|Uniting AEA’s IAFC with ATRI’s Symposium, the International Aquatic Fitness & Therapy Conference allows you to customize the week of training to suit your needs – therapy, fitness, or both. Here is a highlight of one of the fitness-focused sessions being offered at IAFTC 2023 in Orlando, Florida (April 30-May 5) with Author Ashley Bishop.|
|“Small daily improvements are the key to staggering long-term results.” – Unknown|
It’s the little things that count. Small steps & tiny habits over time can lead to some impressive achievements. The nature of our industry can be very physical, and it’s easy to lose sight of the importance of taking time to make sure our own well-being is set up for success.
In this 90-minute lab, we will review the importance of bringing balance to our bodies through stabilization and mobilization. We will kick off with a short lecture to review the desired outcomes and benefits of training specific areas of the body via resistance band and body weight exercises. We’ll wrap up the lecture with a deeper dive into how to bring some release and recovery to those same areas, discussing the power of our fascia and some best practices to keep it hydrated and mobile.
We will then transition into a mini master class where we will focus on strengthening those key areas of the body that can be overlooked but provide essential support to optimum function in our activities of daily living. We will target our backs, core, glutes, calves, and ankles by exploring some simple yet effective resistance band and body weight exercises.
After the stabilization portion of class, we will switch gears and discuss the value of self-myofascial release. We’ll treat the areas we just trained with some much-needed self-care and discuss how to create a quick 5-10 min “roll out” routine that can be implemented daily.
Why balls and bands?
As someone who travels a lot and has a packed schedule, cross-training and self-care need to be a simple and as straight forward as possible if I’m going to stick to it. Studies have shown that even the smallest “barrier”, like pulling out a piece of equipment from a drawer, can be enough to deter a person from completing the desired action. Rubberized bands work well for me as they take up very little room in my luggage and workout bags, they can be stored in easily accessible bins around my home and don’t require any “set up”.
Small balls are along the same train of thought. As much as I love a good foam roll, it’s going to take up too much space of my precious carry-on piece of luggage, and it doesn’t fit in my “ballet bag”. A small tennis, lacrosse or two “yoga tune up” balls in a mesh tote bag (my personal fave) can cover a lot of ground when it comes to rolling out the body. Not sure what I mean? Come swing by the session to find out!
Let’s Put it into Practice
Muscle: CalfStabilization Exercise: Calf Raises & Knee Bends in Plantar Flexion “Forced Arch Pliés”After completing 16 repetitions of traditional calf raises in vertical, anatomical position, one will plantar flex to the balls of their feet and perform slow and controlled bends of the knee while the heels remain slightly off the floor. The combination of these two exercises will help strengthen the calf muscles and challenge stability of the ankles.
Mobilization Movements: Lower Leg Roll OutWhile seated, extend the working leg out in front and place a small ball under the belly of the calf muscle. Start to roll the body “vertically” along the muscle (rolling the ball towards the ankle and up towards the knee). Once a “grumpy” spot is located, remain still and perform dorsi and plantar flexion of the ankle 3-7 times. Then start to roll the ball “horizontally” across the muscle (cross fiber), pausing and mobilizing around any tight or sticky spots.
Our bodies encounter stress daily, so it’s very valuable if we can carve out a few minutes a day to make sure we’re operating at the best level possible. A little bit of attention to strength and recovery can go a long way, and your body will thank you for it. I’m so excited to share my “Go To” stabilization and mobilization routines with everyone in Orlando.
|AUTHOR Ashley Bishop is one of AEA’s amazing IAFTC 2023 Presenters. Find out more about Ashley and the sessions she is offering here.|