The amazing summer weather finds many people outdoors escaping into hikes, biking and running along with many more outdoor fitness adventures!  Great job to everyone who sees the value in moving their body and enjoying the beautiful landscape we live in.  The Human Body is meant to move.  We need to “de-fuzz” in order to stay healthy.  Lack of movement creates compensation and sends us on a journey of unhealthy & unhappy.

But, what may happen for some during this extra summer activity is any underlying dysfunction starts to sneak up.  Slight aches & pains start to show themselves.  Some main reasons for this is a lack of variety in movement patterns such as continued long distance running or a lack of mobility or stability in joints.

Exploring an optimal amount of variety of movements aids in recovery and helps increase movement efficiency.  What does this mean?  Take a look at children and how well they move.  How they can jump, squat, skip or crawl.  Now, see how well you can perform the same patterns!  These patterns are lost as we age because of our lack of movement variability.

Also, over time we may lose adequate joint mobility due to repetitive movement patterns such as sitting all day at work.   What happens to that person who then decides to increase their running distance?  Areas that are meant to move tend to lack mobility and other areas try to make up for it!  How can we reduce dysfunction and stay healthy through the summer?  It’s a long list but one easy exercise that the majority can benefit from is simple and effective with little or no cost!

All you need is a rolled up towel or pool noodle.

Photo info:

• Lay on a pool noodle or a rolled up towel in upper back area.

• Perform mini crunches while maintaining chin tucked in and preventing the low back from extending.

• Think about extending overtop of the tool you are using to increase Thoracic spine extension.

• If you can maintain a “chin tuck” position and a neutral low back, extend far enough back until the back of your head touches the floor

• The photo shows a supported head position to ensure neutral neck.  If you can maintain without support, do so.

This photo shows only one part of a healthy T-spine mobility program.  The majority of the population could benefit from such a program!  Take the time to be assessed and reduce dysfunction!

For more information check out www.excelfit.ca or www.cattconditioning.com