LOW BACK PAIN – GLUTE STRENGTHENING
People who experience lower back pain typical experience weakness in the glutes. As I mentioned from my post on smudging, pain can lead to altered muscle activation patterns and altered motor pathways in the brain. This is why “activating the glutes” is important. We want to restore healthy activation patterns from muscles. Once you are able to appropriately activate the glutes then you can start strengthening with resistance. .
The exercises above are examples of strengthening the glutes using Evercore minibands. As you will see in the image above, the glutes consist of three separate muscle groups: gluteus maximus, gluteus medius and gluteus minimus. Each of these muscles have different fiber orientations; therefore, it is important to strengthen the glutes in different planes of motion. .
There are three different planes of motion: frontal (side to side), sagittal (front to back) and transverse (rotational). This is why it is beneficial for the leg to move in a side to side, front to back and diagonal or rotational direction when strengthening the glutes. The rehab and fitness world calls these multiplanar glute strengthening exercises. Wow, it’s like you guys are in physical therapy school minus the 100K tuition!
Glute strengthening is one part of an organized system to recover from low back pain. If you have been dealing with low back pain, you will benefit from glute strengthening; however, the exercises need to be initiated at the right time. Contrary to what many believe, you don’t have to sit there and suffer in pain. You can buy the right tools to get the job done. You just have to go to the right store. .
If you need additional help, consider online physical therapy with myself or taking one of our courses. DM for details.
Here’s a great little stat from @exerciseright_aus 💪🏼 Strong Bones is on tomorrow morning at 8am. Ladies, get involved and contact us to book your spot 😄
#Repost @exerciseright_aus with @get_repost
Falls are a common cause of fractures for people with osteoporosis. Exercise not only strengths your bones, but also increases muscle strength and improves balance which can help reduce the risk of falls 💪🏼
When people get back to resistance training after taking time off, they feel to need to go extra hard to make up for lost time. While this may make intuitive sense, there’s a list of reasons, both scientific and practical, why you should take it easy at first.
Excess soreness has a negative impact on muscle growth and performance. [1, 2] Exercise scientists and coaches use something called “familiarization” or “introductory” phases  to allow a lifter prepare for an upcoming training block, that has a higher level training volume or intensity than they are used to.
When coming back after time off, start light, only do 1-2 sets per exercises, and stop well short of failure. Controlling your efforts to do what is more effective in the longer term actually takes more disciple, than going all out and causing more damage than necessary in the short term.
1. Clarkson PM, Nosaka K, Braun B. Muscle function after exercise-induced muscle damage and rapid
adaptation. Medicine and science in sports and exercise. 1992 May;24(5):512-20.
2. Moran-Navarro R., et al., Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol, 2017. Epub ahead of print
3. Practical Applications of Muscle Physiology 101 Introductory Microcycles and the Repeated Bout Effect - Michael C. Zourdos, Ph.D., CSCS @madegains #weights#cardio#gymlife#healthylifestyle#fitnessjourney#weightloss#strengthandconditioning#injuryprevention#painfree#personaltrainer#physicaltherapy#physio#squats#benchpress#doms#stretching#core#prevention#soreness#backtothegym#newyearsresolution
❌ One of the most difficult positions to comfortably regain after ACL reconstruction is terminal knee extension ❌
Being able to thrive in full knee extension is a good indication of solid quad strength and restoration of knee extension range of motion
Here are 2️⃣ of my favorite ways to test and train your comfort level with this position
1️⃣ Elevated Bridge with hip flexion: this one challenges both the quads and glutes on the weight bearing side, with the goal being to keep the trunk completely straight as the opposite knee marches
2️⃣ Shoulders and Feet Elevated Hip Thrust: this drill works on the transition from knee flexion to extension and adds an eccentric control component to the movement. Another drill that’s good for both the quads and glutes and how they communicate 🗣 with each other
🤳🏽Tag someone who should try these
‼️ Let me know how they go!
🖊 Questions or comments ⬇️
Listen to our new episode of @the_muscle_nerd_podcast #Repost @the_muscle_nerd_podcast with @get_repost
The reverse diet hysteria. We’ve been triggered so hear our philosophy and science based approach “reverse diet” bullshit.
I used to think of massage therapy as a luxury, but as an athlete who puts my body through the daily rigors I do, I now see it as an important part of my program. It’s really more of an investment in my health and my success. Massage therapy is the simplest and oldest form of medicine. It has numerous benefits. It can correct conditions that may otherwise lead to surgery. It prevents and alleviates pain and muscle spasm. Research shows that regular massage therapy improves range of motion, reduces recovery time, increases muscle tone, and increases flexibility. And it promotes overall health and well being in that it reduces stress, lowers blood pressure, increases circulation and lymph flow, aids in the elimination of toxins and other metabolic wastes generated through exercise; and increases endorphins, the body’s natural painkillers. Of course, all of this leads to better sports performance. For bodybuilders, this leads to maximized gains, balanced development, and a reduction in the risk for injury. You wouldn’t take your car cross country without getting a tune up or an oil change, would you? Find a reputable, professional business near you and make massage therapy a part of your healthy lifestyle. Even once a month for 30-60 mins will go a long way! Sure, epsom salt baths and foam rolling are a godsend, but they can only go so far. As competitive athletes who push our bodies to the limit, sometimes we will need applied preventative or corrective care. It’s best to be proactive about it. Today I had focused work done on my posterior chain- lower lats and erectors, glute medius, and glute-ham tie-in. Have you ever had an injury or an ailment that massage therapy healed? #SelfCareSunday#selfcarematters#sundayfeels#massagetherapy#deeptissuemassage#sportsmassage#sportsmassagetherapy#therapeuticmassage#takecareofyourself#investinyourhealth#investinyoursuccess#fullbodytuneup#injuryprevention#bodymaintenance#treatyourselfright#healinghands#healthfitnessandwellness#thisisbodybuilding#naturalbodybuilder#womensphysique#physiquecompetitor#naturallywired#naturallywiredfitness#naturallywiredtj
GPS Rugby 1st XV Premiers
Couldn’t be prouder of these lads! Overcame injury woes in the lead up to last weeks game, playing in the middle of HSC trials and found an extra gear for the final game against the champs for 5 years on the trot, Scots College. Shared GPS 1st XV Premiership with St Jospeh’s @kev_okane_strength 💪🏻
Well deserved 🙌
Pain is an experience.
When we feel pain it is an expression of threat to our body, if the sensation is non-threatening, the experience of pain is different • • • • •
Think about the 3 different butt 🍑 slap scenarios above. In each of these circumstances, let's say the EXACT same touch stimulus is delivered to the skin (speed, direction etc.). Isn't it interesting how the same stimulus can yield very different responses?
1) The younger child receiving a spanking (DISCLAIMER: I do NOT condone this) for a wrong-doing is likely to be highly painful.🔥
2) The butt slap during a 'sexy time,' if you will, might sting in the moment, but in a good way perhaps. ❤
3) During the classic 'athletic butt slap', athletes probably barely feel a thing. 🏀
How can this be? 🤔 Well my friends, it's a perfect example to demonstrate how the circumstances, the meaning, the emotions, the context etc. of a situation all have an influence on what the nervous system does with an input (in this case a touch stimulus). These factors then change the output (in this case what is felt).
The nervous system is King/Queen when it comes to pain.
Time to think differently about it.
Comment if you dig butts.👌
Dont sit still. Make moves!
Nick Hannah, PT
Sometimes it’s nice to get a break from consultations all day long. Last Monday night we conducted Functional Movement Screens at @f45_training_glenmorepark to ensure that their clients’ movement quality wasn’t increasing their risk of injury. Injuries can’t be prevented but it can be mitigated. Thank you guys for having us. Your staff didn’t do too bad themselves 😏 #fms#functionalmovement#fitness#injuryprevention
What is YOUR team doing to prepare for finals?? DO THE SAME THING... GET THE SAME RESULTS!
Contact AXIS to see how we can ensure your team are fresh, CND primed, and fully prepared for game day 🔥
What’s the difference between Rehab and Training?
The common misconception that rehabilitation is far different than training stems from thoughts such as; rehab is for injuries, rehab is for pathology, rehab is for pain, rehab is for slow and light movements, etc. While rehab does address these issues, it’s foundation looks at movement mechanics and muscle balance to optimize strength and function.
So why do we view rehab and training differently? Rehab has traditionally been seen as having insufficiently challenging exercises. Training in contrast has been viewed as a having a “no pain, no gain” attitude. But if either of them are done right, they should look more or less the same.
When we really look at the two from the outside, what is the goal of each - improve function, increase capacity, reduce frailty, maximize resilience, chase some sort physiological adaptation, challenge the psychological limitations. They both have these and should be centered on them. They both even use the same methods to do most of it!
Instead, we should view them both as training. Since rehab has a greater emphasis on muscle balance and mechanics, it’s a form of training that is used when you have a limitation preventing you form your desired activity. During general training, it would be prudent to take such considerations into account to prevent injury.
There are many reasons why people train their bodies. Many train for sports, others train for fitness, and some train for a specific task. But most people who train want to look good. Don't we all? However, training purely for looks is problematic. In this video I offer another perspective, training for injury prevention. Want to be moving well when you are old and gray? Then train with that in mind. And, you know what? You're gonna look fantastic as a by-product without even trying to.
Watch my newest video on YouTube on my channel Dr. Chris Raynor, and do something nice for your body for a change. Your body will thank you for it NOW and LATER! You don't need to thank me...just be happy I told you now before it was too late!!
Summers in Vancouver mean prime beach volleyball time. If you’re planning to head over to the beach for some fun in the sun this week, make sure you warm-up properly to reduce injuries and ankle sprains! Besides stretching, try jumps with two and one-foot lands before you start your game.
Disc Herniations and Back Pain!
❓Disc herniations are when the vertebral discs starts to protrude posteriorly, potentially impinging nerves of the spinal cord. This can occur as a consequent of loaded repetitive lumbar flexion. Which will cause a posterior translation of the nucleus populous (inner core) into the annulus fibrosis (disc shell). Over time the disc will weaken causing the nucleus populous to bulge out into the spinal cord. This is referred to as a disc bulge which has a reduced annulus fibrosis’s integrity. Disc herniations are a progression of the injury requiring simple lumbar flexion/torsion to initiate. “The straw that broke the camels back” is an idiom that best describes the nature of a disc herniation. Countless times I have heard this happen by simply leaning over in your office chair to pick up a pen and happens more commonly in occupational activities than in the gym. Therefore, it is important to be mindful of excess movement in a single plane. As this can cause uneven wear and tear on discs.
⚠️But don’t let this scare you from lumbar flexion as Brinjikji (2014) study compared the percentage of asymptomatic and symptomatic people with disc herniations. The study concluded that 60-90% of participants from the age of 60-90 had some form of spinal degeneration that were ASYMPTOMATIC. Furthermore, spinal degeneration/ bulges become more prevalent in elderly people due to reduced disc health from lack of movement and general wear and tear. Therefore, it is encouraged regardless of age that regular exercise is done to maintain disc health.
The take home messages are:
-- 👉 MRI is a diagnostic tool and only a tool. It is up to the clinician to use this information appropriately.
👉Surgery approach should be a last resort after pain and exercise therapies.
👉 Multiplane movement is important to maintain vertebral disc health.
👉Avoid excessive loaded rotational flexion of the trunk.
Next post will feature some great pain management exercises for low back.
Extremely well explained topic here from @steficohen that is far too commonly misunderstood and criticized!
TO ARCH OR NOT TO ARCH -That is the question
There seems to be a big misunderstanding about the use of the arch when executing the bench press. I’ve seen an overwhelming amount of guys giving unwanted and highly misinformed advice to female lifters in particular about arching their back in the bench press, claiming that this technique will “snap their backs” or “break their necks”, or even saying that this technique is “like cheating”. In this post I’ll talk about basic biomechanics, anatomy of the shoulder and the purpose of arching in the bench press, based on FACTS and EVIDENCE.
Biomechanics- Can you move more weight doing a decline bench press? If so, this is because of the muscle fiber alignment of the pecs (angle of pennation), arching your UPPER back in a bench press, promotes better recruitment of the lower fibers of the pectoralis major, similar to the decline bench, which means that a larger portion of your chest muscle fibers will be activated to produce force.
Anatomy- Every heard of the term closed pack position? This refers to the position of most joint congruency and ligamentous stability. By arching your UPPER back and retracting your scapulae back together, you’re now placing your glenohumeral joint in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from than if your upper back was flat against the bench.
The true question is WHY are you benching? If your goal is shoulder health and you are too worried about getting hurt, then stay away from heavy benching. If your goal is to maximize your athletic potential AND stay healthy, follow my previous advice.
As always shoutout to @pheasyque for the best drawings in the game
SAVE THIS FOR NEXT TIME SOMEONE TELLS YOU “ARCHING IS DANGEROUS”
There's a reason why our doctors have been known to make personal follow-up calls with patients long after they leave our emergency room. ⠀
And there's also a reason our staff is known for throwing birthday parties and even sending chocolate chip cookies to our patients. To us, you are more than your sickness or injury. You are family.
FREE TACOS! FREE TACOS! FREE TACOS!⠀
Now that we've got your attention...We're celebrating the start of another semester by handing out lots and LOTS of free tacos. Stop by Trusted ER - Hillcrest, just across from the SMU campus, and grab a breakfast taco before class! #breakfastofchampions ⠀
Welcome back to campus!!!
Congrats @abimickey 💪🎉🎊 ・・・
We Mickeys are an emotional bunch. I think no matter the outcome of the race it would have been a special one for me. The only race my parents got to see this year. They are my support system and my biggest fans. None of what I do would be possible without them. I love you mom and dad. Thank you for always inspiring me to be better, work harder, smile bigger, and be the best Abby I can be. Photo by @samweebee
Does stretching really work? We are pondering this today following consecutive hard leg training days. The research is often conflicting but here is what we see clinically. If you are tight and need flexibility for your exercise of choice, warm your muscles up first then do some static stretching with 30 second holds. If you need power for your exercise of choice, again warm up then do some dynamic stretches. It is the warm up, not the stretch, that will help prevent injury. Post exercise static stretching helps reduce muscle soreness. Feel too inflexible to reach your toes or ankles when stretching your hammys and quads? Use a yoga strap, belt or towel to help. And if you are consistent with daily stretching, you will see length changes over time because it is actually the brain, not the muscle you are training. Consistency is key. #stretching#activelife#balance#portmacquarie#f45#physiotherapy#preventionisbetterthancure#yoga#fitness#injuryprevention#injury#warmup#2444#portmacquarie#discoverportmacquarie#feelgood
Are you aware of your posture?
Take a quick check of your body position right now... are your shoulders back? Core engaged? Chin up? Most likely not and you’re hunched over your phone or computer looking like the pic of the left.
Postural awareness is so important no matter what type of job you are in whether it is sedentary or active, being aware of your body’s position throughout the day can help you avoid injuries, muscular imbalances and back pain.
Easy ways to keep this in check throughout the day include taking a stretch or walk around every 15-30mins, ensuring your workstation set up is ergonomically correct, being aware of your posture and core during any lifting of objects, taking regular screen breaks from your devices. #posture#injuryprevention#workplacewellness#backpain#rehab#personaltrainer#mindfulness#wellness#health#prehab#mindbodysoul