Month: May 2020

~ Sharna

It’s the basic position your back is in when you’re lying on your back on the floor, naturally!!!

Great posture is easy to achieve and maintain – plus a healthy body image & having less pain are what most people want.

Of course, some people have variations in their spinal curvature, but many conditions can be improved with work and attention to spinal positioning.

Are you camera ready?

Not to sound creepy, but if you were caught ion camera when you weren’t ready or looking – what would your posture look like?

The more you practise anything, the better you get at it – good or bad….

We want to strengthen that neutral curve, so in my workouts and wellness seminars, I put a ton of focus, reminders & effort into my clients awareness. We do all of our strength training, core work, upper & lower body work in NEUTRAL SPINE for that reason.

Rounded shoulders

Rounded upper back

Rounded lower back

Pelvic tilt

These all are ok for stretching but not for strengthening!

I want you getting stronger in the RIGHT position. The more you do something, the better at it you get!!!

Try this:

Lie on the floor.

Pretend you’re lying on a nice smooth, freshly combed white sand beach!

Think of what body parts would leave an imprint in the sand…..

Head

Shoulders

Bum

Legs……..oh…. And of course – your Margarita!!!

But seriously, your lower back wouldn’t be PRESSED into the sand. You have a NATURAL LOWER BACK CURVE = that’s “neutral spine”!

I want you to maintain your great lower back neutral spine, not FLATTEN IT OUT!

What’s in the Middle Matters- MOST!

Core is a Team Sport

~ Sharna

Plank is all the rage – it’s amazing for back & core strength…….but ONLY if doing it THE RIGHT WAY!

Many variations of exercises are now being done in plank during workouts, but I see so many people in poor form, and in the wrong position, and they can and are injuring themselves in the process. I’m all about the BASICS first, then applying the extras.

Proper plank position should feel like you’re standing up against your wall, in proper posture, with your head, shoulders & butt in line, and holding your arms out in front of your shoulders – this becomes EXACTLY the RIGHT POSITION for plank………just turn that horizontally on the ground.

Hands positioned so your wrists are under your armpits, directly below your shoulders, pulling head back creates the neutral spine position.

Drawing shoulder blades down your back activates back muscles, and maintaining 50-50 weight distribution between your arms & feet creates equal body weight reducing pressure in your wrists. This way you don’t feel your entire body weight in your wrists!!

Keeping your head, shoulders & butt the same height, focusing on the hip bones & armpits being the same height – you’ve got a great plank happening!!

Remember to engage & tighten your core to HOLD THAT POSITION.

Go get planking!!

~ Sharna

Being blunt – that’s me!

I say it like it is!!

We all have ‘em…….just place your thumbs under them in a straight armed plank!!

Back to Basics!!

To strengthen your arms, chest, back, core and shoulders – do your plank…..but please

DO IT THE RIGHT WAY!

Then…..after you get a lot stronger, change up your positions for your push ups.

Spread your fingers, line up your thumbs under your nipples, wrists under your armpits.

Even placing your hands slightly higher, narrower or wider can result in straining your neck, wrists or shoulders……line everything up for your basic plank & you’ll feel stronger, more stable & you’ll be able to hold it longer……..maybe even do a push up from there!

Yes! There are fancy positions for push ups, when you get stronger – but if you learn to do the basics THE RIGHT WAY, you will get the results without extra risk of injury. Too many people are suffering with shoulder issues, wrist pain, neck pain.

The plank & push ups are extremely important to do as weight-bearing exercises.

Super great for core strength!!

Many doctors will advise patients to do more weight-bearing exercises for joint and bone strength, osteoarthritis, osteoporosis, and other issues. The biggest problem I see over and over, is that these simple exercises are being done the wrong way – adding to the problems, adding more pain, adding to these injuries.

Do it right, in the right position, and build up your strength slowly!!

Nipples