P.R.F.C.T. ("PERFECT") TECHNIQUES: UPPER EXTREMITY BIAS

KB FITNESS or Knowledge Based Fitness presents P.R.F.C.T. (PERFECT) Techniques, which stands for Post Rehab Fitness Circuit Training Techniques.  These explanatory videos offer information for trainers and their clients on the how-to and functional benefits of many exercises, in order to guide their progression and prevent and/or recover from injuries.

The following video is the Nabard Long Device Lateral Thrust. 
http://youtu.be/_5tghrO5bQA


There are many benefits of this exercise, as it is a full body technique.  However, it is especially good for the upper extremity, including strengthening the shoulder, forearm, wrist and hand (grip).  This exercise provides:

1) Scapula Stabilization:  You must maintain isometrically retracted scapula when performing this, or else you risk causing shoulder injuries.  Scapular retraction is a major posture component.  So this technique will benefit posture and those clients recovering from shoulder injuries. 

2) Grip strength: With the offset handle of the device, you are forced to grip it tightly in order to control it.  Read the prior blog post on grip strength, irradiation and the homunculus for more details.  This movement also works on hand coordination and speed, as you transition from gripping the device to releasing the device frequently.

3)Core/Trunk rotation: As you increase speed of trunk rotation, you demand more from your core to control the rotation.  You should not allow the device to create rotation of your trunk.  Your trunk is what propels the device.  Maintaining core recruitment throughout the entire motion will protect your spine.

4) Dynamic stretch of the psoas: The psoas muscle is a hip flexor and is commonly tight in people with lower back issues.  When performing this exercise, the leg you are pushing off (the trailing leg) finishes in full hip extension with a gluteal contraction.  This maintains flexibility of the psoas.  If someone has a tight, symptomatic psoas/lower back, they may stop short of full hip extension and even hyperextend their lower back in order to complete the movement.  Watch for these compensations and correct them.  The hip drive you perform with this "trailing" leg during trunk rotation is a common motion in many sports.  As you become accustomed to the movement, increase the amount of hip drive.  This is a great technique to include in a athletes training program.

5) Foot speed: You must be able to adjust your weight distribution from 1 leg to the other frequently, rapidly, and safely to perform this technique.  As the demand on the upper body changes, the weight distribution on the lower extremities must also adjust in order to maintain balance and efficiency. 

So, give it a try.  Keep the upper points in mind throughout, and always move with P.E.R.F.E.C.T. Technique. 

Please help me provide you with valuable information:
1.  For those reading this blog, what type of information would be of interest to you in a rehab/fitness blog or website? 
2. What would you like to learn as a fitness/rehab professional or as someone recovering from an injury?
Questions, comments or requests, please contact me at: nicparm7777@aol.com

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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