Kelly Ungerer Biokineticist

11/07/2021

Dear clients

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27/05/2020

Sleeping Position & Back Pain

On your side?
Using a pillow between your knees can do the trick. The pillow will keep your hips, pelvis, & spine in better alignment.

On your back?
Place a pillow under your knees to allow weight to be evenly distributed & spread across the widest area of your body, leading to better spinal alignemt.
You could place a small rolled up towel in the small of your back for added support

13/05/2020

The Diaphragm & Tight Hip Flexors

The psoas is attached to the diaphragm through fascia & the medial arcuate ligament.
When breathing, they work together (primary breathing) to provide anterior spinal stability.
The diaphragm & psoas react to fear & stress with constriction, which initiates the “fight or flight” response leading to breaths that are short & sharp. This causes secondary breathing (using back & neck muscles), starting a chain reaction:

Overactive neck & back muscles cause extension of the spine & the pelvis tips forward ➡️ Hip flexors (psoas) become shortened causing restriction overtime ➡️ Lengthened abdominals which are unable to anchor ribs down ➡️ If abdominals don't anchor the ribs, the diaphragm cannot relax in order to breathe efficiently & therefore the neck & back muscles will be used more to get air in ➡️ Going back to the extension pattern

Therefore, diaphragmatic breathing is so important ‼️

09/05/2020

Lateral Fascial Line & ITBand

Instead of stretching/rolling the ITBand, rather take a look at the whole lateral fascial line. The ITBand does not exist in isolation as it is mixed with overlying tissue that extends above & below, making it difficult to elongate.
This latetal fascial line stretch elongates:
▶️Lateral neck muscles
▶️Intercostal muscles
▶️Glute medius
▶️Fibularis muscles
How to do it?
1.bring the foot of the side you wanting to stretch behind other foot (use the wall for stability)
2.reach the arm of the target side towards the wall
3.lean the hip of the target side outwards
Hold 30sec, repeat x2-3

06/05/2020

Shin Splints

They are more complex than people may think & can be caused by various stress injuries such as: tendinopathy, periostitis & stress stractions of the tibia.
Pain typically occurs along the middle-distal tibia and is increased with exertion.

What usually occurs is that the body is not able to heal due to excessive loading, therefore we need to manage the stress, which can be done through:
👟Volume, frequency & intensity of training
👟Technique
👟Nutrition
👟Resistance training
👟Training surface, shoes

26/04/2020

Low Back Strength
(Building the foundations)

Not only do we need to mobilize the spine & hips to decrease low back pain (LBP) but we also have to strengthen the supporting musculature. Breath is an important component in achieving TA activation, focus on engaging the TA on each exhale.

Here are 4 exercises to activate the muscles in trunk control:
*in exercise 3&4 we focus on achieving a neutral pelvis

1.Pelvic Tilting: when practiced regularly, one can build abdominal strength & ease low back muscular tension. Exhale to contract TAs, flattening the low back into the floor.

2.Supine Bridge: weak inactive glutes & tight hips are a key cause to LBP, this bridge allows for lumbar pelvic control allowing the glutes & TAs to work as stabilizers. It is also a great hip stretch as the hips are lifted away from the floor into extension.

3.Dead Bugs (modified): maintain a neutral pelvis, rib cage pulled down & inwards while reaching the arm with the opposite leg as you engage the TA.

4.Dead Bugs: as above, but the feet are now in a 'table top' position.

Each individual experiences LBP differently & therefore these are only safe foundation drills to begin with.

17/04/2020

Throwing it back

Jone had a lekker session with Kelly today using the EMS

09/04/2020

Ankle Mobility for Squatting

Ankle mobility is important for squats because as your hips & knees bend, your ankles need to bend too. If your ankles lack dorsiflexion, you may not be able to get all the way down with still keeping your heels on the ground.With good ankle mobility, you’ll have an easier time squatting deep enough & keeping your feet stable throughout.

So how can you fix this issue?
Try these & see if your air squats feel better before loading those squats in the gym.

(First exercise is a multidirectional lunge:
10x forward, 10x towards pinky toe, 10x towards big toe)

02/03/2020

Winterton Rugby Tour with VC and Youfitt

04/02/2020

20/12/2019

We will be closed from the 20th Dec and will be back in action on the 6th Jan 2020
Thank you for the continued support!
Have a happy festive season!