Personal Fitness Professional - January/February 2009 - (Page 34)

PA I N I N T H E B AC K ! Better posture, better results By Dr. Steven Shoshany During a personal training session, the client’s posture must always be a trainer’s primary concern. While many trainers clearly understand the importance of proper form for a speciﬁc repetition — for instance, the position of the arms during bench presses — many trainers neglect the rest of the body’s overall form and posture. Posture and biomechanics are critical when training and building muscle. Both are very basic but often overlooked aspects of a proper ﬁtness routine. On many occasions, I’ve witnessed trainers with clients working on the bicep curl without proper attention focused on stance and posture. When working on the barbell bicep curl, the knees should be bent, attention paid to the trunk and avoidance of any swaying or excessive forward or backward movements. Another example of a gym repetition quite notorious for causing pain is squats. While few misunderstand how important it is to descend to a certain level in order to maximize the muscular workout, the remaining parts of the body are neglected and lower back injuries abound among those improperly performing squats. We love the squat because it is the best exercise to condition and strengthen an array of muscle groups, but a badly performed squat can lead to an acute back injury. Here are some guidelines to ensure the safe execution of this exercise: • The eyes should be looking straight ahead, knees bent, focus on properly inhaling on decline and exhale on upward movement. • When standing, trainers should pay close attention to a client’s shrinking of the abdomen or bringing the belly button into the spine. By following this protocol, a trainer can help a clients strengthen their core and spinal muscles. It’s a great reminder that the spine is literally the body’s foundation, and when the spine isn’t in proper position, major trouble can result. JAN-FEB2009 · WWW.FIT-PRO.COM Elements of Good Posture: lordosis in the lumbar spine, the kyphosis in the thoracic, and the lordosis in the cervical spine. These curves help to distribute the load evenly throughout the spine. Simply understanding normal from abnormal posture can help avoid pain. • Keeping the knees bent and having the client keep the abdomen tight can greatly reduce back pain while standing. • While exercising, clients should be aware of the head position and focus their eyes straight ahead. • Stand with the head up, shoulders straight, chest forward, weight balanced evenly on both feet, and hips tucked in. • When a client has lower back pain while standing, address the tight hamstrings by stretching and investigating whether he or she has shortened iliopsoas or hip ﬂexor groups. • Many people who have lower back pain have weak abdominal muscles. This should be addressed ﬁrst to inform the client about the relationship between their core muscles and back pain. • As most trainers know, breathing throughout the exercise is crucial, but few realize how strong the bond between proper breathing and back pressure is. If a client has lower back pain, holding their breath can increase disc pressure, leading to an increase in intrathecal pressure and creating ﬂareups. Be sure to remind the client to exhale during a lift or press in order to prevent an injury. • Always remember to stand with good posture yourself. A personal trainer should never slump during a training session. A vital component of training is an intimate knowledge and understanding of the body, the core and what muscles support each area of the body. Remember that you should always model good health, and good posture, for your clients. • A person’s shoulders should be level along with their hips, and their head should be centered. • When a person is standing properly, their spine should have its natural primary curves: the The Doctor’s Recommendations for Back-Friendly Personal Training: • Always stretch the client before and after a workout to get the body ready for its workout. Stretching almost always makes the diﬀerence in how your client looks and feels. • Always take the time to thoroughly teach your client the movement ﬁrst. It is essential that they understand the position and know what it should feel like, and the best way to make sure of it is to follow your gut. If you doubt their understanding of a repetition, have conﬁdence in your instinct. • Always keep your focus on your clients’ bodies. Their abdomens should be vacuumed or “zippered” up and should remain engaged during the exercise. • Always teach the client proper breathing technique. Oftentimes, people hold their breath during a movement, so remind them when to breathe in and out. • Watch and listen to your client; be aware of pain or straining. Understand what is going on with their body, and see if there is a problem with form or technique. • Never rush the training session process. Slow routines that are done properly will beneﬁt your client more than rushing through a training session and trying to ﬁt in too many exercises. 34 Dr. Steven Shoshany works as a chiropractor and pain management specialist in his private practice, the Downing Chiropractic Center in New York City, having received is chiropractics doctorate from Life University in Marietta Georgia in 1996. He is a member of the International Chiropractic Association, the International Chiropractic Pediatric Association, and he has been a New York Chiropractic Council member since 1999. For more information, visit www.drshoshany.com. ● http://www.drshoshany.com http://WWW.FIT-PRO.COM

Table of Contents Feed for the Digital Edition of Personal Fitness Professional - January/February 2009

Personal Fitness Professional - January/February 2009 Contents Letter from the Editor, Writers Ready to Rock the Podium What It Takes to Change Fitness Marketing Makeover Be Better Top Club Building a Base of Special Populations The Balancing Act Take Action! Nutrition Solutions Datebook Journey to Success New on the Market The Four P's Exercising Your Influence No More Pain in the Back!

Personal Fitness Professional - January/February 2009

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