By
Amy Backer
The practice of corrective exercise is gaining in popularity as more people refuse to let physical limitations stop them from being in shape. Even fitness students are beginning to appreciate that having success with their ultimate fitness goal should require some individualized corrective routines--this can mean going one step backward so that they able to move ahead. Pilates instructors can teach these routines and other calisthenics exercises and to students.
The practice of corrective exercise is gaining in popularity as more people refuse to let physical limitations stop them from being in shape. Even fitness students are beginning to appreciate that having success with their ultimate fitness goal should require some individualized corrective routines--this can mean going one step backward so that they able to move ahead. Pilates instructors can teach these routines and other calisthenics exercises and to students.
What
are the fundamental, corrective exercises? Below are three well-known
exercises, with details as to how the can be created and how they are
relevant to helping students have improved mobility and functionality.
Make sure to remain within your range of ability when working with
students who just have surgery, a recent injury or other physical
limitations. Whenever it is necessary, refer students to a doctor or
physical therapist.
Exercise #1: Foam Roller for Gluteus
Self massage can be performed with a foam roller and it can be a great way to release tightness and muscles tension. The more time we spend sitting our entire day in a chair, the less time we move the hips as nature had originally intended. one of the consequences of sitting all day in a chair is that the back hip and gluteal muscles gets used improperly--some areas of the body are atrophy while other are overworked. The best solution to this atrophy is to use a foam roller on the gluts. This action can rejuvenate this area and help it remain in alignment.
How to Do It: Sit on the foam roller with one ankle balanced on the opposite knee. Roll weight onto the buttock that's on the same side of the body as the lifted leg and apply pressure to any sore spots in that buttock. Have clients perform this exercise once per day for 1-2 minutes each side.
Corrective Exercise #2: Rotated Hip Flexor Pose
Hip flexor poses are especially critical in corrective-exercise routines because of the inordinate amount of just being in a chair. Opening the hips can create less forward pull on the spine, which can reduce the likelihood of a spinal condition called lumbar lordosis (which is often a reason that many people experience back pain).
How to Do this Corrective Exercise: Come down kneeling on one knee with the other leg in front for stability. Tuck the hip under, using the gluts and abs to help with the pose. Lift the same arm as the kneeling leg to help have a bigger hip flexor stretch. Hug yourself around your arms, and rotate onto the front leg. Hold this pose for almost 30 seconds and repeat 4-6 times on each side.
Exercise #1: Foam Roller for Gluteus
Self massage can be performed with a foam roller and it can be a great way to release tightness and muscles tension. The more time we spend sitting our entire day in a chair, the less time we move the hips as nature had originally intended. one of the consequences of sitting all day in a chair is that the back hip and gluteal muscles gets used improperly--some areas of the body are atrophy while other are overworked. The best solution to this atrophy is to use a foam roller on the gluts. This action can rejuvenate this area and help it remain in alignment.
How to Do It: Sit on the foam roller with one ankle balanced on the opposite knee. Roll weight onto the buttock that's on the same side of the body as the lifted leg and apply pressure to any sore spots in that buttock. Have clients perform this exercise once per day for 1-2 minutes each side.
Corrective Exercise #2: Rotated Hip Flexor Pose
Hip flexor poses are especially critical in corrective-exercise routines because of the inordinate amount of just being in a chair. Opening the hips can create less forward pull on the spine, which can reduce the likelihood of a spinal condition called lumbar lordosis (which is often a reason that many people experience back pain).
How to Do this Corrective Exercise: Come down kneeling on one knee with the other leg in front for stability. Tuck the hip under, using the gluts and abs to help with the pose. Lift the same arm as the kneeling leg to help have a bigger hip flexor stretch. Hug yourself around your arms, and rotate onto the front leg. Hold this pose for almost 30 seconds and repeat 4-6 times on each side.
Amy Backer teaches main line strength training, main line exercise classes in the Philadelphia Metro Area.
Article Source:
http://EzineArticles.com/?expert=Amy_Backer
