Exercise Demonstration

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FROM HIGH HEELS TO FLATS

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Don't sacrifice your body for fashion

It is no secret that excessive use of high heels will lead to not only foot and lower leg conditions but it will have a negative impact throughout the whole body. Walking in high heels shifts the natural posture of your spine and creates an increased lumbar lordosis (natural curve in the lower back). It also shifts excess weight into the knees and does not allow your calf muscles to elongate fully back to their natural length, therefore creating a shortened position of the calf muscles over time. Not to mention the changes in the feet from being scrunched and jammed into tiny shoes that are usually quite narrow towards the forefoot.

Some of the common conditions that develop as a result of wearing high heels too often.

Some of the common conditions that develop as a result of wearing high heels too often.

Even Victoria Beckham has hung up her high heels in exchange for more natural footwear.

Even Victoria Beckham has hung up her high heels in exchange for more natural footwear.

More and more celebrities and ladies alike are moving towards flat shoes to save their overall health. Read more about it here. Just disregard the part in the article where Doctors suggest a one or two inch heel. This is rubbish and makes no sense!

I personally cannot remember the last time I found it necessary to put a pair of heels on.

Barefoot is how I spend most of my time these days. I am lucky enough to work in my own studio space where myself and all my clients remove their shoes as they walk in. The best footwear you can have is none at all.

If you are looking to wean yourself off the heels and try to return yourself to a more natural state of being then here are a few suggestions to get the ball rolling:

1. Spend more time barefoot

2. Invest in some comfortable flat footwear that will compliment your usual attire

3. Spend time every day rolling out your feet...instructions can be found here 

4. Find confidence in who you are without feeling you need heels to achieve this

5. Date a shorter guy ;-p

If you need help with your posture or suffer from foot or leg pain, whether or not you are a high heel victim, then we can assess you and design a specific programme that you can carry out at home to move you out of pain.

Ditch the heels today!

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THE IMPORTANCE OF GOING BAREFOOT

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How often do you take your shoes off just to feel the grass between your toes, walk around the house barefoot because you can? My guess is probably not often enough ...

Your feet are incredibly important and were designed to be mobile, otherwise you wouldn't have 26 bones in such a small body part. But feet that sit in shoes all day long (particularly high heels, steel-capped boots or any heavy, high-ankle or thick-soled shoe) are not happy feet. They need to breathe and have the freedom of movement.

Because of the amount of nerve endings found in the feet (more per square centimetre than any other part of the body) , they're your gateway to proprioception (awareness of where your body is in relation to space). So imagine if your feet were stuck in thick-soled, flat shoes all day, not knowing if there was a need to alter your movement due to uneven ground, inclines, declines or changes in temperature. These are all important messages that should be received through your feet, but when they're constricted within shoes, the brain doesn't receive the feedback.

Stiffness in your feet can eventually affect muscles and joints higher up in the kinetic chain, like ankles, knees, hips and spine. Paying attention to and exercising your feet can change pain experiences in other areas of your body...never underestimate the importance of happy, healthy feet! Here are three things you can do to reclaim your feet.

1. Mobilise your feet.

Using a tennis ball, golf ball or a posture pro (as seen in picture), gently apply pressure to the bottom of the foot and roll back and forth along the whole arch, targeting any areas of tenderness. This can be done in sitting or standing. Spend at least one minute working on each foot, if not longer.

2. Get your feet moving.

Though they seem simple, these foot mobility exercises can make a huge difference. Try any of the following:

  • Spread your toes apart, then squeeze them together.

  • Point your toes, then flex.

  • Point your foot up from the ankle, lift it up a few inches and move it side to side, making small circles with your foot one way, and then the other.

If your feet and toes are really stiff and you struggle to connect with them, use your fingers between your toes to help get your feet moving!

3. Take your shoes off.

Spend as much time as you can barefoot. Walking your dog in the park, doing chores around the house, train barefoot in the gym...anything that re-connects your foot with the ground.

Try it! Your feet will thank you. You'll gain more mobility, stability and, if you're someone who suffers from repeated ankle sprains, you'll definitely benefit from a barefoot lifestyle as your ankles are clearly trying to tell you something!

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DYNAMIC DEEP SQUAT

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Following on from our previous post. Here is an example of how you can improve your deep squat by making it more dynamic (adding movement). Try these movements out for up to 30 seconds per movement. 

~ Rocking forwards and backwards.

~ Rocking side to side.

~Rotating one way and then the other.

Slowly you will feel your joints and muscles loosen up and feel more comfortable in the bottom of the squat.

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HOW TO WORK TOWARDS THE DEEP SQUAT

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We all could squat at some stage of our lives. Over time, unfortunately, some of us have lost the ability to get down into a relaxing deep squat. Whether this is due to injury; poor movement habits or sedentary lifestyles.

All is not lost though. It is still possible to train your body to be able to squat again. 

There are many benefits to enabling your deep squat!

Improved hip & ankle mobility / Improved lower back flexibility / Improved abdominal stability.

There are also some common reasons why a deep squat may currently be out of reach:

Tight calves / stiff or immobile ankle joints / stiff hip joints / tight hip musculature / stiff, immobile spinal joints / weak, dysfunctional abs.

There are ways to work around these issues to help you gain your squat back!

When you're able to squat effectively, it crosses over into your daily life and helps you to avoid moving in awkward ways which can avoid a number of potential injuries that otherwise may have occurred. 

Practising the deep squat:

Starting Point Option One With Heel Raise

Starting Point Option One With Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option Two

Starting Point Option Two

Option One:

Using a door handle for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the door, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

 

 

As above, but if it is comfortable enough to do without needing a heel raise assist then use this version.

 

 

 

 

 

 

Option Two:

Using a doorway for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the doorway, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

Half deep squat on doorway regression.jpg

Alternative Depth:

If lowering deep into the squat isn't comfortable at first, then start at a depth that is. 

Take your time with this, slowly build up the amount of time you spend in the squat and then work on the depth. If you're using heel raises then aim to try and slowly wean off them (by having your feet further forward on the raise until you no longer need it) as it gets more comfortable. 

Once you have spent time (and it may take a lot of time, even a year or so) on your deep squat and feel comfortable enough to try without any assistance, start working on an unassisted deep squat.

Last Progression To Full Unassisted Deep Squat

Last Progression To Full Unassisted Deep Squat

This is the final destination of the deep squat journey! This is where you want to try and aim for eventually and then work up time spent in this position.

Once comfortable to do this you can gently rock side to side and forwards and backwards as well as gently twisting either side to try and create more movement through the ankles and hips in this position. Click here for a video demo.

Start your deep squat journey now! I would love to know how you go so feel free to post a pic of where you're at with the squat on our facebook page!

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NO. 4 AND FINAL OF OUR TOP 4 AB EXERCISES: FITBALL OR TRX JACKNIFE AND/OR PIKE

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Jackknife and Pike on a fitball or TRX. A great ab and core exercise for hitting the abs hard!

Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the fourth and final of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

No. 4 in our Top 4 ab exercises

4. TRX or Fitball Jackknife/Pike:
This is really two in one as the pike is a good progression from the Jackknife! 

Using either a fitball or a TRX for the Jackknife.
Hands on floor in a pushup position with shins and ankles on fitball (or feet into TRX straps). Push your hands away from the floor to activate your shoulders, gently push your ankles into the ball and drive your knees towards your elbows. Make sure you brace your core and don't let your pelvis sag down or raise up too much. Keep your shoulders stable so there is no movement through them.

The pike is very similar but instead of bending the knees, keep them straight, push your feet into the fitball or straps and reach your butt towards the ceiling, whilst still pushing your hands away from the ground. Keep your neck neutral, I could probably have tucked my chin in a little bit more in this video. 
Only lift your hips as high as is comfortable. Mine go pretty high but start by getting used to the movement first and making sure you’re moving through your hips and not your lower back.

These are both quite advanced moves so please only attempt if you have relatively good stability and strength.

Otherwise, give it a go! :-)

LEARN HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

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NO. 3 OF OUR TOP 4 AB EXERCISES: STIR THE POT OR A FITBALL PLANK REGRESSION

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Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the third of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

No. 3 in our top 4 ab exercises

3. STIR THE POT:
This is a killer exercise for your abs and core! 
Find a fitball, assume the plank position with a wide stance at the feet to begin with as this will be more manageable at first. Elbows on the ball but aim them to be just underneath the shoulders and about shoulder width apart.
SQUEEZE your gluts, PUSH your elbows into the ball to lift your body away from it. Make sure your butt isn't sticking in the air or lagging towards the ground (think good plank position).

If this is challenging enough then just start with a plank hold and work your way up to achieving 60seconds. Once this is manageable only then attempt the STIR THE POT.

Now you are ready to begin...whilst maintaining as close to zero movement through your torso as possible, gently make small circles with your elbows. Aim for around 6-8reps one way and then repeat the other way. You can then build on the reps as you get stronger or go for time instead. 

This is a great exercise for training your abdominal region to stabilise your pelvis and lower back. If you find your pelvis is rotating with this exercise and you are struggling to control it then maybe go back to the pallof press for a while as it may be a sign that your obliques are not in good working order.

Give it a go and let me know what you think.

LEARN HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

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NO. 2 OF OUR TOP 4 AB EXERCISES: FITBALL ROLLOUT OR TRX ROLLOUT

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Fitball and TRX rollout exercise. A great way to functionally train your abs and improve core stability!

Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the second of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

No. 2 in our top 4 ab exercises

2. ROLLOUTS:

A great way to train your abdominals and work on core stability.

Using either a fitball or a TRX, kneel down, if using a fitball then place your hands on the ball about a foot or two in front of you. If using a TRX then grip the TRX about hip level. Slowly reach out (either rolling the ball out or letting the TRX push forward) whilst locking out your hips (you should feel your gluts & abs engage) so your knees; hips; shoulders are in a straight line. 
Only go as far as you can without feeling any discomfort in your back, if you do, then back off a bit. Don't think you have to rollout all the way, start small and progress. You should be feeling it in your abdominal region. 
Roll out and then back again for 1 rep, see how you go with the reps to determine where to start...don't push it at first though, only do what is comfortable and build on that. I'd suggest holding a good breath on the way out and breathing out as you come back to the start position.

Give it a go! :-)

LEARN HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

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1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS

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A great exercise for oblique function!

As promised from our previous post, here is the first of four of our top abdominal exercises that won't harm your lower back.

Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the first of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

1. PALLOF PRESS:

This is a killer exercise for the OBLIQUES! 

Kneel down side on to either a light powerband or a cable (I would start with 10kg and go from there, this is harder than it looks!). You only need a small amount of tension if using the Powerband. Keep your hips locked out and hold the cable/powerband level with the bottom of your sternum. As you breathe out, extend the arms and lockout the elbows. The band/cable will want to pull you across to the attachment, the aim is to not let it, make sure you don't hold your breath or flex the hips, if you do then back off the band a bit or lower the weight.

Once this is manageable then try hold the arms out for a count of 5 seconds whilst still breathing.

LEARN HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

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WHAT'S IN A SIT-UP?

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A very clever and informative video clip showing the muscles used in sit-ups.

PLEASE NOTE I WOULD NOT RECOMMEND DOING THE FULL SIT-UP VERSION!

So your personal trainer gets you to do sit-ups to "strengthen" your abs and get that six-pack. And you think it's gonna happen...

Think again!

The majority of the population are walking around with dysfunctional abdominal muscles which means that they either have a sequencing problem with the muscles that function to create flexion at the spine and hips or that they have an imbalance in strength/function of these muscles. Or both, which is often the case.

This only leads to one outcome - increased pressure on the lumbar discs

Yip, not a six-pack, not strong abs but more than likely a disc herniation somewhere down the track. It could take weeks/months/years to develop. 

I refuse to let any of my clients do sit-ups and refuse to do them myself for the above reasons. There are multiple exercises out there that are heaps more effective than the sit-up in improving abdominal function/strength and they are 100x safer!

The curl up is an acceptable exercise if only your shoulders leave the ground and you exhale as you crunch, think about drawing your lower ribs towards your pelvis. Don't pull on the back of your neck but just support it loosely with your hands.

Even more ideally, I have my favourite Top 4 abdominal exercises I like to use in order to safely and effectively develop a functional central stability system.

 

 

if you want to LEARN some great functional ab exercises and HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

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SPINAL MOBILITY EXERCISE

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SPINAL MOBILITY EXERCISE

A great movement to help with hip & spine mobility. At moov personal training we use this movement in our classes and find it extremely popular.