Embed Size (px)
Citation preview
FITPRO NETWORK | OCTOBER NOVEMBER 2010
20
HEALTH
OCTOBER NOVEMBER 2010
Whole-body vibration training may be the best way to condition new mothers according to Jenny Burrell, pre and post natal educator and founder of Burrell Education.
Mothering a new baby is a tough job, requiring the constant lifting and carrying of an ever-increasing weight, not to
mention the countless squats and lunges performed throughout an extremely long “working day”.
But in the wake of childbirth, new mothers find themselves severely lacking in energy, vitality and functional strength, especially with regards to their core and pelvic floor – the foundation of all true strength.
As fitness professionals seeking to serve this client group, one of our major challenges is to create exercise programmes that mirror the activities of daily life for the post natal client, ensuring we create mums who are truly fit for purpose.
Whole-body vibration trainingIn order to restore strength, function, muscle tone and energy while simultaneously reducing unwanted pregnancy fat stores, women need a highly effective but time-efficient and non-draining exercise solution, which is where whole-body vibration training (WBV) can help.
I believe that WBV training, combined with the principles of restoring lumbopelvic stability,1 works to accelerate the results of each exercise session without a corresponding increase in effort – great for the post-natal client who is typically sleep-deprived, time-poor and energy deficient.
The physiological and system changes that occur during pregnancy can create a lasting legacy well into the post-natal period and need to be considered when planning restorative exercise for this population.
When WBV is incorporated into an exercise session, both target and non-target musculature is stimulated unconsciously by the multi-directional vibrating plate and absorbs the vibration at hugely increased speeds of between 30-50 times per second.
This leads to a highly significant rise in muscle contraction and fitness gains
without the traditional increase in loading (i.e., lifting a progressively heavier weight). This major factor creates the potential for a shorter workout compared with traditional earth-based training.1
Suggested exercises and how they benefit the clientGood practice would involve starting work with a beginner client on the lowest level of vibration combined with a modest work/rest ratio.
A frequency of 30Hz for 30 seconds on a low setting is ideal. As the client improves in strength, stamina and ability, the period of work and the level of vibration can be advanced using standard
progression protocols.
Changes to posture/biomechanics •– typically upper and lower crossed syndrome
Decrease in muscle tone and •strength, proprioception and balance
Core disfunction – this may include •rectus distension, pelvic floor muscle weakness, tissue and/or nerve damage, non-optimal breathing, lack of function in erector musculature and fascia, reduced sensation and neurological disconnection to abdominal muscles.
Possible issues for the post-natal client
Jenny Burrell is founder of Burrell Education and runs her own pre/post natal fitness and therapy practice in West London. Jenny is also the pre/post natal exercise tutor for Drummond Education.
www.burrelleducation.com
www.fitpro.com/references
JENNY BURRELL
VIBRATION TRAININGFOR THE POST NATAL CLIENT
fn
20_22 Jenny Burrell.indd 20 10/9/10 14:30:20
OCTOBER NOVEMBER 2010 | FITPRO NETWORK
WW
W.F
ITPR
O.C
OM
21
HEALTH
The “Superman”
In the flexed-hip, neutral spine position, the client is asked to contract TVA. The abdominals are challenged by a combination of factors: resisting gravity, TVA contraction and unconscious stimulation via WBV.
The vibrations also provide unconscious work for the pelvic floor. Additionally, the resisted bend-to-extend pattern of the deadlift fires the core by providing work more specifically for the lumbar multifidus, erector spinae muscles and thoracolumbar fascia.3,4
Resistance band deadlift
A familiar core exercise that is supersized by adding WBV. When performing this exercise on the vibration platform the client will find their stability, and consequently their core, is even further challenged.
Again in the flexed hip position, the client is asked to contract TVA (also firing pelvic floor muscles). While simultaneously maintaining TVA activation, the client draws the resistance band apart, providing work for the thoracic postural muscles, while the lumbar and erector muscles and associated fascia are stimulated by maintaining the hip-hinged position and TVA activation.4,3
Kneeling scapular retraction
Restoring glute strength in the post natal period is a vital component of improving both posture and functional strength. This exercise asks the client to work with an inverted front foot to activate the gluteus maximus even before we take into account the weighted lunge and the added vibration.
This move will bring life to even the sleepiest of post natal bottoms and also provides great work for the thoracic postural muscles. This exercise can also be performed using a resistance band attached to the fixed handles of a machine.4
The “faster ass”
Working on the principle of providing eccentric and concentric work for the pelvic floor muscles in relation to their attachments to the ischial tuberosities, the client is coached to maintain TVA contraction throughout. On performing the hip-hitch (concentric for pelvic muscles) after first lowering the foot towards the ground (eccentric for pelvic floor muscles) she is also coached to perform a kegel pelvic floor contraction simultaneously. This mode of working the pelvic floor is also hugely accentuated by the addition of vibration providing unconscious work. And just for extra measure, there are also great toning benefits for the glutes and musculature of the standing leg.
Kegel hip hitch
Continued on p22
20_22 Jenny Burrell.indd 21 10/9/10 14:30:23
FITPRO NETWORK | OCTOBER NOVEMBER 2010
22
HEALTH
OCTOBER NOVEMBER 2010
This is an entry-level exercise for the early post natal client. While maintaining a neutral spine, TVA activation, isometric double-handed presses are coached. These two moves provide great stimulation for the whole hoop of the core (including the pelvic floor) and accelerated muscle activity is provided by the addition of vibration.
Neutral spine hand pushes
A six-point box position is adopted by adding a step platform close the plate. The client is coached to contract TVA (working the prone core against gravity) and then lift her knees two inches off the plate while maintaining the TVA contraction and a neutral spine.
When performing the entry-level version of this exercise, the client is coached to lift and lower the knees (each move being held for approximately two seconds), but this exercise can easily be progressed by asking the client to hold the elevated position for longer or by also incorporating palm lifts.
The “Campbell Crunch”
This move combines the core muscles resisting the effects of gravity in the prone position with extra stimulus for the pelvic floor through pelvic tilting, plus simultaneous kegel contractions.
As the pelvis is moved into the neutral position and the client reports pelvic floor activation (heightened by the vibrations), she is also coached to perform a simultaneous kegel contraction.
Ab-scooping kegels
Here, the rectus abdominis flexion and extension is performed in the prone kneeling position. The client is coached to activate TVA throughout and the trainer helps the client truly visualise the concentric and eccentric phases of the exercise as the knee is brought in and then the leg is extended out.
Vibration creates extra stimulation to the whole core and greatly accelerates the benefits and results of this exercise.3
Plate scoop and crunch
The bridge position simultaneously fires the glutes, hamstrings and low back and coaching the client to maintain a neutral pelvis is the most ideal position for pelvic floor activation. Adding adduction by squeezing a ball between the knees creates further stimulus for the pelvic floor muscles by stimulating the adductors as synergists.
Bridge with adduction ALLIED TOURS
Kathryn CullenInstructors Need Balls and Core/Body Conditioning Kathryn is available for in-house workshops on the above topics.
For more information or to book a workshop please call Education in Action
on 01420 561 271 or email [email protected]
Jayne NichollsFreestyle fitness yoga two-day certification
Nov 6-7 Nottingham
Jayne’s tourNov 13 Bristol, Nov 14 London, Nov 20 Guildford, Nov 21 Herts,
Nov 27 Essex, Dec 4 Kent
Child’s play kids’ fitness tour with Jane Chinery
Nov 14 Birmingham
Jayne’s advanced yoga tourNov 28 Bristol
Register atwww.groupxtraining.com
Kalbarri House107-113 London Road
London E13 0DATel: +44 (0)20 8586 0101Fax: +44 (0)20 8586 0685
Email: [email protected]: www.fitpro.com
20_22 Jenny Burrell.indd 22 10/9/10 14:30:26
