Start as you mean to go on… with the correct movement. The movement assessment is a new edition to the Aptitude Fitness plan for new clients when they start up a the HQ.
The movement assessment has been put into place to help not only myself but mainly the client themselves. This short 30-60min assessment goes through some of the basic movements required when exercising and allows the trainer (myself) to observe the client going through these movements assessing any potential risks or bad form which could results in an injury.
The Body Weight Squat, one of the most basic movements but also one of the most common exercises to perform incorrectly as well. This movement can be performed incorrectly not just because of bad form but also because of potential or current injuries or restrictions in areas such as the T-spine and ankle. Both of which can be corrected through a change of form or mobility exercises, so this exercise ‘The Squat’ is a great one to start with.
Seated Over Head Raise, is something which can be more common in men than women because of the lack of mobility in the upper body but still is a very useful exercise to assess because of the amount of movements which require over head raises. This exercise will pick out restrictions or past/present injuries which might restrict the shoulder joint, pectoral or upper back (t-spine). Again if worked on with mobility exercise, can easily be corrected and improvement to help your upper body workouts in the gym.
The Over Head Squat, so after assessing the squat and over head raise, we are now putting both together. It is common for people to either lift the heels and go onto the toes when squatting, or round the back when lowering down through the squat. So by asking the client to hold something (light) above their head, you are challenging both the ankle and t-spine. If this exercise is not performed correctly and causes the client to either raise onto their toes or not feel comfortable with the dowel above their head, then it allows the trainer to assess and move forward with the correct exercises.
Lunge, this exercise can be a challenging one to perform in the gym but even more challenging if the body isn’t moving correctly during it either. This assessment requires the client to hold a dowel down their spine to position them correctly during the lunge movement. The dowel must touch both the lower spine/glutes and the head, if at any point the dowel moves away from the body it could be either a rounding of the back or a hyperextension of the lower back/hips.
Ankle Mobility, one of the most key things when it comes to squatting/ lower body exercises but also one of the most over looked areas of the body. This simple exercises, if done regularly can help the ankle achieve more mobility during the squat and provide yourself with a deeper squat. This movement assessment can be performed regularly at home to monitor progression. It involves simples dropping the knee forward without allowing the heel to come off the floor. You can use a wall to help judge the improvement/development of the ankle.
The Scap Test, or more commonly know as the cat stretch, allows the trainer to assess the movement restrictions the client might have in the scapular. This restriction would effect most if not all upper body exercises from the seated rows to the over head press. If you can’t engage the scapular correctly or you are restricted through the scapular, then you are not getting the full benefits from your upper body movements in the gym.
So hopefully this has opened your eyes to the importance of the correct movement you require whilst in the gym to help reduce injury and increase performance. If you would like to get the best out of your body and training, why not book in now for some personal training.