 

The Sunday Times on 1st Nov 2015 endorses the necessity to have correct posture before getting in to an exercise regime and in order to correct injury and rehab in a better more productive way.Sunday TImes mag

It is everywhere – the recent Horse and Hound has an article saying the same thing reinforcing many of my comments on the Biospheric Performance Equestrian page about our posture and how it effects our horses back and posture too. 

In brief if you can’t read this article it says there is little point in training without looking at posture and doing a proper postural assessment because you firstly won’t achieve the results you desire and second eventually you will hurt yourself.

Donna tells her story of what she achieved after 10 months ….

Donna came to work with me about 2 years ago initially, but then life got a bit on top of her and she had a break for about 6 months.  She came back to me in Jan 2015.  Hear her incredible story in just 10 months how she has changed her life….