Archive for the ‘Health and fitness professionals’ Category

Corrective Exercise Full Body Functional Considerations

Monday, September 13th, 2021

Looking beyond the primary movement in a corrective exercise offers tremendous opportunities and insight into ways that we can influence our clients’ global movement needs. Here, I use an example of a familiar corrective exercise for the shoulder girdle and apply our Levels A-D strategy to demonstrate the different considerations when selecting a working posture/position.

It is common to focus on a joint or body segment only, when choosing corrective exercises for your client. Disregarding the implications (positive and negative) of the posture or position from where the exercise is initiated, means that we are not recognizing the integrated, functional biomechanics involved.

Corrective Exercise Sitting Leg Extensions for Lumbar Stability

Wednesday, April 14th, 2021

Don’t be fooled. This exercise has nothing to do with strengthening the quads or the provocative slump test for neural tension. Both of those exercise look similar at first glance, but the nuances of this exercise give it a completely different objective.

Sitting Leg Extensions is an incredibly effective exercise to introduce a lumbar stability strategy that does not involved bracing or conventional core work.

The goal is not terminal knee extension. The goal is to generate enough internal tension from above and below the lower back, that the tensegrity forces help to de-rotate and stabilize the lumbo-sacral-region.

This is a self limiting exercise, meaning that the breakdown of the form and execution will be a result of the individual’s own internal force generation.

Give this one a try and let us know what you think.

Foam Rolling for Lower Back Pain

Friday, March 12th, 2021

For as long as foam rolling has been around, it still seems that people are doing 90% of the same areas of the body and with the same moves. Having had the good fortune to speak on many of the facets around the myofascial component, I’ve both seen and explored many interventions directed toward myofascial mobility. Since most people have or have access to a foam roller, I’d like to share this very effective application for the lower back that you may have never tried.

When I have participants experience this self-myofascial release application at a presentation, the “oohs” and “ahhs” fill the room. That’s because they are exploring a stimulus to

    this tissue that is brand new to them.

    This particular application does have some nuances and precautions, so be sure to watch the entire video.

    Leave your questions and comments below.

Corrective Exercise Frontal Plane Samurai Lunge

Thursday, February 11th, 2021

We have one of our Level D correctives from the PFMS library that is part of our educational website. Level D exercises are what I refer to as “top of the foodchain” in the corrective exercise world.

These highly integrated exercises carry extensive value beyond the biomechanical integrations. For some clientele, the Level D is the immediate segue to their more traditional fitness workout. For others, the Level D is an element of a workout itself.

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Functional Purpose:
Improve Frontal/Transverse Plane Spinal Alignment

Biomechanical Outcomes:

• Momentum from desired pelvic list promotes lateral spinal flexion, which is enhanced throughout the vertebral column when torso and righting reflexes resist maintaining a level orientation to the horizon.
• Arm overhead act as an extension of the rib cage, creating a longer lever and greater mass to ensure that all vertebrae contribute to the lateral spinal flexion.
• Maintaining a pure frontal plane motion with thoracic extension counters any rotational tendencies of the torso.
• Slight rotation of the intervertebral joints are coupled with lateral flexion of the spine.
• Lateral trunk musculature on the lengthening side are eccentrically loaded & decelerate mass of the trunk in the side bend, then transition concentrically to return trunk to the vertical.

Neurological | Physiological Outcomes:

• Promotes connective tissue elasticity associated with dynamically loading / stabilizing sagittal, frontal and transverse plane motions of the thorax.
• Increase connective tissue compliance and resiliency through the promotion of tissue extensibility, amplifying the viscoelastic and force closure demand to uphold lumbar spine integrity and stability.
• Extensibility of the lateral hip musculature to allow for and additional hip adduction, flexion and internal rotation.
• Elicit a heightened somatosensory response due to the simultaneous bottom-up (lateral lunge) and top-down (lateral flexion / thoracic rotation) influence.

Psycho | Social Outcomes:

• Establish a multidimensional environment involving the neural-networks associated with managing heightened emotional states (anxiety, hyperviligence, etc) during the execution of a complex, autonomic motor task.

Modifications:
• Begin pre-positioned w/ both hips abducted, greatly reducing ground reaction forces.
• Remove ipsi-lateral glenohumeral abduction.

Contraindications:
• Subacromial impingement syndrome.
• Inability to control multi-segmental deceleration of descending body weight.

Don’t be an Abercrombie & Fitch Trainer

Thursday, January 7th, 2021

Back in the day, I considered myself a pretty “with it” kind of guy. I was up to date on music, fashion trends, etc. Keep in mind this was pre social media days and dial up internet, so you got your style through TV, magazines, clothing stores and social interactions. Living in Southern California and single at the time, there seemed to be an ever-present pressure to dress the part.

In those days I spent exponentially more time shopping for clothes then I do now. We would walk the malls or the trendy stores in Pacific Beach or downtown. One of those mall stores that is still around today is Abercrombie and Fitch. A store with the latest styles, hip décor and sales people as beautiful as the models in their ads.
Abercromie & Fitch models
Do you know how much money I have spent at Abercrombie & Fitch throughout my life? Zero. Zilch. Nada.

Is it because I didn’t like their clothes? Or because their clothes are too expensive? The answer is “no” to both. I did like some of their clothes and I did spend time in their stores until I didn’t.

After a few visits to more than one branch of their stores, I could not get past the genetically gifted salesperson in their early 20’s, still living with their parents, barely making above minimum wage, treating me like one of the Beverly Hillbillies walking into Tiffany’s.

Their arrogance, air of superiority and lack of interest in serving was palpable. This was their show, and I was fortunate to be granted an audience.

If you are a trainer, coach, therapist, chiropractor, etc., you may be communicating what those salespeople did, and you do not even know you are doing it. Especially if you yourself are fit, or attractive, or without pain or limitations, have a graduate degree, etc., you may be communicating signals of arrogance or superiority or even doubt when they describe why they have not achieved their health goals.

Especially at this time of the year, people are motivated for positive change. And although the numbers related to those that drop off are consistent every year, there may be a need for us to take a look in the mirror and ask if we are doing all that we can do. It is abundantly clear in the literature, that success of our clients or patients goes well beyond the mechanics of exercise or therapy.

I have learned a lot about this side of human interaction in our industry from Bobby Cappuccio. Some of you know Bobby from his sections in the PFMS curriculum. I encourage you to follow Bobby and/or check his website because he regularly provides excellent content.

Whether your interactions with clients are virtual or in person, my advice is the same:
1. Be empathetic.
2. Choose your words wisely.
3. Make your desire to serve your client’s needs your priority.
4. Don’t be a d*ck.

Anthony Carey on the LifeTime Fitness Podcast

Tuesday, December 22nd, 2020

From the show notes:
Join Industry Veteran Anthony Carey and Jason Stella Discuss…
1. Why he has spent the majority of your career working on how to help people decrease their pain.
2. Discuss his PRACTICAL book called: “The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain.
3. WHAT have you found to be the best ways to help, staying within the scope of being a trainer?
4. Explain the following concepts in his book
1. The Body’s Interrelatedness
2. Our Self-Healing Bodies
3. The need to take responsibility
4. Anthony’s unique way of putting exercises is specific groups called Form & Category
– What’s the differences between them
– Show some of the exercises within each area and how they may be able to help specific people?
5. Explain and show your invention, The CORE-TEX.
a. Why and how did you come up with this?
b. Can you show us some of the common ways you use this to help clients improve
3. Explain the course that you put together called the “Pain Free Movement specialist

Corrective Exercise Programming and Readiness

Monday, November 30th, 2020

What does readiness mean to you?

When designing the corrective exercise program for the chronic pain client, it means many things.

As you decide on your exercise selection, does a strategic sequence advance your objectives and build your client’s movement confidence?

The readiness in this case is based on many things, but at the top of the list is trust. Trust of their own capabilities without provoking pain.

This is precisely why we have created a framework for corrective exercise progressions.

Enjoy this clip and consider joining us on our mission to help those in pain live more comfortable and productive lives.

Corrective Exercise Static Wall Femur Rotations

Tuesday, October 27th, 2020

The following exercise is taken from our library available at www.functionfirsted.com

We share this example with you as an exercise that you might find useful as well as to add to your understanding of the bio-psycho-social considerations we apply during programming.

This Level B exercise can also be found in my book, The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain.

Biomechanical Outcomes:
•Increase bi-lateral hip rotation autonomous from gravitational influence over the pelvis and entire upper body.
•Enhance transverse plane hip rotation independent from the pelvis and lumbar spine motion.

Neurological | Physiological Outcomes:
•Enhance cognitive processing mechanisms associated with the planning phase (evaluation) and motor unit recruitment involved during the execution of exercise.
•Promote connective tissue extensibility associated with internal and external hip rotation.

Psycho | Social Outcomes:
•The introduction of localized and independent hip rotation fosters a novel experiential awareness designed to help expand maladaptive appraisals and challenge any associated neurosignatures of hip rotation avoidance.

If you have not taken advantage of the 24 FREE PASS to Function First Academy to see all of the great stuff there, now is your chance!

30 – static wall with leg rotation.wav from Kevin Murray on Vimeo.

How PFMS Programming Excels

Thursday, August 13th, 2020

What drives your decision making when designing your client’s/patients exercise program? No doubt some of the decision is based on your client’s goals, as it should be. That is why they are seeing you.

But there are often many routes to a goal. And when we throw conquering pain into the equation, the route that is chosen becomes much more significant.

With the Function First Approach and its Pain-Free Movement Specialist curriculum, the sequencing of the exercises is critical. Much like a phone number, the same elements in a different order will often yield a different result.

With the client who has experienced or is experiencing chronic pain, the biomechanical, neurological and physiological characteristics of the exercise are critical. But those characteristics can be negated and potentially pain provoking if we have not acknowledged, validated and considered the psychological state (readiness, expectations, apprehensions, preconceived ideas, etc.) as it applies to the exercises we will provide.

And this is where the PFMS excels. Marrying the critical movement and mechanical needs to the psycho-social needs of the client at that time. Delivered with empathetic and confident coaching and you can see why Function First has served clients from around the globe who could not have their needs met elsewhere.

As such, I want to give you a peak into one of the many ways our Function First Academy can be a resource and support you in your mission to serve those challenged by chronic pain.
In the video below, I will walk you through a few of the aspects of the site that will change the way you program.

Corrective Exercise Kneeling Aztec

Thursday, May 28th, 2020

Any exercise that requires you to match a force with a counter force to maintain stability, will be self regulating. In other words, you can only push or pull to a level that can be stabilized by your own internal force generation.

The opposite of this would be ground reaction forces (GRF). The limitations on force production would be strength issue because you can push through the ground. This is the case with most exercises when the force is moved vertically against gravity. But when the force applied is horizontally or perpendicular to the field of gravity, we don’t get the same benefits from the GRF that we get with a vertical load.

Instead, we must turn to our own internal stability from which to create an anchor point for force generation.

As such, this corrective exercise is an excellent core exercise predominantly for the sagittal plane that does just that. It’s also happens to have some great foot benefits too.

Leave your questions and comments below.