Category Archives: – Strength

Correcting some movement impairments

http://youtu.be/0TXZX1_ILeA

I've been having a bunch of uncomfortable muscle pain recently: a tight spot mid-spine; some numbness still in my arms; and occasionally my hip flexors are SO over worked that standing up causes serious muscle spasms in my butt. Or my hip flexor along the front of my pelvis hurts so badly I don't want to sit or lie down with my legs bent.

I look a little bit like Frankenstein.

Remarkably, I took the course to learn all about this several years: NASM's Corrective Exercise Training course. Haven't used what I learned in a while, so I pulled out the book to put myself through the assessment.

It's not very complicated: photograph your regular standing posture, looking to see if everything is line. Then video overhead squats from the front, side and back to see how my body moves. I linked to a movement assessment I did a few years ago as an example. (pre-hip replacement).

The theory here is that because of likely injury or overuse, I developed poor (compensating) movement habits:

-spend a lot of time on computers, knitting, walking dogs… anything that requires the arms to be forward of the body will make the pecs tight and the latts lazy.

Stop doing the rehab exercises on the replacement hip and weaknesses set back in.

My Assessment:

STATIC POSTURE: My left shoulder and right hip are slightly high giving me a slightly wonky appearance. My back arches slightly and arms are falling slightly forward.

DYNAMIC POSTURE: My right leg moves out -my left leg does too only less. And my arms fall forward during the movement. My hips don't break when they should so my arms fall forward. From the back, there is a slight shift of my weight to the right.

WHAT THIS MEANS: The arms falling forward indicate tight pecs and underactive latts. The slight shift to the right means the muscles on the right side are compensating for weakness on the left.

Likely overactive muscles: The piriformis (left side), TFL/Glute Min on the left side, pecs. These muscles need slow steady foam rolling and probably some lacrosse ball work every day for about a month.

Underactive Muscles: Adductors, Hamstring, Glute Max, Anterior Tibialis, Erector Spinae, Lattimus Dorsi. These muscles need to be stretched and strengthened with a planned program about 5 times a week for the same month. Then the movement assessment repeated and compared to the assessment from today.

So I know what I'll be doing work-out wise for the next few weeks.

 

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Stability and Balance Workout

This workout is a great “at home” workout for anyone.   If you’re just getting into fitness, it will develop the support muscles that will make it easier to go further.  If you’ve been working for a while, this will still challenge you.

Do the first four moves for 30-60 seconds each, resting 30 seconds between each one, and repeat for 3 sets.  Then choose 4-6 of the remaining exercises to round out your circuit.  Do these one after another with minimum rest between.  Rest for 2-3 minutes and repeat one or two times.

STABILITY:

  • Plank
  • Bridge
  • Incline Plank
  • Cobra

ENDURANCE, BALANCE, POWER

  • Mountain Climbers
  • Squats: wall squats, body weight squats
  • One foot balance-and foot push
  • Step-Up to balance
  • One leg squat
  • Ball chest pass
  • Ball throw down
  • Jumping Jacks
  • Side Shuffle
  • Walking lunges

Why I Lift

I LIFT.

I LIFT to remain independant.

I LIFT to be and feel strong.

I LIFT to challenge myself.

I LIFT to develop huge beads of sweat and drip on the gym floor from my nose, earlobes, chin, and hair.

I LIFT to show other women that they, too, can do it.

I LIFT to stay young- physically and mentally.

I LIFT to look good in my clothes.

I LIFT because I can.

Why do you do what you do?