Your Body Next Year

Where are you today?

Presented by Bellin Health’sJim Beversdorf

• Jim Beversdorf– LAT, CSCS, PES, CES, FMS– UW-Oshkosh – B.S. Science Exercise &

Fitness Management, Athletic Training– Specializes in assessments, corrective

exercise and functional movement

Your Body Next Year

• Helping you achieve a better functioning body in one year!

• Are you ready to start re-training?

Balance Your Life and Body

• Fitness care model, 3 P’s of fitness– Posture – Proprioception (balance) 2nd talk– Physical activity 2nd talk

Spinal Posture

Spinal Posture

Spinal Posture

Posture• Aches and Pains!

– What leads to the body breaking down?• Bad posture…….that’s right sit up!• Incorrect movement patterns• Lack of strength• Lack of flexibility/mobility• Asymmetries from one side to the other• Compensated movement patterns• Habits developed over a lifetime!

Rising Health Care

• Cost of surgery– Knee Replacement – $25,000– Rotator Cuff – $19,800– Back Surgery – $37,000

These are national averages for each. This is only the cost of the surgery and does not reflect lost time from work or the cost of therapy.

– Preventative thought: • Dental Prevention Model• Car Preventive Maintenance• Annual Health Physical

Corrective Exercise• Where should a person start?• What is an assessment and why is it beneficial?• What are we looking for?

– Imbalances/asymmetry: strength, flexibility, posture, stability, & motor function

– History: training routine, job, habits, medical history– Goal: find your biggest weakness!

Who can Benefit?• Post Operative / Physical Therapy• Sport Athlete• Active Individuals

• Individual Wanting to Start

Building your house• Assessment Plan

– Personalized plan, Blueprint– Cause and effect explanation– “don’t do more push-ups to correct push-ups”

Simple but Effective

– Optimize your time• Building the foundation• Movement preparation

“turning the muscles of the body on”

• Break the cycle

Continuum of care

Assessment

PhysicalFitness

• Communication• Doctor – Physical

Therapy – Corrective Exercise Specialist – Personal Trainer – Group Fitness Class – on your own workout

Provider

Balance Your Life and Body• Deep Squat – Heels Elevated, may help with depth and upright posture • Hurdle Step – Use wall for controlling posture initially then progress, Teach perfect form for holding the balance.

• In-Line Lunge – Perform Lunges stationary to improve posture & keep front knee vertical over ankle joint

• Shoulder Mobility – Additional Test (Seated Thoracic, Normal ROM is 45 degrees of rotation without compensation) – Use mirror with stick across shoulders to keep parallel

• Active Straight Leg Raise – Incline / Decline Overhead Toe Touches

• Trunk Stability Pushup – Kneeling Plank vs on Toes 

• Rotary Stability – Hip Rotation with object squeezed between knees

 

Wrap up• Conclusion

– Understanding of the importance of assessments– Knowing if and when you should have an assessment – Arthritis concerns with performing MRS and CE exercises– Getting up off the floor – This is a goal to achieve if unable to

presently– Can’t achieve goals overnight – REMEMBER CLASS TITLE –

“You’re Body Next Year” concept. The above tips are a start until MRS is completed 

– Start gradually and progress as body tolerates activity and optimal form is maintained

– Nate Vandervest - Progression of exercise, how to fit exercise into YOUR life, Training Smarter not Harder