Stability and Posture of the Upper Back........

It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or you use the gym it is key to incorporate these exercises into your daily exercise routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

Shouder stability

Rotator cuff strength

increase scapular (upper back) strength

The scapular area consists of:  shoulder blades, rhomboids. rotator cuff, middle trapezuis,posterior deltoid and subscapularis) These are all stabilizing muscles of the upper back

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.
I will be including these simple execises into my exercise routine especially because of my time on the bike and my body is going to be in different positions so I most definately need to ensure that these stabilising muscles are stong.

Prone Y over Stability Ball

Prone T – focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward

Prone T over Stability Ball

Prone Y –keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone W over Stability Ball

Prone W  - Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

 

Feel free to leave any comments below:)

Banana and Blueberry Heaven.....

Kezziemac's Pre - Workout Smoothie

 

Ingredients

Handful of Blueberries

1 x Banana

150g of Natural Organic Plain Yoghurt

22.5g Oat Bran

2 x tablespon of berry and nut sprinkle

3 Ice Cubes

Add all the ingredients together and blend - Serves 1

 

Fruit and oatbran will provide you with energy

Blueberries are good antioxidants

Yoghurt adds probiotics and it tends to be easier to digest than using milk. (you can use  what you prefer)

Brenda McCann's Experience of Running......

 

Favourite race: Knysna 21km Forest Marathon

Why? I was fit and strong and it was a beautiful run

Preferred distance: 10 - 21km

Preferred Surface: Road

All your race times: Knysna 1:47:38, Spar Ladies 47:41

What motivated you to start running: I wanted to lose weight and I was working as the secretary at the running club

How many years have you been running: since end of 2010. I have always dabbled in running however it has become a much more serious part of my life since 2010.

Do you prefer running on your own or in a group: I have days however I do prefer to run with my running partner

Why: It’s social, it’s great catch up time and it’s not so lonely and hard as it is on your own.

How do you prepare for your race the night before: I eat a good meal and try and get a good night’s sleep

Do you carbo load before a race: Not really – I protein load

What is your pre run meal: In SA, we don’t really eat before a run but something like droewors or banana would be a good pre-run snack

What do you use to fuel yourself during your long runs: Nothing

What is your post run meal: Nothing in particular

Do you run with music: Sometimes

If you could give any advice to someone just starting out running what would it be: Be patient, take it easy and don’t rush into anything. Just enjoy being outdoors and being able to run

What trainer’s would you recommend: I am currently running in Brookes Ghost trainers and I am very happy with them

Who do you admire the most in the world of running: Anyone who gets out there and runs has my admiration

Don't be Scared of Eating Good Fats .......

Good Fat is found in foods like:

• Seeds
• Avocados
• Seafood
• Oils
• Meat
• Fish
• Nuts

Kezziemac's Tip: Always add a bit of Good Fat  to every meal eg:

Apple and Nuts 

 

Chicken and Avocado Salad

Why You Ask??

• Good fat helps you from overeating because it tells your brain to stop eating.
• Fat slows the rate at which sugar hits your blood stream, and this allows your blood sugar levels to remain steady.
• Most importantly, keeping your hunger and cravings at bay.

Never have a salad without any dressing. I love adding a sprinkly of Balsamic vinegar to my salads!!
Also, Remember everything in moderation!!!

Tight Hips???

August Stretch of the Month:

Hip Flexors (kneeling quad and hip flexor stretch)

 

Tight hips are a common problem for most of us. Whether you are a runner, cyclist or desk bound try and incorporate this stretch into your exercise regime. 

Kneel in a lunge position and place the foot of the back leg on a chair behind you (or hold it with your hand).

Then use the bum muscles to push the hip of the back leg forward



How is your running technique????

When you are running try and think of the following basic running guidelines:

Is my:

Face and jaw relaxed

Head upright,slight lean looking forwards to a point 20-40 metres away

Shoulders in a relaxed and comfortable position

Natural curves of the spine

Arms move in a pendulum - like movement close in to the side of the body, with the movement coming from the shoulder joint

Elbows bent at 90 degrees

Fingers and thumbs relaxed

Hips and shoulders facing forwards, with a minimum rotation

Focus on keeping core strong