Month: May 2013

Muscle Imbalance: Tight Iliopsoas and Weak Gluteals

May 9, 2013
Psoas and Iliacus Muscles

Opposite Muscles Work Together

Muscles work in opposite pairs.  Ideally both pairs should be equal in strength and flexibility.  

A pair of  muscles has opposite functions.  The iliopsoas and gluteals are opposing muscles.

The iliacus and psoas are two muscles that comprise the iliopsoas, a hip flexor, and low back stabilizer.

The iliopsoas brings your hips forward, while the gluteals bring your hips backward.

To get an idea how these muscles work together, stand up and swing one leg forward and back without bending your knee.

If your iliopsoas becomes excessively tight, your gluteals become lengthened, and can’t do their job.  The imbalance affects the positioning of your pelvis, and the lower portion of your spine.

Pelvic Stabilization Improves Your Posture

When the iliopsoas and gluteals are working properly, they help to stabilize the pelvis and keep it in a neutral position.  That means, your spine is balanced and healthy.  Poor posture develops when the spine is not in neutral.

Why the Iliopsoas Muscle Becomes Tight

Gluteal Muscles
  • Long hours of sitting at the computer, in a car, or watching television.
  • Sleeping in the fetal position (legs drawn up toward chest).
  • Cycling.
  • Running.
  • Neglecting to stretch.

What Happens When Muscles Become Imbalanced

  • Low back pain
  • Neck pain
  • Sports injuries
  • Poor sports performance
  • Restricted range of motion
  • Poor Posture such as swayback (flattening of the lower back), hyperlordosis, (excessive arch in lower back), flatback (natural low back curve is flat), and kyphosis (excessive arch in upper spine).

When the iliopsoas overpowers the gluteals, the pelvis is tilted forward increasing the arch in the low back. 

Returning Muscle Balance With Pilates

Human posture is considered healthy when the pelvis is in a neutral position, not tipped forward or back.  From the side, the spine has three gentle curves (cervical/neck, thoracic/upperback, and lumbar/low back).  When viewed from the back, the spinal column appears like a straight line.  A healthy spine is pain-free.

  • Pilates exercises are specific to correcting muscle imbalance, by returning the spine to its normal position.
  • Pilates exercises are performed while maintaining the spine in neutral position.
  • Participants who have difficulty holding the spine in neutral, are given modified exercises to help correct muscle imbalance.
  • Special Pilates props and equipment are used, when participants experience difficulty performing the exercises.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Only 1 in 5 Americans Get Enough Exercise: CDC

May 7, 2013

Picture brighter for aerobic exercise than for muscle-strengthening, report finds.

HealthDay news image

THURSDAY, May 2 (HealthDay News) — Most Americans are falling short when it comes to exercise, a new government report shows.  Overall, only 20 percent of U.S. adults get the recommended amounts of both of aerobic and muscle-strengthening exercise, according to the U.S. Centers for Disease Control and Prevention.
The news was less disappointing for aerobic exercise, with 51.6 percent of adults getting the recommended amount, than it was for muscle-strengthening activities, with only 29.3 percent getting the recommended amount.The overall exercise rates also varied widely by state, ranging from 13 percent in Tennessee and West Virginia to 27 percent in Colorado.

The researchers put a positive spin on the results.

“While only about 30 percent of adults meet the muscle-strengthening guidelines, we find it very encouraging that half of U.S. adults are meeting the aerobic guidelines,” said report author Carmen Harris, a CDC epidemiologist.

The report was published in the May 3 issue of the Morbidity and Mortality Weekly Report, a CDC publication.

One expert also thinks the findings are good news.

“It is great that more people are participating in regular exercise,” said exercise physiologist Samantha Heller. Continue reading “Only 1 in 5 Americans Get Enough Exercise: CDC”

Citi Bike Coming To New York City

May 6, 2013

Bike Share Docking Stations Go Up in Manhattan

Effective May 2013, a bike sharing service is coming to the Big Apple.  Citi Bike, the provider for the new program, says their bikes are rugged 3 speed cruisers, with sturdy aluminum frames, and durable tires.  

CITI BIKE
CITI BIKE

Across Manhattan bike share docking stations are being installed. 

330 docking stations will open in Brooklyn and Manhattan, to be filled with 6,000 share bicycles.

Bad News For Obese Riders 

The bikes carry a limit of 260 pounds, and anyone who exceeds that amount, cannot use the program.  ABC News reports on this story, ‘NYC Bike-Share Program Bans Obese Riders.’ and the New York Daily News, ‘Bike-Share Ban.’

Convenient and Inexpensive Transportation

Citi Bike is New York City’s next public transportation system, that will provide convenient and inexpensive mobility 24 hours per day, 365 days per year.

The DOT has built 200 bike lane miles in all five boroughs, and commuter cycling has more than doubled in New York City since 2005.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Pilates For Horseback Riders

May 5, 2013

Riding Without Saddle or Bridle

When you watch this video of Stacy Westfall riding Vaquero without saddle or bridle, you can see that the rider is very strong.

The horse is a powerful force under the rider, especially when it picks up speed and begins to run.  When the horse makes a sudden stop, the rider remains stable. How is this done without her falling to the ground? The answer is a strong core.

Pilates Principles and Horseback Riding

Pilates principles are compatible with the goals of horseback riders.

  • Control
  • Precision
  • Breath
  • Flow 
  • Centering
  • Stamina

Pilates exercise emphasizes training the body to maintain neutral spine, the healthiest position for human posture, during all types of activities.  Neutral spine is achieved by developing the muscles that support the spine.

In horseback riding, a flexible spine, strong abdominals, and the ability to hold the spine in a neutral position, gives the rider a postural advantage, making time spent with their horse more enjoyable.

Muscle balance, spinal alignment, pelvic and shoulder stability are high points in Pilates training, as well as in horseback riding.  While riding, the spine should be flexible but not hyperextended (overarched), and the shoulders even and relaxed.

Pilates cross training for riding, is further enhanced by adding equipment such as the Magic Ring, Pilates Bands, and exercise balls.  The equipment simulates the riding experience by adding resistance and release under instability.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Memorial Weekend: Avoiding Exercise Injuries

May 4, 2013

Stay fit on vacation, but don’t overdo it, especially if you’re in the 50 plus age bracket.  According US News, people with sports injuries, led by baby boomers, are now the number 2 group visiting the doctor’s office, just behind patients who come in with colds

The UNC School of Medicine reports that weekend warrior injuries occur in both men and women of all ages, but especially among formerly active 30 plus adults, who are inactive during weekdays.

The Centers For Disease Control reveals that over 10,000 Americans receive emergency room treatment for sports and recreational injuries daily.

TEN TIPS TO PLAY SAFE

Bicycling

  1. Wear athletic shoes while riding a bicycle.  Never wear flip flops, sandals, high heels, clogs, slippers, or go barefoot while riding, unless you want to have an accident.
  2. To avoid backache, use the correct size bike.
  3. The type of bike you ride should be compatible with your journey. Don’t ride a racing bike, when you really need a mountain bike.
  4. If you’re core muscles are weak, the chances are good you’ll experience low back pain during or after your ride.  Begin to strengthen your core before your vacation.

Running

  1. Wear proper footwear.  Replace worn out treads before you leave on vacation.
  2. Don’t  over train (running too many miles, for too long).
  3. Don’t run on concrete. Grass or dirt trails are better shock absorbers.
  4. Stretch after your run. Keeping your muscles supple helps to avoid injury.
  5. Muscle imbalance can cause running injuries. Before your vacation, get a postural assessment through a local chiropractor, or fitness professional to determine whether you have muscle imbalance.
  6. To improve overall strength, hire a fitness professional to teach you how to cross train, by adding strength training to your routine.  

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Recommended Product: Lightlife Vegetarian Food

May 2, 2013

Lightlife is a Massachusetts company, founded in 1979, that sells a full line of ready-to-eat vegetarian prepared foods.

Vegetarian Hot Dogs

Their products are sold in the refrigerated and frozen food section of health food stores, and supermarkets such as Whole Foods Market and Trader Joe’s.

LIGHTLIFE MEATLESS PRODUCTS

  • Frozen Entrees
  • Burgers
  • Hot Dogs and Sausages
  • Deli Slices
  • Ground Meat
  • Cutlets
  • Tempeh
  • Breakfast Bacon

If you’re currently eating meat, and would like to cut back, Lightlife products will help you break the meat-eating habit, and reduce your cholesterol intake.

For more information visit the Lightlife website.

Copyright 2013 Irene Pastore and Blue Moon Personal Training.