Teaching New Techniques

Teaching New Techniques

 

When working with a client, as they progress from the basics to more complex activities, a close eye on their technique and motor skills is extremely important in order to maximize their "gains" while avoiding injury.  There are three stages of motor skill development.  The first stage, called the Cognitive Stage, provides constant external coaching by you, the instructor.  You introduce the new technique and then provide the visual, verbal and manual cues to your client in order for them to perform the activity properly.  You may have to place your hands on your client to correclty move them or cue them on stability at this time.  Body Awareness and proprioception are touched on here, but they are not the main focus yet. 

The second stage is the Motor Stage.  During this phase, your client is performing the technique efficiently and consistently.  They know when they make a mistake and can adjust appropriately.  Body Awareness for the skill and proprioceptive feedback become the prevalent form of feedback.  This is when I begin to reduce the use of mirrors and visual/manual feedback.  I stand back and only assist to prevent injury.  This is the "practicing stage."  To move onto the next stage, your client must practice the activity frequently. 

The third stage is the Automatic Stage.  Here, your client is able to perform the activity properly, efficiently and with minimal assistance by you.  Know which stage your client is in, because giving too much feedback can be just as bad as too little feedback.



Dynamic Flexibility Activities As A Warm Up

Dynamic Flexibility Activities As A Warm Up

 

 

Viscosity is a property of biological tissues, in this case the spine and torso muscles, and it is defined as a resistance to motion.  Viscosisty of these tissues can be reduced to allow subsequent motion of the spine and torso with less stress on the tissues.  To do this, incorporate gentle motion activities (not static stretches) as part of your warm up.  It is suggested that this warm up include spinal stabilization exercises using functional movement patterns, such as diagonal chops and lifts. 

You will also want to keep in mind that the spine does have a "memory."  A prior activity can effect the spine's biomechanics during the next activity.  For example, if you are in the seated posture for a period of time, the spinal ligaments become lax and posterior disc creep may result.  This may lead to injuries such as bulging disc. 

Notice the flexion in the lower back

 Upon positional change, the nucleus of the spinal disc redistributes (no longer creeps).  Therefore, it is a good habit to alter your positions from one exercise to the next.  Follow an exercise that consists of spinal flexion with an exercise where the spine is either in neutral or extended.  This will minimize the chances of disc creep, bulging discs or even herniated discs.     

Follow the seated row exercise above with the plank hip extension exercise, moving from a flexed posture exercise to an neutral/extension exercise

"No Pain, No Gain, Right???"

"No Pain, No Gain, Right???"

 

 

 

Wrong!!! Here's a quick tip when working with a back injury.  It is advised that therapeutic exercise for a lower back condition be pain-free.  If not, pain during the activity will create 'substitution' movement patterns as the spine attempts to protect itself from feeling the pain.  These 'substitution' movement patterns will cause more problems later on.  Your initial goal here is to relieve the inflamed tissues first, then work on regaining functional movement.   

Why Exercise Regularly?

Why Exercise Regularly?

 

 

Here are just a few of the benefits of exercising regularly:

 

1) Exercise decreases your blood pressure, making it easier for your heart to pump blood, which reduces the overall work of the heart

 

2) Exercise decreases your heart rate/pulse, which allows the heart to work less

 

3)Weight control - If you maintain your eating volume and walk 10 miles a week, you will lose 1/2 pound per week

 

4) Exercise can help cholesterol by increasing the "good" cholesterol

 

5) Exercise slows the progression of heart disease

 

6) Exercise boosts your confidence