Tuesday, January 10, 2017

Get the best of the past and the future with these intense full body blasting tools

In today's world  everything old is new again-retro fashion, paleo diets and now fitness. To help understand why some of these exercise techniques may be right for you, it's best to examine what and who they can benefit.
Each system has its roots in the fitness industry evolution, most are combinations of several systems. It seems some of the conventional wisdom we heard when we were young like "sit up straight" or "eat your vegetables" were actually time proven wisdom. Here's a picture of President Truman's gym; note the rings, medicine balls and gym mat. This was state of art at the time, but let's look at the rings and what that has come of it since then.
Simplicity..
TRX
Suspension training is nothing new, high school gymnasiums included climbing ropes and rings in simpler times. TRX is a regressed form of gymnastic training.  Bodyweight training is always functional (click here to learn more about functional training), since you have to control the weight you're using which trains your stabilizer muscles, allowing to avoid overuse and ballistic injuries. TRX also allows for some great stretching activities. Homefit.com does a great job putting together just a few of the stretching activities that can be performed.
Who's it good for? Suspension training is excellent for the beginner who cannot handle their full bodyweight in compound movements like the squat, push up and pull up.  As you get stronger (which should occur in the first 9-12 weeks) you continue to progress your training by moving foot or hand position into a more weight bearing position. TRX coerces  you to brace your core promoting "stiffness" and forces you to integrate your core in your basic movements.  
Low back pain patients would greatly benefit from this type of program after rehab that would include addressing  mobility and pain issues. This work out is a great example of a local muscle endurance "military" type work out. It builds capacity, allowing you to work harder for longer.  It's a great segue to a hypertrophy "bodybuilding" workout, since you should be able to perform compound movements correctly before you start adding weight to your moves.

TRX, the ultimate "road warrior" getting in shape and staying in shape takes consistency(read more about it here).  TRX is light  weights and supremely portable for the home gym or busy traveling professional. It comes with a door anchor that can be used virtually anywhere. 

Medicine and Smash Balls
We have been working with balls ever since cave man threw his first boulder at a saber tooth. Medicine ball training started with Persian wrestlers and later with ancient Greek healers. They got the name "medicine" balls because they served as functional correctives for people with injuries and sickness.  The point with tossing or smashing activities are to use your legs and core to develop the power in the toss.  Too many times athletes striking motion, be it kicking or throwing, are DETACHED from their core. This dynamic causes a "leak" in energy in the athletes kinetic chain (movement chain). An excellent example was mentioned in this post that mentioned MLB pro. pitcher Tim Lincecum
Who is it good for? Everyone could benefit from Medicine/Smash balls but high school, college and pro athletes have the most to gain. They can provide a local muscle endurance(military training) type work out or a plyometric type workout. Both types could be used for recovery, endurance or calorie burning. 
Working with balls you can enhance several different movement planes of the muscular system
One of the high level trainers I look up to Todd Durkin,  is training Darren Sproles here with smash balls in the diagonal plane lift.  Drew Brees is working out of the triple flexion position in the background.  Todd works with MLB pitchers and NFL athletes, he rarely trains just one movement plane,  and is one of the best trainers anywhere. 

Floor gliders have infinite variation
Floor Gliders/Ab Wheels
Ab wheels have been around for many years, they provide excellent core activation, and tie the core into pectoral and deltoid movements.  They also target some of our accessory stabilizers and promote functional stability. There's upper and lower limb variations such as this "mountain climber" variant.  This type of exercise it great to work in to a rehab protocol or a high intensity interval workout. From shoulder syndromes to weak lower back/cores, these simple yet effective tools are much harder than you would imagine.  The also burn a TON of calories given their nature( whole body activation).  
Core Flyte just released their V2 glider/stability trainer and they also have a variety of exercise routines on their website at everlast.com.  Here is a split squat with the trailing foot on V2 glider.
Who's it good for?  Again, everyone would benefit from some linkage from core to extremities.  These are also compact and light weight so the travelling athlete could make really great use of them for maintenance.  They can promote both scapular(shoulder blade) and lumbar(low back) stability, just where you need it the most!

By mixing in some of these tools your body will be stronger, more resilient and more stable.  The more you repeat your routine the less successful it will be.  Tune in next time when we discuss programming your exercise routing like the Pro's. 


 Today we provided principles, so you can adapt your own protocols, don't hesitate to contact us with questions. 
Please let us know you visited our blog by liking, commenting & sharing.

Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at Kinetx.org and feel free to like us at our facebook page.


  

More Sports Science; Techniques to train post injury and the importance of full body stiffness, (that's right stiffness).

By Dr. E Serafim
  
I don't want to train you; I want you to train better, so listen up.   

Are you looking for a quicker, more challenging routine but less Weight? Or, perhaps you were injured enough to limit you but not keep you from working out?  Today's post features different workout techniques that lets get more done with what you have, using less weight. It incorporates some isometrics and some isotonic(no movement) exercises. This style of workout is great for changing things up (i.e. Sports periodization),  works best for those with shoulder or back problems, anyone with endurance issues, workers with physical labor requirements in their jobs and athletes who have plateaued. Even if you're injured you can still look like Superman by adding the concept of irradation (when a contraction begins in one spot & begins to radiate throughout the area.)
So if you're injured but still want to continue some exercises? Consider adding the concepts of irradiation, stiffness and rooting!
The front (anterior) chain is dominating here, there's a very high probability of shoulder and neck issues when this individual tries to start a program.


Coming back from injury? Consider this; move less, work more!
 
Imbalance of muscle groups and movement chains commonly leads to injury. Understanding how our muscles are situated(and work against each other) helps us appreciate the importance of balance. Here's where we turn our attention to those who are feeling the effects of overuse or are finished with a supervised rehab program (but haven't fully recovered from their injury).  In this installment we're going to look at some ways to use less weight but actually work very hard by carrying and pressing, but first we need understand some concepts. 
Exercise working the frontal plane


Exercise working the Sagittal plane   

Planes & Chains




Understanding how muscles work together and against each other is essential when considering the contributing factors to injuries and overuse. Movement occurs in 3 planes, and when considering any program it's important that these chains of muscle are  balanced for so many different reasons. When the individual "loads"(adds weight or reps) imbalanced patterns, injuries occur.  It's like working out hard and fast with really bad form; it's just an injury waiting to happen. 
We discussed these dynamics in previous posts here  and here.  Kinetic chains are the muscles situated along the different sides of the body(anterior, posterior and 
lateral/rotational). Having a  balanced frame will allow you to work harder, longer and safer in not only your exercise but also in your daily living activities.  Many of the workouts I see only consider one plane; forward to backward (sagittal), so it's no surprise why the rate of injury for those who work out is prevalent. Also consider that a large percentage of those who get injured do not return to their exercise routine. 

Muscles working together for a full body contraction;  
My Blogs are all about movement & how the body synchronizes movement to help out adjacent parts. Irradiation is an essential rehab & performance concept. As the body works harder the muscles along the same kinetic chain contract together. A perfect example of irradiation would be lifting up a heavy suitcase.  The lift begins with a hand grip, then the contraction spreads to the arm,  shoulder, then to the core and entire body.  Our muscles do not act alone; but moreso are part of a symphony, all performing together.
By activating more muscles we benefit from all of the physiologic effects of resistance training on a larger scale. This leads to more muscle growth, more calories burned & shorter intervals until you've exhausted the target group---workout complete! Pavel Tsatsouline frequently discusses irradiation and Professor Stuart McGill developed the concept or abdominal bracing and  the  his concept "Super Stiffness". A Radiating Muscle Contraction



Bottoms Up!  
By holding a weight on it's end or using a Russian Kettle-bell we can accomplish this very beneficial whole body contraction. The Kettle-bell carry is a common exercise in Kettle-bell training.  Typically carries are performed with a walk, if you have a a painful joint, as long as walking is okay, this exercise can still provide a challenge. It can be performed stationary(isometrically) or as part of a movement pattern(isotonically).  Some of these moves I've developed & others have been around since Pavel created the kettle bell workout. The main point is as long as you understand the concepts you can add your own movements. The idea behind irradiated contractions is to squeeze the weight like you want to crush it. Here's some bottoms up basics for irradiated tension & stiffness.


The Racked Position; 

This is the basic starting position for any carry or press position-being a position of strength it should serve as the starting & ending point.

-Elbow: locked into your body (imagine holding a piece of fabric between your arm & armpit-or have someone tuck one in & try to remove it against your resistance)

-Forearm: perpendicular to the ground

-Wrist: neutral

Once you can perform this position you're ready to turn the weight upside down.


Pavel demonstrating the correct racked position. Note the contracted abdomen, neutral wrist, perpendicular forearm  and the need for some new shorts.

Anterior Chain Exercises; 
Now that we have the basics we can load our correct patterns. Keep in mind I'm using stiffness as well as a very hard grip to help create the full body stiffness. Form is absolutely everything with exercise so use a mirror or have a qualified exercise/movement pro supervise you until you got the hang of it. Perform 2-3 sets per chain, 6-8 reps per exercise, for the carries, walk with the weight for at least 15 seconds up to a minute.  Most importantly keep in mind NO BAD REPS!


The double bottoms up carry
Overhead double bottoms up carry
Bottoms up overhead deep squat(a) with rooting of the feet.


Bottoms up overhead deep squat(b)
Bottoms up push up (a)



Bottoms up push up(b)


The un-horned Goblet squat
The Lateral/Rotational Chain Exercises;
 Carries are excellent for resetting the shoulder blade which essential for correct shoulder function, they're also a whole body exercise.
The asymmetric bottoms up carry
Overhead asymmetric bottoms up carry
Bottoms up arm bar (a)


The arm bar is an excellent choice for those who sit all day
Bottoms up arm bar (b)
Bottoms up windmill (a)


Bottoms up windmill (b)The Posterior Chain Exercises;
These exercises are predominantly lower body exercises and are excellent for runners, bodybuilders as well as anyone who sits for long periods. Many of these exercises have already been popularized by the RKC and Strong First.

The Bottoms up Romanian Dead lift (a)


The Bottoms up Romanian Dead lift (b)

Full body contractions through irradiation are common;
In Yoga;  
The Yoga People Had it Right...The benefit we get by gripping hard with our hands is applicable to the feet. The Yoga concept of “rooting”  improves stability, power & arch support. Incorporating this concept in your workout can be done through barefoot training (which is the only training I do).  It's a great way to get the most out of rooting, stiffness & irradiation. Dragon Door.com does a nice job of explaining rooting-the basic premise is to screw your feet into the floor or try to split the floor between your feet. Bringing awareness to your balance.



In physical medicine rehab,  
A Good Stiffness; The Abdominal Brace
Mastering the abdominal brace is the latest and most proven method stabilizing your core and protecting your spine. This technique will improve your power and increase the amount of work done (reaping more stength training benefits). The easiest cue to help someone understand is to have them bare down like they were going #2. Other ways is to have them stiffen like they were a statue and push against random body parts. Consult with your movement specialist or qualified trainer to ensure you have mastered this before using it, fitness professionals can learn more here. I can assist if you want to reach out.
The following exercise will provide new challenges & activate muscles that will stabilize both joints & core muscles. You don't need fancy equipment to do these exercises; kettlebells are perfect or as a second choice a dumbbell held on its long side will also work for the concept of Irradiation.

 Today we provided principles, so you can adapt your own protocols, don't hesitate to contact us with questions. Please like or comment if you stop by, so many have told me they enjoyed my blog, but there's no way for me to know without posting, sharing or liking.


Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at Kinetx.org and feel free to like us at our facebook page.

Wednesday, August 31, 2016

Keys to recovery; don't let soreness hold up the next workout! Part 2; Recovery workouts and techniques.

Success in fitness means managing..
As discussed in part one found here, the amount of success reaching your fitness goals means making sure you can string together enough workouts. As we said in our last post; consistency is key!!! 

There are many things that can get in the way of a consistent routine.  For those new to my blog, I use sports science to prevent the number one way of loosing your consistency.. Injury!  But injury alone does not hinder our progress.  Travel, work obligations, family obligations and delayed onset muscle soreness(DOMS) from the previous workout all conspire against results.
 Finding exercises that fit your time and lifestyle (discussed in this post) can take care of the when and where. Preventing injuries can really get your routine on a roll(discussed hereherehere and here,), but will you be giving that next workout your best?  
For success in any workout program it has to adhere to the principles of training: specificity, overload, rest, adaptation and reversibility. These are the basics "commandments" of exercise, and for your next workout to really be effective, the second "commandment": overload must be adhered to (really all of them do).  
You can progress your workout or "overload" it a number of different ways
  1. Increase the working weight,
  2. Increase the repetitions,
  3. Increase the time under tension, 
  4. Increase the number of sets  
  5. Increase the intensity(decrease rest time)
You're either moving towards me or away from me. 
As you can see, there needs to be a progression to really force adaptations to training and ultimately progress in to a stronger, leaner and better athlete. It's widely known that if your sets, reps, weights are decreasing you are most likely over-training. The amount of overload will be largely dependent on how recovered you feel. The take home message is that; if you are not progressing you are regressing!  So lets get to what has been proven and what has been reported by athletes to help. 

Active Recovery
This concept is basically about getting the blood pumping to the body and the sore muscle groups in question. What the research is showing is that it's better to perform a light, low intensity workout as opposed to just completely resting.  One study documented the lactate clearance was improved when performing related activity either after an event or in between sets. The intensity was at 30 % the original(1).  Another study noted that adding the active recovery also improved psychological recovery by adding relaxation(2). A third study showed a decrease in overall lactate levels in athletes who added recovery workouts and massage on rest days(3).  Excellent examples of Active recovery workouts on rest days include but are not limited to:
  • light kettle bell work (swings, halo's, dead-lifts, windmills)
  • Battle ropes
  • Jump rope
  • Cardio (rowing, treadmill, walking, elliptical)


Stretching
This one would seem to be a slam dunk right? Stretch a sore muscle. Yet much of the available research tells us the contrary is true. There is little benefit to stretching to relieve muscle soreness.  Which makes the next subject a bit more confusing(4,5,6).  Please do not completely abandon stretching, it's still has some merits!

Yoga
Many automatically infer that Yoga is about stretching, when in reality, there is a strong body stabilizing/strengthening effect, an affect on breathing/oxygenation as well as a calming effect. Another reason it would seem beneficial is that it's a low load long duration activity, much like our active recovery. If recovery workouts are beneficial, then adding extra oxygen to metabolize lactate and increasing circulation are the way to go(7).


Massage
This modality has been around and has obvious benefits, while there is plenty of studies, it's been used and commented on so many times, that there's no need to expand much further(8). Many athletes come in to our office on a maintenence basis to make sure they are at peak performance.  Athletes all the way up to the professional level do the same. 

Common Sense
Some exercise enthusiast may be a little too aggressive when starting a program, if you soreness lasts more that 7 days, consult your doctor(not your exercise professional).  In cases of excessively long periods of soreness consider a more gradual increase in any of the "overload" factors. The body cannot register a difference of 10%, so that is always a good starting point. Remember the greatest ability is AVAIL-ABILITY, you aren't getting stronger if you can't get off the couch. 
  
The take home message is that the traditional approaches many take just don't work. Research shows that light activity in between sets and workout are the best way to make sure your moving to live and living to move!

Today we provided principles, so you can adapt your own protocols, don't hesitate to contact us with questions. 
Please let us know you visited our blog by liking, commenting & sharing.

Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at Kinetx.org and feel free to like us at our facebook page.

(1) Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Medicine & Science in Sports & Exercise. 1996 Apr;28(4):450-6. PMID: 8778550

(2) Effect of incorporating low intensity exercise into the recovery period after a rugby match. M Suzuki, T Umeda, S Nakaji, T Shimoyama, T Mashiko, and K Sugawara, British Journal of Sports Medicine, 2004 38: 436-440.
(3) Blood Lactate Removal Using Combined Massage and Active Recovery. Micklewright, D P. 1; Beneke, R FACSM 1; Gladwell, V 1; Sellens, M H. Medicine & Science in Sports & Exercise. 35(5) Supplement 1:S317, May 2003.
(4) Lund, H., Vestergaard-Poulsen, P., Kanstrup, I., & Sejrsen, P. (1998). The effect of passive stretchng on delayed onset muscle soreness , and other detrimental effects following eccentric exercise. Scandinavian Journal of Medicine & Science in Sports8, 216–221.
(5) Herbert, R., de Noronha, M., & Kamper, S. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, Issue 7, CD004577. doi:10.1002/14651858.CD004577.pub3
(6) Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine33(2), 145–164.
(7)Boyle, C., Sayers, S., Jensen, B., Headley, S., & Manos, T. (2004). The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity. The Journal of Strength & Conditioning Research18(4), 723–729.
(8)Training, Journal Of Athletic. Www.journalofathletictraining.org Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function (n.d.): n. pag. Web.

Thursday, July 7, 2016

Keys to recovering so you have a successful next workout.. sooner. Part 1; Feeding the machine

Consistency is key in all matters!

In all matters of life and success the key is always being consistent.  The same holds true in exercise and fitness, but what are our limiting factors when working out?  Certainly time and family obligations can get in the way but many times it's the soreness or lack of recovery (of the previous workout) that prevents us from getting to that next workout. This two part post will address what sports science has to offer to allow you to reach your goals faster, by knowing what the professionals know. 
When Soreness Attacks..

Post workout muscle soreness is nothing new to anyone who has exercised. It's universal- no matter what type of workout you do; running, local muscle endurance(push up's etc), hypertrophy (body building) or power(Olympic lifts). Its usually and indicator that you've accomplished what you set out to do, whether it was to get faster, gain endurance or achieve a better physique.
Why Am I So Sore?
Post workout soreness occurs from several elements, lactic acid is usually the main culprit. Lactic Acid causes cramping  & is a normal byproduct of muscle metabolism. Lactate clearance is one of the things your body gets better at as you work out more and more(known as a hormonal adaptation). By understanding whats causing your soreness you are better equipped to deal with it.
Know Thy Enemy..
The production of lactic acid is balanced by your body's ability to clear it out, when this process falls behind, the lactate begins to build up faster than it can be cleared. There are ways to speed up this process and providing your body with what it needs certainly is a great start.
Feed The Machine!   (water it too!)
In an earlier post we discussed how far in advance calories and hydration were required to be available for your workout (click here for that post). The truth is that you have to consider what you're eating as well as when you're eating it. Foods rich in B complexes are essential to keeping the energy synthesis moving, and avoiding falling behind with the lactic acid buildup. B1, B2, B6, B12, Folate and Niacin are all needed for the process to work. Getting these vitamins from foods as opposed to pills (Marco-nutrients are superior to Micro-nutrients) also makes a difference. 
Thinking Big (Macro)
Your body can digest vitamins from food quicker and easier than from pills so here's what you need to know;
Thiamin(B1) needed to metabolize carbohydrates

Riboflavin(B2) involved in carbohydrate metabolism
Niacin (B3) involved in protein metabolism

Pyridoxine (B6) Runners should be sure to stock up on these foods as hemoglobin(carries O2) is synthesized from B6, needed for protein metabolism

Folate (B9)



B12 this is a big one!! Needed in Fat, Carb and Protein metabolism, can have serious consequences if missing. If your low on energy, there's a chance you may have a B12 deficiency. Also keep in mind you need B6 to absorb B12, so being deficient in one leads to a deficiency in another!!!
Lay Off the Sauce
How do you feel after a night out on the town? Usually run down and tired, correct? The enzyme we use to metabolize alcohol robs us of the ability to create energy (from Fat, Protein and Carbs). Niacin is the first and greatest vitamin to be affected so if you're going to drink, make sure to boost your B complex and specifically Niacin. Also consider the effect alcohol has on hydration and you can see the double whammy effect drinking has on not only recovering from your last workout, but getting ready for your next one. 
The takeaway message is get plenty of whole foods, lean meats, fish and poultry, and limit alcohol consumption after or before a workout to ensure peak performance.

Today we provided principles, so you can adapt your own protocols, don't hesitate to contact us with questions. 
Please let us know you visited our blog by liking, commenting & sharing.

Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at Kinetx.org and feel free to like us at our facebook page.




Thursday, November 19, 2015

If I told you your back could be strong for a lifetime by just using just one technique..
The not so secret truth about sparing your back using the concept of a  neutral spine. 

It's a universally agreed upon notion..
You have always heard "lift with your legs and not with your back", but what does that really mean?  When it's discussed here in our office, a common excuse not to, is that "my knees are too bad to squat and lift". But as you will find the squat lift is not the only way to protect your back.  There is a common theme in exercise and rehabilitation, it's the ability to move at the hips without moving at the back. This dynamic protects the back and allows the force to be carried where it designed to...The hips.
The basic athletic stance

The dead lift

The Yoga half standing forward bend
Drum-roll please!
This one secret  movement is called the Hip hinge. Iit can and should be used in all phases of life, and is essential in day to day lifting or leaning over a counter. When applied to exercise; it is the basic athletic position that all athletes get ready to play from, from heavy olympic lifting (Crossfit), to the Half standing forward bend in Yoga.  It's an essential piece of mobility that comes from the hips. It allows us to move from where we are designed to move as explained in my previous blog hereand here, and finally here. 
Is the force with you or against you?

Our lower backs can handle some movement, but when you add weight to those movements or repetitions (working out or manual labor) you start to add deleterious forces(shearing vs. compressive) to the spine.  While the spine can handle a large amount of compressive forces, even small amounts of shearing forces can damage discs, facet joints and strain muscles.  Keeping in mind the fact that low back pain is an epidemic in this country it's easy to understand how common poor mechanics are. Professor McGill at the University of Waterloo likens the lumbar spine to a wire hanger, you can only bend it so many times before it breaks.

The spine can support hundreds of pounds of compressive force

Mastering the Hinge
There is usually a certain technique that works for each individual when training the hip hinge.  Some pick it up very quickly, while others struggle.  The following are some really simple approaches for moving the right way, moving in a way that ensures you'll be "living to move"!
The Waiter's bow
Place your index fingers stacked where you feel the top of the pelvis.  While sticking you buttocks out, try and bring your chest to the ground. You will definitely feel a hamstring stretch. A verbal cue we have had success with is reach for the back wall with the bones you sit on. This is a intuitive way to learn how to hinge, remember everyone's capacity to perform this will vary. If you find there is very little movement before the fingers separate, patience will be required. 
The take home message here is, if the fingers separate, that repetition should stop at that point
The Face the wall mini squat
This move is great for training a proper squat, with weight bearing through the heels of the feet, but the hinge is a integral part of the beginning of the squat so using a shorter range does a excellent job of programming this movement with out any external cues.
Hinge with dowel assist
Using a dowel(broomstick or pvc pipe) is another great way to learn to move from the hips while keeping the lower back stable(which is, what it's designed for).  To perform, take the dowel and put it behind you. The contact points are the base of your skull and the middle of your tailbone.  The most important aspect of this activity is to maintain contacts at all points.  It's less important how low you can go, that part will come with posterior chain mobility and time. 

The Hinge in day to day activities. 
The Golfer's lift
Now that we know how to hinge, we can apply it to some daily activities that may cause injuries.  Using a one legged hinge to pick smaller objects is a great idea, the lower back isn't really designed to bend over and over, so any time we can avoid bending we should. You will note the strait spine in this picture. Using support makes it even safer if balance is an issue, the good news is that you will also get a balance component out of lifting off the ground like this. 

Standing Hamstring stretch
We can get a great stretch through the hamstring and calf by hip hinging, this is one of the top recommended posterior chain stretch that I recommend.  Note how flat the back is, this subject leads through the chest to get the desired stretch on the upside leg. This can also be performed with the heel on the floor.
Toes up, heels down


The stiff legged deadlift(around the house)
Lifting mechanics are the same all around, whether it's a 300lb barbell or a laundry basket. The less we wear out our spines the longer they will serve us, and the more active you can be.  Again note the flat (1) back posture compared to the rounded back (2). 




Conclusion; With a little bit of awareness and some time invested, you can spare you and your lower back a lifetime of heartache.  All of these techniques are prerequisites for the best type of exercise...The functional type that makes you stronger, more durable and lean.  If you need help with any of these concepts or exercises, feel free to reach out or stop by!!
 Today we provided principles, so you can adapt your own protocols, don't hesitate to contact us with questions. 

Please let us know you visited our blog by liking, commenting & sharing.

Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at Kinetx.org and feel free to like us at our facebook page.