Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group.
During these unprecedented times, we were all forced to limit our contact with others. For us tennis players, chances are that meant taking a break from being on the court (since it’s difficult to play tennis with yourself!). After taking an extended break from tennis, it is important to get your mind right before stepping back onto the court. Your body will likely be ready for the challenge as, hopefully, one of the silver linings from the break, was any ailments or injuries were given time to heal. However, it will take time before tennis comes naturally again, no matter how many years you have been playing.
My experience with extended breaks came with many challenges. On four different occasions, I suffered injuries that forced me off the court for more than six months. The main lesson I learned was managing personal expectations. This is one of the biggest hurdles to get over after an extended break. When playing Division I college tennis, we only had one day per week where a tennis racquet was not touched, so it was easy to get into a great rhythm. Even the smallest break like an additional day off can break that rhythm. When I had shoulder surgery in college and couldn’t touch a tennis racquet for six months, you could say that my rhythm was broken. When I was able to come back, I really tried to focus on the enjoyment of tennis at first, rather than the quality of my play. As competitive as I am, it was hard not to focus on trying to win every single point I played. This mindset really aided me in the long run.
Another great lesson from having multiple extended breaks was to keep the first few sessions short and sweet, keeping the mood light. Don’t concern yourself with how many matches you can play, or the level you play compared to before the break. Take is slow and have fun being back out there. Find the joy that made you want to play in the first place. If you play for hours on end the first day or week back, you risk injuring your body as it takes time for your joints and muscles to readjust to the rigors of a tennis court. If you come off the court feeling banged up, it can detract you from getting back out there.
The first time you go back onto the court, make sure to understand within yourself that it is a process. Give yourself long-term goals, take it one session at a time and take the first week or so to get the connection with your mind and your body to become one. Your body will hopefully feel refreshed, and your mind will be itching to get back out there but take it slow.
First day back? Go and hit a few balls, get that feeling again of having the racquet in your hand. Slowly remind your body what it feels like to move laterally again, and most importantly, have fun.
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It’s the end of January, but that shouldn’t mean it’s the end of your New Year’s resolutions.
The top three resolutions every year have something to do with fitness and wellness. These resolutions, as you may have already guessed, are also the first to be abandoned shortly after they’ve begun. We are dedicated to helping you stay on track with your goals with three practices to ensure consistency and positive results.
Practice stretching daily, even if it’s for 5-10 minutes.
Your body is an amazing feat of bioengineering that has an amazing memory. Movement and posture habits become hard to break. As you do something repeatedly, like walking with outwardly turned feet or slouching when you sit, your body recognizes these habits as your accepted pattern of movement. Once this happens, it takes ten times as many repetitions to correct it and re-teach your nervous system. This is where stretching becomes so important. The idea that stretching is for rehabilitation is only partly true. While, yes, it is extremely important to maintain flexibility and mobility in your muscles and joints when rehabbing an injury, it is exponentially more important to recondition your body so that injury is far less likely to happen. This is done with heavy focus on form and repetition, as repeating the correct motion will increase the body’s ability to perform that skill subconsciously (“Repetition is the mother of all skills provided there is skill in the repetition”-Paul Chek). Balanced, subconscious movement is the goal. If your body and nervous system are in sync, then your chance of injury decreases tremendously as each muscle and joint is in line performing its correct action.
Try to incorporate strength training, if that’s not for you, just move your body!
The best way to ensure that your body’s flexibility and mobility is maintained is by using your muscles in their full range of motion through exercise and movement. This will bolster your body awareness and strengthen your joints and muscles in their correct range of motion. Flexibility and mobility are extremely important but so is stability and strength as it helps facilitate proper posture as well as your body’s proper subconscious response to stimulus. Taking a more holistic approach to reconditioning your body will be more beneficial for you in the long run as you will be more flexible and mobile with stronger joints and muscles to support that pliability. It’s important to remember that strength training is not for everyone, so do your best to get out there and move. Keep in mind that introducing weights into your exercise regiment, even one day a week, will dramatically improve joint, muscle and bone strength.
Find a professional to help create a plan of action.
Starting this process can be confusing and discouraging, especially for those who are just embarking on their fitness and recovery journey. Getting in front of quality personal trainers and therapists to help provide you with a plan of action is a great way to ensure you do the following:
Performing exercises correctly.
Treating imbalances with proper flexibility, mobility and strength training.
Avoiding unnecessary or harmful exercises or activities.
Fitness is hard enough without having to unravel the physiological properties of the human body. It’s important to remember that you are not alone , and you don’t have to do this by yourself. There are millions of people starting on day 1 just like you and even the strongest and most flexible person in your gym started right where you are now. The strong and flexible stay that way through practice, consistency and more likely than not, reaching out for help when they need it. This is why we got into this business in the first place: We want to help people get better. Making your resolutions a new lifestyle starts here, and we’re ready when you are.
Written by Conner Fritchley. Conner is a Stretch Therapist and LYMBR Academy Instructor.
It’s that time of year when we set new fitness and wellness goals for the new year. We put a lot of emotion and energy in setting these goals and picture ourselves succeeding. When you are confident in how your body moves and feels, you’ll have the best chance at not only meeting your goals, but exceeding them.
Starting or increasing a fitness routine with an ill-prepared body means a greater likelihood of injury and a greater likelihood that the injury will derail you. You deserve the best change to be successful.
Here are a few ways adding stretch protocols into your daily life will allow your body to feel restored and at its best to make sure your goals stick.
REDUCES LIKELIHOOD OF INJURY Areas that often have more stress placed upon them when starting a new fitness routine include the low back, knees, and hips. If your starting point is a mostly sedentary lifestyle, sitting and lack of movement for an extended period of time stiffens and shortens the muscles. When a new fitness regimen is initiated, the involved areas will be going through greater ranges of motion they may not be used to, leaving them more prone to injury.
Our active method of stretching allows the muscles to be properly warmed up and lengthened before starting an activity. Blood flow and oxygen to the muscles is increased, providing protection to the joints. Muscle imbalances are lessened when stretching as well, allowing the body to have better mobility and alignment to properly grasp the technique of the activity. Active stretching combined with a light warm-up prior to exercise will minimize the risk of getting injured when starting a new routine.
IMPROVES POSTURE AND ALIGNMENT Stretching helps to correct any muscle imbalances in your posture. Soon after starting a new fitness routine, you may notice a shift in your posture. You may find your posture improving, as you are strengthening muscle groups to help you stand taller and straighter. On the contrary, new fitness routines may also negatively impact posture. If you are beginning a new routine with less than ideal posture, chances are you will have improper form in your workouts and increase the likelihood of pain and soreness. For example, if you start with shoulders that are rounded and elevated, your range of motion and body positioning will be unnatural and compromised. Stretching the upper body will help lower the shoulders and lengthen the spine reducing compensations and allowing you to perform your activity properly. Stretching aims to restore the muscles to their optimal length and position.
Similar to posture, new fitness routines will affect the body’s alignment. A properly aligned body will have the head, shoulders, spine, hips, knees and ankles all in line. Keeping all of these joints linear will place less stress on the spine to help better your posture.
IMPROVES RANGE OF MOTION If you are a regularly active person, you will find that incorporating stretching routines into your daily life will enhance your workouts. The increase in range of motion associated with stretching will allow you to perform your best. For example, stretching the hip flexors and quads will allow more range of motion to help squat deeper and put more power into spinning. Stretching the upper body, like the pecs and shoulders, will allow greater mobility to be put into those boxing workouts. The lengthening and lightness felt throughout the body from implementing these stretch routines will aim to increase performance.
REDUCES SORENESS AND PROMOTES RECOVERY Any soreness post-workout is not problematic: it is your body letting you know it is adapting to the new stresses placed upon it. Excess soreness, however, can leave you feeling tight, fatigued, and unmotivated to keep up with your routine.
Stretching after a workout, whether it be directly after or the following day, will alleviate sore muscles. Even a few minutes of stretching will increase blood flow, oxygen, and nutrients to those tender areas. This will not only reduce soreness after a workout; it will properly prepare you for your next one.
Whether you are a fitness novice or looking for new ways to maximize those workout gains, prepare your body now. Get a head start now and make 2019 the year you crush your fitness goals. Incorporating stretching into your daily life before you begin your new fitness routine will leave your body feeling ready to take on any workout you set your mind to. Keeping stretching in your routine will keep you on track way past the time most people drop their new year routine. Here’s to a happy, healthy, and restored body in the new year.
Written by Ariel Scheintraub. Ariel is a Stretch Therapist in our Tribeca studio.
Overuse injuries are exactly what they sound like; repetitive action that degrades motor function over time causing muscles, bones, joints and tendons to become overused and injured. Any fitness nut, athlete, spin addict, weekend warrior, or marathon junkie can attest to the perils of overuse injuries. It makes your favorite activities a painstaking hellscape that seems unavoidable, due to one’s inability or reluctance to stop. However, your body needs rest and recovery relative to the intensity of the activity. If you ignore this, you are stifling an important internal process of your body.
Everybody has a built-in operation called the internal remodeling process. It has to do with the breakdown of tissue through activity and the subsequent rebuilding of that tissue through rest and recovery. If that balance is not maintained then your bones, tendons, joints, and muscles start to break down. We see this issue a lot with adults, but we’re beginning to see it at alarmingly high rate in youth athletes between the ages of 10-18. (Scroll to the end of this post to read two client stories.)
So why is this happening?
Sport specialization has become more popular in the past 20 years, and we’re seeing more kids becoming single sport athletes to hone their skills in one sport. The thought process behind this is that with more emphasis on sport specific competition this athlete could one day perform at a collegiate, Olympic, or professional level. Sport specialization, however, is entirely misguided in thinking a child, or anyone for that matter, can do the same thing, at the same intensity, for the same amount of time almost every day for a year. You are creating a system where only the resilient survive, and even they don’t move like they’re supposed to. Not even the best athletes in the world train at that intensity, for that amount of time, with the same activity. They do cross training (athletic training in sports other than the athlete’s usual sport.) like yoga, running, swimming, biking, in order to take pressure off of their bones, muscles, joints, and tendons that have been overused during their season. They also have a minimum 3-5 month off season to recuperate, get their strength back, and give their bodies a chance to recover. So why are we training our kids opposite to the professionals they’re aspiring to be?
With the goal of performing at higher levels of play, there is a precedent on skill development and strengthening with considerably less regard to rest and recovery. Skill and strength work are extremely important for honing motor development and creating muscle adaptation within the athlete. Having said that, the period where actual strength is formed is during recovery when muscle tissue is being rebuilt. Yet the focus is on developing skills that are utterly useless without a functional body, and the amount of micro-trauma we’re creating makes functionality impossible. As we continue to overuse our muscles, they become weak and unable to fire correctly which results in injury. Even if the overused areas don’t injure you right away, the lack of function from these areas will cause compensatory movement, which will then create injury. The old adage “Kids are young, they bounce back” is only true for so long. Rubber bands can be stretched and stretched while still keeping a level of elasticity. Until it snaps. Then it doesn’t matter how much tape or stapling you do to put it back together, it will never be the same as it was before.
There are many ways to prevent overuse injuries, the best way is to make sure competition readiness never takes priority over proper rest and recovery. This means limiting weekly and annual participation, as well as limiting sport specific movements such as pitching, kicking, or running. Getting a trainer and a seasoned coach to monitor the athlete through adolescent growth to limit negative adaptations like diminished bone mineral density, improper growth patterns, and weakness of growth cartilage is also a good idea. A good trainer can help the athlete avoid over training and overuse injuries through periodized training programs (progressive training that has loading and de-loading phases to limit over stressing the body prior to competition). Good coaching will also stress proper training techniques such as proper duration, intensity and frequency of sessions. Again, this comes from seasoned coach that can assist with the progression of training and technique rather than arbitrary skill development.
3 Ways LYMBR aids in overuse recovery and injury prevention:
Active Stretching: We perform active stretching in order to return function, create balance, and increase active range of motion to your muscles and joints. LYMBR stretch therapists can stretch damaged connective tissues, draw out inflammation, lactic acid, fill muscles with oxygenated blood, and return active range of motion to your joint, which will limit compensation and speed up recovery.
At-home modalities: LYMBR therapists can also recommend some recovery modalities that you can do at home to further your efforts such as stretches to help maintain the work done in the studio, and the use of heat and ice.
Corrective exercises: As all LYMBR staff are certified personal trainers, we can also recommend some corrective exercises to strengthen weak or under-utilized muscles, as well as speak to proper technique when it comes to exercise. Our new Strengthening Protocols can also aid in recovery as many have a corrective nature to them.
CLIENT STORIES
One client is a 13-year-old female who participated in lacrosse and swimming. This particular athlete did both activities 5 days a week with a scarce amount of time being spent on rest and recovery. Her mother told us that her swimming coach was noticing limitations in her shoulder mobility, she was unable to touch her toes, and experienced violent ankle pain during and after lacrosse to the point where they were planning on going in for surgery. We did three assessments to see where we needed to focus our attention. I noticed from her postural assessment that her shoulders were rounded forward and her hands were positioned in front of her body rather than the side. Her pelvic assessment showed a very tilted pelvis that made it so one leg was longer than the other. Her walking assessment showed an inability to plantar flex the foot, making her hamstrings do all the work in creating forward momentum. After 30 minutes of stretching her feet, ankles, hamstrings, glutes, shoulders, lower and mid back, she was able to extend her shoulders in almost perfect range of motion. She had no foot or ankle pain and was able to touch her palms to the floor. Her and her mother were ecstatic, and from then on, she saw me twice a week, every week, for an hour each session. She was able to continue both sports and was able to perform them both with maximal effort and minimal pain. She never went to surgery for her feet, and to this day does not experience any ankle or foot pain. She progressed and learned so much in her time here that she only comes in on a maintenance basis. Once or twice every two months with periodic checks. This athlete is a perfect example of why recovery and rest are so important. She went from almost having to quit both sports and undergo invasive surgery, to being able to participate and excel in her two favorite activities.
Another athlete is a 16-year-old football player who was experiencing pain and cramping in his calves during and after practice regardless of how much water he drank. This was limiting his ability to sprint and be explosive which was impacting his lifting and performance in practice and games. During his walking assessment I noticed that he was very flat footed and was unable to flex his ankle. We began working on his ankle, foot, and toe mobility as well as targeting his hamstrings and glutes. As he continued coming once a week for an hour and progressed through more difficult at home stretches, he was able to go through practices and games with no calf cramping or pain. He was able to add 50 pounds to his squat, shaved half a second off his 40-yard dash, and starts on his JV team. He now only comes twice a month for maintenance purposes and continues to use the stretches I’ve given him at home. This athlete put the same amount of effort into his recovery as he did his practice, and for that reason was able to perform at an optimal level. By eliminating pain and cramping in his calf, he was able to detach from the distractions of his physical body and focus on becoming better at the sport he loves.
If you have any questions about youth athletics in regard to movement, performance, relaxation, or recovery, please do not hesitate to seek us out. We want to make sure that every athlete can enjoy their sport, injury-free, with their most functional body.
Written by, Conner Fritchley. Conner is a Stretch Therapist in our Darien studio.
As the days get colder, you may start to notice discomfort and stiffness in your body. This is a natural and very common occurrence this time of year. When our bodies start to get cold, the first thing we do is hike up our shoulders, round our back and bury our chin. Even while sleeping, we curl into a ball in hopes that we will get that satisfying warmth. And chances are, you are not moving as much as you do in warmer weather.
In colder weather, our nervous system activates changes within our bodies to help regulate body temperature. Vasoconstriction occurs, where muscles tighten to constrict blood vessels throughout the body. Less heat reaches the surface of our bodies and in turn our core temperature can remain steady for our vital organs (Homeostasis).
Our bodies adapt to the positions that they are put in and the conditions they are exposed to. Over time, our muscles will shorten and become stiff.
Having a rounded back and shoulders, along with a protruded chin places a lot of stress on the upper back and shoulders. Stretching the muscles in the neck, upper back and shoulders which all support the cervical and thoracic portion of the spine, provide a lot of relief. Muscles like the trapezius, levator scapula, sternocleidomastoid, and rhomboids. These muscles are also very important for maintaining proper posture. After having these muscles stretched, people often feel taller and more open, and feel relief from pain and stiffness.
Temperature plays an important role in the way your muscles contract. It’s a lot more difficult for muscles to contract in cold weather as opposed to warmer conditions. The temperature affects how easily oxygen is released from hemoglobin to the muscle. In colder weather, the rate that oxygen is released is slower. Which means there is less oxygen available for the muscle, causing the muscle contraction to be difficult. This is where stiffness is felt. Oxygen intake is very important, as it is what fuels the muscle.
By regularly stretching with good form, you are promoting efficient blood circulation. The circulating blood provides oxygenated rich blood and nutrients to the muscle. This fresh blood is what is needed for the muscle to have proper function, strength, and flexibility.
Another way to increase your oxygen intake is to get more exercise. Be sure to warm up with active stretches and movements first. Injuries like muscle strains happen more often while exercising with cold muscles. Active stretching helps blood circulation to the muscles and warms them up.
Let’s continue to stay active and avoid poor movement patterns in the upcoming winter months. This can be achieved by warming up before exercise and properly stretching. Stay warm and BeLYMBR!
Written by, Michael Eaton. Michael is a Stretch Therapist and Asst Manager in our Darien, CT studio.
We all know how stress affects the mind, but it also affects the muscles in our body. The most common areas we tend to hold stress are in the neck, shoulders, hips, hands and feet. Planning one of your stretch sessions around these areas can help calm your mind and calm your body.
NECK When we experience stressful situations whether in a moment or over time, we tend to feel tension in the neck. Your shoulders hike up, causing tightness in the muscles along the back and side of your neck. Stress puts the neck muscles in a constant state of slight contraction, which can lead to unwanted tension. This tension leads to restricted range of motion, that feeling of having a knot in your neck, and sometimes tension or migraine headaches.
Stretching your neck will provide some relief. Not only is the experience of getting stretched relaxing, but the result is a lengthening of the muscles, allowing them to return to their natural, more relaxed state. Your neck will have greater range of motion, making your head feel lighter and your face more relaxed.
SHOULDERS / UPPER BODY We tend to hold a lot of stress in our shoulders causing them to round or hunch forward. This postural change reduces our mobility and puts added strain on our head, neck and upper back. Rounded shoulders also affect our ability to take full and complete breaths as the space in which our rib cage wants to move is restricted.
Stretching the muscles in your shoulders helps to open up and reduce the built-up tension in the upper body. As the shoulders relax and find their proper state, you experience a more open and relaxed posture. Your rib cage has more room to expand and the strain is taken off your head and neck.
HIPS If you study or practice yoga, you are familiar with the concept that we store a lot of stress and emotions in our hips. We’ve seen clients have an emotional reaction when we make significant improvements to their hip mobility during a session. The stress and restriction in your hips inhibit your comfort and your range of motion. Every movement we make begins with the hips, if they are not properly balanced and mobile, the effects resonate through your body – most commonly in the low back.
When you experience a proper series of stretches to open your hips, the effects can be felt on your entire lower body – you’ll feel lighter and move with more freedom. Some clients report a sense of calm, relaxation and release.
HANDS When we are feeling stressed, the muscles in our hands begin to clench, sometimes we don’t even notice it happening. Even when you are not holding something, they will stay in that tense position. This tension causes constriction to the tendons of the hands from the palm up through the tips of the fingers. This can have a negative impact on the forearm and the elbow. A common example would be similar to carpal tunnel syndrome – as the muscles in the hands and wrists begin to constrict, the nerves become inflamed from all of the pressure.
Stretching the hands will give you a feeling of letting go, literally. The hands will begin to relax releasing the tension from your fingertips up through your forearm.
FEET It is not commonly known that we hold a lot of stress in our feet. The result is restrictions in how the mechanics of our feet perform, especially in the arches, where we carry all of our weight. When the mechanics are not working properly, you put pressure on certain areas of the foot which are not designed to carry the load of your body on their own. The resulting tension and pain can resonate from the feet up the through your calf and behind your knee.
Having your feet and toes stretched may seem like an odd concept but the results are incredible. You’ll feel your toes open and your foot relax. Keeping your feet happy is a major factor in keeping your whole body happy. We ask a lot of our feet and they are so often overlooked.
Keep stress and its affect on your body at bay by taking time out of every day to focus on you. Put your phone down, try some deep breathing, go for a walk, and of course, focus on stretching.
Your posture affects everything you do in life, work and sport. The way we move, or don’t move, through our day has lasting effects on our body. Here are the 5 main areas of which you should be mindful, to minimize the chances of poor posture impeding your day and your ability to be active.
Chest/Biceps
Rounded shoulders are usually one of the first indications of poor posture and some muscular imbalance in that area. Oftentimes, this will suggest that the chest, or pectoral muscles, and the biceps are tight. Shoulders that are rounded forward towards the front of the body shorten these muscles, causing tightness. Daily activities that may cause this include typing at a computer while sitting at a desk or carrying a backpack heavier than it should be. Great stretches to help lengthen these muscles include the doorway stretch pictured below, and child’s pose.
Hip Flexors
The hip flexor muscles play a vital role in posture, as they connect the torso to the legs, aiding in spine stabilization. Tight hip flexors often reveal an anterior pelvic tilt, meaning the pelvis is rotated forward and the spine exhibits added curvature. The shortening of these muscles, as well as an excessively curved spine, will cause the upper body to be shifted forward. A sedentary lifestyle or sitting for prolonged amounts of time may cause this tightness. To help decrease tension in the hip flexors, make sure to get up and walk around if you find yourself sitting for an extended period of time.
Quadratus Lumborum (QL)
A tight quadratus lumborum, or QL, is often the source of low back pain and an anterior pelvic tilt. The Q Lis located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis. Much like the hip flexors, a tight QL can be the result of sitting for long periods of time, sedentary behavior, and weak core muscles. Strengthening the core muscles and stretching the QL through back rotations will help correct this imbalance by bringing the pelvis and spine back to a more neutral position.
Latissimus Dorsi (Lats)
Are tight lats affecting your posture? Tight latissimus dorsi, or “lats”, can be easily observed during a postural assessment. Look at yourself in the mirror: Is one shoulder higher than the other? If one side of the torso appears shorter than the other, the side that appears shorter is tighter. This imbalance can be caused by carrying a bag on only one side of the body. By carrying a bag on one side, the lats on the other side will start to compensate and shorten for the unilateral added weight. Favoring leaning to one side more when sitting will also cause tension on that side’s lats. Make sure to properly stretch both side lats during the day. If a shoulder bag is being used, make a conscious effort to not overstuff it so that the spine can stay aligned, and alternate carrying on your left and right side. The stretch pictured below is one of many to target this area, and is a fan favorite amongst our clients.
Neck
Stiffness in the neck muscles will also cause a shift in posture. In today’s technology-based society, it is easy to find ourselves looking down at some sort of screen, whether it be at a monitor in the office, or a phone on the commute home. This repetitive stance of looking down causes the muscles in the front of the neck to tighten and the head to protrude forward, placing it out of line with the spine. Bringing any electronics in use to eye level, as well as making a conscious effort to sit up straight, will aim to prevent this imbalance.
Good posture takes practice and mindfulness of how you carry yourself throughout your day. Better posture leads to a better, more comfortable life.
Written by, Emma Younghans and Ariel Scheintaub, Stretch Therapists in Tribeca.
As our Hamptons studio at the SoulCycle BARN gets busier with riders, we’re helping more and more clients get more out of every class, and participate in more rides.
Spinning has become a dominant force in the fitness industry. As its popularity increases, so does the necessity for understanding spinning’s impact on the body. These classes provide a great way to sweat, burn calories, and have fun while doing it. Yet as more time is spent on the bike, more pressure is put on the muscles tasked to complete the pedaling action. The muscles most affected by the repetitive motion, also happen to be some of the largest in the human body; your quads, glutes, and upper back musculature.
QUADS
The quads are broken up into four muscles, hence the name “quad”. The quad muscles assist with the extension of the knee and are used for activities like walking, running, and other physical activities like spinning. With the high intensity demands of spinning classes, extra strain can be placed on the quad and the various points at which they insert or attach. This increases the possibility of strain and injury in the knee, hip, and low back. As the quads become tight they are unable to extend the knee fully, placing greater strain on the knee, hip, and low back to complete the motion. Tight quads will also pull your pelvis down, creating a pelvic tilt. This will throw your low back out of alignment and produce low back pain. A great way to avoid these injuries is by getting stretched. LYMBR therapists can reset a pelvic tilt in less than 3 minutes, and our quad stretches restore mobility and function to the quadriceps. By creating greater function, we allow the muscles to better assist with the extension of the knee, thus removing stress on the knee, the pelvis and therefore the low back.
GLUTES
The glutes are made up of three muscles: The glute maximus, the glute medius, and the glute minimus. Each muscle serves an important purpose in spinning, primarily dealing with extension at the hip, or the downward “push” of your stride. The glute max is one of the primary movers in spinning and creates the “push” off the pedal. The glute medius serves as a pelvic stabilizer during dynamic movements. As the spinner lifts one foot up and drives the other down, glute medius holds the pelvis in a neutral position. This lessens the chance of a low back or pelvic injury. Glute medius can be especially tight for females due to women having anatomically wider pelvis. The glute minimus helps shift your body weight to keep you balanced while pedaling. To ensure the glutes are performing all of these tasks, it’s important to stretch and take your glutes through their full range of motion. Keeping the glutes loose will keep the pelvis stable while you ride, assist with balance, and will ensure that you are not compensating with other muscles to complete the hip extension.
UPPER BACK AND SHOULDERS
Although they’re certainly not as common, upper back and shoulder injuries can also occur from spinning classes. The upper back, specifically your traps, lats, and rear delts (shoulders), are responsible for holding your body upright as well as stabilizing the shoulder through dynamic movement. When people spin, they often get into the habit of hunching over the handlebars and tensing up their shoulders. What this does is lengthen these muscles to the point where they are no longer able to function. Since these muscles do so much to facilitate posture, as their function begins to waver, so will your posture. Your chest will begin to tighten as well as your core, your pelvis will tilt, and your shoulders will lose stability. By stretching out your chest, core, shoulders, and neck we can restore proper length to shortened muscles and therefore take pressure off your back and rear shoulders. This will help reaffirm correct posture and make your experience on the bike much more comfortable.
Spinning is a fantastic form of exercise. You can burn calories, exercise your heart, increase endurance, lower body fat, all while being a part of a larger community of people trying to improve themselves. Like any activity, however, it’s best to start slow, and always listen to your body. We all have activities we love to do. If spinning is yours, then why not make sure your body is in its most mobile, functional state so you can make the most of every class.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
“You’re not a rider unless you’ve fallen off seven times.” This is one of many proven mantras in the Equestrian community. Equestrians are some of the toughest and strongest athletes I have come to know during my lifetime. Over time, we riders learn numerous aids, cues, and body positions to influence and support a horse’s movement. A full day of schooling, showing, and barn chores can leave us aching and exhausted. As hopeful lifelong equestrians, we need to start thinking about how our own body’s health and flexibility affect the flexibility we strive for in our four legged partners.
How can LYMBR help improve your riding?
I have been an avid horse-lover, rider, and competitor since the age of 5. Spending hours in the saddle can really take a toll on your body, and it wasn’t until coming to LYMBR after a fall that I started to connect some dots. Equestrians tend to be creatures of habit. We mount, dismount, tack up, and connect with our horses through groundwork, always on the left side. It’s a repetitive lifestyle, and constantly performing the same movements over and over again creates muscle imbalances in our body. Imbalances lead to discomfort and often times pain. No matter their discipline, most equestrians struggle with tightness and sore muscles in the hips, adductors, glutes, calves, spine, chest, shoulders, and neck. We spend a lot of time and effort caring for our horses and honing in on our connection in the saddle;why don’t we spend as much time and effort on our own bodies?
As a therapist and a client, LYMBR has helped me understand both the individual functions of muscles and how they work together while in motion. Because each LYMBR session is completely personalized, everything is catered to reach your goals. With therapists experienced in a wide variety of sports and exercise modalities LYMBR is able target those tense muscles through an intricate series of stretches. Learning how to target and lengthen those muscles while strengthening their counterparts has enhanced my riding enormously. Remember, for every working muscle, there is anopposing muscle working in the other direction. Also because I have become more open and available through stretching my connection to my horse feels stronger.
Lets go deeper…
The pelvis and lower back are irritated in practically every rider. Riding can actually promote and enhance stiffness that leads to poor riding posture. It can block aids and movements from you to the horse creating a domino effect. Our hips are another point of interest, while riding, they are in constant flexion, leaving our hamstrings lengthened. Often when a rider is swinging their legs or cannot keep their legs in alignment, it is because our hamstrings are not as strong as our hips. We strive for symmetry in our horses and our own posture; we want to make it look like riding is easy! If we are dealing with discrepancies in our bodies, it will affect the way your horse responds while under saddle. This is why these issues can and should be addressed out of the saddle.
Whether you are a new rider who wants to help recover those newly hard-working muscles or a seasoned competitor hoping to improve for this upcoming show season, better mobility, flexibility and range of motion that comes from proper stretching will help take your riding to the next level.
Written by Samantha Fabrikant, LYMBR Stretch Therapist and Equestrian.
Now that golf season is here, many of our clients are making their way back to the links for some much-needed and long-awaited tee time. These early months of the golf season are extremely crucial. If you haven’t prepared your body for the technically challenging movements of golf, then your season may be over before it begins.
In the past, we’ve covered how technically challenging and impactful a golf swing is on the whole body. When we think about stretching for golf, the focus is on relieving tension in the hips, adductors, and low back muscles to increase drive and create tension relief on the low back. These are the obvious areas to treat to allow for increased rotation and overall stability over the ball, but they are not the only muscles to investigate.
There are small nuances that go into the sport that can have a similar impact on your body’s range of motion and ability to function. One of those nuances is influenced by something we do every day; walking. With the implementation of golf carts people are walking less and less on the course, and although this is convenient, it’s really not doing your body any favors. Similar to hip and back overuse injuries of the golf swing, you can produce similar overuse injuries in your feet from walking, sitting, walking, and sitting again. This aspect of the game warms up the muscles, lengthens them, and then once you stop moving, contracts and thus shortens the muscles. Shortened muscles in the feet can lead to inflamed plantar fascia (plantar fasciitis), achilles/soleus injuries and calf tightness; all which eventually lead to limited motion and subsequently knee or hip problems.
When your feet are not functioning properly, the impact is felt on your golf swing. Your feet are first contact and therefore first to initiate the movement of the swing. If the range of motion of your feet and ankles are limited, then so will be your rotation. A limited ability of the feet will lead to limited follow through in the golf swing.
At LYMBR we have specific protocol for feet, ankles, and toes to make sure you are getting optimal performance from those areas. Remember that feet are the first point of contact to the ground, if they are weak, then the rest of the body is functioning on an unstable foundation. By stretching your feet and ankles we can restore range of motion and overall flexibility of those specific muscles. This will make them more able to absorb impact, withstand hours of stop and start walking, and allow for proper rotation of the ankles through the duration of your swing.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
