Tight hamstrings??

One of the main issues in posture and exercise can be tight / shortened or over active hamstrings.

It's not suprising really. We have all conditioned ourselves to sit in this very unhuman and abnormal positing of seated. As a recent creation, sitting on a chair distorts the body position over time. Normally, it wouldn't be a problem but our evolvement into creatures spending often over a third of our time in this position, ramifications ensue. If you think about it, when you're sitting, your hamstrings are remaining in a shorter than normal position with the knee being flexed. For arguments sake, we'll assume that normal is standing for the purpose of proving this point. The front of the hips (hip flexors) are also in a shortened position, the lower stomach muscles are elongated and remain redundant whilst sitting and the glutes are also stretched out.

With all of this going on, the profile of the hips, the alignment of the spine all the way into the shoulders and head position are all disaffected. So, what do you do to avoid back pain, constant shoulder ache and a weak core?

Here are some simple suggestions to help you self help if you feel the above is relevant to you or anyone you know:

1. Firstly, look at your habits and think how you can avoid over sitting. Avoid gym machinery, have breaks when sitting at a desk. Rather than trying to fix a symptom, think about changing and adjusting the cause.
2. Use a foam roller. This can release tension in soft tissues that simple stretching wouldn't get near. If you haven't seen one or don't know how to use one then visit the Creating Chaos shop and take a look at our online fitness area. Focus on releasing tension in your thighs, front of hip, side of thigh and inner thigh.
3. Stick to compound exercises where possible, the more of your body engaging in movement, the better and more naturally efficient your kinetic chain will become. (assuming good technique)
4. Wake your glutes up (your backside). By far the laziest muscle in the body but the most important. Get this muscle active, dominant and firing like a piston and you're well on your way.
5. Practise breathing from your lower abdominals. As babies, this is natural and we unlearn this great habit as adults. Practise daily for a few weeks before noticing how it starts to become natural. While standing is best, draw large breathe in through the nose and inflate the stomach in the process. Then draw the stomach back in and exhale whilst tightening the lower stomach muscles to the spine.
6. Incorporate simple motor skill exercises or balance work into your exercise. These seemingly simple activities will force your body into situations where stability through movement and function are crucial and you have to do it. It's all very good being able to hold a plank for 2-3 minutes but what use is stability if it isn't functional.

There is a lot more I could go into but this is plenty to get you started. Remember, with these things, it will only be effective if you apply change to the habit that has created the problem in the first place.

Beat the cooler weather

With temperatures dropping in September and nights drawing in, there is no need to feel that you can't continue to enjoy being outdoors, active and making the most of our natural surroundings.

That said, there are some considerations that you should take into account to ensure that your experiences remain safe, enjoyable and fun:

• Visibility - if you're looking to head out in the evenings or early mornings, stick to areas well lit or make sure that you are visible and that you have good visibility. This may be in the way of a head torch or some luminous clothing. If you are heading off the beaten track where traffic isn't a problem, ensure you have a headtorch or stick to areas where there is little in the way of tree canopy overhead. You'll be surprised by how quickly your eyes adapt to ambient light.
• Footwear - Make sure the tread of your footwear is suitable for the surface you're on. This is something important for all year round but as the flip flops hibernate for autumn and winter, it is more important that in the more inclement weather, you're as sturdy as can be on your feet. Good cushioning for hard surfaces is crucial and sturdy non-slip tread for off-road is a must.
• Warmth - If you're exercising then you should generate a fair amount of heat but in winter, it can take longer for you to feel this benefit. Thermal layers are great and the options these days are fantastic. You'll know your own body better than anyone else but it's better to have more than less. Remember this - anyone can be a cold and wet fool. Multiple breathable layers will help hugely and there are some great shower proof light jackets available that don't restrict movement.
• Emergencies - It sounds like common sense and something you wouldn't need telling but think about safety. Who are you telling your route to? Are you near to any phone facilities if things go badly or will you be carrying a mobile? What time do you anticipate returning?
• Fuel & Hydration - In cooler weather, the body burns more fuel to maintain core temperature. Making sure you are fully fuelled at the beginning and well hydrated is vital. Carrying water and sipping helps a lot and if you're planning a long excursion, are you going to take some additional fuel. I'm not going to promote what to have on this. We all have different preferences and requirements. If you know you can still perform whilst digesting solid food then have something that gives you the boost you need. One thing to note is that sugary foods or carb gels that sell by the bucket load absorb water and leave you with a dry sticky mouth. I much prefer some protein but this is personal preference. Don't be fooled into thinking that carbs are the only energy source. Fats and protein are just as much a source of energy and anyone saying differently is either a salesperson for carb replacement fads or doesn't understand nutrition. I'm not encouraging eating pies but of all the endurance events that I've ever done (quite a few), the best refuelling I've ever had was by eating a small pork pie midway. Not the healthiest of snacks but the balance of protein and fat was perfect for me!

Hope this helps and I look forward to your comments.