From the desk of Sarah Rogers, LMT, AAPT-CPT, TRX... There is nothing like the FREE feeling of spring... not having to walk flat footed and stooped over to keep our balance. I am currently day-dreaming about those days. They'll get here, don't worry. Meanwhile, we're stuck tracking our way through narrow passages through snow mounds, hoping that our footing can fall into the previous person's footing without much trouble. I get a fair number of clients asking me if there's anything they can do to strengthen themselves in preparation for the winter. Well, though we are pretty far into the winter, it is never too later to help yourself and improve your stability strength.
If you look at the way most of us spend our time, we move FORWARD and sometimes backwards, but mostly forward. This means that we lack strength in moving in any other direction.. I mean, who walks down the street sideways? So, in conquering your goals of improving your stability strength, consider the following ideas:
LATER JUMP OVERS (JUMPING LEFT AND RIGHT OVER A CONE OR A LINE)
LATERAL LUNGE BEHINDS (CROSS MOVING LEG BEHIND STANDING LEG; this works glutes along a longer range of motion)
JUMPING JACKS (YOU CAN MAKE THIS HARDER BY SQUATING DOWN INTO EACH LANDING; WORK THOSE HIPS!)
SUPERMAN (THE BACK IS PART OF THE CORE! OUR CENTER OF STABILITY)
ADDUCTING CRUNCHES (PUT A ROLLED UP BLANKET BETWEEN YOUR KNEES; SQUEEEZE, THEN SLOWLY CRUNCH WHILE EXHALING)
SIDE RUN (CROSS YOUR TRAILING LEG TO THE FRONT THEN BACK OF YOUR LEADING LEG AS YOU RUN SIDEWAYS)
Note: When working a muscle group, you want to ensure that you have enough rest before challenging the group again. This will help in the building and maintenance of strong muscles. Want more ideas? Email me to chat: email@example.com.
Sarah J. Rogers, LMT, AAPT-CPT, TRX Licensed Massage Therapist & Certified Personal Trainer
Sarah J. Rogers is a licensed massage therapist and an internationally certified personal trainer. She received her training at The Cortiva Institute in Watertown, MA and The American Academy of Personal Training in Boston, MA. She is a member of the American Massage Therapy Association and of IDEA fit. Having received her BA in Anthropology and History of Science at Smith College, she shares a deep intellectual and philosophical connection to her clients and work.
Sarah works with each client to develop a comprehensive treatment to suit each client’s goals. She incorporates neuromuscular therapy, advanced osteopathic stretching, myofascial release, stretching, and personal training. She also integrates relaxation, meditation and motivation techniques. Sarah understands and appreciates the various ways in which people use their bodies to get through their every day lives, and enjoys the process of tracing the source of discomfort and injury.
A life-long athlete, Sarah enjoys yoga, running, swimming and biking among other things. Sarah has coached swimming, participates in special education wellness programs (Cantor Youth & Special Olympics). Sarah believes that holistic and traditional health should be equally accessible to every individual. She participates in the Collaborative Health For All initiative by Jill’s List in collaboration with Boston Medical Center, Beth Israel Deaconess Hospital and Spaulding Rehabilitation Hospital.
*Swedish / Deep Tissue / Myofascial Release / Pre-Natal / Active Isolated Stretching / Body-Awareness / Personal Training
"Good for the body is the work of the body, good for the soul is the work of the soul and good for either is the work of the other." -Henry David Thoreau.