Stand Up Paddle as a Postural Assessment Tool? Could it be?

I decided to post this from our other site - SUPtrainer since it is actually SO relevant to what we do – enjoy!

Last week I received a phone call from Russ who lives about 10 minutes from me on Lake Sherwood.  Russ bought a couple of training sessions at a fundraiser for the Boys and Girls’ Club of Conejo/ Las Virgenes.  We set up an appointment and I quickly learned that he was in to kayaking on the lake.  Since he was eager to strengthen his core to improve his back issues, and lives directly on a beautiful lake, the logical transition was to get him on a stand up paddle board.   So, my paddle bro Chris drove from Malibu out to Lake Sherwood and met us out on the lake for an early morning paddle. 

It was a chilly morning, down in the lower 40’s, and it took some time before we could feel out.  After about 40 minutes it warmed up and was quite enjoyable.   We explored all the little nooks and crannies of the lake, and saw where they were currently developing new lots along the coastline. 

Russ is interested in strengthening his core, and it was AMAZING how doing stand up paddle on a lake was a strong assessment tool for me as a trainer.  He mentioned that the board would paddle straight when he had his paddle on the left side of the board, yet the board really moved left when his paddle was on the right side.  I spent a few moments observing his posture, paddle stroke, and assessed him from a few different angles – side, back, and front.  Long story short, he was so heavily favoring his strong leg (left), which caused his board to naturally lean on the left rail, constantly directing the board to the left even when paddling on the left side which should take him to the right. 

I am going to see Russ tomorrow where I will put him through a training regimen to help his muscle imbalances, improve his posture, strengthen his core, and improve his balance, all of which I presume will help decrease his low back pain.  With consistent work he will be able to drastically improve his situation and have lots of fun at the same time.  My plan is to make him work his legs independently of each other by doing one legged exercises on the Indo Board with the flow cushion, TRX exercises to strengthen his core and improve posture, and hopefully we can get him using the ball as his office chair while at work.  This is just a start, and I know that if Russ does these exercises, paddles on a regular basis, and continues to do his fantastic stretching routine which he has been doing religiously for quite a while, he will feel much better and be doing just about all he can do to keep moving forward in his health and fitness. 

 

Bye, Bye, BOOT!!! - Cari's Latest Achiles Tendon Update

Hey everyone!  I just wanted to give a quick update on my recovery.  It’s been 9 weeks since my Achilles repair surgery.  It finally seems like things are headed in the direction.  The wound on the back of my ankle is healing ahead of schedule.  What was once a whole in my leg is now just a sore and the wound doctor thinks it may be closed up in another 2 weeks.  The leg infection has been quite a setback, but at least good progress is being made in the healing department! 

As of last Wednesday, I was given permission to walk without the boot.  It felt great to test my Achilles for the first time.  The boot has become so beaten up that the metal bars are digging into my shin and the Velcro straps are hanging on by threads.  Unfortunately, I can’t let the boot go forever just yet.  Due to the open sore on the back of my ankle I cannot wear an athletic shoe.  That means I still have to work in the boot for a couple more weeks.  The ankle is too weak and vulnerable to be on my feet all day long in an unsupportive shoe (such as a sandal or shoe with an open back).  So I will continue to wear to the boot, but only in limited capacity.  I will be able to resume PT in 2 weeks and get a better feel for where I am at in my rehab. 

It feels great to be able to walk without an assistive devise.  While my ankle is stiff and my gait very altered, it is not as painful as I would have thought.  I am optimistic that things will heal quickly from this point on and I look forward to getting back on the bike and picking up my running shoes in another couple months.  Thanks for checking in and I will keep you posted if anything exciting happens!

TRX Interactive Anchoring Solutions

This is the beginning of an interactive set of videos I uploaded on You Tube that lead you through a series of locations you can hook up your TRX!  Now is the time to begin planning your Fitness New Year's Resolutions!  So start taking control of your fitness by getting a TRX and setting it up... anywhere!

Cari's Achilles Tendon Rupture Recovery Video Blog #4

Cari's video blog #4, 6 weeks post surgery for her Achilles Tendon Rupture. She has had some difficulty with her wound healing after she took a spill while using her crutches and split it open. Her walking boot rubs on the wound and that isn't helping at all.

Perfect Pushups Pike Press to Handstand

This is a pike press to handstand which I used to do daily in the gym while training for Gymnastics. I haven't done this in years, but recently I began practicing it and started out without being able to even do 1! Now I am up to 3, hoping to get back to doing 6.  I'm using the Perfect Pushups which are very unstable, simlar to doing handstands on the Rings, but not that unstable.  This is a great exercise that works everything!