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Lifestyle Training

Movement Tip: Adductor Stretches

The hip adductors (groin muscles) are notoriously tight for many people. With the daily routines that most of us have, we constantly have these muscles in their shortened positions, rarely engaging them with any purpose to keep them stimulated and healthy. For the most part our adductors perform the functions of squeezing our legs together and assisting with some hip flexion, with the adductor magnus also assisting in hip extension. These days our most common position tends to be seated with legs together or often crossed, placing these muscles in their shortest positions. We spend hours like this, so it’s no wonder these tissues start to adapt and become short and lazy. They attach to the pelvis and femur (thigh bone) apart from the gracilis crossing the knee and attaching to the tibia (shin bone). Due to their attachment points they play an often-overlooked roll in pelvic stability and angle. The stability and angle of the pelvis has large implications throughout the rest of the body, low back discomfort being at the top of the list. So, it’s important to keep these muscles pliable and healthy.

Stretching is one option that’s an easy way to help stimulate these muscles. A couple of options for you to try are the Frog Stretch which targets the short adductors that only cross the hip joint, and the Goalie stretch that targets the long adductors that also cross the knee joint.

As always please consult a health professional before attempting new exercises, as the following suggestions may or may not be appropriate for you.

For these stretches there are no specific time rules of how long to hold positions. You are moving through different ranges of each stretch and if you feel more tension in a certain range, you can spend a little extra time there. The goal is to feel some tension release and balance throughout the different ranges and from side to side.

Dynamic Frog Stretch

Dynamic Goalie Stretch

Categories
Lifestyle Training

8 No Equipment Hacks to get your Back Jacked

Need a killer back workout but don't have any equipment or access to gym? No problem!

This video provides no equipment home exercise solutions to get your back jacked! Gravity is a powerful form of resistance. Proper leveraging of your body weight with gravity can provide just as much muscle building stimulus as working with weights. We provide exercises for your lats, mid-back and lower back muscles as well as give you a free workout using the exercises shown in the video. The suggestions in this video range from beginner to advanced and will provide a challenging workout with zero equipment for anyone. If you find this video helpful, please subscribe to my YouTube channel, hit the like button and let us know! For customized training programs, video suggestions or inquires please contact us.

Have something you want me to make a video about? Let me know.

Categories
Training

Movement Tip: Get More Out Of Your Hip Flexor Stretch

Tight hip flexors are common these days.  Here’s how to get more out of your hip flexor stretching.

We’re going to use a PNF (proprioceptive neuromuscular facilitation) technique, also known as MET (muscle energy technique).  Some benefits of using this over a passive stretch are:

  • Getting a deeper stretch
  • Building a neuromuscular connection
  • Creating mobility, not just flexibility
  • Longer lasting effect

How does this work?  By using a submaximal contraction of the same muscle we are stretching followed by the stretch itself, we can take advantage of a response called autogenic inhibition.  Without getting into the fancy terminology, this basically creates a relaxion response that allows us to sink a little deeper into the stretch.  By contracting the muscle in the lengthened position we’re creating neural pathways that let the brain and body know we can use this muscle in this lengthened state.  Knowing we can use the muscle begins to create a new range of motion that you can build control with.  Control of your flexibility is mobility.  This gives you a longer lasting effect.

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Perspectives Training Uncategorized

Movement Tip: Isometric Low Range Squat

Isometrics can be a great way to strengthen weaknesses throughout a range of motion in a movement.

In this example I’m using an assisted low range isometric squat, but you can take the principle and apply it to anything.  Use that pause to connect with your muscles and feel what’s working, what’s not, what should be.  Take the time while in that pause to figure it out and get everything responding the way it should be and then groove it proper.  You’re only as strong as your weakest link, so find it and strengthen it.

I’ll typically start people between 2-3 sets of 3-6 reps with 5-6 second pauses per rep.  I like this for slowing down mechanics and working on grooving proper patterns.

I’ve found this exercise to be an excellent way to get people comfortable with the bottom position of a squat. (Note:  Make sure the range of motion is there first.)

Categories
Lifestyle Training

Movement Tip: The Banana Stretch

Most of us are one-side dominant in our daily activities.  We typically open doors, carry groceries, get in and out of vehicles more frequently on one side than the other.  Over time these unconscious movements add up and create imbalances in our body which can sometimes lead to insidious aches pains or injuries.  One of my favorite stretches that can both expose imbalances from left to right and help restore some balance is the Banana Stretch.  Here’s a quick video tutorial! Hope you enjoy!

The Banana Stretch can also be performed in a door frame.