Lifemoves at Steve Nash Fitness World
 
Get Moving - Newsletter                        February / March 2010 
In This Issue
What's Moving? News
Preventing Back Injuries
Get Ready for Summer Hiking
Getting to the Core
Stretch Tip
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Quick Poll
Quick Poll
Previous Quick Poll Question: 
How often do you stretch?
 
Once Per Week              27%
2-3 times per week          9%
4-5 times per week          9%
6-7 times per week        55%
 
Try to stretch 3 to 7 times per week to maintain or increase flexibility.
Steven Nash & Fitness World Merger News 
 
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We are located inside Steve Nash Fitness World (members and non-members welcome)
 
1989 Marine Drive
North Vancouver, BC
V5J 1Y5
c: 778.839.BFIT (2348)
t: 604.986.3487 
 
Discover More About Our Kinesioloigsts 
Sahba Seifi
 
Sahba Siefi
 

Alfred Ball

Alfred Ball

.
Practicing Members of
BCAK
 

CKA

Greetings!
 
   February and March have been very demanding months for Lifemoves. This is why we are combining our February and March newsletters.
 
   I hope everyone had the opportunity to experience the Winter Olympics and Paralympics. There was so much energy, enthusiasm and pride from Canadians as well as fans from other countries. I had an amazing experience volunteering at Whistler Olympic Park in Biathlon and Cross Country Skiing.
 
  The success of the Paralympics and the dedication of the Paralympians demonstrates that you can still be active and enjoy sport regardless of any physical disability or chronic medical condition. This belief is why I founded Lifemoves.
 
   We have some great articles on why you could be out of breath when you're hiking and how to prevent back injuries. Be sure to us know how long you hold each stretch in our quick poll. We welcome your comments on the articles. Please share this newsletter with your friends and family.
  
   With such mild weather conditions, you know that spring is just around the corner. Book your sessions today to get ready for hiking, biking, swimming and any other outdoor activity you enjoy.
 
 
Sincerely,
  
Alfred Ball
President | Founder
Lifemoves Health and Rehabilitation
What's Moving?  News
Sponsored Athletes - Sven Winter
   Lifemoves' sponsored athlete Sven Winter's dedication and hard work this season paid off with a third place finish overall in the North American Cup tour for Skicross. Read Sven Winter Third ...
 
Events - North Vancouver Chamber of Commerce Tradeshow
   The North Vancouver Chamber of Commerce (NVCC) hosts an annual business tradeshow for North Vancouver businesses at the Capilano Mall. This is an excellent opportunity to come down and get to know Lifemoves and our Kinesiologists. Read NVCC Tradeshow ...
 
Community Contribution - Olympic Volunteering
   In February, Alfred had the experience of a lifetime while volunteering at the Olympics. He was fortunate to be at the same venue as his father. Read Family and Olympic Legacies ...
 
Continuing Education - Trigger Point Techniques
   Alfred, along with three others learned how to alleviate trigger points in the neck, shoulders and upper-back to reduce soft tissue pain. William Nunh's Hands on Trigger Point Techniques for Migraines and Shoulder Pain course was a follow up to two courses that he took last SeptemberRead Trigger Point Techniques ...
Top 10 Tips to Prevent Back Injuries During Lifting: Lessons From the Olympics
 Putting Away the Biathlon  Venue Vancouver 2010                                                                      
   Here are ten easy steps you can take to prevent back injuries during lifting. I thought about them when I was part of a team of over 100 volunteers who were taking down the Biathlon Venue at the Vancouver 2010 Winter Olympics in only an hour and a half. Read Lessons From the Olympics ...
Stop Being Out of Breath: Get Ready for Summer Hiking by Training your VO2 Max
   As the snow melts away and the green mountainside reveals itself many are eagerly anticipating hiking the North Shore mountains including the Grouse Grind. Trail running is also a popular sport these days with races like the Knee Knacker, Seek the Peak, Grouse Grind Mountain Run and the Iron Lung. You don't have to be an elite athlete to start training so that you can enjoy these outdoor activities in the summer and early fall without feeling out breath. Read Stop Being Out of Breath ...
 Getting to the Core of Reducing Back Pain
   Statistics show that 80% of us will experience some type of back pain during our lifetime. As Kinesiologists, a large part of our practice is developing programs for clients seeking some type of relief that is non-medicated and exercise-based.  Read Getting to the Core ...
Stretch Tip - Give Your Hips Some Freedom
Walking and climbing stairs become tiresome and slow when we are not able to move our legs easily.
 
If you don't have a lot a time to stretch, start by stretching the region around your hips including: buttocks (glutes), hip flexors, inner thigh (adductors), quadratus lumborum (connect pelvis to ribs) and latissimus dorsi (back muscles that connect to the glutes through the fascia).
 
There are many different stretches to suit your individual needs and movement abilities. Here is a nice sample routine. Remember to stretch twice on the tight side.
  1. Knees Side to Side (Low-Back, QL): Lie on your back with your knees bent and arms by your side. Gently lower your knees to one side as you exhale. Inhale back to the middle. Exhale and repeat on the other side.
  2. Figure 4 Stretch (Glutes): Lie on your back with knees bent (as in 1). Cross left ankle over right thigh. Lift right leg up and bring right knee towards your chest until you feel the gentle stretch in left side. Repeat on the other side.
  3. Kneeling Hip Flexor: Place pillow under your left knee on ground. Place right leg forward with foot on the ground. Lift your chest up towards ceiling. Reach left arm up overhead to intensify stretch. Feel gentle stretch in left hip. Repeat on the opposite side.
  4. Child's Pose (Lats): Kneel. Place hips on your ankles. Lower chest to ground placing hands outstretched above head on ground. Reach one arm forward and to the opposite side. Repeat other side (if  you have knee pain keep hips raised). Gently let hips reach back and lengthen your arm forward.
 
Call 778.839.2348 or email Alfred to Book a Fascial Stretch Therapy Session.
 
About Lifemoves Health & Rehabilitation 
   We are a Metro Vancouver based health, fitness, lifestyle and rehabilitation company located in the Steven Nash Fitness World in North Vancouver. Our Kinesiologists are practicing members of the British Columbia Association of Kinesiologists.

   We work with other health care and disability management professionals to improve the quality of life of clients with clinically documented medical conditions, musculoskeletal injuries and or disabilities. 
 
Visit us at Lifemoves.ca today to learn how you can:
Get Moving For Life.