This article is designed to help you to identify some of the movement challenges presented to you by your clients and to give you some creative tools and strategies for developing a correct and safe training plan.

Identifying Movement Limitations through Screening

Prior to starting a personal training session with a client, it is important to observe and assess any movement limitations that they may have.

Developing a systematic approach to screening clients through movement and determining the limitations that a specific joint complex may have in relation to the acceptable ranges, will help to create a corrective strategy and training plan.

Understanding How We Move

Interestingly we may refer to a client’s movement goals, exercise history and bio mechanical abilities before we make the assumption of how an individual moves.

To get a greater understanding of human beings, we must be aware of how the body moves in a three dimensional space.

Triangulation is a concept patented by Physical Therapist Gary Gray.

This refers to movement within a three dimensional space which creates three aspects of motion - Tri - and the angulations which are:

• Direction. Refers to the Plane of Motion i.e. Sagittal (forward and back), Frontal (side to side) and Transverse (rotational).

• Height. Refers to the movement created either from the ground, the base of an object or from directly above. For example when a client is performing a balance reach with the arm as the driver, we can give the instruction of reaching “knee height”, chest height”, shoulder height”, or “above head height”.

• Distance. Refers to how far away from the base the movement is.

How to Identify A Client’s “Real” Movement

During my earlier days as a personal trainer I was so focused on emphasising correct posture, alignment and learned cuing, that I sometimes missed what the “Real” movement was.

Real movements are typically movements that we don’t think about, we just do them. Examples of Real movements could be:

• Bending down to tie a shoelace
• Opening a door

So in relating this to your session, the way to identify a client’s Real movement is to do this subconsciously.

How to Achieve A Desired Movement Subconsciously

To achieve a desired movement subconsciously with a client, we can employ the use of an external objective.

Example 1 – The Lunge

While asking a client to perform a lunge you may notice that the client is showing limited right hip adduction. This may draw you to ‘consciously’ cue more hip adduction.

However beware – this strategy could potentially lead to more compensatory patterns developing. Why? Because the focus of performing a lunge is drawn solely on adducting the hip, the surrounding joints and movement may be affected when intense focus is placed on correcting the imbalance.

Instead, you could invite the client to perform the same anterior lunge however this time – rather than mentioning the adduction of the right hip – instead give them an external objective to focus on.

For example instruct them to drive the right hand, left and laterally over the head to address the right hip imbalance.

Other objectives could also be employed if your client presented a multitude of imbalances.

Example 2 – The Squat

Another example we could look at is the Squat, possibly the most talked about and written about exercise in the industry.

Initially when you ask a client to perform a squat, observation takes place with the client’s range of motion and execution of the exercise.

The client may present limitations in the range of movement in the ankle and hip complex. Commonly these may be represented by a heel lift and excessive forward lean. Naturally “conscious” cuing is considered to address these imbalances by asking the client to “maintain a lift through the chest”, or by reducing the depth of the squat, just to name a couple.

Another option to consider is to employ an external objective for the client to focus on.

For example when the client is performing the squat, ask them to reach with two hands anteriorly at a vercality of chest height with a distance of full range.

The client initiates the squat with their arms in this position, lowering into the squat until their arms come in contact with a dowel rod that will be holding below their outstretched arms. This way you can control the quality, depth and success of the squat executed.

Summary

There are many reasons why a subconscious strategy is of benefit when screening and training your client, but for me I have found that the carry-over from a subconscious level into normal movement has been instant and long lasting.

Clients have shown improvements in decreasing pain, functional limitations and sporting performance. Interestingly enough, it also provides the trainer with a blank canvas on which to become creative with their program design.

So good luck and have fun getting creative!

References

1. Gary G & Tiberio Functional Video Digest
2. Myers T.(2004) Anatomy Trains Churchill Livingstone

Dean Quirke
Dean is a NLP & Transformational Coach, CHEK Exercise Coach, GRAVITYPost-rehab Trainer and specialises in corrective exercise, injury prevention, weight management and special populations. Based out of Sydney, Dean’s passions lie within Movement and Rehabilitation, which has led him on an incredible journey of self discovery and education. Having sought out some of the fore ward thinkers and innovative educators of our time, he has discovered that there is great need and a requirement to be open-minded and adaptable in order to be successful in this field. Dean likes to work with people that want to improve their lives on all levels but are just missing the one thing to make it happen…the tools! Getting results in a structured progressive manner is the key to his success.

“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw

Black-eyed Peas with Carrot and Onion 

According to ancient folklore, eating black-eyed peas on New Years Day brings good luck and prosperity for the year ahead!

Be part of this tradition today as we celebrate the start of 2011 and enjoy our healthy wholefood recipe below.  Black-eyed peas are nutritionally dense, providing high levels of calcium, folate and vitamin A.

Serve this nourishing dish with sautéed cabbage and brown rice, which are also thought to bring luck at the start of a New Year.  May all your dreams come true in 2011!

Ingredients:

• 2 cups black-eyed Peas, cooked*
• 1 onion, diced
• 1 carrot, diced
• 1 cup of filtered water
• 1 TBSP olive oil
• 1 TBSP grated ginger
• ½ tsp cumin
• ¼ tsp cayenne pepper
• 2 TBSP umeboshi plum vinegar (optional)
• Sea salt to taste
• Fresh parsley to garnish

 If using uncooked beans, simmer 1 cup of dried beans in 2-3 cups of water for 1 hour then continue with recipe.  

Heat oil in pot on a low heat. Sauté onion with salt until transparent. Add carrot, ginger, cumin, cayenne pepper, a little water and cook for 5 minutes. Add the beans and remaining water. add vinegar and sea salt to desired taste. Cook for a further 10 minutes. Garnish with parsley and serve with sautéed cabbage and brown rice.

By Lynsey Allison, Buen Provecho!

 http://www.holistichealthconcepts.com/wholefood-cooking

Achieve happiness, health, well being, and true success by learning the powerful methods of Dru Yoga. This is not just a movement programme, but a fully integrated system for complete health.

Dru yoga is a unique form of yoga. It is designed for the 21st century, yet it is rooted in ancient tradition. It has often been called a “yoga of the heart’ because it strengthens the powerful field of energy surrounding the heart centre.

Combining a uniquely flowing style of movements with simple but powerful breathing techniques, mudras (hand gestures), affirmations, meditation and relaxation techniques, Dru yoga has shown again and again that it is one of the most powerful means of achieving emotional and mental balance.

Dru Yoga can help :

• Reduce back pain
• Increase spine flexibility
• Reduce & control stress levels
• Enhance moods and focus
• Emotional balance
• Overcome negative thinking patterns

Dru Yoga charges you with positive qualities such as courage, confidence, joy, discipline, intuition, health, vitality, radiant happiness..

A distinctive feature of Dru Yoga is its use of flowing sequences, especially its unique energy block releases. These quickly remove blockages of energy which lead to ‘dis-ease’ and bring a profound awareness of the flows of energy that link body, mind, emotions and spirit.

HHC Gravity studio runs Dru yoga classes on Wednesday evenings from 7pm-8.30pm.

 Our classes are run by the highly experienced teacher Jo Patton ,who has been teaching Yoga for 16 years. http://www.heartlight.net.au/about_us.html 

For more information on our class timetable:

 email: holistichealthconcepts@gmail.com 

 or visit our website: www.holistichealthconcepts.com

We are overloaded with information and resources on how to change body shape through weight loss or building muscle. With the ever expanding world wide webb, magazine articles, television, DVD’s etc, we now have access to a large amount of exercise programs, diets, detox’s, cosmetic surgery advice and so on and so on.

Firstly the health and wellness industry like any other industry has some amazing representatives that lead by example and help many hundreds, even thousands of people reach their goals of obtaining the body shape that they desire and more importantly they help them achieve an optimal level of health and wellness. These professionals are made up of highly skilled personal trainers, health presenters and educators, strength and conditioning coaches, nutrition and dietary advisors, naturopaths, holistic life coaches, corrective exercise coaches and the list goes on and on.

So here are some tips on  how to filter through this information highway to find a formula that will work for you:

• Firstly work out what your health and fitness values are and then see if they fit or  match the values of the trainer, educator or coach you are seeking. For example ‘if you hate spending time in gyms then their is no point hooking up with a gym based personal trainer or downloading a gym based exercise program”.
• Check the credentials, qualifications of the professional that interests you. What results have they got with their clients, are these results similar to what you want to achieve and do they have credible testimonials on their websites.
• What makes their training style or advice unique compared to what you may have read or tried before. Does the training advice follow the smart principle, Specific – Measurable- Attainable- Realistic – Timed.
• A professional trained in working with special populations is a must if you fall within this catergory. For example a Pre or post natal qualified professional is qualified and able to give advice on pregnancy related issues or an accredited exercise specialist is qualified for working with allied health referrals.

Finally try before you buy, most health professionals will have some form of complimentary service on offer for you to get a taster of what is to come. These might come in different forms such as:  

 e books/ articles/ sample programs/ recipes/ complimentary health checks/ postural evaluations or DVD’s. On the web you have access to many trainers on you tube and the rest of the social networks.

Get out there, get good advice and have some fun!

For more information check out our website: http://www.holistichealthconcepts.com/

The GTS training circuit is an excellent training protocol to use for anyone seeking fat loss results and improved conditioning. For more information check out our website: www.holistichealthconcepts.com

Discover the benefits of performing pull ups on the Gravity Training System!

There are many benefits of performing a squat on the Gravity training System such as the low impact and weight bearing placed on the spine throughout the entire repetition. Making the squat a very safe exercise for differing levels of abilities!

Learn effective ways to improve your lower back posture which may help to reduce pain!

Still today the real causes of High Blood Pressure are not completely understood but it is know that BP is a reflexion of how hard the heart is pumping and the size of the arterioles, special blood vessels that act as gatekeepers between the artiries and the capillaries, the tiniest blood vessels.

Aterioles dilate or narrow according to nerve signals from the brain, which bases its “descisions” on feedback from nerve endings near the heart.These nerve endings constantly monitor blood pressure.

This feedback loop boosts pressure during periods of stress or during exercise and lowers during relaxation or sleep. In hypertension blood pressure is continually high whether someone is realaxed or stressed. 90% of people tend to have primary hypertension which seems to be largely hereditary although poor lifestyle choices still tend to play their part.

Lowering Blood pressure is possible in some cases where the pressure is slightly high and this can be done with cutting back on alchohol consumption, exercising more, losing weight, quitting smoking and reducing refined sodium intake.

For more information www.holistichealthconcepts.com

Mostly due to these tight schedules and deadlines we tend to ignore the tell tale signs such as a sore neck, tight muscles and tension headaches which can later if not adhered to develop into more chronic problems which may see us seeking the help of a medical practitioner or health advisor.

What is promising though from our employer’s perspective is that most companies now tend to have some form of ergonomic software program set up for employers to follow and complete as part of an induction process. These ergonomic reviews are recommended to staff about every 18 months via an automated email.
Is this enough though to help us maintain optimal posture so that we avoid any chronic conditions related to poor prolonged posture such as:

 Pain – may occur in many areas, such as the neck and the back
 Joint & Muscle Disorders – Poor posture, such as prolonged forward head posture when in front of the computer, may contribute to common joint and muscle disorders.
 Spine Problems- poor body mechanics,” including improper bending and lifting, which cause abnormal stresses to your spine. Over time, abnormal spinal stress may lead to the degeneration of joints, ligaments and muscles.
 Fatigue occurs increasingly as you age. However, poor posture strains your muscles and bones

Ok so let’s back things up a bit and go back to where we are receiving those tell tale signs from our bodies protection centre such as the tight muscles and sore neck. Ideally we would have taken action before this stage but here are some helpful steps to follow on your next day at the office:

Step 1: Regularly get up and visit the water cooler every 30 or 60 minutes which will generate good circulation.

Step 2: Take a couple of Deep Breaths To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside.

Step 3: Gentle Stretching of those sore and tight areas- Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck. Shoulders: Roll your shoulders forward for around 10 times, then backward. This helps release the tension off your shoulders.

Step 4: Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door.

Step 5: Create an exercise routine at your desk- An example would be to choose five exercises such as:
1. Wall Push Up – Place your hands at shoulder height, lift your chest and slightly tuck your chin. Start the exercise by maintaining good aligment and unlocking your elbows moving your body towards the wall at the same time activating your core muscles by gently drawing in your belly button.
2. Shoulder Push Press – Angle you body in a 45 degree angle from the floor to the wall Keep everything in perfect aliment, with the core tight. Slowly flex your elbow, making sure elbow flexion towards the floor. Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).
3. Triceps Push Ups – Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest. Slowly flex your slowly lowering your body toward the center of the chair. Make sure when you bend your elbows that bend towards your hips. Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.
4. Single Leg (Split) Squats – Place one foot on the chair and the other firmly on the ground. Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position. Make sure the knee does not pass over the toes, pause at the bottom Contract your gluteus and straighten the leg to the starting position.
5. Scapula Activation- Stand as you would as if you wore performing a bent-over row. Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline. With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids)

Try to perform between 12-15 repetitions of each exercise at a tempo of around 2 seconds down and two seconds up. Complete 1-3 sets of each exercise depending on your fitness level. Always seek guidance from a medical professional before embarking on any exercise regime.

www.holistichealthconcepts.com