CanToo swim team 2016/17. Thanks so much for having me down to the session tonight - as they say - rain hail or shine or maybe it should be rain gale or shine.
As promised here is the Swimming Australia Dry Exercise Program - which I think is top notch.
Following on from tonights workshop on mobility here are some take aways to refer to if you need to. Also please give us a call if you need any Remedial Massage Therapy Vouchers for your fundraising - we would love to be involved and help out anyway we can.
Absolutely any questions or concerns please feel free to make contact by email or throught the website or by phone. Once again thank you for supporting such a fabulous organisation and good luck with your upcoming event.
best regards, Chris
Wall Angel Assessment
Heels to the wall, butt to the wall, shoulders to the wall, head to the wall, arms up to 90 degrees hands out in front, elbows at 90 degrees, shoulders at 90 degrees - finally tuck your lower back in to get as close to the wall as possible - can you get it to touch? Now whilst doing your best here - externally rotate your shoulder and attempt to get your forearm / wrist to the wall. If you can't and your lower back is right against the wall - you probably have a restriction in external rotation of your shoulder. If you can - but your lower back is way off the wall - you may have some spinal mobility issues - most likely in the thoracic spine between your shoulder blades.
Foam Roller Angel Stretch
If you have a 90cm foam roller available - dust it off! Sit down on the end and lay down vertically along it until the vertex of your head is resting on the other end. From here point your arms directly to the sky. At shoulder height bring your arms directly down with elbows bent until your elbow is down by your side - at nipple height and down to the floor if you can comfortably achieve this. From here allow your hands to drop down above your shoulder height above your head. Rest here and breathe and relax and let your arms just hang to wherever they comfortably sit. Start with 1 - 2 minutes of this until you move to another stretch. Slowly progress over a few weeks to add 1 minute upto at least 10 to 15 minutes.
Thoracic extension stretch
If we discovered a spinal mobility issue or a spinal curvature challenge then flip the roller around and lay back as seen below. Do not do this stretch for more than a few minutes at a time.