CLIENT:
Client: Chana M., 46
TIMEFRAME:
May 2024 – Present
Restoring Balance and Strength After C-Sections and a Sedentary Lifestyle
Chana, 46, is an active mother to two young boys. She came to see me because she had difficulty keeping up with everyone and wanted me to help restore her movement. Her sons are athletic, and she wants to play basketball with them in the driveway and assert dominance.
CHALLENGE
Additionally, Chana has undergone multiple C-sections, which disrupted the alignment of her abdominal fascia, making it difficult to restore optimal core stability.
Chana had an active past, which included injuries and medical procedures, but her current office-based lifestyle with prolonged sitting has negatively impacted her posture and movement quality.
APPROACH
First Session:
Conducted a three-dimensional core stability assessment, evaluating her ability to control force in the sagittal, frontal, and transverse planes.
Identified poor control in all planes as well as dysfunctional postures, including collapsed arches and hyperextended knees, and introduced targeted exercises to address the issues.
Designed and implemented a stability exercise routine to solidify mobility gains and promote lasting improvements. Provided guidance to help her perform exercises independently, supporting sustained progress.
Instructed on performing the Hinge Deadlift and Goblet Squat, focusing on improving form and technique.
Established a plan and daily routine to help her improve.
Next 12 Sessions:
Applied myofascial release techniques of all myofascial meridians to enhance mobility and reduce tension.
Restriction was present everywhere which limited her ability to move. Following each mobility session, her movement improved dramatically as did her confidence. Movements that were shaky and weak became strong and confident.
Integrated mobility gains into stability exercises to restore control and proper movement patterns.
Built confidence in her Fundamental Human Movements.
Identified other body structures and movements requiring attention, including her s which were weak and implemented a corrective exercise routine to restore their function.Posture was a big issue which needed resolution. She collapsed her shoulders leading to impinged nerves. Our focus on her wrists was to lengthen the muscles of her chest which pulled her forward and strengthen the muscles which retract her scapulae.
After our 12th session, I determined Chana’s function was sufficient for more rigorous training and introduced her to a structured HIIT class to build endurance and overall strength.
RESULTS
After 8 weeks of training, Chana mastered the ability to perform ALL Fundamental Human Movements.
Chana overcame her initial nervousness about Deadlifting. After just 3 sessions, she was lifting 88 pounds for 3 reps. By session 6, she progressed to a 150-pound kettlebell, and four months later, she could easily deadlift the same weight for 5 reps.
We restored her wrist function, resolving a long-standing issue. Her grip is no longer a problem.
She now confidently assists her husband with heavy lifting and moving furniture around the house and she’s looking forward to impressing her boys at the basketball court when the weather warms up.
Since joining my HIIT class, Chana has lost 15 pounds and looks fantastic!!