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COTSWOLD Fitness


Exercise Exposed By Lottie Keble


To most, exercise has become synonymous with a physical act of exertion; working up a sweat, feeling breathless, putting in effort to gain maximum results.


EXERCISING can do a lot more than raise the heart rate and get us fit, it has the rather uncomfortable ability of revealing our sedentary secrets. Poor form, and burning muscles expose the bad habits we may have felt were not an issue which in fact, can cause long term health problems. Thus linking the muscular ache to its perpetrator is of the utmost importance to assist recovery. One of the most common


weakness I stumble across in the course of teaching Reformer and Power Pilates derives from the simple act of staying seated for long periods. Such a ubiquitous act, seemingly so innocent, over time can result in extremely tight hip flexors which due to their location puts considerable strain on the lower back and can cause muscle imbalances. Simply, when one is dedicated to the practice of seating, the hips are effectively locked in flexion. Any activity practiced long enough will leave not only an imprint but a consequence. In this instance, hip flexors shorten becoming over dominant. Furthermore, muscles are not


independent entities, rather like our modern rail network they are inextricably linked; if one route has issues so will every other route in the surrounding locality. For the muscles this equates to weak, elongated hamstrings and under


active glutes; the result, to continue to use the transport conceit - a far from smooth journey. This in turn causes signal problems further down the line and so those perfect squats you thought you were executing could in fact be a mere mockery, rendering you unable to hit the right muscles in many of your lower body exercises. To reverse the sitting effect,


firstly stand up more, secondly, take regular walking breaks and thirdly, and most importantly, stretch. On the reformer one of the best moves for loosening the hip flexors is the front splits -which not only sounds immensely impressive, conjuring images of gymnastic feats whilst in reality being achievable for any level of fitness - but, also allows a dynamic stretch, as the carriage can be pushed further back or forward to increase or decrease stretch intensity as desired. A kneeling lunge, kneeling on the floor with one leg in front and leaning the body forward also targets the redeeming stretch from seated sin. The second weakness making


itself apparent manifests in the wrists. Made up of lots of small bones, which offer dexterity and range of movement, unless used to typing (in itself a potential minefield of misery should repetitive strain occur) can be a rather under-utilised source. Weight bearing exercises can be painful and grip compromised. To strengthen the wrist flexors and extensors the use of lightly weighted balls can be a salient addition to any workout. Light catching of the ball with the arm outstretched is a perfect example of a simple strengthening exercise. Exercise exposes evasiveness


about the negative effects of our modern world on the body. Act upon it and it is reversible, continue to prevaricate and look forward to a far from satisfactory workout.


For more information, contact Lottie Keble on 07771587053<tel:07771587053 or email llkeble@hotmail.com.


52 COTSWOLDESSENCE | September - November 2013


www.cotswoldessence.co.uk


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