Falls Prevention Awareness Day

There seems to be a day for everything on the calendar! National Hot Dog Day was July 19th, October 4th is Random Acts of Poetry Day, October 9th is National Fire Prevention Day and September 22nd is Falls Prevention Awareness Day!  

Some are more important than others.  Preventing falls should be high on the list.  There are some alarming statistics related to falling:

• One in four Americans 65 and older fall each year,
• Annually 37.3 million falls require hospitalization,
• And an estimated annual cost of $67.7 billion due to fall injuries by 2020.

Fortunately one of the best strategies for preventing falls is exercise.  

A simple but highly effective exercise to maintain or improve balance only requires a chair.  At the surface the sit to stand exercise seems very basic and possibly easy for some (until you do multiple repetitions in a set).

Begin sitting upright with your feet flat on the ground underneath your knees. Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come of the chair, then push down equally into both feet to stand up. Sit back down and repeat.

Tip: Make sure to keep your weight evenly distributed between both legs, and try to keep your back straight throughout the exercise. Do not lock out your knees once you are standing. 

What makes this exercise one of the top choices for improving balance and preventing falls, to start it is functional.  Think about how many times you have to get up and down from a chair throughout your day.  Often standing up from a chair people feel unsteady and need to take a moment to ready themselves before walking.  Practicing this exercise will not only improve your leg strength which will make the act of getting up and down easier but it will also give you confidence that once you are standing you will be able to move.   The sit to stand exercise requires minimal equipment, all you need is a chair! It can be executed in a safe manner and modifications can be made to make it more or less challenging. The use of arm rests on a chair to assist in standing is one modification that can be used to make the exercise easier.  If you have difficulty with your balance once you are standing try placing your chair near a counter so you have support in front of you once you are on your feet.

Start with trying to build your repetitions gradually up to a set of 10.  Once you are able to achieve this goal you can add multiple sets throughout your day.  One simple way to sneak in some extra reps is to stand up and sit down twice when getting out of a chair! 

Blog post by Eric Chandler.

Long Bars, Short Bars, Mini Bars?

A common question when working with clients in the pool is “Which is harder the long bars or the short bars?”  

The answer to the question depends on the exercises that you will be doing and the goals of your exercise program.  Understanding the equipment and the differences will help you choose the appropriate tools to make your workout the most effective.  

Using bars with more buoyancy will create more resistance when trying to move them through the water.  This will make these types of exercises more difficult.  However, exercise where you are in the hanging position will be easier with more buoyant bars because they will provide more support and stability.

Using bars with less buoyancy creates less resistance when trying to move them through the water.  Less buoyant bars will make these types of exercises easier.  The less buoyant bars will make exercises more difficult in the hanging position.  The reduced support and stability will require your body to work harder to maintain alignment therefore challenging your core muscles more.

Example of progression from easy to difficult using equipment for an exercise that requires you to move the bars in and out of the water vs. a hanging exercise.

Pump and Walk

Mini Bar → Short Bars Level 1 → Short Bars Level 2 → Long Bars

Click for video: www.instagram.com/p/BIsxNVXguZQ/

Splits and Spreads

Long Bars→ Short Bars Level 2 → Short Bars Level 1 → Mini Bars

Click for video: www.instagram.com/p/BAaPwksHmRW/

Equipment

Long Bars

Long bars provide the most buoyancy, therefore they will give you the most support and resistance.  

Short Bars Level 2

These bars have slightly less buoyancy than the long bars.  They will be a little easier for exercises that require movement through the water and slightly harder for hanging exercises than the long bars.

Short Bars Level 1

The level 1 short bars have less buoyancy than level 2 short bars and long bars.  They will be easier for exercises that require movement through the water and more difficult for hanging exercises.

Mini Bars

Mini bars provide the least amount buoyancy.  These bars will be the easiest for exercises that require movement through the water and the most difficult for hanging exercises.  

Blog post by Eric Chandler.

Marathon Training Tip #8: Aquatic Recovery

One of the most overlooked aspects of training is rest and recovery.  Often times complete rest for active people is very difficult.  There are many benefits to including active recovery sessions in your training.  One of the best places to perform an active recovery workout is in the water.  The water provides a non-weight bearing environment in that helps reduce stress on the joints, provide traction to your spine, promote circulation and reduce swelling to name a few.  The shallow water can provide some of the same benefits by reducing the amount of impact performing similar activities to running. At waist level in the water you are about 50% weight bearing.  Last but not least, exercise in the water is fun! 

Try these aquatic recovery exercises to improve your performance, reduce your risk of injury and add some variety to your training program.

Deep End Exercises

Wear a buoyancy belt. Perform waking exercises for 2-3 laps & hanging exercises 10-15 repetitions.

Forward Walking

Equipment: none

Action:  Step forward in a normal walking pattern. Alternate arms with each step while focusing on forward movement with proper alignment and posture. 

Walk + Stretch

Equipment: none

Action: Walk 3 steps then kick your leg forward, reaching for your foot with the opposite arm.  Walk 3 steps and repeat with the other arm and leg.  Keep torso straight and keep toes up.

Symmetrical Walking with Turns

Equipment: none

Action:  While walking forward turn palms out and push arms out to align with shoulders. Arms make a breast stroke motion. Bring arms to chest.  Return to start position.  Take 3 strokes forward, then turn 180 degrees and walk 3 strokes backwards, turn 180 degrees and repeat.

Splits + Spreads

Equipment: 2 long bars

Action:  Separate legs in open scissors kick position: one leg straight forward, another leg straight back.  Return to start position. Repeat with the other leg forward.  Return to start position.  Spread both legs apart to the sides, keeping toes up and legs straight.  Return to start position.

Tips:  Keep legs straight and attain full range of motion with each movement.  Feel the stretch while keeping toes up to.

Leg Stretch Series

Equipment: 2 long bars

Action: Bend one knee to a 90° position, keeping toes up. Extend leg straight in front of the body then back to the 90° position. Return to start position. Repeat with the other leg. Repeat the sequence changing leg extension of the knee to an internal position (kicking across the body) then an external position (kicking out).

Running Pendulum

Equipment: 2 long bars

Action:  Run moving to the side lying position using four running steps; pause.  Return to start position. Repeat moving to other side.

Shallow End Exercises

Perform walking exercises for 2-3 laps & stationary exercises 10-15 repetitions.

Weight Shift Catch

Action:  Shift weight to one leg and simultaneously catch and lift the knee with both arms and pull the knee to the chest, hold the balance. Return to start position. Repeat with the other leg.

Tips:  Maintain straight body alignment while pulling the knee up. Come up on the toes each time when pulling the knee up.

Catch + Pull

Action: Walk forward 3 steps and catch one foot with the opposite arm behind body, the other arm reaches straight above the head.  Return to starting position.  Walk forward 3 steps and repeat with the opposite hand and foot.  For an added challenge—before you catch the foot, bend the weight bearing knee down into a squat position and power up to your toes.

Leg Swing

Action: Walk forward 3 steps, stand on one leg while swinging the other leg forward, back, forward. Swing the arms so opposite hand and foot are in front.  Was forward 3 steps and repeat with the opposite side. Make sure to keep your body straight and sing the leg high back and forth.

Squat Hurdles

Action: Walk forward 3 steps then squat, arms straight forward at shoulder level. As you stand, mimic hurdle motion: one leg kicks straight out, touching the foot with your opposite hand. Other arm extends back.  Walk forward 3 steps and repeat with the opposite hand and foot.  Get the motion in rhythm, kicking knee is straight, weight bearing leg is on the ball of the foot.

Carioca

Action: Stand with arms out to side at shoulder level. Step side to side crossing one foot in front then in back (like the grapevine). Take wide steps, keeping your pelvis stable.

Blog post by Eric Chandler.

About Eric Chandler

Eric joins the Cape Cod Rehab Running Team with a background in Exercise Science. He is a Certified Strength & Conditioning Specialist (CSCS), certified in Part I & Part II of the Burdenko Method, a Certified Functional Movement Screen (FMS) Specialist, and has also been training in the TRX Suspension Training Method. Eric looks for his clients’ strengths and uses those strengths to help them get the most out of each session. A recreational runner, Eric has served on many of the CCR Flyers Cape Cod Marathon relay teams as has a goal of breaking 20 minutes in the 5k.

Marathon Training Tip #6: Strength Train

What do most runners do to train?  Run.

The majority of distance runners started running because they love to run.  There are many health benefits to running and it is also convenient to just walk out the door and run.  Often overlooked or ignored by runners is the importance of strength training. Complimenting your running program with strength training will improve your performance and also reduce your risk for injury.  

Here is a TRX series of exercises that will help strengthen your total body with exercises specifically selected to address weaknesses typically seen in runners.  They will help strengthen the core, upper body and lower body and should be performed 2-3x per week, with a day of rest in between.

Note: Do not perform any exercise that causes or increases pain.

Warm Up

Squat/Row to Heel Raise

Hold the TRX handles with arms bent and your feet shoulder width apart. Sit back into a squat keeping your heels on the ground and extend arms. Stand back up pushing through your heels and pulling with your arms. Once fully standing raise up on to your toes. 

2x15

  

The Workout

Power Pull

Hold the TRX handle in single handle position with one hand.  Keep elbow bent at the start and feet shoulder width apart.  Extend arm holding handle and drop back into a squat.  Reach back with your other arm towards the ground.  Return to the start position by pulling with your arm and driving up with your legs. 

2x10 each arm

Alternating Side Lunge

Hold the TRX handles and stand with your feet together.  Take a large step out the side keeping toes pointed straight ahead. Bend the knee that you took a step with pushing hips back and sitting into a side lunge position. Return to the start position and step to the other side.

2x10

Balance Lunge with Knee Drive

Hold the TRX handles and stand with your feet together.  Step back into a reverse lunge.  For a challenge: keep the back foot off the floor in a balanced position!  Stand up on your stance leg driving your knee forward into a march position.  Do all repetitions on one side then the other.

2x10 each

Bridge with Hamstring Curl Series

Lay on the floor with your heels in the TRX cradles (handles should be about 12” off the ground). Raise your hips into a bridge position.  Keeping hips level draw one knee in towards your body.  Extend leg out and repeat with the other leg. Repeat with both legs. Lower body back to the floor.

2x10

Watch Meaghan demonstrate all the TRX Strength Training for Runners exercises...

Bonus! Runner’s TRX Core Circuit

Complete the three exercises in a row without rest.  Try the circuit 3 times.

Mountain Climbers

Start in a push up position with your feet in the straps.  Maintain a flat back as you march knees towards your chest in an alternating pattern.  As the knee comes in towards your body your hips should rise slightly. 

10x

Three Position Crunch

Start in a push up position with your feet in the straps.  Maintain a flat back as pull both your knees towards your chest. Return to the start position and pull both knees in towards your right elbow, return to the start position and pull both knees towards your left elbow. Repeat the series of 3 movements 5x.

Pike

Start in a push up position with your feet in the straps.  Keep your legs straight and drive your hips towards the ceiling as you pull your feet towards your hands. 

10x

Blog post by Eric Chandler.

About Eric Chandler

Eric joins the Cape Cod Rehab Running Team with a background in Exercise Science. He is a Certified Strength & Conditioning Specialist (CSCS), certified in Part I & Part II of the Burdenko Method, a Certified Functional Movement Screen (FMS) Specialist, and has also been training in the TRX Suspension Training Method. Eric looks for his clients’ strengths and uses those strengths to help them get the most out of each session. A recreational runner, Eric has served on many of the CCR Flyers Cape Cod Marathon relay teams as has a goal of breaking 20 minutes in the 5k.

Progressive Overload

Are you no longer seeing results from your exercise routine?  Are you familiar with the principle of progressive overload?  If not, this might be what you're missing.   

Your body has most likely adapted to the demands you have placed on it when you started your exercise routine.  If you do not increase the amount of weight you are using or change your repetition schemes you will eventually plateau. 

This is where the principle of progressive overload come into play.  You need to progressively overload the musculoskeletal system and progressively increase the load as the tissues become accustomed to the stimulus. 

You are probably asking yourself how do I know when to increase the weights I am using and by how much?  As personal trainers, we are here to help make the most out of your gym experience by keeping you safe as you progress.  They will give you suggestions on which exercises you need to increase your weights and by how much.  

Dust off those exercise cards that you have memorized and schedule an appointment with a personal trainer today!

Blog Post by Eric Chandler CSCS.

5 Burdenko Strength Exercises for Runners

All athletes need to strength train but it’s an element to your training that is often missed.  Strength training will make you a stronger, faster, and more efficient runner and most importantly—strength training will help keep you injury free.  Below you will find 5 Burdenko exercises that Eric Chandler, a Certified Strength & Conditioning Specialist and Certified Burdenko Method Instructor, chose to target muscle groups important for runners. 

Begin with 10 repetitions of each exercise.  After a few sessions, try 2 sets of 10 repetitions and start adding speeds.  Do not perform any exercise that causes or increases pain.

Earth to Sky

Lunge to the side and “sweep the floor” with your opposite hand and continue to complete big circle overhead. Continue for 10 repetitions and repeat to the other side.

1/2 Roll Lunge Step

Stand on one leg with your foot in the middle of the half roll.  Use the other leg to step forward into a lunge and then step back into a lunge.  Repeat back and forth for 10 repetitions and repeat on the other side.  For a challenge, reach opposite hand to the front foot while lunging.

1/2 Roll Leg Swings

Stand on one leg while swinging the other leg forward and back. Swing the arms so opposite hand and foot are in front. Make sure to keep your body straight and swing the leg high back and forth. Continue for 10 repetitions and repeat on the other side.

Scooters

Lay on your side with legs straight together. Support your head with your lower arm and position your top arm in front with fingers pointing towards the body for stabilization. Bend top knee towards the top arms. Extend leg straight at elbow level. Swing leg back to starting position. Continue for 10 repetitions and repeat on the other side. Progress to full leg extension behind the body, bend knee and bring forward to elbow again.

Rotate and Kick

Lay on your side with legs straight together. Support your head with your lower arm and position your top arm in front with fingers pointing towards the body for stabilization. Lift top leg straight up and bend your knee down bringing your heel to your buttocks. Turn knee up and extend your leg straight up. Return to start position. Continue for 10 repetitions and repeat on the other side.

Blog post by Jen Skiba.

5 Burdenko Warm Up Exercises for Runners

A good warm up is important for preventing injuries and preparing your body to perform.  Next time you head out the door for a run, try these 5 Burdenko warm up exercises that Eric Chandler, a Certified Strength & Conditioning Specialist and Certified Burdenko Method Instructor, picked out with runners specifically in mind. 

Warm up by walking for 3-5 minutes.  Perform 10 repetitions of each exercise.  Gradually move through greater range of motion.  Do not perform any exercise that causes or increases pain.

Wake Up Call

Take a small step forward white extending your arms overhead. Clap! Return to start position and repeat with the other leg. Gradually take bigger steps forward until you are lunging.

Weight Shift Catch

Shift weight to one leg and simultaneously catch and lift the knee with both arms and pull the knee to chest, hold the balance.  Return to start position and repeat with the other leg.

Squat Hurdles

Squat with arms straight forward at shoulder level. As you stand, mimic hurdle motion: one leg kicks out straight, touching the foot with your opposite hand. Other arm extends back. Squat and repeat with the opposite hand and foot. Get the motion in rhythm, kicking knee is straight, weight bearing leg is on the ball of the foot.

High Knees/High Heels

Perform 3 high knees with alternating arm swings then 3 butt kicks, lifting the heel towards the buttocks, continuing with the arm swing.

Power Stride

Start with one foot in front of the other.  Drive up with the back leg to a high knee with opposite arm in the air.  You can take it one step forward and go all the way up to your toes on the stable leg.  Continue for 10 repetitions and repeat to the other side.

Blog post by Jen Skiba.