Opens March 1, 2021
Opens March 1, 2021
We apply 4 core principles that assist us in the design of your workouts. These are the followings;
1. Do you move well? If you have a good foundation of movement quality, you can run faster, hit harder, and jump higher... without getting injured.
2. Are you free of pain? Forget about the tough-guy or tough-girl cliches. Exercise shouldn’t give you chronic pain. We don't want to raise your "pain tolerance" or the amount of pain you can deal with while working out. Instead, we want to train you to move without pain, freely and confidently.
3. Can we make difficult things eventually seem easy? By carefully developing our movement, and working with a particular mindset, we can train our brains to make challenging workouts feel easier. The easier our brains think our workouts are, the more work we can do, and the better we recover.
4. Do we have enough variation -- enough ups and downs -- in the program? To be healthy, we need variation. For example, if we get a good night’s sleep, we can be active and energetic during the day. Movement works much the same way. We want to give you as many options as possible to accomplish a physical task, rather than locking you into a fixed pattern. We want your body to be able to engage and perform a physical workout, and then completely turn off and relax when it’s time to recover. So we’re balancing tension and exertion with relaxation and recovery.
We pay attention to;
● Focus on movement QUALITY
● Incorporating mental and emotional factors
● Training for high variability and a strong foundation
No matter what your goals are, it’s important to know WHY you’re working towards them. Of course, there’s the obvious stuff, like you might want to lose some weight, or get in shape, or get bigger and stronger and more muscular. But you can also think about some bigger goals, and some bigger whys.
For instance, if you really clarify your ultimate goal with exercise, it's probably something like, "to be a healthy, pain-free and physically capable person for the rest of my life." So, in a sense, everything should work towards that goal.
For instance, maybe you think that a good workout makes you super sweaty. Or it makes you feel like you got your butt kicked. Or maybe it was fun. All of those are good things, but we always want to keep the big picture in mind.
The purpose of a workout isn’t only to get sweaty. Or only to get your butt kicked.
It’s, again, to help you be that healthy, pain-free and physically capable person you want to be.
With that being said we apply an Evidence Based Coaching Approach that will teach basic movement patterns (also known as movement competency) needed to progress to more advanced exercises and assure you understand the fundamental principles of human movement – what goes wrong and how to implement a safe and effective exercise strategy. This will allow you to form a solid base before performing more complex movements and loading those movements. This could be one or multiple sessions. The session duration is 30 minutes.
The most fundamental and prevalent causes of pain and dysfunction is the way you move or, in other words, their habitual (lifestyle) movement strategies. This class will focus on giving your body the prerequisite mobility to enhance your movement patterns in order to do all the stuff you want to do, while at the same time decreasing the risk of injury. This decreased risk of injury comes from greater movement variance (the ability to move in different ways), so if something unexpected happened, such as rolling your ankle on a stick during a run your tissues would able to absorb more of those forces and hence be more resilient.
We see a lot of wrong or poor exercise choices. As clinician we see patients who have developed pain because they are trying to improve their fitness but who now have a health problem. Given all of the potential issues that can disrupt optimal mechanics causing pain and dysfunction, the general population clients who present to us needs someone who can help them achieve their health and fitness goals. They need a clinician who is a specialist in human movement and/or a health and fitness coach who understands the corrective exercise strategy that will best enable them to achieve their health and functional goals.
Prior to entering any program at SquareONE Rehabilitation a thorough functional integrated assessment (articular/movement screen) will be performed by our movement specialist. This screen (exercise checklist) will identify your movement profile and any potential restriction you have thereby keeping you safe thus helping you achieve your health goals. You will than be enrolled into the Fundamentals Program.
In this program the clinician and/or health coach will teach you how to restore your breathing pattern from one of “chest breathing” to “belly breathing” (diaphragmatic breathing), something we call “restoring the canister” (see DNS Services). This is the foundation of any good rehab and training program. Without a good solid canister or stabilized base of support all extremity movements coming from the hip, or shoulder will not be supported causing compensation of the muscle and joints that will lead to overuse and potential injuries (proximal stability for distal mobility).
Next we will asses for Controlled Articular Rotations, (CARs), which represent the purest expression of human articular function. You’re joints are bathed in receptors. So if your joints are able to freely move in all directions, your brain will receive good quality up to date information (uploaded information). Your movement development (movement competency) will get better. Good quality tissue means creating better movers. Thus articular maintenance is of the highest priority to ensure clean afference. CARs is a way to keep that afference communicating with the central nervous system. Keep the evolutionary of you movement and patterns appropriate for the types of movement that you do.
This is followed by learning these human movement patterns
1. Hip Hinge Pattern
2. Squat Pattern
3. Lunge Pattern
4. Horizontal Push
5. Vertical Push
6. Horizontal Pull
7. Vertical Pull
8. Loaded carries
9. Anti Rotation Core Exercises
10.Isometric Core Exercises
With respect to training and exercise the research states the best form of feedback is minimal feedback and try to get to error-detection. Once they get to error-detection, meaning they can feel what is the right way and the wrong way they can move to random practice. They must now what it feels like not what it looks like. For more information on types of feedback training please refer to our blog.
Note: There will be some clients or patients that have permanent mobility restrictions due to disease, severe OA etc. These will be identified through the Functional Integrated Screen. These joints will have limited "workspace" with diminished afferentation to the CNS and smudged cortical representation. It is important for these joints and movements to be identified so that an appropriate training program can be developed thus keeping the client safe from injury. Using your individual movement profile, you will be lateralized to a similar exercise that fits your movement ability allowing you to enjoy fitness at the same time as keeping you healthy.
Coach Brendon from MBSC always said "more is not always better. And tired is not better. Better is better! Sweat and soreness are poor biomarkers for what constitutes a ‘good’ workout. What we should really be asking is “did you get better today?” Not how tired are you? How sore are you? Sweat, tired, and sore are important questions to ask but secondary to getting closer to our goal. Whatever that goal is."
Far to often we see people abandoning their fitness endeavours due to pain and injury. This does not need to happen to you.
Move well move often
Couching the squat
Squat vs Deadlift
Coaching the deadlift
At SquareONE Rehabilitation we do not make clients sign monthly or yearly contracts. Instead you pay as you train for your session prior to your attendance.