On Friday 18th January, I had the privilege of speaking at the 2019 Shaping Portsmouth Conference held at Portsmouth Guildhall. A huge thank you Stef for the opportunity and to everybody present for the kind reception. Here’s a transcript of the talk….
The shoulder press is an upper body exercise which has many variations to work the muscles which stabilise the shoulder. It can also be used with other movements to create more of a cardio exercise. As always, correct technique for the shoulder press is important to avoid injury, when executed correctly, it can be a great tool for improving shoulder stability.
The ball slam is a great cardio exercise which incorporates numerous aspects of different compound exercises such as the squat and press. It’s an easy exercise to progress as the weight can be changed or the movement can be smaller.
The squat is a compound exercise, meaning it works multiple muscle groups at the same time. Although it is a basic movement, used all the time in every-day life, there are a number of common mistakes which people make in the gym which can increase risk of injury, pay particular attention to the key technique points.
The plank is a great whole body exercise which specifically targets the core. It is simple, effective and requires no equipment. The plank is also the starting point for a lot of different exercises work the core – meaning no two planks need be the same!
Press-ups are a great bodyweight exercise to improve upper body and core strength. When performed correctly they strengthen shoulder stability and can help prevent injury. However, poor form during a press-up can increase the risk of shoulder injury and lower back pain.
The single leg deadlift is ideal for improving lower limb strength and single leg stability as well as working the back and core muscles. This is a more challenging exercise and it is important to ensure correct technique.
The Bulgarian Split Squat, also known as the “rear-foot elevated split squat”, is a great exercise to help build single-leg strength. This exercise specifically targets the glutes, hamstrings and quads as well as working the core muscles to maintain balance.
The deadbug is a great exercise to improve core strength and stability whilst placing minimal stress on the lower back. There are a number of progressions and regressions, meaning this is an exercise which can be suitable for everyone.
Lower back pain is thought to affect up to 70% of adults. The majority of these cases are classified as non-specific as the mechanism of the pain is unknown. The spine is supported by a large number of muscles, the key groups being those of the glutes and core. These muscles, along with many others, work together to maintain posture and if one, or more, of these muscles are weak, it can lead to poor alignment of the spine and pain. In this post, we will discuss why muscle balance is important and what exercises can help activate and strengthen the key muscles of the back.
Watch as Sports Therapist and Personal Trainer Hollie Charles puts Bognor Regis Town footballer Chad through his paces. Chad suffered a posterior cruciate ligament injury in his right knee on New Year’s Day. He has excelled through rehabilitation into the final stage which covers change of direction and advanced plyometrics. He’s looking good to return to training for pre-season and full contact by the start of the season just 8 months after suffering the injury.
Well done to Chad and Hollie for the hard work and successful rehabilitation.
If jumping onto a higher box results in poor landing mechanics, you are likely to do more harm than good. Poor landing technique does not translate to real life or real world sporting situations without increasing the risk of injury. If you need to pull your knees up towards your chest to prevent your feet hitting the edge of the box, you are likely to find yourself collapsing forwards once contact has been made with the box. This is not effective training. Instead, you’re training poor posture and forceful deep hip flexion.
Recovering completely from a shoulder injury can be a lengthy process. The shoulder moves in many different ways and the rotator cuff is responsible for controlling these movements.
Muscle activation and correct movement patterns are vital in the early to intermediate stages. Then, during the later stages, it is important to strengthen the rotator cuff muscles throughout range of motion, particularly the diagonal patterns.
Cooling down tends to be skipped more often than warm-ups; however, it is equally important. Cooling down allows the body to regulate heart rate, blood pressure and temperature back to resting levels and promotes muscle recovery.