In my previous blog, I discussed the symptoms and risk factors of carpal tunnel syndrome (CTS). Remember:  check with your doctor or a medical professional to determine if CTS is the medical condition you have.

In the second part of my blog series, I will list and demonstrate exercises intended to rehabilitate and diminish the symptoms associated with CTS, including pain in the hands, wrists and forearms. In order to see the best results, these exercises should be performed daily, and will only take 10-15 minutes out of your day. The exercises can be repeated with the other hand if CTS is prevalent.

Muscles in the hands and forearms

Below are muscles that are found in the hands and forearms. By identifying the location and actions of these muscles, it may provide a better understanding on why the exercises I have chosen below can help manage pain from CTS.

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus/superficialis, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the back side of your forearm and are all used to flex the hand (lifting the back of the hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand the perform extension (bringing the palm of your hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Carpal Tunnel Syndrome Exercises

Wrist extension and flexion with pull

This exercise will help relieve tension in the flexors and extensors in your forearm. These are the muscles responsible for pointing your fingers to the sky and down towards the ground. Through excessive typing, these muscles can often become tight and require stretching.

– Place one arm straight in front of you at shoulder level
– Keeping your arm in place, raise your finger tips towards the sky
– Using the other hand pull the fingers backwards towards you until a stretch is felt
– Hold for 30 seconds
– Alternatively, you can point the fingers towards the ground and use the opposite hand to pull

Tennis ball or stress ball contractions

Performing finger contractions is beneficial in improving finger strength as well as forearm strength. This can help promote blood flow to the forearms and wrist, which can assist the recovery of CTS. Alternatively, this can be done with any item (ideally a ball) – with a harder item providing greater resistance. As your symptoms get better, gradually increase the resistance used for this exercise.

– Using a tennis ball or stress ball
– Squeeze the object for 5-10 seconds before releasing
– Perform 15-20 repetitions

Finger touches

This exercise can improve mobility in the finger joints and counteract built up stiffness in the area.

– Place one hand in front of you in a comfortable position
– Take your thumb to touch and hold the tips of each finger for 3 seconds
– Make sure to apply a slight force at each finger
– Repeat and cycle through 3-5 times

Fist to extension

Similar to the first exercise, this one assists with the flexors and extensors of the forearm. Because tenderness is often felt in this area at the onset of CTS, this exercise can help relieve these symptoms.

– Place one hand in front of you in a comfortable position
– Make a fist with the hand hold for 2 seconds
– Extend fingers out wards and hold for 3 seconds
– Repeat for 12-15 repetitions

Finger slides

This exercise is excellent in maintaining mobility in your finger joints and ensures that you can perform a fluid motion with your fingers. It also stretches the extensor muscles at the end of the movement.

– Place one hand in front of you in a comfortable position
– Fold your fingers over and try to reach as far down your hand as you can
– Slide your fingers up along the hand until fully extended
– Repeat for 12-15 repetitions

Elastic finger expansions

Several contraction exercises have been listed above, so this exercise will help balance the strength in your hand by targeting the opposing muscles. Simultaneously, the extensor muscles are also engaged.

– Place one hand in front of you in a comfortable position
– Place thumb and fingers in contact with each other
– Using a hair tie or elastic band, wrap around the fingers
– Expand the fingers and thumb as much as you can and hold for 3-5 seconds
– Repeat for 12-15 repetitions

External rotation wall gliders 

Wall gliders can improve flexibility in the wrist as well as the shoulder joint. A stretch can be felt immediately in the fingers and the forearm upon rotation of the fingers in a downward direction.

– Standing a single arm span away from a wall, fully flex your arm up until parallel with the ground
– Place palm flat on wall with fingers pointing up
– Rotate fingers backwards until fingers face the ground
– Hold for 3 seconds and repeat for 12-15 repetitions

Shaking it out

Shaking your hands will provide temporary relief to the aching areas.

– Having hands in front of you shake hands in a controlled manner
– Shake hands to allow for wrist movement as well as below the elbow to engage forearms
– Shake for 5-10 seconds

A consistent rehabilitation schedule will yield the greatest results. Taking time during your commute or lunch break to perform these exercises can greatly benefit and relieve symptoms of CTS.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Carpal Tunnel Syndrome – Part 2: Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

While sitting in a car (especially if you have an old school sports car with bucket seats!) is different than sitting at a desk, you still want to have great posture – but are we usually aware of our posture when we drive?

What is Good Driving Posture?

What does good driving posture look like? Generally, it means that we can draw a straight line through the ear canal, shoulder joint, chest, pelvis, and hips. When sitting in the car, the head should be in a neutral position. The back of the shoulders and lower back should touch the seat, and the back of the head should be lined up with the middle of the headrest. There should also be a slight bend in the arms when gripping the steering wheel, and a slight bend in the legs. Find a more detailed guide about adjusting your car to help with driving posture here.

Here is an example of good driving posture:

Alternatively, here is an example of poor driving posture: the neck is leaning forward, shoulders, and upper and lower back are rounded, pelvis is slouched, with too much bend in the arms and legs.

What Does Poor Posture Do?

Driving with poor posture affects several parts of the body including the hip flexors, gluteal, back, and neck muscles. Your body tries to compensate by lengthening these muscles to keep you upright. Over time, overworked and tight muscles make them harder to activate. This can lead to poor body alignment and posture.

Strengthening or stretching these muscles allow you to maintain good driving posture, and counteracts the tightness felt in a seated position. They also help with proper pelvic and spinal alignment, which prevents soreness or pain in problem areas such as the lower back and neck.

Go through these exercises 2-3 times. Even if you are pressed for time, taking 5-10 minutes to cycle through these exercises once each day can still make a difference!

Exercise 1: Bird Dog

• This exercise focuses on engaging your core and back muscles
• Throughout this exercise, focus on tucking your abdominals into your spine to engage your core
• Starting position: begin on all fours with your hands directly under your shoulders and knees under your hips
• Keeping your back and pelvis stable and in a straight line, reach your left arm forward and right leg back
• Return to the starting position and repeat on the other side to complete 1 repetition
• Repeat for 10 repetitions

Exercise 2: Hip Flexor Stretch

• In a lunged position: kneel with your left knee on the floor and right leg at a 90 degree angle in front of you
• Extend both your arms and place both hands on your right knee. This is so you can push down onto your knee and engage your core to stabilize your pelvis
• Keeping your back straight and squeezing your gluteal muscles slightly, slowly lean forward until you feel a stretch in the front of your right hip. Hold this position for 5 seconds
• Return to the lunged position and repeat on the other side
• Repeat for 8 repetitions on each side

Exercise 3: Incline Push-ups

• This exercise works on your pectoral, or chest, muscles while also keeping your core and back stabilized
• Stand facing a bench or an elevated platform (make sure it’s sturdy and safe to put weight on)
• Position your forefoot back from the bench or elevated platform with the body and arms straight
• Your arms should be perpendicular (90 degree) to your body
• Keeping your body straight, lower your chest onto the edge of the bench or sturdy platform by bending your arms. Remember to tuck in your abs to engage your core
• Push your body up using your arms until they are fully extended to complete the repetition
• Repeat for 12 repetitions

Exercise 4: Glute Bridge

• This exercise is great for working on the gluteal muscles while engaging the core
• Starting position: lay on your back, with your knees flexed slightly over 90 deg. and spread a few inches apart, and feet flat on the ground
• Contract your gluteal muscles to lift your hips off the ground
• Focus on engaging your core (think: tucking in your abdominalss) and keeping your back straight throughout the exercise
• Return to the starting position and repeat for 10 repetitions

Exercise 5: Neck Stretches

Keep your back straight and head in a neutral position facing forward for the following neck stretches!

Stretching my neck makes me super happy (as you can tell from this photo)!

Side-to-Side:

• This exercise can be done standing or sitting: keep your back straight and head in a neutral position facing forward
• Turn your head 90 degrees to the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Ear-to-Shoulder:

• This exercise can also be done standing or sitting: again, keep your back straight and head in a neutral position facing forward
• Tilt your head towards the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Chin Nods:

• Leaning against a wall, keep your back straight with your feet shoulder-width apart and positioned slightly away from the wall
• Keep the back of your head touching the wall and nod down (similar to nodding ‘yes’). Do not push your head into the wall
• Hold for 2-5 seconds and return to a neutral head position
• Repeat for 10 repetitions

If driving for long periods of time, be sure to take breaks. When I go on longer drives, I like to pull over and park (safely), walk around, and stretch. Additionally, I park further away from my destination so I can walk more, and help stretch out my body.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post 5 Exercises to Improve Driving Posture first appeared on Le Physique | Vancouver Personal Training.

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.

Tension-type headaches are very common for people of all ages. Unlike the migraine that carries neurological character, tension headaches are less severe but often develop when scalp, neck and shoulder muscles become tense, giving rise to a dull pain and tightness at the back of the head that can spread across the forehead¹. Emotional and mental stress, sitting in one position for prolonged periods, and sleep deprivation are common triggers for extra pressure on the neck.

We often think that headache relief can only come with over-the-counter medications. However, since the symptoms manifest themselves musculoskeletally, loosening tense muscles may help relieve and prevent future occurrence of tension headaches. Stretching is one of the easiest and effective ways to alleviate strain in the head and neck muscles. We’ve put together stretching techniques that can help relieve muscle tension to prevent tension headaches.

1. Neck Retraction

Main muscles stretched: Neck extensors

Technique: This stretch can be performed either in standing or sitting position. Keeping the back straight and shoulders relaxed, tuck your chin into the neck (as if you are trying to create a double chin). While holding this position, gently nod your head until you feel a good stretch at the back of your neck.

Relax and hold the stretch for 10 seconds. Repeat 15 times.

2. Diagonal Neck Stretch

Main muscles stretched: Upper Trapezius, Scalenes, Levator Scapulae

Technique: The stretch can be performed either in standing or sitting position. Keeping the back straight and shoulders relaxed, gently tilt you head diagonally towards your chest. Place your hand on top of the head, apply steady and gentle pressure to pull your head forward on diagonal until you feel a good stretch.

Hold for 15-30 seconds. Return your head into a neutral position. Do the same stretch on the other side of the neck. Repeat 5 times.

3. Side Neck Stretch

Main muscles stretched: Sternocleidomastoids, Upper Trapezius

Technique: The stretch can be performed either in standing or sitting position. Keeping the back straight and shoulders relaxed, use the opposite hand to gently guide your right ear toward right shoulder until you feel a good stretch on the left side of the neck.

Hold for 15-30 seconds. Return your head into a neutral position. Do the same stretch on the other side of the neck. Repeat 5 times.

4. Seated Scapula Retraction / Pec Stretch

Main muscles stretched: Pectoralis major

Technique: Bring your shoulder blades together and downwards as if you are trying to put your elbows in your back pockets. Keep your shoulders relaxed and your spine in neutral position.

Hold this position for 5 seconds. Repeat 10 times.

5. Assisted Neck Flexion Stretch

Main muscles stretched: Trapezius

Technique: The stretch can be performed either in standing or sitting position. Keeping the back straight, move your head into neck retraction position, clasp hands behind your head and guide your head forward bringing the chin towards your chest.

Hold for 15-30 seconds. Return your head into a neutral position. Repeat 5 times.

Remember that along with finding time for stretch breaks, maintaining a balanced diet and staying away from stress is necessary for a long-term prevention of tension headaches.

References:

1. Harvard Health Publishing. 4 ways to tame tension headaches – Harvard Health [Internet]. Harvard Health Blog. Available from: https://www.health.harvard.edu/pain/4-ways-to-tame-tension-headaches

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post 5 Stretches to Prevent Tension Headaches first appeared on Le Physique | Vancouver Personal Training.

Serves: 4

Instructions:

1. Blend all ingredients in a blender until smooth
2. Refrigerate for 30 minutes

Optional but worth it:

1. Add 1/2 teaspoon of ground cinnamon in the blender
2. Serve with banana slices, raspberries, and blueberries
3. Make it a “power pudding” by adding chia or hemp seeds and replacing the cocoa powder with cacao powder

This rich pudding will sneak some healthy fats, potassium, and fiber into your diet while tasting amazing. Give it a try and tell us how it goes in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Vegan Avocado Chocolate Pudding first appeared on Le Physique | Vancouver Personal Training.

There are many causes of lower back pain, but most acute pain typically stems from muscle strains / ligament sprains. Muscle strains and ligament sprains can occur as a result of fatigue, overuse or improper use of the muscles. The following 5 exercises can help alleviate lower back pain and get you moving pain free again.

#1 Back Flexion Stretch

• Lie flat on back with legs fully extended
• Tuck knees in towards chest and use hands to hold knees in place
• Lift your head off of the mat until a stretch is felt along the mid/lower back
• Hold for 20-30 seconds before releasing

#2 Cat/Cow Stretch

• Starting on our hands and knees, making sure the shoulder is above the hands and hips are above the knees
• Inhale and extend the chest up, while dropping your bellybutton towards the floor. Imagine if you had a tail, extending your tail upwards like a happy puppy.
• Hold for a brief moment before exhaling and rounding the back leading with the tail bone, simultaneously tuck your chin in towards the chest
• Repeat for 15-20 repetitions

#3 Trunk Twist

• Lie flat on your back with both legs extended
• Bring your right legs towards your chest
• With your left hand push the right knee towards the left and onto the ground
• Extend the right arm out towards the side and turn head to face right hand
• Ensure shoulder blades stay in contact with the ground
• Hold for 15-20 seconds and repeat with the other side

#4 Knee Rocks

• Lie flat on your back knees bent 45 degrees
• Put feet together and flat on the ground
• Rock knees from side to side as far as you can go without falling over
• Extend your arms 45 degrees to the side with palm side down to provide support
• Rock 10-15 times each side

#5 Glute Bridge

• Lie flat on your back with a 45 degree bend in your knees
• Feet shoulder width apart and flat on the ground
• Keep arms 45 degrees to the side, palm side down
• Lift hips off of the ground until a straight line is formed between the upper trunk, hips and thighs
• Squeeze glutes and contract abdominal muscles at the top
• Hold bridge position for 3 seconds before dropping back down gently
• Repeat for 12 repetitions

Why glute bridge you ask?

The glute bridge is the perfect exercise to improve hip mobility and increase lower back strength. The gluteus muscles are stabilizer muscles that support the pelvis and sacrum. If these muscles are not well conditioned it can result in pelvic tilt and induce lower back pain.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 5 Exercises to Help Alleviate Lower Back Pain first appeared on Le Physique | Vancouver Personal Training.

You can ask any avid yogi, yoga is not just a stretching class. Some serious strength and flexibility can be developed by regular yoga sessions, but which class is right for your abilities and goals?

Stressed? Try Yin Yoga

If you’re looking for a workout that will clear your mind yet make those muscles burn, try Yin yoga. Yin yoga poses are held for several minutes at a time allowing you to go deeper into the pose, fully releasing your muscles and improving flexibility. Yin is a meditative practice that clears the mind through slow movements so you won’t have to worry about keeping up in class.

Like a Routine? Try Bikram Yoga

Bikram yoga is for those who like to see what’s coming! This practice consists of 26 poses in a set series performed in a room precisely set to 40.5°C and 40% humidity. Considered a type of hot yoga, the hot class environment can help limber up the limbs but can also lead to over-stretching, so take it easy for your first few times and make sure to hydrate before class. Since every Bikram instructor uses the same poses in the same order, this class won’t keep you guessing.

HIIT Lover? Try Vinyasa Yoga

Quite opposite to Yin, Vinyasa goes with the flow and never stays in one position for long. This fast-paced class will increase your heart rate and connect your breath to every move. Moving through different postural positions Vinyasa is a great way to build flexibility and strength quite quickly.

Looking for Strength? Try Ashtanga Yoga

A more challenging class that is typically approached by more advanced yogis, Ashtanga has a set routine like Bikram but with more challenging poses. Ashtanga yoga consists of six series of yoga poses, performed in the same order in every single class. Without needing to worry about figuring out new moves every class, you can get into the routine and work on perfecting these demanding moves. With regular practice, these moves can improve your strength significantly in almost every part of the body. However, if you have sensitive muscles or joints, this may not be the best practice for you.

Stepping Out of the Yoga Box? Try AcroYoga

A wonderful mixture of acrobatics and yoga, AcroYoga is one impressive practice. In this practice, you are either lifting up a person or you are being lifted. Don’t let it intimidate you- with the right teacher, AcroYoga can definitely be for beginners. AcroYoga classes for beginners can teach you the basics, no extreme flexibility or strength necessary!

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Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? first appeared on Le Physique | Vancouver Personal Training.

5 Hiking Tips

1) Before conquering “Mother Nature’s Stairmaster,” hop on a gym’s Stairmaster, or hit some stairs outside! The Stairmaster can mimic the climbs seen on most steep trails while minimizing the impact on your joints. Once you are used to the machine, try increasing the intensity of the exercise by letting go of the rails!

2) Step up your cardiovascular fitness with some interval training! Either on the treadmill or outside, alternate between high-intensity (run) and lower intensity speeds (slow jog). If you’re on a treadmill, try to bump up the incline starting at level 1 to better mimic running outside.

3) When shifting weight from rock to rock, stability is a must! By increasing core strength, balance is improved! The major player in core strength is the transverse abdominis muscle. This muscle plays a key role in spinal stability and by working it, the risk of lower back pain can be decreased. Try planks, glute bridges, and dead bugs to work the transverse abdominis, and make sure the muscle is engaged by pulling your belly button in toward your spine! 

4) One may not think that flexibility is important for a hike, but with steep stairs, some stretches beforehand could go a long way. Try some dynamic stretches (those that involve moving instead of standing still) before you hit the trail to warm up your muscles like toe touches, butt kicks, high knees, and arm circles.

5) Often the biggest thing holding people back from physical challenges like a hike they haven’t done before is a lack of confidence in their abilities. If you’re feeling nervous, mental exercises to get you motivated and feeling ready to take on whatever this hike throws at you. Try repeating an inspiring message in your head like to get you going or keep you going when you get tired, challenge your inner critic!

What do you do to feel prepared for hike? Let us know in the comments!

Written by Mika Fogelman– Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post 5 Tips Before Hitting a Hiking Trail first appeared on Le Physique | Vancouver Personal Training.