Wednesday, December 10, 2014

The 3 Easy

According to the CDC falls are the leading cause of both fatal and nonfatal injuries among older adults.  In 2012, the direct medical costs of falls reached $30 billion.  

As young children, infants progress through a developmental process progressing from Rolling, Rocking, Crawling, Kneeling, Squatting, then Standing.  Once on their feet, there are no limits.  However, through life, older adults lose all of those basic fundamental movement patterns.  This leads to a decrease in balance, coordination and reaction time.  They struggle with squatting, core strength and getting up and down off of the floor.  All resulting in an increased incidences of falls.  

At MVP Performance Training we look to enhances one's strengths, while addressing one's weaknesses.   The following, The 3 Easy, are simple exercises that will address one's lack of ability to squat, engage your core and get up and down off of the floor.

6 Point Rock

Many older adults, and kids for that matter, can't squat.  However, when you have them on all four's and rock their hips back to their heels, that's a pretty good looking squat pattern.  I stole this one from Dan John on my recent trip to Salt Lake City, UT.


Although this looks simple, it really isn't.  Try it!  You'll see.  Stay long.  Don't push with any part of your arms or legs.  Just use your eyes and core.  

Get Downs

With many of our young clients we will perform a Turkish Get Up.  However, in this case, we are working on getting down(Get Down) on the floor and then back up again.  Just as in any movement we will do fast what we do slow, but speed will mask inefficient movement.  We must slow things down and perfect each phase of the Get Down.  

Cycle through 5 repetitions of each drill.  You'll have to hit both sides on your Rolls and Get Downs.

Train at MVP Performance Training

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