Lumbar Spine

More than 90% of the population suffer from lower back pain. Let's do a little test, check the items that you have did for the past 2 months.

Stability

1. Sit up/Crunches (No image required)
2. Windmill
   
3. Abdominal Twist
   
4. Sit up/Crunches with twist (No image required)
5. Lying bent stretch
   
6. Any other kind of mid body exercises that have movement (most)

If you did at least 1 of the above, this is just 1 of the reason for your lower back pain.

As stated in my previous article, lumbar spine (lower back) requires stability, by creating movement, you are creating instability.

Posture

Try to see if you have a good posture. Stand up straight, look at your lower back. Is there a slight arch? If it's straight, you have a flat back posture. If there's a big arch, you have lordosis. Look at the picture below for a picture of the normal spine.

Most of us are have a normal spine from birth. The curve has increased/decreased over the year due to poor movement pattern or very low inactivity in life.

Example - desk bound job

Some of you may require long hours of sitting in your chair. With this physical inactivity, the followings may happen.

Shortening of hip flexor --> posterial tilt of pelvic spine
Inhibiting of glut muscle --> more dominant hamstring (faulty firing pattern of muscle)
And a lot more.

All these will have a chain of reactions that lead to worse posture and movement pattern of our body.

For a start,

• stop doing any of the exercises listed above.
• do not stay in your seat for too long, take a short break of standing up and walking around every 10-20 minutes.
• get the right curve for your spine
• start the right core training to your body for stability

If you have any question on how to get the right curve or how to do the right core training, do not hesitate to email me.

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Stability or flexibility?

People are confused which joints must be stable and which must be stable. Through assessment, we are able to note key areas that require mobilization and/or stabilization.

One example is the thoracic spine. Without a proper mobility in the thoracic spine, the lumbar spine will be forced to compensate (by creating movement, note that lumbar spine requires stability). This result in a number of potential problems.

These are the major joints that require good stability or flexibilty for a painless body.

*From top to bottom

GH Joint - Stability

Scapular - Mobility/Stability

Thoracic Spine - Mobility

Lumbar Spine - Stability

SI Joint - Mobility/Stability

Hip - Mobility

Knee - Stability

Patella - Mobility

Ankle - Mobility

1st MTP Joint - Mobility

Through assessment process, key areas may be noted and proper rehab/prehab exercises will be able to solve these problems.

Preview to Posture, Flexibility, Mobility, Stability, Aches and Pains.

Hello all,

All of us will suffer in pains/aches in our lives. It can be lower back pain, shoulder/neck pain etc. How do all these pain come about? You just have to read more to understand why and how it happens, how to solve the pain and steps to prevent the pain.

There will be terms which I am unable to translate to a beginner’s term. So, help yourself by googling what does the term means.

All problems will be linked, but by solving the few major problems in your body, you will see a huge progress in posture and you can enjoy a painless body.

So if you are training with pain or you don't feel the right muscle, you must have faulty movement pattern and poor posture. Please read more before you get any serious injury.

If you have any question on your body ache/pain or anything related, do not hesitate to contact me.

From,
Kevin Chia

I am stickman

I am mr skinny man! Da personal Trainer.

If i'm skinny, i'm skinny for a reason, i choose to be skinny.

As a trainer, what i need is knowledge, i don't need to prove that i have knowledge as shown in hwz - health and forum fitness corner.

If i'm skinny, i must be weak right? Then this pic must be photoshopped. Oh yeah it must be, or the tyre is hollow, it's a FAKE!


Just remember passerby, all of us train for various reason. I am not as skinny like 55kg already. So i don't have desire to put on more mass. Let's try form for deadlift or ATG squat. 1rm if you are strong. Well well well..





da personal trainer.

Lips aka kevin chia aka ah beng/seng as called by passerby.

ps: sorry, just cant help poking fun at shallow comment.

fright during driving

mel was on the car with me, we are on the way to worm's house to watch chelski v manure.

HENG i wanna drive to McDonald to buy McSpicy for my cheat meal for the week. If not....... (read on)


I need to turn right at this junction so that i can get to Mc, if not, i will drive straight if i need to go to worm's house directly.

So well, i am driving like 30kph when i entered the right filter lane. A bus was going straight la. Then PANG. I tot someone rammed my rear, but well, that bus that went straight hit another car.

This car is strange, he tried a U-turn (probably, cant be right turn) when a bus is coming towards it at ~40kph. BANG, the front of the car is gone totally.

If i were to drive straight, darn it, i will be the one to hit the car!

I think... That car wanna step on brake, but step wrongly on acc. (just my guess) Or he thinks he can U turn fast and avoid the bus.

Well for all of us drivers, drive slowly and safely.

cool....

weather in Singapore today.

Wish it's like this EVERYDAY.

:/

Was going to spend $1k on body kit, well, which will look darn good, then again, i will need to add fog light, change to 16" rim and this is not good for my wallet.

So well, spent $80 on cheapo stuff.

I came to a conclusion last night...

I shouldnt spend money on cosmetic mod coz i will suck in idea and design. Stay stock.

pimping my ride

i may be doing some exterior mod to my car soon. :D

A thread which i posted in EDMW..

I'm washing my car at mscp just now when.....

---

suddenly this bangala answered his HP and started to wail very loudly. At first i thought he was just laughing but i realized that he is crying very hard! All the workers started surrounding and comforting him and bring him to another corner. Should be news of death of someone close or something. So they come over to work for money, please be understanding and dont treat them so badly (some of us)

They work very hard just for that little money. Sure there are many Locals who are suffering but let's just be human and treat them nicer.

Recently, my dad gave them my 21" TV with lots of my old clothings. Hope they will find them handy..

I changed my rim!

My right front tyre kenna a nail a few days ago and i thought i got it fixed coz...... that tyre keeps leaking air for the past few days...


At first just wanna change rims + tyres (take chance to chance) and then....


I just changed my rims..

My old rim.1 of the choice - multi spokes

Then i'm thinking all white or all black or the one at bottom left..

top left enkei rim is special also
black with red lining also can mah...

In the end leh, after consulting dear dear.. we choose black with red lining.




Total damage: $230.

oh, regarding that old tyre, it kenna another nail!! So freaking heng!!!

PT update - zach

This client of mine, Zach, is quite cute.

Everytime in training tell me "no problem, can take it can take it"

Well yesterday, i give him some preview of conditioning training.

Warm up includes rolling, stretching, moblisation, activation and core.
Give him practise some exercises.
DB Swing (DB instead of KB swing)
DB DL
Chin up (with band assisted)
Push up
Squat press DB

His strength routine.
DB DL (10kg) 8 reps
DB Swing (10kg) 10 reps
Chin up (band assisted) 6 reps
Squat press (5kg) 6 reps each side
Push up 10 reps

No rest, 3 sets total, finish in fastest possible time.

He made it! In 6 min+ with lousy form for some exercises.

Here comes the finisher (leg matrix - no jump version)
24 squats
24 lunges
24 squats
24 lunges

Total time of 4:27 i think.

Well done la Zach, you can only get better.

After the training i asked him about progress. He said that his pants is getting tighter.

I was like WTF coz this means gaining fat. Well, he felt the same at waist, tighter at thigh area la. Top is getting tighter too.

Good that he's seeing progress, but this b****** doesnt allow me to take pic. Gained a few kg, but not visible enough. Need more training.

I'm out. :D

If you think why i can do all this in PT, well, we are training in a private gym. There's no people disturbing me with all the equipment and banging.

This training cannot be done so easily in clubfit.

answers...

vince got the first one.

breaktalk, kopitiam.

2nd one is...
red = crab
black = shadow *

*think simple, dont talk to me about something else.

realized that i haven been blogging so often, well, will try after i come up with a manual for my client.

riddles...

quite lame

1)
is bread or kpoi more talkative?


2)
black or red crab runs faster?


answer in next entry.

knowledge is power

whenever i see Peter Rouse for 2 days straight, i will realised that i am ultra skinny. and my knowledge is way below par.

darn it.

I have sort of finished his CPT now. Well, i am still ahead in terms of current knowledge when compared to a lot of other trainers (non-degree) and there's quite a no of them going thru cpt now too.

guess what? i still want to stay ahead till i quit this job! I will be attending next level of his course coming august! imagine how much i can learn by attending this 8-day course. hehe

Staying ahead!
knowledge is power!

my latest pic

Update (3rd April):
Current weight is 64.5kg. Will still be focusing on gaining more mass.

A fun pic taken after training.