The 4 Exercises that Your Shoulders Hate

It is common for a lifter to seek boulder shoulder status. While having protruding, rounded shoulders certainly looks nice, the shoulders are very vulnerable to injury. The demands of a sedentary, desk-ridden society already makes our shoulders unhappy, and if you translate this dysfunction into the gym, you're gonna have a bad time.

I have dealt with my own shoulder issues in the past, and I know just how aggravating it can be to have to modify workouts or avoid certain movements. Ultimately, I had to learn the hard way what exercises provoked my shoulder pain. Many common-place shoulder exercises can be effective for deltoid and pectoralis hypertrophy, but they also promote instability and compensation. For both myself and my clients, there are four main exercises that I avoid for the sake of sparing their shoulders:

1. Pec flies. Regardless of whether you're using cables, dumbbells, or even the pec-deck machine, you're most likely better off without them. With this movement, many lifters tend to go well beyond the necessary range of motion to isolate the pectoralis muscles in transverse shoulder flexion. You also run the risk of sufficiently irritating your biceps tendons. Instead, they end up stretching the hell out of their anterior deltoids and forcing their shoulders into a yucky internally rotated position that makes me cringe. For chest development, I prefer to have clients do reverse grip bench press, neutral grip dumbbell bench press (with a slow eccentric focus), and Spoon presses. If you're hell-bent on keeping pec flies in your workout routine, try to minimize the range of motion so that your arms only go slightly above parallel, and make sure you maintain a slight bend in your elbows.
2. Behind-the-neck lat pull-downs. I've addressed my feelings about behind-the-neck exercises previously, so to save you from a redundant rant, I'll give you the abridged version: these movements (especially in lat pull-downs) encourage you into flexed cervical spine and often reinforce poor shoulder movement. Very few people possess adequate shoulder and thoracic mobility to perform these. If you really want wings, stay away from these. Instead, try rowing variations, pull-ups (you add weight or go chest-to-bar if you want a greater challenge), straight arm pull-downs, and maybe the occasional Red Bull. (I couldn't resist...)

   

   Yikes!

3. Box dips. In a recent Instagram video, I mentioned that I stray away from programming dips on a bench or a box. Effectively, this variation places unnecessary stress on the anterior capsule and tendons of the shoulder. To perform these, a client must flare the elbows out excessively, while the shoulder again shifts into a precarious position. You will see this as well on bar dips, but to a lesser degree, because the athlete's shoulder and elbows are closer to his center of mass. The ideal way to do dips, in my opinion, though, is on the rings. The rings force the athlete to properly adduct his shoulder, and his arms are closest to his center of mass (thus resulting in a more mechanically advantageous position. If you're currently unable to do ring dips, stick to push-ups on the rings, and then slowly progress to a full ring dip.
4. Upright rows. I'm sure you've heard trainers shun this exercise before. While I think it can be helpful for developing the shoulders for the right client, there are always other options. I've found that they cause more harm than good for most people, as usually the anterior deltoids are the strongest part of the shoulder. Instead, many people would benefit from training the posterior or rear deltoids with back flies to balance out the omnipresent imbalance from front to back.

In general, gym goers can benefit from fewer pushing exercises and more pulling exercises. I usually propose a 2:1 ratio for upper body pulling:pushing days. By this, I mean that you should only spend about one day per week doing bench press, push press, etc. (or at least with those movements as your primary focus), and two days with a pulling/rowing focus. The anterior deltoids and pectoralis tend to run the show (especially in men), and, thus, can cause a lot of pathologies and mobility restrictions. Your rhomboids, rear deltoids, lats, and lower trapezius can always benefit from some more love and attention.

There are plenty of safe and effective exercises that will still give you strong shoulders, such as those that I've listed in this article. You can be smart about your upper body training and avoid nagging injuries that will keep you sidelined for weeks at-a-time. Make these changes to your routine, and your shoulders will be happier in the long run!

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Correcting the Forward Head Fault

As I'm sure you've heard millions of times before, modern technology isn't doing our bodies any favors. Spending hours a day texting or hunching over a laptop is physically morphing out bodies. We're altering our fascia, compressing our spines, and stretching our muscles in ways that contradict our biology. Our traps are tight, and we're riddled with back pain.

Does your posture resemble that of the guy on the right or on the left?

The farther forward your head gravitates, the more weight your cervical spine (neck) has to support: in a "neutral position," the neck only bears about 12 pounds of load, but if your head juts forward only 2 inches in front of your center of mass, your spine now has to support ~32 pounds of load. When the spine has to work harder, so too, do the muscles that buttress (haha) the neck. If you've ever experienced neck pain, then I would wager that your posture needs improvement.

The "ideal" posture involves the joints to be centered from the top of the head, all of the way down to the lateral malleolus of the ankles. Notice how neither the rib cage nor the chin shift too far in front of the pelvis–these are both common compensatory patterns.

Ultimately, when it comes to addressing this dysfunction, I have a three-pronged approach:

1. Correct postural awareness. Cueing and awareness can go a long way. Forward head posture goes hand-in-hand with rounding of the upper back (kyphosis). Once you show a client where their center of mass is, they have a better understanding of proper alignment, and they're better able to recreate that position on their own.
2. Instil proper breathing mechanics. Chest breathing with an incomplete exhale will only aggravate any postural deviations. Full breaths initiating at the diaphragm with minimal chest expansion will promote optimal bodily function and positioning. Your breath influences every other muscular sequence in your body, and should be the priority of any corrective exercise program.
3. Strengthen the core and the neck flexors. The neck is an extension of the core, and, as such, if you display forward head posture, then we need to look there for answers. Similarly, I often find the neck flexors (sternocleidomastoids) to be weak or lack muscular endurance in these individuals.

Try this test: lay on your back, and pick up your head about 2-3 inches off of the ground. Hold your head up for 30 seconds. If you feel tightness in your neck, or your muscles start to twitch within that time, you need to build up the muscular endurance of your neck flexors. If you failed that test, then you definitely need some work.

Here's a good place to start:

1. Neck flexion
2. Cobra pose
3. Neck retraction against the wall
4. Neck nods
5. Bench neck bridge* (Note: This exercise should be used with caution, as there is the potential to strain your neck extensors. Start with holds of only 5-10 seconds for two sets. Gradually increase the lime you hold this movement.)

I would recommend performing two of these exercises at least two or three times per week. When it comes to improving posture, you have to be consistent and deliberate with your corrective exercises. If you stay on top of your drills, but continue to slouch at your desk, then there's little value to your postural training.

Another thing I've noticed is that the neck is often one of the first places people look to for help. Let's say they're struggling on their last pull-up. What do we see? The neck cranks into hyperextension to inch the chin over the bar. If you're grinding out that final biceps curl, you again see the neck shift forward to the rescue. These patterns are important to be mindful of during your training sessions. Don't use the neck to cheat your reps!

Once you treat your neck alignment, you'll notice that the rest of your spine will assume a better position, and you may even notice fewer incidences of back/neck pain and headaches.

Performing these exercises regularly, along with practicing proper sitting and standing positions will have a lasting impact on how you carry yourself. 

Works Cited:

1. Falla, D., G. Jull, T. Russell, B. Vicenzino, and P. Hodges. "Effect of Neck Exercise on Sitting Posture in Patients With Chronic Neck Pain." Physical Therapy 87.4 (2007): 408-17. Web.
2. Watson, Dean H., and Patricia H. Trott. "Cervical Headache: An Investigation of Natural Head Posture and Upper Cervical Flexor Muscle Performance." Cephalalgia 13.4 (1993): 272-84. Web.
3. Zito, G., G. Jull, and I. Story. "Clinical Tests of Musculoskeletal Dysfunction in the Diagnosis of Cervicogenic Headache." Manual Therapy 11.2 (2006): 118-29. Web.

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Stop Stretching Your Hamstrings

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 forceful, repeated efforts, the hamstrings seldom seem to sustain lasting changes in flexibility or range of motion.

Stop and think before you yank your hamstrings into oblivion.

I've mentioned in previous posts that I'm not much of an advocate for static stretching. Today I want to explain why the hamstrings, in particular, do not warrant stretching, and what you can do, instead, to create a more lasting increase in hamstring flexibility.

The hamstrings are a very important muscle group for athletic performance. They are two joint muscles, meaning they both flex the knees and extend the hips. While strong, these muscles have a tendency towards facilitation (overworking). When a muscle gets tight, that typically means it's working hard for another muscle that's inhibited, or not firing properly. In the case of the hamstrings, we're usually looking at gluteus maximus/medius dysfunction and/or core dysfunction. In short, if your hamstrings are chronically tight, you have to check the muscles upstream in the kinetic chain and see how they're firing (or not).

In this video, Dr. Kathy Dooley demonstrates how one can alleviate tension in the hamstrings just by getting the core to fire properly. This is one such exercise that you can utilize before a heavy squat or deadlift session just to encourage proper core activation. You'll notice that doing this exercise regularly will have a dramatic impact on your hamstring flexibility. It has been more immediately effective with my clients than the traditional stretching methods, as this exercise attacks the source of instability and weakness, rather than trying to treat the symptoms.

This Bushman puts Kim Kardashian to shame.

The "core," or, in this particular case, the rectus abdominis, is an antagonist of the hamstrings. What this means is that as the hamstrings lengthen/relax, the rectus abdominis flexes the lumbar (lower back). For example, in a forward bend, in which we are standing and reaching over to touch the ground, our knees are extended, lengthening the hamstrings. The trunk is in flexion, assisting the hands in reaching towards the floor. If we do not have adequate strength in the rectus abdominis, the hamstrings won't be able to relax enough to let you get lower. In short, strengthening a muscle's antagonist can work wonders in releasing it from tension.

Similarly, weakness in the gluteus medius/gluteus maximus can result in tight hamstrings. Both the glutes and the hamstrings work synergistically as hip extensors. You've probably heard of the term "glute amnesia" before, which connotes butt muscles that don't activate properly. The cause of this is too much time spent in hip flexion (read: sitting), and not enough time running, jumping, and lifting! Now, if your glutes don't show up to the (hip extension) party, then someone has to take over their job. You've guessed it: the hamstrings are now responsible for the majority of your hip extension! No wonder they're in a perpetual state of tension–they're holding onto your hips for dear life.

What are the best ways to tackle these movement dysfunctions? Here are some of my favorite exercises:

1. GHD hip extension
2. Barbell hip thrusters
3. Single leg RDLs
4. Single leg squats on box
5. Bird dogs
6. Deadbugs

So while stretching the hamstrings may give you some immediate relief, you have to analyze why they're getting tight. If you continue to repeat the same process and it just isn't working, it's time to find a new plan of attack. Work those glutes and strengthen that core, and you may just free yourself of your constant need to stretch your hammies.


Works Cited:

2. Dionne, Cassie. "Stretching Your Hamstrings Isn't Always Best." Breaking Muscle. N.p., n.d. Web. 20 July 2016.
3. Dooley, Kathy. "Dooley Noted: Core Instability Hiding as Tight Hamstrings." YouTube. YouTube, 04 May 2013. Web. 19 July 2016.
4. Nickelston, Perry. "Top 10 Muscle Imbalances and What To Do About Them #1." Stop Chasing Pain. N.p., 2 May 2016. Web. 11 July 2016.
5. Yessis, Michael. "Stretching The Hamstrings." YouTube. YouTube, 25 July 2011. Web. 12 July 2016.

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5 Exercises to Help Cure Flat Feet

It's no wonder that so many people complain of flat feet when we live in an era of high heels, thick sneakers, and desk jobs. Normally, to treat this, people will buy expensive orthotics and just avoid the issue altogether. Instead of wearing those cumbersome insoles, you can get to the root of the problem for free.

Before we delve into how to fix the issue at hand, I'd like to touch upon what causes the arches of the feet to "drop." As I've mentioned before, wearing bulky sneakers inhibits the proprioceptors in your feet. Put simply, this means that your positional awareness of your feet is minimal. You have no idea whether your feet are pronating or supinating when you're wearing certain brands of sneakers. This causes some of the supportive muscles to turn off, as the body operates on a "if you don't use it, you lose it" principle. Usually this results in flat feet, or as it is medically known, pes planus.

Give your feet the attention they deserve.

In order to reverse this dysfunctional pattern, you have to, literally, step out of your comfort zone. Take the shoes off and wake up those muscles in your feet. Normally, I like to ween people into this, because just going all barefoot or minimal shoe right out of the gate will likely lead to issues like shin splints or plantar fasciitis. Rather, I prefer having clients train their feet on their own, or as a part of their warm-ups. Once they develop that foundation, they can integrate more barefoot movement into their workouts.

So, in a person who's stuck in pronation (collapsed arches), we have weakness on the medial portion of the leg: the soleus, medial head of the gastrocnemius, adductor magnus, etc., as those muscles remain in a stretched position. On the lateral portion of the leg, the peroneals, tensor fascia latae, and the gluteus minimus will all be in a shortened/tight position. This means that people with fallen arches will often experience hip/knee issues as well.

How can you build invincible ankles and rediscover the fallen arches in your feet? I can't lie, it won't be easy. Your years of bad mechanics takes consistency and dedication to override. It is, however, doable, if you work for it. Here are some of my favorite exercises to treat this issue:

1. Half kneeling fibular head manipulation
• I recommend trying this for about 20-30 seconds per side.
2. Towel pull with toes
• 20-30 seconds per side is plenty. Try 2 sets.
3. Heel raise with external rotation
• We're looking for higher volume here, so 2-3 sets of 20-30 reps will do.
4. Toe raises
• Do each variation for 10 reps. Repeat 2-3 times.
5. Single leg stance/Single leg RDL
• Ideally, we want 3 sets of 10 repetitions per side.

Before you do these exercises (or before a heavy training day), roll out the bottom of your feet (the plantar fascia) with a golf ball. This will activate the proprioceptors in the feet and improve your bodily awareness.

You will notice that once you strengthen the feet, your movement patterns will improve, and you won't have to worry about maladies like shin splints, plantar fasciitis, hip pain, knee pain, and so on. The feet are your foundation, and if you build strength from the ground up, you'll be invincible.

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Getting Rid of the "Butt Wink"

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 wink" was able to eliminate it with some proper cuing and movement sequencing.

If you're not sure what a butt wink is, and if you have one, let me enlighten you: this is a term used to describe lumbar flexion in the bottom of a squat (pictured below).

Oof.

Now, let's first touch upon some other theories contributing to this fault...

Dr. Quinn Henoch mentions that the hamstrings cannot be responsible for the butt wink: "The hamstrings are a two joint muscle.  When you descend into a squat, the hamstrings are being lengthened at the pelvis, but shortened at the knee. So it would seem to me that the net length change is negligible." The hamstrings are not a likely culprit.

Hip anatomy makes the most sense out of all theories. Some individuals are just going to be better at squatting, out of sheer, genetic fortune. If you have the right anthropometry (limb length), you're gonna be a better squatter, plain and simple. 

Anatomical factors aside, though, it is possible to eliminate the dreaded butt wink with a little bit of practice and tweaking.

I'm not going to get too much into the hip and femur anatomy here, because I think Dr. Ryan DeBell covers that nicely. If you want to read his article on it, check out the works cited below. What I will say, though is that factors like your acetabulum (hip socket) alignment, femur length, and tibia/fibula length will all influence your squat stance. Some people have to squat wider than others, so playing around with your stance will greatly help your bottom position.

You want to work through a range of motion where you can maximize the integrity of the movement. If, initially, that means that you're squatting just to parallel, then so be it. Over time, the goal is to get progressively lower.

I usually start out my clients with a quadruped rocking drill. This will teach them how to hinge at the hips without load and minimize any lumbar flexion. If you find yourself reverting to the butt wink on this drill, move slower and focus on keeping the core engaged.

Once they grasp this concept, I would then progress them to the assisted squat drill. The goal here is the same as that of the previous drill, but now we're upright and preparing for a load-bearing squat.

Congratulations! Now you're ready to try an air squat without assistance! A couple of things to keep in mind: if my core isn't engaged, and I shift into an anterior pelvic tilt (hyperextension), then it's impossible for me to avoid lumbar flexion. If, however, I maintain a nicely braced position and descend straight down, I should be just fine. You want to imagine "pulling through your hip flexors" as you lower yourself.  If you're squatting high bar or front squatting, you will descend straight down, and if you're squatting low bar, then the hips need to come back more.

With a little bit of reverse engineering, even the most troubled squats can minimize the "butt wink." Sometimes you need to regress in order to progress. When you lay a solid foundation for quality movement, you can get a squat PR without looking like Quasimodo.

Works Cited:

1. DeBell, Ryan. "The Best Kept Secret: Why People HAVE to Squat Differently." Why People HAVE to Squat Differently. N.p., 08 Jan. 2014. Web. 16 Mar. 2016.
2. Henoch, Quinn. "The Bottom Position of Your Squat: A Defining Characteristic of Your Human Existence." Juggernaut. N.p., 05 Feb. 2014. Web. 16 Mar. 2016.
3. Somerset, Dean. "Butt Wink Is Not About the Hamstrings" DeanSomerset.com. N.p., 07 July 2014. Web. 16 Mar. 2016.

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Channel Your Inner Athlete with Agility Training

Whether you're an athlete, or just someone who wants to get in shape, fitness is, to me, about adaptability. Our workouts should help us become more resilient to the world around us. A potentially injurious situation can be avoided when you have the adequate strength and stability. Agility is one such trait that prepares us better for multiplanar movement.

This little guy is quite the athlete...

By definition, the word "agility" connotes changing directions with ease. An athlete who is particularly agile can more easily bob and weave around his opponents on the field. For others, someone who is more agile can avoid injuries like knee and ankle sprains, or broken bones. Adding more agility work into your training can improve overall athletic skills and minimize traumatic injuries.

Sports require that an athlete can cut corners, accelerate and decelerate quickly. Football, soccer, and tennis are just a few sports where agility is exceptionally helpful. Successful athletes need to move well in all three planes of motion (as depicted in the photo on the left). Developing movement in the transverse plane is especially important in sport.

One study on male college students found that agility training increased muscular power. "To enhance explosive muscle power and dynamic athletic performance, complex agility training can be used. Therefore, in addition to the well known training methods such as resistance training and plyometric training, strength and conditioning professionals may efficiently incorporate agility training into an overall conditioning programme of athletes striving to achieve a high level of explosive leg power and dynamic athletic performance." In order to excel in any sport, developing your agility is a must!

Injury prevention routines ensure that athletes don't miss out on weeks or months of training. Agility protocols are effective in avoiding contact injuries like ACL or MCL tears, which could potentially keep you benched for an entire season. "Multifaceted intervention studies that have included balance training along with jumping, landing and agility exercises have resulted in a significant decrease in ankle or knee injuries in team handball, volleyball and recreational athletes."

The benefits of agility training are not limited to the athletic population. For example, Liu-Ambrose et. al. performed a study on "98 women aged 75–85 years with low bone mass." The goal of the study was to improve balance, and hopefully reduce the incidence of falling, in geriatric women who suffer from osteopenia (which precedes osteoporosis). The ladies were either assigned to do resistance training, stretching, or agility training. "Both resistance training and agility training significantly improved balance confidence by 6% from baseline after 13 weeks ... This change in balance confidence was significantly correlated with change in general physical function." Once these women developed the requisite strength and agility, they were able to improve proprioception (limb awareness), and, thus, find a new sense of confidence in balancing-related tasks.

If you're looking for some exercise ideas to help you become more agile, here are a few of my favorites:

1. Diagonal sprints
2. High knee carioca (ideal for warm-ups)
3. SAQ ladder drills
4. T-drill or 4 cone drill
5. Speed skaters
6. Hurdle drills
7. Rebound jumps
8. Pro agility drill

Overall, shuffling, back pedaling, twisting, and cutting movements are great tools to improve your agility level.

Becoming more agile can minimize your risk of falling, while simultaneously maximizing your athletic performance.


Works Cited:

1. Griffin, Letha Y. Etty. "Neuromuscular Training and Injury Prevention in Sports." Clinical Orthopaedics and Related Research 409 (2003): 53-60. Web.
2. Hrysomallis, Con. "Relationship Between Balance Ability, Training and Sports Injury Risk." Sports Medicine 37.6 (2007): 547-56. Web.
3. Jukić, Igor, Luka Milanović, Javier Sampedro Molinuevo, Darija Omrčen, and Goran Sporiš. "THE EFFECT OF AGILITY TRAINING ON ATHLETIC POWER PERFORMANCE." (2010): n. pag. Print.
4. Liu-Ambrose, T., K.m. Khan, J.j. Eng, S.r. Lord, and H.a. Mckay. "Balance Confidence Improves with Resistance or Agility Training." Gerontology 50.6 (2004): 373-82. Web.
5. Wojtys, E. M., L. J. Huston, P. D. Taylor, and S. D. Bastian. "Neuromuscular Adaptations in Isokinetic, Isotonic, and Agility Training Programs." The American Journal of Sports Medicine 24.2 (1996): 187-92. Web.

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Fixing 5 Flaws in Your Running Form

If you're like me, just hearing the word "run" makes your skin crawl. Some people claim to find peace of mind on their daily jog. Are these people crazy, or have they just found some sacred running nirvana-type state? Well, if you work on your running technique, you will undoubtedly find that you will improve all of your times, and the whole process just might be a little bit less arduous!

Like a power clean or a deadlift, there a lot of technical nuances involved when sprinting or distance running. The fastest and most efficient runners are experts in perfecting their stride length, stride frequency, heart rate, and breathing patterns. All of these things work together to help you channel your inner Tyson Gay. Here are five of, what I deem to be, the most common technical errors in gait:

1. You're striking with your heels first. Try something for me: jump up in the air, and then deliberately land on your heels first, rather than on your toes. How did that feel? Presumably, pretty awful. In one of my previous posts, I touched upon jumping mechanics. The author of Running Science, Owen Anderson notes, "...motion analysis of Olympic Games competitors has suggested that ... medalists are more likely to employ MFS (midfoot strike). In addition, video analysis of world-champion and world-record holding runners ... has indicated that such competitors employ MFS, and occasionally FFS (forefoot strike), but not RFS (rearfoot strike) while training and competing." It has been theorized that a RFS can place more stress on the knee joint and simultaneously increase breaking forces, which may decrease running economy. There appears to be a correlation between race times and MFS/FFS.
2. You're leaning too far forward. As with standing posture, you're trying to maintain a nice vertical torso, and make yourself "tall." This means you shouldn't be hunched over like Quasimodo and looking at the pavement. While that may be ever-so-tempting once you get fatigued, you'll be more efficient staying upright. Worldrunning.com mentions that "[if] you have bad posture then your body will have to use up energy to keep you upright, which wastes energy you should be using to run faster and further."
3. You're not moving your arms enough. Now, let me start by saying that you don't want to go overboard with arm movement, either. Ideally, it should be a relatively passive motion. Pumping your arms like crazy isn't necessarily going to make you a speed demon. On the other hand, I've seen some people who leave their arms to flop limp at their sides, which is equally as inefficient. The arms should be moving in sync with the legs (the left leg and right arm together, and the right leg and left arm together), allowing for a little bit of rotation in the hips. "The main function of your arms is not to drive the body forward but to provide balance and equilibrium as gravity pulls you forward," notes Dr. Nicholas Romanov, the founder of the Pose Method of running.
4. Your knees are collapsing as you run. Running is a forward, linear movement, performed predominantly in the sagittal plane. Any forces that counteract that are going to result in unnecessary energy expenditure. Knees caving inward (valgus knees) are usually coupled with external rotation of the feet. Take a look at the the photo below of the sprinters. The two sprinters on the left are maintaining forward momentum, while the gentleman on the right has some internal rotation of the hip, as his foot externally rotates. With a little bit of hip strengthening, he could shave some seconds off of his split and lower his risk for injury.
5. You're breathing incorrectly. Breathing in any activity is, to me, the most important determining factor of success. In an aerobic activity like a longer distance run, breathing should be a first priority. As you fatigue, you may have noticed that your breath becomes shorter and more rapid. Maybe you start wheezing like an asthmatic, and you're doing anything you can just to finish your run. Experienced runners, however, have mastered the rhythm of their breathing. While different coaches have numerous methods for the proper cadence of the breath, there are some aspects that are universal: you should aim to expand the ribcage and the belly as you breathe, rather than just the chest, and, your breath should remain relaxed rather than laborious. Both of these things can help you manage your heart rate and keep you running faster for a longer period of time!

Running doesn't have to be a miserable experience (although it'll never be a pastime I particularly enjoy...). If you correct your technique, you will minimize the amount of energy you waste with each stride, and maybe, just maybe, you'll find that elusive "runner's high" I've heard people mention in fables.

Works Cited:

1. "10 Ways to Perfect Your Running Technique." 10 Ways to Perfect Your Running Technique. N.p., n.d. Web. 16 Dec. 2015.
2. Anderson, Owen. Running Science. N.p.: n.p., 2013. 52-55. Print.
3. Born to Run. Marty Stouffer Productions, 1983.
4. Kasmer, Mark E., Jeremy J. Wren, and Martin D. Hoffman. "Foot Strike Pattern and Gait Changes During a 161-km Ultramarathon." Journal of Strength and Conditioning Research 28.5 (2014): 1343-350. Web.
5. Weijers, René E., Alphons G.h. Kessels, and Gerrit J. Kemerink. "The Damping Properties of the Venous Plexus of the Heel Region of the Foot during Simulated Heelstrike." Journal of Biomechanics 38.12 (2005): 2423-430. Web.

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Your Butt is Affecting your Shoulder Stability

If your shoulder hurts, you've probably assumed something with your shoulder is inherently dysfunctional. While that may not be false, you also have to consider what's going on around your shoulder. Ida Rolf, a famous Structural Integration practitioner said it perfectly, "Where you think it is, it ain't."

Sometimes, the area in question is not necessarily the root of the problem, and you need to look at the bigger picture. As I've said before, it's impossible to break the body up into parts. Everything in the body affects everything else. Dysfunction in one area will indubitably cause further dysfunction elsewhere. In fact, the source of the discomfort may be where you'd least expect it to be.

Believe it or not, your butt has a tremendous influence on your overhead strength.

Thomas Myers's explanation of the term "tensegrity" is a wonderful example of this: he discusses how a pull in one part of the fascia (a sheath of connective tissue that surrounds the muscles) will absolutely create a ripple effect in the rest of the surrounding structures. Muscles that share a similar sequence or action will interact with one another.

Think of the body as a giant "X." Intuitively, the opposing halves of the body move together to create balance. You'll notice that your right arm comes forward with your left leg when you walk or run. Here, we are subconsciously using the functional line (as Thomas Myers refers to it).

Check out the booty on
this model...

You'll notice in the photo from Anatomy Trains that the latissimus dorsi (shoulder extensors) are intricately connected to the contralateral (opposite side) gluteus and hamstrings complex. Walking requires one side of your lattisumus dorsi to contract and pull the arm behind the body as your opposite leg reaches forward and the hamstrings lengthen. The internal and external obliques are rotating your torso, bringing your left shoulder to your right hip and vice versa.

Now, imagine that your glutes aren't firing properly. How do you think this lack of glute activation might affect your mechanics, not just during a sprint, but also during a deadlift or, even, a pull-up?

A study on this idea by Carvalhais et. al. notes:

"there are extensive connections between the latissimus dorsi and gluteus maximus muscles and the thoracolumbar fascia, which suggests a possible pathway for myofascial force transmission ... The results demonstrated that manipulation of the LD tension modified the passive hip variables, providing evidence of myofascial force transmission in vivo."

In summary, participants who contracted their latissimus dorsi, either actively or passively, all saw a notable amount of response in the gluteus maximus.

Although the glutes are a part of the "lower body" and the lats are considered to be in the "upper body," the pairing of these two muscle groups is important. We always have to understand muscular synergists and antagonists. In other words, we have to understand which muscles work together to produce a given movement, and, likewise, consider the muscles that have the opposite actions.

The best way to fix a lack of synergy between the latissimus dorsi and opposing gluteus maximus is to add some more cross crawling patterns into your routine. Train you brain to sequence the proper muscular activation by utilizing exercises like bear crawls, marches, and bird dogs, as prescribed in the link.

My job, as a trainer, is to analyze movement. I look for flaws in a sequence. When someone complains of pain in a given area, I don't want them to point to where it hurts. I will learn more by watching them move. Someone's gait or squat pattern can tell me a lot.

Take notice of global movement patterns, and, maybe then, you'll learn the whole story. Think outside of the box.




Works Cited:

1. Carvalhais, Viviane Otoni Do Carmo, Juliana De Melo Ocarino, Vanessa Lara Araújo, Thales Rezende Souza, Paula Lanna Pereira Silva, and Sérgio Teixeira Fonseca. "Myofascial Force Transmission between the Latissimus Dorsi and Gluteus Maximus Muscles: An in Vivo Experiment." Journal of Biomechanics 46.5 (2013): 1003-007. Web.
2. Dooley, Kathy. "Anatomy Angel: Dorsal Sling." Dooley Noted. Kathy Dooley, 4 Mar. 2015. Web. 18 Aug. 2015.
3. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
4. Shin, Seung-Je, Tae-Young Kim, and Won-Gyu Yoo. "Effects of Various Gait Speeds on the Latissimus Dorsi and Gluteus Maximus Muscles Associated with the Posterior Oblique Sling System." J Phys Ther Sci Journal of Physical Therapy Science 25.11 (2013): 1391-392. Web.

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You're Injured–Now What?

At some point in nearly every athlete or active person's career, he or she will experience some injury, either major or minor. Whether you've torn a tendon or ligament, sprained a muscle, or you just have a nagging painful area that won't seem to go away, you understand how frustrating it can be when you're making a lot of progress and your body forces you to a screeching halt.

She does not look like she's having a good time.

Unless it is a traumatic injury (broken bone or a complete muscle tear), many people will just bite their tongues through the pain and continue to train normally. Perhaps they'll rest for a few days, or they'll avoid painful movements.

If you're currently suffering from some sort of issue, you're probably trying to figure out what the safest approach is that will allow you to continue to make progress towards your goals.

Injury (or pain) can be a slippery slope. Often times, people will approach me saying "my XYZ hurts. What should I do about it?" First, let me start by saying that I'm not an Orthopedist, a physical therapist or a chiropractor. I simply work in an environment in which people have a pretty high injury risk if they're not being careful, and I've had the opportunity to rack the brains of some very intelligent people who are much more qualified in this area than I am.

Here are some safe approaches to dealing with a painful or injured area without losing your precious gains that you've worked so hard to achieve:

1. Get assessed! This is the number one, without a doubt, biggest priority. So many people put off going to a physical therapist or chiropractor for one reasons or another. Perhaps they're afraid of what a doctor will say, or they're just too stubborn. Alternatively, they'd prefer to deal with the pain on their own, and they exacerbate their symptoms. Often times, problem areas are a pretty quick fix, assuming you see the right therapist. Finding out what muscles are weak or under-active will be helpful in preventing other similar injuries down the line.
2. Prioritize corrective exercise. I hear so many people complaining about pain, but yet no one wants to do anything to fix it. Instead, they will pop a couple Aspirin and hope it'll disappear on its own. Sorry to rain on your parade, but that won't work in the long term. Where there is pain, there is dysfunction. Injuries are very rarely caused by one isolated incident, but, rather, the culmination of months (or years) of bad movement patterns. Pain happens when your body says "Whoa, something needs to change. I can't keep working like this." Breathing drills are absolutely important to bring your body back to the parasympathetic nervous system. Correcting your posture will improve your mechanics. Strengthening weak muscles will lead to more optimal movement patterns. Do your shoulder stability work, core strengthening, and hip stability exercises. Without consistency, your symptoms will persist.
3. Only lift with perfect technique. This goes hand-in-hand with number two. Don't put more weight on the bar than your body is ready to handle. Injuries happen when you compensate.
4. Don't train painful movements. Figure out a way to work around the pain. If squats are painful when you pass parallel (full knee flexion), try doing box squats or lunges for a while. Are front squats bothering your wrists? Stick with back squats. When a movement causes you pain, you will, subconsciously and consciously, move differently. Your body is going to reflexively shift weight away from a painful area, so you might place more weight on one side of your body than the other, or recruit muscles you shouldn't be recruiting.
5. Focus on other areas of your body. While your ankle is bothering you, you may use this time to work on your pull-ups and your bench press. Try adding some gymnastics movements into your routine. If your shoulder is injured, now's the time to improve your sprints and increase your back squat. Spend time strengthening the uninjured areas, so that you can still stay on top of your game.

Injuries are frustrating, but they're not the end of the world. If you take all of the proper measures to treat them, you can be back to training normally in just a few weeks.

With an injury, the worst thing you could possibly do would be to ignore it and just hope it gets better on its own. Be proactive and help yourself! Remember, we all experience injury at one point or another, and you can still make progress while you're injured. Always listen to your body and train safely.

Works Cited:

1. Cook, Gray. "The Three Rs." Gray Cook Physical Therapist Lecturer Author. N.p., n.d. Web. 31 July 2015.
2. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
3. Nickelston, Perry. "10 Things Breathing Patterns Tell Me About Your Body." Stop Chasing Pain. N.p., 8 Mar. 2012. Web. 31 July 2015.

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Train Your Brain, Not Your Muscles

The most common questions a client or friend asks me are "what muscles does (fill in the exercise name here) train?" or, "what exercises can I do to lose fat in my (fill in muscle group name here)?" My answer will always be, "no muscle works in isolation."

The answer is all of them.

You are one single entity. Everything in your body, all of its muscles, organs and soft tissues work in unison.

Unfortunately, our modern understanding of anatomy has influenced people to divide the body up into smaller and smaller parts. You have the digestive system, the musculoskeletal system, the vestibular system, and so on and so forth. There are over 200 bones in your body and well over 600 muscles. The unfortunate part is that, for the purpose of classification or in order to break up something so vast and complex into more memorable, tangible parts, text books and health professionals have made increasingly specific distinctions for each part of the body. We have a never-ending list of different "specialists" for certain areas of the anatomy: cardiologists, podiatrists, orthopedists, endocrinologists, and many, many more. Sometimes it's confusing to know where the territory of one specialist ends and that of another begins.

In this intricate web that is the human body, everything is intertwined and interconnected. Your brain does not isolate certain parts at a time, but rather, they all work in concert to produce normal bodily functions and extraordinary feats. Your brain remembers movement patterns, not muscles. Your brain does not think "okay, I'm going to contract the biceps femoris now." Rather, it functions by using a sequence of impulses to fire several muscles at the same time, while relaxing the antagonist muscles. This happens thousands of times per day.

Now, the reason why this is so important is because one part of a muscle may fire, while the other part may not. I know this sounds confusing, but let me explain. Yes, this muscle has been classified as one comprehensive "unit," for the purpose of anatomy textbooks, but that does not mean that it always functions that way. Many muscles can perform several different actions. In order to really understand how the body uses movement, we have to think about the actions these muscles perform.

I hear plenty of people say something to the effect of “she has a big booty, so she must not have weak glutes!” That is not necessarily true. Just because you have large gluteus maximii, you do not necessarily have equally strong gluteus medii and minimi. One or two of those muscles may still be dysfunctional.

The gluteus maximus is, primarily, hip extensor. Deep squats, lunges, deadlifts, and back extensions will all activate the gluteus maximus. The gluteus medius is activated during hip abduction (when your legs move laterally away from the body). At the same time, the gluteus medius prevents hip adduction. If one has proper activation in the gluteus medius, all of the aforementioned movements should activate this muscle. If not, the muscles like the hip adductors will take the reigns. Usually the result of this is knee, hip or ankle pain. These people will be quad-dominant.

Stability exercises can change the way the muscles in the hip function. Another way is to try to improve your somatic intelligence (also known as mind and body connection). Essentially, this means that you need to actively think about recruiting the muscles you want to fire. Using a lacrosse ball or a foam roller on those areas is an easy way to remind your neuromuscular system to function properly. Check out my article on why you need to have a big butt for some ideas for exercises.

The trapezius muscle is another great example of this. Many people have humongous upper traps, while the middle and lower traps are underdeveloped. Although the muscle has been lumped together under one name, it has many different functions. Therefore, each action of the muscle is accompanied by a group of synergistic muscles.

Do you have chronically tight upper traps? Well, I can tell you with almost 100% certainty that you’re probably a neck breather (rather than a diaphragmatic breather). Your latissimus dorsi (the antagonist of the upper trapezii) and serratus anterior probably don’t function properly. Your lower and middle trapezii are likely not firing as they should. Again, the lower and middle trapezius are all the same muscle, but they perform different functions. Your body views them as separate entities. The upper trapezius (elevates) shrugs the scapula while the middle trapezius upwardly rotates and adducts the scapula. The lower trapezius also adducts and depresses the scapula. Notice one important distinction here: the upper/middle fibers of the muscle elevate the shoulders while the lower fibers depress the shoulders. These actions are functional opposites, and therefore, it is important for us not to lump the entire trapezius as one entity.

Don’t just assume because one part of your muscle appears to be large that it is functional in every action. Basically, you want to train the muscles as you’d like to activate them. Even during an "isolation" exercise like a "biceps" curl, you are using other muscles like the brachialis to move the weight.

Muscles are just broad general terms that don’t really explain how our brains process movement. The ultimate way to prevent injury and get stronger is to learn how to use your body and your brain together. Just because a muscle is strong through one range of motion, does not necessarily mean that it will function optimally during its other actions. If you find that a muscle is weaker or smaller than you'd like, think about other the other synergistic muscles and their tasks, then pick and exercise that will target them accordingly.  Finally, vary the exercises you use to train one muscle group, so that you can train different movement patterns.


Works Cited:

1. Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. Print.
2. "FMS." Functional Movement Systems. N.p., n.d. Web. 11 June 2015.
3. Holler, Tony. "3 Reasons Why Activation Is a Game-Changer - Freelap USA." Freelap USA. N.p., 25 Nov. 2014. Web. 11 June 2015.
4. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
5. "Reactive Muscles and the Kinetic Chain." Neurokinetic Therapy. David Weinstock, 21 May 2011. Web. 11 June 2015.
6. "Squat Exercise - Anatomy Analysis." Muscle & Motion. YouTube, 01 Mar. 2012. Web. 11 June 2015.

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A Guide to Better Oblique Training: The Transverse Plane

Humans have the capacity to move freely and seamlessly through three different planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Many strength programs utilize several different exercises in the first two (sagittal and frontal) planes, but neglect the transverse plane altogether. In order to perform well across a broad range of tasks, we must prepare our bodies for movements in all three planes. The transverse plane employs the smaller, stabilizer muscles, rather than the big prime movers. It is is equally important (if not more important) to focus on the development of these stabilizer muscles as that of the bigger muscle groups.

Chill with the side raises and try some new exercises.

CrossFitters, bodybuilders, Strongmen weightlifters and powerlifters become tremendously strong in the sagittal and frontal planes as the result of their training, but movements like burpees or barbell curls will do virtually nothing to strengthen rotational movements. The obliques, and their synergists, work to laterally flex the spine. The prime action of the internal and external obliques, however, is spinal rotation. A thrower of any sort will have extremely powerful obliques (on one side, at least). An athlete who predominantly participates in one of the aforementioned sports should incorporate more exercises in the transverse plane into his routine.

Enter the transverse plane. Rotational movements are very common in everyday life and in sport. Anytime we stop short and turn around, or any time we have to stabilize ourselves on one side (e.g. single leg Romanian deadlift) we are moving in the transverse plane. For athletes who participate in sports like tennis, soccer, baseball or tennis, adequate training in the transverse plane is crucial in order to perform well and prevent injury.

A study in 2008 published in the Journal of Orthopaedic Sports Physical Therapy found that individuals who had decreased function in the muscles responsible for movement in the transverse plane experienced a greater strain on their achilles tendons while running.

Training in the transverse plane may also be beneficial in preventing ACL (anterior cruciate ligament) injuries. According to orthopedist Dr. Boden, "young women are two to eight times more likely than their male counterparts to injure [the ACL]." A study in 2003 attempted to find out why this is the case. Researchers carefully analyzed the gaits and knee angles 20 female recreational runners. They found that the female group's hip and knee mechanics in the transverse plane were vastly different from those of the male group. The necessary protocol, researchers concluded, was a training program to develop strength of the lower extremities, with particular focus on strengthening external rotation.

Image of the Functional Line from Thomas Myers's "Anatomy Trains"

While squats, deadlifts, and shoulder presses are all fabulous exercises for increasing strength, those will only get you so far. If you're serious about improving your athletic performance and you want to avoid injury (which I would imagine you do), then add some exercises in the transverse plane into your routine. So what type of exercise can you do in the transverse plane? Any single limb exercise will work wonders: single arm shoulder presses, single leg Romanian deadlifts, single leg squats, single arm push-ups, and so on. In all of these exercises, your stabilizer muscles are working hard to prevent you from rotating or falling over. Jumps in which the athlete much change direction in the air are also beneficial, as this directly mirrors the demands of many sports. Last, but not least, are the "chopping" movements. Get creative here! You can use cables to resemble chopping wood, or you can actually chop some wood! Use a sledgehammer and hit a tire or stand sideways and throw a medicine ball at a wall. All of these exercises will make your stabilizer muscles (your obliques, your gluteus medius, your piriformis, and so on) fire like crazy.

Now, you might be wondering what type of movements you can do in this plane. Here are some of my favorites:

1. Single leg Romanian deadlifts (preferably barefoot)
2. Turkish get-ups
3. Cable chop (upper to lower)
4. Cable chop (lower to upper)
5. Sledge hammer chops
6. Lateral medicine ball throws
7. Single arm overhead squats
8. Punches or kicks on a punching bag
9. Zig zag sprints
10. Single leg 180 degree jumps

A good training program is one that is all inclusive, and machines can only get you so far. If you utilize exercises in the transverse plane at least 1-2 times you week will you take your training to the next level and simultaneously prevent injury. Remember: just because you can't see a muscle in the mirror doesn't mean you don't need to activate it and strengthen it!



Works Cited:

1. Lafiandra, M., K.g Holt, R.c Wagenaar, and J.p Obusek. "Transverse Plane Kinetics during Treadmill Walking with and without a Load." Clinical Biomechanics 17.2 (2002): 116-22. Web.
2. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
3. Nyland, J. A., D. N. M. Caborn, R. Shapiro, and D. L. Johnson. "Fatigue after Eccentric Quadriceps Femoris Work Produces Earlier Gastrocnemius and Delayed Quadriceps Femoris Activation during Crossover Cutting among Normal Athletic Women." Knee Surgery, Sports Traumatology, Arthroscopy 5.3 (1997): 162-67. Web.
4. Shimokochi, Yohei, and Sandra J. Shultz. "Mechanisms of Noncontact Anterior Cruciate Ligament Injury." Journal of Athletic Training 43.4 (2008): 396-408. Web.

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1 Thing Athletes Could Learn from Dancers

Lifters and athletes should watch "Swan Lake" and take notes. In one Tchaicovsky's most famous works, the ballerinas hop lightly and gracefully across the stage. Every movement the dancers make is incredibly precise and effortless.

From a young age, dance coaches repeatedly drill this pattern within their students. The goal for a high level dancer is to appear weightless and be light on the feet. The ballerinas develop a tremendous amount of bodily awareness through years of intense training.

Channel your inner ballerina. Learn to be light on your feet.

Now, I've had the privilege to work with and observe both young athletes and professional or high level athletes. One of the most surprising things I have noticed in many of these individuals is the inability to absorb a load efficiently.

Basketball players, tennis players and other athletes do not know how to land well. I've seen many fast, agile, powerful and strong people who seem to have lead feet. I hear my friends stomping up the stairs or dragging their feet on the floor. I watch runners slam their heels on the treadmill with each stride.

For some, this fault is a matter of awareness, while others may need to work on motor control.

Safe, efficient movement necessitates control. Hurling your body onto the box for a box jump is not going to improve your athleticism. Instead, learning proper sequencing (heel-toe to toe-heel) will spare your joints and allow you to float over the box.

At NYU Langone, they performed a study on both athletes and dancers. “We realized that dancers aren’t getting ACL injuries, yet they jump a lot,” Dr. Liederbach said. In sports like soccer and basketball, ACL tears are common. Nearly 200,000 people per year are destroying their ACLs, and it may be preventable in some cases.

Look at the landing position of these two. Which looks more stable?

Many of the dancers in this study plantar-flexed (or pointed the toes) upon landing, whereas the athletes absorbed the impact with the entire foot. Additionally, there was less of a valgus knee in the dancers on a single-leg jumping test than with the athletes tested. These deficiencies may contribute to the higher percentage of ACL tears in athletes as compared with dancers.

Well-trained dancers preform drills learning how to land gracefully, and many of them practice barefoot or wearing minimal footwear. Athletes, however, may not (depending on the coach) have the same type of instruction.

Over the summer, I was working with tennis players at a camp from the ages of 10-13. One of the most important elements of our sessions was learning how to land properly. I had them do a series of different jumping drills, all with an emphasis on "quiet" landings. I reviewed the sequencing of the movement from the start until the finish of the jump, and I had them repeat the drills until I was satisfied with the outcome. I believe proper jumping mechanics are an absolute priority for athletes of all ages (and anyone who's looking to improve power output). My goal is to make my clients more explosive while maintaining control. There is no use in having someone try for a 45" box jump is he or she cannot control the landing.

If you are utilizing explosive movements (box jumps, jumping lunges, broad jumps, etc.) in your workouts, make sure you place an emphasis on bodily awareness and mechanics. You may save your joints from jarring landings and improve your overall level of athleticism! Channel your inner ballerina!


Works Cited:

1. Dufek, Janet S., and Barry T. Bates. "Biomechanical Factors Associated with Injury During Landing in Jump Sports." Sports Medicine 12.5 (1991): 326-37. Web.
2. Liederbach, Marijeanne. "Incidence of Anterior Cruciate Ligament Injuries Among Elite Ballet and Modern Dancers." The American Journal of Sports Medicine 36.9 (2008): 1778-799. Web. 12 Mar. 2015.

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You Are What You Repeatedly Do

As a child, you probably heard your mother say something to the effect of, "don't make that face! You'll get stuck like that!" Well, as ludicrous as it sounds, she might've been on to something.

Let's take, for example, someone who is a truck driver. His job requires him to be seated for 8+ hours at a time, hunched over a steering wheel. Over the years, his tissues will adapt to that sedentary job. His hip flexors are used to a shortened position, his shoulders are adapting to the constant internal rotation that driving demands, and his foot on the gas pedal might be locked in plantarflexion (in the pointed position). Day in and day out his body is learning these patterns, and, reflexively, it will forget about the muscles he doesn't use and automatically recruit the ones that he abuses.

Here is Rachel Yurkovich demonstrating some incredible power. Notice how her right arm reaches behind her while the left leg comes forward for counterbalance.

Now, let's say you're a javelin thrower. This person is repeatedly throwing with her dominant side,
which will be significantly stronger than her non-dominant side. The arms, obliques and rectus abdominis will surely have some asymmetries. Perhaps her hips are stuck in a slight rotation in the direction of which she throws. Maybe one of her shoulders is even hiked a little bit higher than the other. On one side of her body, she is able to produce a tremendous amount of power, while the other side might lack coordination.

You get the idea. Our brains (and, subsequently, our bodies) remember patterns. If you're doing the same thing day in and day out (like sitting or throwing), your brain will adapt accordingly. The areas where you carry tension are a direct result of the activities you do on a regular basis; those muscles are tight from overuse.

Fear not--there is a way to overcome the demands of your daily lifestyle.

The key is to assess the demands of your lifestyle and understand where you carry tension in your body and why. Once you've come up with a clear idea, the next step is to try to correct those imbalances or dysfunctional patterns.

One way to do this is to find the most ergonomic way to perform your given task. If you're spending a large portion of your day sitting, at least make sure you're seated in a good position. Get up every 30-40 minutes to get some blood flow to your legs and open up the hips a bit.

Now, the next step is to minimize those imbalances. Everyone has some type of asymmetry, but doing some work to correct that will prove to be beneficial. To go back to my earlier example, a javelin thrower is repeatedly throwing with a dominant arm (for the sake of this article, we'll say it's the right. When she throws the javelin with her right arm, she rotates her body towards the left side. The left obliques and hip flexors are overworked, so it would be helpful for her to isolate the right obliques (working the cross pattern of the left arm to the right leg) to give her left obliques a bit of a rest. She can make use of this on her off days in the gym with bands or bodyweight exercises, or maybe even practice throwing with the opposite hand.

Every once in a while, I do my split jerks with the opposite leg coming forward. Normally, my left leg reaches out in front of me, so my torso has become very comfortable and stable in that position. I've made an effort to try to give the right obliques some love.

Regardless of your profession or sport, we all have some type of repetitive motion or pattern we maintain for extended periods of time. Consider those patterns and try to lessen the impact by creating balance.


Works Cited:

1. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.

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