4fitbodies.com

Stability Training

David Hansey

NASM Certified Performance Enhancement Specialist

NASM Certified Sports Fitness Specialist

NASM Certified Personal Trainer

Any strength training program should be progressive and the first step is always to correct imbalances and gain stability in order to move on and strengthen. This is one of the reasons why I always suggest at least a few personal training sessions for anyone starting a new sport or returning to a sport after a break. Just because you think you are “fit” does not necessarily mean you are in optimal shape to prevent injury once you start to play. I see clients almost every day who complain of injury. And most of these injuries can be traced back to using poor mechanics to compensate for weak or tight muscles.

This is also true in teens. Just because your child is slender and active does not mean that they have the shoulder stability to pitch baseball games. Nor does it mean that the training they receive on their team will help them gain this stability. Most sports training programs are just what they say they are. Programs to help you perfect your game and be a more capable player. They rarely include a personalized training program to assess and correct your personal needs. That is where personal training comes into play.

Once your weaknesses, strengths and goals have been assessed, it is time to lay out a training program that will correct any weaknesses and will help you to get to a point where improvements to your game are noticeable because you have the strength and balance to perform the movements correctly.

The first part of your training program must include stabilization exercises. I cannot stress this enough. These exercises are the “building blocks” that allow you to continue on to strength and power training. Failure to build muscle stability just increases your chance of injury. And to be honest, EVERYONE should review their stability needs. I am not just talking about elite athletes here. I see weekend tennis players with sore elbows. I see golfers with sore elbows, wrists, shoulders and lower backs. I see baseball players (and as young as 10 years old) with elbow and shoulder problems. I see runners with sore ankles and knees. I even see people who take aerobics or walk with sore ankles, knees, feet and shoulders. And almost EVERY single one of these complaints can be corrected with stability training. So be sure to get your body assessed and add stability training to your program today.

Regardless of your sport, the off-season is the time to make these assessments and train for improvement so when the time comes to play; you are stronger, faster, more accurate and less prone to injury. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Flexibility, Sports Fitness by David Hansey, Personal Trainer
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Back pain is one of the most common reasons that people seek medical attention. We are all at risk of having a back injury. I hear a lot of people tell me that they don’t have a bad back so they don’t need to work on it. That is a recipe for disaster. Go and sit in a chiropractic office and ask people why they are there. Back pain. What happened to them? For many people, it was caused by one thing (such as lifting improperly or reaching, pulling or bending). For others, it was caused by poor mechanics such as poor posture or sleeping in a bad position or having a work area that was not set up ergonomically. You won’t hear any of them saying their back is bad because they are getting older.
So, if you are one of the MANY people that tell me that they don’t need to strengthen their back, I would like you to do one thing for me. Look around your life and see all of the things that you do every day. If you injure your back, are you going to still function normally?
Will you be able to lift your kids? Will you be able to golf (forget it!!) Or will you even be able to work? Strengthening your back and your core is about prevention, not cure. That is why so many health professionals do Spinal Fitness. They know that it is not about cure and they see people every day who are in terrible pain.
There are many things you can do to take care of your back. They are all common sense things, like being careful how you lift. Adding the Spinal Fitness System a couple of times per week can dramatically help strengthen your back.
Still not convinced?? Then, consider this. Your core muscles act as a girdle running around the entire mid-section of your body. If your core is strong, it will not only promote better health, but it will pull everything in. This will give you a leaner appearance. So, in addition to being healthy, you will look great!

Tags: Fitness, Flexibility, Sports Fitness by David Hansey, Personal Trainer
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