Category Archives: Exercise

Exercise

Exercise
Such an old Latin word which stood for “keep busy/practice“. Today, the word “exercise” is maybe related to the word “chore“, and I believe that today’s society is engulfed with more work and stress than ever and hence less time for exercise and fun.

I understand how hard it can be to fit exercise into a busy day, but luckily there is 7 days in one week and I really believe it is down to having some really good routines. A sad fact is that people usually don´t see the benefit of exercise, or anything that can benefit them in the long term for that matter. When we are busy and have our attention on so many other aspects of our life, it is easy to lose focus and do what to be the most comfortable and convenient, but what if I told you that with having exercise in your daily routine, you will actually have:

More energy, Sleep better, Think more Clearly, Control your Weight, Combat Health Conditions and Diseases, Improve Mood, Better Sex Life, and actually Feel Better About Yourself?

Are you ready to schedule exercise into your weekly routine, or you still don´t believe me? (Here is another blogger who have written about this topic in more detail).

Knowing is not enough, we must Apply
Willing is not enough, we must Do!
-Bruce Lee-


I was meant to say that the benefits mentioned above is all based on sound research. I encourage you to do some research if in doubt. A good tool to use for this is “google scholar“. Just write “benefit of exercise” on the search bar and see what pops up! Most articles are hard to read, and most articles only gives you the abstract unless you want to use money and buy them. If you should find access to a whole article I would recommend you to stay to the abstract which is usually found on the 1’st page, and also the results or discussion which is usually the last page before references. Enjoy!

Did you know that you lose grey matter (brain cells), by being sat still or stood still over a very long period of time repeatedly? In other words, a sedentary life style really can be detrimental to your health and well being. Additionally if you are suffering from low back pain the likelihood of reduced amount of grey matter is also increased, compared to healthy low backs!
Exercise will really do you good!
– www.neurobiologyofaging.org –

Advertisements

Functional Training

Functional Exercise (Shaolin monks)

What is Functional Training?
Functional training is a form of exercise that uses smooth movements, softness in movements to utilize the kinetic chain/muscles that work together during any movement patterns. This is in order  to react faster and smoother when performing a given any tasks. This is especially important for those who practices martial arts. The whole body working as one instead of isolating muscles like most body builders do.

People who are suffering from low back pain can benefit from these kind of exercise to prevent future low back pain episodes, shoulder issues, neck issues, knee issues etc.. but I would recommend that this is done under supervision of an expert and not through Youtube videos. If it is new to you, you need to take it step by step, because one needs to learn to walk before one can run.

Why Functional Training
Heard of a man named Ido Portal? This man is at the pinnacle of functional training or movement training. He is also the man who helped Conor McGregor, the current champion of the featherweight division in UFC with aspects of his training. Other great minds within functional movement, Naudi Aguilar, founder of functional patterns.

Functional training is grooving your everyday movement patterns such as bending down to pick something up from the floor, reaching up to the cabinet, walking or running.

You will be surprised by how many I see at my clinic that comes in with severe low back pain due to something as mundane as picking up a letter of the floor. Why does this happen? Because a strong core is the basis of every possible movement. When you start an arm movement or leg movement, your core should be reacting by contracting to stabilize the lower spine. So imagine people who lacks core strength. When performing a bending task and one lacks core strength the lower back spine will be put in a vulnerable state to mechanical stresses. If this is repeated throughout a prolonged period of time, that can eventually end symptoms such as pain. This is due to a whole cascade of neurological processes which in essence end up in faulty muscle pattern, which then will tighten up muscles that should not be too tight and your low back will end up into spasms. Some people may know it better as repetitive strain injury.

The concept of functional training have now been further developed to be used by fighters who compete in “UFC” as mentioned earlier.  (ufcgym.com)

mma

I’ve attached a video to give you an example:

http://www.youtube.com/watch?v=4wfucQ-EygE&feature=related

Last updated [15.05.16]

Muscle Directory

Working with a closed kinetic chain e.i. individual muscles are great for many reasons. If you have any muscular imbalances in the shoulder, knee, upper body, lower body etc. You can use closed kinetic chain exercises to regain balance. I would recommend it to everybody who are under rehabilitation for specific injuries of e.i. the shoulder, elbow, wrist,  or of the hip, knee, ankle regions.

Closed kinetic chain exercises are also great for building definition for different muscle groups.

If you want to make an exercise program and you feel like you don’t know where to begin, I highly recommend the web-pages below as help. But remember, the best help is to ask somebody experienced.

Screen Shot 2013-06-29 at 11.10.49 PMhttp://www.exrx.net/Exercise.html

Screen Shot 2013-06-29 at 11.11.00 PMhttp://www.bodybuilding.com/exercises/

Proprioception exercises

What is Proprioception?
Proprioception is like a navigation system you have in your car (GPS – Global Positioning System).  Your brain is the navigation system, and the roads on the navigation system is the nervous system of your body. The roads connects cities to each other, just as your nerves from your brain connects to all the organs and muscles of your body.

Nervous system

Imagine there´s a traffic jam, or a road that is closed due to some unforeseen circumstances. What will happen? Delay? Swap to perhaps a longer car journey than expected? Or in some cases, you can´t get to your destination due to the only road there was closed. If this happens to the nervous system due to mechanical changes and adaptation from earlier damage, e.i. falls or car accidents etc. It is researched upon that certain neurological changes will takes place on how you will use the muscles in your body. This can in some cases lead to faulty patterns on how you use your muscles day to day, and eventually lead to muscles that should not preform a given task to fall under stress and get injured, which will results in symptoms of pain, like for example low back pain. This will be called a typical repetitive strain injury.

Research done by Heidi Haavik can now confirm that chiropractic adjustments can help to reset the blocked roads of the nervous system in order to “reset” how the muscles should work.

http://proprioception.org.uk/seminars/free-seminars/