Tag Archives: crunches

Mel Collie | Abdominal Strength – How Is Yours?

Mel Collie | Abdominal Strength – How Is Yours?

As part of being a pattern detective, I’ve been practicing abdominal reaction , abdominal strength.

The tests – theres 5 of them I have practiced – test the deep transversus abs and the more superficial rectus abs (the 6 pack!) as well as 3 other pattern tests.

Even someone with a 6 pack can have abs that don’t meet the core test protocol, which is fascinating right?

We are so conditioned to work on core strength yet we seem to be missing it completely.

Instead, our brain compensates and uses other stuff to get its stabilisation – the neck is a good one, as is the jaw.

Get your core assessed if you find you have neck tightness, back pain or even knee pain.

Assessment by a NKT specialist is kind of like a shortcut to delving into your body without being sliced open to reveal the workings , your patterns, of movement.

Injuries, scar tissue, compensations – can equal pain, dysfunction in the system, and it may not be as text book as it makes out to be. There are many pattern compensations, a pattern detective tests, assesses and gives homework for the findings from your unique body and its story. What works for you may not work for another.

So next time in your core workout session,, remember, ribs to hips if yours are flexible enough to allow this movement.

Lie on your back, bend the knees, feet on the floor, place a small towel under your lower ribs, keep the lower ribs into the towel so it cant be pulled away as you take the arms up to the ceiling and overhead, maintain the towel and rib connection.

Increasing core stability for your shoulder mobility is priceless. It decreases tension in your lower back and increases shoulder mobility and core stability.

When you try to reach for stuff on the top shelf you can do it by using your thoracic extension, not your lower back.

More functional than doing 100’s of sit ups for a better body for the future of your movement quality…

if thats what you are investing in…

Mel Collie

www.melcollie.com

Pattern Detective in Training in Snowdonia

Find a therapist here: http://neurokinetictherapy.com

 

Mel Collie | 2 Reasons to Stop doing Crunches (and what to do instead)

Mel Collie | 2 Reasons to Stop doing Crunches (and what to do instead)

Ok, my last post was on adrenal fatigue…and one of the things that makes us tired is over training at the gym, usually because we’ve bought into the marketing idea that flat abs will make you happy, more desirable and sexy…

So, if you believe that to be true (it isn’t by the way) I would love to share some facts with you about crunches..

1. You can do loads of them , many about 22,000 of them, which burns a pound of fat, thats all. How long does it take to do that many crunches? You tell me…I can’t be bothered to even work it out. However, a point of your lovely fat contains 3,500 calories. Still doing crunches?

2. Ok..you’ve got a LOT of time on your hands. But, heres the thing, this is time you could spend doing other stuff that actually makes you happier which = improved self esteem, and when your self esteem bank account gets a boost, it tends to mean that the next time it gets a knock back, you won’t feel it as much because you’ve got some reserve in the bank account, hugely powerful stuff when you are worried about what other people think of you and your body.

3. Sit ups can give you neck ache and back ache, when done badly. I recently had a couple of friends staying for a couple of days and one of them had a baby recently, 3 years ago in fact. Her line alba hadn’t yet knitted back well (Google: diastis recti, it will tell you all you need to know) ¬†and she was doing a well intentioned Pilates class twice a week, but at a big brand name gym in a class with lots of people, it hadn’t really helped her out, she’s now considering surgery. . I spent 2 years going to similar classes in a gym. You won’t get individualised attention. It isn’t geared towards that. She wasn’t to know, not her fault at all. I know physics and chiropractors recommend Pilates, but also know that they have clients coming to them with pain from going to Pilates sessions at gyms because of the amount of people in each class who have certain things going on that a one size fits all class won’t be covering. Crunches will not help a post pregnancy belly at all, it will create more problems for the muscles and pelvic floor, find someone who has been on a specific course on the issues that need to be addressed. Check out Hypopressives, a brilliant way to get the body back to alignment

So what can you do instead if you are a lover of sit ups?

Theres so many exercises, my top favourite is to learn how to breathe from your lower belly first to reduce cortisol levels , which when elevated, sit in the belly tissue, so you can exercise harder for longer, but if you are stressed, and have a continual high stress lifestyle , you may just find that belly fat sits around you for a lot longer than you originally intended. Breathing and doing less, working out smarter, not harder, is the key, which means a change in mindset, and that isn’t easy.

It may be easy to accept it, realise it, but then to actually implement it and stick to it is the hardest bit. You need to check yourself every now and then, make sure you haven’t slipped back into old patterns.

Exercises that you can do instead of loads of crunches are (and remember , always, with each repetition, to be in the moment and fully focused , as when you do that, you are sending signals to your brain about alignment to help each rep be very effective. Reps done without focus, when the mind wanders to other things because you are bored, then your alignment suffers and your results will reduce. True story!) :

Side Planks

Push ups

Burpees

Mountain climbers

Handstands

Cartwheels and many variations of them

Kettlebell swings (or use a dumbell)

Jumps

Go for a walk everyday, get outside and breathe, get some sunlight on your skin and get some laughter and love in your life

That doesn’t mean, if you don’t have one right now, that you should look for the perfect partner, but look inside yourself for your own self acceptance, do the exercise that you love to do, not whats trendy or what others are doing, it might not work for you.

Find your own blueprint, then you may find that you choose what foods and what exercises make you feel awesome, you choose to nourish yourself, rather than beat yourself up.

Mel

x

Helping women be themselves and love who they are in her 1:1 studio in Llanberis, North Wales, UK. By appointment only.