The “Power Position” is Present in all Disciplines- Kung Fu and Yoga Alike

If all this sounds like Chinese to you, let me put it in a simpler form.

The “Power Position” tells your body to recover, to learn this space, this is a safe zone and this is where the body should find comfort and recover.

The power position carries across many disciplines:

•The “Plank”plank

Samasditihi•In Yoga, “Samasdetihi”

 

 

•In Shaolin Kung Fu, the start and end position in all forms.KungFu recovery pic

•Bosu Elite , Flat jacks,  a supine plank position is the same as a standing upright power position.flatjacks bottom

They all have the same purpose, neutralize posture for greater stability and force transfer !

Coincidence?…NOT

GO for Life! ™jefitthumb2

In peace, health & with much love, 

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Establishing The “Power Position” and “Pelvic Perfection”

Everything begins and ends here. Let’s define the “power position”:

The “power position” creates the neutral basis for your body. Training in this position results in a stronger and more balanced relationship between center of gravity and base of support ..center base and base to ground leads to better gait mechanics.

Training on the BOSU Elite provides mechanical advantages for enhancing gait mechanics both neurologically and structurally which means you can get into positions and reach a range of motion that you were unable to achieve without it.

Power postion thisoneEstablishing the Power Position:

• Stand with your feet hips-distance apart and toes straight ahead
•Squeeze the glutes, a.k.a. your butt (pelvis tilts and shifts forward, hips externally rotate
•Engage the abdominals to lock that position in
•Tuck chin slightly, head as if “suspended from above”
•Think wide and low through the shoulders
• Flatten the curve in your lower back-think longhand wide through the lower back

Training stimulus results in…

*Dorsiflexion with inversion that creates a springloading effect through the body.
*Efficient Natural positioning at ground contact during walking and
*Creates an optimal mechanical leverage for efficient force transfer

Basically the BOSU Elite surface and the exercises in the power position help to cerate a tighter suspension within the system creating a coil like effect in the body that will transfer to a more enhanced efficient, stronger maximum engagement and force transfer through the spine. The spine then becomes a better transmitter of force and the hips become the fundamental driver and the hinge for force. Through this we are able to maximize core stability and hip mobility throughout the greatest range of motion and improve force transmission to/from the ground.

 

Better foundation,Better stability, Better squatting, Better motor skills, Better movement!

MORE BETTER EVERYTHING  : ) !

More on the “power position” to come …

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Bouncing Back with the BOSU Elite and The Weck Method

I can’t believe it! I’m one year post op from the 2nd surgery, and I feel great ! So what’s left to restore me back to 110%.

Putting the bounce back in my step and here’s how …

perchWith the BOSU Elite and the Weck Method

Remember when you were younger and what seemed like an effortless childlike bounce in everything you did?

As a certified personal trainer I am required to take continuing education courses.  I came upon the BOSU ELITE instructor training course.  Why this is different from the original BOSU is that the BOSU Elite has a firmer dome with a smaller surface.  This enables you to achieve “ Pelvic Perfection,” and helps to create a spring loading effect through the spine to maximize core stability and hip mobility throughout the greatest range of motion and improve force transmission to and from the ground.

By aligning the body and maintaining it in that neutral position and moving through it the better you will move through your body.flat jacks up

And that is how I am putting the bounce back into my step: )

I’ve said this before and I’ll say it again, achieving and maintaining balance is EVERYTHING !

“Balance” is more than “not falling down.” It’s about balancing both sides of your body, balancing strength and coordination, balancing power and efficiency, and balancing athletic movement with pushuplowplankproper body alignment,” The WeckMethod.

More on the “Power Position” to come…

HAPPY HOLIDAYS TO ALL!!

GO for Life! ™contact

 

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

III: Getting Back on the Track and Getting Creative With My Rehab

Even with limitations, I’ve found quite a bit of things that I can do.  I started integrating activities that would challenge my balance, work my stabilizers, and of course continue to strengthen my core .

Getting creative with my rehab and making it a little more challenging and exciting by incorporating strength, balance and flexibility into my program in creative ways here’s my report:

Still no jumping or running but in the meantime…

In Tai Chi I have progressed to using full weight bearing, range of motion, strength, balance and flexibility.

At Force PT they have the Alter G, Anti Gravity treadmill.  I zip into the harness and the system calibrates my weight with the desired percentage of how much of my weight I can bear.  As of today 5 and half months post op I am at 75 percent of my body weight at a speed of 5.0 for 45 minutes.  This is a great tool to teach my body how to run again and develop endurance in the process.

Yoga incorporates isometric strength, balance and flexibility.

Figure Skating helps with my stabilizers and balance.

This surgery was a Glute Max (Butt) repair and that will be the last muscle that will work for me. Until then I’ve been strengthening every muscle around it. Often times this creates discomfort because my quads, hip flexors and hamstrings are doing double duty for that large muscle that doesn’t work to its full capacity yet.

All these modalities are teaching my body to move the way I’m going to ask it when all is said and done. Using functional and creative training methods to get me back on that track while keeping sane.

Almost there I can see the light : D

For fun watch video all the way through..

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer