“We are what we repeatedly do. Excellence, the, is not an act, but a habit” William Durant
We all know that to achieve the most benefit and to progress and improve, our clients need to try and do something each day or at least more than just one class a week. Here are short videos and audios that you can either share directly to your clients or take ideas from to create your own. You may even fit some into your own daily routine!
Rest & Recover
For my tennis club I wrote a blog about why it can be so hard to fall asleep after a match, accompanied by a short sequence to help rest & recover. Please feel free to share with any clients who you think it may help!
Why is it hard to sleep after a match?
We all know the importance of a good night’s sleep for recovery post match, but do you ever find yourself feeling alert and wide awake and, at the same time, physically exhausted?
There are a few reasons for this:
High levels of exercise and competitive excitement release adrenaline and norepinephrine. Whilst adrenaline levels fall quickly after exercise, studies have shown that levels of norepinephrine may stay elevated for up to 48 hours.
Exercise increases the body core temperature and your level of hydration influences your ability to cool your body down. Dehydration also can increase the heart rate. These factors all lead to the body temperature remaining higher and impacting on restful sleep.
With high intensity, long endurance exercise, we can often feel sore after. This may be due to an accumulation of lactic acid, but it is not proven. Gentle mobility & flexibility exercises can help to realign the body and calm the mind.
Here a few tips to encourage a restful, good night’s sleep:
Hip & Spine Mobility
This 10 min class is for those clients who ned to maintain their hip and low back mobility.
I recently started with a wonderful lady who is a stroke survivor. Here are the 2 pieces of audio homework I have given her. The first helps relax and calm down her nervous system through breathing exercises and gentle mobility. The second focuses on beginning to control her stability especially with the weakness she suffers in the right side of her body.
This 10 minute routine was for a client who is hyper-mobile. I really wanted to work on helping her to correct her arm alignment. She often “hangs out” in her elbows, allowing them to hyperextend, rather than further opening the shoulders. Also she lacks strength in the mid back so these exercises are her homework for Xmas!
Side Hip Work
Lunge to Standing
Neck & Shoulder Series
I recently gave the next 4 sequences to a client to help relieve neck and shoulder pain.
The Wall Shoulder Series
Open the chest and mobilise the shoulder
The Hip Opener
A fantastic release for the front of the hips
Kneeling to Standing
Functional training of the lower limbs!
Wrist Strengthening Part 1
The C Curve Prep
Train your C Curve
The Foot Connection
Control, strength and connect to the big toe and other toes!
This is amazing in helping rotation and releasing the mid back.
This helps to find the lovely 3D breath we want to encourage in the less intense movements to help gently release and mobilise the rib cage and spine. It also helps to relax and reduce tension so is great to do before sleep or to manage pain.