EXERCISE ESSENTIALS
Try these movements if you are experiencing pain.
Relieve Aches & Pains In Minutes Without Pain Medication!
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to- side. Repeat 8 times on both sides.
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
Helps With Mobility
Core Strengthening
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Athletes often experience rigorous training routines and schedules that can leave them with fewer hours of sleep per day than their bodies need to perform and recover. Athletes need a tremendous amount of sleep, more than the average person, in order to train effectively, recover sufficiently, and perform optimally. Here are some tips to help you get the sleep you need to give you a competitive edge: 1. Cue your body for sleep: Bedtime routines are a very important step for athletes to wind down and cue their bodies that sleep is around the corner. Doing a few things in succession before you go to bed every night will train your body that it is time to get into sleep mode, allowing for sleep to come easier. This is especially useful for athletes that travel and are spending much of their time in strange beds. A bedtime routine can be taken anywhere. 2. Schedule Recovery Days: Sleep is the only time that we are able to passively recover; therefore, adequate rest should be a component of every athletes training regime. Our bodies heal itself better than anything SLEEPWELL PERFORMANCETIPS
else, and often we are not spending enough time sleeping to allow for sufficient recovery. This leads to increased risk of injury, slower recovery time from injuries, week immune systems, poor performance, burnout and ultimately shorter playing careers. 3. Allow enough time for sleep: Set up a proper schedule that fulfills your basal sleep requirements (the amount of sleep you need to feel your best). Planning hours of sleep into your training regime will ensure that you are getting the sleep you need each and every day. Are you are having trouble getting the sleep you need to be at your best? We are here to help. Check out our website www. sleepwellconsulting.ca for more information and request a FREE 15 minute consult.
Thank You Staff, Clients & The CKOM Adopt-A-Family Program!
This year, Craven SPORT services was blessed to have the opportunity to help a family in need during the Christmas season. Through the generosity of our staff and clients a family in need was provided with all the necessities for a Christmas dinner, presents and enough groceries to fill their cupboards and fridge/freezer and get them off to a good start in 2017. Our family this year consisted of a single parent and her four nephews; a 7 year old, a 4 year old, a 3 year old and a 2 year old. They were overjoyed when we delivered their Christmas presents, decorations, stockings and food. She said that this is the first Christmas that the boys have ever had and she was speechless when she saw all the gifts and food that we brought. She said that she never expected this to happen and that we truly have made a huge difference in their lives and have done more that she could have imagined!
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