Gliding

Keli Roberts demonstrating GlidingGraceful, Lengthening, Integrated, Defining Exercise.

Gliding, created by Mindy Mylrea is deceivingly simple offering moderate instability, it is the perfect tool to enhance knee, hip, core and shoulder stability. The gliding action improves balance, strength and muscular endurance, joint stability, coordination and grace. Gliding performed slowly, emphasizes precision, thus allowing the user to move with better postural control.

Mindy Mylrea  2004 Can Fit Pro Instructor of the Year, 1999 IDEA International Instructor of the Year, World Aerobic Champion and mother of three boys, 25 years teaching experience and star of countless videos. Always known for her creativity, high energy and imaginative teaching style, Mindy “wanted to create something that engaged your muscles through the full range of motion of every exercise. A new form of movement that made basic exercises easier to execute for the beginner, more engaging for the intermediate and challenging for the advanced.�

Benefits of Gliding

  • Improved functional strength
  • Enhanced balance
  • Increased proprioception and coordination
  • Muscle shaping
  • Multi-directional/multi-planar/multi-muscle
  • Flexibility is enhanced
  • Posture and core strength is improved
  • Fun!

 

Safety

When you stand on Gliding Discs you must place the ball of the foot on the disc and your heel on the floor. This way your heel can act as a brake and help you maintain control of speed and range of motion.

Maintaining control of the speed of the exercise helps you work your muscles throughout the range of motion. Purposeful motion builds beautiful muscles and lessens the likelihood of injury. Progressing gradually and using speed as the last variable is most appropriate. As a footnote, I have been teaching Gliding for over a year and have found it to be a very safe form of exercise.

General recommendations

  • Specific warm up
  • Large muscle groups to smaller muscle groups
  • Control Speed and ROM
  • Heels stay on the floor when standing on discs.
  • Focus on posture and alignment
  • Move gracefully

 

Gliding Dynamic Duo: Squat and Pushup

Warm up 5-7 minutes doing simple gliding exercises, squats, lunges with arm reaches, etc.

Recommendations:

  • Move slowly, gain control and focus on your posture.
  • Use the largest range of motion that you can control and is pain free.
  • For a 60 minute workout do 2 sets of each exercise as a super set, for example; Squat 12-16 reps, push ups 8-12 reps, repeat for two more sets.

1-Legged Squat

Lag leg side (works the lower body, glutes, quads, hamstrings as well as the adductors, abductors and core as stabilizers)

  • Stand on both discs with the ball of your foot in the center and heels on the floor.  Align your posture, eyes forward
  • Bend your right knee into a 1-legged squat while gliding the left leg directly to the side.  Sit your hips back and maintain your weight towards your heel. Alternate and repeat for repetitions

Pushups

Dynamic Gliding

Works the pectorals, deltoids, triceps and the core as a stabilizer.

  • Assume a push up position either on toes or knees with both hands on the discs with the discs touching and hands close together.
  • Slowly bend your elbows as you lower your chest towards the floor between your hands. As you lower, glide your hands out to the side slightly wider than your shoulders.
  • Push up to start position bringing the hands together in a smooth action simultaneously.

Foam Roller for Flexibility

Keli Roberts demonstrating a foam rollerTake the pain out of stretching and give yourself a massage at the same time! It’s difficult to stretch when your body is tight and your muscles are hurting. even getting into the position for the stretch is a challenge. With tight muscles, movement is inefficient and often painful.  Using the 12" long, 4" diameter Foam Roller, instructors will learn three dimensional creative body rolling techniques, stretches, and range of motion mobilization exercises. Learn how to improve posture and alignment, relieve muscle pain and tightness, and increase range of motion. The foam roller assists even the most inflexible, taking stretching from a task to a pleasure.

Benefits

  • Improves body positioning for stretches
  • Relaxes the muscles, a  myofacial release.
  • Auto massage effect
  • Decreases muscle pain
  • Good for warm up or sports preparation
  • Strengthens key core stabilizers
  • Improves balance
  • Simple and enjoyable

General Recommendations

  • Work on a padded mat or progress to a yoga mat rather than the floor, a little padding decreases the intensity of  myofacial release.
  • Experiment with different density of rollers, softer rollers makes the moves more tolerable, for certain muscle groups
  • Progress to using harder rollers, or even a tennis ball for certain body parts
  • Holding extremely sore spots can reduce the pain and relax the muscle
  • Work within your comfort zone, myofacial release can be uncomfortable, especially on areas like the IT band, the quadriceps or the glutes.
  • Stretch to the point of mild discomfort, maintaining good form, posture and alignment.
  • Wear fitted, comfortable clothing, nothing baggy, it gets tangled
  • Tie hair up to keep from rolling on it
  • Bare feet or sox
  • Relax and enjoy it! You’re about to give yourself a full body massage.

Technique Specifics

  • Roll in and out of your stretches smoothly for a deep massaging effect
  • Use different angels for different muscle groups think of fiber orientation and whether you go along the muscle or across it.
  1. Horizontal
  2. Vertical
  3. Diagonal

Length of rolling action

  1. Long sweeping rolling, best for warm ups and general auto massage
  2. Short concentrated, best for painful spots, "knots" for specific muscle relaxation. Can be quick or slow.
    • Move slowly, with connected precision for deep relaxation
    • For some exercises doing short swift rolls will be effective at relaxing the muscle
    • Varying the length of the levers can increase or decrease the amount of intensity of many rolling exercises
    • Stabilize with your core muscles to maintain neutral spine throughout many of the exercises.
    • Breath deeply and evenly

      Foam Roller Workout Sequence

      Seated on FR horizontal orientation using 4 small & 2 big rolls

  3. Lumbar spine
  4. Thoracic spine
  5. Rhomboids with elbows together
  6. Upper Traps with elbows together
  7. Bridge & hold
  8. Rear shoulder R/L
  9. Bridge & walks
  10. Thoracic spine mobilization
  11. Mobilize upper Thoracic
  12. Mobilize mid thoracic
  13. Mobilized lower thoracic
  14. Seated glute roll R
  15. Hamstring attachment
  16. Side to side rocking down length of hamstring
  17. Rolling big strokes on hamstring
  18. Glute medius R
  19. IT band 4 small & 2 big rolls (single elbow bridge)
  20. Hip Flexor
  21. Vastus Lateralis 4 small & 2 big rolls
  22. Quads in prone elbow plank Upper Middle Lower 4 small & 2 big rolls
  23. Vastus Lateralis L 4 small & 2 big rolls
  24. IT band 4 small & 2 big rolls
  25. Glute medius
  26. Hip Flexor
  27. Repeat 13-25 L

    Seated on mat, FR behind in horizontal orientation

  28. Side lying
  29. Side lying Lat roll R
  30. Side lying rear deltoid
  31. Side lying Adductor R/L
  32. Upper, middle & lower
  33. Repeat 26-30 L

    Quadruped hands on FR horizontal orientation

  34. Hold neutral & Brace
  35. Raise R/L hand to side
  36. Alternate x 4
  37. Raise R/L hand overhead
  38. Alternate x 4
  39. Tuck toes under and lift knees & hold 30 seconds

    Kneeling on Roller Quadruped hands on mat

  40. Raise R arm & L leg
  41. Raise L arm & R leg
  42. Alternate x 4
  43. Walk roller under shins
  44. Shin rolls
  45. Toe stretch with shins resting on roller

    Turn FR to vertical orientation

  46. Glute roll
  47. Piriformis roll
  48. Spine roll

    Core Stabilization Integration exercises

  1. FR horizontal orientation supine isometric stabilization
    • Alternating leg lift
    • Alternating shoulder flexion
    • Unilateral fly
    • Bilateral shoulder flexion (arms overhead)
  2. FR vertical orientation isometric stabilization
    • Alternating foot raise
    • Alternating leg raise
    • Alternating shoulder flexion
    • Bilateral shoulder flexion
    • Opposite arm and leg raise
  3. FR on lower shins, horizontal orientation, prone rolling plank
    • Bilateral knee tuck
    • Unilateral knee tuck
    • Rotational knee tuck and roll
  4. FR vertical orientation prone opposite arm and leg raise
    • Upper Body only
    • Unilateral shoulder flexion with spinal extension
    • Bilateral shoulder flexion with spinal extension

Contact: Keli Roberts www.keliroberts.com email: keli@keliroberts.com

Sources:The National Academy of Sports Medicine, Lower Body Muscular Anatomy. The National Academy of Sports Medicine, Upper Body Muscular Anatomy. Creager, Caroline Corning P.T., Therapeutic Exercises using Foam Rollers. Boyle, Mike, DVD “Foam Roll Techniques". Hillman, Susan K, Interactive Functional Anatomy DVD, Human Kinetics

Core Training for Cyclists

Keli RobertsCheck out the following outline from a lecture I gave at a monthly Pasadena Athletic Association meeting where I was speaking, I thought it might be helpful for all you cyclists needing to do some core work off the bike. Read on…

Core Anatomy

  • Rectus Abdominus
  • External Oblique
  • Internal Oblique
  • Transversus Abdominus
  • Deep Spinal Rotators: Multifiti
  • Superficial Spinal Extensors

Functional Core Anatomy

  • Internal Obliques
  • Pelvic stabilizer
  • Torso rotation

The Deep Inner Unit

  • Transversus Abdominus
  • Spinal/Core Stabilizer
  • Compresses abdomen and internal organs
  • Works with diaphragm during exhalation

Deep Hip Muscles

  • Illiopsoas
  • Illiacus
  • The Hip Flexors
  • Pulls knee up

S.A.I.D. Principle

  • What are the sports specific demands?
  • Balance between Stability and Mobility
  • Flexibility, what and when?
  • Overuse injuries

Exercise Progression

  • Stability Balls (SB)
  • BOSU Balance Trainer (BT)
  • Foam Roller (FR)
  • Medicine Ball (MB)
  • Rocker/Wobble Board

Start Stabile

  1. Prone plank
  2. Side elbow plank
  3. Bicycle + obliques
  4. Crunch and sit-up
  5. Dead bug/Double Leg Stretch

Progress to Instability

1.SB prone plank + variations

2.SB push-ups + variations

3.SB supine torso rotation – washing machine + variations

4.SB Crunch + variations

5.MB multi-planar 1 legged dead-lift

Power Training + Explosive Movement

1.MB Russian Twist

2.MB Diagonal chop with pivoting lunge

3.MB Vertical chop to smash-down

4.MB Lunge and rotate matrix

5.MB Squat and swing

Muscle Balance

1.SB Back extension w – hip extension

2.SB Prone elbow plank hands on ball

3.SB Opposite arm and leg raise

4.FR Baby walks

5.FR Alternating Fly, feet together

Essential Stretches

1.Hip Flexor

2.Hamstrings

3.Gluteus

4.Quads

5.Calves

6.Neck and shoulders

Thanks for your attention!

www.keliroberts.com

keli@keliroberts.com

For Personal Training: (213) 361-3676