Posts Tagged ‘flexibility’

Salvere Blog: Flexibility vs. Mobility

January 19, 2021

by Salvere Health and Fitness

For so long we talked about strength, cardio and flexibility as the three components of a fitness program. Strength and cardio seem to be the two pieces that “get credit” whereas flexibility (ie. Stretching) seem to get added randomly or rushed through at the end or often left out completely. What about this piece that makes it harder to do consistently?


For many years, we taught flexibility to increase range of motion, yet many people did not find it felt like stretching really amounted to anything. Let’s take a deeper look at the muscular/skeletal system in terms of range of motion. Range of motion of muscles and joints comes into play with all movement whether it be walking, dancing, running or weightlifting.


Stretching only addresses range of motion when it becomes limited. People can also experience too much range of motion. You know that person you see who can fold themselves in half? They very well may experience too much range of motion. So what’s the big deal?


Too much mobility in an area of the body can cause instability, joint and muscular issues just as not enough movement. From now on, we will make the third component of fitness mobility instead of flexibility to allow for variations in different bodies.


That nagging pain that seems to come and go, working on mobility more consistency may be the answer. Struggle with proper form with walking, running and/or certain exercises? Working on mobility may be the answer. Sitting for hours a day puts the body into a less then optimal position. In a perfect world, we want to undo the impact of sitting on a daily basis.


When planning your movement (fitness) program, include mobility work as often as the other components. Pay attention to your body and create space for flexibility within the framework for your movement plan.


by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Age Specific Exercise?

January 27, 2020
by Salvere Health and Fitness
puzzle piecesEver read anything about exercise specific to certain age groups such as balance for older people or higher intensity for younger? What makes an age equal a certain fitness level or abilities?
For many years, exercise recommendations come with some pretty specific parameters. Do this many minutes a day, do this many repetitions, this many times a week, this many pounds … How do we shift this mindset to make activity specific to the individual and how things feel that day? Why wait until we don’t have something like balance or flexibility or stability to work on it?
What if we started focusing on what needs of each person based on genetics, history, injuries, accidents, likes, dislikes and experience instead of thinking we every person of a certain age group “should” do certain exercises?
Spend some time thinking about what pieces already in your puzzle and what pieces you might want to add to formulate something that feels balanced and achievable to you.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Do You Workout Hard?

January 30, 2018
by Salvere Health and Fitness
“I worked out hard yesterday.” Ever heard that or even said it yourself? What exactly does this mean?
Workout hard, right? … But…
Feel like you exercise with intensity?? Or like you don’t but “should”?
Is working out hard the key?? How would you even define hard?
And/or is it the most important?
Well the answer lies in the “it depends” area. It depends on what your body needs the most — Flexibility/mobility? Stability? Balance? Strength? Stress relief? Cardiovascular?
Clients come in all the time and want a “hard” workout or compare workouts to what they hear or see from someone or somewhere else.
As a trainer, our job is to look at what each person does on their own, what they experienced in life with regard to injuries/illnesses and such and what movements work best at that point in time.
For example, if energy levels feel low, provide a low intensity, range of motion based workout. If someone struggles to straighten their arms above their head, we find a way to work on that before we recommend lifting heavy weights over head.
Does hard necessarily equal smart or appropriate or balanced with what you need as an individual? When in doubt, pick the SMART workout.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055.
 
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Drumroll For…. The Foot Finale

June 27, 2017

by Salvere Health And Fitness

Thanks for reading and being interested in this series on the foot. We did this process for several reasons. First, our goal is to teach and educate so that each of you can make the best decision on your specific situation and maybe even begin to feel comfortable asking more questions.

With the foot, true healing takes time and the understanding of where and why a tendonitis or fasciitis might occur. We wanted to take time in explaining what really goes on.

Step by step and a little patience creates an environment where we can truly get to the bottom of the cause of these issues. Icing, a cortisone shot or surgery only temporarily helps. Any of you experience these issues coming back over time??

So, here’s a picture of what your foot looks like in a heeled shoe. Now, the height of the heel matters as it adds stress the higher you get but any heel puts the foot in a less then optimal position, even men’s dress shoes!

In a shoe with a raised heel, the foot bones shift off where they really want to be to function properly causing the ball of the foot to take most of the stress and pressure. This impacts joints, tendons (the Achilles big time) and muscles all the way up to the hip and lower back. Think about this, how does your body stand up straight differently in a high heel vs barefoot?

We essentially created an environment where, over time, the calf muscles get shortened and learn to stay in a tight position. The can cause problems when we switch to a flat shoe. The muscles then battle between being short and tight and long and flexible. Over time, they get frustrated with this battle and begin to cause problems.

Okay okay, now what can you do about this! Well, the true answer is I can’t offer specifics without knowing your individual, unique situation. Do the ice and stuff that makes it feel better in the short term. If you suffer with one of these ailments, freeze a partially filled water bottle and use that to ice the foot.

Some things that we commonly work into a program include stretching the calves, creating more ankle mobility by performing foot circles, point and flex the foot. Also, while standing and practice lifting your toes (since your heels spend all day lifted in a shoe!) and walk around the room on your heels keeping your toes up off the ground. Even check out some foam rolling ideas to release some tightness in the calf area.

This provides a few generic suggestions. To really get to the bottom of your specific situation, please consult a professional. You may need to add some hamstring work, low back stretching and abdominal strengthening as well. Remember, take the time to do the recovery and if you continue to wear heels, you need to continue to do the work to remind those muscles of how you really want them to work.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

In health,
Your “Live Healthy” Team