Get Moving For Life Blog
Wellness | Lifestyle | Disability & Injury Management
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BOSU or Stability Ball: How to Choose When You Can Only Have One
Last week I was asked by a client "Should I get a BOSU or a Stability Ball for my home?" This was not an either or to me as they both have their advantages and disadvantages. When choosing between the two know is it for and what is their exercise/health history. It is also important need to know what your long and short term exercise goals are before choosing between the two pieces of small home gym equipment.
I put together a short list of things to consider when choosing between a BOSU and a Stability Ball.
BOSU: Both Sides Up Advantages - Versatility: As the name implies it can be used BOth Sides Up: dome side up or flat side.
- It can be used for balance, strength, core and cardiovascular exercise.
- It is easy to store.
 - You can stand on it.
- You can sit on it.
- It won't roll away from you.
- You can do advanced Plyometrics on it, landing softly while needing to maintain balance.
- Outstanding tool for developing joint proprioceptors and joint stability in the lower up and lower-body.
Disadvantages - Requires more skill and instruction to use have variety.
- Increased chances injuring your ankles, if your not careful with foot placement. Standing on the dome side places your feet in a similar position to what happens when people sprain their ankles. Also, calf strains can occur when stepping up down quickly and while not be aware of foot placement.
- Requires more balance skills and awareness to stand on the flat side.
- Needs more room surrounding it in case you do fall off.
- Cost though, though from Twist they come with a DVD and foot-pump.
- Difficult to substitute BOSU as a weight lifting bench.
Stability Ball: Physio-Ball, Balance Ball Advantages - Versatility: Strength, Seated Balance, Core, Kneeling Balance
- More common piece of equipment. There is more to it then just core.
- Light, easy to carry.
- BOSU Balast Ball - has sand to keep it from moving while
 adding resistance when moving it around with your arms. - Higher to from the ground, better for your spine when doing seated work.
- Lower cost than BOSU, but usually does not come with hand or foot-pump or DVD.
Disadvantages - The only easy way to do cardio with it is to pick up and do basic hi-low movements or use a step.
- It rolls around, difficult to store.
- More dangerous to do kneeling exercises or even stand on it.
- You need to find the right size (hips should be slightly above knees when sitting on it)
Contact Alfred or Sahba at northshore@lifemoves.ca if you want some lessons on how to use these to maximize the benefit and fun from your exercise program.
Labels: Ballast Ball, BOSU, Core, Home Gym, Stability Ball
Indvidualizing Yoga Practice to Relieve Neck and Back Pain
Last month I was challenged by a client to develop an active rehabilitation program that they could do at home as part of a regular Yoga practice. Finding a solution to this was important for me, the Kinesiologist and the client because doing so would mean adherence to the exercise rehabilitation program, therefore a greater chance of successful recovery from their soft-tissue injuries.
Communication, as within any Client-Kinesiologist relationship, was very important in achieving success. This client chose me mainly because I practice Yoga on a semi-regular basis and understand the basic principles, limitations and flow of Yoga within the context of soft-tissue rehabilitation.
While an excellent Yoga instructor will give participants modifications for their limitations, it is still very difficult to follow an individualized program in a class format. Our solution was for me to first teach the client the movements I wanted them to achieve and I also explained the principles of how to elongate and rebalance using the Stretch to Win method.
During each session they then demonstrated a series of poses that they thought would achieve our desired outcome. From there we developed an exercise/pose order that would flow while accomplishing our goal.
I find it rewarding to assist clients who are curious about movement, have the desire to get each movement correct, who want to learn more about their body and who diligently follow the instructions I give them. We discovered an excellent Yoga Anatomy book with illustrations showing which muscles are being strengthened and stretched during each pose. At home, the client researched and marked the poses they thought would be appropriate; during the next session we discussed the merits of each one.
By correcting each pose the client started to develop a deeper relationship with how to move properly to alleviate their back and neck pain. We succeed in reducing the intensity and frequency of their headaches, neck and mid-back pain because we ensured that we communicated clearly; the program also balanced the way they were psychologically motivated with their physiological rehabilitation needs.
Many people suffer with neck, upper-back and shoulder pain because of poor posture. Chronic tight chest, rolls the shoulder forward and up which also the head forward. There is a reflex that keeps us looking foward, so when the head-pokes forward we also get tightness just below the skull.
In our rehabilitations sessions we focused on the cause of their soft-tissue pain, rather than chasing the pain. Choose postures to open up the front of the body, bring collerbone back down and re-align the head over the shoulders. If, you sit a lot for work include stretches and postures to open the hip flexors.
Labels: active rehabilitation, fascial stretch therapy, flexibility, soft-tissue, stretch to win, stretching, whiplash, yoga
6 Ways to Stay Active Outside During Winter
Often during the winter many people become in-active or hibernate in the gym during the winter. From the mountains on the North Shore to the newly renovated skating rink in Robson Square and Richmond Oval Vancouver, to hiking on the trails, Vancouver offers many fantastic ways to keep moving while enjoying time with family and friends.  1. Cross Country Skiing is a full-body activity that combines aerobic endurance with muscular endurance. Choose from the low-impact more gentle classic technique or push yourself a little more by choosing to skate ski. Cypress Mountain has the lower-trails for beginners or make your way up to the top if you are more advanced and looking for more adventure. Enjoy a hot-chocolate or lunch at the rustic Hollyburn Lodge. (Yes, there are downhills!)
2. Snowshoeing: Explore Seymour, Grouse Mountain or Cypress Mountain on snowshoes. Get your heart pumping and legs stronger while working on your balance as you float across the snow. Go for a casual walk or join the Yeti Snowshoe Running Races (5km or 10km). Did you know the World Snowshoe Running Championships are coming in 2010?
3. Nordic Pole Walking: Easily head out your front-door with this low-impact activity and free activity. Using Nordic Poles gets your upper-body working, gives you more stability and raises your heart-rate. Add YakTraxs to your shoes for more grip on the ice and snow. Remember to point your poles behind you and into the ground to help propel you forward.
4. Ice Skating: As a young child in Saskatchewan I remember going ice skating on an outdoor rink sometime around Christmas with my parents. We can now do to this again in the refurbished GE ICE Plaza at Robson Square for Free it is open 9am to 9pm through the Olympics. Head to Richmond Oval and skate on the same ice that Olympians will use for Speed Skating. Skating is always good for a laugh and good memories.
5. Snowboarding:If you think Snowboarding is only for kids and teenagers think again. I know one 60 year old who took up snowboarding and had a great time his first time out. You don't have to be going through the half-pipe and turning tricks to enjoy yourself while working on your balance and co-ordination. Grouse will be open 24 hours during the Olympics and Seymour is honouring Cypress Mountain passes during this time.
6. Downhill Skiing: With several mountains available to us, downhill skiing seems to be a popular sport at any age. This one of the riskier winter sports, common injuries for downhill skiers are ACL, MCL, meniscus tears and even broken legs. Ski to your level and be aware of others around to avoid injuring yourself or someone else unintentionally. Downhill skiing is less aerobic than some of the other choices, but it certainly will help with hip, knee and core-strength. Keep your torso upright to limit stress on your lower-back. Cypress, Whistler, Blackcomb and Seymour are all great places to enjoy the glide of finding your edge.
Which to Choose? Find an activity that you enjoy, you find a little challenging and gives you a sense of accomplishment. Invest in a lesson at the beginning of the day; then take what you learned out on the snow for the rest of the time. If, you are trying a new activity there are lots of places to rent equipment either on the mountains or at outdoor shops such as MEC.
What to Wear? Even though Vancouver generally has mild winters remember to dress in layers and dress appropriately for the weather (it can be wet). Since, you are going to be moving and yes, sweating start with base layer of long-underwear that wicks away moisture and finish with outerwear that is light, wind-resistant, snow/water proof and breathable. We lose the most heat from our feet and head, so add a toque, gloves and warm socks to keep you completely warm. Have a set of dry clothes ready to change into when you finish, so you don't get cold.
What to Bring? One lesson a I learned from competing in Biathlon is to bring a water-bottle with you filled with you warm or hot water, by the time you are ready to drink it will be cool instead of frozen. Also, bring snacks such as trail-mix to keep you fueled.
Lastly when heading into the great outdoors go with a friend or at the very least let someone know where you are heading.
Labels: cross-country skiing, outdoor sports, skating, snowboarding, snowshoeing, winter
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