Cairns Gait and Posture Training | Sport & recreation

Cairns Gait and Posture Training

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25.01.2022 These guys really know how to train for functionality and performance, rather than it all about looking great in the mirror (if you get to being able to do stuff like this, looking good will be a nice side effect though). Functional Patterns are excellent, check them out.

24.01.2022 It is perhaps a depressing fact, but your physical situation isn't going to get any better and this video addresses some of the reasons why. The good news, though, is that there is a way of reversing postural problems and chronic injuries or at least slowing the deterioration. The bad news is that you might have to sacrifice some much beloved activities and put in some hard work. Never said this stuff was easy, but what choice do you have? https://www.youtube.com/watch?v=_T-h_JDXxsw

23.01.2022 6-Week Posture Training Course - $90 for the whole 6 weeks (6 X 1 hour sessions). Preliminary dates are 8am every Tuesday at Oceans Edge Palm Cove starting from the 4th of August and 5.30pm every Wednesday at Coast Fitness at Trinity Beach starting from the 5th of August. These will run for 6 weeks. If anyone can't make one week of the 6, I will arrange either a personal session or a catch-up with others that miss a class.... The aim of the course is to teach you what good posture is, how to consciously apply it to yourself, then practice techniques for helping you apply this to movement. To move efficiently you need the right foundations, and if you know how to habitualize these practices you can change your posture, not just decrease the chances of it deteriorating further as you age. Call or email Chris to book your place: 0434021529 [email protected]

21.01.2022 Doing MFR with a hard ball can present a problem for many people whose restrictions mean that getting into some of the positions is uncomfortable. Couple this with the pain of MFR itself and the resultant stress often defeats the object of doing MFR. We want to relieve tension, not put more on. In this video, I use a Theracane to try and overcome some of these problems. You can buy one of these online, for example on Amazon, for about $40 (AUS). Using the Theracane will not o...nly provide you with more control over the pressure you use in the massage, but the positions are also very comfortable and easy to get into and will more gently introduce you to the practice of doing MFR. All you need is a Theracane, a chair, a mat, and a wall, so I thought I'd do this video at home to show you how easy it is to do. https://youtu.be/6OdDbCXSkZw

19.01.2022 This is a great little workout for anyone to try, and is aimed at introducing gait exercises to people with restricted movement or those just generally wanting a gentle, therapeutic workout. It is designed to get you moving in 3 dimensions and in different planes of motion that respect specific human biomechanics, and promote elasticity. All exercises are full-body, integrated movements. It is especially beneficial if you understand the static postural exercises in other vide...os on this channel and also if you do some MFR (self-massage). Try doing 2 rounds of 45 seconds of work followed by 15 secs of rest between exercises. This little routine would also work very well as a warm-up for more vigorous exercise or sport. https://www.youtube.com/watch?v=bN7VowB9QEc&feature=youtu.be

18.01.2022 While inspiring that a 102 year-old is doing this, I look at things slightly differently. It is a great example of most people's future if they live a long life (if they are lucky). This Japanese fella obviously is right-handed and has rotated mainly to his right-side for most of his life. As he has aged he has completely lost the ability to rotate to the left. His hips, feet, knees and shoulders have all adapted to his restrictions as he has got older. This is the way of thi...ngs for everyone, you will likely be experiencing the very same problems as him, but on a smaller scale. Your hips, knees, and feet will likely be out of alignment, one shoulder will likely be lower than the other, and you'll struggle to rotate your upper body very well and certainly on one side in particular. This situation will only get worse as you get older. If you are lucky, you'll be able to adapt like this man and be able to walk and function fairly normally right into old age. Unfortunately, the result for many people is chronic pain and injury and multiple surgeries as they get older. Generally, like many problems in life, postural and gait issues spiral out of control once they get started. The current orthodoxy practiced by most health practitioners is to work with your dysfunctions and malalignments, and there is a resignation that things will get worse and all that can be done is to slow the deterioration. Personally, I don't think they are even achieving that. Fundamentally, you need to change the way you hold yourself in your posture and how you move. This is the only way you'll prevent pain and injury long-term. There is no reason with practice and dedication that you can't be a well-functioning older person, largely free of joint pain and injury, but we have to make changes to the way you move so that it is efficient and less stressing on your joints. This is the kind of training I promote. https://www.youtube.com/watch?v=YM4EWvddjk4

18.01.2022 To change anything meaningfully in your life it usually requires giving up something that you are attached to, a sacrifice. It is one the deepest ideas of mankind and it is relevant to improving your health, performance, and levels of pain too. https://www.thefreetrainer.org/post/attachment-and-sacrifice

15.01.2022 Another beginner level workout you can try for yourself. Do a couple of sets round of each exercise, and make sure you don't forget the functional warm-up from my other videos before you start! All in all it should take you about 25mins. I'm going a little heavy on the weight using an 8Kg dumbbell. For you guys start very light, just 1 or 2 Kgs to begin with until you get smooth with the swings and confident that you are doing the movements properly. Eventually, I'll put all ...of these together into a big course of videos that you can follow. https://www.youtube.com/watch?v=RGBiRunmaqk&feature=youtu.be

14.01.2022 In this video, I provide an in-depth explanation of how to stretch your muscles effectively by loading them at the same time. This is how your muscles have evolved to function. They need to be optimally lengthened under load so they are primed to contract. To enable them to do this they need to be integrated with other muscles all over your body. If you don't hold a good posture and move correctly with it, you can't get the optimal lengthening and shortening your muscles and ...fascia require to function healthily. This causes decreased efficiency and performance and eventually leads to injury. Remember to focus on MFR and practice static postural positions, as shown in my other YouTube videos, to gain competency in being able to control your posture before trying these exercises. If you live in Cairns, you can also see me in person to help guide you through to a better functioning body. https://www.youtube.com/watch?v=ZZlqpJnlgbU&feature=youtu.be

14.01.2022 Post on the shortcomings of science and conventional medicine when it comes to human health. I think many people don't realise how incomplete science and conventional medicine are in this department. Some of the reasons behind this are to do with a certain amount of corruption in the funding of studies, the pharmaceutical industry, and the biases of universities and the culture as a whole, but much of it is down to the complexity and difficulty of studying the human body. R...ecent flip-flopping on advice on dietary recommendations opened many people's eyes to this, as well as seemingly the current dearth of detailed knowledge about COVID-19. I mean, how long did it take for us to get a definitive answer to the subject of whether mask wearing was effective or not, for example? Conventional medicine and science should probably be your first port of call, especially if you know little about the subject at hand, but thinking for yourself is as necessary as ever. It is worth casting a critical eye over the science in the area of human health and performance, and that is what I do here. I do it because the conventional advice in these areas doesn't match what I have experienced in my wide experience in human performance, and the results I have seen in myself and others. And many who have taken the conventional road will know exactly what I mean when I say that. https://www.thefreetrainer.org//the-weaknesses-of-conventi

12.01.2022 I don't suggest everyone trains with me, I have a specific knowledge set that I have expertise in, though I have worked in the fitness industry for years training all sorts of people with different goals. I've seen a lot of people come and go, and been around a lot of gyms. I've seen people reach goals and fail to reach them. I see people get injured and then never truly recover from it, or slowly develop a chronic injury that never goes away, and usually steadily gets worse ...no matter who they see. I have seen a plethora of trainers each with their own strategy. I have worked with physios and exercise physiologists, some good, but some with truly no idea what they are doing, especially when it comes to injury prevention. So in this post, I highlight how you judge who is best to see for your specific goal and the reasons I say it. Hope it helps everyone make the wisest choice possible so you can reach your goals, solve your problems, and save some money in the process. https://www.thefreetrainer.org//the-golden-rules-of-choosi

11.01.2022 I have been doing one-to-one and small group sessions at an introductory price since I arrived in Cairns, I was intended to raise my prices much sooner, but because of Covid they stayed. But things have to change, and prices will rise from the 1st of October, so get in while I am still ludicrously good value at $50 per hour for one-to-one or in pairs for the same price! Buy a 10 pack at this price and receive one session for free! More videos coming soon also, and you can fol...low this page, my website, and my YouTube channel and get lots of valuable information about how to move pain-free well into old age for free! There are some tricky concepts though, and things go a bit deeper than you think, so if you are in Cairns you lucky people can come and see me personally. Call Chris: 0434021529 or email [email protected]

10.01.2022 Here are some basic gait exercises you can try yourself. Remember to go through the static postural exercises first, so that you understand how to hold yourself when you perform these exercises as this is very important. Without the correct postural position you won't be able to integrate muscle chains in order move the way you are supposed to, which means you won't improve your gait mechanics (and therefore your efficiency in movement), which is the whole purpose of this kin...d of training. In every exercise that is weighted, you should start very light. You may be surprised - no matter how strong you are - how difficult these exercises can be. One reason for this is because you are often resisting your postural dysfunctions as well as the weight. Another reason, especially when it comes to swinging weights effectively, is that even though the weight is light, the further the distance away from the centre of you body (i.e. the centre of mass), the more it weighs functionally because it is creating torque that you have to control with your core musculature. https://www.youtube.com/watch?v=jtR1G5SqQns&feature=youtu.be

10.01.2022 I am going to start uploading workouts for everyone to follow and then categorise them into a library eventually. It starts here with a basic workout that most people will be able to do. It is still important to follow the guidelines for posture laid-out in other videos, and to do the self-massage as often as you can. Do a couple of sets of each of the exercises after the warm-up. You can do the whole thing as a circuit, but I prefer to not count reps or time, just do the exercises as accurately as you can with correct form and posture in mind until you can't do the exercise with correct form any longer. https://www.youtube.com/watch?v=X5o-nFQyFxA&feature=youtu.be

09.01.2022 Functional Patterns are the best in the field of truly functional training and injury prevention. I have been following these guys for a very long time and putting what they say into practice has made an incredible difference to my body in terms of performance and injury prevention. Check them out. https://www.youtube.com/watch?v=sNRStVnfsHw

08.01.2022 Cycling is a great low impact option to exercise, especially as you get older, but the aches and pains are coming. The reasons why are poorly understood and most of the solutions don't work. Find out why. https://www.thefreetrainer.org//the-biomechanical-problems

07.01.2022 Here is an example of one of the myofascial lines dissected out of a human cadaver. This is the superficial backline. It is perhaps useful to categorise and name certain muscles and muscle groups, but it really isn't important to your body. It works as one interconnected unit. There are clear chains that can be dissected-out, like this one, that show continuity, but most everyday movements you make incorporate multiple chains at the same time, working harmoniously with each o...ther. When you get injured, have bad posture, isolate working on specific areas, and basically don't keep moving in ways that obey human evolved biomechanics, you disrupt this harmony between all areas of the body, which in turn means that you don't distribute tension and force optimally through your body. There are many goals to physical training; to look good, lose weight, build muscle, feel good, etc. The only way you are going to move better and prevent deterioration and injury as you age is to train to promote this harmony in your body. https://www.youtube.com/watch?v=BUNcQMP2gwE

06.01.2022 In this video I'll explain how you go about hiking without getting knee pain. I start with a simple rule of thumb and then go on to explain why things are never this simple. Remember simple, quick fixes never work, and this has to be true or else the problem wouldn't persist. Why would anyone ever suffer from knee pain if all they needed to do was something quick and simple to avoid it? On the plus side though, there are things you can do and this video will begin explaining how to do them. https://www.youtube.com/watch?v=Koorasi5WVs&feature=youtu.be

06.01.2022 Another workout for you. I'm gradually building-up the library here. You don't have to follow these workouts exactly, you can pick and choose exercises as you see fit and mix and match from other videos. Hopefully, if you have gone through a few of the workout videos and followed many of the basics of posture and MFR, things will start making sense. Once you start moving correctly many of the alien concepts will click, and the areas I was highlighting where you should feel the exercise will be found more and more, and the areas where you shouldn't feel it less and less. Remember to keep the weights light and do a couple of sets of each exercise after the original functional warm-up. Enjoy. https://www.youtube.com/watch?v=uWMOm9wB7Yg&feature=youtu.be

04.01.2022 Chiropractic corrections and deep tissue massages give great relief to many people, but the effects are temporary and unless you're very wealthy, the costs can mount-up as you have to keep going back. The reason these techniques don't last is that as soon as go about your daily activities, the tension on your muscles and joints is put back on and you are back to square one after a few days. You can see similar benefits to deep tissue massage by learning how to do self-massage... or Myofascial Release (MFR). Once you understand how to do it, you can stay on top of the daily build-up and release the tension in your muscles yourself, for better lasting effects, and you'll save a lot of money in the process. My goal with Cairns Gait and Posture Training is to get people moving better, and in the way they have evolved to, which creates improved performance and reduced injury risk. The first step is to get rid of some of the restrictions through massage, then I work on your posture, and finally work on your movement. It is a process you can learn for free on this page, my website (www.thefreetrainer.org), and my YouTube channel (search "Cairns Gait and Posture Training), but for the best results it is obviously best to see me in person. You can find me at Coast Fitness at Trinity Beach and Oceans Edge at Palm Cove. Tel: 0434021529 Email: [email protected]

04.01.2022 Slightly more advanced set of exercises to get the heart pumping for you to try, but that also designed to improve your biomechanics. Try 45 secs on with 15 secs rest between sets for 2 rounds and that should give you a pretty tough 20-minute workout that encourages elasticity and obeys the fundamentals of human biomechanics. As always, make sure you understand the principles of posture, laid-out in my other videos, when completing these exercises to get maximum benefit.... https://www.youtube.com/watch?v=Um0sIS4sc1U&feature=youtu.be

03.01.2022 Last chance to join the 6-Week Posture Training course at Coast Fitness at Trinity Beach. It starts next Wednesday at 5.30pm (12th August) and runs for 6 weeks (6 X 1 hour sessions).

02.01.2022 Another level 1 workout. Be sure to use very light weights for swinging to start with until you get the technique down. I always find swinging weights one of the harder things to teach people, as most are used to lifting. Along with this most people will not be holding especially good postural positions or moving efficiently in the early stages of this training, and so it will be difficult to swing a weight in the correct way. It is a bit like training yourself to throw left-...handed (if you're a right-hander), it can be done with practice, but even though you know and have been shown the technique, it will take a while to perfect it. Do a couple of sets and don't forget the functional warm-up at the start. It should take about 30-40 minutes to complete. Focus less on flogging yourself and more on efficient swinging and integrating the upper and lower body in movement. If done correctly, the exercises shouldn't burn you out in a specific area, but there will be a desire to stop out of a full-body feeling of tiredness. The feeling of the engagement of the glutes and core is a good sign that you're doing things well, but it may take some time! https://www.youtube.com/watch?v=60HY6_jk44w&feature=youtu.be

02.01.2022 I think probably everyone knows quick postural fixes don't work, but many get suckered into such things out of hope. Logically speaking, if quick fixes worked, the problem wouldn't really exist in society. The solution to postural problems, you expect to be difficult in some way then. The reason they are difficult is that they are time consuming, the changes are slow and subtle, like postural deterioration is slow and subtle. You don't wake up in the morning and suddenly disc...over you have rounded shoulders and a forward head posture, these things occur over years. Therefore, although significant changes can be made in improving someone's posture, they aren't going to happen overnight. Another thing is that the body adapts to stress, so you have to place your body under stress in a particular way to go about reversing things. You do this through massage first then doing corrective postural exercises. The massage is something that needs to be done regularly, which is time consuming, and expensive if you don't know how to do self-massage. The postural exercises need to be done regularly, and although not overly stressful, are somewhat difficult and technically challenging, especially as body awareness deteriorates along with your posture. The first thing to know is how not to fix a problem, however, and I hope this video helps in that department. https://www.youtube.com/watch?v=WOaKxGfc7x4&feature=youtu.be

01.01.2022 This is a great little exercise to show-up your alignment issues. Ideally, you would have someone do an analysis of your gait when you sprint to see where some of your problems lie. I have developed a few different ways of assessing your gait that doesn't involve this because of the expense and the trouble some clients have with running. This is one of those exercises, but it is also a really tough exercise anyone can put into their training regime. The restrictions caused b...y bad posture will show-up strongly in this exercise and you'll have to fight to keep you knees, hips, and ankles all aligned as you sit back and rotate your upper body with the weight at the same time. It is a surprisingly difficult exercise to do and will create a strong load on the glutes if done correctly. As with many of the exercises I promote doing, it takes time and practice to perfect, but it is the process of perfecting these positions or moves that will teach you more about your own body and also help to correct your many dysfunctions. Give it a try. https://www.youtube.com/watch?v=NqKXzkVIln8&feature=youtu.be