It has been our experience at the clinic that training for functional fitness is effective. We have implemented many of these concepts to help our patients recover. Like many ideas however, when they reach critical mass in the public domain it becomes over hyped and is thought to be the answer to all mans problems. As a result, today we see anything with reference to functional fitness getting endorsed. I would like to review the advantages this training offers along with some guidelines and precautions before you start.

Advantages

The increased complexity makes it more interesting and fun to perform

Limited equipment needs (gym ball, Bosu balls, dumbbells, resistance bands) so it is less expensive, takes less space and can easily be completed while traveling.

Challenges the body with the complex integration of information given to the nervous system from sensory input of the eyes, inner ear, soles of the feet and the upper neck joints needed for balance.

The dynamic muscle strength required to complete certain exercises develops the coordination of nervous system function and the musculoskeletal system.

I would like to suggest some guidelines for your consideration when selecting a program that includes functional fitness. Many people benefit from the general application of the functional fitness concepts however the more specifically you can address your existing deficiencies of the neuromusculoskeletal system the more effective the training program. It is critical that your body is properly prepared to take on the additional challenge of a functional fitness exercise regimen or the likelihood of injury significantly increases. It does not make sense to put the cart before the horse and overload your body to create a training response if you have not optimized your body’s structure.

Functional testing evaluates gait, posture, balance, joint function and strength of the muscles needed for postural control such as the transverses abdominus, deep neck flexor and the lower trapezius as well as the length of the hip flexor, hamstring and cervical extensor muscles

Guidelines

Begin with single plane exercise and progress through to multi‐plane exercise

Begin with simple exercise and progress through to compound exercise

Begin with exercise on a stabile surface and progress to a labile (dynamic) surface.

Perform your aerobic, balance and strength building components as separate endeavors first particularly if deficiencies or imbalances have been identified then progress to a more integrated exercise. This is when you can incorporate the principles of speed, agility and quickness

Remember a chiropractor is a biomechanical and structural specialist. To get the most out of today’s modern training principles it is critical to have a body that is free from nerve interference, has correct alignment, full ROM, muscle balance and segmental joint function. Dr Davidson has expertise in these training concepts as well as preparing your body for optimal function so that you realize the most injury free benefit of this training.

Definition: existing or being everywhere, constantly encountered
Synonyms: frequent, commonplace

Forward head posture ( FHP ) is ubiquitous! It robs many people of good health and can be the difference between losing and winning in life and sports.

As we begin the school and work season the demands of prolonged sitting further aggravate this postural deficit

We all know people who exhibit this exaggerated forward head posture. It is not only harmful to your health but can make you less attractive physically and show to the world a less confident depressed persona. Watching TV the other night it was interesting how a character was made to look weak and unattractive by showing them side profile with a slumped forward head posture.

Causes
FHP can be he result of trauma such as whiplash in a motor vehicle accident, an end stage of an arthritic condition known as Ankylosing Spondylitis, or from a compression fracture in the upper back vertebrae creating a hump in the upper back ( Dowagers Hump). These conditions however account for only a small portion of this posture occurring. It instead is more commonly a result of the cumulative effects of our postural habits. As the saying goes “ First we create our habits and then they create us”

The way we sit while at work , driving the car or in front of the computer or TV is often slumped with the head translated forward. Sports can exacerbate this situation with over development of the muscles in the front of the body and a weakness in the upper back muscles.

Biomechanics
The head weighs 10 pounds and is shifted forward. This straightens the spine as the body moves to counterbalance. Muscles in the upper back and the base of the skull begin to contract. This results in compression to the front of the vertebrae compressing the disc, which starts a degenerative change to the disc and vertebrae. This also ultimately stresses the nervous system.

Symptoms
This forward head posture results in compensation and a chain reaction that affects all areas of the body and your overall health picture. Patients present to the clinic with neck, upper and lower back pain, jaw pain, headaches, fatigue, stress, difficulty sleeping, lowered immune function and depression as a consequence of poor posture.

Diagnosis
You can use a low‐ tech postural check to screen for this condition. Have your friend or family member stand to the side. The center of their ear should line up directly over the center of the shoulder. A more sophisticated method which we use at spinal screenings is to do the same thing with a digital picture, load it into the computer and then draw a line to measure head position. The most accurate assessment however is when we take a picture of the skull and neck to measure specifically how the head lines up over the cervical curve as well as measure the degrees of cervical curve. This should be 45 degrees but is often less than zero.

Treatment
Time and time again at the clinic we have been able to help people restore the cervical curve to normal and to reposition the head properly over the spine. This is done over a period of time with chiropractic adjustments, rehabilitative exercises with glasses, and therapeutic exercises to strengthen specific muscles and stretching of the ligaments by lying over top of a neck bolster.