Fitness, Personal Training, & Exercise Science – Page 3

Benefits of Sitting on a Stability Ball at Work

Benefits of Sitting on a Stability Ball at Work Normal office chairs are notorious for negatively impacting your posture, especially if you are sitting in them improperly. Slouching in your chair may also lead to a decrease in your core strength and a number of other health problems we’ll explore further in this article. The solution? It may be replacing your office chair for a stability ball. Here, we discuss the science behind the connection between how we sit and our health, the potential benefits of sitting on a stability ball, and several exercises for improving your back health and posture. The Biomechanics of Sitting Just like all our movements, sitting requires the activation and relaxation of certain muscles, and it stresses different bones. The parts of the body that are most studied regarding sitting posture is the spine and back (lumbar region) and the pelvis. The hamstring muscles also influence sitting posture, however. The biomechanics of sitting can change significantly depending on the chair type and posture. When we stand freely, all of our weight is transferred to the floor through our feet. When we sit down, most of the weight transfer to the floor is shifted from our feet to the seat pan, armrests, and backrests. This transfer gives our feet a feeling of relief. Learn How to Become a Certified Holistic Health Coach Online Lumbar Region When we sit, we naturally tend to slouch a little to feel relief from standing. Our lumbar region is concave and curved toward the stomach, giving the appearance of “slouching.” In this posture, technically called lordotic, the vertebrae and discs are thicker toward the front of the body rather than toward the back of the body to cushion the increased pressure on this part of the vertebrae. Also, the sacrum, which is the lower part of the spine fixed to the pelvis, is angled forward. Pelvis Since the sacrum is connected to the pelvis, any rotation of the pelvis affects the vertebrae of the spine. If the pelvis is rotated forward slightly (b), the lumbar spine curves to better maintain an upright posture. However, a backward tilt can lead to an increased flattening of the lumbar spine. This can increase kyphosis (sometimes referred to as hunchback or roundback), which is a spinal disorder where the spine has an outward curve and this results in the development of abnormal rounding of the upper back (c). As you can see in the image below, compared to relaxed standing, both upright and slouched sitting have smaller angles. The smaller the angle in prolonged sitting, the bigger the risk for back pain and injury. Hamstrings The hamstring muscles also influence sitting posture and the position of the spine. They extend from just above the knee to the pelvis, meaning they cross the hip and knee joints. As a result, the extensibility and the strength of hamstrings have an impact on back posture as well. In fact, in people who have lower back pain related to working for long periods in front of a computer, their hamstring muscles tend to have increased activity. This means that people with back pain tended to have more tense hamstring muscles than those without back pain. One study examined the effects of stretching the hamstrings in the workplace on posture. Researchers found that hamstring stretching exercises effectively increased hamstring extensibility, resulting in a more aligned spinal curve and a more favorable pelvic tilt. Another study found that athletes who had injured their hamstrings had poorer lower back posture. Both of these studies are examples of the correlation between hamstring health and posture. Sitting Postures Experts tend to categorize sitting postures into three types: anterior, posterior, and middle. In the anterior (forward leaning) posture (A and B in the figure below), the center of gravity is placed in front of the ischial tuberosities (“butt bones”) over the thighs, which can cause strain in the lower back. Here, the floor supports more than 25 percent of body weight. In the posterior (backward leaning) posture, the center of gravity is behind the ischial tuberosities. This is the posture preferred for resting, but over time it can cause pain in the pelvis. In the middle (relaxed, unsupported) posture, the center of gravity is directly above the ischial tuberosities. The floor supports 25 percent of body weight, which is ideal, and the spine is straight or only slightly curved forward. This is the ideal sitting position for posture and back health. Since sitting statically for long periods of time is linked to low back pain, researchers have examined the connection between different postures and sitting styles and the development. One study examined the impact of twenty minutes of sitting in different ways on trunk range of motion, muscle activity, and proprioception, which is the ability to feel how your body is oriented in the space around you. The first sitting style was static slouched (unmoving with the spine curved forward), the second style was upright (unmoving with muscles activated to sit upright), and the third style was supported sitting with a backrest. The study found that the slouched position had the lowest activation of the abdominal muscle. This study illustrates why it is important to remain with your back straight up, regardless of the seat of choice. With the correct use of a stability ball, you spend your time actively balancing, so your body may naturally form a more correct posture. For some people, this can alleviate any back or core strain that you may have previously experienced sitting in a chair. Besides just improved posture and core strength, below we explain five other benefits of sitting on an exercise ball at work. Keep in mind that the stability ball isn’t for everyone. In fact, if you are more likely to slouch forward and lean on your desk rather than keep your muscles activated while you use a stability ball, it may present more disadvantages, including discomfort, than advantages for you. However, one benefit

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7 Mistakes Trainers Make When Coaching Postpartum Clients

7 Mistakes Trainers Make When Coaching Postpartum Clients, AFPA Fitness Blog, become a better personal trainer, Blog, fitness training, Fitness, Personal Training, & Exercise Science, pelvic floor training, postartum health, postpartum fitness, postpartum recovery, postpartum wellbeing / admin

7 Mistakes Trainers Make When Coaching Postpartum Clients Welcome to a deep dive into an essential but often overlooked aspect of fitness training – coaching postpartum clients. The journey into motherhood is profound, transforming a woman’s life in myriad ways, physically, emotionally, and mentally. Fitness trainers can play an important role in this journey, assisting new mothers to regain their strength, restore their wellbeing, and navigate their new bodily landscape. However, even well-intentioned trainers can unintentionally make mistakes in their approach, potentially hindering their clients’ progress or even posing risks to their health. This article takes an in-depth look at common mistakes and offers solutions and best practices, ensuring you’re equipped to offer the best possible support to your postpartum clients. Avoid These 7 Mistakes That Many Health Coaches Make When Training Postpartum Clients Not Recognizing the Importance of Lived Experience A significant mistake trainers often make when coaching postpartum clients is failing to appreciate and acknowledge the diversity of lived experiences. It’s essential to remember that every pregnancy, labor, and postpartum journey is unique. Each experience is shaped by a multitude of factors, including physical health, mental wellbeing, support systems, personal beliefs, and cultural practices. Not all women’s bodies respond to childbirth or recover in the same manner, and their emotional experiences also differ vastly. Trainers can sometimes unconsciously project their own experiences or assumptions onto their clients, leading to misunderstanding or unintentional harm. This is a common pitfall for those trainers who have gone through pregnancy and childbirth themselves, as they may inadvertently universalize their own experiences. Equally, those who have never gone through the process might unconsciously apply stereotypical or generalized perspectives that may not reflect their client’s reality. It’s crucial for trainers to approach each client as an individual with her own unique narrative. Active listening, empathy, and openness to learning can go a long way in understanding each woman’s unique experience. This approach will not only help tailor a more effective and personalized fitness program but will also contribute to building trust and rapport between the trainer and the client. Finally, it’s important for trainers to educate themselves continuously. They should seek out and learn from diverse sources of information and perspectives, especially those that directly come from women’s personal experiences of pregnancy and postpartum recovery. This promotes a more inclusive and empathetic approach to postpartum fitness coaching. Learn How You Can Become a Prenatal & Postpartum Fitness Specialist in Less Than 6 Months Not Considering the Mental Health of Their Postpartum Clients One of the common oversights trainers often make is failing to consider the mental health of their postpartum clients. It’s important to recognize that the postpartum period is not just about physical recovery and body transformations; it’s also a time of significant emotional and psychological changes. A woman’s mental health during this period can be affected by factors such as hormonal shifts, lack of sleep, and the immense pressure to adapt to new roles and responsibilities. Research shows that around 1 in 7 women experience postpartum depression, which is a serious mental health condition requiring appropriate care and attention. Therefore, trainers need to be aware of this possibility and ensure that their training programs are not adding undue stress to the lives of their clients. The program should aim to enhance mental wellbeing in tandem with physical fitness. Ignoring the signs of mental health issues or failing to incorporate mental wellness strategies into a postpartum fitness program can create an imbalance. For instance, pushing a client to achieve certain fitness goals without addressing mental wellbeing could exacerbate feelings of stress and anxiety, possibly leading to burnout or demotivation. It’s therefore crucial for trainers to maintain open lines of communication and encourage their clients to share not just their physical, but also their emotional experiences. Comprehensive postpartum fitness programs might consider encompassing strategies to bolster mental health. These could include mindfulness exercises, stress management techniques, and incorporating rest and recovery days into the workout schedule. It’s important to remember that recovery is not just about the body bouncing back; it’s about holistic healing and adapting to a new phase of life. If these topics lie outside the trainers’ or coaches’ expertise, consider building partnerships with experts in these areas or referring your clients to complementary services. Trainers who recognize the centrality of mental health will better serve their postpartum clients, fostering a more positive and beneficial training experience. Not Accounting for Physical Trauma Experienced Before, During, and After Labor A common error that fitness coaches make when training postpartum clients is underestimating or overlooking the physical trauma that a mother may have experienced during her pregnancy, labor, or postpartum period. Childbirth is a significant physical event that can impact a woman’s body, and the recovery process differs significantly for each individual. Key among these are conditions such as diastasis recti, a condition in which the large abdominal muscles separate, and perineal tears, which can occur during childbirth and may take significant time to heal. These issues can seriously affect a woman’s ability to exercise and perform certain movements, and trainers need to understand and account for these in their training programs, even if it means delaying the initiation of an exercise routine. More complex scenarios can arise from traumatic births and high-risk pregnancies. These experiences might include prolonged labor, C-section deliveries, or pregnancy complications like pre-eclampsia. The physical and emotional trauma from these experiences can lead to a prolonged recovery period, with a need for specific care and attention in a fitness program. Trainers must be aware that pushing a mother too soon without adequate recognition of her past trauma, could lead to further physical harm and emotional distress. It can be very beneficial for fitness coaches to work in close collaboration with their postnatal clients’ healthcare providers, including physiotherapists and obstetricians, to understand the specific needs and limitations of their postpartum clients. A well-informed, multidisciplinary approach will ensure the safe, timely, and effective integration of exercise in the postnatal period, tailored

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