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Author |  Jator PierreDIAKADI Trainer Perform Exercise that balances your body

Our bodies are an expression of every choice we have made since we’ve entered the world. The body will always mould itself around what you do with it. e.g. if you drive to work, sit in a chair 8-10 hrs a day, drive home and then sit on the couch to watch TV, your body will become those environments- usually slouched and restricted.

It’s important to do stretches and strengthening exercises that pull the body into alignment, especially if your life is sedentary. To design stretching and corrective programs that are specific to individual needs we perform a comprehensive assessment.  A basic rule for stretching is if it’s not tight, don’t stretch it. Perform stretches needed to allow you to stand up straight, perform a full squat, lunge, rotate the spine and press weight above the head all with optimal alignment of the spine.

Stretching programs need to be performed 6/7 days per week to get optimal results and for practical purposes are best designed to take less than 15 minutes.

When performing more than 2 intense days of training in a row the body will not recover and exercise becomes more stressful than it is worth. This is why we recommend 1-2 days of intense exercise followed by an active rest day of light walking, stretching or swimming in the ocean. Exercise programs should always vary and cover a variety of movements and responses- stability, endurance, speed, power, maximum strength and muscle building strength work.

Balance within the muscle system relates to the balance between stabilizer muscles and prime movers. If you’re over investing in fast and heavy lifting, the stabilizer muscles will be compromised.

Balance also relates to the hormonal system. If you’re feeling run down, intense circuit style resistance training will not serve you.  You can modify by slowing the movements down to breathing pace and doing lighter less complex versions of the same movements.

All WE workouts finish with core stabilization work to keep tone and health within these muscles.

Breath

We can live many days without eating and drinking but only a few minutes without breathing.  The act of breathing is involuntary, however the manner and conditions for a healthy, optimally functioning respiratory system falls to making a conscious choice.  We breathe over 20,000 times a day.  If our breath is optimal it will contribute to our wellbeing.  If our breathing pattern is less than optimal it can have a profound effect on our health and wellbeing; ultimately leading to problems in our digestive systems, detoxifications systems, organ health, posture and our sympathetic nervous system which will lead to an increased stress response with every breath. Taking the time to consciously breathe with the diaphragm and let the belly and ribs expand with each breath, is a great way to calm the nervous system and massage the internal organs. We encourage nasal breathing as it filters, humidifies and warms the air before it hits the lungs. Breathing with your nose also further calms the nervous system. Through client assessments, we have found that most hyperventilate, or over-breathe, creating excess tension in the digestive and respiratory systems and muscles around the neck.

Slowing the breath down before taking another breath allows for the calming effect of mild Co2 retention to occur.

This exercise can be done in bed on your back before going to sleep, on a foam roller, which will aid in opening up the rib cage or in an Epsom salt bath for 3-5mins.

4 second inhalation 4 second exhalation 2 second pause in between

Invest in a Foam Roller, Stability Ball & Stabilizer Cuff

Foam Rollers have been designed to allow for optimal opening up of the ribcage, improving posture and breathing mechanics and are perfect for giving yourself the best massages.

We recommend people perform the long lay with the above breathing technique at least 6/7 days.  Lay face up with your head at one end of foam roll and your pelvis at the other end with a small towel rolled up to the size of the thickness of your palm under your low back.

For home use we suggest:

Foam rollers  Stability Ball Stabilizer cuff

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