Posts Tagged ‘Posture’

Stuff From the Web

March 21, 2012 1 comment

This post is basically a rip off of the “Good Reads” format that Ben Bruno and Tony Gentilcore do every week. I went through the interwebs this morning and found a plethora of really good articles and blog posts…

Carl Valle at discusses Peyton Manning and how posture can play a HUGE role in athletic performance.
NFL Dead Pool- Mannings Neck Watch 4

Carl’s blog over there is consistently really good, short, concise and always making a very strong, really smart point.

4 Pillars of Good Health by  Adam Bornstein.

For many people, the physical aspect is what’s lacking. We convince ourselves that being social, working, and spending time with the family supersedes the need to exercise or make smart dietary choices; but if you don’t have a healthy body, you are limiting the life you can have. It’s that simple. Everything starts with your body—but that’s not where it ends. If you spend all your time focusing on your body, you miss out on all the other aspects of life that make your time worthwhile.

The weather has been ridiculously nice lately so people are getting out and playing recreational sports again and wiht the spring high school sports  season hear I’m hearing about more and more clients and their kids with hamstring pulls. These are a real bitch to treat, so why not prevent them?
Tony’s blog might be my favorite blog on the webz and this is another example why, straight up truth. If you’re not putting your hands on your clients, you probably are not very good….just saying. People pay us because they usually are not very good at this whole training thing, and when they are pretty good they want to get better. If people like Mike Boyle, Alwyn Cosgrove, Dave Tate, and Dan John all agree that everyone, NO MATTER HOW GOOD THEY ARE, can get BETTER from hiring a good coach I’m guessing there’s value in that.
Point being, it’s very hard to simply get people to do what you want through verbal cues alone and everyone can get better. I can’t tell you how many times I’ve said “chest up” and I get head up……but if I put my hands in someones thoracic spine and say “get tall” it works almost instantly.

Want someone to arch hard? Put your hand in their lower back.

Want them to do a lower body movement without driving the shin forward? Use your hand as a barrier.
Look at how many times Rippetoe touches this guy to get him in the right positions.
Great overview of postural problems, the why’s and how to’s to get them fixed. Go through each one, you probably need the work…help.
The study did not determine how common it is for women to experience exercise-induced orgasm or exercise-induced sexual pleasure. But the authors note that it took only five weeks to recruit the 370 women who experienced the phenomenon, suggesting it is not rare.
I’m just gonna leave it at that….

Beginners and Desk Jockey Syndrome

December 21, 2011 1 comment

I’ve been doing this whole training thing for a while now and I can honestly say that 99% of all the people I train have the same problems when they first come to me. Mainly they sit toooooo much.

This results in (from head to toe):

Upper Cross Sydrome: Extended cervical spine (head pushed forward), tight pecs, weak underactive scapular retractors  and tight upper traps

Poor pelvic alignment: Usually to the anterior…

Caused by weak glutes, hamstrings, tight hip flexors, tight spinal erectors and weak abs.

Basically everyone gets “desk jockey syndrome“. We sit in front of a computer hunched over waaaay too much and end up with like this…

This is your spine...on work.

 As a trainer we have to balance giving people what they want, looking better with no clothes on, improved sports performance, feeling better (which is usually a distant third on the list when they start but becomes #1 after 3 weeks) with what they need.

The only good part is that what they need at this point will almost always make them look better, perform better and feel better…

think about it……. all these problems (upper cross and anterior or posterior pelvic tilt) make us look, perform and feel like crap.

Correcting the upper cross syndrome: ie..getting the scapular retractors to do something (think shoulders back and down), loosening the death grip the pec major and minor have on the upper arm (humerus) and getting some thoracic extension will make anyone “open up” and stand taller.

Once the pelvis is on the correct plane the “duck butt” is gone and the stomach looks smaller because your standing up straight and the pelvis isn’t throwing the  stomach forward resulting in the “pot belly” look.

Basically, you don’t look like a bloated human tick anymore…..

Next installment….exactly how to correct the upper half of  Desk Jockey Syndrome: Upper Cross Syndrome

Dr. Stuart McGill, Yoda, with bad ass facial hair.

November 14, 2011 Leave a comment

I saw Dr. McGill speak at the NSCA conference back in July. Essentially he is a B-52 of spine knowledge dropping Nuclear knowledge BOMBS all over the place.

Here is a very good video (which I stole, cause I’m a thief,  from Mike Robertson’s most awesome newsletter).

Damn, maybe that ABZZZZ class was a bad idea after all…