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Master the Essentials: 4 Sources of Athletes’ Reduced Risk For Injury

Master the Essentials: 4 Sources of Athletes’ Reduced Risk For Injury

“From birth, man carries the weight of gravity on his shoulders. He is bolted to earth.” Jacques-Yves Cousteau   Injury/Pain is not the enemy it is a signal from your body that requires responsibility.   To reduce your risk of injuries a proactive approach is fundamental, involving a practice that places an emphasis on the four UpRight Movement Principles of: Mindset, Recovery, Nutrition/Hydration, and Movement. Here’s how to protect your investment in yourself by maximizing four of the leading sources of success.   1. Restorative Sleep: Wake and sleep with nature’s rhythms of light and dark. Expose yourself to fresh air and natural sunlight daily. Avoid caffeine after 12 PM. Avoid alcohol and try to minimize consumption of grains, sugars, and artificial sweeteners close to bedtime. Start winding down 2 hours before bedtime and dim the lights in the house, (incl. TV and Computers). Make bedroom dark and cool. Rest when tired, and sleep deeply by 10 PM for 8-10 hours. 2. Restorative Nutrition: Hydrate your body with quality water- approximately .5 – 1 oz. per pound of body weight. Minimize your intake of other beverages like sodas, energy drinks, fruit juices, teas, coffees, and alcohol. Limit your intake of processed-grains, sugar, artificial sweeteners, nicotine and/or narcotics. Nourish your body with quality, fresh, nutritious whole food that is optimal for your genetic needs and health. Eat breakfast soon after awakening. Chew your food thoroughly, enjoy and be grateful for your food, which supports your life. Eat regularly, avoid eating when overly hungry, and eat slowly until satisfied. 3. Durability: Develop Quality Symmetrical Mobility, Balanced Posture, Motor Control, Postural Control, Efficient Movement Pattern Skills, Optimal Strength...
Return From Injury

Return From Injury

I began training with UpRight Movement when I was recovering from an upper back injury. I’m a very fit and active 70 year old and spend regular time working out: lifting, cardio, hiking, and walking. I found UpRight Movement to be very knowledgeable about body mechanics, nutrition, and the process of recovery from an injury. I still perform UpRight Movement’s recommended series of exercises. It is my weekly tune up- I feel stronger and more efficient! I feel UpRight Movement is an advocate of the fit for life ideals I believe in and practice. Diana Heberger UpRight Movement can help you to identify and train to reduce the risk of injury BEFORE it happens. Return from Injury The most common question in any injury is simple; WHEN CAN I BE ACTIVE AGAIN!?! The answer to this question of return to activity is critical because a previous injury is the number one cause of any injury whether it is a concussion, sprain, or pulled muscle. Return to activity refers to the point during the injury recovery process when a person is able to go back to moving, working, or playing at a pre-injury level. Using our qualifying processes, UpRight Movement is a Force Multiplier able to base return to activity on simple, repeatable, objective measures as well as three levels of clearance; Pain, Quality and Quantity. Everyday Factors for Injury susceptibility: Previous Injury Functional Asymmetries Sub-Optimal Neuromuscular Coordination High non-lean mass to muscle mass ratio, and low strength to bodyweight ratio Poor Judgment Additional Factors for Pain/Injury susceptibility: MINDSET: Non-Conscious Bias Imbalanced Posture and Inability to access Primitive Postures of Restoration,...