Dyna-Core Training: Core Stabilization Progressions

     We have all heard that "A house is only as strong as its foundation."  Well, similarly, our bodies are only as strong as our core stability/strength.  Without core stability, we would not even be able to walk.  In Physical Therapy and Personal Training, we teach our clients how to engage their core during various activities.  Static Stabilization is trained with minimal to no body movement (Static Plank).  Exercises which incorporate extremity movement while continuing to maintain a neutral spine are an example of Dynamic Stabilization (Dynamic Plank).  Unfortunately in every day life, we are required to not only maintain an engaged core while moving our extremities, but are also performing tasks that require the spine to transition in and out of the neutral position.  If we do not learn how to maintain an engaged core throughout our spine's available range of motion (Controlled Mobility/Stability), injury is inevitable. 
     Dyna-Core Training focuses on "Controlled Mobility Training."  You are not just going through the 'exercise motions' in hopes to break a sweat and burn calories.  You are becoming more efficient in functional movement patterns.  This is "Purposeful Training." 
     Going through Physical Therapy School, we were taught that a good therapist has "many tools in his/her toolbox."  A certain technique may work great on one client but not at all on another client.  So we must learn as many techniques, treatments, exercises, modalities, etc as possible in order to maximize results, improve retention and reduce boredom.  One tool that I have found to assist in enhancing this "Controlled Mobility Training" takes advantage of the Nabard Fitness System Devices.  Please watch the video for more details.
http://www.youtube.com/watch?v=-DD96ukM1bo

Recruit Your Core: Stage 1 of Lumbar Stabilization

http://www.youtube.com/watch?v=gGT8ckhUrE8

This video will be the first in a series of videos explaining the progression of Core Stabilization Techniques/Exercises.  You must first train your client/patient on how to engage their core and maintain its recruitment throughout an exercise in order to preserve the stability of the lower back. 
     The normal progression begins with static stability exercises in which there is no motion, just control and maintenance of one 'set' body position. 
     Next will be dynamic stabilization in which the trunk remains static, but the upper extremities are moving.  Here, the trunk is exposed to a force (developed by the moving extremities), and it must resist motion.  
     Even more difficult, the next challenge is to "control" the lower back/trunk, maintaining a 'stable' spine while moving it throughout its available range of motion.  This controlled or "stable" mobility is necessary in all sports and when performed correctly, will prevent injury.  Watch this video to get a feel of engaging your core.

Does Your Client Have Shoulder Issues?

If your client complains of shoulder discomfort, tightness or displays a limited range of motion with such exercises as the Shoulder Press or Kettlebell Snatch, it may be beneficial to teach him/her to perform a gentle Lateral Distraction Joint Mobilization for the Gleno-humeral Joint (shoulder).

In this video clip, learn a quick an easy "self" joint mobilization technique that will provide the following benefits:
-Improve overal shoulder range of motion/flexibility by gently stretching the joint capsule
-Assists in Synovial Fluid lubricating the shoulder joint
-Pain relief

Following the technique, be sure reassess the shoulder range of motion.  Then attempt the exercise again to see if you have made progress.

*Helpful with Frozen Shoulder (adhesive capsulitis) and impingement syndrome

http://www.youtube.com/watch?v=8pNziq4Ckbg

Multi-Angle Deadlift

Simple exercise to set up, all you need is 4 cones and possibly a kettlebell (challenging with no weight also). 
Click below for the video
 
Tips to remember:
-HIP HINGE!!! Do not bend through the lower back segments
-Maintain body weight on the posterior aspect of your foot (heel)
-Keep your hip bones facing forward (minimal rotation)

Functional Values:
-Glute Recruitment for lower back stability
-Core engagement
-Single leg balance
-Ankle and knee stability
-Acceleration/Deceleration pattern for sports
-Kinesthesia for the lower body

http://www.youtube.com/watch?v=-ZO1ZUjyntU

Enjoy,

Nick

LOG TRAINING: New to the Fitness Industry

Recently, I had the privilege to learn the new training technique created by Master Safakhoo of Nabard Fitness Systems.  This training tool, called Log Training, has many advantages and benefits.  It can be used  not only by fitness enthusiasts, but also for athletes, especially martial artists, MMA, tennis and golf players. As a Physical Therapist and Personal Trainer, I see this new fitness tool to be one of the most diverse in the industry.  Check out the link below and http://www.strengthondemand.com/ for more info.

  http://www.youtube.com/watch?v=tCo30lBPIHU

Anterior Shoulder Capsule Protection

Take a look at this simple technique everyone should use when performing any type of pressing or pulling exercise with the arms.  Doing this will protect your shoulder joint from becoming "stretched out," unstable and painful.

http://www.youtube.com/watch?v=00IPEwniYgM

Fitness Post Partum

As a Physical Therapist, I have treated many new moms who are suffering from lower back pain.  During the initial evaluation interview process, most moms say their back hurts whenever they bend over the crib rail to lift their infant or when they attempt to lift their toddler from the floor.  They have difficulty carrying their child especially when they are required to multi-task, a responsibility all moms are familiar with.  After assessing their movement patterns, I usually start by correcting their body mechanics.  Once the pain level is reduced, we begin a strengthening program to prevent this pain from returning.  CLick on the link below to see a few of the exercises.

http://www.youtube.com/watch?v=Wj5--8ZS-vo