Optimize your training and rehabilitation through purposeful movements

Maybe you’ve heard about this concept as “Dynamic Neuromuscular Stabilization” (DNS). The basis of DNS is on developmental kinesiology; early in childhood your movement patterns are automatic and predictable and are formed as your nervous system matures.

This article will show you how we can take advantage of the pre-programmed postures we possess to improve your quality of movement patterns.

DNS is necessary to optimize the movement system for both pre-habilitation and rehabilitation of athletic injuries and performance. This is not achieved by having strong abdominals, spinal extensors, gluteals or any other musculature; rather, it’s accomplished through the precise coordination of these muscles and intra-abdominal pressure regulation by the central nervous system.

Supine 90/90 position (4.5 month old)

If we fail to activate our deep core muscles before movement, our body will compensate by typically overloading superficial muscle groups, this can cause excessive loading of spinal joints, discs, and muscles.

In this developmental kinesiology exercise, I’m focusing on maintaining control through my deep core muscles. The ball is used as a cue to make it easier to recruit your core muscles. The second example is a progression using a resistance band to challenge your core even further.

High oblique sitting (7.5 month old)

Oblique sitting occurs when the shoulder joint is strong enough to support this position, this occurs to children who are 7.5 months of age.

In this video, I demonstrate a high oblique sitting followed by its progression. This exercise will improve scapular stability, core strength, hip abduction, and work on your hip external rotation mobility.

Supine to low oblique sit

In this exercise you will work your shoulder stability, hip abduction, and core strength. Make sure you’re keeping your chin tucked to help improve your cervical spine stability!

Once you achieve low oblique sitting, you can try the following variations:

In this video I’m reaching out with my arms and continue to reach further and further away from me. To challenge your core, hips, and shoulders even more, lift the leg up and continue to reach as far as you can.

Bear crawl (14 month old)

The bear crawl corresponds to a 14-month-old child.

A key prerequisite to lifting heavy in a safe and effective style, as well as helping you excel in your sport, is having great core stability. Core stability is your ability to control your torso to prevent excessive movement of your spine.

In the first part of the video, I begin with 4 points of contact (both hands and feet). I then progress to 3 points of contact by elevating 1 hand or 1 leg. Once you feel comfortable with this, you can progress into a 2-point contact bear crawl. Hold this position isometrically first and once you have that under control you can begin to crawl. The main thing you want to consider is to maintain a neutral spine, try and resist rotation, flexion and extension.

Conclusion

These exercises will help strengthen and optimize your movement patterns through purposeful movement. If you feel limited while doing any of these exercises, don’t be too worried, the exercise is just demonstrating the weak link in the kinetic chain.

If you want a more comprehensive approach to improve your movement patterns, get rid of pain, prevent injury, and optimize athletic performance, come see one of our Registered Kinesiologists!

Written by: Franco Floris, Registered Kinesiologist

References:

Sports Physiotherapy

We bring our health, high performance knowledge & experience and personalize it to your needs when recovering from a sports injury.

What is a Sport Physiotherapist?


A Sport Physiotherapist has a background in orthopaedics and has skills like advanced athletic taping, emergency first response, return to play protocols, assessment of protective equipment and footwear, in addition to manual therapy and exercise rehabilitation.  Sport Physiotherapists also have a thorough understanding of the signs and symptoms of concussion and post concussion syndrome, and are educated in up-to-date research in return to play or return to life protocols following a head injury, thus reducing risk of further injury.  The use of athletic taping can be applied not only court or field side, but additionally in the clinical setting.  A sprained ankle, whether occurring on the soccer pitch or while walking the dog, will feel better after treatment with supportive athletic taping!  The training for a Sport Physiotherapist involves over 1600 hours of on-field or on-court medical care in a variety of sports.


How is a Sport Physiotherapist regulated?

Sport Physiotherapy Canada (SPC) – a Division of the Canadian Physiotherapy Association – oversees and regulates the education and on-field experience of a Sport Physiotherapist.  The education system of SPC allows the graduate physiotherapist to gain experience and education through a variety of specialized courses. Through a mentorship program with current Sport Diploma holders, graduate physiotherapists gain valuable on-field experience.  The Sport Physiotherapist Diploma holder is qualified to work with Canada’s High Performance athletes in all International settings including daily training and competitions such as world championships and the Olympic Games, while the Certificate holder is qualified to work at the National level with High Performance athletes. 

Common Sports Injuries we can treat

Some of the most common sports injuries include ankle sprains, muscle strains, shin splints, tennis or golfer’s elbow, knee and shoulder injuries.  If you or someone you know is injured, schedule an evaluation with one of our team today.

Book today at acesportsclinic.com

MAT LIVE Functional Assessment, Treatment and Training Course

Toronto – September 15-16, 2018
 
Ace Sports Clinic is pleased to announce we are hosting a Professional Development Course on the weekend of September 15- 16, 2018 in Toronto.
 
The course is the MAT LIVE Functional Assessment, Treatment and Training course by MAT (Movement Assessment Technologies).
 
The course is designed especially for Health and Movement Professionals (Physio / Osteo / Chiro / Trainers / RMTs) who want to help more patients and clients with enhanced decision making and move beyond the traditional testing and rehab protocols, by collecting reliable, objective data using an evidence-based test and assessment tool, the MAT (Movement Assessment Tool). 
 
Learn why over 3,500 other professionals in 30+ countries are using the MAT with their patients and clients around the world.  This will be the first time the MAT LIVE course has been presented in Canada. 
 
Sign up today, as spots are limited.  Facebook at 
 
You can find out a bit more about the course by visiting their course website https://courses.matassessment.com/p/MATLIVE
There is a free online module that you can sign up to and watch to get a feeling about what the course is like.

Are you ready for Golf season?

Ace Sports Clinic presents an interactive evening event where we will show you how to prepare your body, prevent injury and maximize your golf performance.  You will learn about the best mobilization and stretching exercises to take your game to the next level.  You will walk away with an understanding of optimal golf bio-mechanics and the best exercises to prevent pain.
Time & Date:  Tuesday June 13th 6.30 – 8pm
Price: $55 per person  Presented by: Victoria Chambers
Location: Ace Sports Clinic, 1 St Clair Ave W, Suite 302, Toronto, ON M4V 1K6
Important information: This golf event will be limited to the first 15 participants to register
To book your spot in Toronto, please call Ace Sports Clinic on (416) 792 4223.