Movement Tip: Half-kneeling palloff press

It’s well known how important core stability is, and while static exercises like planks are a great place to start and learn how to feel and engage your core for stability, you’ll need to advance and be able to maintain stability with weight and or force transfer.  I’ve found that most people are good with sagittal plane stability (resisting a forward or back bend), but poor with coronal (side to side) and transverse (rotational) stability.  The latter two are especially important for all populations as something as simple as getting in and out of your car requires the awareness and stability of all planes.

The Palloff Press is an excellent movement choice that incorporates stability work in all planes, with focus on the transverse and coronal while adding some force transfer through the press.  I like starting with the half-kneeling variation to promote the locking in of good pelvic stability, and for people with tight hip flexors and quads, you get to work in a nice open hip position on the knee down side.  I’ll initially use an isometric hold at the top of the extended range to make sure that people are able to feel and adapt appropriately to the force transfer.

This is a fantastic movement to include in your movement prep. or warm-up exercises.

See the video below for a full demonstration and explanation.

Here’s what it looks like:

Anchor a Large O-Band or resistance band to a stable object at about shoulder height when you are kneeling.

Face 90 degrees away from the anchor so that your torso is perpendicular to it. Holding the band with inside hand first and overlapping with the outside, center hands over solar plexus (mid-torso) and move away from the anchor so that there is resistance on the band. (Distance will depend on your current level of comfort and strength.)

Assume a half-kneeling position with inside knee down on the ground inline with hips, shoulders and head. Outside leg should be forward and flexed 90 degrees at hip and knee with foot maintaining full contact on ground.  Ensure pelvis is level and lock it in by contracting glutes, hamstrings and core.

From this position slowly press hands forward straight away from torso fully straightening arms and maintaining shoulder height.

Keep hips and shoulders square with one another and resist the torsion of the band. Hold arms extended position for specified time and then slowly bring hands back toward torso.

Remember to breathe throughout.

Complete full set with weaker side first before switching.

Recommended variables to start with:

2-3 sets, 4-8 reps per side, 3-5 second holds in extended position.

Movement Tip: Half-Kneeling Short Range Hamstring Curl

This is a movement that I picked up from Dr. Spina’s FRC material.  I love it because it addresses the top range (short range) portion of a hamstring curl or knee flexion which is so often neglected.  Most hamstring movements focus on the mid or low range, and the movements that are supposed to include the top range are often performed poorly, leaving it out anyway.  In many cases people don’t even have to flexibility to perform work for this range and that’s the other reason why I like this movement.  It also works on quad flexibility at the same time, in particular the rectus femoris that crosses both the knee and hip joint which is often a restricting muscle for many people.

I like using this as a movement prep/warm-up movement especially on a lower body focused day.  The set-up is key to making this an effective movement and for those that can’t get into this position, the video below offers an alternative set-up.

Cramping or muscle spasms in the hamstrings are common when first attempting this movement.  This is a normal response and will pass once your body and brain adapt to the pattern.

This exercise should be performed slow and controlled throughout.

Start in a half-kneeling rec fem stretch position keeping head, shoulders, hips and planted knee aligned with one another.  Hold the foot of your back leg up as close to your butt as you can manage.

Slowly release your foot while squeezing hamstrings and glutes controlling the negative all the way down to the ground.  Try not to let your foot just sling shot out of your hand.  Slowly curl your leg back up to the top position as far as possible before assisting with hand as little as possible and returning to start.

Suggested variables:

2-3 sets, 3-6 reps/side, slow and controlled throughout. (4-5 seconds to lower, 3-4 seconds to return to start.)

Super shake recipe

Super Shake Recipe – Custom-Fit Wellness

Super shakes, smoothies, whatever ever title you want to give them, are awesome for packing in a lot of nutrients in a simple manner.  The hardest thing is deciding on what you want to put in it.  So, here’s a recipe that I like to use from time to time that’s more veggie dense.  Again, measurements are not my strong suit and should also be adjusted to your particular needs.  These are just averages.  Enjoy!

Ingredients:

  • 1 tbsp. grated ginger root
  • 1-2 tbsp. chia seeds
  • 1-2 tbsp. hemp seeds
  • 20-30g plain protein powder
  • 1-2 cups spinach
  • ½ cup parsley
  • ½ cup beets
  • ½ cup carrots
  • 1 banana
  • 300ml water

Instructions:  Throw it all into a blender and blend until smooth.  You can add ice to give it a nice cool texture.  Protein powder is optional as well.

Energy Balls!

Homemade Energy Balls! – Courtesy of Custom-Fit Wellness

I went a little crazy with this last batch of energy balls!  I’ve made these on a few occasions now, and this experiment basically came about from reading the ingredients on a Lara Bar wrapper one day and thinking, “I could probably just make these at home.”  So here we are.

These bad boys are an awesome source of dense calories.  They’re perfect for endurance activities and I like them as a sweet pick-me-up if my energy level is weaning or I don’t have time to eat a full meal during the day.  They can be a good alternative to that chocolate bar hiding in your desk, but they are still calorie dense, so moderation is key.  You can be downing these like a puppy and liver treats!

Here’s the recipe, but note that these are averages because I don’t ever use a measuring cup (hence the oversized batch in the picture) so you may need a little more or less of some of the ingredients to get the consistency right.  I take no responsibility for how these may turn out if you follow this.  Enjoy!

Serves:  Maybe 15-20?

  • 250g of raw cashews
  • 400g of pitted dates
  • 3-4 tbsp organic natural peanut butter (crunchy)
  • 4-5 scoops plain whey protein
  • 2-3 tbsp organic coconut oil
  • Pinch of sea salt
  • Cocoa powder to roll them in if you like

I use a blender because I don’t have a food processor, but you want to grind up the cashews into a fine meal.  Empty the meal into a large mixing bowl and then put the dates into your blender/food processor, handful at a time to make a sticky paste.  Add the pinch of salt, peanut butter and dates to the mixing bowl with the cashew meal and begin to mix together creating a consistent paste and then slowly add the whey protein.  I save the coconut oil for last because I only add as much as I need to get the batter consistency that’s needed to roll into balls, or pack into a flat pan to make bars.

Highly experimental instructions, hopefully it works out for you!  Maybe one day I’ll actually measure things and repost.

Why do I Keep Straining My Neck?


By Gavin Buehler, RMT

Disclaimer:  Please consult your healthcare provider before engaging in any of the activities or suggestions that are highlighted in this article/video.

During this time of the season the coaches and therapists at Active Life tend to notice a rise in complaints surrounding the neck and shoulder area.  Generally it’s a little more stiffness than usual or mild “tweaks” frequently around the posterolateral (side/back) area of the neck. 

So why the sudden rise in these occurrences during this time of the year?  Our posture seems to change with the colder weather and maybe even from the stresses that may have been incurred over the holidays.  We channel our inner turtle power (everyone knows Raphael was the coolest Ninja Turtle) and manage to suck our heads into our protective shells between our shoulders, usually with our chins poked forward, and with added stress our breathing becomes shallow adding more to strain to some of the neck musculature that assists in breathing.  Spending more time in this type of posture can make the neck and shoulder area more susceptible to these aches and injuries. 

To understand why this is happening we need to take a closer look at the functional anatomy of these muscles, and since there’s a lot of them, I’m going to focus in on a muscle that I’ve found to garner the most complaints, the levator scapula.  This muscle takes a lot of abuse and is one of the most common reasons why I see people on my table.

As you can see in the diagram, the levator scapula originates from the transverse processes of C1-C4 in your neck and attaches to the superior aspect of the medial border on your scapula (shoulder blade).   Looking at the fiber direction and attachment points, we can see that its functions include scapular elevation (lifts shoulder blade up), scapular downward rotation (rotates shoulder blade down) and ipsilateral cervical flexion and rotation (rotates and flexes neck to the same side).  The most prominent action is the downward rotation of the scapula and it’s important to recognize this along with the cervical attachment points due to the impact this can have on overall shoulder movement.  Explanation is provided in the video along with a demonstration of actions.

When we’re in a forward head carriage postural position, this puts tension on the levator scapula pulling the shoulder blade into downward rotation.  This is generally the opposite movement of where we want our shoulder blade to go for the majority of our daily activities seeing as they are performed with our arms in front of our bodies where upward rotation of the scapula is required.  So we have a muscle that’s connected to our neck that’s pulling in the opposite direction we’re trying to go with our arms, inhibiting optimal movement of our shoulder causing compensatory muscle activation and firing patterns.

The postural placement of our head can interfere with the range of motion in our shoulders.  So if our heads are forward and our shoulders a little shrugged up and we go and try to do anything with our arms, such as reaching for a door handle or shoveling, we’re putting added strain on a muscle that’s already in a stretched position making it easy to “tweak.”

Be conscious of your posture and stand tall and proud with your ear in line with your shoulder to minimize your risk of injury and maximize your shoulder movement.

How Poor Posture Creates Tight Calves

By Gavin Buehler, RMT

Disclaimer:  Please consult your healthcare provider before engaging in any of the activities or suggestions that are highlighted in this article/video.

An issue that’s becoming more prevalent in my practice is lack of ankle mobility, particularly with dorsi flexion (foot flexes up toward shin).  I’ll hear comments about how calves always feel tight even though the individual is always stretching them out.  While the calves feel like they have an issue, the problem might stem from somewhere else.   In a case where I hear comments such as above, looking at the body globally and assessing postural alignment can help find the source.

Two fairly common postural patterns that are just about guaranteed to produce limited ankle mobility as well as many other problems that I won’t dig into in this article are “sway back” and “hyper lordosis.”  In both cases a dysfunction through the core triggers compensatory patterns in order for the body to keep balanced.

Sway Back Posture

Sway Back – In the case of the sway back posture the pelvis shifts forward off the plumb line usually presenting with a posterior pelvic tilt and flattening of the lower back.  There are many possible reasons for this that may include weakness in the transversus abdominis (TVA), imbalanced internal and external obliques, glute weakness, poor sequencing etc.  But it’s the lack of support through the core that displaces the weight creating an “S” like posture when viewed from the side.  With the pelvis shifting forward, the upper torso needs to shift back making the head shift forward.  In the lower body knees will usually lock out in hyper extension and due to the angle that the weight is being driven through the tibia, a constant posterior glide at the talocrural joint (ankle) stresses the Achilles tendon.

Hyper Lordosis Posture

Hyper Lordosis – With hyper lordosis a slightly different “S” like pattern forms as the pelvis dumps forward in an anterior tilt which tends to create a flatter upper back and exaggerates the arch in the low back shifting the torso forward off the plumb line.  The weight displacement of the upper body causes the lower body to compensate by pushing the pelvis backward as well as the knees in a lockout position.  As with the “Sway Back” posture, this places the tibia at an unfavorable angle to bear load through the ankle joint.

There are a number of other issues that are also formed with these postures, but since this article is about tight calves, I’m just going to highlight how they are affected.  In both the sway back and hyper lordosis cases, these postures produce a constant stress on the calves through both the knee joint as well as the ankle joint.  The calves are in a lengthened state crossing the knee and working hard to fight hyper extension and stabilize the joint.  Through the ankle, because of the way the weight is being distributed through the tibia (lower leg) and the angle that it is forced to meet the talus (foot bone), they’re again stretched and working hard to combat the posterior glide and stabilize.  The body’s nervous system will perceive these areas as being unstable causing the calf muscles to brace for stability making them tight.  No amount of stretching will remedy this type of tension.  In order for mobility to take place in any joint, there needs to be stability for your nervous system to allow the movement.  

To address the constant tension through the calves, postural improvement is needed first to place the load of the body in an optimal position where the joints are stable.  Improving the function of your core will generate the greatest success in these situations.

In this video I explain the compensatory patterns and offer a simple tool to help improve your posture.

Own Your Movement With These Simple Techniques!

Mobility is a buzz word that is often used interchangeably with flexibility, however mobility is not just being flexible, but the ability to control your full range of motion and flexibility with proper muscle coordination patterns and awareness.

If you want to maximize performance and movement efficiency, mobility is a must!  So, it’s not just about being flexible, but also being in control throughout your entire motion.  You need to be able to own it.  Here’s where implementing things like slow reps and isometrics come into play.  Before you start to just move weight through a movement, you should be able to go through that movement in slow motion and be able to pause it at any point throughout it without deviation.  If you can do this, you will reduce your risk of injury and overload and create a more fluid and efficient movement pattern.

Here are a few techniques and examples you can try:

Isometrics – I’m a huge fan of these!  In gymnastics just about everything we did included being able to hold the movement position isometrically before being allowed to progress to the sexy stuff.

Example:  The Back Extension – this is a movement I always see performed poorly in the gym.  Most of the time I see a swing up with momentum.  Try just holding your body at the top position for 5-10 seconds and see how it goes.  You can try pausing this movement at any point in the arc and holding to see where you may have weakness.  It’s a humbling experience and will really make you see what muscles you’re working, and what ones you aren’t.

10 Second Negatives – One of the greatest power lifters of all time, Ed Coan talked about these at a SWIS conference one year.  He explained how you should be able to control every aspect of your squat throughout its entire motion.

Example:  The Squat – a lot of people like to rush through this movement letting gravity push them through the negative.  Try counting out a full 10 second negative with your squat keeping the motion constant and smooth.  This will allow you to feel every little deviation and instability you may have.  Guess what?  The more stability you have, the more force you will be able to generate and the bigger your real lift will be.

Think of the Opposite – I encourage this with every movement in order to stimulate the full use of your stabilizers as well as help maximize the agonist contraction.

Example:  The Bench Press – instead of just letting gravity push the bar down to your chest, think of pulling it down instead.  Envision squeezing or rowing it through the negative.  You’ll find a much smoother and solid movement, and actually get a nice explosive pop into your positive out of the bottom!

This video gives a contrast between the typical momentum rep, and isometric rep and a slow controlled rep.

Enjoy!

Maximize The Effectiveness of Your Glute Stretching

The glute complex is exactly that!  Complex.  In order to improve your flexibility in this area, there’s a lot to consider.  You’ve got layers of tissue fanning out through the area consisting of numerous muscles.  There’s your more superficial gluteus maximus and gluteus medius that layer over the gluteus minimus, and then there’s the deeper intrinsic muscles of the piriformis, superior gemellus, obturator internus, inferior gemellus and quadratus femoris.  You also have to consider some of the other important tissues such as the sacrotuberous ligament that plays a very crucial role in stabilizing the sacral area, and we’re really just scratching the surface here.

The good news is that you don’t actually need to know all of the fancy terminology.  You know your hip joint moves forward, backward, side to side and rotates.  When approaching stretching and mobility for a more complex joint such as the hip, keep in mind the multiple angles the joint should be capable of. Linear stretches alone just aren’t going to cut it.  You need to move the joint through all of its capable ranges in order to gain the most benefits.

The small nuances can make all the difference in feeling a stretch properly and maximizing its effectiveness as well.  In the videos below I demonstrate one of my favorite glute complex stretches and explain some of those small nuances that will give you the most return on your stretch session.

Enjoy!

The Hangover Cure: My new class at Active Life Conditioning

Saturday nights can be a lot of fun!  Socializing, perhaps a drink or two, the wine and cheese… Who doesn’t love wine and cheese?!  But then Sunday morning rolls around and you wake up feeling it.  The nausea and achiness that reminds you that you’re not 20 anymore…  But wouldn’t it be nice if you could feel a little more like you did in those years?  What if you could grease up the joints and shake not just last night’s hangover, but the hangover that’s been acquired from life?  Well, Active Life has just the thing for your Sunday mornings beginning July 8th at 9:30am with coach Gavin Buehler.

The Hangover Cure

What is it?

A class focused on injury prevention and performance enhancement through the integration of mobility and structural balance training.

Let’s clarify “Mobility”

Mobility is a buzz word that is often used interchangeably with flexibility, however mobility is not just being flexible, but the ability to control your full range of motion and flexibility with proper muscle coordination patterns and awareness.

Structural Balance?

Living life creates imbalances in the body that result in the dominance of stronger muscle groups that can increase the risk of injury and generate energy leaks in movement patterns decreasing performance.  Awareness of these imbalances and taking the steps to correct them to the best of your ability will both reduce the chance of injury and improve performance levels.

What can I expect in a typical class?

The tempo of the class will start off slowly, stimulating the joints and fascia gradually building into muscle activation movements and progressing into a strong finish that will leave you with a feeling of accomplishment.  This class is about awareness and quality before quantity and load.  It’s everything that you know you should probably do, but currently don’t.

For inquiries or to sign-up please contact us:

Email: info@activelifeconditioning.com

Phone: 705-888-6337

Movement Tip: Adductor & Hip Preparation

A greater awareness of the importance of lateral hip stabilizers and the glute complex has brought these areas into the mainstream in the last little while.  It’s fantastic to see people embracing these exercises and implementing them regularly.  But, I’ve been finding that with all the focus on these areas, the adductor complex and its importance is being a little neglected.  There still needs to be a balance between these muscle groups and coordinated firing patterns for everything to function well.

This isometric large O-Band exercise is an excellent movement prep/rehab/prehab movement that requires the stability of lateral hip stabilizers, activation of the adductors as well as the foot intrinsics and core all firing in coordination.  Watch the video below for the demonstration and explanation.

Key points to be aware of when performing this movement:

  • Maintain core brace throughout, and don’t forget to breathe
  • Eagle claw supporting foot into ground and keep supporting leg knee slightly bent
  • Make sure supporting leg knee and foot are pointed forward and maintain alignment throughout
  • Keep weight centered over supporting ankle with hips and shoulders square throughout movement
  • With band around mid-foot of opposite leg, squeeze feet together in a slow controlled manner
  • Hold contraction for specified time without letting banded foot touch the ground
  • Slowly return to start position and repeat
  • Watch out for excessive lateral hip shift or rolling of the hip
  •  Don’t let supporting leg knee collapse or roll inward
  • Perform without shoes for the greatest challenge and benifit

Recommended variables to start:

2-3 sets with 60 seconds rest in between, 3-6 reps per side, 5-10 second isometric holds each rep.