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Ankles – how a FRC® Mobility Specialists (FRCms) can help you

Ankles - how a FRC® Mobility Specialists (FRCms) can help you

October 5, 2024

Ankles Functional Range Conditioning (FRC) can offer targeted exercises to enhance the range of motion and strength in the ankles. By incorporating exercises like ankle CARs (Controlled Articular Rotations), PAILs/RAILs (Progressive Angular Isometric Loading/Regressive Angular Isometric Loading), and passive stretching, FRC helps to optimize both ankle mobility and stability.

Ankle CARs involve slow, deliberate rotations of the ankle joint in various directions, stimulating synovial fluid production and improving joint health. PAILs/RAILs utilize isometric contractions to strengthen muscles around the ankle while enhancing control throughout the range of motion. Passive stretching helps to lengthen tight tissues and improve flexibility.

Exercises and movements that help Ankle mobility is crucial for various activities, from walking to sports performance, and controlled articulation rotations is a great way to warm up the ankle joints, where the ankle is moved in various directions to increase joint fluidity. These movements include dorsiflexion, plantarflexion, inversion, and eversion. Additionally, exercises like calf raises, single-leg balance drills, as well as CARs help improve strength and stability around the ankle joint. These movements emphasizes progressive loading and controlled movements to gradually expand the range of motion while building strength and stability to support it.

FRC® Mobility Specialists (FRCms) can help you By integrating FRC principles into a comprehensive ankle mobility routine, clients can reduce injury risk, enhance performance, and promote overall joint health and function.

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Shoulder mobility and why it is important – how FRC® Mobility Specialists (FRCms) can help you

Shoulder mobility and why it is important – how FRC® Mobility Specialists (FRCms) can help you

October 5, 2024

The shoulder joint Mobility is the ability of the joint to move through its full range of motion. The shoulder joint (glenohumeral joint) is a ball and socket-type synovial joint, and one of the most mobile joints in the human body. The shoulder joint is a complex system made up of five joints and three bones: Clavicle, scapula and humerus.

This complex system of joints and bones allows your shoulder to move in different directions and each movement has a different range of motion.

For instance, a normal range of motion for shoulder flexion is 180 degrees. A normal range of motion for shoulder extension to the highest point you can lift your arm behind your back is between 45 and 60 degrees. A normal range for abduction is around 150 degrees in a healthy shoulder and 30 to 50 degrees for shoulder adduction.

Shoulder problems Mobility issues that develop in the shoulder can result from several types of activity or inactivity. Some of the most common types of shoulder mobility issues are impingement, rotator cuff tears, and frozen shoulder. Instability and overuse of the joint cause many of these. A sedentary lifestyle or a desk job are one of the most common causes of limited shoulder mobility. This is because a lack of activity will cause the shoulder muscles to tighten, reduce the stability of the joints and significantly restrict movement and leading to poor posture.

RC® Mobility Specialists (FRCms) can help you Shoulder health & mobility are very important to improve athletic performance, prevent injuries, reduce pain and stiffness, and improve posture. FRC® shoulder mobility exercises are a great way to help your joints move smoothly and without pain, improve your functional fitness and ability to carry out everyday tasks. No matter where you are in your fitness journey, it is never too late to start adding controlled articular rotations (CARs) to your mobility workout routine. Even if a limited range of motion or joint pain isn't currently affecting your workouts, proactively incorporating CARs into your workout routine can help prevent immobility issues from developing later.

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Fitness House personal trainers are FRC® Mobility Specialists (FRCms)

Fitness House personal trainers are FRC® Mobility Specialists (FRCms)

October 5, 2024

Fitness House trainers are FRC® Mobility Specialists (FRCms)

The FRC® certification is achieved from attending Functional Anatomy Seminars which are not simply training seminars but also are practical hands-on workshops designed to teach participants how to integrate FRC® into their exercise programs. White Room Fitness regards FRC® as the gold standard of personal training skills.

What is FRC®

Functional Range Conditioning® is a comprehensive system of mobility and joint control training system based in scientific principals and research. There are clear benefits when utilizing the FRC® system which are all closely interrelated, and acquired simultaneously.

Mobility

Mobility refers to the amount of active, usable motion that one possesses. The more mobile a person is, the more they are able to maximize their movement potential safely, efficiently, and effectively. FRC® utilizes the latest advancements in scientific knowledge, combined with tried and tested training methods to increase ones active, useable ranges of motion by simultaneously improving articular mobility, strength, resilience, and co-ordination. In essence, this invaluable, and innovative training system improves the ability to control, and move one’s own body.

Joint Strength While improving mobility and movement potential, the FRC® system also acts to ‘safe-guard your joints so that movement can be executed safely. Connective tissue, one of the four types of human biological tissues, includes the following types: Fascia, bone, ligaments, capsules, tendons, vessels and 80% of nerves. With proper programming, the benefits of training can and should be inclusive of each of these tissues. The FRC® system considers each of these subtypes as targets during training and thus improves tissue quality and resilience in ALL of the components making up the joint complex.

Body Control Training with FRC® improves the function of your nervous system. This leads to a reduction of pain and injury, joint health and longevity, as well as an increased ability to move freely and easily.

Articular health and longevity The benefits of utilizing the FRC™ mobility development system extend beyond athletic development, rehabilitative, and performance goals. In the process of developing mobility, all articular connective tissue components are strengthened, and neurological control of said tissues enhanced. These are two factors well known in the scientific literature to enhance joint health, prevent injury, and improve longevity.

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Pilates will help you with Pregnancy

Pilates will help you with Pregnancy

October 5, 2024

Pilates is a method designed by Joseph Pilates to train your body to be strong, flexible and balanced. It involves a series of exercises that help to improve your posture and coordination. Breathing plays an important role in controlling how you perform every movement. The method focuses on whole body training and specifically addresses pelvic floor muscles, transversus abdominis (deep abdominal muscle) and multifidus (deep back) muscle, which are all key to good posture, balance and a strong core. Pilates builds on this strength through a series of controlled movements that won’t put your body under strain if performed correctly and under an expert supervision.

How Pilates helps Pilates strengthens your abs, back and pelvic floor muscles, which are the areas that can cause problems during pregnancy and after the birth. With its large repertoire of exercises, there are plenty of options and modifications for every stage of pregnancy — regardless of whether you are new to the method. Every pregnancy is a unique experience, so a typical Pilates practice is not suitable for most pregnant people. You will want an instructor specialized in (or a program designed for) pre- and post-natal Pilates training. Prenatal Pilates prepares you for labour and delivery, sets you up for recovery, promotes pelvic floor health, and helps prevent or manage diastasis recti (abdominal separation).

Benefits of regular Pilates ⁃ Strengthen the muscles and stabilize the joints as pregnancy hormones make the tissues (ligaments) that connect your bones more pliable, making you more prone to injury. ⁃ Reduce back pain, by exercising the core muscles that stabilize your back and pelvis. Strengthening these muscles can help to reduce back or pelvic pain. ⁃ Strengthen your pelvic floor, which will help to support your bowel, bladder and womb as your baby grows and moves down. ⁃ Improve balance, as you may feel a little more clumsy, or that your balance isn’t as good as usual, in pregnancy. Pilates exercises strengthen your core and may make you more stable when you walk as your bump grows. ⁃ Take the strain off your back and pelvis, by using positions such as going on your hands and knees, which is a great position for easing pregnancy back pain. ⁃ Relax and control your breathing, which is important for pregnancy and labour.

Exercise is good for you in general terms but even more throughout pregnancy, do not let worries or old fashioned rumours stop you. Just listen to your doctors, your body and look for a pre/post natal trained instructor that can guide you through this unique journey.

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Be Strong

Be Strong

October 5, 2024

Current kids are weaklings A recent study found that 10 year olds in 2014 were 20 per cent weaker and had 30 per cent less muscle endurance than children of the same age measured in 1998. Pretty startling. Perhaps pretty obvious as well if you observe the sedentary life style of many kids nowadays.

Does it matter? The answer is quite clearly yes. People who are stronger in middle age have more grey matter and better memory 10 years later. One probable explanation (although possibly not the sole reason) is a hormone called osteocalcin which is released from bones when we humans move against gravity in any form of weight bearing exercise. Current studies indicate that a lack of osteocalcin could be linked to age related cognitive decline and neurodegenerative disease.

Other stay strong benefits for men & women Retaining strength also helps our mental resilience, a decline of which may be signalled by the increasing and currently much publicised anxiety in our population.

Our sense of what we can achieve is built on the foundations of our bodily sensations. As well as keeping a constant check on heart rate, blood pressure, blood sugar levels etc, our body has an unconscious sense of the health and state of our muscles and bones. This tracking of the agility and strength of the body’s movement apparatus (IE the muscles, bones, tendons and ligaments that allow us to move) feeds into our implicit sense of what we can handle. Decreasing strength may be playing a significant part in this.

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Keep fit during lockdown in Belgravia: one-to-one Zoom/Online sessions or train outside

Keep fit during lockdown in Belgravia: one-to-one Zoom/Online sessions or train outside

October 4, 2024

During lockdown we are offering one-to-one Personal training sessions for our existing clients via Zoom/Online. In addition we are delighted to be also able to offer outdoor training in a special location very near to our Fitness Studio. Training outside is not for everyone and a bit of weather forecasting is a good plan. A hard work out on a crisp sunny winter’s day can be very rewarding.

We have secured a special outdoor site only a few minutes’ walk from our Fitness Studio for the next 3 months, so that if restrictions return during this winter our clients will still have this option as well as Zoom/Online sessions.

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