Showing posts from January, 2016

6 Muscles Women Tend to Ignore

Pectoralis Major A lot of women elect to skip the bench press partially in thanks to that stereotypical image of a top heavy, male, bulking bodybuilder. But it’s a fear unwarranted: on average, females don’t produce the testosterone required to bulk up quite that much. And working your chest can help ‘perk up’ what you already have! What’s not to love? Okay, How do I use it? Dumbbell bench press with properly proportioned weights for you – you should be able to maintain form from each press, but with minor difficulty. You want to be pushing your muscles. Erector Spinae This muscle is located in your lower back and helps keep your spine straight. Squats and planks rely a lot on lower back strength, especially to produce results. Okay, how do I use it? Lots and lots of practice of the bird dog. Another alternative is the waiter’s bow: resting your hands on the small of your back, bow at the waist like a waiter until you achieve 90 degrees. Bend slowly back up, and repeat. You should…

3 Ways to Prevent Ankle Injuries

Ankle sprains are the most common injuries in sports. One misstep can damage your joint and land you on the sidelines. Fortunately, people can help prevent ankle injuries with a mobility, stability and strength in three steps. Before we go into the three ways to prevent ankle injuries, we need to understand the anatomy of the foot and ankle. The ankle is a mobile joint, which is supported by muscles, tendons and ligaments. Seven muscles extend the ankle, four go to the ankle and four support the inside and outside of the joint. However, with all of this mobility, sometimes we pay the price of stability. The most common type of ankle sprain that people experience is when the foot rolls inward. This is called an inversion ankle sprain. The ankle is vulnerable for sprains when the toes are down and foot is pointed inwards. At the same time, the ankle is built to move easily into this position. So, to prevent ankle injuries, we have to train to counteract it by strengthening muscle…

Shoulder Pain - Rotator Cuff Tendinitis

The most common shoulder pain located in the front of the shoulder, or pain that occurs when lifting or grabbing things above shoulder height is due to problems with the Rotator Cuff. Common symptoms of rotator cuff injury or strain are pain and difficulty raising the arm. It is painful for many people to lie on the shoulder when in bed, and many waking up at night with pain in the shoulder. It is painful for some people to attempt and reach behind their backs. Reaching outward and upward can be painful and some feel a lack of strength when attempting to lift objects. The pain may also be associated with degeneration or inflammation of the Rotator cuff tendons leading to Rotator Cuff Tendinitis and what is called 'Shoulder Impingement Syndrome', which is caused by repetitive arm movements or long periods with the arm in the one position such as prolonged mouse and keyboard use on computers that irritates and inflames the shoulder bursa. The Bursa are the lubricated bag-like …

Eight Fascinating Facts About Fascia

What do you need to know about training the myofascial lines? Fascia has been enjoying the limelight in the fitness industry as one of the hottest topics in recent workshops and publications. However, will we still be scratching our heads and wondering, “Okay, great, it’s important, but what do we do with it?” This article offers eight key take-home points regarding fascia and fitness. From the writings of Thomas Myers, whose April 2011 article in IDEA Fitness Journal titled “Fascial Fitness: Training in the Neuromyofascial Web” provides the fitness pro with an arsenal of research and ideas on how to train the fascial web. 1. Myofascia Is a 3D Matrix Fascia forms a whole-body, continuous three-dimensional matrix of structural support around our organs, muscles, joints, bones and nerve fibers. This multidirectional, multidimensional fascial arrangement also allows us to move in multiple directions. 2. Fascia Is a Force Transmitter Have you ever watched parkour athletes jump down from …