How is bad posture affecting your life?

Posted on March 5th, 2020 by Andries Lodder

We have all been told time and time again to stand up or sit up straight. Having good posture makes us look poised, confident, healthy and professional but there are many health reasons beyond this that we need to consider when we think of good posture.

In our 21^st century lives we spend the majority of our days sitting at desks, in cars or looking down at our phone screens. None of these positions promote good posture as it is in these positions that we slouch and start developing conditions such as Texting neck, or Anterior Neck Syndrome.

When we have good posture, we reinforce the alignment of the spine, neck and head. While slouching forces the head forward, the shoulders round and the back curves. The muscles in the body are forced to work overtime, some constantly being placed in shortened positions causing them to become tighter and tighter, while others are being lengthened and end up getting weaker and weaker. Constant bad posture trains the body to function incorrectly and this then transfers into all aspects of our lives.

Problems

Bad posture can lead to problems all over the body not only in the back but problems with muscle functioning, digestion, poor circulation as well as changes in mood and stress levels. Here are some negative side effects that bad posture can lead to

Pain and soreness:

Poor posture puts excessive stress and pressure on the spine and neck as it is not in its optimal position. Due to the excess stress put on the bones and ligaments, structural changes, such as disk degeneration, can occur while the muscles can go into spasm due to the increase strain put on them.

Poor Circulation:

Sitting with your legs crossed or your shoulders slouching forward can put excess pressure on veins, arteries and lymphatic vessels which can impact the circulation to and from specific areas. Fluids can build up where they shouldn’t and cause oedema pain and other problems.

Increased fatigue:

When you have bad posture, the body has to work harder to try and keep upright and in a normal position, the body is supposed to be upright and have good posture and, so it fights all the time to be in this position. This leads to fatigue quicker than normal.

Decreased Motivation and increased stress levels:

Sitting slumped and slouched over can have a direct effect on your productivity, motivation and stress levels. A study released in Health Psychology found a direct correlation between individuals with bad posture and poor work ethic and low self-esteem.

So how can you improve your posture and prevent these negative effects:

First things first check the ergonomics of your working environment- look out for our next post on how you can optimise your desk and working environment using proper ergonomics. There are supportive braces that you can wear that can help you improve your posture, but this generally isn’t a cure and as soon as the brace is off, you relax your return to your old habits. The best and most effective long-term solution is to do corrective exercises.

Below are 2 simple exercises you can try that can help correct your posture:

Seated Rows with Thera Band:

Sitting on the floor with your leg straight out if front of you.
Wrap the Thera band around your feet and hold each end in your hands.
Then keeping the elbows bend and tucked in next to your body, pull and row the Thera band backwards.
Move slowly back to the starting position making sure to control the movement throughout.
Repeat for 10 reps and 3 sets.

The Doorway Stretch to loosen tight pec and chest muscles:

Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling.
Place the hand on the door frame
Slowly lean into your raised arm and push against the door frame for 10-20 seconds.
Repeat the stretch 2-3 times

For more information give us a call and we can do a full postural assessment on you and give you specific exercises to strengthen and stretch your over worked muscles.

“NEW YEAR, NEW ME!”

Posted on February 7th, 2020 by Fathima

By Fathima Jeewa

Your 2020 goal setting guide

At the beginning of every new year, marketing agencies flood our social media with logos such as “new year, new me”, or, “make this year one to remember!”. We are excited to begin new hobbies, join the gym or register for that 5 km we have always wanted to do. But, by the middle of the year our motivation and energy has fizzled out, and we are once again back to where we started, with just a resolution.

In this month’s article I would like to discuss goal setting and the strategies you can use to help you achieve your resolutions.

What are these strategies?

“S.M.A.R.T goals”

“Specific”, “Measurable”, “Achievable”, “Realistic”, “Timely”

Breaking this acronym down:

“specific”, relates to making your goal as detailed as possible.

“Measurable”, how can we measure this goal objectively? “perform pain free functional and muscle tests every 2 weeks”.

“Achievable”, is your goal within reach? We often hear clients making resolutions which are unattainable in a short space of time or because it is out of their scope.

“Realistic”, playing pain free is a realistic goal but once again it can only be achieved by following through each step of the S.M.A.R.T sequence.

Final step, “Timely”, what is your deadline for this resolution? Having a deadline will help you to remain focussed.

“team work, make’s the dream work”

A small tip from my side is telling loved ones, friends or family about your goal and why this is important to you, so when your intrinsic motivation starts to fizzle out, your support system reminds you why you started.

If you have any questions or queries about starting an exercise routine, previous injuries or just unsure which exercises are safe to do, don’t hesitate to contact us and let us help you achieve your goals.

Exercises to get you started!

Posted on January 22nd, 2020 by Andries Lodder

By Nicole Harran

The New years resolutions have been made and now the problem is sticking to them. What to do, when and how to do it are all problems we are faced with when we start a new training program. Luckily we are here to provide you with some “get fit” training guidelines.

Cardio

When the word “cardio” is mentioned – panic sets in and all that comes to mind is long hours of strenuous and tiring work. This does not have to be the case. Following are some fun and exciting cardio suggestions to get you started:

Skipping – it’s highly likely that the last time you jumped rope was a good amount of years ago. This is one activity that burns a large amount of calories in a shorter amount of time.
Boxing/ kick classes – Boxing and kick classes involve the whole body and nearly every muscle is used for most the session. It is a fun way to get fit with the high intense, vibey atmosphere.
Fartlek running – This involves alternating between moderate to hard effort running and easy running/walking. This allows your heart rate to pick up during the hard efforts and recover during the easy period.

Strength

Not knowing how to use gym equipment or what exercise to do, can be a daunting experience and something that may drive you away from training.

Do what you are comfortable with. Your body weight is more than enough to do a solid workout session. Adding in props and weights can come in once your confidence has built. Contact us to show you around a gym.

Body weight exercises – these are strength training exercises that use the individuals own weight to provide resistance against gravity.
- Squats
- Push/ pull ups
- Tricep dips
- Lunges
- Step ups
Weight training – as you get comfortable with body weight training, adding some weights will ensure continued improvement and adaptation.
- Weighted squats
- Weighted lunges
- Weighted step ups
- Bicep curls
- Shoulder press
Explosive training – this is a combination between strength and speed work to increase your power output.
- Box jumps
- Squat jumps
- Jumping lunges
- Explosive push ups
- Ball throws

Stretching

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. During further activity, they are then weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

Sit and reach – hamstring and lower back stretch.
Door peck stretch – peck and anterior shoulder stretch.
Trunk rotation stretch – anterior shoulder, peck and back.
Quad/ hip flexor stretch.
Child’s pose – lats, lower back, ankles, glutes stretch.

For more information on training, getting started and how to work your way around a gym, contact us!

Getting started in 2020

Posted on January 16th, 2020 by Andries Lodder

By Jennifer Steele

It is a new year and like most people we have all made our list of resolutions. Whether these are to get fitter and healthier, run your first 10km, cycle the 94.7 or run the comrades we all have to start somewhere. For those that are starting from scratch it can be daunting, but there are a few tips that you can follow to make the first few weeks that little bit easier.

Getting started

Getting started with a new gym program or trying to get healthy can be a very daunting task. Walking into the gym for the first time or trying to decide what foods to buy are things that all newbies fear. That is why we are here to offer you some advice on how to start your journeys and how not to become overwhelmed with this new way of life.

The first thing we going to talk about is that we don’t want you to see this journey as a 6/8/12 week program but rather as a lifestyle change that will lead to an overall healthier you. Setting yourself goals is going to be important. However, don’t only have goals around the numbers on the scale. We want you to have goals like improving your strength, running your first 5km, lowering your blood pressure, gaining core stability, improving your resting heart rate and so on.

For now, we want you keep these few simple things in mind as your start planning a new healthier you:

Choose a form of exercise that you enjoy
- If you don’t enjoy what you are doing, then sticking to the program and adhering is going to be much harder. If you enjoy swimming instead of cycling, then do that.
Set SMART goals that are about more than just weight loss
- Yes, losing weight can be one of your goals but we encourage you to have other goals relating to other aspects of your health and life so that once you are your goal weight you are still able to see the benefits of all your hard work.
Fuel your body
- One of the most important aspect of healthy living is the food you are eating. Not only to help you lose weight and become healthier but also to fuel your body and give you the necessary energy that you need for when you are exercising.
Ask and seek out help
- When starting out it can be daunting to do so alone. Therefore, ask for help at your gym if you are unsure how to use certain pieces of equipment. If you don’t even know where to start, then find a training program designed for beginners and start with that.
Set up a weekly schedule
- Plan your training session into your week and book them out in your diary. Your health and fitness should be a priority to you and so if they are scheduled into your day you can no longer make the excuse that you don’t have time. Also, only schedule your sessions at a time that suits you. If you are not a morning person and keep missing that 5am slot, then rather try and make it later in the afternoon to ensure that you get there. Be realistic with your plan.
Find a gym buddy
- If you still are nervous or are finding that you keep missing your early session, then find a friend who is on the same path as you and plan to meet at the gym. This can help hold you accountable as well as push you to improve. Just ensure that they are not much more advanced then you are otherwise this could be more demotivating then motivating.
Listen to your body and know when to push yourself and when to chill
- Not every session you do has to leave you drenched in sweat, gasping for breath. Make sure you plan a few high intensity sessions, some strength, stability and flexibility into your training program. Cover all aspects of fitness in order to really see improvements, prevent injuries and get full enjoyment out of this way of life.

Just remember that you don’t have to be great to start, but you have to start to be great! If you want any further information or tips on getting started towards your 2020 goals do not hesitate to contact us!

Rest and Recovery

Posted on November 27th, 2019 by Andries Lodder

By Nicole Harran

We’re always told to stay active and get regular exercise. But sometimes, more isn’t always better.
Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to overtraining or burnout.

Benefits

1. Allows time for recovery

Specifically, rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue. During rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

2. Prevents muscle fatigue

Rest is necessary for avoiding exercise-induced fatigue. Remember, exercise depletes your muscles’ glycogen levels. If these stores aren’t replaced, you’ll experience muscle fatigue and soreness.

3. Reduces risk of injury

Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step.

Overtraining also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.

4. Improves performance

When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. Rest increases energy and prevents fatigue, which prepares your body for consistently successful workouts.

5. Supports healthy sleep

While regular exercise can improve your sleep, taking rest days is also helpful. Physical activity increases energy-boosting hormones like cortisol and adrenaline. Constant exercise, however, overproduces these hormones. Rest will help normalize these levels.

What to do on your rest day

To get the most out of your rest day, consider the following:

Low-impact workout

Like yoga, low-impact exercise is a great rest day activity. Low-impact workouts help you stay active without overstressing your body. They also let you enjoy exercise in a more relaxing way.

Examples of low-impact workouts include:

walking
casual swimming
biking
dancing
kayaking

Signs you need a rest day

If you notice any of the following signs, it might be time to take a break:

Sore muscles. While it’s normal to feel sore after exercise, persistent soreness is a red flag. It means your muscles haven’t recovered from past workouts.
Fatigue. Pay attention to extreme exhaustion.
Pain. Muscle or joint pain that doesn’t go away might be a sign of an overuse injury.
Emotional changes. When you’re physically burnt out, hormones like serotonin and cortisol become imbalanced. This can cause changes like irritability, crankiness, and mood swings.
Sleeping issues. High levels of cortisol and adrenaline can make it hard to get quality sleep.
Reduced performance. If your normal routine feels difficult, or if you stop seeing progress, take a rest day.

The bottom line

Whether you’re a novice or seasoned athlete, regular rest is crucial. It’s necessary for muscle repair, preventing fatigue, and overall performance. If you are struggling with designing your own programme and would like some assistance, contact us and let us get you to where you need to be.

The Hot and Cold of it

Posted on November 12th, 2019 by Andries Lodder

By Jennifer Steele

Ice and heat as recovery techniques:

All elite athletes know that it’s not only what you do in training that matters. In fact, those hours before and after training are just as important as the hours in the gym or on the field.

It is in these hours that using various recovery techniques come into play. Recovery can be a number of things, from the nutrition you eat before and after training, the sleep you get at night as well as using modalities such as heat, ice, compression or muscle stimulation that you use, that can help the body heal and recover in time for the next training session.

Using heat and ice can be very beneficial to your recovery. However, what is the actual science behind these difference techniques?

Heat Therapy:

The key to heat therapy is blood flow. When heat is applied to an area of the body, the body naturally sends more blood to the area. With an increase in blood flow there come an increase in oxygen and nutrients as well as an increase in the removal of waste products. All of this assists in the normal functioning of a muscle and in the healing of a muscle after being placed under stress. Heat therapy is also very beneficial in reducing pain as well as tension in muscle groups.

Heat can be specifically beneficial in helping with injuries, apply a heat pack for 10-15 minutes before or after training in order to help keep muscles fresh and recovered.

Ice Therapy:

In contrast to heat therapy, applying ice or cold to an area decreases the amount of blood flow. This may seem like a bad thing as blood flow is so good for healing but in fact it can be very beneficial. By slowing down blood flow to an area it will decrease the risk of injury, spasms, cramps and inflammation. By decreasing swelling, pain and inflammation it assists in allowing your muscles to function at a 100% come game time. Cold therapy can be applied in a number of ways, from ice packs and ice baths to cryotherapy and freezing chambers. It is best to apply cold after exercise and not before.

Combing the use of hot and cold therapies can be very beneficial to performance. It is advised to apply the cold first and then the heat, each for roughly 10-15 minutes. This will allow for optimal results but won’t cause any negative side effects. Never apply the heat or cold directly to the skin and don’t leave it on for more then 20 minutes as it can cause lasting nerve damage to the area.

For more information on recovery techniques give us a call and we can tell you what’s best for you!

Ankle Sprains

Posted on November 4th, 2019 by Andries Lodder

By Fathima Jeewa

Many people who have rolled their ankle’s know what an inconvenience it is, as the injured ankle will always present with recurrent sprains and weakness. Although the ankle will heal on its own, there will still be instability during play and walking. Ligaments, when strengthened can resist external forces and keep the joint stable. Thus, rehabilitation and specific ankle exercises need to continue after the injury and be incorporated during normal training. When an ankle sprain occurs, one needs to strengthen the ankle in all directions.

Basic exercises to focus on when rehabbing the ankle:

Work on balance
Ankle inversion and eversion
Ankle plantarflexion and dorsiflexion
Stretching the ankle and Range of movement exercises
Functional balance exercises

Balance Exercises

Various balance surfaces to help improve balance and correct postural abnormalities.

Begin as soon as weight can be tolerated. Start on a stable surface then progress to an unstable surface with both legs, then one, then progress to having the eyes closed.

Ankle Inversion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle inwards slowly and then back to the normal position. Repeat on each side.

Ankle Eversion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle outwards slowly and then back to the normal position. Repeat on each side.

Ankle Dorsiflexion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle upwards slowly and then back to the normal position. Repeat on each side.

Ankle Plantarflexion

Pushing the toes away from the things.

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle downwards slowly and then back to the normal position. Repeat on each side.

Ankle Alphabets

These are great for ankle mobility and range of movement. Have your feet hang over the side of a bed and trace each letter of the alphabet. Focus on form not speed.

Plyometric exercises

Once the ankle has been fully restored to normal, incorporate more plyometric exercises which stress the ankle with balance, agility and joint play. Some examples include jumping over cones, lateral jumps and speed drills.

If you are struggling with a new, old or reoccurring ankle injury- contact us for help to get it sorted before it starts affecting the rest of the body.

How to treat tennis elbow

Posted on October 31st, 2019 by Andries Lodder

By Nicole Harran

Lateral epicondylitis – known as tennis elbow is pain that occurs on the outside of the forearm near the elbow. This is a common injury which occurs when the tendons in the elbow are overloaded which causes straining and inflammation. Repetitive incorrect biomechanical movements often lead to the overloading within the elbow.

Exercises to help prevent tennis elbow:

Stress ball squeezes

Weighted wrist rolls – find an appropriate weight and tie it to a bar of some sort. Holding the arms out, slowly roll the weight up and down.

Finger web extensions – placing the fingers in the web, separate the fingers and slowly return to starting position.

Treatment exercises:

Wrist lift with palm up – grip a light weight, such as a small dumbbell or a tin of food, bend the elbow at a right angle, extend the hand outwards, palm facing up, bend the wrist up towards the body hold this position for 5 seconds, then release slowly.

Wrist extensor stretch – raise the arm straight out in front of the body, with the palm facing down, slowly bend the wrist downwards
using the other hand, gently pull the stretching hand back towards the body, hold this position for 15 to 30 seconds

Towel twists – hold a loosely rolled-up towel lengthways, with one hand at each end, keep the shoulders relaxed, twist the towel by moving the hands in opposite directions, as if wringing out water, relax and repeat.

If the above exercises do not do the job in helping prevent or treat tennis elbow, do not hesitate to contact us for more information and help.

Cure your Shin Splints

Posted on October 15th, 2019 by Andries Lodder

By Jennifer Steele

Medial Tibial Stress Syndrome, commonly known as shin splints refers to the pain experienced on the front of the shins as a result of exercise. Shin splints are most common among runners and individuals that take part in any high impact sports that involve repeated jumping. Shin splints are caused by repeated loading and stress, being placed on the lower limb while running or jumping.

Here are a few very simple exercises that can be used to help alleviate some of the pain and prevent the shin splints from coming back.

Strength:

Toe taps seated on Swiss Ball or chair:

Seated on a chair or Swiss ball, place your feet flat on the floor with your ankle directly underneath your knee joint.
Keeping good posture and the rest of your body completely still, lift the toes and ball of the foot off the floor or as high as you can.
Keep the heel on the floor the entire time
Repeat this exercise as follows:
1. 10 double leg toe lifts, slow
2. 20 double leg toe lifts, fast
3. repeat x 3
4. You can also perform this exercise on one leg at a time

Heel and toe walking:

Rise up as high as you can onto the ball of your foot
Then keeping your heels this high off the floor, knees straight and ensuring your ankles do not collapse, take a step forward.
Repeat this for 20-50 steps, and for 3 sets
One you have mastered this you can add moderate weights into each hand to progress the exercise.
This exercise should then be repeated on the heels, lifting the toes as high off the floor as possible and walking on the heels with straight knees

Towel scrunches:

For this exercise you will need to be bare foot.
Seated on a chair or Swiss ball, place your feet flat on the floor with your ankle directly underneath your knee joint.
Place a towel underneath your feet.
Using just your towel and keeping the heels and feet as flat on the floor as possible, scrunch the towel up and towards you.
Do 5 complete towel scrunches 3 times.
The towel does not have to be completely flat and can have ridges in it.
To progress this exercise place a light weight on the far end of the towel to making the towel heavier to pull.

Stretching

Standing calf stretch

Standing with one leg forward and bent and the other straight out behind you
Keep the feet straight forward and the both heels pushed into the ground
Bent forward to stretch the Gastrocnemius muscle of the calf of the back leg
Hold this stretch for 30 seconds
Then bend the back knee and sit back into the back leg to stretch the Soleus muscle of the calf
Hold this for 30 seconds
Repeat this twice per leg

Shin splints can be cause by numberous things; tight calf muslces, weak shin muscles such as Tibialis anterior, poor running biomechanics, inappropriate footwear, pronation of the feet, etc. Depending on the cause behind the problem there will be different avenues to follow when it comes the exercise treatment. Therefore these are very generic simple exercises that can assist with the problem. However, it is advised that if you are experiencing severe pain to get an individualized exercise program that will target your specific cause.

To book an assessment and get your personalized rehab program contact us here.

How to be the best Warrior!

Posted on October 7th, 2019 by Andries Lodder

By Nicole Harran

Are you seeking the new FAD of adventure races? These crazy new obstacle races consist of trail running, military style obstacles and putting your fitness and strength to the ultimate test.

As one can assume from all of the above, these obstacle races are not for the faint hearted. Training should not be taken lightly, so here are some tips to help you prepare for your next challenge!

Depending on your fitness status:

Rookie racer:

When starting off training for obstacle course races, you need to focus on strength as well as cardiovascular training. Majority of the obstacles involve propelling or carrying your own body weight.

Body weight exercises to include:

Body weight squats
Push ups
Tricep dips
Lunges
Pull ups (modified push ups)

Cardiovascular training:

Start by gaining a general base of fitness (ie. running for time – 30 min run). Include some sprints, as well as hills and speed work.

Weekend Racer:

If you do these types of races on a weekly occasion, you should have your general fitness down. To now push yourself to a new level is your next mission.

Exercises to include:

When doing your strength training, start adding in some weights. It is important to perform exercises that recruit large muscle groups.
Core exercises and strengthening the lower back are paramount.
Include some exercises which incorporate strength and cardio: burpees, box jumps etc.

Cardiovascular training

To increase the intensity of your cardiovascular workouts – include some HIIT (high intensity interval training).

This can include things like:

Sled pushes and pulls
Resisted sprints
Hill sprints

The Professional:

If you have completed a number of obstacle courses and are going out to set your PB, the most important thing to include into your workout is sports specific training.

Things to include:

Hand grip strength exercises.
Explosive exercises for all body regions – plyometrics.
Balance and agility – single leg exercises and quick changes of direction.
Hybrid workout : which pairs running and strength training intervals.

If you are seeking to do some obstacle races and are struggling with you training or would like professional advice and assistance contact us or pop in for a consultation so we can help you.