By Elizabeth Towe As we focus on off-road training this month, it brings up images of beautiful single track trail, the early morning quiet, hearing only your footsteps and the rhythm of your breath. Your escape to the trails may be walking, running or on a mountain bike, but
By Elizabeth Towe We move along through our day, doing the things we do; sitting at our desk and computer, driving our car, lifting and holding children, gardening or task work that we use our dominant side. These are just a few things that can cause unilateral shifts in
By Elizabeth Towe You have signed up for an endurance relay race! A great adventure awaits. You are training to run, but are you planning what you will do between each leg of your relay? There will be sitting and riding in a van, and more riding and sitting.
By Elizabeth Towe We all have different objectives when we take our bikes out on the road. Some of us want to go longer, some of us want to go faster. The common thread with either objective is a strong core and efficient pedal stroke. We want to refine
By Elizabeth Towe Throughout the day, without noticing, we move in three planes of motion - front and back, side to side and rotation [sagittal, frontal and transverse]. We also combine these movement patterns for different tasks and movements. We need to be strong and stable through all three
By Elizabeth Towe This is an easy go-to exercise for upper body strengthening. It is multi-tasking and challenges core and hip stability. The main objective is creating strength and mobility with shoulders and arms while maintaining stable hips and torso on the stability ball. Exercise: Start in seated position
By Elizabeth Towe Objective: Let’s look at the lunge and the role of counter-rotation of the ribs (and thoracic spine) over the pelvis The lunge is a powerful stabilizer of the hip that has many variations. In this lunge we use the standing leg for strength and stabilization while
By Catherine Duncan Congratulations to all of you new moms for enduring sleepless nights, soothing fussy babies, changing diapers, and sometimes taking a shower! So you have managed to survive the first couple of weeks (or maybe months for some!), and you are ready to begin exercising again. But
By Elizabeth Towe In last month’s issue we talked about “finding your center” so that you could explore moving with more efficiency and stability. In order to move from your center, your core and hips need to be strong enough to hold your spine and pelvis stable. This month
By Elizabeth Towe In our path to be active, we continue to evaluate how to move more efficiently, thus reducing strain and pain. We often find ourselves running away from the overuse injuries of the day (plantar fasciitis, IT band pain, etc). In this issue Brian Beatty writes about
