Balance and Core Strength Training Will Improve Your Game

Balance and Core Strength Training Will Improve Your Game

Simple everyday activities can improve your golf game and strength by working on your balance and core muscles. Try the following routine from the experts at Harvard Health, to ease into core work. These four exercises can be done at work or at home:

Chair Stand: Start in a seated position, keeping in mind a strong posture with your shoulders down and back. Rise to a standing position by engaging your glute and leg muscles, pushing down through your feet in a balance motion to stand. Repeat.

Chair Stand: Start in a seated position, keeping in mind a strong posture with your shoulders down and back. Rise to a standing position by engaging your glute and leg muscles, pushing down through your feet in a balance motion to stand. Repeat.

Front Plank on Desk: Place your hands, forearm and elbows down on a desk or table. Shift your feet back to a comfortable plant position. Hold for as long as comfortable to strengthen your core muscles.

Front Plank on Desk: Place your hands, forearm and elbows down on a desk or table. Shift your feet back to a comfortable plant position. Hold for as long as comfortable to strengthen your core muscles.

Bridge: Lay flat on the floor or on a mat. be sure to keep your feet planted and far enough away from your glutes to create a 90-degree angle when you lift your glutes and back off the floor. Be sure to lift as far as comfortable while keeping your head, neck and shoulders planted firmly on the floor.

Bridge: Lay flat on the floor or on a mat. be sure to keep your feet planted and far enough away from your glutes to create a 90-degree angle when you lift your glutes and back off the floor. Be sure to lift as far as comfortable while keeping your head, neck and shoulders planted firmly on the floor.

Abdominal Contraction: Place your knees and hands on the floor or mat. Your hands should be supporting your weight and placed directly beneath your shoulders, keep your head neutral. Your knees should support your weight directly beneath your hips. Contract your abdominal muscles, repeat.

Abdominal Contraction: Place your knees and hands on the floor or mat. Your hands should be supporting your weight and placed directly beneath your shoulders, keep your head neutral. Your knees should support your weight directly beneath your hips. Contract your abdominal muscles, repeat.

 

Each session is fully customized to address your specific concerns. A sample of our advanced training methods beyond the gold standard 1000 hour certification include:

  • Cranial Sacral Therapy
  • Integrative Massage
  • Myofacial Release
  • Neuromuscular Massage
  • Prenatal Massage
  • Sports Massage
  • Thai Massage
  • Trigger Point Therapy
  • Zen BodyTherapy®

Source: http://www.health.harvard.edu

Golf Returns to the Olympics

Golf Returns to the Olympics

Did you know Golf was first played at the Olympic Games in Paris in 1900, only to be removed after 1904 – it returns this year after a 112-year absence. Golf is only guaranteed a spot in this year’s Games as well as the 2020 Olympics in Japan. After that, nothing is certain!

With Golf’s return to the Olympics starting next week, many golfers have been catching up on their game and following TEAM USA including Rickie Fowler, Bubba Watson, Lexi Thompson, Stacy Lewis and others as they prepare for the Games. The format will be 72-hole individual stroke-play events and with packed schedules, Olympians and aging athletes alike must keep their mind game and physical strength on par!

Be sure to tune into golf’s return starting next week! The Golf Channel will broadcast the men's 72-hole, stroke-play event, Aug. 11-14, and the women's, Aug. 17-20, at Olympic Golf Course in Rio de Janeiro, Brazil. 

Check out the Tournament Air Times at http://www.golfchannel.com/news/golf-central-blog/golf-channel-broadcast-mens-womens-olympic-golf/.

Help Arthritis With Exercise

Help Arthritis With Exercise

Do you suffer from the joint pain of arthritis?

Moving your body may be the last thing you want to think about. But regular exercise not only helps maintain joint function, it also relieves stiffness and reduces pain and fatigue.
— Harvard Health Publications, HEALTHbeat

If you have arthritis, keep these exercise routines in mind:

Increase range of motion (improved joint mobility and flexibility). Move a joint as far as it can go and then try to push a little farther. These exercises can be done anytime, even when your joints are painful or swollen, as long as you do them gently.

Stronger muscles (through resistance training). Fancy equipment isn't needed. You can use your own body weight as resistance to build muscle. For example, this simple exercise can help ease the strain on your knees by strengthening your thigh muscles: Sit in a chair. Now lean forward and stand up by using only your thigh muscles (use your arms for balance only). Stand a moment, then sit back down, using only your thigh muscles.

Better endurance. Aerobic exercise — such as walking, swimming, and bicycling — strengthens your heart and lungs and thereby increases endurance and overall health. Stick to activities that don't jar your joints, and avoid high-impact activities such as jogging. If you're having a flare-up of symptoms, wait until it subsides before doing endurance exercises.

Better balance. There are simple ways to work on balance. For example, stand with your weight on both feet. Then try lifting one foot while you balance on the other foot for 5 seconds. Repeat on the other side. Over time, work your way up to 30 seconds on each foot. Yoga and tai chi are also good for balance.

Keep Your Joints Moving, Stretch

Keep Your Joints Moving, Stretch

Stretching exercises can help extend your range of motion. How?

To understand, the Harvard Medical School, HEALTHbeat breaks down the structures and inner workings to explain how they can help — or hinder — a joint's flexibility:

  • Joints are the junctions that link bones together. The architecture of each joint — that is, whether its structure is a hinge, pivot, or ball-in-socket — determines how the bones can move.
     
  • Muscles surround joints and provide the energy used to move them. The amount of tension in the muscles surrounding a joint is a key factor in how big of a range of motion that joint can achieve. Muscle tension can be affected both by passive factors, such as tissue scarring or your habitual posture, and by active factors, such as involuntary muscle spasms or purposeful muscle contractions.
  • Tendons are flexible cords of strong tissue that connect muscles to bones and make movement possible. When a joint moves, energy from the muscles is transferred into the tendons, which tug on the bones.
     
  • Ligaments are tough, fibrous bands of tissue that bind bone to bone, or bone to cartilage, at a joint. An example is the anterior cruciate ligament (ACL), one of five ligaments that together control the movements of the knee. Among other things, the ACL keeps the knee joint from rotating too far. 
When you stretch, you’re working muscles and tendons rather than ligaments. Ligaments are not supposed to be elastic. An overly stretchy ligament wouldn’t provide the stability and support needed for a safe range of movement.
— Harvard Health Publications, HEALTHbeat, July 3, 2016

Source: http://www.health.harvard.edu; Harvard Health Publications, July 3, 2016

Strength Training – The 5 Laws

Strength Training – The 5 Laws

Periodization Training, the Basics – Two of Three

The 5 laws of strength training are the idea of Tudor Bompa, famed Romanian sport physiologist. Think about what activities you already do or would like to do that would meet the intention of each of the laws towards achieving your strength training goals:

 1. Develop Joint Flexibility,­ this allows for strength to develop in a wide range of motion. Ankle flexibility is especially important in the beginning.

 2. Develop Tendon Strength,­ Tendons develop much slower than muscles and strengthen by added stress gradually over time. In other words, start slowly to avoid injuring tendons and ligaments.

 3. Develop Core Strength­, A well-developed core stabilizes the strength of the arms and legs. A healthy strong core is essential to avoid injuries and to transfer forces properly through the body.

 4. Develop the Stabilizers­, for example in rowing the trunk muscles act as stabilizers. The trunk transmits leg power to the arms, which then drive the blade through the water.

 5. Train Movements, not each muscle­ forget about body building and instead simulate the movements of your sport. This build movement chains in the nervous system to be used on race or game day.

Volume, Intensity, Intervals

Volume, Intensity, Intervals

Periodization Training, the Basics – Three of Three

Now we want to understand how to design a program that considers volume, intensity, exercises and rest intervals. This article is based on Tudor Bumpa's method of Periodized Strength Training.

Volume

Volume refers to the number of hours or miles per week that you can allow for exercise. This will allow you to incrementally build (5 to 10%/wk) as a race or event draws near with efficient muscles and avoiding injury.

Intensity

Intensity refers to the effort that is being put into the training sessions. In the early segments of a periodized training program, intensity of training should not be very high, rather the volume of training should be high. Later in the training cycle the intensity should gradually increase and the volume of exercise should gradually decrease as you near the event or race.

 In the early preparatory phase, you want to employ a variety of exercises to strengthen core muscles and stabilizers muscles. Gradually lower the variety of exercises and focus on exercises that build the desired strength. Once into the season (competition phase) reduce strength training to maintain the new level of strength.

Intervals

Rest intervals allow muscles to replenish energy stores (ATP and Creatine Phosphate) and flush lactic acid completely between sets. Also after a long workout 48 hours are needed to fully restore glycogen levels, even with a carbohydrate rich diet.

 The recovery time between exercise sessions can be reduced to 24 hours with Massage Therapy. Relaxed muscles mean quicker muscle contractions (antagonist muscles don't resist agonistic muscles) and greater economy of movement.

Golfing Stretches

Golfing Stretches

Golf, a great way to get your exercise. Did you know that the typical 'length' of an 18-­hole course is about six miles? Did you also know that good posture is directly related to improving your game?

Good body mechanics and performance are all connected. Before every round, take a few minutes to really loosen your legs and back. Not only will your score lower, so will your risk for injury...especially the back.

Legs

We recommend a deep hamstring stretch on the back of the legs, and a runner's lunge for the hip flexors of the front of the leg.

Back

To prepare for the swing and improve the range of motion in the spine, try a stretch called the "Open Book" from the Titleist Performance Institute. Begin by lying down on your right side with your knees stacked on top of each other at a 90-degree angle. Place a towel between your knees to maintain a slight pressure with the pelvis. Your shoulders should be in a line one above the other. Put your palms together. Starting with the left hand, peel the hands apart like opening a book, lead with the thumb pointing toward the floor. If the thumb doesn't reach the floor, don't force it. Breath deeply, to encourage the ribs to expand while relaxing the muscles of the thoracic (middle) spine. Repeat 10-­15 times on each side.

Periodization Training, The Basics

Periodization Training, The Basics

Periodization Training, the Basics – One of Three

Brandon Jellison, LMT, and owner of Authentic Body Therapy is also an ACE certified personal trainer who can support you step by step toward your goals.

Periodization training is a method used to break down a big goal, into smaller bite-size workouts to prepare you physically and mentally for the goal, incorporating some combination of strength, speed, and endurance.

Developed by Tudor Bompa, periodization is the training method used by professional and Olympic athletes to improve performance year after year.

 The first step is to look a calendar and divide the time between now and the event in three periods: preparation, competition, and transition. The preparation is where the meat of your training occurs and should comprise ­3/4 of the total time. While the competition period is the last 1/4 of the time before the competition. The transition is self defined as being after the competition phase until the start of the next preparation phase. This shift in training focus brings your ability to a higher level and keeps athletes injury-free.

 

Empower Your Posture

Empower Your Posture

Each session at Authentic Body Therapy is as unique as yourself. We believe that attending to your posture and movement patterns build the ability to experience joy and kindness.

Do you know why good posture is important?

  • Internal organs have space to work properly
  • Lungs have more room to take in life-giving air
  • Nerve communication can flow freely throughout the body

Massage Therapy physically relieves the effects of daily life on our body, allowing good posture to resurface.

Standard 60min Customized Massage ($140.00):

Deluxe 90min Customized Massage ($200.00):

Customized Massage Therapy in Boston and Nantucket

Customized Massage Therapy in Boston and Nantucket

Part of maintaining your performance and training level is attending to your health. Just as you nourish yourself with the food, water and rest needed to wake up and conquer the world each day, you must listen to your body when an ache, pain or previous injury begins to surface.

Authentic Body Therapy offers customized massage, tailored to the needs of your mind and body when you come for your appointment.

You will always receive the very best in therapeutic massage at both our convenient locations in Boston and on Nantucket Island. Our massage therapists specialize in deep tissue massage, Cranial Sacral Therapy, Zen Body Therapy (Rolfing), as well as orthopedic sports massage, specific for distance runners, golfers, and skiers.

Clients will notice improved health benefits and range of motion. 

Standard 60min Customized Massage ($140.00):
Deluxe 90min Customized Massage ($200.00):

Walking for Health

Walking for Health

According to the Harvard Health experts, walking has a host of health benefits that you might not know.

See below the "5 surprising benefits of walking", as featured in the HEALTHbeat:

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Treating Plantar Fasciitis

Treating Plantar Fasciitis

Plantar fasciitis is an inflammation of the plantar fascia, aka the arch or bottom of the foot, that creates pain with each step. Plantar fasciitis is usually slow to heal and quick to reoccur.

Authentic Body Therapy alleviates this painful condition through a combination of ZenTherapy techniques and exercises for long term recovery.

Try a 60-minute customized massage today with one of our experience massage therapists:

Additionally, Myofascial techniques that focus on the plantar fascia, Achilles, calf, and hamstrings effectively release the pain and tension in the foot. The additional range of motion to the ankle enhances the effects of the myofascial techniques. The trick is to gain as much range of motion as possible and then avoid re­injury.

Nearly 100% of our clients treated for plantar fasciitis never had trouble again. Typically three sessions work well for mild to moderate conditions.

The longer the condition has persisted the more sessions are needed for the same relief. Our Arnica Cream works incredibly well in reducing inflammation when used first thing in the morning and just before bed.

Get Motivated, Set Goals

Get Motivated, Set Goals

According to the Harvard Health experts, the key to launching your workout is to get motivated and set goals.

There is no question that regular exercise is essential to good health: that alone is motivating for some folks. For others, setting meaningful personal goals — finishing a 10K race or getting back into those jeans you love — and keying into what motivates you can help launch a successful workout program.
— Harvard Medical School, Health Publications

Motivation takes many forms, find what works for you. Are you looking to try a new activity, train for a triathlon or tune your running stride? Maybe you are just looking to feel more fit and improve health. Whatever your motivation may be, decide your goals and set realistic steps to achieve that goal. Find some support along the way in the form of a coach, trainer or friends!

Hiring a personal trainer or tapping a buddy for workouts or walks can supply motivation. Friends who can cheer you on and hold you accountable to your plan help, too. And most of us enjoy a reward, so make a list of (ideally non-food) rewards for meeting weekly or daily goals. One reward is simply seeing progress, so consider tracking your progress regularly. Whether you are running more miles, lifting heavier weights, not getting out of breath when you take the stairs, or have to get a smaller belt, write it down or use one of the many fitness apps available for your phone, tablet, or computer.
— Harvard Medical School, Health Publications

Setting these goals will turn your hopes into reality!

 

Authentic Body Therapy Treats Lower Back Pain

Authentic Body Therapy Treats Lower Back Pain

Lower back pain is an unfortunate condition that affects a huge number of people. Fortunately, this widespread condition is very responsive to therapy.

To identify the usual suspects, Quadratus Lumborum (QL) and Iliopsoas. When each of these muscles contains hyper­tense fibers (knots) they refer pain to the lower back area.

Step two is to passively release the muscles. Lie on your back with your calves fully supported on a couch or ottoman. Your thighs should be 90 degrees to your torso. Rest here for one to five minutes, depending on the severity of the lower back pain. For a deeper release, place tennis balls under the muscular part of your lower back. This technique is simple and useful, especially when your massage therapist is out of town for the month.

Are you experiencing recurring lower back pain? Book a customized 60-minute massage session today with one of our massage therapists:

Orthopedic Sports Massage for Recovery

Orthopedic Sports Massage for Recovery

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Warm temperatures in Boston fill the paths of the Esplanade and Emerald Necklace with runners, soaking up the warm air. Maybe it has been a few months since you’ve been out for a run and you are noticing a few aches and pains the next day. You’re not injured, but you’re not on your “A-game” either.

How do you recover? What’s your game plan? Massage is wonderful, but there are many varieties of massage therapists and techniques to choose from. It can be difficult to understand what support you need or what benefits you will receive.

If you love running and being active, then you need more from your massage to make it count. Orthopedic sports massage is the ideal approach for runners and older athletes that feel soreness or stiffness.

Two common situations runners experience that improve with orthopedic sports massage include soreness or pain on the bottom of the feet and IT band pain. Pain on the bottom of the feet can be felt in the arch or heel of the foot. This pain can be inflammation of the tendons on the bottom of the foot, which will “act up” each time you go running. Pain on the outsides of the thighs and even lower back, at the end of a long run, is caused by stress building up on the IT band of the leg muscles. The longer the run, the more stress accumulates in the muscles and IT band.

A well-trained massage therapist who can deliver orthopedic sports massage is an essential tool in any runner’s toolkit to maintain top performance by preventing and efficiently recovering injuries.

For either of these situations, pain in the bottom of the feet or IT band, a few sessions of orthopedic sports massage is an effective way to resolve this problem and get you back out running.

Treating IT Band Syndrome

Treating IT Band Syndrome

IllioTibial Band Syndrome is caused by friction between the Iliotibial (IT) band and the knee bone. This tension results in pain around the knee cap and is usually the result of increasing the distance of the runs or poor running form. 

Authentic Body Therapy offers customized treatment to effectively loosen the tension of the IT Band and allow the knee to move unimpeded.

At home, a foam roller can be an effective tool both before and after a run (remember to roll out the inner thigh too). On the road, make sure your feet are landing under your hips (not too wide). 

If you find you are having knee pain set up an appointment earlier rather than later to avoid excess injury.

Treating Walking Gait Issues

Treating Walking Gait Issues

A healthy gait is a fluid, beautiful set of movements that do not stress the body. The even heel strike of each foot, followed by even transference of the load up through the knees, hips and core. Authentic Body Therapy treats walking gait issues through a gait analysis.

When someone is having pain in their feet, knees or hips our massage therapists pay attention to their gait for clues that can help pacify their pain. We want to know, how is the leg out of alignment? We want to see if the foot pronates and supinates (possible plantar fasciitis or flat feet)? Is the leg being misguided by the hip flexors or hip rotators? The powerful hamstrings usually amplify any problematic movements.

To encourage the gait back to a fluid graceful stride, we calm the hamstrings, release the impinged areas and finish by balancing the inside/outside fascia of each leg. Using this method, after two to four sessions a fluid gait is usually anchored into the body.

Advanced Massage Therapy for Golfers

Advanced Massage Therapy for Golfers

Authentic Body Therapy is TPI Certified, Offering Advanced Massage Therapy for Golfers

At Authentic Body Therapy, we seek to gain knowledge and expertise in the field through continued education on techniques of meditation instruction, health coaching, personal training and our own experiences as athletes. To further our knowledge, Brandon Jellison, Owner and President of Authentic Body Therapy, completed the Titelist Performance Institute (TPI) Certification in December 2015.

We are proud to offer advanced massage therapy for golfers through the use of the Body-Swing Connection to increase performance and reduce risk of injury.

What is the TPI Certification? An evidence-based educational pathway designed to teach professionals how to increase player performance through a deep understanding of how the body functions during the golf swing. Read more at http://www.mytpi.com/certification.

Functional Movement Screening

Functional Movement Screening

The Functional Movement Screening identifies the weak link in a movement pattern, allowing more consistent and efficient care, to improve performance and decrease risk of injury.