Spring into Shape
- 1. SPRING INTO SHAPE!! Kate Senini Physiotherapist www.purephysio.com.au
- 2. GETTING YOU SPRINGING From here….
- 3. To here…
- 4. IT IS ABOUT POSTURE Mobilise Postural & Joint Stiffness • cervical spine • thoracic spine • lumbar spine • ankles
- 5. POSTURE Release Muscle and Other Soft Tissue Tension: • Chest • Lumbar spine • Hip flexors/quads • Calf/achilles
- 6. POSTURE Core Stability Just as a successful team requires a strong performance from each member, core stability requires involvement and correct coordination of a number of players. The following muscles are equally important in core stability: Transverse &rectus abdominus Internal and external obliques Pelvic floor muscles Multifidi and paraspinals Diaphragm
- 7. POSTURE Pelvic & Hip Stability • Gluteus medius&mimimus • Deep Hip Rotators • Adductors
- 8. GLOBAL STRENGTH Develop good strength of lower limbs • Gluteus Maximus • Hip Flexors • Quadriceps • Hamstrings • Calf/tibialis posterior/ peroneals
- 9. INJURY HISTORY Specific areas of weakness need to be addressed… Consider previous injuries: • Back pain & “sciatica” • Muscle tears • Joint Sprains
- 10. KEEPING THE SPRING Muscle TLC We need to look after our muscles as we increase loading & volume • Stretching • Foam Roller • Massage
- 11. KEEPING THE SPRING Maintaining Spinal Mobility We need to monitor our spinal stiffness after a day in the office chair… • Specific mobility exercises • Foam Roller Exercises
- 12. KEEPING THE SPRING Maintaining strength & stability It is important to maintain good core & pelvic stability with good leg strength and good joint stability as part of your program….
- 13. THE GRADUAL BUILD UP OF RUNNING… You need time to develop a strong base: • Activation of deep stability muscles • Strength of bigger global muscles • Endurance of both small stability muscles and bigger global muscles A specific program is very useful in this phase A good coach is invaluable in guidance & teaching Good footwear, clothing, nutrition & hydration are all important factors as well!
- 14. ENJOY THE SPRING INTO SHAPE!
- 15. HOW TO REGAIN FLEXIBILITY 1. Chest & Thoracic (upper back) mobility 2. Hip & Pelvis Mobility 3. Lower Limb Stretching & Mobility
- 16. HOW TO GAIN STABILITY Start by teaching deep abs and adding in pelvic stability & arm dissociation: Progress to standing with deep abs & pelvic stability in functional positions: Progress to Running Specific exercises with underlying deep abdominal stability: