Category Archives: Sports

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Re-balancing the Body: Addressing the Hip (Flexors), Groin (Adductors) and Knee

Intentionally moving more throughout the day or implementing a stand-up work station is one of the most proactively potent things you can do to potentiate better overall health; but especially to the neuro-musculo-skeletal system.

We see patients do this all the time and then rave about the difference it has made; only regretting not doing it sooner.

If for whatever reason, movement modifications like the stand up desk is an obstacle, mobilization techniques like the one demonstrated below (a personal favorite & go-to) can work wonders towards opening up those hip flexors & lengthening those shortened adductors.

Movement Monday: AP Lunge

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Mastering the Air Squat: Mastering Strong, Pain Free, Functional Movement

For demonstration and additional explanation, click the link:

Movement Monday: Air Squat

Stand with feet approx. shoulder width apart.

Stand up straight with ears lined up above shoulder, lined up above hips, lined up above knees and ankles.

Brace the core by inhaling through the nose, breathing diaphragmatically (with your belly, not your chest), and upon exhalation create approx. 20% tension in the area between your ribs and pelvis (360 degrees, your core).  You are now braced. This does not mean to hold your breath, but a little bit of tightness and tone in the abdominal region.  For some bracing and being able to breathe while bracing may be the starting point.  This should be the staring point for all subsequent movement; the air squat and beyond.

Begin the movement by hinging at the hips, with the hip being the fulcrum and lever arms being your femur (thighs) and torso (abdomen and chest). Both of the lever arms should remain as straight as possible throughout the movement.  The hip hinge is executed by sticking out your backside and pushing it posterior.  You can counter balance by increasing your hinge and keeping your arms out in front of you (as seen in the demo above).

Ideally we want to work on maintaining the braced core, maintaining a straight torso (if not slight extension) and lowering your backside down to the point where the hamstrings are parallel to the floor and the shins are perpendicular to the floor.  Once you reach your personal depth, you should be able to pause, and then in a controlled fashion, rise back up while maintaining balance, and the straight spine.

That would be ideal.  However, we all have our personal baselines and starting points.  Find yours and work at improving it.  It may just be getting comfortable with bracing the core and beginning the hinge.  That is fine, that is the start of proper movement which, with practice will protect you and provide power as we move through life each day.

If you notice that the knees translate forward as you descend, to the point where they are becoming even with or moving anterior to the toes below, you have an anterior dominant squat which can wreak havoc on the knees and neglects relying on the optimal intended core and glute strength.  Do not proceed to drop deeper into the squat until you can do so without knees staying behind the toes.  Once you have improved balance, core stability, and activation of the glutes, you will be able to continue your decent correctly.

The “Chair of Death” exercise shown above can be implemented as a means to keep you in check as you practice mastering this essential, functional movement.

Get moving.

 

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TRUE Core Strengthening: Creating Functional Stability

The following is a blend of two oft performed exercise techniques.

Step 1 is being able to simply execute a side plank to awaken, activate and engage the other non-AB 360 degrees of your true core.  This will create a more stable state to perform our movement throughout the day.

More stability.  More balance.  More strength.  Less chance of injury.

Step 2 is to add this variation of the old school “clam,” WHILE keeping the core engaged.  Marrying the two will translate to enhanced movement patterns throughout your daily routine; whether that be during training or just general movement as you navigate the day to day activities.

If you expect that body to continue to perform without a hitch (ESPECIALLY as we age), pay it some well deserved attention and watch it pay dividends on a performance and enjoyment basis.

Get after it.  You know how it goes…use it or lose it.  DON’t LOSE IT!

Movement Mondy: Side Planked Core Clams

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Do You Lunge? You Should. Make Sure You Do It Right.

To stretch or not to stretch?

Static stretch PRE-workout is somewhat antiquated as more has been learned about the physiological effects of the stretch and hold technique.  (Check out our article from way back on further insight into what happens to the body when we do stretch.)  It is more of a routine or habit based practice at this point; something that was done for years, so it is now fitness gospel.

However, we need to remember to continue to question everything.  Even something as arbitrary as stretching.  Be open to unlearning in order to experience relearning and a functional evolution.

The “dynamic stretch” or “warm-up” is the better suited pre-performance activity.  But try to resist the temptation to mindlessly go through the motion here as well.  This activity can be performed as a barometer to your starting point and potential short comings (and thus an area to work on); as well as a solid hip-flexor elongating, glute engaging & cerebellum (balance & muscle coordination) activating “dynamic stretch” to implement.

Check it out:

https://onebody.live/2018/03/19/movement-monday-ap-lunge/

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Create Core Strength WITHOUT Crunches

Head over to onebody.live (by clicking the link below) to enhance your core stability, balance and access to intelligent, pain free movement for a full demo…and dare I say…a challenge.

Activate and engage 360 degrees of the true core.  Move it or lose it!

Movement Monday: Crunchless Core Concentration