Because the shoulder is one of the most unstable or mobile joints in the human body it relies upon precise muscle activity for support. Any injury throughout the human body can alter the support mechanisms of the shoulder and lead to dysfunction and, eventually, injury.
Some common local injuries associated with shoulder impairment include biceps tendonitis, supraspinatus tendonitis, impingement syndrome, and anterior and posterior shoulder pain. Injuries above the shoulder include cervical injuries and headaches. Injuries below the shoulder at the Lumbo-Pelvic-Hip-Complex include low back pain, sacroiliac joint dysfunction, and hamstring, quadriceps, and groin strains. Injuries at the knee include patellar tendonitis (jumper's knee), IT-band tendonitis (runner's knee), and medial, lateral and anterior knee pain. Injuries at the foot include plantar fasciitis, Achilles tendonitis, and posterior tibialis tendonitis (shin splints).
Corrective exercise strategies should focus on overactive and underactive muscles previously identified through specific movement screens such as the impingement or shoulder crossover test and the overhead squat assessment, just to name a few.
When it comes to shoulder impingement typically you'll find the overactive muscles include Teres Major, Latissimus Dorsi, Posterior Capsule, Pectoralis Major/Minor, Anterior Deltoid, Levator Scapulae and Scalenes. Conversely, the underactive muscles would include the Rhomboids, Middle/Lower Trapezius, Rotator Cuff and Serratus Anterior.
When using the Corrective Exercise Continum to correct shoulder impingement it should look something like this:
You will want to start with inhibiting the overactive muscles using Self-Myofascial Release techniques. Typically one would use a foam roller, a tennis ball, a lacrosse ball, a golf ball, or a frozen bottle of water. Look for tender spots and hold for 30-90 seconds.
Next you want to lengthen the overactive muscles using Static Stretching and Neuromuscular Stretching with a 30 second hold or a 7–10 second isometric contraction followed by a 30 second hold.
After inhibiting and lengthening the overactive muscles you will want to activate and integrate the underactive muscles with some positional isometrics and or isolated strengthening. Start with 4 reps of increasing intensity: 25, 50, 75, 100% or 10–15 reps with 2 second isometric hold and 4 second eccentric deceleration.
Start by using a foam roller on the Lats and Thoracic Spine - Stretch the Lats, Pecs and Rotator Cuff - Activate the underactive muscles using a Stability Ball Combo and Cable External Rotation - Integrate with a dynamic movement such as the Cable Squat to Row.
Thursday, December 1, 2011
Monday, July 11, 2011
Keep It Real
Hello Fit Nuts!
I walked into a local gym last weekend and was really shocked at the carnage that met my eyes. One guy was squatting like he was just asking for a knee replacement, a woman was perched atop a Bosu while doing something that resembled a drunk backwards ABC test (and failing miserably), and, last but not least, another guy was putting the "dead" in Deadlift as far as his back was concerned. It was messy.
This made me think of all the summer "Get The Perfect Body in Six Days!" articles hitting the news stands this time of year. I am a firm believer in the old faithfuls:
1. Squat
2. Deadlift
3. Push
4. Pull
5. Lunge
Having listed these there are some things to note: If you haven't had a professional, who is qualified, watch you perform all of these exercises you should not attempt them on your own. This doesn't mean I think everyone needs a trainer to watch them during every workout but what it does mean is you should get the green light from an expert before it's too late and you've done some damage. I myself was in a gym about 8 years ago deadlifting and really felt like I had it right, luckily one of the trainers came up to me and pointed out that my back was not nearly flat enough to be pulling the kind of weight I was pulling. Because I had never had anyone look at my deadlift I had a picture in my mind of what it looked like and that picture didn't match up with reality. The thin line between theory and reality can mean worlds of difference when it comes to your safety.
Needless to say, anyone who's attempted rock-hard-abs in six days, six months, or six years knows how misleading these articles are. It takes so much more than the "perfect" exercise program (of which there are none). One thing I will say, your workouts don't have to resemble the latest Circ de Soleil in order to be effective, strength building and ass-kicking. All you need to do in order to take your fitness to the next level is master the basics listed above, get consistent, push beyond your limits and over time you will see and feel results, I promise.
I walked into a local gym last weekend and was really shocked at the carnage that met my eyes. One guy was squatting like he was just asking for a knee replacement, a woman was perched atop a Bosu while doing something that resembled a drunk backwards ABC test (and failing miserably), and, last but not least, another guy was putting the "dead" in Deadlift as far as his back was concerned. It was messy.
This made me think of all the summer "Get The Perfect Body in Six Days!" articles hitting the news stands this time of year. I am a firm believer in the old faithfuls:
1. Squat
2. Deadlift
3. Push
4. Pull
5. Lunge
Having listed these there are some things to note: If you haven't had a professional, who is qualified, watch you perform all of these exercises you should not attempt them on your own. This doesn't mean I think everyone needs a trainer to watch them during every workout but what it does mean is you should get the green light from an expert before it's too late and you've done some damage. I myself was in a gym about 8 years ago deadlifting and really felt like I had it right, luckily one of the trainers came up to me and pointed out that my back was not nearly flat enough to be pulling the kind of weight I was pulling. Because I had never had anyone look at my deadlift I had a picture in my mind of what it looked like and that picture didn't match up with reality. The thin line between theory and reality can mean worlds of difference when it comes to your safety.
Needless to say, anyone who's attempted rock-hard-abs in six days, six months, or six years knows how misleading these articles are. It takes so much more than the "perfect" exercise program (of which there are none). One thing I will say, your workouts don't have to resemble the latest Circ de Soleil in order to be effective, strength building and ass-kicking. All you need to do in order to take your fitness to the next level is master the basics listed above, get consistent, push beyond your limits and over time you will see and feel results, I promise.
Thursday, June 30, 2011
Lets Get to the Core
Hello Fit Nuts!
So today I want to talk a little bit about the blessed CORE. Most people don't even know wheat they're talking about when they say, "I know I need to work on my core." So I'm going to give you some very valuable info that should help you understand what the core is and why it's so important to have a strong one.
The core protects the spinal cord and internal organs as well as supports circulation, it is also the foundation for all movement.
Did you know that your core consists of an "Inner unit" and an "Outer Unit"? Yes it does. Some people call the inner unit the "Stabilization System" and the outer unit "Movement System" because one serves to stabilize your spine while the other serves to move your body.
The Stabilization System of your Core consists of the following muscles:
1. Transverse Abdominis or TVA
2. Diaphragm
3. Multifidus
4. Pelvic Floor
The Movement System of your Core consists of the following muscles:
1. Latissimus Dorsi
2. Rectus Abdominis
3. External Oblique
4. Erector Spinae
5. Iliopsoas Complex
6. Hamstring Complex
7. Hip Adductor Complex
8. Hip Abductor Complex
Most people are so concerned with getting a blessed six-pack that they fail to train the Stabilizing System of the Core which can lead to Visceroptosis. WHAT is that? Visceroptosis: When the organs or viscera drop or fall down from their optimal position causing the dreaded pooch. If your TVA isn't strong enough to hold your organs in you will never, no matter how many crunches you do or how many miles you run, have a flat stomach let alone a six-pack.
Aside from the purely vain reasons you should train the Stabilization System of your Core there are many functional reasons you should train this system. A weak Core, from a stabilization standpoint, can lead to circulatory issues specifically with the lymphatic fluid throughout the body causing stagnation and higher chances of fungal and parasite infections and constipation - The end result being diminished energy levels and disease.
Here are a few of my favorite exercises specifically for training the Stabilization System of the Core:
1. 4-Point Tummy Vacuum
2. Prone Floor Cobra
3. Plank
4. Side Plank
So today I want to talk a little bit about the blessed CORE. Most people don't even know wheat they're talking about when they say, "I know I need to work on my core." So I'm going to give you some very valuable info that should help you understand what the core is and why it's so important to have a strong one.
The core protects the spinal cord and internal organs as well as supports circulation, it is also the foundation for all movement.
Did you know that your core consists of an "Inner unit" and an "Outer Unit"? Yes it does. Some people call the inner unit the "Stabilization System" and the outer unit "Movement System" because one serves to stabilize your spine while the other serves to move your body.
The Stabilization System of your Core consists of the following muscles:
1. Transverse Abdominis or TVA
2. Diaphragm
3. Multifidus
4. Pelvic Floor
The Movement System of your Core consists of the following muscles:
1. Latissimus Dorsi
2. Rectus Abdominis
3. External Oblique
4. Erector Spinae
5. Iliopsoas Complex
6. Hamstring Complex
7. Hip Adductor Complex
8. Hip Abductor Complex
Most people are so concerned with getting a blessed six-pack that they fail to train the Stabilizing System of the Core which can lead to Visceroptosis. WHAT is that? Visceroptosis: When the organs or viscera drop or fall down from their optimal position causing the dreaded pooch. If your TVA isn't strong enough to hold your organs in you will never, no matter how many crunches you do or how many miles you run, have a flat stomach let alone a six-pack.
Aside from the purely vain reasons you should train the Stabilization System of your Core there are many functional reasons you should train this system. A weak Core, from a stabilization standpoint, can lead to circulatory issues specifically with the lymphatic fluid throughout the body causing stagnation and higher chances of fungal and parasite infections and constipation - The end result being diminished energy levels and disease.
Here are a few of my favorite exercises specifically for training the Stabilization System of the Core:
1. 4-Point Tummy Vacuum
2. Prone Floor Cobra
3. Plank
4. Side Plank
Monday, June 20, 2011
Lets Talk Some Liver
Hello Fit Nuts,
Yes it has been a while since my last post but that's just because I like to save up for the really good stuff! Your Liver is a perfect topic. Why you might ask? Because the Liver is an incredibly important organ and most of ours (mine included) are beat up from chemical toxins, environmental toxins, food toxins and stress in general.
What does the Liver do? Well just to name a few things:
*Metabolizes Protein, fat and carbohydrate to provide energy and nutrients
*Stores vitamins, minerals and glucose
*Filters the blood by helping remove harmful chemicals and bacteria
*Makes bile -- bile breaks down the fats you eat
*Helps uptake and storage of fat-soluble vitamins: A, E, D and K
*Stores extra blood that can be used in times of extra need or stress
*Makes serium proteins which maintain fluid balance of the blood and act as carriers
*Helps maintain electrolyte and water balance of the body's fluids
*Makes immune substances such as gamma gobulin
*Breaks down and eliminates excess hormones such as estrogen
Um, yeah folks, that's a lot of really important stuff. Here's what can go wrong if the Liver isn't functioning efficiently:
*Digestive problems (burping a lot, bloating, gas, stomach pain)
*Food allergies and sensitivities (can you say gluten and dairy)
*Chemical sensitivities (reactions to cleaning agents, soaps, cosmetics, etc.)
*Rashes and skin problems
*Eye problems (blurred vision, eye pain, eye flutters, twitches)
*Difficult sleeping
*Irritability, frequent anger, depression
*Tendon or muscle problems (frequent sprains/strains, muscle injuries, delayed healing)
*Swelling of the breasts (yes this is a bad thing)
*Menstrual problems (too much/too little blood flow, clotting, cramps)
*Testicular problems (ahem, not sure exactly but this doesn't sound good)
*Headaches (especially pain at the vertex of the head and throbbing)
So now that you know what the Liver actually does and what can happen if it's not functioning properly, here's what I suggest doing:
*Clean up your diet -- Cut out all fried foods, hydrogenated oils, processed foods, fast foods, etc. Eat whole clean real food not from packages
*Clean up your boozing ways -- Alcohol is incredibly toxic to the Liver (so is marijuana, cocain, painkillers, etc.)
*Start a realistic exercise program you can stick with AND BE CONSISTENT
*Find a good Liver/Gallbladder Flush -- I like the Mini-Liver/Gallbladder Flush from Premier Research Labs (google em) I myself will be starting a round of this flush next weekend because I believe in tuning up my organs just as I do with Madge my Mini -- If you take your car in for an oil change every 3k why not your liver too?
Yes it has been a while since my last post but that's just because I like to save up for the really good stuff! Your Liver is a perfect topic. Why you might ask? Because the Liver is an incredibly important organ and most of ours (mine included) are beat up from chemical toxins, environmental toxins, food toxins and stress in general.
What does the Liver do? Well just to name a few things:
*Metabolizes Protein, fat and carbohydrate to provide energy and nutrients
*Stores vitamins, minerals and glucose
*Filters the blood by helping remove harmful chemicals and bacteria
*Makes bile -- bile breaks down the fats you eat
*Helps uptake and storage of fat-soluble vitamins: A, E, D and K
*Stores extra blood that can be used in times of extra need or stress
*Makes serium proteins which maintain fluid balance of the blood and act as carriers
*Helps maintain electrolyte and water balance of the body's fluids
*Makes immune substances such as gamma gobulin
*Breaks down and eliminates excess hormones such as estrogen
Um, yeah folks, that's a lot of really important stuff. Here's what can go wrong if the Liver isn't functioning efficiently:
*Digestive problems (burping a lot, bloating, gas, stomach pain)
*Food allergies and sensitivities (can you say gluten and dairy)
*Chemical sensitivities (reactions to cleaning agents, soaps, cosmetics, etc.)
*Rashes and skin problems
*Eye problems (blurred vision, eye pain, eye flutters, twitches)
*Difficult sleeping
*Irritability, frequent anger, depression
*Tendon or muscle problems (frequent sprains/strains, muscle injuries, delayed healing)
*Swelling of the breasts (yes this is a bad thing)
*Menstrual problems (too much/too little blood flow, clotting, cramps)
*Testicular problems (ahem, not sure exactly but this doesn't sound good)
*Headaches (especially pain at the vertex of the head and throbbing)
So now that you know what the Liver actually does and what can happen if it's not functioning properly, here's what I suggest doing:
*Clean up your diet -- Cut out all fried foods, hydrogenated oils, processed foods, fast foods, etc. Eat whole clean real food not from packages
*Clean up your boozing ways -- Alcohol is incredibly toxic to the Liver (so is marijuana, cocain, painkillers, etc.)
*Start a realistic exercise program you can stick with AND BE CONSISTENT
*Find a good Liver/Gallbladder Flush -- I like the Mini-Liver/Gallbladder Flush from Premier Research Labs (google em) I myself will be starting a round of this flush next weekend because I believe in tuning up my organs just as I do with Madge my Mini -- If you take your car in for an oil change every 3k why not your liver too?
Thursday, December 23, 2010
12.23.10 Workout
Hey Fit Nuts!
Here's what my workout looked like today - Each superset is done without rest between then 60sec rest and go again. This entire workout took me less than 2 hours. The easy paced run at the end helps to flush lactic acid out of the muscles aiding in recovery. I also fueled this workout with adrenal support and Amino HGH supplements as well as a recovery drink with 20g whey protein and about 4oz juice and water. You will notice that I threw in some heavier back squats & deadlifts - I like to do the initial sets lighter and faster and slower and more deliberate with the heavier sets - I find this really works to utilize all energy systems and tears down muscle like nothing else (this is good).
5min Treadmill Warmup + Active/Dynamic Stretching
1. Back Squats: 95lb x 10, 8, 6
2. DB S-Leg RDL: 30lb x 10*, 8*, 6*
1. Back Squats: 115lb x5, 125lb x5, 134lb x4
1. Deadlift: 125lb x 10, 8, 6
2. Pendulum Lunge: BW x 10*, 8*, 6*
1. Deadlift: 155 x 5, 5, 5
1. Ground to Overhead: 65lb x10 (just for fun)
2. Full Squats: 65lb x10 (just for fun)
1. Bulgarian Split Squats: 20lb x 10*, 8*, 6*
2. S-Leg Sit Squats: BW x 10*, 8*, 6*
1. 3 Mile Easy Pace Run
Here's what my workout looked like today - Each superset is done without rest between then 60sec rest and go again. This entire workout took me less than 2 hours. The easy paced run at the end helps to flush lactic acid out of the muscles aiding in recovery. I also fueled this workout with adrenal support and Amino HGH supplements as well as a recovery drink with 20g whey protein and about 4oz juice and water. You will notice that I threw in some heavier back squats & deadlifts - I like to do the initial sets lighter and faster and slower and more deliberate with the heavier sets - I find this really works to utilize all energy systems and tears down muscle like nothing else (this is good).
5min Treadmill Warmup + Active/Dynamic Stretching
1. Back Squats: 95lb x 10, 8, 6
2. DB S-Leg RDL: 30lb x 10*, 8*, 6*
1. Back Squats: 115lb x5, 125lb x5, 134lb x4
1. Deadlift: 125lb x 10, 8, 6
2. Pendulum Lunge: BW x 10*, 8*, 6*
1. Deadlift: 155 x 5, 5, 5
1. Ground to Overhead: 65lb x10 (just for fun)
2. Full Squats: 65lb x10 (just for fun)
1. Bulgarian Split Squats: 20lb x 10*, 8*, 6*
2. S-Leg Sit Squats: BW x 10*, 8*, 6*
1. 3 Mile Easy Pace Run
Tuesday, December 21, 2010
What Do They Eat
Have you ever wondered what a typical day in the life of a female body builder looks like? Lets start with their nutrition:
4am: Protein Shake
7:30am 5-7 egg whites, 1/2 cup oats, 1/2 grapefruit
9:30am: 1 cup brown rice, 7oz. chicken breast, 1/2 cup spinach
1pm: 1/2 cup brown rice, 7oz. tilapia, 1/2 cup spinach
3pm: 7oz. tilapia, mixed green salad 1/3 cup almonds, 1tsp olive oil
5:30: 7oz. bison, 3oz. sweet potato, 1/2 cup broccoli
7:30: 7oz. chicken, mixed green salad, 1/2 cup broccoli
Totals: 2,711 calories, 330g protein, 180g carbs, 73g fat
As you can see from above it take dedication to live the life of a body builder. And this is just half the story, these women are working out cardio 5x per week - weights 5-6x per week - It's no joke. With that said, if you want to look like a body builder more power to you but be ready to dedicate your entire life to it. If you want to look like a body builder but you don't want to work that hard it's time to get realistic because you will never look like that if you aren't willing to do what it takes. Those women up on stage spend each and every minute of every day training and planning and sweating to get there and most of them manage to squeeze in a full-time job and maybe a kid or two on top of it all. So the next time you think, "I don't have time to workout" think again.
4am: Protein Shake
7:30am 5-7 egg whites, 1/2 cup oats, 1/2 grapefruit
9:30am: 1 cup brown rice, 7oz. chicken breast, 1/2 cup spinach
1pm: 1/2 cup brown rice, 7oz. tilapia, 1/2 cup spinach
3pm: 7oz. tilapia, mixed green salad 1/3 cup almonds, 1tsp olive oil
5:30: 7oz. bison, 3oz. sweet potato, 1/2 cup broccoli
7:30: 7oz. chicken, mixed green salad, 1/2 cup broccoli
Totals: 2,711 calories, 330g protein, 180g carbs, 73g fat
As you can see from above it take dedication to live the life of a body builder. And this is just half the story, these women are working out cardio 5x per week - weights 5-6x per week - It's no joke. With that said, if you want to look like a body builder more power to you but be ready to dedicate your entire life to it. If you want to look like a body builder but you don't want to work that hard it's time to get realistic because you will never look like that if you aren't willing to do what it takes. Those women up on stage spend each and every minute of every day training and planning and sweating to get there and most of them manage to squeeze in a full-time job and maybe a kid or two on top of it all. So the next time you think, "I don't have time to workout" think again.
Tuesday, November 23, 2010
Even Oprah Can't Do It...Or Can She?
Oprah has more money than God (she might actually be God but that is sill undecided), she has trainers, assistants, cooks, maids, drivers, pilots, assistant assistants, personal shoppers, personal stylists, personal massage therapist, nutritionists to tell the cooks what to cook, a personal tooth brusher (not confirmed) the list could go on forever. My point is this, most of us have watched Oprah struggle with her weight year in year out, yet most of us think that if only we had someone telling us exactly what to do and all the money in the world we would lose the weight for sure, right? Obviously wrong. Oprah is well taken care of, she is incredibly smart yet she can't get the weight off and keep it off, why? I don't know for sure but I will tell you what I encounter nine times out of ten with clients. Emotions are a bit** and most humans would rather not deal with them so we eat too much or don't eat at all. You can stuff the hell out of any old feeling or try starving it to death but the fact remains, until you deal with what's eating you food will always win, food will continue to kick your a** and have all the power. In a crisis or a moment when you feel angry, sad or out of control try checking into your body, stay present with your feelings, face them head on and instead of reaching for food to take the edge off cry, scream, grunt, howl, laugh if you need to don't worry about who's around or if you look crazy (I'm sure you will and it's OK). Food is a pleasurable necessity, nonetheless, its main function is to fuel our bodies. So suck it up, stop making excuses and deal with your sh*t because nobody is going to do it for you and life is way too short to spend it unhappy, unhealthy and unfulfilled. Sounds harsh I know but sometimes tough love is the only way to get your point across - I learned this one from my Mom (thanks mom!).
Subscribe to:
Posts (Atom)
