High Plank Modification Adds Multiple Benefits

High Plank Modification Adds Multiple Benefits

 

 

The High Plank Exercise is a great exercise that focuses on shoulder and trunk static stabilization.  There is no motion...only a timed positional hold.  This can be easily modified using a Strength On Demand Resistance Band. 

 

The following progression will challenge:

-dynamic shoulder and scapula stability on the weight-bearing arm

-strength of the postural scapular muscles, including the rear deltoids and middle traps on the moving arm's side

-rotational stability of the trunk



Start in a high plank position anchoring the resistance band with one hand, gripping the other end of the resistance band with the opposite hand.  The closer your hands grip on the resistance band, the more difficult this technique will be, so leave some slack in the band when you first attempt.  A little bit of resistance is all you need to feel this exercise!

 

 

While one end of the resistance band is anchored to the floor with one hand, the 'moving arm' is lifted to the side into horizontal abduction.  Here, my right arm (the anchor) remains stable (shoulder/scapula stability) while my other arm is moving out to the side (working the rear delts and middle traps).  The motion of my arm is creating rotational force on my trunk, which I must resist.  My hips and torso remain "squared-off" with the floor.  This is rotational stabilization.  This is a great progression for clients in the mid to later stages of rehabilitation from shoulder and/or lower back injuries.

Get your resistance band HERE!!



Bottoms Up Kettlebell Bicep Curls Using Neurogrips

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

 

 

To properly perform the bicep curl, you must initiate the movement by retracting your scapulae so that your shoulders are in correct alignment.  If using a dumbbell, grip the handle tightly and flex your elbow.  Maintaining your shoulders/scapulae in proper position while performing the bicep curl helps train scapula stabilizers (isometrically), which will act as the foundation for the upper extremity movement.  With a dumbbell, the weight is distributed evenly in your hand.  However, if using a kettlebell in the bottoms up position, the weight of the bell is offset in relation to the handle that you are gripping, so the lever you are attempting to move is longer and therefore more difficult to lift.  Because of the awkward weight distribution and shape of the kettlebell, when performing the Bottoms Up Kettlebell Curl, it is much more demanding on your hand grip and forearm strength as you are trying to curl the weight, while at the same time preventing the kettlebell from moving your wrist into flexion, extension, radial/ulnar deviation, pronation or supination.   You are constantly making adjustments to your grip to control the movement of the Kettlebell.  To make it even more challenging, try this same exercise with Neurogrips.   

 

 In the images above, you can see how Neurogrips add thickness/diameter to the kettlebell handle.  In the picture on the left, the thumb overlaps the index finger.  In picture on the right, the thumb does not come close to the index finger.  The goal here is to control the kettlebell by "crushing" the Neurogrips around the handle.

Below is the Kettlebell Bottoms Up Curl with Neurogrips.  To initiate the curl, the shoulders/scapulae must be "set" isometrically.  Then as you curl the kettlebell, you must avoid trunk sidebending towards the side of the kettlebell as well as losing control of the "set" scapulae.  Do not let your shoulders drop or protract (roll forward).

  

The Single Leg Kettlebell Deadlift With Neurogrips

The Single Leg Kettlebell Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 

The Single Leg Kettlebell Deadlift is great for balance as well as gluteal recruitment, trunk stabilization, scapula stability, grip and mental focus. 

 

 

Start with the kettlebell on the inside border of your left foot.  Kick your right foot/leg straight back behind you keeping the leg as straight as possible.  As you 'reach' your right foot back, you are hinging your trunk forward over the left hip.  Tighten the glutes on the right side as your upper body reaches its lowest forward position (just as your hand reaches the kettlebell handle).  Your right foot/ankle should be in line with your right hip and right shoulder.
 
Remember:
1) Keep your hips/pelvis bones and shoulders parallel/squared off to floor.  Do not twist/rotate your trunk as you descend or ascend.  One hip or shoulder should not be higher than the other
2) You may slightly bend the stance leg knee (in this example, the left knee)
3) Do not reach for the kettlebell with your right arm by protracting your shoulder blade.  Keep your shoulder blades retracted, shoulders parallel to the ground and grip the kettlebell handle only when your hand reaches it (arms length away).  In otherwords, don't perform the deadlift technique for a very minimal depth and then stretch down with your arm to grip the  kettlebell handle in order to minimize the deadlift motion.   Do not lose your scapula stability. 

Tighten the glutes on the stance side (left leg) to assist your return to upright standing.  Lock out in the upright position by clenching your glutes

Switch to standing on the right leg and reaching for the kettlebell with the left hand.

 

Using Neurogrips increases the grip demand as well as the mental concentration needed to perform this activity.  Do not fall into the habit of quickly dropping down, grabbing the kettlebell and standing up.  For full benefit, you must raise the free leg back in a straight line as if reaching the wall behind you.  Upon reaching the kettlebell with your hand, ensure that your raised leg remains straight and in line with your hip, trunk and shoulder.  Squeeze the kettlebell handle tightly with the Neurogrips.  Upon arising, contract the stance side's glutes and make sure to maintain the scapula retraction.  Avoid any type of trunk rotation throughout. 

 

The kettlebell in this technique is again providing a vertical force to your hand, wrist, forearm, and shoulder.   There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.   Although the kettlebell is not providing a directional bias to your hand, wrist and forearm, because it is a unilateral exercise, it is providing a rotational force as well as a lateral force to your trunk.  You must fight these directional forces to your trunk by maintaining proper posture.  Therefore, you are training trunk and scapula stability.  Go to www.neurogrips.com for more grip information. 





What is the difference between the Rotary Cup and the Rotor Cuff?

What is the difference between the

Rotary Cup and the Rotor Cuff?

 

 

Nothing! But when someone uses either term, they really mean to say Rotator Cuff.  Four muscle make up the rotator cuff.  An easy way to remember which muscles comprise the rotator cuff is S.I.T.S. which stands for:

Supraspinatus

Infraspinatus

Teres Minor

Subscapularis

The Supraspinatus acts to Abduct the arm or lift it to the side.

The Infraspinatus externally rotates the arm

Teres Minor also externally rotates the arm

Subscapularis internally rotates the arm

Abduction

Internal rotation

External rotation

 

Many times, you will see someone using a resistance band with the elbow bent at their side, rotating the arm out and in against resistance of the band.  When you ask them what they are training, they will say their "Rotary Cup."  That is only part of the necessary training for the rotator cuff.  These muscles are actually stabilizers of the shoulder.  Their primary action is to stabilize, not to internally or externally rotate, or abduct the arm (secondary action).  So, it is okay to initiate training with the standard resistance band internal and external rotation exercises.  However, the more advanced rotator cuff training comes when you focus on stabilization of the shoulder. Click here to see some shoulder/scapula stabilization techniques.  http://www.strengthondemand.com/Body_Mechanics.html

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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Develop Shoulder Proprioception Part 2: Prerequisite to Kettlebells

Progressing your client from basic exercises to more challenging techniques should be a somewhat cautious task, especially with training devices that they are less accustomed to.  For example, when performing a Kettlebell Windmill or Overhead Squat, if your client does not "pack" his shoulder and maintain its stability, he may lose control of the Bell, causing injury to himself or others training in the same area.  Watch this video and try for yourself.  It is a great low risk exercise that trains your shoulder stability in 360 degrees.  You can easily adjust the resistance, and if you lose the shoulder "packed" position, there is less risk of injury.  Get your client used to this stability activity before handing him/her a Kettlebell.
http://www.youtube.com/watch?v=7c-ivj0prK0