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Exercise

24
Apr
0

Core Conditioning 101 - Total abdominal conditioner

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This edition of Core Conditioning 101 focuses on the 'Swissball Prone Roll Out' a rather long winded name but a great, simple exercise for conditioning the whole Abdominal musculature.  It integrates the inner (stabiliser) unit muscles with the outer (movement) unit muscles to produce a fully functional abdominal exercise that should be the bedrock of your core workouts.  Here's what you need to know....
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18
Apr
0

Treating injuries the On the Bench way

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A large part of our focus at On the Bench is the treatment of aches, pains and injuries brought on, often, by a particular activity or event.  It's quite common for our clients to come in with a painful back, for example, and cite a step class or a weekend spent gardening as the source of the problem.
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09
Apr
0

Why should Golfers follow a conditioning program?

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With the Masters on this weekend I thought this would be an ideal time to answer a question that I get on a regular basis when Sam and I get injured Golfers come into the clinic for treatement.  Why condition golfers?  It's an easy sport that people play in their leisure time to unwind and relax isn't it.  You hit a ball, take a walk, hit a ball again, easy right?

Wrong!  The forces generated in long game shots are easily as high as any of those required for sports that are commonly regarded as far more physically demanding.  Studies of electrical activity in the muscles of golfers driving the ball have shown that this shot takes as much muscle activation (effort) as lifting a load in the gym that is so heavy you can't lift it more than four times!  That is an incredibly heavy lift!  Your gym instructor would have a heart attack if a novice lifter came into the gym and proceeded to try that lift!  Yet that's exactly what most golfers do.
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06
Apr
0

Golfing this weekend?

Posted by on in Exercise
Strains and injuries to the arms, particularly the wrist and elbow, are frighteningly common in golf today.  In this article I'm going to try and help solve that problem for anyone who suffers with this.  Now the focus is on golf due to that being my specialist subject but this information applies equally to any sport involving expression of force through the arms such as tennis, squash, cricket etc.


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29
Mar
0

Recent Feedback

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As part of our offering at On the Bench we have a comprehensive range of Golf Biomechanics services.  These include everything from work to correct swing faults and injuries to professional standard conditioning to improve performance.
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14
Mar
0

Change of plan

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I was planning to write today's blog with a focus on the combined effects of Remedial Massage and Corrective exercise, how they complement each other and why they are such a powerful combination.  But then the sun came out, it's turned into a beautiful warm spring afternoon down here at the wharf, I was reminded of a talk I had with a client last night and plans changed.

We were talking about how things change, plans don't work out as you intended when you first set out along their path.  About how sometimes you arrive at an entirely unforeseen but entirely welcome destination and about changing perceptions of what we want and what we value.  It got me thinking about how lessons and learning will come to you from lots of different sources.  I'm positive that I learn as much from my clients as they do from me and that I am a better teacher for it.  We are I believe the sum total of our experiences.  This chat we had whilst taking a breather from wood chopping meandered a little (what a shocker, for a quiet fella I can talk when I get going!) but essentially the take home message was that enjoying the view as you travel toward your goals can provide life lessons as important as the goal itself so don't be in too great a hurry.

Original huh!?  I know, it's been said a thousand times in a thousand different ways but on a lovely sunny day forgive me this one little indulgence.  I'm off to enjoy a cup of minty tea on the balcony (fire escape steps) looking out over the Solent before circuit training. 

Do something that makes you stop and appreciate the moment today. 

Love and life.

Neil.
Tagged in: relaxation Stress
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11
Mar
0

Core Conditioning 101 - Protect your back with the lower abdominal trainer.

Posted by on in Exercise
When you bend forward the properly functioning core works like this:  The contraction of the lower abdominal muscle fibres act to rotate the pelvis posteriorly which tightens the sacrotuberous, sacrospinous and sacroiliac ligaments and stabilises the sacroiliac (SI) joint against the shear force of the torsos weight.  This is what happens when everything works as it's supposed to.  If your lower abdominals aren't strong enough or they aren't firing up in the sequence they are supposed to you get problems such as lower back ache and SI joint pain.
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08
Mar
0

Core Conditioning 101 - Building strong foundations with the Horse stance.

Posted by on in Exercise
The Horse stance - Silly name, great exercise!

Having a strong core is all well and good for doing complex exercises on the floor but you need to link that "inner unit" strength to the muscles of the "outer unit" that mobilise the body for it to be any good in the real world.  You can have great core strength in an isolated exercise on the floor and still put your back out lifting something.  The inner and outer units must be conditioned to work together and that starts with the Horse stance exercises.
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06
Mar
0

Core Conditioning 101 - Abdominal curls without the back ache.

Posted by on in Exercise
Everyone loves an abdominal curl!  There are gadgets and contraptions and machines abound that all claim to help you to build a washboard stomach.  In our first YouTube video Neil explains the key pointers that go into making this gym staple a worthwhile exercise that won't leave you riddled with muscle imbalances, poor posture and pains.  Well worth a watch...
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09
Jan
0

Functional Fitness Considerations

Posted by on in Exercise
The big thing in the fitness industry over the last couple of years has been to jump on the “functional fitness” bandwagon. Bootcamp, P90X and Crossfit style workouts have soared in popularity emphasising as they do “big-bang” exercises like Olympic lifts, tyre flips, kettle bells etc, etc. These are all great things, compound lifting, training movements rather than muscles and the integration of core strength are all laudable goals and things I can get behind with just one little caveat: It must be suitable for the intended recipient of the exercise program.
Tagged in: functional training
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10
Dec
0

The C.H.E.K Effect

Posted by on in Exercise
chek logo
If you are signed up to our Facebook page or Twitter account then you may well have read the Yahoo! news piece that I posted the other day about the amazing results Olympian Jade Johnson has achieved working with the CHEK institute.  In a nutshell; Jade was running herself into the ground, she was hormonally exhausted (what we commonly call over-training) due to a poorly designed training program that she had been following that took no account of her lifestyle or nutritional needs.  Effectively she was being drained not trained and finally she had no reserves left to call upon and burned out.  You can follow the amazing progress on the blog: http://www.jadedragonreturns.com/


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03
Oct
0

On the Bench Special Offer.

Posted by on in Exercise
Sam and I strive to have a positive impact upon the lives of all our clients.  This is why we teamed up in the first place; to use our complimentary skills to get better long term results for our mutual clients.  It works and we want to do more of it!

To this end we will from now on be offering our fantastic assessment sessions with Neil for half of their usual price to everyone who comes in to see Sam for massage treatments.

An assessment comprises of:  Postural analysis, muscle tension tests and core strength and coordination tests.  We use all of this information to come up with a bespoke flexibility program and provide guidance about what sorts of exercises will help correct the imbalances that are so often at the heart of long term pain.  It forms the foundations of all our training programs and is a uniquely powerful step in your health and fitness goals.

To ask for more information or to arrange an appointment please email This email address is being protected from spambots. You need JavaScript enabled to view it. or call us on 12393 233140.
Tagged in: posture
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14
Sep
0

Great South Run Training Diary - Part 2

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Since my last training blog, I certainly feel like I have turned a corner in the road to recovery from my ankle injury. An awesome speed training session with my running club, Fareham Crusaders proved that my fitness levels and stamina are improving and I completed my first race since the injury on Sunday, only a minute slower than last year's time over the same course. It has really boosted my confidence and re-motivated me towards reaching the ultimate goal: completing the Great South Run.

But I know I cannot afford to be complacent. I may not be feeling the effects of the injury anymore but rehab exercises will still have to feature in my training plan, not easy when I also want to increase my mileage. With this in mind, I joined in with our Core Conditioning Class on Tuesday lunchtime as an easy way to get a more 'rehabby' session in. Neil Dayus explains: "The core musculature plays a vital role in running. It stabilises the movement of the limbs during gait and provides a stable base from which propulsive power can be developed efficiently, saving us effort and reducing the chances of an injury." I have been fairly focussed on increasing my mileage and improving the strength and stability in my ankle and as a result, the importance of core training has occasionally been sidelined. However, the 45 minute lunchtime class is an ideal way of fitting this training into my schedule and it means I can still run in the evening with my club. If you can't make the class, I strongly recommend booking a session with Neil so he can advise you on core exercises you can fit into your routine - it really does make a difference! Call 02393 233140 or e-mail This email address is being protected from spambots. You need JavaScript enabled to view it..



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12
Sep
0

Celebrate with us!

Posted by on in Exercise

On the Bench Ltd opened it's Portchester clinic doors in March this year.  To celebrate our half year anniversary we are offering one lucky person the chance to win a month of Personal Training with our expert trainer Neil Dayus.

All you have to do to qualify is "like" our Facebook page.  At midday on Monday October 17th we will pick out a winning name at random.

You can find our page here: http://tinyurl.com/6ykyt5d
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12
Sep
0

Classes at On the Bench

Posted by on in Exercise
Did you know that On the Bench put on group exercise classes in circuit training, core conditioning and pre-natal exercise? These classes are a great way to improve your fitness and boost your metabolism to keep the winter blues at bay.

Each of our classes are led by our expert personal trainer Neil Dayus. Whats more we cap the class sizes at six people to ensure that everyone gets the coaching they need, maximising the benefit of each session.


Tuesday at 15:00 - PRE NATAL EXERCISE - a 45 minute class tailored to the specific physical demands that pregnancy brings and designed to be suitable for all stages of pregnancy.  The class focuses on supporting the postural changes that the body undergoes during pregnancy and emphasises specific strengthening to reduce discomfort as well as providing a fantastic metabolism boost to keep weight gain managable.


Wednesdays at 17:15
- CIRCUIT TRAINING - a 45 minute circuit training class with a difference.  Group size limited to 6 people to ensure that you get to experience the very best in personal instruction as part of a group exercise class.  A real blend of expert personal training and circuit training.  Ability and fitness level are not important, everyone will get a great workout from this class based on getting you moving!


Thursdays at 17:15 - CORE CONDITIONING - a 45 minute class targetting the abdominal muscles and the back for a strong, stable core.  Neil is a real expert in core conditioning and each of these classes are tailored to the participants unique ability level to offer the very best workout for you. 

Our class price is £5.00 per class and due to the limited spaces available we recommend that you call ahead to reserve a spot. You can reach us on 02393 233140 or email This email address is being protected from spambots. You need JavaScript enabled to view it. to ask for further information or book a space.


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05
Sep
0

Great South Run Trainer's Diary

Posted by on in Exercise
The Client:  Samantha has previously completed the Great South Run and signed up for the 2011 event with the intention of bettering her previous time.  A non-traumatic ankle injury led to a 6 month period of patchy training and increasing frustration for Samantha. 

Whenever she would try and run the story was the same, at some point during the run the injury would flare up, causing her to have to stop and hobble home.  It was early Summer when Sam and I first sat down to discuss her options for training going forward and we quickly came to conclude that we would train with the aim of completing the course, staying injury free and use this year as a building block toward a triumphant P.B at the 2012 event.
Tagged in: Great South Run
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30
Aug
0

August's book recommendation

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The ever-growing library at On the Bench has some real gems and this month we've been busy thumbing through the pages of a particularly great tome of wisdom.
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Hits: 1418
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14
Aug
0

August Offer.

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Our August Exercse offer is up and running.  If you reccomend training with Neil to a friend, relative, or colleague and they contact Neil to arrange a consultaion before the end of September you will receive your next training session absolutely free. 

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0
12
Aug
0

Free Back Pain Clinic - 29th September 2011

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On Thursday the 29th of September Neil will be holding a free-to-attend clinic on lower back pain and how to overcome it.  The clinic will start at 6pm in the studio and will run until approximately 8pm.
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Hits: 1951
0
08
Jul
0

Forthcoming attractions

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Confused by the mass of dodgy information out there about what is healthy and what isn't?  We aim to cut through the fog and separate fact from fiction in our soon to be unveiled nutrition section of the website.
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0