Posted @withrepost • @mikko.rinnevuori 🇬🇧 Here are some traces from the latest @circus2.0 event. The next event will take place in Helsinki on 22.-23.2., and the registration starts tomorrow 10 o’clock at www.sirkus2.fi. The previous events have been sold out within 24 hours, so don’t miss this one. 🇫🇮 Tässä kommentteja edellisestä Sirkus 2.0-seminaarista. Seuraava tapahtuma järjestetään 22.-23.2. Helsingissä. Ilmoittautuminen avautuu huomenna 11.1. klo 10.00 osoitteessa www.sirkus2.fi. Edelliset tapahtumat on myyty loppuun saman päivän aikana, joten älä missaa tätä.
What is the best recovery method? Why does someone benefit from stretching/massage/cold/heat/younameit and others get the opposite effect from it? I don’t really advocate any specific recovery method. They all seem to work for someone but none of them are really effective. The polyvagal theory gives a good explanation to this. According to polyvagal theory our parasympathetic nervous system (recovery side) and sympathetic nervous system (training side) is governed by vagus nerve. Many of you might have heard about the fight or flight mode which is activated under stress. The stress response is similar when we train and after training we want to get our parasympathetic side activated to start our recovery process. In summary my advice is to use the method that helps you switch off the training mode. #sirkusfysio #polyvagaltheory #recovery #nervoussystem #palautuminen #suorituskyky #lepo #polyvagaaliteoria
Posted @withrepost • @circus2.0 The second ever Circus 2.0 is now over. Nearly 30 participants from various backgrounds came to learn and what an awesome weekend it was. So many good discussions and questions! Thank you everyone who attended! #circusmaybeeveryotherday #withpainnotsomuchgain
Posted @withrepost • @henri.hanninen The first working day of this decade started with preparations for the @circus2.0 -seminar with @sirkusfysio and @mikko.rinnevuori . 🔹️ 2 days and 102 pages on strength, mobility, injury prevention, metakognition, learning narratives and much more. Focusing on how and why things work, when do we progress because of something and when despite of it, and how all of this could be done better. 🔹️ This seminar is full, but we might do another one very soon... 🔹️ #circuseveryotherday #painless #evidenceinformedpractice #liikuntanörtti #sportscience #biomechanics #exercisephysiology #neuroscience #sirkus2 #circus2 #withpainnotsomuchgain
Last workshop for the year 2019 is wrapped up. New Year Finnacro convention was a blast and I’m so happy to call this ”work”. May the next year be even healthier and stronger for everyone! #sirkusfysio #finnacro #saveyourshoulders #pairacrobatics #duoacro #duoacrobatics @tanner_jkl
There are many ways to monitor your health. Some are good and some are quite lacking in their evidence. First off I have to confess I have a @garmin watch so thats my bias. I would like to think I’m just curious about the numbers I get from it than actually basing any training decicions on the data. HRV (Heart rate variability) is a factor that we currently think has some correlation to our recovery and most fitness watches track this. To put it shortly when you are under stress your heart rate becomes more consistent and when the stress passes your vagus nerve activates making your heart rate vary more. @henri.hanninen talks about this in more detail at our @circus2.0 seminars but this is the most intriquing fact I learned from him. No matter what gadget you use it seems that two major adjustments play an important role in enhancing your recovery and performance. 💪Increasing light and heavy training sessions. Cutting down moderately hard training sessions. 😴Monitoring that you sleep 8 hours every night. If you don’t you take that into account in your trainings. #sirkusfysio #recovery #garmin #suunto #oura #fitbit #firstbeattechnologies #performance #palautuminen #uni #sleep #heartratevariability
If someone was wondering what high bar is in the circus context. Here’s a nice clip from the high bar act in Alegria from @cirquedusoleil Posted @withrepost • @cirquedusoleil Levez les yeux #Gatineau et regardez les Anges d’#Alegria défier les lois de la gravité! 👼 Look up Gatineau / #Ottawa and watch #Alegria’s Angels soar!
Injury prevention - Recovery Last part of injury prevention is often overlooked but has a huge impact. There was a survey done in 2017 in Finnish circus school @lahticircuseducation that looked at injury rate for autumn and spring semester. What I found most interesting is that from the reported injuries 17% was from fatique, 17 % from overload and 15% from lack of concentration. All of these can have something to do with bad recovery. Also injuries happened most commonly during morning (8:30-10:00 am). The survey was a bachelor thesis and I understand it has limited scientific value. It’s open access at Theseus. Do you want more info about recovery? There seems to be a huge market for all kinds of gadgets and methods for it. #sirkusfysio #recovery #sleep #trainingload #concentration #injuryprevention #alegria #sasak
Injury prevention - Analysis of the discipline So what would a high bar acrobat’s injury prevention look like? If we look at the discipline the majority of it is dealing with forces that pull your shoulders with high speed, from the high bar releases and catches back to the high bar or on to someone’s arms. In this case the balancing training would include vertical and horizontal pushing and maintaining tissue resiliency in the shoulder. The speed is accumulated with switching from arch to pike position during the swings. Additionally there could be several not so optimal catches and we have ourselves a lot of strain on the low back. Making sure high bar acrobats build resiliency in flexion and extension but also in the rotations is valuable. Then there is the landing part. In gymnastics the landing is done on a crashmat but in circus the landing surface can be on mats, nets, water or other people. Lower body strength is worth putting some training time in and maintaining it at an adequate level. Strength can be a factor in injuries. The last one is a small detail in injury prevention especially in high bar: maintenance of the leather dowels. Acrobats use these to ease the gripping on the apparatus. If the dowels get worn-out they can get stuck on the bar and cause a grip lock injury. #sirkusfysio #highbar #koreancradle #swings #shoulderstrength #longhang #gymnastics #alegria #griplockinjury #injuryprevention