Rick's Weekly Tips & Tricks

This week we explore the seventh and final foundational movement in the series, Walking/Running Walking is one of the most functional movements we do everyday. It is a very complex and coordinated movement that most of us have been doing since we were 14-15 months of age. Walking in predictable environments, without obstructions on an even surface is largely conducted automatically with little conscious control. The ability to perform automatic movements is an important aspect of movement control and increases functionality. However, when clients perform walking under varied conditions such as in the water the predictability changes. Walking in the...

This week we explore the sixth foundational movement in the series, Lunging The lunge is one of the better exercises for incorporating a high level of muscle activity in the gluteal muscles,quadriceps and hamstrings. In addition to being highly effective, the lunge is also a great functional exercise. It helps to assist with our walking patterns while improving increased balance as well as core stabilization and posture. It is an essential building block of many more complex movement sequences and is an essential component for most dynamic sports and activities. Teaching a client the lunge in the water is much...

This week we explore the fifth foundational movement in the series, Twisting/Rotating Rotation is the key for proper efficient human movement. This is your ability to twist in your core, from your pelvis to your ribcage. Whether you are rotating your torso during walking, running or simply raising your arms. There are no straight lines in the human body. All  the joints of the body articulate with some degree of rotation and your muscles are designed in a spiral/diagonal fashion. Most fitness programs whether on land or in the water emphasize the same basic movement patterns such as pushing and...

This week we explore the fourth foundational movement in the series, the Squat The squat is considered one of the best functional exercises out there. The squatting movement is performed in everyday life tasks such as picking up objects off the floor, lifting or moving objects and is the basis for many sports movements. Its ability to target multiple muscle groups makes it a great multi-purpose exercise in any training/rehab program. Few exercises work as many muscles as the squat, whether stabilizing the core and gluteals or improving lower extremity mobility and strength. All of these benefits translate into your...

This week we explore the third foundational movement in the series, the Hip Hinge A hip hinge is movement (flexion and extension) through the hip joint, keeping a neutral spine and the knees slightly flexed. The primary muscles involved in the hinge motion are the Gluteals, Hamstrings and Abdominals. A common trend in both clients and athletes is quadriceps dominance. This can be caused by increased hip flexor tightness, gluteal inhibition from less than optimal running and/or lifting techniques. Also, many people spend a significant amount of time sitting, leading to tight hip flexors, triggering reciprocal inhibition, and ultimately gluteal...