Single Leg Squat Regressed
In this video I demonstrate an excellent basic in-home exercise you can do to strengthen the core.
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Deadlifting for Improved Core Strength
There are two types of barbells used to perform deadlifts; the straight bar and the Hex Bar (or Trap Bar). I prefer the use of the Hex Bar when Core Training clients. Studies have shown that the design of the Hax Bar increases the resistance forces of the hamstrings in the concentric phase (the lift)…
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The benefits of Static Stretching
When we talk about stretching, there are a few different types. In this post, I want to talk about Static Stretching. 1.) Static Stretching is used to correct existing muscle imbalances and lengthen overactive or tight muscle tissue. It is the process of taking a muscle to the point of tension and holding that position…
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CORE TRAINING
Few people have the deep stabilization muscles required for lumbopelvic-hip complex stabilization (8). The body’s stabilization system has to operate with maximal efficiency to effectively use strength, power, neuromuscular control, and muscular endurance. If the movement system of the core is strong and the stabilization system is weak, the kinetic chain senses an imbalance and…
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Reducing Muscle Soreness
If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well. Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut…
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Corrective Exercise Part 2
Corrective Exercise is a term used to describe a systematic process wherein we identify muscular dysfunctions either around a joint or affecting a joint through what we call ” malalignments”. This is the result of specific muscle imbalances that are identified through assessments like the “Overhead Squat” described in an earlier blog. The Corrective Exercise…
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CORRECTIVE EXERCISE Part 1
So many of us work at a desk for 5-7 hours per day during the workweek. This creates over time Postural Imbalances or Distortions that can lead to muscle pain and tightness. Over 60% of us deal with low back pain on a daily basis due to these types of positions. This prolonged postural position…
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About the Overhead Squat Assessment
The Overhead Squat (OHS) is a primary assessment tool used by NASM Certified Professionals. It is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. There is ample evidence in the scientific literature to support the use of traditional movement assessments. Because it is a multi-planer (2 planes of motion) exercise and…