26April

Top 5 reasons for runners to cross-train

cross training can make you a fitter, more consistant runner and boost your overall fitness:

Why should you make time in your training schedule for cross training? Time not spent running is wasted time right? Wrong! Here's why....

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Written by Neil Dayus, Posted in Exercise

24April

Core Conditioning 101 - Total abdominal conditioner

Grab your swissball for this great conditioning exercise!

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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Written by Neil Dayus, Posted in Exercise

18April

Treating injuries the On the Bench way

How we do it and why it works so well

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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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

09April

Why should Golfers follow a conditioning program?

Do you really need to condition for golf, you don't need to right?

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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Written by Neil Dayus, Posted in Exercise

06April

Golfing this weekend?

how a little time spent on your core can save your arms a great deal of pain:

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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Posted in Exercise

29March

Recent Feedback

Some of the recent praise for our Golf Biomechanics services:

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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Written by Neil Dayus, Posted in Exercise

11March

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

They play a key role in stabilising your lumbar spine and the SI joint so show your lower Abdominals some love!

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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Written by Neil Dayus, Posted in Exercise

11March

Sunday morning pampering

Ready to face the day

I woke up early this morning. I wasn't sure why until I tried to turn over to look at the clock. Back ache. Stomach cramps. And a hayfever fug. Not a good start to my day off.

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Written by Sam Colverd

08March

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

great exercise for linking core strength to the limbs.

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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Written by Neil Dayus, Posted in Exercise

06March

Core Conditioning 101 - Abdominal curls without the back ache.

Make the most of your abdominals, exercise them the right way.

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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Written by Neil Dayus, Posted in Exercise

09January

Functional Fitness Considerations

things to consider before you dive into a new fitness regime

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.

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Written by Neil Dayus, Posted in Exercise, Massage

10December

The C.H.E.K Effect

Why a CHEK trained professional isn't like your regular PT

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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Written by Neil Dayus, Posted in Exercise

25November

Christmas Shopping

Christmas is just one month away and no doubt your shopping is in full swing. Traipsing around crowded shopping centres and high streets, overloaded with heavy shopping bags can really take its toll on your body and your stress levels! So why not reward yourself with a relaxing back, neck and shoulders massage? It will ease muscle tension, aches and pains and soothe frazzled nerves, the perfect preparation for all the gift wrapping, cooking and entertaining still to come!

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Written by Sam Colverd, Posted in Massage

19September

Core Training: The good the bad & the ugly.

a bit of a rant with some useful stuff sprinkled in along the way :)

If you want to appear to know what you're talking about in the fitness industry then "core" is your go-to buzzword it seems. There are rank upon rank of so called "experts" queuing up on YouTube to share the secret of their latest, hardest, most - "core" workouts.

But what is core conditioning really all about and what is my issue with YouTube superstars and their "expert" advice?

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Written by Neil Dayus, Posted in Exercise, Massage

12September

Celebrate with us!

it's our half year anniversary this month.

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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Written by Neil Dayus, Posted in Exercise, Massage

Articles tagged with: Back Pain

cross training can make you a fitter, more consistant runner and boost your overall fitness:

Grab your swissball for this great conditioning exercise!

How we do it and why it works so well

Do you really need to condition for golf, you don't need to right?

how a little time spent on your core can save your arms a great deal of pain:

Some of the recent praise for our Golf Biomechanics services:

They play a key role in stabilising your lumbar spine and the SI joint so show your lower Abdominals some love!

Ready to face the day

great exercise for linking core strength to the limbs.

Make the most of your abdominals, exercise them the right way.

things to consider before you dive into a new fitness regime

Why a CHEK trained professional isn't like your regular PT

a bit of a rant with some useful stuff sprinkled in along the way :)

it's our half year anniversary this month.

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