Hypermobility my pose long term health risks

If a client is hypermobile, it means he or she has a greater-than-normal range of joint movement, thought to be due to lax connective tissue. While flexibility is usually deemed a positive physical attribute enjoyed by a lucky few, many Pilates instructors don’t realize that hypermobility is more common than one might think and can be a root cause of chronic pain and postural issues. In fact, hypermobility can actually create symptoms of stiffness and tension and make sufferers vulnerable to a wide variety of physical issues and injuries, from tendonitis to damaged ligaments, pelvic floor problems and sacroiliac joint instability (particularly during pregnancy).

Being hypermobile—in one or more joints—does not necessarily lead to negative symptoms. When it does cause physical problems, however, it may be diagnosed as joint hypermobility syndrome (or, in extreme cases, identified as a rare, genetic connective-tissue disorder such as Ehlers-Danlos syndrome).

While formal data is lacking, experts believe hypermobility is far more prevalent in the general population than people realize and is under-recognized and misdiagnosed. The condition occurs in females much more often than males and tends to diminish with age. Signs to look for include hyperextended knees and/or elbows, extreme hip rotation, extreme plantar flexion of the feet, winged shoulder blades, supinated or pronated feet and a hyperflexible lumbar spine.

Ironically, some hypermobile clients may not present as particularly flexible and may complain of stiffness and tightness, says Rebekah Rotstein, a New York City–based Pilates instructor who has struggled with her own hypermobility issues. That's because their muscles have to work overtime to stabilize and support the joints, and not in an efficient way, so they may go into a hypertonic state. “The key is to release the muscles that are gripping, while training others to kick in for support,” Rotstein explains.

Here are some tips on training the hypermobile client:

• Lay off the stretching. A hypermobile student may constantly feel the need to stretch, but years of overstretching already-lax ligaments may mean muscles are actually lengthened to the max, like a stretched rubber band, says Marcy Schafler of Mind Over Movement, a Madison, New Jersey–based Pilates studio and teacher-training facility.
• Do an initial assessment. Assessing a client's posture and movement can offer telltale signs of hypermobility, says Lesley Powell, owner of Movements Afoot, a New York City-based Pilates and wellness studio. “Standing on one leg highlights compensations,” she explains. “[Hypermobile clients] may have trouble balancing, or their hips will move, or they'll tuck.” Other signs of hypermobility include difficulty holding neutral pelvis and lack of pelvic-floor control, according to Schafler. “You'll see a lot of bearing down with no oppositional force of the abdominals.”
• Stick with closed-chain exercises. Foundational work on the Pilates cadillac and reformer gives “tremendous feedback” thanks to the closed-chain elements involved, says Powell. This is important for hypermobile clients, who typically lack good proprioception. Quadruped exercises are similarly beneficial, adds Rotstein. “These get the transverse abdominals to work against gravity and the shoulder to work synergistically with the core, so hypermobile clients feel the connection,” she says.
• Encourage breathing work. Hypermobile clients may generally have challenges with pelvic stabilization and deep core support. Both issues are greatly assisted by better breathing, says Schafler. “A proper diaphragmatic breath [keeps these clients] from bearing down and helps the diaphragm, abdominals and pelvic floor begin to work together.”
• Help clients stay positive. Emotional frustration is common with hypermobile clients, who may have a hard time staying stable or even feeling that muscle work is happening, says Rotstein. “It's important to help hypermobile clients have a positive movement experience, so they don't leave feeling like they can't do anything right,” she explains.

Need to let your hair down or a night? Looking to get out and enjoy little pampering and gossip? Your're in luck, TAB Massage and Fitness is holding their first ever Massage, Manicures and Martinis event where women can let loose for a night of relxation and fun! Indulge yourself in the luxuries of a massage, facials and manicures to kick your Mothers Day weekend off right! So, we are cordially inviting you to reserve your spot at the first ever Massage, Manicures and Martinis event. For only $40, your reservation provides 2 martini vouchers and 4 service vouchers to be used on:

• 2 Delicious Martinis
• 20 Minute Relaxing Massage
• Gorgeous Manicure
• Spectacular Anti-aging mini Facial
• Rejuvinating ItWorks Bodywrap
• Scrumptious catering provided by Paisano's Pizzaria

Details:

• Who: Calling all moms!
• When: Friday, May 11th, 2012 from 6:00pm to 9:00pm
• Where: TAB Massage and Fitness - 4336 E. Grand River, Howell, MI
• Why: We figured moms deserved a night of relxation

Don't miss your chance to be part of something special. Space is limited and reservations are filling up fast! Please submit your RSVP to reserve your spot today or call us at (810) 844-1283. Space is limited to 20 attendees in order to ensure exceptional client experiences.

Check out the GPS from Matthew Ronan via Strava.com

Have you been looking to get a massage? Been waiting for the right time? Well don't wait any longer, we have last minute massage deals at TAB Massage and Fitness for today and tomorrow only!!! Stop in, call 810-844-1283 or visit our online scheduling to book your appointment today! Hurry we only have limited availability on the following amaing deals:

• 60-minute Therapeutic Massage - ONLY $49
• 60-minute Sport/Deep Tissue - ONLY $59
• 90-minnute Therapeutic Massage - ONLY $79
• 90-minute Sport/Deep Tissue - ONLY $89

Use coupon code EASTER when checking out! Hurry.... these appointments are filling up fast!

Long overdue, TAB Massage and Fitness has made online appointment requests available once again. Since our big move to our new location at 4336 E. Grand River and our new client management system, we had to temporarily disable online appointment requests. We are happy to announce they are available once again, you no longer have to wait for our office hours to schedule your critical appointments.

The new online appointment request system provides you the ability to browse and schedule available appointments times and services for a specific therapist or first available. It is our goal to provide you the best possible customer service in Livingston County, online appointment requests get us one step closer.

The service walks you through the process and provides you on screen confirmation when a successful request has been submitted. Upon approval of the requested appointment, you will receive a confirmation email letting you know we have accepted your appointment.

New functionality doesn't come without its hiccups however. We are working closely with the vendor to implement some new and basic features such as email confirmations of successful submissions in addition to the onscreen confirmation. This will help us better manage the requests that come in after office hours.

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Our muscles are inherently elastic. By making us of this elasticity and neuromuscular reflexes, we can increase the speed and power of our steps, jumps, kicks, and throws. An athlete that is trying to maximize their performance could benefit by adding some simple plyometric exercises to their workout routine.

Most plyometric exercises involve a stretch / recoil phase in which the muscles are “cocked” and ready for action. Examples of this are bending our knees before we jump or pulling our arm back before we throw. This lengthens our muscles and stores energy in them like a recoiled spring or a stretched rubber band. The goal of plyomteric training is to maximize the efficiency of this process so the maximum amount of energy is converted in the least amount of time. And like of all of our other training, this comes about through repetitions.

When you start a plyometric routine, make sure that you use footwear that provides proper ankle, arch and lateral support. Be careful - These exercises can cause a lot of stress on our body, and without proper precautions and rest, injury could result. Another consideration is the surface used for training. A grassy surface would be best, but make sure to avoid surfaces that are too hard (concrete, pavement,,,) and also avoid those that are too soft (sand, exercise mats,,,). Hard surfaces are unforgiving and translate a lot of force onto our joints. Soft surfaces will absorb much of the energy of our lengthened muscles and reduce the power of our exercises.

Depending on your physical condition, strength , and training program, you should limit your plyometrics workouts to 1-2 per week. These workouts can lead to overuse injuries if proper rest periods are skipped. Also, make sure to match the repetitions with the intensity. For example, vertical jumps / landings are higher stress than horizontal jumps / landings and should be lower in repetitions. And one-legged jumps should have a lot fewer repetitions than 2-legged jumps for the same reason.

Examples of Plyomteric Exercises

• Squat Jumps (Low Intensity): Starting from the squat position, jump upwards to maximum height. Land back in the squat position and immediately start the next jump (repetition). Place your hands behind your head for each jump.
• Split Squat Jumps (Low Intensity): Starting from the lunge position, jump up using the calf muscle of your rear leg. Land in the same position (lunge) and immediately go into your next jump. After repetitions are complete, switch legs and repeat for other leg.
• Double Leg Tucks (Medium Intensity): Standing on a level surface, explosively jump straight up and pull your knees into your chest, quickly grasping them in midair with your arms and releasing them (looks like a “cannonball”). Upon landing, immediately start into your next jump.
• Single Leg Jumps (High Intensity): Standing on one leg, jump upwards as high as possible using both your arms and legs to propel you. Land on the same leg and immediately go into your next jump. Switch legs at the end of your repetitions.

Plyometric exercises are fairly advanced and should only be added to your routine after you’ve built a solid based of strength training. The examples above are just a few of the many variations that you can do. Try lower intensity exercises at first and progress to medium and high intensity over the course of several weeks. A good “standard” exercise set could be 1-3 sets of 10 repetitions. And just like intensity, repetitions should be gradually increased over time. Be your own best judge! If it causes pain and long recovery times, decrease the intensity and repetitions or take a break from it all together. It’s not worth it, if it causes weeks of downtime in injuries.

Have you been looking for a heart rate monitor?!? Well look no further, TAB Massage and Fitness just became an official authorized Polar dealer. One of the most important things you can do when you are training is being aware of your heart rate. Whether you are an elite athlete or a weekend warrior, your heart rate plays an important factor in your performance.

Heart rate zones are critical in planning what type of workout or training session you are going to be performing. Here are some examples:

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Stop in or call (810) 844-1283 and ask about how you can get your hands on your very own Polar Heart Rate Monitor

TAB Massage Cycling is happy to release our new club jersey! Staying consistent with the new colors and redesigned logo, TAB Massage Cycling Club got a all new redesigned jersey. We worked with Jakroo Custom Jerseys to get the perfect design and layout.

We had a select few sponsors show interest in supporting our club: Livingston Muscle Products, Precision Stamping, J&B Associates and of course TAB Massage and Fitness. Our club is excited to sport our new digs for the upcoming 2012 season.

We would also like to extend an invitation to all of our friends, followers and clients to purchase one! You won't regret it at all. Jakroo is providing TAB Massage Cycling Club an awesome short sleeve jersey:

• Premium AIR-SURF 100% polyester moisture-wicking performance fabric keeps you dry and comfortable
• Form-fitting silhouette for improved performance
• Full length hidden front-zipper
• 3 Rear Cargo pockets & 1 Zippered Key Pocket
• Silicon Gripper Hem available on some models
• Reflective elements for low light visibility

If you are interested in getting your very own Team TAB Massage Cycling Club jersey contact us today!

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**Please note that featured products are a sponsored product highlight from our supplement distribution partner, Livingston Muscle Products. TAB Massage and Fitness does not endorse or provide all of the features products offered. It is our goal to provide our clients with the best supplement solutions on the market. Please consult a professional before starting any supplement plan.