He is from Switzerland and has achieved in sport, business and has a lovely family. Now in his 70’s Rolf comes to the gym with one thing in mind – to exercise as hard as he can and go home feeling like he is a step healthier. He monitors his health with a fitbit – keeping a steady eye on weight, energy and sleep, whilst still enjoying a very social life. Generally he works within the perimeters of our advice and avoids injury, sometimes he needs reminding, but he always gives as much as he has to give.
Rolf was a middle distance runner in Switzerland in his 20’s, achieving record times. He still attacks his work outs with enthusiasm and vigour – obviously with the occasional off day(!!) knowing what it takes to keep strong and mobile, and active.
It has been a wonderful experience – I work with Rolf with two colleagues from New Energy Fitness (where I am based), making this a really rewarding all around approach. Anything in life gets repetitive with the same people and no one can offer everything. We have a really great team who offer many different angles to health and fitness and whilst I would say I have most bases covered as a Coach I would also say that from the client perspective, having advice from a variety of people who are on the same page often excites more to get much better results. Rocky offers him a different and fun way to keep cardio fitness, Helen opens the door to a dynamic way of training, with many compound exercises that challenge the brain and co-ordination, whilst I continue to pursue the journey of postural correctness and a huge emphasis on alignment, trying to rid of pain and avoid injury – always aiming for better technique in the full ange of motion exercises that we are aiming to do.
The best approach is often a multifaceted approach – when more than one person is saying the same thing in a different way and through a different avenue it is much easier to understand the importance of change and much easier to adopt it. It is wonderful to find like minded people to work with and be able to have such amazing results. Also by working on alignment, mobility, agility and strength one avoids the necessity for massage, physio etc keeping motivation high because one is keeping pain at bay.
It has been truly amazing to work with Sarah. She came to me in Jan 2016. She was in a place of massive frustration of where to go. The route that she had found available to her was constantly giving her the excuse that of course she was finding balance difficult – she had MS (Multiple Sclerosis – Click here to find out more about MS)
We decided to take the approach that Sarah was a client who had essentially had bed rest for a number of years and so had lost strength. She had had hip surgery to add to the complications and had not been given proper rehabilitation because there was always a concern of her MS – A confusion as to what was caused by the MS and what was from the surgery. We have worked together with regular training sessions often twice a week to regain strength and to rewire the neurology and firing order of her muscles. We have broken down every day moves into tiny bite sized pieces and have then built it all back up again. In 2016 Sarah would use a wheel chair if any sort of distance was to be covered. Now … I don’t think she even knows where her wheel chair is. We have gone back to two sticks to encourage her to be straighter and to stand tall and weight bear more evenly. She was getting all sorts of aches and pains in her lower back and we don’t seem to get that any more. Her neck has grumbled a bit lately, but that is something we are working on because she is still not functioning quite straight enough and is still not as mobile in rotation and as stable in her hip as we would like.
I am sharing a video here of her progress over the last few years. If you look at the walking style you will see the improvement.
Diseases like MS are not to be bowed down to. We need to fight and stay strong physically and mentally. Sarah’s strength is herself, and her resilience and her determination to be constantly improving. She practices and practices what we work on – she is the one who does all the work I am just the guide.
The root cause of many people’s lower back pain and other health problems could be down to tight hip flexors.
The impact the hips have on the whole body was never totally clear to me until I trained as a biomechanist and started to understand the relationship between the hips and the body.
Tight or locked hip flexors can be caused from an instability or a rigidity in the pelvis and a lack of ability or understanding to hold it in a neutral position. This can contribute to the following problems:
Joint pain in legs, lower back and hips
discomfort when walking
Discomfort in knees from a lack of movement in hips which then causes body to spin and compensate to balance from knees
Bad posture and inability to stand tall
Aching when sleeping and lying down
Lack of energy in day to day life
Lack of strength and explosiveness in sport
Anxiety from discomfort
Do you find it surprising that all of this might be simply caused by this one tight muscle?
Many people suffer from tight or locked hip flexors, especially those who sit for hours each day, but few realize the impact on your whole body. Sitting for hours on end in simply in the same seat, and especially if not keeping the pelvis vertical, causes a strain on the hip area and lower back. There is excessive weight in one position which pulls on the muscles and ligaments and creates a pressure on the cartilage in a particular angle. Lack of movement brings along a restricted circulation – or a transfer of fresh nutrients to and removal of toxins from the area, which also causes a lack of lubrication so when one does get up to move there is a feeling of stiffness, which in turn can therefore be abrasive and cause wear and tear.
We are designed to move. And to highlight – everything moving up and down the body flows through the hips. They help to support the strength and health of your entire body.
HIP FLEXORS ARE THE BODY’S MOST POWERFUL, PRIMAL MUSCLE… … they need training and stretching
For more information please contact me on email@example.com
It is all very well to correct our straightness and our posture in a controlled gym environment but what we really need to be doing is correct it in al the actions and things we do in life. This is where a static biomechanics assessment is invaluable – take a look from head to toe at the body and look at alignment, tightness, locked up areas and work out where the issues are and work out how to release and strengthen.
Cold water and ice baths, otherwise known as cold water immersion or “cryotherapy,” is a popular technique among amateur and professional athletes, as it is thought to help reduce muscle inflammation and pain after exercise, as well as speed recovery time.
For more click here – http://www.palmahealth.com/coldwaterimmersion.html