1. Your Body Next Year Where are you today? Presented by Bellin Health’s Jim Beversdorf

2. –LAT, CSCS, PES, CES, FMS –UW-Oshkosh – B.S. Science Exercise & Fitness Management, Athletic Training –Specializes in assessments, corrective exercise and functional movement

3. Your Body Next Year Helping you achieve a better functioning body in one year! Are you ready to start re-training?

4. Balance Your Life and Body Fitness care model, 3 P’s of fitness –Posture –Proprioception (balance) 2 nd talk –Physical activity 2 nd talk

5. Spinal Posture

8. Posture Aches and Pains! –What leads to the body breaking down? Bad posture…….that’s right sit up! Incorrect movement patterns Lack of strength Lack of flexibility/mobility Asymmetries from one side to the other Compensated movement patterns Habits developed over a lifetime!

9. Rising Health Care Cost of surgery –Knee Replacement – $25,000 –Rotator Cuff – $19,800 –Back Surgery – $37,000 These are national averages for each. This is only the cost of the surgery and does not reflect lost time from work or the cost of therapy. –Preventative thought: Dental Prevention Model Car Preventive Maintenance Annual Health Physical

10. Corrective Exercise Where should a person start? What is an assessment and why is it beneficial? What are we looking for? –Imbalances/asymmetry: strength, flexibility, posture, stability, & motor function –History: training routine, job, habits, medical history –Goal: find your biggest weakness!

11. Who can Benefit? Post Operative / Physical Therapy Sport Athlete Active Individuals Individual Wanting to Start

12. Building your house Assessment Plan –Personalized plan, Blueprint –Cause and effect explanation –“don’t do more push-ups to correct push-ups”

13. Simple but Effective –Optimize your time Building the foundation Movement preparation “turning the muscles of the body on” Break the cycle

14. Continuum of care Assessment Physical Fitness Communication Doctor – Physical Therapy – Corrective Exercise Specialist – Personal Trainer – Group Fitness Class – on your own workout Provider

15. Balance Your Life and Body Deep Squat – Heels Elevated, may help with depth and upright posture Hurdle Step – Use wall for controlling posture initially then progress, Teach perfect form for holding the balance. In-Line Lunge – Perform Lunges stationary to improve posture & keep front knee vertical over ankle joint Shoulder Mobility – Additional Test (Seated Thoracic, Normal ROM is 45 degrees of rotation without compensation) – Use mirror with stick across shoulders to keep parallel Active Straight Leg Raise – Incline / Decline Overhead Toe Touches Trunk Stability Pushup – Kneeling Plank vs on Toes Rotary Stability – Hip Rotation with object squeezed between knees

16. Wrap up Conclusion –Understanding of the importance of assessments –Knowing if and when you should have an assessment –Arthritis concerns with performing MRS and CE exercises –Getting up off the floor – This is a goal to achieve if unable to presently –Can’t achieve goals overnight – REMEMBER CLASS TITLE – “You’re Body Next Year” concept. The above tips are a start until MRS is completed –Start gradually and progress as body tolerates activity and optimal form is maintained –Nate Vandervest - Progression of exercise, how to fit exercise into YOUR life, Training Smarter not Harder