I remember when I went to the nurse in high school for a medley of ailments, and it seemed like no matter what the symptom was, a pack of ice was the associated prescription. Headache? Put ice on it. Muscle pain? Put ice on it. The building was on fire? Throw ice on it. Okay, the last one was a pretty...
Mobility etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
Mobility etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
Fixing Your Achy Wrists
By Fitness ve Body Blogçusu at 06:29
Anatomy, Antagonist, Corrective exercise, injury, Mobility, pain, Shoulder, stability, Wrists
No comments
Do you experience pain in your wrists while doing exercises like bench presses or planks? If so, then read on!As I've mentioned 1,000 times (and you're probably sick of me saying it already), we always have to look distally (farther away) from the area in question. Think of your entire arms as a train....
Much Ado about Hip Mobility
By Fitness ve Body Blogçusu at 08:50
exercise, Fitness, Hips, Mobility, squat, stability
No comments
Since I've made a post about shoulder restrictions, I've received a few requests about how to loosen up stubborn hips.This is my dad, unintentionally showing off hisperfect bottom position and impressive ankledorsiflexion.One thing I'd like to mention, which has been noted in previous posts, is...
Is there Such a Thing as "Too Much" Mobility?
By Fitness ve Body Blogçusu at 12:14
exercise, Fitness, Flexibility, Mobility, Range of motion, ROM, sports, stability
No comments
If you Google "mobility," you can find pages upon pages of articles about how to improve your mobility at any given joint. Thoracic mobility, shoulder mobility, ankle mobility, and the like are central themes on fitness blogs all over the internet (mine included). As a trainer, it satisfies me to see...
Stop Stretching Your Hamstrings
By Fitness ve Body Blogçusu at 11:08
core, Core strength, exercise, Fitness, Flexibility, hamstrings, Mobility, Movement patterns, Stretching
No comments
If I had to pinpoint one "tight area" about which many people complain most, it's the hamstrings. I'll often find gym-goers using multiple methods to stretch those stubborn muscles: asking a partner to push them deeper into a stretch, or yanking on their legs with bands. Yet, somehow, despite their...
Getting Rid of the "Butt Wink"
By Fitness ve Body Blogçusu at 11:51
exercise, Hips, Mobility, Motor control, Movement patterns, Spine, squats
No comments
The "butt wink" is a term that has puzzled personal trainers and other movement practitioners. Some people attribute it to tight hamstrings, others have mentioned ankle mobility, some say it's hip flexor strength, or even hip/femur anatomy. My two cents? Motor control. Everyone I've met who had a "butt...
3 Reasons Why Your Poor Mobility is Holding You Back
By Fitness ve Body Blogçusu at 12:18
exercise, Fitness, Lifting, Mobility, Olympic lifting, Power, powerlifting, Range of motion, sports, Strength
No comments
So many lifters are willing to complain ad nauseam about their lack of mobility, but very few of those people are willing to get up and fix it. Most individuals would prefer to deadlift heavy and get their heart rates up than spend about 10-15 minutes addressing their muscular imbalances and chronically...
Sturdy Shoulders (How to Spare Your Shoulders from Injury)
By Fitness ve Body Blogçusu at 10:31
exercise, Fitness, injury, Mobility, Shoulder, stability
No comments
I'd say nearly every person I've trained has, during an assessment, mentioned a previous shoulder injury. Even I have suffered from the plague that is shoulder pain in the past.The shoulder (glenohumeral) joint is the most mobile joint in the body. The ball and socket architecture allows it to move...
4 Quick Tips to Fix Your Ankle Mobility
"Ankle mobility" seems to be a buzzword these days. Coaches often tell their athletes that the limiting factor in their squats is the lack of range of motion in the ankles. Everyone claims to have poor ankle mobility, and they're all looking for the magical way to improve it. You'll see them stretching...
3 Reasons Why Your Neck is Always Tight
By Fitness ve Body Blogçusu at 11:35
Corrective exercise, exercise, Fitness, Mobility, Shoulder, stability
No comments
If you had to pick one place where you regularly carry the most tension in your body, what would you choose? I'm willing to bet you chose your upper trapezius muscles.The upper trapezius muscles seem to be (in my experience) some of the most overused and abused muscles in the human body. Many people...
Sitting Is a Killer
By Fitness ve Body Blogçusu at 12:47
exercise, Fitness, Low back pain, Mobility, Posture, Sitting, Spine
No comments
What are you doing right now?
Chances are you're sitting at your desk as you read this. We sit on the couch to watch TV, get up to sit in our cars, sit at our desks at work and then repeat this vicious cycle the next day. Nearly all of us are guilty of spending too much time on our bums.
Unless you're one of the lucky few (like me) who work on her feet, you're probably sitting down for at least 8 hours a day. The unfortunate truth is that, even if you workout semi-regularly, when we sit, we are wreaking havoc on our bodies. Low back pain? Tight hips? These things are likely the result of you being seated for extended periods of time.
Human beings are not meant to be sedentary animals. We evolved as hunter-gatherers, and at that time, we were probably not sitting for any length of time; we were out on our feet for hours on end trying to find food to feed our families. Even when we were sitting, we weren't sitting in a "chair" as we know it today--we were probably sitting on the ground or a stone/stump/something of the like. We are meant to be active, and our bodies were made to move.
Image courtesy of www.drfox.co.uk |
Here are some other scary truths about sitting:
- Energy expenditure drops to 1 calorie per minute
- Fat burning enzymes decrease their rate by 90%
- After two hours of sitting, your HDL cholesterol drops by 20%
- People with sitting jobs are 2 times more likely to get some form of cardiovascular disease
- Sitting time has increased by over 8% since 1980
So what are your options? The standing workstation has gained a lot of popularity within the past year or two. If this is not feasible for you, your best bet is getting up every 30-45 minutes and stretching, maybe taking a lap or two around the office.
Sources:
Sources:
- Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.
- Polyakov, Dmitry. "Home." Total Physical Therapy. N.p., n.d. Web. 07 Nov. 2013.
- Waxman, M., and A. Stunkard. "Caloric Intake and Expenditure of Obese Boys." The Journal of Pediatrics 96.2 (1980): 187-93. Print.
- Beach, Tyson A.C., Robert J. Parkinson, J. Peter Stothart, and Jack P. Callaghan. "Effects of Prolonged Sitting on the Passive Flexion Stiffness of the in Vivo Lumbar Spine." The Spine Journal 5.2 (2005): 145-54. Print.
Range of Motion and Mobility
By Fitness ve Body Blogçusu at 10:57
exercise, Fitness, injury, Kelly Starrett, Mobility, MWOD, pain, Range of motion, ROM, Supple Leopard
No comments
In athletes and deconditioned clients alike, range of motion restrictions are an ever-prevalent issue. Either the individual is not using a full range of motion in a given exercise because he/she wast taught to perform the movement as such, or he/she has severe mobility restrictions.
If you have the ability to train through a full range of motion and neglect to do so, you are doing yourself a disservice. Movements like the pull-up, squat or push-up are the most frequent examples I see in the gym. Men and women alike bust out a quick and sloppy set of push-ups without their chest touching the ground or their elbows fully extending. By using the full range of motion for these exercises, you are not only stimulating more muscle fibers (and therefore getting stronger), but you are also ingraining proper movement patterns into your brain that will be applied across the board.
Training through a full range of motion is extremely important in both injury prevention and treatment and developing strength to your maximum potential. As the famous Kelly Starett, doctor of Physical Therapy and owner of CrossFit San Francisco, warns us:
"If you have ankle pain, chances are good that your calves are tight and are pulling on your ankle, limiting your range of motion. If you have knee pain, chances are good that your quads, hips, hamstrings and calves (all of the musculature that connects to your knee) are brutally tight. It's no mystery why you have pain: You can't get into the correct positions or move with good form because you're missing key ranges of motion. Mitigating overtensioned systems using mobilization techniques feeds 'slack' to the 'injured' site, reducing localized joint pain by improving the efficiency of the system"In a nutshell, if you're experiencing pain in any given joint, it's probably because you have some tight muscles and are therefore missing full range of motion in that area.
A good percentage of the people I've met have difficulty getting into a full squat because they lack the proper hip and ankle mobility. Before you can even think about putting a barbell on your back, you have to address your poor squat mechanics.
Fortunately for you all, there are many ways of correcting movement dysfunctions and restrictions in mobility. Tools like a foam roller, lacrosse ball, or bands are all useful tools in getting rid of tightness and other movement restrictions.
For more information on specific exercises to mobilize any given area, check out www.mobilityWOD.com.
Sources:
- Starrett, Kelly. "Home." MobilityWOD. N.p., n.d. Web. 10 Sept. 2013.
- Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.