Uses of The Shot-Put For Fitness and Rehab

In this video, learn numerous benefits of using the Shot-Put with your clients.  These benefits include:
-Plyometrics for the upper extremities
-Shoulder Concentric Internal rotation and Eccentric External rotation exercises
-Improve eye hand coordination, timing and body awareness
-Quickly load and unload your shoulders and core musculature
Check it out here:
http://www.youtube.com/watch?v=_H7Z49zvhCM
These exercises are great to progress clients with rotator cuff injuries

Treatments for Bulging or Herniated Discs

If you have been suffering from lower back pain with radiating symptoms into one of your legs, you possibly are suffering from a bulging or herniated disc.  If you see a physician and he does not feel you require further diagnostic testing at this time, but recommends you see a Physical Therapist, these are some exercises you can expect to perform.

http://www.youtube.com/watch?v=Ed4AlkK-W1I&tracker=False

When performing these exercises, REMEMBER!!! You are looking for the symptoms to "centralize."  Centralized symptoms means this: If you have lower back pain radiating into the hamstring region of your right leg, centralizing these symptoms means they move up toward your lower back and out of your leg.  You must picture your lower back as a 'window,' and your goal is to move the symptoms up your leg and out the 'window.'  If the symptoms move further down your leg (peripheralize), make sure you are performing the technique correctly and try again.  If the symptoms continue to peripheralize, STOP and alert your practitioner.  Good Luck!

Scapular Stabilization

In order to protect the shoulder joint complex when training, you will need to first explain to your client how important the lower trapezius muscles are.  These muscles play a valuable role in what is called "shoulder packing." Simply put, when you pack your shoulder, it feels like you have 'screwed' the upper part of your arm (humeral head) into the shoulder joint (glenoid), while maintaining scapula depression and upward rotation.  Upon overhead lifting, maintaining lower trap engagement will prevent the shoulder and scapula from elevating, which will avoid shoulder injuries/inflammation such as impingement and tendonitis in the long run. 

CLICK FOR EXERCISE VIDEO: http://www.youtube.com/watch?v=SJBlOKaRnfA

Wall Supermans:
     This is a good way to have your client feel the lower traps working.  Keep an eye on their elbows, as your client will attempt to pull down as if performing a lat pulldown.  The arms should remain locked in extension while only the scapulae move down and towards eachother without rotating toward the floor.

Overhead Wall Ball Bounce:
     Now, have your client engage and statically maintain lower trap contraction while using the hands/elbows to bounce the ball overhead.  This is more dynamic, reactive and assists with upper body endurance, particularly of the lower traps which are weak and fatigue quickly on more people than you think

Push Up Shoulder Tap
     This will incorporate core stability as well as scap stability.  Initiate each push up with scap retraction to protect the anterior shoulder joint capsule.  (squeeze your shoulder blades together prior to lowering your body)

Half Get UP
     One of the best for rotator cuff strength, shoulder range of motion (ROM)  and body awareness.  Keep your eyes on the Kettlebell so you do not lose control.

I hope these exercises help you and your client with any shoulder issues

Long Log Overhead Cast with a Forward Lunge

WOW!!! That's a mouthful!!  Watch this video clip and try it out for yourself.
How many benefits can you come up with for this exercise?
Some benefits are as follows:
- Just holding the device in the start position works your hand grip and forearm strength as well as your shoulder stabilizers.  Due to this being a uni-lateral hold, you are also working your core stabilizers in order to prevent your upper body from sidebending toward the log
- Directing the device overhead will help with shoulder mobility, scapular stability, and body awareness (If you have little body awareness, you are likely to drive the device through your forehead). Also, throughout the movement, if there is forearm, grip or rotator cuff weakness, you will have little control of the path of the log
-  The lunge works your leg strength, foot positioning and speed for both acceleration and deceleration activities
-  When alternating sides, you work hand speed and coordination as well as increasing the demand for core stability due to the frequent and quick loading/unloading on each side of your body
-  Upon forward lunging with overhead casting, you MUST maintain a stable spine with engaged core (Lumbar stabilization) in order to prevent unwanted trunk rotation or hyperextension.
-  It's multi-jointed, so your heart rate will sky rocket
So, here it is.  Give it a shot!
http://www.youtube.com/watch?v=PfYv5quhbWU

So, What Was Being Targeted With the Diagonal Snatch, Log Uppercuts and Spirals??

Diagonal Snatch:
-In this exercise, you are moving the kettlebell in a D2 Flexion Pattern in PNF (Proprioceptive Neuromuscular Facilitation).  Basically, you were working a diagonal proprioceptive pattern which will lead to more efficient functional movement patterns (Targeting the Nervous System)
-You are working Shoulder mobility, scapular stability, grip, forearm strength, rotator cuff stabilization, core stabilization, glute activation

Long Log Uppercuts:
-More diagonal patterns, this time with speed and power, which is more challenging to maintain core stability
-Grip and forearm strength
-Scap stability as you do not want to allow your shoulder blades to protract while you are "punching" upward

Short Log Spirals:
-Diagonals again, this time combined with dragon lunges
-Do not allow the logs to move off of your forearm, so you must squeeze the handles tight (Grip)
-If you push off the rear leg when moving into the upright position, you get a dynamic psoas stretch and assist your push off which is necessary in many sports.  Obliques will also be targeted as your trunk rotates and the core must remain stable throughout

Now, watch it again.....http://www.youtube.com/watch?v=9mNxq5VJKxQ

More on Core Stability and A Dyna-Core Circuit

Scroll Down for Video Clip:


Definitions:
Static: Fixed; no movement or change
Dynamic: Continuous and productive activity or change (for our purposes, regarding the dynamic plank, this relates to the extremities; and for the dynamic uppercut, this relates to the spinal segments)
Mobility: Motion
Stability: Ability to withstand sudden change or deterioration...With the exercises shown, engaging the core withstands deterioration of spinal "control", thus avoiding injury

Static Stability: Maintain a neutral lumbar spine with no extremity motion
Dynamic Stablity Level 1: Maintain a neutral lumbar spine with extremity motion; the core withstands force exerted by the extremities
Dynamic Stability Level 2: Maintain a "stable", engaged core and lumbar spine with movement of the extremities and the spine...the spinal segments are moving with "control" (Controlled Mobility)

Goal:
To teach your client to engage their core throughout small and large movement patterns in order to increase coordination, efficiency and strength as well as decrease their risk of injury. 

Learn to maintain control throughout the full available range of motion, not just at mid range where the muscle is strongest.

Why the diagonal movement patterns???
Because functional movement is rarely in straight plane, but rather in diagonal directions.  Spiral and diagonal motions target the nervous system in order to maximize body awareness, proprioception and kinesthesia.  The better and "cleaner" we become at these movements, the more efficient we will be on the playing field or throughout everyday life.  A football player may be able to bench press 500 pounds, but if he can not effectively and efficiently move in and out of a lunge position, how "strong" is he???

This Circuit incorporates diagonal patterns with squatting, lunging and reaching activities.  It will also get you to break a sweat....Full Spectrum Fitness!!!  Pay attention to the 3 exercises in the clip.  What is being targeted?
CLICK HERE FOR VIDEO:
http://www.youtube.com/watch?v=9mNxq5VJKxQ

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