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

Protect Your Lower Back By Engaging Your Core

Check out this quick video on how to engage your core during exercise.  Learn to use a feedback technique (your own hands) to make sure your core is contracted properly.  Now, it is your job to make sure you maintain this contraction throughout the entire workout.  No need to focus so much on timing your breathing during the positive/negative portion of the contraction (I'm sure you have all heard "exhale upon exertion") for spinal stability when you use this technique.  Mastering this skill will greatly reduce your chances of injuring your lower back.

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

Knee Pain: What Can You Do For It?

Many people, especially athletes have complained of knee pain one time or another, especially during activities such as squats and stairclimbing.  Instead of focusing in strictly on the knee joint, neighboring joints/muscles should be assessed as possible causes.  For example, tight calf muscles and IT-band, weak gluteal muscles and poor motor control are contributing factors.  Check out these videos for further information on possible corrective strategies.  Also, make sure you attempt the painful motion following these corrective strategies to check for proper carry over.  Pain should diminish noticeably.
PFPS part 1
http://www.youtube.com/watch?v=kauwemDv0wo
PFPS part 2
http://www.youtube.com/watch?v=0l623GQDoKo

Hope this helps

Morning Stretches

Many of my patients and clients have previously been diagnosed with lower back bulging or herniated discs.  They have become frustrated because they can not function the way they used to due to the back and sometimes radiating leg pain.  When I ask them what their normal daily routine is, they tell me they wake up in the morning and begin a short stretch routine that usually consists of getting out of bed and bending forward to touch their toes.  They say this makes them feel less lower back stiffness.  Unfortunately, I explain to them that bulging or herniated discs may actually worsen with this morning routine.  Most often, a bulging disc is triggered by a flexion or bending maneuver.  If it is a forceful flexion movement, the intervertebral disc may actually bulge posteriorly and laterally.  This may "pinch" a nerve root in your spine.  That is why you feel symptoms in your leg.  During the night, gravity is no longer compressing your spine so the discs reabsorb their fluid.  If you already have a problem with that disc level, flexion of the spine with a disc that has become "swollen" with its own fluid can cause the disc to protrude, exacerbating your back problem.  My advice is to minimize your lower back flexion activities and begin a core strengthening program.  Although flexion type stretches may feel good, it is only temporary and may actually be slowing your progress.

Rope Training

If you have been following the fitness industry the past year, you probably came across Rope Training, also called The Battling Ropes System, created by John Brookfield. Rope Training, or "undulation" has been incorporated into my fitness programs to work on velocity and endurance training. To perform this exercise, one must maintain constant power over a long period of time.  This is a missing element in many training programs. Performing this, your body is in constant motion. There is no "positive" or "negative" portion of the repetition. It is all work, all the time. Other benefits include increased aerobic/anaerobic capacity, increased power/strength, and mental toughness.  I have also included the Ropes into rehab protocols for rotator cuff and scapular stabilization as well as core stabilization with great results.


You can purchase these ropes in varying lengths (most popularly 50 feet), of different materials (manila, nylon, polymanila). Many websites are now selling these ropes, at expensive prices. I have purchased a 1.5" and 2" thick manila rope from the following site at what I feel is the best price out there. They offer great quality with cheap shipping, and you can order the length of your choice. Below is the link. Enjoy


http://www.urbanhart.com/shopsite/rope_Manila1up.html#2542