Sunday 31 January 2016

The Banana Thief

So I am all for sharing and giving to others, however if someone takes one of my precious bananas from the fruit bowl without my permission then I am going to go mad!
Today did not start well…. My boyfriend’s brother was visiting and (I was warned by my partner) he likes to think he owns everything. In the past he has claimed the use of our protein, eggs, clothing (my boyfriends I am happy to say), my peanut butter (this was almost as bad) and the last of my bananas. So this morning when I woke up to the fire alarm going off, I knew this brother was  in the kitchen making toast (via the oven may I add  - we have a toaster!!) and was soon to use one of my last and precious bananas. If I do not have at least two bananas a day the world is going to end! Yes I do spend a good portion of my wages on bunches of bananas but it could be a lot worse! So what do you do when your partner’s brother nick things? It’s pretty hard to say anything, especially when you hate confrontation like I do. In the past when he has done this and he has asked if there is anything I need from the shops, I have tried to make it obvious and ask for a bunch of bananas. Unfortunately, I never got these… This morning I was down from 4-2 bananas!!!! The shops close at 4, am I going to make it there with everything else I have to do!? Luckily today I was still able to enjoy my addiction with a bowl of beautifully made porridge by moi. However, I am terribly frustrated and so glad that I shall soon be moving away from incidents of this nature. I am plotting revenge and shall be locking away any future bananas I buy… Wish me luck!
-E
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Monday 18 January 2016

New In H&M


When I got an email through from H&M featuring a gorgeous new bright neon active wear bra and matching leggings I couldn’t help but go online and check it out. Shortly after I made the purchase…well it wasn’t more Nike kit so it was ok right?

The delivery was quick, and when I got it through I was delighted that the small in both items fit perfectly. In H&M my sizing can be all over the place and so I was sceptical that these items in a Small would fit, however I was happy to be proved wrong.

The garments are a gorgeous stretch material and so colourful that I can’t fault them. The bra is really supportive and I love the feature of a  high neck, which keeps me all tucked away when exercising in the gym, unlike other sports bras I own  (I’m not one to have a cleavage on show as I don’t find it attractive). The bra is designed using different colour lycra and mesh making cool and comfortable to wear. The leggings are just as great, especially as they are long enough in the leg for a 5ft 11 girl! Plus, the back of the leggings aren’t see-through - Winner! A perfect pair of leggings for leg day!

You can’t really fault the outfit at £14.99 a piece! For those feeling the pinch after the Christmas period, I would recommend heading to H&M to make sure you’re kitted out for a New Year of PBs!

I’m not a great fan of the other H&M active wear due to the dull patterning and I wish they did more funky stuff like this, so fingers crossed for future lines!

Here are some snaps of me wearing the items in 1°C conditions.

-E














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Wednesday 13 January 2016

The Stretch Shortening Cycle


In a previous post ‘Jump Height and the Dancer’ (http://performance-sports-therapy.blogspot.co.uk/2015/10/jump-height-and-dancer.html) I wrote about the use of plyometric training to enhance performance, prevent injury and rehabilitate athletes. Following on from this post, I am going to give you a little background information into the physiology behind it all.

I’m not one for writing massively long posts, and I know dancers aren’t one for reading them either. So here is a quick read on the stretch shortening cycle, what it is, and how it works.


source: Pinterest




The Stretch Shortening Cycle (SSC) is the body’s natural way to stretch, and so store energy. The benefit of this cycle comes by using it, in addition to your body’s own muscular strength. So, the more muscle, the bigger the stretch and the more elastic energy that can be stored.

Let’s take a look at how this works…

source: Google Images


The stretch shortening cycle involves two phases of muscular contraction

1.Eccentric phase – muscle lengthening under tension
2.Concentric phase – muscle shortening

The pre-stretch of the muscle causes it to be eccentrically lengthened. With this, tension is built in the muscle – similar to a rubber band when stretched. The longer the time the pre-stretch is held, the less tension is stored in the muscle. The shorter period of time for the pre-stretch, the larger the amount of tension.

This stored energy helps increase the strength of the following contraction.

The faster the muscle is stretched eccentrically, the greater the force will be on the following concentric contraction. For example, a quick plié into a Pas de Chat creates the tension necessary to create height off the floor.

Have a go yourself –

1. Take a rubber band or hairband and hold the band stretched for 5 seconds then release. Notice the small distance the band has travelled. Now, in one movement take the second band, pull back and release. You will note that this band travels a lot further. This is because the second band has not lost tension in the period it is held in, therefore it has a larger amount of tension.
2. The same principle applies when looking at a squat jump (SJ) in comparison to a countermovement jump (CMJ). Sit in a Squat jump and hold this squat position for 5 seconds. After 5 seconds, release and jump.

Next, perform a quick countermovement jump. You will notice
that when you performed a CMJ your jump height was greater.



I hope this brief article helps you to understand how the stretch shortening cycle works and how this can be applied to plyometric training which I shall look at in more detail in a future post.


-E
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Friday 8 January 2016

Squats and the Dancer



What is a squat?

A squat is a major lift. One which should be performed within any strength and power training programmes. This movement is a compound exercise. This means that the lift encompasses all the joints and coordinated actions of several muscle groups.

There are 3 main variations of a squat. These are – the front squat, the back squat and the overhead squat. For the dancer each movement is beneficial to achieve full conditioning at every neuromuscular and joint complexes.



Here is an example of a back squat.

Why Squat?

There are numerous reasons to squat as a dancer. Here are the reasons why you should start today-
Strength gain – strength, the ability of muscle to exert a force against a given load. When you are carrying the weight of the bar overhead, on the back or the front your muscles generate a force against gravity to control the bar down and then back up. By increasing the weight of your squat over a period of time you increase the strength of your muscles.

Burn fat – moving requires energy, muscles burn this energy to control and lift when squatting. Squats use more energy than other major lifts because they work more muscles, with heavier weights. By increasing the weights of your squats, your metabolism will be boosted. This is because, an increase in muscle needs energy, therefore a burning of fat and you gain a larger appetite.

Strengthen bones – the compression of the weight under the bar adapts your bones to become denser. For the female dancer this is particularly beneficial as it reduces the risk of osteoporosis and so reduces injury.
Strengthen joints – squatting strengthens the muscles surrounding the joints, creating support for these and so helping prevent injury. However, it is key to perform proper squat form in order to strengthen your joints rather than stressing them.

Increase balance – your proprioception and coordination is improved through correct squatting (free weights). This allows you to increase learning of new motor skills within sport and everyday life. For example, when learning a new dance routine, you will be better conditioned to pick up the routine with correct muscle recruitment, as well as holding an arabesque for longer.

Increase explosiveness – a squat increases explosiveness for sport through increasing muscular power. This prevents you becoming slow in movements and make them faster. The more work you can do in a given time, the greater the power you have.

Build endurance – through building strength in your legs you increase the period of time you can work. For instance, if you are performing multiple allegro within a performance, you will jump higher and longer with less effort. It also allows you to work for longer periods of concentrated work.

Increase fitness – when you squat you stress one particular muscle…the heart. As you strengthen the muscles in the legs, trunk, back etc, you also strengthen your heart. By doing this, exercise puts less and less strain on your heart, your heart rate decreases, you don’t become as out of breath and your blood pressure lowers. This increases your cardiovascular fitness.

Build muscle – as a compound exercise you are working a lot of muscles to balance and move. The more weight you have piled on, the larger the muscles become.



How do you perform a back squat?

Place the bar in the squat rack at a level slightly below shoulder height.

Settle the bar across the base of your neck with the bar resting on top of the trapezius and deltoids. Ensure you are positioned in the centre of the bar prior to movement.

Hold the bar in an overhand grip, with hands evenly spaced and elbows bent at 90 degrees.

From this position take the weight of the bar, stand straight and take a few steps back.

Fix your eyes on a point in front of you, slightly above eye level and keep your eyes fixed here throughout the lift.

Pull the shoulder blades back (Imagine holding a pen between the shoulder blades). Push your chest up and out.

Feet should be flat on the floor and roughly shoulder width apart (although dependant on the individual). Toes may be pointed slightly outwards, however some may find it more comfortable facing forwards.

Before beginning the lift take a deep breath in. hold this until the final stage of the lift. By doing this you aid stability at the trunk by increasing intra-abdominal pressure.

You should tighten the glutes and lower back then begin the movement by flexing the hips and knees simultaneously. The trunk should be kept upright throughout the lift, with the back in a neutral position.

The knees should move in the same direction as the toes. Do not allow your knees to drop in towards each other. This is a weak position and so puts you at risk of injury.

Continue the downward movement until the thighs are past parallel with the floor i.e. the knees are past 90 degrees. Go as low as possible while maintaining the correct technique.

The ascent of the lift should be led by the chest, with the torso kept upright. Hips and knees are extended through a powerful drive from the legs.

At the top of the lift reaching a standing position exhale.





The starting position of the lift



Sitting back, as if onto a chair, while keeping a neutral spine. 
  

Continuing the downwards phase of a squat

The bottom position of a squat
  

Avoid squatting in a plié position to ensure correction of muscle imbalances



Do not allow your knees to fall into a Valgus position. If this occurs, lower the weight and concentrate on form. Strengthening the glutes will also prevent this from happening.


Why squat out of second position?

Proper squat form is key to prevent back and knee pain. For dancers, this means squatting with feet in a more parallel position. By this I mean not in full second position. But why you ask? This is so that those muscles which become weaker when dancing in second position may become stronger, thus the imbalance is corrected which will help prevent injury. Please note that this is the same when performing plyometric exercises such as squat jumps etc. 


I hope that this article is of use to those unsure how and why to squat! If you have any questions please comment below!

- E



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Friday 1 January 2016

Ballet Inspired Photo Shoot

Towards the end of November I was lucky to once again work with the wonderful Chris Rennison-Rea. This time the shoot had more of a ballet theme, along with a few other ideas we fancied trying.
The location of the shoot was the Yoga Station in Whitely Bay Metro station. It was perfect for the shoots theme due to its beautiful wooden floors and vast space. In total we spent around 4 hours setting up, shooting, changing outfits and making sure the lighting was perfect.
I’m not sure which shoot with Chris I have preferred as each had a different feel. The photos from each are completely different and each were equally fun to do. In 2016 I shall be working with Chris again in the city of Newcastle and I can’t wait to see the results of those.
 
Take a look at the photos below and see what you think.
 
 
 
 
 
  
 
 
 
 
 
 
 
 

 
To find out more about Chris’ work take a look at this link http://www.rennisonraephotography.com/home.html.
 
To take a look at the photos of the other shoot click here - http://performance-sports-therapy.blogspot.co.uk/2015/10/first-shoot.html
 
 
- ellieee x
 
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