Cycling is a growing sport; at the moment it is in the top 20 and still climbing. Races like the Tour de France, La Vuelta and or the Giro de Italia all contribute to the awareness of cycling. The successes of Team Sky have also played a very important role in the awareness of cycling in Great Britain and beyond.
Nowadays more people are being more active. We live in a very stressful world of sitting sometimes more than 8 hours a day. Cycling is a very good way to getting fitter and also let us not forget the social aspect of it, you can go for a ride with your neighbour, friend, colleague or even your significant other.
Once you start racking up those miles, you may even start to think further in the sense of a training camp or a cycle competition for instance on an idyllic island such as Mallorca, Spain. At the moment there are quite a few professional teams training here on the island. Last year while working as an osteopath and training specialist for the Swiss pro team IAM Cycling, I would get the question asked by regular cyclists visiting us in hotel: How can we train like a pro cyclist?
There are many ways to train like a pro but we choose to go for simple but yet effective ways of training. A very important aspect of training is the awareness of correct breathing. Believe it or not, most people are not breathing correctly and even worse when doing any form of sports, especially endurance sports such as cycling.
I teach the pro cyclists to activate their diaphragm before training and competition. The diaphragm is a dome-shaped, muscular partition separating the thorax from the abdomen in the body. It plays a major role in breathing, as its contraction increases the volume of the thorax and so inflates the lungs. Increasing the volume of the thorax is what we want in cycling but what many of us unfortunately don’t have!
Good breathing helps to keep the body from not getting injured but more importantly changes how we are sitting on the bicycle.
The body’s postural muscles are all slow twitch muscles; they need to hold up the body for sustained periods of time with minimal movement required to sustain position.
Slow twitch muscle fibers require oxygen to operate effectively. If we are not breathing correctly and therefore not getting enough oxygen to the muscles they cannot function correctly to support our bodies in the continuous fight against gravity. This means that if we can influence our breathing we can influence our ability to maintain a good posture. If our posture is aligned, we feel better, stay healthier and most important achieve ability to generate more power on the bike.
What can be impacting on our performance on the cycle?
Before you activate the diaphragm, notice the position of your spine. The more upright your spine, the more open up you are to breathe. By correcting your position alone, you can increase your oxygen intake by up to 1.5 liters.
To activate the diaphragm, we are going to start rubbing with our fingertips along the rib cage, up to the sternum. This process should take up to 2 minutes at most; there will be areas where you are sensitive, stay there a little longer, these that need more rubbing. Best way to start this is by lying on your back, (in the video link I have prepared; I have my client standing up though) You can activate at least once a day. If you are going out for a cycle, I would also recommend doing activating 10 mins beforehand. After that I also give the correct breathing exercise to take home: First breathe out through your mouth, pull the belly in to get the air out of the stomach. By breathing out first you feel where the movement is going to take place, in the belly! No movement in the chest!! This is very important!! This is part that most people get wrong. Breathe in through the nose so that the belly goes out again. Keeping a hand on the belly is a good way to feel if you are doing this correct. I tell my clients to start with one min and each day increase a minute until ten minutes. This can also be done more times a day. You would be amazed at how difficult this is.
In the video you can also notice a clear ‘before’ and ‘after’ in the testing of the length of hamstrings, the muscles that run from our back of our hip bones to the backside of our knee joint. Take a look at the video below:
So by activating the diaphragm you can already change the tension in your hamstrings, imagine what you can do if you combine this with correct breathing?
I love abbreviations. They make our lives easier and if used frequently it becomes a part of daily rituals. There was once a well-known abbreviation known to everyone who had a cellular phone. S.M.S. stands for short message service. The Whatsapp messaging app has taken it over in popularity.
From January 1 2017, I would like to introduce a new abbreviation; one that I may someday hope will become as well known as the S.M.S here in Mallorca. S.M.C. is an abbreviation that will be known to the Non Spanish speaking residents/visitors either living and or working on Mallorca.
S.M.C. stands for Skeleton & Muscle Consultant. The idea for this abbreviation came about while working on Mallorca as an osteopath and rehabilitation specialist. Mallorca is a Spanish island in the Mediterranean Sea. It is a popular vacation island. Beautiful nature, a well-connected airport, fully equipped marinas and sportive activities all year round make the island a well-visited hub for many tourists and workers.
Unfortunately accidents do happen and when they do, you would like to get the best available care to get you back on your feet as soon as possible. This where the SMC comes in handy! If you have an issue with understanding the Spanish language, the SMC can assist you. If you need to know where you can get a MRI (Magnetic Resonance Imaging) as soon as possible, the SMC can assist you. If you need to see a specialist dealing with any part of the skeletal body, the SMC can assist you to help you the best choice available to you. Also if you had any musculoskeletal treatments and you would like to have more information regarding your injury, rehabilitation and or follow up care in your country of residence, the SMC can also give assistance.
For instance, a temporary worker twisted her ankle during work and was rushed to the hospital for treatment. Here it was unclear if the ankle was broken or not but they put a cast around the ankle until the knee. She was told to buy crutches and she would not be able to walk on the ankle for 3 weeks. She decided to consult a SMC and found out that the ankle needed to be repositioned and a cast was not necessary. Three osteopathic treatments in a one week and homework exercises during the week got her back walking on her feet after one week! This is just one of the many examples where a SMC can play a crucial role in your health! If interested in a consultancy, please contact Joe Arrindell Jr. via email: joe@carefourhealth, facebook page http://facebook.com/CareFOURHealth, whatsapp: +34635870606
#carefourhealth #osteopathmallorca #skeletonmuscleconsultant
I am very happy with the latest makeover of the Care 4 Health™ website. What started out, as a dream 5 years ago has now become a reality; a clinic where I can treat people, helping them to have a better quality of life. I remember talking to a certain Glenn Hollaman from Island Creations in the Netherlands. We discussed the importance of having a professional logo and more important it had to be personal, not something taken off Google images. Thus came the logo for Care 4 Health™, then came the website. At that moment I was still working in Belgium. In 2012 I moved to St.Maarten where I started the first clinic of Care 4 Health™. It felt good to be home working with the residents on the island. A year later I moved to Mallorca for 6 months. At that time I was more focused on getting back into the Euro-Asian market of professional sports. I moved to Dubai. There I worked with the U.A.E. national team of Judo. We won 2 gold medals during the international cup of 2013. After that I moved to Skydive Continental Cycle team, here I stayed with them for 6 months before moving back to Mallorca. It was then I knew this was where I wanted to start the second clinic of Care 4 Health™. I started with Dr. Seita from Medical Health. After that I worked with Dr. Fisser from Centrum Medico Son Caliu, here I also had an office in his practice. In the meantime I got back into working with professional cycling teams. Early 2015 I worked with team Mtn-Quebeka, now called Dimension Data. In September 2016 I got a call to work team IAM Cycling and my first job with the team was La Vuelta. I remember joining the team and the day number 2, one of the riders got knocked off his bike while cycling on the road in Malaga. My assignment was simple: Fix him so he can ride and finish la Vuelta. It was a challenging but a rewarding job, he was able to ride and more important he finished La Vuelta one month later. Then came the new season, during the first training period I got extra tasks: doing a warming up with them before training, after training cooling down/ stretching, testing the riders to see where their level of fitness started and then making them a training program to excel during the 2016 season. Our results speaks for themselves, the complete team behind the cyclists gave the full 100%.
At the end of the 2016 season, we can all say: IAM finished the 2016 season with a bang!
I came back to Mallorca beginning of September and started working again at Care 4 Health but this time at the Spa of Hotel Son Caliu. It is a wonderful place, a large office with lots of light, a well-equipped gym to be able to do medical rehab, outside space to work with clients and more. I also changed the booking system to being online with more facilities for the clients.
The last that remained to be changed was the website. This was done by Marion Broz from www.snaphomestudios.com.
He is also the photographer for the new pictures and the man behind the layout of the new website. Thank you Marion for your amazing work and I am happy to be able to put www.carefourhealth.com online.
Joe A.A. Arrindell Jr. D.O
After 20 years of learning from and working with the best people in the business, Dr. Joe Arrindell Jr decided to move to Mallorca to use the years of experience to grow and develop a sports therapy & osteopathic
clinic. The 2016 season when he was not in the clinic working, he was then traveling with the IAM Swiss Pro Cycle team. Besides being one of the osteopaths for the team, he was also in charge of the strength and conditioning aspect for the complete team before and during the pro cycle season.