The Complete Idiot’s Guide to Barefoot Running by Dr Craig Richards and Thomas Hollowell was released in March 2011. It covers:

• An overview of what barefoot running is all about, including a closer look at running shoes – and why you don’t need them.
• A thorough transitioning program designed to slowly strengthen and stretch your feet as they acclimate to going barefoot.
• Tips for running on all kinds of surfaces and in all types of weather, along with advice on determining if “barefoot running shoes” are for you.
• Training pointers to help you successfully increase your barefoot running distance and speed.
• Guidance on taking care of your feet, legs, and body to prevent injury and keep you on the shoeless path.

I have personally followed his advice and have found it extremely useful for reconditioning my feet and greatly improving my plantar fasciitis. I also use Newton Trainers to give my feet and legs some variety depending on my training schedule.

Two essential tools to help nurture your feet are the AOK Massage Ball and the Small Hard Thera-Roll

Technology is hard to keep up with – nowhere more so than in the video capture and evaluation of human movement.  When I completed my biomechanics thesis in the mid 1980’s this meant filming in high speed – 35 fps or better (TV is about 24 fps) then digitising 16 marker points for each consecutive frame, printing stick figures from each frame, hand measuring each joint angle with a pencil and protractor of each stick figure, then using this data to calculate angular velocities. For a single 10 second exercise it would take nearly 2 days to extract any meaningful data – my study had 8 woodchopping subjects each doing three repetitions – weeks of data analysis. Today this could be done in a day with more accuracy and analysis of more variables. Here is an interesting post on woodchopping.

Motion Analysis of Woodchopping 1984

Why is this important? Motion capture gives a researcher, coach, health practitioner or personal trainer  a quantitative tool to study “dynamic ergonomics” (physical parameters both in two & three dimensions) and qualitative tool in observing pure motion. This provides insights for understanding the physical limitations of users and/or a therapy/exercise products’ suitability for a task (particularly  in the early stage of a product development process rather than the later usability testing stage).

For some great research articles on motion capture and analysis in sport and exercise visit the Motion Time Journal. Subscribe for regular updates and abstracts.

Motion capture and analysis has been used extensively in sports such as golf and tennis for many years.  Here you have applications for teaching/coaching skills, competitor analysis and racquet or club suitability.  There have been a number of workshops held internationally that are worthwhile investigation – here is an example from the University of Sussex in 2010. There are also a number of very good short courses on the technology of motion capture – broad ranging as this technology is used primarily for CGI special effects (Movies like Iron Man 2) or video game development. Deakin University in Australia has a very well regarded course.

The ready availability of technology for home users that was once the exclusive province of scientists, will mean that more and more innovative applications are developed on a weekly basis.  We have seen its applications in Wii Fit and my mind boggles at the future applications of the Microsoft Kinect System – currently a gaming system – but the future??

Indian Club Rotational Exercise from the British Army Training Manual

Indian clubs derive their name from the much larger and heavier objects of similar shape traditionally used by martial artists (eg the Okinawan Chi-Shi)

Chi-Shi Training for Karate

and pehlwani wrestlers in India to train for strength. The practice of swinging such clubs to develop physical fitness was first recorded in ancient Egypt and the Middle East. It was introduced to England by British soldiers who were stationed in India during the 19th century.

While torches and other sticklike objects have been used in juggling for centuries, the modern juggling club was inspired by the Indian club, which was first repurposed for juggling by DeWitt Cook in the 1800s.

There are current physical fitness enthusiasts who have revived the popularity of Indian clubs in the modern day, citing the aerobic exercise and safety advantages over traditional free weight regimens. Scott Sonnon,

Scott Sonnon

an American martial artist and fitness educator has developed a great DVD on Circular Strength Training with Clubbells.

What is Tai Chi?

Tai Chi originates from Ancient China. Nowadays it is practiced throughout the world as an effective exercise for health. Tai Chi consists of gentle flowing movements that are relaxed and slow; breathing is deepened and slowed, aiding visual and mental concentration. It can be practiced almost anywhere and is a suitable form of exercise for just about everyone. The correct name for ‘Tai Chi’ is ‘Tai Chi Chuan’ (Taijiquan) which means ’supreme ultimate fist’ or boxing, and is referred to as ‘Moving Meditation’.

Tai Chi is a gentle exercise that provides practical methods to help people cope better with daily tasks and improve their quality of life.

How does it work for Diabetes?

Regular physical activity can aid people with diabetes by helping them improve their blood glucose levels. As a form of exercise, it is reasonable to assume Tai Chi will help improve cellular glucose uptakes and glucose metabolism.

Diabetes research studies held by the Australian Tai Chi Institute in conjunction with St George Hospital Sydney (Australia) showed those participants who maintained regular Tai Chi classes enjoyed significant improvement in their quality of life. The mental training is effective for relaxation, which is especially beneficial to people with diabetes.

According to traditional Chinese medicine, enhancing life energy (Qi) in the appropriate acupuncture meridians (energy channels) will improve diabetes.

What is Tai Chi for Arthritis?

Tai Chi for Arthritis is a program specially designed by Dr. Paul Lam in conjunction with his Tai Chi Associates and a team of medical experts. Based on the Sun style, Tai Chi for Arthritis is easy to learn, effective and safe.

Scientific studies conducted in 2001 by the Korean and Taiwan National Universities have shown this program to significantly relieve pain and improve physical function.

Can Tai Chi help back pain?

Back pain is a common and complex problem. According to new medical findings, it is closely associated with the deep stabilising muscles of the spine. Tai Chi’s essential principles are consistent with scientific methodology for strengthening the deep stabilising muscles.

Where can we learn more?

Master Cheryl Lee

Newcastle based Master Trainer Cheryl Lee began Tai Chi training in 1988 in Australia and Hong Kong, centring her traditional training in Sydney with Master Fong Lee and Master Kam Fung.

Her ‘Tai Chi Wellness’ and “Tai Chi 4 Kidz™” Instructor Certification Courses are approved by Fitness Australia and recognised nationwide.

The only Tai Chi Master Trainer in the Hunter Region accredited to the Australian Sports Commission, her passion for the many health benefits of Tai Chi inspired her focus on ‘Tai Chi for Health’ programs. Cheryl Lee is certified in Tai Chi for Arthritis, Diabetes and Back Pain and is one of only 45 world wide accredited Master Trainers in Health Forms.

This is a revolutionary patented design and manufacturing technique that finally gives an optimal and safe tool for balance training.  This is the ideal tool for gyms and professionals as it includes comprehensive product liability insurance by Axxa – a first for this type of product and reflects the high build quality. The Turtle is latex free and non-toxic and meets all European Union safety standards.

Wide Range of Colours

The durable high weight dome is great for high impact plyometric exercises and can be used barefooted – we do recommend training in Five Fingers to avoid sweat lubricating the dome surface. Here is a PDF showing the differences between the Turtle and the BOSU.

A balance dome is a multi-purpose piece of exercise equipment. It consists of half of an exercise ball with a solid plastic plate attached to the bottom. Balance boards combine features of several different types of equipment such as the balance board and exercise ball and hence are useful for a range of different training techniques. These include balance and stability training as well as strength exercises such as push ups.

The standard size for a balance dome is around 26 inches (65 centimeters). The ball part of the dome can be inflated or deflated which makes it easy to transport. Pumping up an exercise dome requires a pump although this is usually included in the package.

Many exercise domes also include tubing that can be attached to the base. This is commonly used for stability exercises — especially if the person is yet to master all the exercises or has poor balance. Tubing and handles are also useful for people using the exercise dome for injury rehabilitation. If elasticized tubing is provided with the dome then this can also be used to provide resistance in certain exercises.

Exercise domes are sometimes used for rehabilitation of ankle and other lower leg injuries. When an injury is sustained this can often weaken muscles that provide stability. Stability training equipment such as the balance dome is used to mimic an unstable situation which helps to build up the muscles to the desired level. Sometimes these types of exercises are referred to as proprioception exercises. Proprioception is the body’s ability to sense where it is relative to other objects and is vital for stability and balance.

One of the most basic stability exercises using a balance dome is to turn it onto its ball side, stand on the flat part of the dome and hold the tubing for support. The ball will start to wobble creating an instability that must be countered by the person performing the exercise. This may be difficult to begin with but after a period of time, the person’s balance and stability will start to increase. When the exercise becomes straightforward the tubing can be dropped in order to increase the difficulty.

As a result of high impact exercises, damage can be caused to muscles which can cause swelling and inflammation. Ice baths aim to reduce this. Sporting competition and training put an athlete’s body under large amounts of stress. It is important to recover fully from these stresses before exercise can commence again. However, without any help recovery can be slow. One method of speeding up recovery is through the use of ice baths. Ice baths work by dramatically reducing the body’s temperature causing the body to work to maintain its natural core temperature. This causes a decrease in heart rate and an increase in oxygen consumption and peripheral resistance by making vessels constrict. This in turn increases vascular pressure which reduces the amount of fluid that can accumulate limiting muscle inflammation.

Recommendations

Cold water immersion is ideally used following a heavy weights session, between training sessions or after muscle injury resulting in soreness or bruising.

Ice Bath After Cricket

Try to build up a total of 5 minutes in the ice bath.

Examples:

• 1 minute plunge- (try to relax as much a possible!),
• 2 minutes out of water (air temperature) ,
• Repeat 5 times.
• When very brave, 5 minutes straight.

Benefits

• Decreases in perceived muscle soreness,
• Performance maintenance,
• Reduced muscle inflammation
• Reduced muscle damage.

Notes

• If an athlete has an illness, open wound, acute injury or serious bruising they should not participate in contrast therapy.
• Standing in shoulder height water provides about 5 times the compressive value of full length compression tights. This can lead to a great passive recovery session.

Ref: Tasmanian Institute of Sport

The push for barefoot running is gaining more and more emphasis for todays athletes.  And there appears little that can be argued against the concept – afterall running shoes are a recent concept that has been monopolised by some of the biggest brand names in the world.

A new book “The Complete Idiot’s Guide to Barefoot Running” by Dr Craig Richards rates Vibram Five Fingers as 10/10 when it comes to minimalist footwear.

5 Fingers - Gloves for Your Feet

A recent study at the University of Newcastle in Australia concluded there is no scientific evidence to support claims that running shoes with elevated heel crash pads and elaborate anti-pronation systems prevent injuries in runners. The findings have been published in the March 2009 edition of the British Journal of Sports Medicine.

“Since the 1980s, distance running shoes with thick, heavily cushioned heels and features to control how much the heel rolls in, have been consistently recommended to runners who want to avoid injury,” Dr. Craig Richards, one of the researchers, said in a press release announcing the results of the study. “We did not identify a single study that has attempted to measure the effect of this shoe type on either injury rates or performance. This means there is no scientific evidence that [those shoes] provide any benefit to distance runners.”

Caleb Wegner writing in “Run For your Life Magazine“  in 2006 and Michael Warburton, a Queensland Physiotherapist, wrote in Sportscience 2001 about the benefits of barefoot running. Now there is a growing body of eveidence to support this concept.

Testimonials from practitioners across Australia reveal widespread anecdotal evidence of the benefits of protected barefoot activities using 5 Fingers – “Running in FiveFingers improves agility, strength and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.” Dr. Ivo Waerlop (chiropractor & expert in gait biomechanics in sports)

5 Fingers are versatile and are effective for running & exercise

]]> http://blog.aokhealth.com/barefoot-running-vibram-fingers/feed/ 2 http://blog.aokhealth.com/functional-exercise-chiropractic/ http://blog.aokhealth.com/functional-exercise-chiropractic/#comments Wed, 25 Aug 2010 03:49:39 +0000 BradleyW http://blog.aokhealth.com/?p=576 The Functional Approach

by K.D. Christensen DC, CCSP, DACRB

Selecting the ideal exercises for patients with back conditions requires judgment based on clinical experience and scientific evidence. There are several approaches to rehabilitation, and many different types of exercises are available; however, patients have a limited amount of time, willingness, and enthusiasm to exercise. Therefore, we must always try to give our patients the most effective exercises for their condition. But, what are the “best” exercises for Chiropractic patients?

Selection Criteria

The best exercises for a specific problem are those that will be rapidly effective, easy to learn and perform, and are safe; that is, they don’t worsen the current condition or aggravate other problems. The exercises must help the patient to regain normal alignment and easy, natural movement. And the end result should include a decreased chance of similar, recurring problems.

One Leg Balancing Using Bpdyblades

A successful and appropriate rehabilitative program for the back and/or neck can be designed without the use of expensive, joint-specific equipment. While rehab type machines can be very useful, current active care concepts consider such equipment not an absolute requirement. In fact, the low-tech approach can be very effective for the treatment of most spinal conditions. Additional personnel, fancy equipment, more office space, and extra time are not always necessary. With an understanding of normal spinal function, knowledge of the involved muscles, and some updating of exercise concepts, doctors of Chiropractic can effectively rehab their patients with timely in-office instruction and patient performance followed by simple home exercise procedures .

Specific Adaptation to Imposed Demands

The “SAID” concept is one of the underlying tenets of the strength and conditioning field. [1] It describes the observation that our bodies will predictably change in response to the demands that are placed on them. If we frequently perform aerobic activities, then our lungs, hearts, and muscles become more efficient at taking in and processing oxygen. When we spend more time in activities requiring force and providing resistance, our bodies become stronger. And, if we practice balance and coordination skills, we improve our ability to function easier on unstable surfaces (such as on an incline, rolling ship or a pair of skates). In fact, these improvements in our abilities are quite specific, and we become better at doing whatever it is that we do most often.

Balancing on a Turtle

It has taken quite a while for those specialists in the treatment of spinal problems to incorporate the SAID concept into neck and back rehab programs. Recently, some of us have begun to use the same thought processes to design spinal exercises that we have used for decades to determine appropriate x-ray positions. As Chiropractors, we do recognize that the spine functions very differently when it is not weight-bearing. We now know that an ideal way to help our patients return to normal function is with exercises that imitate as closely as possible the real conditions under which the spine must function day after day. That certainly must include the specific stress of gravity in the upright position.

Kinetic Chain Exercises

When the spine is bearing weight it is part of a closed kinetic chain. This is the manner in which we use the joints and connective tissue of the spine during most daily and sports activities, and it requires the co-contraction of accessory and stabilizing muscles. Weaker or injured muscles can be quickly strengthened with the additional use of isotonic resistance to stimulate increases in strength. Isotonic resistance can come from a machine, from weights, from elastic tubing, or just using the weight of the body. Perhaps more important than the equipment used is whether the spinal support structures are also exercised in an open or a closed-chain position.

Open-chain exercises for the spine are done non-weight bearing, while either lying on the ground or immersed in water (which removes much of the effect of gravity). Both floor-based and water-based exercises have some specific usefulness, primarily during the acute stage.

A good example of this is a study comparing closed vs. open kinetic chain exercises for the training of the thigh muscles. Augustsson et al. wanted to improve their subjects’ vertical jump height. [2] Two groups exercised twice a week at maximal resistance – one group doing closed-chain exercises (barbell squats), and the other working on the knee extension and hip adduction weight machines (open-chain exercising). At the end of six weeks both groups had gained considerable strength, but the closed-chain exercisers were the only ones who improved significantly in the vertical jump. Since jumping is a closed-chain activity, the SAID concept tells us to expect that closed-chain exercising will likely be more effective.

Functional Position Exercise

We know that the functional origins and insertions of many muscles change when changing position from standing to lying down. Certainly the proprioceptive input from receptors in the muscles, connective tissues, and joint capsules is very different between the two positions. This is why it is also important to bring neck and back rehab exercises closer to real-life positions, and it explains why patients make rapid progress when they are taught to exercise in a functional (upright) position.

Patients initially may need to exercise when lying down. However, continual floor-based exercises do not train muscles and joints to function in upright functional postures. The neurological patterns that are developed on the floor or in a pool may not resolve problems encountered in upright activities. Generally, continually learning new skills and habits on the floor doesn’t translate to better functioning during upright activities And, some patients don’t like to get down onto the floor to exercise, anyway.

By staying up off the floor, exercising in a weight-bearing position is actually easier for most patients. In addition to being more focused and practical, upright exercising trains and strengthens the spine to perform better in everyday activities. Patients accept the idea of doing exercises that clearly prepare them for better function during normal activities of daily life.

How to Spot a “Sham” Exercise

When investigators want to test treatments, they always require a “control” group, which is given a treatment that is known to be ineffective. A 1998 study on back pain published in the respected journal Spine taught several popular low back exercises to the control group. As with other studies, the researchers found no improvement using these exercises. [3] The six exercises considered a “sham” treatment included: knee-to-chest stretches, partial sit-ups (”ab crunches”), pelvic tilts, hamstring stretches, “cat and camel”, and side leg lifts. The problem with these and most other commonly recommended back exercises is that the joints, discs, muscles, and connective tissues are not bearing weight during the exercise; therefore, the movements performed while exercising do not prepare or retrain these structures for daily activities. On the other hand, exercises performed with the spine upright (standing or sitting) against resistance specifically train and condition all involved structures to work together smoothly. Thus, effective exercises are ones that are performed upright, in a closed kinetic chain.

The Value of Balance Exercises

For many athletes (whether recreational or competitive), it is important to regain the fine neurological control necessary for accurate spinal and full body performance. This means that about five to ten minutes of each workout should be spent exercising while standing on one leg, with the eyes closed, while standing on a mini-tramp, or using a special rocker board. The advantage of these balance exercises is seen when athletic patients return to sports activities and can perform at high levels without consciously having to protect their backs. Back exercises done on a rocker board or while standing on one leg can be more useful than those done on a gym ball, since the entire body is in a closed-chain position during the exercises. The stabilizing muscles, the co-contractors, and the antagonist muscles all have to coordinate with the major movers during movements that are performed during closed-chain exercising. This makes these types of exercises very valuable in the long run, particularly for competitive athletes.

Floor work wearing 5 Fingers

Functional Alignment

Many chronic spinal problems develop secondary to an imbalance in weight-bearing alignment of the lower extremities. In fact, lower extremity misalignments — such as leg length discrepancies and pronation problems — are frequently associated with chronic pelvis and low back symptoms. [4] Any of these that are present will need to be addressed in order to resolve the patient’s current symptoms and to prevent future back problems. The use of adjustments, exercises, and custom, flexible orthotics for the lower extremities is especially critical when a functional approach is taken. The effects of weight bearing and the alignment of the kinetic chain must be considered.

Conclusion

Selecting the best exercise approach for each patient’s back problem is important. A well-designed exercise program allows the doctor of Chiropractic to provide cost-efficient, yet very effective rehabilitative care. Exercises performed with the spine upright (standing or sitting) specifically train and condition all the involved structures to work together smoothly. The end result is a more effective rehab component and patients who make a rapid response to their Chiropractic care. Except for brief periods in patients who are acute, caution must be heeded for continual exercises that don’t place patients in real-life, functional positions. While this may require a change in standard procedures, it is consistent with Chiropractic philosophy and treatment approaches. When you persist with this, you will experience dramatic improvements in patient outcomes.

References

1. Fleck SJ, Kraemer WJ. Designing Resistance Training Programs. Champaign, IL: Human Kinetics, 1987.

2. Augustsson J et al. Weight training of the thigh muscles using closed vs. open kinetic chain exercises: a comparison of performance enhancement. J Orthop Sports Phys Therap 1998; 27:3-8.

3. Snook SJ et al. Reduction of chronic nonspecific low back pain through the control of early morning lumbar flexion — a randomized controlled trial. Spine 1998; 23:2601-2607.

4. Rothbart BA, Estabrook L. Excessive pronation: a major biomechanical determinant in the development of chondromalacia and pelvic lists. J Manip Physiol Therap 1988; 11:373-379.

Published on www.ccptr.org July 26th, 2003. For more about the author go to http://www.ccptr.org/rehabilitation-specialist/kim-christensen-d-c/

The premise for using such devices, is the dramatic improvements in functional balance and core conditioning that can be achieved. This is often the case when these abilities are compromised through injury or other deficits but not always the case when talking about  sport-specific gains that are reported from using all these tools.

What Is Balance Anyway?

Uninjured or impaired athletes don’t have the same balance training needs as the rehabilitating athlete.  In order to fully critique the current use of balance training for athletes, we should first have a general idea of what balance is. Balance, is simply defined as the ability to maintain the center of gravity (COG) over the base of support (BOS).

This ability is made possible by the co-operation and co-ordination of three primary sensory systems: the visual, the vestibular (inner ear), and the somatosensory (Click here for a Power Point Presentation – Proprioception changes with injury) systems. These three systems are often referred to as the triad of postural control. It is through the combined feedback from these three key systems that we are able to move and maintain balance without falling over.

Balance Strategies

An important concept to understand how we regain balance after losing it is postural sway. Postural sway is the normal, continuous shifting of the COG over the BOS. When an individual is able to keep within their limits of stability, balance is maintained. However, when postural sway exceeds these limits, a restabilizing strategy is required in order to prevent falling. There are three fundamental strategies for regaining balance that have been identified: the ankle strategy, the hip strategy, and the stepping strategy.

During mild postural perturbations, most people will use the ankle strategy to regain an upright stance. This strategy simply recruits the ankle platarflexors, dorsiflexors, invertors and evertors to correct any minor disruption in upright stance. No stepping action is necessary with this strategy. Several common balance devices such as the rocker board, foam rollers, and balance pads elicit the ankle response.

If postural perturbations are even greater, the hip strategy might be used alone or in conjunction with the previously mentioned ankle strategy. During the hip strategy, balance is regained by flexing and extending the hips and spine in order to keep the COG within the confines of the BOS. If successful, no stepping action is needed.

With even more disruption to ones balance, the body calls upon the stepping strategy in which a forward, backward, or lateral step must be taken in order to restore balance. This type of strategy is much more common in sporting type of situations as it typically occurs under more ballistic conditions than the previous mentioned strategies. Also, due to the speed in which these corrective steps must be taken, little or no feedback is used to modify the movement. This type of control is also known as feedforward or open loop control, and it is common to many sports and even daily activities that require speed, quickness, or a fast reaction time.

When an athlete is standing on a balance device, they are typically only working the ankle and hip strategies to regain balance and are able to receive adequate feedback about how to correct their balance. This is not very specific to the demands of real life and sport so these balance drills can hardly be called sport-specific. Also, many of the surfaces (foam rollers, Swiss-balls) differ greatly from any surface found in most sporting situations.

Unless incorporating very innovative training drills the reality of using most of these devices, is that they are specific skills that may really only help the athlete learn how to better use the particular device. While there is probably no harm in using them, one has to ask if time could possibly be spent doing something more beneficial. Balance, like most other motor qualities, is specific to each task and sporting situation. Good balance in one situation does not guarantee good balance in another!

So What Is One To Do?

There is nothing wrong with using these devices so long as their limitations are realized and other, more sport-specific exercises are not being left out.  Many of the devices are a lot of fun to perform and can provide novel variation for athletes.  I personally like to use the various balance devices as active recovery or during periods of lower loading as might occur in a periodized program. However, if ones time is limited, only the most beneficial exercises should be included exercises such as variations of Olympic lifts, the 3 power lifts (squat, deadlift, and bench press), (Click here for downloadable document on Plyometrics) Plyometrics, and other important accessory movements should never be omitted for specific balance exercises.

If one includes variations of gymnastics tumbling, hopping, skipping, jumping, and sprinting activities in is hard to think that any further balance training is necessary. The martial arts also provide some very dynamic and effective forms of balance training for athletes. Getting back to balance devices, there are a couple of that I think prove to be more useful than others. The Fitter Bongo and Indo board serve as useful balance challenges that can be made to be much more unpredictable than the common balance board and foam roller exercises.

Additionally, if one takes an upright sport-specific drill, Olympic lifting or strength movement and closes the eyes (or wears a blindfold!), the proprioceptive demands increase considerably. The late Dr. Mel Siff, world-renowned sport scientist, referred to this as imperfection training. One can, for example, shift slightly back and forth while at the bottom of a Snatch, holding a bar overhead, or during the beginning of a Squat before the descent. With a little creativity, one can turn any drill, exercise, or sport-specific movement into a balance or imperfection drill.

Purpose of the Push Up:

Strengthen shoulders, abdominals and activate muscles around the lower spine and pelvis.

mediBall Push Up

Instruction:

1. From Prone Feet on Ball base position, lower body toward the
   floor keeping back straight.
2. Return to base position and repeat.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.