Donate to American Breast Cancer Foundation
|
The New Wave of Balance Training:
See Athleta’s Featured Chi Article here: http://www.athleta.net/chi/2010/04/15/the-new-wave-of-balance-training/
Suzie Cooney • Apr 15th, 2010 • Category: Gym+Training, Tips From a Pro
Now you don’t have to be in Maui to catch this new wave in fitness training, and you don’t have to be a big wave surfer to get the benefits of my new favorite piece of training equipment. But before I reveal this cool new training platform, I want to talk about the importance of preparing your body for anything!
Whether you’re training for your first trail running race or simply want to prevent yourself from any unwelcome stumbles or falls, balance training is an integral part of everyone’s fitness routine—no matter what age or what sport you enjoy.
We’ve all missed a step or have felt our ankle buckle and you say, “Whew, glad I caught that one.” Almost one year ago now, I landed on the bottom step of my home for the millionth time and…. WHAMMO-snap-break-tear. In under 2 seconds, I found myself in the dark at the bottom of the landing searching for my cell phone to call my boyfriend for help. My left ankle and leg were broken, and right leg ligaments torn, which led to two months in a wheelchair.
You would think that as a fitness professional and athlete, I’d be ready for anything. The one element I did not mention was that the landing was completely dark so my brain had no awareness of what to do when I hit the bottom. I’m positive had I been able to see my landing I may have had a better chance at recovery.
We rely on our senses more than we realize. Our senses tell our body where our limbs are at all times. If our joints are not strong or flexible enough to react to our environment, it can result in down time or, worse yet, a serious injury. In my case, my eyes could not assist me to help assess and catch my fall. So part of balance training is actually brain training to navigate your body safely through any obstacles that may come in your path.
BALANCE TRAINING EXERCISES & EQUIPMENT
Balance training can be as simple as standing on one leg or as exciting as feeling what it would be like to surf or try the new craze of stand up paddling! My clients can’t wait to hop aboard a surf board or a stand up paddle board with me and practice surfing down the line, but more importantly working on improving their balance—and they don’t even get wet!
There’s quite a few balance training devices that will progress you safely, so best to start out simply. Part of my evaluation for every client involves balance testing. It’s quite a surprise to learn about your own balance, and which leg may be more dominant than the other. I achieve this with a simple piece of hard dense foam roller cut in half. I test all planes of motion with the progression of two legs (stable) to one leg (less stable).
As a client progresses with me, then it’s time to introduce the Giganté! You don’t have to know how to surf or stand up paddle. The Giganté (the first “G” is pronounced with an “h”), made by Indo Board, is a giant inflatable disc that allows for a new way to have fun and improve your balance. It gets all the small muscles that support the hip, knees and ankles to work together while you balance on a four-way rubber platform! And of course, all the while your core is working hard to center and ground you.
Here I’ve got two Gigantés inflated halfway (about 6 inches) with the nubby side up under a longer stand up paddle board. I use the paddle to assist me up to the board and then to mimic my paddling motions. I can also add a weighted body bar. Your ankles and feet may get a little fatigued from tension the first couple of times, but as your brain begins to register the information and send it back to the muscles and nerves that assist you in your balance challenge, each time you get better, stronger and more confident each time!
PROGRESSIVE CHALLENGE
Balance training, as mentioned earlier, should follow a safe progression. For more challenge, the progression is to remove one Giganté disc, grab a smaller board and increase the inflation of the disc (the disc easily inflates by blowing it up like a beach ball after you remove the pin). Now we’re ready for more action and our balance challenge just got more interesting!
The disc is now inflated up to its max of 12 inches tall. This disc is so sensitive to my every movement—it feels like it’s reading my mind. I need to keep my upper body and feet loose and maintain good posture. As I begin to paddle, the board responds like I was surfing in more intense conditions. Fitness training was never so much fun. My legs also get a great workout!
With the Giganté, I will also sit on it and try to keep my body balanced on it that way—an excellent core workout at the same time. You can also simply lay down on it in a prone position with your arms extended above your head like Superman (or woman)! This is really an amazing test of core strength and balance, and is sure to make you giggle while you wiggle! By squeezing your glutes and legs together behind you, feet off ground and lifting your chest while keeping your head down, you’ll find your center balance point—or what I like to call the sweet spot. Wow, simply amazing.
One thing I’d like to mention: While starting any balance program or exercise, practice your exercise of choice without looking down. That’s not to say don’t look where your feet go for proper placement and body alignment, but in this case, I want to look down the wave or where I’m going. It’s easier on the brain and your performance will improve dramatically. You can also practice your balance moves in front of a long mirror, which I find very helpful.
Make balance training a part of your fitness routines and you’ll be ready for anything!
Aloha! Suzie Cooney, CPT
Suzie Trains Maui http://www.suzietrainsmaui.com also check out: http://www.suziemodelsmaui.com
Call me today if I can help you get in the shape of your life! I am also virtual training with SKYPE. You can be strong on and off the water!
808.283.2121
For Media Bookings: contact:  Laster-Heathman Media : 415-999-1944 e: diane@lasterheathmanmedia.com
 Aloha and Merry Christmas! As we approach the New Year, it’s time for many of us to take special inventory of family, life and our own personal health. I am so thankful for being on Maui and to stand up paddle or surf on Christmas; a tradition in my house!
Not everyone is as lucky to live in Maui, eat fresh fish, and simply enjoy the natural healthy lifestyle that surrounds us. But even if you are in the coldest place in the world, you can embrace health even in the simplest ways:
1. Make YOU a priority each and every day to exercise or do an activity you enjoy.
2.Embrace your life as it is today, and strive hard to make everlasting healthy lifestyle choices. Surround yourself with people that challenge you, inspire you and believe in you. It really makes a difference! I like to surf or do sports with people that are pretty aggressive. It keeps me on my toes and makes me a better surfer. I also have several mentors that act as my compass. Who is your compass?
3. Look in the mirror and like what you see. Having a healthy body image and loving yourself inside and out is contagious and I think very attractive.
People with negative body images have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem and obsessions with weight loss.
I often come across training clients who have a vision of how they want to see themselves vs. who they really are and how their bodies are made. Genetics, medical conditions and other physiological factors play a role in how our bodies take shape.
4. Forget New Years resolutions…. they don’t work. Chunk it down and be realistic with your fitness goals. People expect not to keep their resolutions so it’s almost self defeating. Treat your goals as a process or journey. Reward yourself with a new workout top, new surf board, or whatever makes you happy!
Lastly, reflect back and see where you are now and where you want to go; in life, love and health.
Wishing you all that you love to come your way. Be strong in every step you take. Try something new!
Happy Holidays,
Suzie www.suzietrainsmaui.com
 Photos by Simone Reddingius :http://www.flickr.com/photos/by-simone/
Aloha, I’d like to introduce Clay Everline MD, a new Maui resident and Board Certified in Sports Medicine and Internal Medicine. He has so kindly offered to share his expertise in all realms of sports medicine with Suzie Trains Maui. He is a true waterman and our Team Physician supporting the event. Thanks Clay for your contribution!
Suzie
Iliotibial band (ITB) syndrome is an overuse problem that is often seen in bicyclists, runners, and long-distance walkers. Personally, it has been noted while Backcountry Skiing and Stand-Up Paddling (SUP). Many people ask me what causes pain on the outside of the knee just above the knee joint. It is ITB syndrome and it can be problematic. The discomfort may be so intense as to discourage you from participating in the often long and rewarding sessions of SUP and other endeavors. So what can be done about it?
Ice massage is one of the best initial therapies for ITB syndrome. Hold a cube of ice in a napkin and massage the inflamed area until the cube has melted. It could take up to 20 minutes. Do this 1-2 times daily. A Cho-Pat strap or similar compression tape may prevent overstretching and inflammation, but ultimately it comes down to adjusting biomechanics and muscle balance. The following exercises should help as well:
- Iliotibial band stretch: Standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
- Iliotibial band stretch: Side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
- Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs and repeat the exercise 3 times. Do this several times each day.
- Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
- Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
- Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 2 feet away from the wall and a shoulder’s width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back upright, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 3 sets of 10.
- Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
- Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end of the tubing and close it in a door.
- Stand facing the door on the leg without tubing and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move the leg with the tubing straight back behind you. Do 3 sets of 10.
- Turn 90 degrees so the leg without tubing is closest to the door. Move the leg with tubing away from your body. Do 3 sets of 10.
- Turn 90 degrees again so your back is to the door. Move the leg with tubing straight out in front of you. Do 3 sets of 10.
- Turn your body 90 degrees again so the leg with tubing is closest to the door. Move the leg with tubing across your body. Do 3 sets of 10.
Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on an Indo Board with Flo-cushion while you move the leg with tubing.
- Iliotibial band stretch: Side-bending: Cross one leg in front of the other leg and lean in the opposite direction from the front leg. Reach the arm on the side of the back leg over your head while you do this. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times and then switch legs and repeat the exercise. This exercise can be made even more challenging by standing on an Indo Board with the IndoFlo-cushion
- Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10 repetitions. This works the hip abductors that stabilize the iliotibial band.
Your doctor may also prescribe an anti-inflammatory. Piroxicam has been shown in the Sports Medicine literature to speed sprain and strain healing times, but there is still controversy. If you have any reservations, stick with the exercises and maintain good posture. Surgery is very rarely necessary. Should you have any questions, email me through my websites: www.everlinemd.com or www.boardsportsdoc.com. Be well!
Clayton Everline MD, DMO, CSCS
Board Certified in Sports Medicine and Internal Medicine
Clinical Assistant Professor of Orthopaedic Surgery
Seton Hall University School of Health and Medical Sciences
The Waves of Health (www.thewavesofhealth.org)
Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.
The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise.
A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance. There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.
Assume the traditional core position:
Start in the plank position with your forearms and toes on the board. Avoid clasping hands together
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Draw in your belly button to the front of your spine
Your head is relaxed in a neutral position and you should be looking at the board.
Hold this position for 10 – 60 seconds to start
Keep breathing then lift one leg as your progression.
Hey if you fall off it’s just water! Have some fun.
If you have any questions about the above exercise feel free to contact me: Suzie@SuzieTrainsMaui.com
Also check out my training site for more tips: www.suzietrainsmaui.com/blog
Looking forward to meeting you at the event! Don’t forget to register. www.standuppaddlingfitness.com
Practice your planks!
Aloha, Suzie
Stand up paddling or SUP is a fun way to get in shape. It does require a little upper and lower body strength and really targets your core muscles. Here are a few exercises for you to try to improve your upper and lower body endurance:
1.Leg Squats:
Imagine sitting in a chair, keep heels on ground, look straight ahead. As you come up for the next rep, keep knees slight bent to avoid locking them. Do about 2 sets of 10-15 reps.
 Leg Squat
2. Shoulder/Front Alternating Arm Lateral and Side Raises:
If you’re just starting out, start with lighter weights and work your way up to heavier ones. You don’t want to compromise good form. If you start to struggle a little bit on that last rep, try to avoid any swinging motion of the body. Stand with soft or slightly bent knees, posture up and shoulder back. At a decent tempo, raise right arm just up to your chin, left arm, then to the side. Attempt 2 sets 10 -15 reps
 Alt arms front raises  Lateral side raises
3. Regular and knee bent pushups:
Pushups don’t have to be hard, so don’t avoid them because they are very good for your upper body strength to help you to your feet faster. You will get stronger if you do them everyday. Remember breath out as you come up, don’t lock the elbows, keep your head in a nuetural position. Avoid doing a “head” push up which is cheating – bring your butt down as you lower your body. Wider shoulders target more chest, hands closer into body targets more triceps.
 Pushups
4. Core Plank:
Your core is heavily worked when you stand up paddle. Another reason to SUP! The basic core plank challenges all your deep floor pelvic muscles radiating outward towards your lower spine, abs and glutes. Remember to draw in your belly button in front of your spine, keep your head and bum down, and keep breathing. Avoid grasping your hands in front of you. Time yourself – 15, 30 – 60 seconds! To advance this move, raise the rear leg, hold for 15 seconds, then switch.
 Start Core Plank Position
 Advanced Core Plank
These should be a great start for anyone who wants to be stronger for the sport of stand up paddling.
If you have any questions about these exercises, contact:
Suzie Cooney, CPT
|
|
