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Hi, I have cease posting my Fitness related stuff on this blog. Any latest update on what I do will be available at www.fitnessintegrity.com.sg.
I will keep this as more of a personal usage space.
:)

Exercise for pregnant women.

I am certified to conduct training for prenatal and postnatal. I have sourced few credible write ups from various source for your reading.

Pregnancy exercise guide (prenatal fitness).

 Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. Keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester. 

How can prenatal exercise help me?

Regular prenatal exercise can help you to cope with the physical and mental demands of being pregnant, and prepare you for labour and birth. All those pregnancy niggles, such as back ache, constipation and fatigue, will be easier to manage, too.

Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes. Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night.

You'll find it easier to control your weight gain if you exercise. This benefit continues after your baby is born, making it easier for you to get back into shape. 

Which forms of prenatal exercise are best for pregnant women?

The best types of exercise during pregnancy:

• get your heart pumping
• keep you supple
• manage weight gain
• prepare your muscles for the work of labour and birth
• do not cause undue physical stress for you or your baby

Walking, jogging, swimming and aquanatal classes, and cycling on an exercise bike, are all considered good, safe forms of exercise, as long as you don't overdo them. Yoga and Pilates are also ideal, as long as you find a registered, qualified instructor who is experienced in dealing with pregnant women.

Which sports are not recommended during pregnancy?

Sports where you might have a hard fall, or be thrown off-balance are not a good idea. These include horse-riding, skiing, gymnastics and waterskiing. Diving is also unsafe during pregnancy. Ball sports such as football, tennis and squash are also risky, because you may be hit in the stomach.

Most doctors and recommend giving up cycling on the road after the second trimester. Even if you're an experienced cyclist, there's a danger you'll fall, or be knocked off your bike. You can, however, use an exercise bike throughout pregnancy.

If I've never exercised before, what precautions should I take?

As long as you get the go-ahead from your doctor, you can engage in mild to moderate exercise, up to three times a week. Pregnancy is not the right time to begin any new vigorous regimes if you are not used to them.

Stick to low-impact activities such as walking or swimming, and keep workout sessions short. See our article on recommended exercises for pregnancy, and our guidelines on the danger signs that you might be overdoing things. You could join a prenatal exercise class, so you know that all the movements are safe for you.

How hard can I exercise, now that I'm pregnant?

While you're pregnant, try to achieve a good level of fitness, rather than going for peak fitness. As a rule, you should be able to hold a normal conversation while you're exercising.

Aim to exercise for about 30 minutes, three times a week. Exercising too often, say, five or more times a week, may do more harm than good. It may make you more likely to give birth to a small or low birth weight baby.

If you used to do high-intensity workouts before you became pregnant, it's best to ease off now. High-impact workouts may put too much stress on your joints and pelvic floor muscles.

You can gradually build yourself back up to your old regime after you have had your baby.

A useful way of telling how hard you are working is to use something called the Borg scale (see our table, below). This scale measures how hard you feel you are working when you exercise (perceived exertion). 

 

At one end of this scale, six is very, very light, and at the other 20 is very, very hard. You should be thinking about exercising at a range of between 12 and 14 (more than fairly light, but less than hard).

You shouldn't exercise to exhaustion. Listen to your body, and stop if you feel tired, or that you've done too much. Some women like to monitor their heart rate while exercising. However, don't rely on this alone, as heart rates in pregnancy can vary widely.

Stop exercising immediately if you have any of the following:

• chest, leg joint or tummy pain
• dizziness or faintness
• shortness of breath
• vaginal bleeding
• difficulty walking
• contractions

It's also a good idea to stay aware of your baby's movements. If they appear to slow down or stop, have a rest. Do bear in mind, though, that your baby is often most quiet when you're exercising. If things don't feel right, or you are at all unsure, it's always best to err on the side of caution and see your doctor. 

Recommended Exercises:

 

Kegel Exercises:

Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.
Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.

Swimming:

Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.

Walking:

Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running & Jogging:

Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating , and wear good shoes.

Bicycling:

The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines:

These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.

Yoga:

Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.

Aerobics:

If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Dance:

Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.

Should I change my routine as my pregnancy progresses?

Yes. Even if you were very active before your pregnancy, you'll probably want to scale down your exercise routine as your baby grows. During the first trimester, it's especially important that you don't overheat.

After the first trimester, you'll also need to skip any exercises that involve you lying flat on your back, or standing in one place for long periods. Both can reduce blood flow to your baby. 

Are there any reasons why I shouldn't exercise during pregnancy?

Some women need to take extra care when exercising. You should talk to your doctor before exercising if:

• You have had a premature baby, or a threatened miscarriage before.
• You have very low iron levels in your blood (severe anaemia).
• Your baby has been small for dates during this pregnancy.
• You have high blood pressure, or pre-eclampsia.
• You are very overweight or underweight.
• You have any joint or muscle problems.
• You have any heart or lung problems.
• You are expecting twins.
• You have diabetes.

You should not exercise at all if:

• You have gone into premature labour, or had a threatened miscarriage during your current pregnancy.
• You have a low-lying placenta (placenta praevia), after you are 26 weeks pregnant.
• You have cervical weakness (also called cervical incompetence).
• You are pregnant with three, or more babies.
• You have serious heart or lung disease.
• You have persistent vaginal bleeding.
• You have very high blood pressure.

credit source: 
http://www.americanpregnancy.org/pregnancyhealth/toprecommendedexercises.html 
http://www.babycenter.com.sg/pregnancy/fitness/exerciseguide/

Fitness for Seniors

I am certified to conduct training for Seniors. I have sourced few credible write ups from various source for your reading.

As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. And not only is exercise good for your body—it’s also good for your mind, mood, and memory.

Exercise is the key to healthy aging

Have you heard exercise is important for older adults, but don’t know where to begin? You’re not alone. Many seniors feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. If you’ve never exercised before, you may not know where to begin. Or maybe an ongoing health problem or disability is keeping you from getting active. Perhaps you think you’re too old or frail.
The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older.
No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.

5 Myths about Exercise and Older Adults

Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.

The whole-body benefits of exercise for seniors

As you age, regular exercise is more important than ever to your body and mind.

Physical health benefits of senior exercise and fitness

• Exercise helps seniors maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves.
• Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for seniors include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. Seniors who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
• Exercise enhances mobility, flexibility, and balance in seniors. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.

Mental health benefits of senior exercise and fitness

• Exercise improves your sleep. Poor sleep is not an automatic consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
• Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
• Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.

Senior exercise and fitness: Tips for getting started safely

Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.

• Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
• Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
• Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week.  Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.
• Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch. 

Senior fitness and exercise: Tips for building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body.

The 1st building block of senior fitness: Cardio endurance exercise 

• What is it: Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.
• Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.

The 2nd building block of senior fitness: Strength training

• What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.
• Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

The 3rd building block of senior fitness: Flexibility

• What is it: Challenges the joint’s ability to move freely through a full range of motion. Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.
• Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.

The 4th building block of senior fitness: Balance

• What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.
• Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.

Types of activities that are beneficial to seniors:

• Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
• Senior sports or fitness classes. Keeps motivation alive while also providing a source of fun, stress relief, and a place to meet friends.
• Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body's joints.
• Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.
• Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.

Senior fitness and exercise: Tips for frail or chair-bound seniors

If you are chair-bound, movement matters even more, and fitness is entirely achievable. Chair-bound seniors can reap the benefits of exercise with strength training, flexibility, and even some endurance movements. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization.

Chair-bound Fitness: Tips for Seniors

• Strength: Use free weights (otherwise known as “dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
• Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled.  Resistance bands can be attached to furniture, a doorknob, or even your chair.  Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
• Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.
• Endurance: Check out pool-therapy programs designed for wheelchair-bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting pushups) work just as well to raise your heart rate.

Talk to your doctor or physical therapist about chair-bound exercise programs. The Internet is also a valuable resource for more fitness ideas.

Senior fitness and exercise: Tips for getting more active—and liking it

If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine.

• Listen to music while lifting weights
• Window shop while walking laps at the mall
• Get competitive while playing tennis
• Take photographs on a nature hike
• Meet new people at a yoga class
• Watch a favorite movie while on the treadmill
• Chat with a friend while walking, stretching, or strength training

Find easy ways to add more physical activity to your day

Being active doesn’t have to be limited to your workout times.  There are plenty of ways to become more active as you go about your day.

• Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
• Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.

Focus on the benefits in your daily life

The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.

• House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.
• Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and nautilus machines will help give you more strength.
• Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier. Try yoga, Pilates, Tai Chi, or Qi Gong to limber up. 

Exercise doesn’t have to break the bank

A senior fitness program does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:

• Do neck rolls and light stretching while watching TV
• No weights? Use food cans or water bottles
• Rent exercise videos from the library

• Mow the lawn, rake leaves, and weed
• Climb stairs
• Enjoy a walk in a new park or neighborhood

Senior exercise and fitness: Tips for staying active for life

The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.

• Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.
• Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
• Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.
• Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

Credit source: http://www.helpguide.org/life/senior_fitness_sports.htm

Personal Trainers

Personal fitness trainers help you establish fitness goals, learn proper technique, and measure progress. Here's what you need to know to make the most of your investment.

What to Look for In a Personal Trainer

• Education: A personal trainer should be certified through a reputable personal training organisation. An exercise science or other related college degree isn't necessary, but the more education your trainer has, the better your workouts will be.
• CPR: your trainer should have an updated certification in CPR and/or first aid.
• Experience: Make sure your trainer has experience, especially in relation to your goals. For example, if you're a bodybuilder, you want someone knowledgeable in that area.
• Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, difficulty getting pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
• A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.
• Attention: A good trainer will be focused only on you during your sessions.
• Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

Personality is important too since you'll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions. 

Networks with Medical Professionals. 

A quality Personal Trainer DOES NOT act independently to treat sports injuries or recommend diets, drugs or supplements. When a client reports pain, there should always be a reference to obtaining the proper medical help from a physician. Ideally, a Personal Trainer who is helping someone return from a sports injury is working with a client who has seen an Orthopedic Specialist and a Physical Therapist or Chiropractor. Only a physician can diagnose medical problems and direct the most effective treatment plan. However, since Personal Trainers are often observing clients for greater time periods, they are often very effective in contributing to the diagnosis and treatment strategy.Whenever a diet, drug or supplement is discussed, a quality Personal Trainer will also recommend that proper medical help from a physician be obtained.

How to Help Your Trainer

You can help your trainer do a better job by being a good client.

• Focus on what you're doing and try not to spend too much of your session talking.
• Be prepared by eating before your workout, bringing your own towel and a full water bottle.
• Give at least 24 hour notice if you need to cancel or reschedule.
• If you have questions, write them down and bring them to your session--you'll spend less time talking and more time working out.
• If you have a problem with your trainer, address it immediately.
• Don't interrupt your trainer when she's with a client. Wait until she's finished before approaching her.
• Recognize that your trainer is there to guide you--but you still have to do the work. If you're confused about your progress, or lack thereof, schedule a meeting where you can talk about your concerns. Personal training can help you get closer to your goals, but it isn't a magic bullet.

Acute/chronic pain or injury in your spine, lower/upper body ?

I am a Rehab Master Trainer taught exclusively by the AUSTRALIAN SPORTS PHYSIOTHERAPIST.

I am able to:

1. Screen a client’s injury to assess its “risk profile”.

2. Work with health professionals to fix injuries faster and develop a referral base, and
apply new stretching, trigger point, and myofascial loosening techniques.

3. Identify exactly what to do when a client mentions their acute or chronic pain or injury in their spine, lower or upper body.

4. Implement the right way to activate dormant stability muscles to promote safer training and rehab injuries.

Postural assessment (Forward Head Posture)

  I am certified to do functional training,  postural assessment and also corrective exercise. Please read below on what happens when our muscles overcompensates each other.

 

Forward Head Posture and Muscle Group Imbalance

Forward head posture often results in a strength imbalance between muscles that support and move your neck, shoulders and head. The muscles in front of your neck may become weak while the ones in back may become short, tight and strained.
Standing and sitting with good posture along with exercise to strengthen your neck may help get you back in alignment. Stretching may also help as neck muscles, in general, can get extremely tight and prevent you from doing your exercises fully. Stretching your neck may also relieve pain.
If your neck gives you a lot of pain, or if you are not sure how to get started with a neck exercise program, consult with your doctor. Your doctor will include a postural assessment as part of your diagnosis because it will likely inform your treatment plan.
You should only work with a qualified practitioner when addressing your forward head posture. Examples are a physical therapist or an athletic trainer or body worker with experience and advanced education in posture and neck issues. Be sure any allied or holistic health provider you work with is in communication with your MD.

Who Gets Forward Head Posture?

Almost all of us are at risk for forward head posture. As I mentioned above, computer use, which strongly encourages rounded shoulders and upper back, and therefore forward head posture, is ubiquitous; it is a significant risk factor. Driving for a living (or for many hours at a stretch) is another risk factor. Habits such as reading in bed with a pillow propped under your head may also contribute to forward head posture. Doing close work requiring manual dexterity and eyesight acuity can raise your risk, too. If you are a seamstress, an electronic technician or you have an occupation in which you are positioned similarly, this means you.
And if you regularly carry a significant amount weight in front of your body you may be developing kyphosis which, as we've seen often leads to forward head posture. An example of this is if you tend to carry your child or other load in front of your body. Possessing very large breasts may also increase your risk for kyphosis and forward head posture.

_{Source:
Kendall, FP, Kendall McCreary, E, Provance, PG. Muscles: Testing and function with Posture and Pain. 4th ed. Williams & Wilkins. 1993. Baltimore.}

Sports Massage

I enjoy doing bodyworks and to me, its an art. I am certified in:

1. Sports Massage
2. Diploma in Holistic Massage.
3. Diploma in Sports Massage.

Brief idea on what is Sports Massage :)


Sports massage was originally developed to help athletes prepare their bodies for optimal performance, recover after a big event, or function well during training. Sports massage emphasizes prevention and healing of injuries to the muscles and tendons.
But you don't have to be in the Olympics to benefit from sports massage. Sports massage is also good for people with injuries, chronic pain or restricted range of motion. The massage therapist generally concentrates on a specific problem area. (Sore neck and shoulders, anyone?)

What Happens During Sports Massage?
Sports massage is a type of Swedish massage that stimulates circulation of blood and lymph fluids. Some sports massage movements use trigger point therapy to break down adhesions (knots in the muscles) and increase range of motion.
There are four types of sports massages:
* pre-event sports massage -- a short, stimulating massage 15 - 45 minutes before the event. It is directed toward the parts of the body that will be involved in the exertion.
* post-event sports massage -- given within an hour or two of the event, to normalize the body's tissues.
* restorative sports massage -- given during training to allow the athelete to train harder and with less injury.
* rehabilitative sports massage -- aimed at alleviating pain due to injury and returning the body to health.

When Should I Get A Sports Massage?
A sports massage is a good choice if you have a specific problem -- a tender knee from running, for instance. It is also be a good idea to see a movement therapist, who can help you identify and correct the movement pattern that might be causing your injury in the first place.
The therapist generally focuses in on the problem area -- a frozen shoulder or pulled hamstring, for instance -- rather than giving you a full body massage.
Sometimes men who are new to the spa are more comfortable getting a sports massage because it sounds more masculine. That's fine, even if they don't have an injury.
No matter what type of massage you choose, the therapist should check in with you about what your needs and expectations are for the massage.

Contraindications for Sports Massage

There are times when sports massage could be detrimental rather than beneficial to you. The contra indications to massage are:

• A body temperature over 100°F, or feeling unwell
• Acute Traumas - Open wounds, recent bruising, muscle tears, sprained ligaments, contusions, chilblains, burns
• Tumours - Where there is swelling, which is inconsistent with recent bruising
• Diseased blood vessels - Varicose veins, phlebitis, thrombosis
• Cancer
• Melanoma
• Haemophilia
• Infectious skin disease - Bacterial infection, Lymphangitis, Fungal infection, Viral infections, Herpes
• Where you react adversely to massage treatment
• Where your symptoms appear to make advice from a doctor advisable
• Diabetes - not strictly a contraindication but massage has the same effect as exercise on your blood sugar levels so you need to have appropriate medication available.

Benefits of Sports Massage

Massage, applied skillfully, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly this may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

These muscle imbalance may develop and often go undiagnosed until they are serious enough to cause the athlete discomfort or impede performance. The skilled massage therapist will be able to detect variations in the soft tissues and by using the correct techniques, help the sports person maintain a much healthier physical state.

It may therefore be reasonably claimed that one of the greatest benefits of sports massage is in helping injury prevention.

Massage Techniques

The three main categories of massage that are predominantly used in sport are effleurage, petrissage and frictions. Almost all massage techniques are carried out with the main pressure being directed towards the heart. This helps increase venous and lymphatic flow and ensures that no pressure of blood is being pushed against closed valves causes any damage to blood vessels. The only exception to this is where short strokes are aimed at stretching muscle fibres. Because the strokes are limited, there is no risk of pressure being built up.

Effleurage

Effleurage consists of a variety of stroking movements, usually carried out with the whole palm of the hand and fingers, which may be used with varying pressure according to the purpose and stage reached during the massage. Effleurage is always used at the start of massage.

The basic movements comprise stroking with firm pressure using a wide surface area of the palm of the hand and fingers. On the return, the therapists' hands maintain, light contact and avoid the path taken on the upward stroke. As with all massage, the hands must be relaxed and moulded round the natural contours of the recipient's body. Effleurage is always used to commence any massage session and it has a wide range of purposes that you need to focus on:

• Introducing touch to the client
• Putting the client at ease
• Warming the tissues
• Increasing blood flow
• Stimulating peripheral nerves
• Muscle relaxation
• Palpating tissues

Effleurage should be carried out in a rhythmical and relaxed manner starting with light touch at the start of a session and building up to deeper pressure for increased circulation and stretching of tissues later in the massage. It should not be rushed as it is during this phase you need to begin to focus on any abnormalities in the tissues that may require further attention later in the massage. If the movements are performed too quickly, this will not help the client relax and if a "tender" area is missed, it will almost certainly be more painful when discovered using deeper techniques later! Effleurage is also used to complete the massage finishing with light stroking to relax the patient, particularly if movements that are more painful have been used beforehand.

Petrissage

Petrissage or kneading is used on deeper tissues for mobilising fluids, stretching muscle fibres, and inducing relaxation. Some of these techniques are specifically aimed at only deeper tissue and are therefore both ineffective and difficult to perform on narrow parts of the limbs. You must therefore pay particular attention, as with all massage techniques, as to what your purpose is when kneading petrissage is a powerful technique that is particularly effective in mobilising fluids in very deep muscles and applying a good stretch to the fibres involved.

Frictions

Frictions may be used for exploratory purposes, or for deeper and sometimes more painful movements aimed at breaking down lesions, separating muscle fibres, and even breaking down recent scar tissue. When performing frictions for exploratory purposes we tend to use the sensory pad of the thumb to "grasp" the skin and to move this over the underlying surface to feel for any abnormalities (trigger points) to the tissue concerned. This allows us to palpate, particularly around joints and feel for smaller abnormalities in the tissues. When performing frictions for the purpose of separating muscle fibres, breaking down lesions and scar tissues, firstly the client must be warned that these procedures may indeed be painful or at the very least uncomfortable. They only need to be carried out for a very short while. Using vigorous frictions for any longer than this may have a particularly detrimental effect by irritating and even causing inflammation.

 

Page Reference

The reference for this page is:

MACKENZIE, B. (2000) Sports Massage [WWW] Available from: http://www.brianmac.co.uk/massage.htm [Accessed 10/5/2012]

Anitra Brown, About.com Guide