core stability

Is this the best hotel gym space in London?

 

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As many of your know Precision Movement has been making extensive additions and changes to our little Mayfair studio space courtesy of Grosvenor House Apartments.  And though she be little she is (mighty) fierce and versatile.  Here are the new changes to the space and how they optimise your workout.

 

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The rig 

This March we had a custom designed BeaverFit rig installed into the ceiling.  This has been the most anticipated change in the studio since we moved in.  The rig will be used for pullup/chin up and brachiation training. Also check out the fat GRIPZ for extra intensity without extra load.  It has proved super popular so far! 

 

 

 

Suspension Training 

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The rig also enables us to use TRx, Crosscore180 and Olympic Rings for suspension and aerial training.  Bring on the strength!  The rig is 3.5m long meaning we can have someone working on the Kinesis, someone working on the TRx and someone in the weight area quite comfortably.

 

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The floorspace 

The matted floorspace has been increased by a third meaning more workable space for people to use and more people using the space at the same time.  It also means the floorspace becomes more versatile - we can bring out a barre for a ballet workout or clear the space for kickboxing or a yoga based work-in.  We have had some guests using the space to practice their karate katas and MMA moves.  We have left the space open for just this purpose because no single person's workout is the same and we want to cater to that as much as possible.

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We now have adjustable weights up to 41kg each alongside the original rack of 1-10kg.  We have a few olympic bars and weight plates for more traditional strength training as well as weighted medicine balls and powerbags.  The original Kinesis cable machine is still installed as well.

 The bring out put back system 

We have lots of different equipment that can be used in the space - kettlebells, powerbags, battling ropes, agility equipment, olympic bars, medicine balls.  We bring out what we need into the space for your specific workout and then put it back to open the space up again.  It sounds really obvious but many gyms, particularly hotel and residence gyms are the same space as our little studio but packed full of machines which limits the type of exercise you can do in the space. Training has moved on past machines... there are some uses for machine work but at Precision Movement we are more steered towards challenging your body in different ways. Which is why we think our space is becoming one of the best hotel gyms in London. 

The space is being used more than it ever has been and it's being used in many ways, for all kinds of movement, workouts and sports conditioning.  If you haven't been down to visit yet, then please do. We'd love to have you! 

Precision Movement's hand picked specialist partners

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At Precision Movement we often work in conjunction with medical experts and therapists to help clients get better faster.  We've hand picked specialists in orthopaedics, physiotherapy, osteopathy, specialist chiropractic, nutrition, lifestyle and stress management.  Our MO is to get you better - whatever that takes we'll make it happen.  We want our work to benefit you at the right point in your recovery so we may send you to another specialist first or in conjunction with the work we are doing.  

So here are our hand picked specialists and a bit about how they could potentially help you. Click on the links below to find out more about them and how to contact them.

 

Lucy Bransgrove

Lucy Bransgrove is a private visiting Physiotherapist who specialises in back pain and injuries as well as working at Kings College Boys School in Wimbledon as their pitchside sports physio.  Lucy provides treatment at the Precision Movement studio as part of our injury rehabilitation programme.

 

NUCCA 

Heidi Grant is a NUCCA Chiropractor and specialises in head and neck trauma as well as how the alignment of the head and cervical spine affect the whole body.  Patients range from professional athletes to those recovering from strokes, neurological disorders, chronic pain, and common injuries.  I work in conjunction with Heidi a lot to help clients hold their adjustments better.

 

London Orthopaedic clinic 

If you require more medical and invasive interventions from trauma or long term degenerative changes, Precision Movement recommends patients to The London Orthopaedic Clinic on Wimpole Street, W1.  Founded by Mr Brian Cohen, it houses a team of 14 surgeons and specialist physicians who I would trust with my life!  

 

Philip Waldman at Chelsea Natural Health 

Philip Waldman is the owner of Chelsea Natural Health clinic and my personal Osteopath.  As a local practitioner to my home I am always recommending his treatment to clients if they are close by.  Many of my clients have said he has magic hands!  He is truly gifted.

 

Karen Maidment at Pure Body Balance 

Karen Maidment is a Functional Diagnostic Nutritionist and is my go-to girl for all the inner workings of the body.  Karen provides a comprehensive assessment of the digestive and hormone systems and helps you heal your insides with anti-inflammatory nutrition.  She has also written a book called Meals that Heal which I have found invaluable.  If you need any kind of nutritional support I highly recommend Karen - she does much of her work by Skype so don't let her home town of Cheltenham put you off!

 

Richard Skudder at Pure Sports Medicine in Kensington

ure Sports Med Richard Skudder is the Osteopath at Pure Sports Medicine Kensington and specialises in the biomechanical aspects of human movement, injury prevention and injury recovery.  Richard helped me overcome my elbow tendonitis last year - a great practitioner.

Avni Trevedi at Avni Touch in North London specialises in women's and paediatric healthcare.  Avni sees many women while they are trying to conceive, during their pregnancy and when the baby arrives often treats both mother and child.

 

ONYX 

Joanne Halstead is a remedial sports massage therapist working from practices in Mayfair and Shoreditch.  She works with clients who need regular release work as a result of their sports and the stresses of every day life.  Joanne comes highly recommended by me personally as I've hugely benefited from her treatments.

Fabs Massage Fabian Adami is a remedial sports massage therapist who has worked with Precision Movement clients to assist in their recovery from injury.  He often works with rugby players.  Having received treatment from him on a number of occasions I can highly recommend him.  Fabian works in Putney and also offers a mobile service - visiting you at home which comes in very handy for us time poor busy folk!

 

Fitness Adventure Travel 

Rob Tynan's company, Fitness Adventure Travel provide bespoke fitness travel life changing experiences.  I am due to lead a trip to Vietnam this year for F.A.T and I highly advocate setting yourself a challenge like this and gearing your training towards it.  Life is for enjoyment, adventure and experience, and if your training can support this then all the better!

 

Florence Parot

Florence Parot is a Sophrologist specialising in sleep and burnout.  As you know I for me sleep is an essential foundation of health and wellness. It's where we heal and recover both mentally.  For those really struggling with the quality and quantity of their sleep Florence can help you.  As a former corporate ladder climber Florence knows how burnout starts, what it feels like and how to recover from a total crash.  

 

Be Sophro 

Be Sophro is owned by Dominique Antiglio a sophorologist who specialises in birth preparation, stress management and preparation for special events.  Sophrology combines gentle movements, visualisation and meditative practices which make it a comprehensive system for mental and emotional support and rebalance.

In summary, at Precision Movement we are specialists in movement - in rehabilitation and strength conditioning.  We also highly advocate optimising all areas of your health and well-being and that's why we have picked these specialists for you should you ever need their assistance.

 

 

 

 

Do you want to know what KT is really like?

Let's face it, I'm hard to sum up in a tidy little phrase - though many have tried!  So I asked my lovely clients, the recipients of my knowledge and expertise to describe their experiences of working with me. My fabulous web/video/media guys at SquareGlu sprinkled magic dust over it to produce this little movie... 

 

Thanks to to my lovely clients for taking part - I did tell you I'd get you your five minutes of fame! And thanks to SquareGlu for making such a professional end product.  

 

Popcorn at the ready.... ;) 

 

The core killer that negates a killer core

teddy in casts
teddy in casts

I recently saw a man working out at my Mayfair studio who was wearing a back brace.  I asked him what it was for and he proceeded to tell me that he had terrible back pain and was advised to exercise with a sturdy back support.  If there is one thing that I find contradictory, it's wearing a brace that stops movement so that you can exercise/move in the gym.    If you want to make your back pain worse then wearing a back brace or support is the quickest way to do it and here's why....

Casting is for breaks

Have you ever broken any bones?  Last year I worked with a lady who broke her ankle.  She was in a cast for 6 weeks and a boot for another 6 weeks.  When she started her rehabilitation with me the difference in the musculature from left to right was incredible.  It looked like she had two separate legs!  You see the body is mighty clever.  If you are not using muscles they atrophy (shrink).  A similar phenomenon happens to astronauts when they go into space for long periods.  Because there is no gravity their bones become less dense.  The good news is that when there is an increased need for muscle the body responds and adapts to the stresses it is put under.  

This is why I am so adamantly against back braces for back pain.  If you have back pain from disc prolapses, spinal stenosis, disc degeneration, or non-specific back pain back braces are really not going to help you in the long term.  I am not saying do not wear one but I would like to educate you on what they do to the body so you can make a more informed decision about wearing one.

The off button

Effectively, just like a cast, a back brace will cause muscles to switch off.  One of the first things you learn when you start corrective exercise is how to activate the core.  Core activation is absolutely essential to the support of the spine and surrounding structures.  Switching off these muscles is just asking for trouble.  You cannot rely on a brace to give you the support you need - that is the job of your muscles and connective tissues!  If you stop conditioning the muscles under controlled conditions with gradual development you will leave your back even further unsupported and at risk of further injury.

Restricted movement

The point of exercising is to move.  Wearing a brace can result in muscles getting tighter as they are not able to move through a full range.  This will create further imbalance as certain muscles will become tighter and others will overwork to compensate further pulling you out of alignment and causing more stress on your back.  

Faulty messaging

If you are wearing something that restricts movement and causes muscles to switch off you will effectively change messages to your brain and alter movement patterns.  The brain responds to the movement patterns you put it through and with repetition it creates a blueprint that is stored for future use.  It means we do not have to learn a movement every time we come to do it.  However, if you change the variables for instance by putting a brace on, the brain will change it's blueprint accordingly.  When you take the brace off and go through daily movements, the brain will use the newly formed blueprints with restricted range of motion and less muscle activation.  This leaves you even more vulnerable to injuring yourself further.

What to do

You body has its own brace system - your core.  The great thing about the core is you don't have to put it on every day - it is always with you.  If you do not know how to activate it then seek out help from a corrective exercise specialist.  To find out more about your core read my article "Does having a strong core relieve low back pain?"  Equally important is your postural alignment.  If movement is not your specialist area then chances are you won't know if you have poor posture or to what extent your posture is affecting your back pain.  Optimal alignment, core activation and gradual progressive corrective exercise are the keys to getting your back pain under control.  There are no quick fixes.

If you are currently wearing a brace and would like to explore another option for improving your back pain then contact me at 

KT@precisionmovement.co.uk

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