Posts Tagged ‘mobility’

Are you self aware of your body? Most of us don’t understand that what you tolerate you accept, but it is reality. Think about it for a minute. You get used to the way you feel and consider it to be normal. My dad tells me he has knee pain, back pain. He says the pain is part of life and you learn to deal with it. Tolerate it! I disagree. Many of our bodies are locked. The joints and tissues have aged and begun to lose integrity.

One reason the joints are locked is due to fascial restrictions. Fascial restrictions often occur in response to injury, disease, inactivity, or inflammation (stress or poor diet), causing fascial tissue to lose elasticity and become dehydrated. When fascia loses its elasticity and becomes dehydrated, fascia can bind around the traumatized areas, causing a fibrous adhesion to form. Fibrous adhesions are known to be painful, prevent normal muscle mechanics (i.e. joint range of motion, muscle length, neuromuscular hypertonicity, and decreased strength, endurance and motor coordination) and decrease soft-tissue extensibility. In other words, you get tight, lose flexibility, and decrease muscle efficiency. In time, the lack of proper joint mechanics will takes its toll on the body causing pain and structural dysfunctions.

What do you do about it? There are many treatments plans to choose from. I’d like to mention what works for me and many of my clients, use of a roller. Foam rolling is a form of fascial tissue release. Most foam rollers are just a basic foam cylinder, others are more dense and have PVC pipe wrapped with a rubbery cushion. You can also use a tennis ball, racquet ball, or lacrosse ball. It all depends on what the individual person can handle with regards to tenderness. 

One of my clients walked in the other day while I was rolling on the roller. She says, “Are you in pain?” This is a typical question I get from time to time. Think of using the roller as preventative maintenance. It is not just for rehabbing an injury or reducing the symptom of pain. Breaking up the knots on a regular basis will not only prevent injury but will allow you to have more efficiency during your training. This efficiency will be increased strength, improved range of motion, and enhanced force production. I recommend using this fascial release technique prior to any sporting activity, workout session, and first thing in the morning upon waking. The last one especially if you are a bit older and your joints have been locked up for quite some time.

I’ll link a video or two below for those of you who haven’t used one before. You can purchase a roller online or at your local sporting goods store. I’d start by focusing on rolling the major joint areas. These include the hips and glutes, upper back areas and shoulders. Also, I’d suggest rolling out the lower leg and calf region. You can find many videos on foam rolling via Youtube. Add rolling as a supplement to your flexibility program.

http://youtu.be/jZ3ITngLsm0

http://youtu.be/wr2mQmF5R-Y

http://youtu.be/v7zsbbBnBh4

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Hi everyone! What a beautiful spring we are having here in the Greater Cincinnati area.  I wanted to give everyone a few exercises that will aide in limiting shoulder dysfunction and pain with the summer months coming ahead. A time when alot of people get outside and exercise, play tennis and golf, work in the yard and put stress on the joints. These exercises will help gain stability in the shoulder complex allowing for increased mobility and less wear and tear on the shoulder joint itself. Use these as a daily preventative routine or add them to your current exercise regimen. Like with any other exercise prescription, if something hurts in the joint or anywhere else not muscular, check your form and proceed. If it persists, there could be an underlying problem that needs to be addressed by your trainer or doctor. Enjoy!

YTWL Shoulder Stability

Earlier this week, Stacy and I shared some great warm up exercises. Those moves could have been difficult for a lot of people. So, I decided to post some modified exercises for those who may have strength or balance issues, low back pain or some other joint dysfunction. I hope this can help you replace the traditional treadmill/elliptical warm up for something that will be a little more challenging and at the same time get you mentally focused and physically prepared as well.

Modified Warm up

The days of walking on a treadmill or lying on the floor reaching for your toes is old fashioned, obselete, and out-dated. Although adequate, this way is not the best for preparing your body for the workout ahead. Stacy and I would like to give you a series of exercises that requires the body to not only get physically ready but mentally prepared as well. These moves are for healthy individuals with little or no joint dysfunction, good balance and strength, and a symptom free cardiovascular system. Later, in the weeks ahead, we will be modifying the routine for those who cannot perform this series due to the aforementioned issues.

Pre-Workout Dynamic Warm Up