Swimming requires good core control, strength AND the ability to breathe! many of us get tired easily in the water and find we cannot push through the endurance and stamina required to either improve speed/ times/performance.
Maybe our BREATHING is the issue?
What muscles are we using to get our lungs filled with oxygen?
Are we using our good core muscles such as the diaphragm in conjunction with our core, or do we use the over active “accessory” muscles such as our traps, intercostals and upper airways – these will fatigue out quicker, reduce our stamina and endurance and inherently leave us open to over use issues in those over active muscles.
How do we know what we are using? are your shoulders relaxed, do you take a good easy deep breathe or is your breathing hard work and concentrated in the upper part of your chest?
Things that can all lead and exacerbate poor breathing patterns are:
- tight pec muscles ( pull the chest forard and flex you)
- poor rib cage / thorax posture ( rounded shoulders/ back)
- tight rib cage muscles ( intercostals)
- poor core control and strength
- tight lats
- tight lower back muscles ( they “fix” the lower ribcage )
- tight hamstrings and pelvis ( pull the lower body out of alignment)
Solution:
- ask your coach for GOOD feedback on your technqiue
- ask you physio to assess you for our core strength and see where your deficiencies ly
- practice good breathing patterns – can you breathe normally on land and direct your breathing into different parts of your lungs?
SIGN UP FOR OUR NEWSLETTER FOR TIPS ON BREATHING EX’s
COMING NEXT POST – SWIMMING AND LOW BACK PAIN.
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Good Question!
We generally classify pain around the shoulder as shoulder impingement but it can cover a multitited of issues such as a Bursitis/Impingment/ Tendonitis/ Rotator Cuff/ AC joint injury – most of which display the same/similar characteristics of an IMPINGEMENT and pain a round the shoulder which are:
- pain lifting the arm up – usually out to the side at shoulder level it hurts
- pain when lying on the shoulder
- pain on movement
It it hard to differentiate which is which but management of a shoulder issue is specific to each type and it’s important to know which one you have so you can manage it properly – your attending medical doctor or physio can assess you properly and advise the likely cause:
- bursitis is inflammation of the bursa between the two bones – the shoulder blade and the upper arm bone nand is seen as pain when lifting the arm up either infront or to the side at 90 degrees as the bursa ( swollen bag of fluid) gets squashed between the bones of the shoulder and shoulder blade
- tendonitis is inflammation of a tendon (ususally one of the four rotator cuff muscles) and you will get pain when lifting the arm up to shoulder level as the tendon impinges and gets caught between the shoulder and the shoulder blade bones or pain on resisted action of the movement.
- the AC joint is the joint of the shoulder blade to the collar bone – damage is seen as a ‘lump” on the shoulder and pain will be felt on lifting the arm up , placing the across the body or on putting weight thruogh the arm.
In swimming – a tendonitis or bursitis will result in an impingment of the soft tisses of the shoulder and therefore pain. an AC joint proble will also give pain on the same movements. Pain will be felt when lifting the arm – and in swimming particularly raisng the arm up and out of the water such as in freestyle or butterfly.
Correct managment is important to aide speedy recovery and return to full activity – a tendonitis or bursitis can lead to prolonged pain and time out of the water if not managed properly.
pre-disposing factors that can lead to shoulder injury include:
- poor posture!
- correct alignment of the shoulders/ rib cage / thorax ( mid back area) to ensure the swimmer has good movement – those who have limited thoracic extension and are of a ‘slumped” or flexed posture will be more prone to shoulder issues
- good pec muscle length – again – poor posture and in adequate stretching can lead to tight pec muscles which again are a pre disposing factor in shoulder injury
- poor shoulder stability – a lot of swimmers have poor shoulder stability - they over use pecs and trap muscles to compensate for poor shoulder blade stability – this instability means they cannot control and place their shoulder blade well - this imbalance can lead to rotator cuff issues and or bursitis.
- growth spurts in kids – the bones grow first – then soft tissues catch up
- over training – can lead to fatigue or repetitive strain issues
Management
- depends on the severitity and length of the problem
- seeking adequate and good advise quickly will result in a faster recovery
- taping helps as it can support and take pressure off damaged structures
- correct strength training and stretching
- modified stroke training – for example a flatter water entry in more external rotation may allow the swimmer to continue training and therefore maintain fitness.
- ensure you have good body rotation so that you reduce shoulder problems
- good technique - incorrect technique on entry increases internal rotation of the shoulder so increases risk of shoulder injury
- good catch and pull through so you can utilise the right muscles and reduce stress on shoulders
- specific range of motion exercises to increase restricted range if applicable and associated strengthening exercises especially for rotator cuff.
Check out our newsletter for suggested exercises that may assist in swimming. Sign up above right!
Next week – neck pain.
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What are we up to?!
We would like to provide you all with some info that is good ocntent, relevent and above all USEFUL!! to help do that I will blog weekly on a specific “theme” of the month , but also will post content that may crop up through suggestions or requests.
We have a wealth of info that we can share! just send in your suggestins or requests to info@corefusion.net.au
We will have a new blog theme for each month with a sport theme focus per month to co-incide with return to season. We will cover common injuries for that sport, injury management and prevention, and of course some pilates exercises that will strengthen specific groups related to that sport. Topics are
February - Swimming
March - Rugby
April - Netball
Topics for the coming months are as yet un-planned as we are happy to go with requests and publish content YOU WANT to learn or know more about. Make a suggestion at the e-mail listed above. If you have a query – someone else is sure to be thinking the same thing!
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A lot of us are now going back to work with the kids going back to school next week – so take the time to look at your work environment and see if you can do anything to help yourself!
We all spend a lot longer sitting these days – whether it be in the office, at home or checking our FB account! Here’s some handy hints to prevent and help back discomfort…
- Get the right tools for the job – make sure you are at a desk, with a good office chair and the computer set up at the right height and posistion for you.
- if you do a lot of filing or moving/reaching – keep the stuff you need regularly in close proximity IE within arms reach – so you limit the times you are over stretching
- use the ‘swivel’ on your chair – so you stay still in the body and rotate the chair to turn – NOT just constantly twist from your back.
- if you tend to spend long hours in front of the computer screen – try and break every 20mins – that is hard to remember as a time frame – instead – every time you get a phone call – sit up right or stand up to take it – r do the same wheneve you change document or comupter program.
- if you are not sure – get someone to take a photo of you at your desk when you are not aware they are doing – sometimes we need to be shown how badly we sit when we are not thinking about our posture before we do any thing about – this may be enough to “shock” us into action!
Remember the body needs to move and sitting all day every day has the potential to lead onto muscle imbalances, postural discomfort and pain. If you are getting pain – consider getting some professional advise – call us on 9306 8819
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Pilates is sometimes seen as either a group of people sitting around in a circle and humming to drums, an off shoot of yoga or some secret women’s thing! It’s also got some bas press at times for giving people bad backs or poor pelvic floors – but done correctly it’s a wonderful tool!
Pilates in a nutshell is about getting a decent core – it’s all about getting ISOLATED control of your spine and torso – so when you move your arms and legs the whole body doesn’t move with you! this differs to yoga as yoga moves tend to concentrate more on an all over stretch – where Pilates will make you isolate it – even if that means your range of movement is less.
You also need to have a decent amount of control first statically – IE not moving – so a lot of early stuff is done lying on your back and moving small amounts.
This is generally when people say – “but I’ve tried it from a DVD or did a class at the local centre with 30 others – i didn’t find it hard or didn’t feel anything” answer -then you were doing it wrong!
You NEED someone to at least eye ball your technique who KNOWS what they are talking about. Those first few basic ex’s will set you up for everything else – is you can recognise that this is the RIGHT way to get your muscles working and that the wrong way feels like this which is BRACING and FIXING – then you can progress and learn and follow well as you have that basic background knowledge.
I have seen a lot of clients that have “been doing Pilate’s off a DVD or large class for years” and wonder why their posture hasn’t improved or why they still get pain – and the simple answer is they weren’t doing PILATES – they were doing an exercise but not the correct technique.
An advanced Pilate’s practitioner will still be able to work and get a work out in a basic Pilate’s class as there is always something to improve on – wither technique/ breathing/ isolation/ etc etc etc.
Once you have got over that initial (sometimes frustrating)hurdle that is WHAT AND WHERE ARE MY CORE MUSCLES AND HOW THE HELL DO I KNOW WHETHER I’M DOING THIS RIGHT?! then the Pilate’s world is your oyster!
QUICK CHECK for isolated movement:
Stand side on to a mirror. Have a look at your spinal curve and keep an eye on your lower back and pelvis. Lift one leg up to hip height with a bent knee. Does your back and pelvis move? Most will flatten out the lower back and tuck the pelvis underneath – this means you have no isolated movement at the hip – so when you move your hips you move your back -
Think about it ! – it may explain why your back hurts when you go from sitting to standing or when you climb stairs – each time you move your leg you’re actually pulling and moving your lower back too! FOOD FOR THOUGHT!!!
Sign up for our newsletter at http://www.facebook.com/#!/corefusionpilates?sk=app_141428856257 to find out more about common faults when doing basic the exercises. and access our new class timetable.
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Lots of poeple with the fabulos coveted six pack have fantastic looking abs but may have a weak core – inherently due to obver activity of training the major muscle groups at the tummy such as the abs (rectus abdominis) and doing ab curls and sit ups.
This gives the six pack look but doesn’t train the deeper core muscles which respond to more gentler types of stabilising ex’s.
When you look on line at “core exercises” and google that or look at ex forums for suggestions for core work – most will suggest planks – do planks – on hands / on forearms, side planks, the dreaded double leg lifts and although they ARE great core exercises – you need to have a core to do them well = otherwise you risk injury and damage.
Plank would be an advanced core exercise so not necessarily the best starting point for someone wanting to build up and start the process.
Take a look at what happens – we get pain so we go to our doctor or therapist – we get better and are told to go do some Pilate’s or you need to build up your core strength/ – so most (not really knowing where to go or what to look at) will google! we look at these great images of fit toned bodies holding a perfect plank and are under the impression that this is a great core exercise to do. so we have a go -phurt our selves and GIVE UP.
PLANKS are HARD WORK and take a long time to get to do well -
You may think it shouldn’t be hard – we are just maintaining a straight line pose at 45 degrees off the floor – but look at the technicality behind it – you need some basic core tone and strength to be able to lift the body up and hold the position – you also need good shoulder stability to keep you upper torso strong, good arm strength, good spine alignment, good gluts and hamstrings – so its a very complex exercise that requires a lot of separate components to enable you to “plank” successfully and most importantly PAINFREE.
I general advise my clients – if you are doing an exercise and it hurts you anywhere – you are either doing it poorly – so re correct your position and then try again – if it still hurts then you are fatigued if you normally can perform it – or its too hard for you at the moment and we need to work on something else to allow you to get there and build up what”s lacking.
MOST IMPORTANT – see someone who knows what they are talking about and seek out help – pilates and core work is a specialised area of knowledge and a bad experience can put you off doing stuff you really need to!
Sign up for our newsletter at http://www.facebook.com/#!/corefusionpilates?sk=app_141428856257 to find out more about common faults when doing plank and the exercises you need to be able to do well before you even go there!
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Core Strength is deceptive! The most highly trained athlete may have a poor core, and those that look a little less “toned” may have a great core!
Just because you can hold a plank position does not necessarily mean you have good core control – you could be over using other muscles insead.
Unless you have been looked at “properly” it is hard to know whether you have good core strength or not. The other complicating factor is whether you are static or moving – you may have some core strength when static and still – but not when moving such as when you lift your leg up.
QUICK TEST – TRY THIS!
STANDING
- stand feet hip wodth apart in front of a long mirror
- lift one leg off the floor to about hip height – so your hip and knee bend to 90 degrees
- as you look at your self – does you hip or shoulder height change?, are you leaning over, do you ‘wobble’!, do you need to hold on!
- does you hip/ lower back “clunk” or shudder when you put your leg back down
These are some indicators that your core may be weak.
Other Factors pre- disposing you to weak core muscles:
- - do you do have back pain or have you injured your back before – core muscles switch off” when in pain or injured
- - are you in sedentary job and or seated most of the day.
- - have you had a baby or any major abdominbal surgery?
- - have you had a cold or flu thats made you cough a lot?
The last two also have bearing on poor pelvic floor muscles which are closely linked to the core -those with a weakened pelvic floor generally have a high correlation with poor core strength.
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Following on from What does the core do? http://corefusionpilatesperthblog.com.au/Postureandday-daytips/core-muscles-core-strength-core-control/ its is you central base of support that allows you to move freely and in turn allows you to use your bigger global muscles at their best.
Put simply -
DAY-DAY
- - you will function more efficiently – this means that you will tire less, use optimal energy conservation and perform better.
- - in the day to day lifetsyle setting – it will allow your body to support itself, therefore being able to perform day to day activities more efficiently – so you wont get as tired as quickly, or have pain and discomfort as soon as before
- - pain will diminsh if you have pain as the back and pelvis are supported effectively and no longer “loaded” inappropriatly
- - good posture follows from a supported spine
SPORTS
- - sports poeple or activity wise – your times and performance will improve as you are now running your body more efiiciently – so the big movement muscles can concentrate on that alone – rather than also trying to keep you stable
- - times will improve
- - stamina will improve
- - even the elite athlete can have a weak core and I have seen a far few national and international athelets that have a poor core but are still able to perform at elite level – just think what they could achieve if they had a decent core too! -
How to get a good one!
- - unfortunately to get access to that core – you need to work specifically at “lettiing those stronger muscles “let go” first and not try and help.
- - many clients go ahead and get themselves a DVD on pilates or go to the local class and get absoloutely nothing out of it .
In order to get a better core – you need to be aware of what it is – what it does – can you get it to work or more importantly – are you getting the right muscles working or just re-using things that are already strong!
Even the most practised pilates practitioners will still need input to ensure tey do things to the best of their ability exercise wise and so as beginners levels or ust starting out you definely need to find a GOOD pilates practitioner.!!! That way you will get where you you want to be a whole lot quicker, lest frustrated and see and reap the benefits!
NEXT BLOG – How to strengthen the core – coming next week! watch this space.
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Think of your core in simple terms as the centre of the body that is the Key stone to your ability to function.
If that centre keystone is strong and functioning, then you can move freely from a stable base of support.
If that centre is weak or “switched off” which is what happens with inactivity or injury, then that stable base is lost and movement becomes harder as we tru and recruit other muscles to help us stay ‘stable’ and function.
This is why many of us are over active through certain muscles such as the shoulders – those who carry a lot of tension in their shoulders – have over activity in their traps – this may be due to a forward head posture, weak shoulder and shoulder blade muscles ( rotator cuff) and weak core muscles – this leaves the traps with more work to do to keep the head and body upright.
Others may have over active lower back muscles or upper abs – ( erector spinae/ quadratus lumborum/piriformis) – and again they will be working too hard so we will be getting a compressive effect on the lower back due to the exaggerated pull from these big moving mouscles whilst they try and stabilise us – leading to pain in the lower back, across the buttocks and over the hip crest areas.
It takes a little work and know how to switch the core muscles back on – or even to know whether you are recruiting them and using the “right ones” – again part and parcel of whether a Pilates DVD or going to a large group class helps – if you don’t know what you should be doing or how it should feel you will not be able to judge whether you’re doing it right or not!
So in a nutshell – your core is the central base of support – your postural muscles - that should have a low grade activity to keep you upright, moving well with minimal effort – if they function well they allow you big muscles of movement to perform to the best of their ability – so yes having agood core will lead to better times in a run/ better performance in sport and for day to day lifde and work – will mean we fiuntcion more fficiently and reduce load on our big muscles – so hopefully – carry less stress!
Please feel free to share this if you feel it will benefit others through the link below – or SIGN UP for our weekly newsletter starting 2012 for more exclusive info and tips related to this subject.
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Happy Holidays!
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Abdominal muscles
- Transversus Abdominis
THE “CORE”
- the deepest layer of our stomach muscles – comprising the “ Transversus abdominis” or “TA” muscles that wraps around the stomach from the ribs down to the pelvis and merges with the deep back “multifidus” muscles via fascia.
- They are deemed our “Posture Muscles”
- They should have a constant, low level, background activity that serves to support us centrally – therefore allowing the limbs to move around a sound base – liken them to the base of a crane – if the base is “anchored” the crane arm can move on all directions freely – if not – the crane will have increased stress and eventually tip over/collapse or break.
- They support our abdominal contents
- They work in conjunction with our pelvic floor muscles and diaphragm to provide good stability.
• What are the core muscles?
• What does the core do?
• Why do I need core strength?
• How do I strengthen my core?
• How do I know if I have a good core?
• I have good abdominals so i must have a good core.
• How does pilates help with the core?
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