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Helping You Stay Fit and Strong! 10,000+ social media followers 10,000+ e-newsletter fans FULL PAGE AD ADVERTISER Helping you stay fit and strong! London sportsfiles TM Healthy sitting .ca By Gwen MacLean for Living Balance Clinic March/April 2021 We are sitting a lot these days. London & Area Edition There are fewer opportunities for GWEN MACLEAN RMT, CSI sports activities, and we are spending 551 Knights Hill Road, Unit 2 more time in our homes going from the London Ontario computer to the couch. That’s a lot of 519-601-6602 sitting! www.gwenmaclean.ca thelineup Our bodies are not designed for sitting. @structuralintegrationlondon Ancient humans did not sit in chairs. fitness .............................. pgs 4-5 & 22 They walked, hunted, gathered, built and How do we sit comfortably and dismantled camps, squatted and knelt. baseball ................................... pgs 6-9 healthfully? Not many of us squat in North America. Here are some foundational tips you gymnastics .................................. pg 10 Our hips don’t have adequate mobility, can use to sit in a healthy way to de- as we don’t squat much after the age of 4 martial arts ........................... pgs 11-12 crease back, neck and shoulder pain: and don’t move our bodies enough in the 1. Use a chair with a firm flat surface. way they are designed to move. soccer ................................... pgs 13-17 2. Make sure the chair is tall enough However, working up to squatting that your hips are higher than your knees. football ........................................ pg 18 could be a new habit to add to your daily 3. Sit on the chair as if it were a stool regimen. It would be easy to work it in hockey .................................. pgs 19-21 without a back (you will be upright with a to TV watching. You can start off with curve in your low back). a book or two under your heels if your cycling .................................. pgs 22-23 4. Roll forward off your tailbone and calves are tight. This will allow you to get onto the front edge of your sitting bones, cheerleading ................................ pg 23 into the squat position more comfortably allowing your upper thighs and feet to until your calves release. have more weight in them. But when you have to sit, there are These tips will ensure you have a wide Special thanks to YMCA some tips to make it less taxing on your base of support with your pelvis. As long for the cover photo body. as your pelvis is tipped back, like it is A little test to try: Sit in your chair when we slouch, no amount of muscle with your feet on the floor and slouch will improve our ability to keep our trunk like you would at the end of a long day. erect and keep pain and discomfort at Does your weight fall to the back edge of bay. your sitting bones? If you take note, your Let’s talk about when you want to kick tailbone will be tucked under between back and recline during a movie. The your sitting bones, and the weight in your trick is to lean back on the backrest with- feet will be light. Your shoulders will be out rolling back on your sitting bones, rounded, and your chest dropped. Your without bringing your tailbone under- head will be forward, and this creates neath you, and without flattening the A proud supporter of a bulge at the base of the back of your curve in your low back. You can do this neck. This type of sitting could potential- local sports in St. Thomas by leaning straight back from your hips. ly lead to joint degeneration and back, Start the healthy sitting position with and the surrounding areas neck and shoulder pain. your buttocks into the back of the chair since 1954. and lean straight back until your upper back touches the backrest. Then you can let your low back relax. At this point, you will still have a slight curve in your low back. You will feel the weight in your sit- ting bones – not your tailbone. You will find that your chest stays open, and your shoulders don’t round forward. It will take some practice to build up your mus- cles to sit comfortably in this position, My weight is on my upper thighs and I am rolled onto the back of my sitting but once you do, it’s pretty wonderful. the front of my sitting bones, my chest bones, the curve is gone from my is lifted, and I have a nice curve in my low back, my chest is dropped, my www.dougtarryhomes.com lower back. shoulders have rounded forward, www.livingbalanceclinic.ca and my neck has dropped into my upper body. Use #LondonSportsXpress and get FEATURED! London.SportsXpress.ca 3 sportsfiles ® Network Fitness that’s accessible! March/April 2021 Submitted by 9Round London PUBLISHER/SALES: Greg Matthison [email protected] · 519.619.6029 9round London is happy extend a free 1-week pass to anyone that London.SportsXpress.ca to be open again and would like to come try out our gym! running classes daily. We are lucky enough to have About 9Round London 9Round London is proud of its com- a small member base of mitment to its members’ health and around 200 members, so we are able to wellness, and to the education of its still have a lot of class bookings available trainers. The diversity of our staff, with and keep a small safe atmosphere for our backgrounds in personal training, fat members. loss coaching, professional fighting, We run classes every 45 minutes. We physiotherapy, and sports psychology, allow up to four members in the club creates the ultimate blend of experience at a time and have one trainer to guide Greg Matthison and family: Sam, Jack & Kate for members. our members through their workouts. Working out at 9Round is always a SALES Walter Browning Class times run throughout the morn- [email protected] unique experience. The 9Round circuit is ing (6:30am-12pm), and we re-open at 519.777.7322 focused on both losing weight and build- 3:30pm and start it back up again until ing lean muscle, using a blend of kickbox- EDITOR Todd Devlin the late evenings. ing techniques with high intensity interval WEB Alyssa MacLeod We are happy to be able to still offer training so that it’s a killer workout every great services and help all our members GRAPHIC DESIGNER Britt Cobean time. Members at 9Round have seen keep their fitness/workout results and be progress in their cardiovascular health, CONTRIBUTORS able to book times every single week. general mobility, flexibility and mental Gwen MacLean, GOT GAME Marketing, 9Round We know that sometimes it’s tough acuity! London, London Knights, London Western Track & to get into the regular gym right now, Field, Forest City Youth Slopitch, Pro Function Sports with thousands of members and only 50 www.9round.com Injury Clinic, Elgin Middlesex Soccer Association, booking slots per hour. We would like to LDBA Baseball, The Hockey Studio, London Majors Staff, Family Karate Centres, YMCA of Southwestern Ontario, London Mens Baseball League, London TFC Academy, Attack Racing, London Minor Football As- sociation, CheerStrike, the SportsXpress Team and local sports enthusiasts. PHOTO CONTRIBUTORS Johnny Zhang, Katie Gordon, Matt Hiscox Pho- tography, Family Karate Centres, Living Balance Clinic, London Knights, London Minor Football Association, Elgin Middlesex Soccer Association, LDBA Baseball, London Mens Baseball League, The Hockey Studio, Forest City Youth Slopitch, Attack Racing, YMCA of Southwestern Ontario, London TFC Academy, 9Round London, the SportsXpress Team, various sports group photographers and community sports fans. London SportsXpress is an independently owned and operated member of the SportsXpress Network Editorial Contributions: Submissions are welcome from writers, photographers, athletes, coaches and individuals. Please contact the publisher. We assume no responsibility for unsolicited material. Contributors are responsible for obtaining all approvals for publication of photos and content prior to submission. All submissions may not be used. We may edit, publish, reproduce, distribute and archive submissions in any form or medium without any compensation. We are not responsible for lost or damaged submissions. Contents copyrighted. All rights reserved. Reproduction or transmission of any article, photograph or artwork in any form or by any means without permission from the publisher is prohibited. London SportsXpress is published six times per year. London SportsXpress is committed to protecting your privacy as our customer. We may collect personal information only if it is required for the proper functioning of our business and only share this information with our business partners. The editors and contributors who write for London SportsXpress attempt to provide accurate and useful information and commentary. However the editors, contributors and London SportsXpress cannot and do not guarantee the accuracy of this information. We assume no responsibility for any actions or decisions The 9Round London team is thrilled to be running classes and allowing people the opportunity to get in shape, get healthy, and live active lifestyles! taken by any readers based on the information provided. 4 London.SportsXpress.ca Use #LondonSportsXpress and get FEATURED! sportsfiles Bandits back in action Submitted by London Western Track & Field and photo by Johnny Zhang Though this past year has been sparse World Half-marathon Championships Gary Westgate, is a recent addition to for competition, good things come to in Poland (unfortunately, the event was The Bandits. Her personal bests are cur- those who seize the day. For instance: cancelled due to COVID); Connor Black rently 4:13.39 and 15:52.71, respectively. Phil Parrot-Migas’ fall half-marathon claimed a bronze medal while represent- The Bandits also welcome Mike qualified him to represent Canada at the ing Canada at the NACAC cross country Tate, reigning Canadian Cross-Country championships; Champion and Jenna Westaway, 800m Chris Balestrini national indoor record holder.
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