Exercise Selection and Intensity for Targeting the Scapula

October 17, 2012 By Leave a Comment

By, Sean Light CSCS

SLStrength.com

When assessing athlete’s movement patterns, scapular mobility, especially in baseball, is critical to the health of the athlete. In today’s world, we see athletes who are upper trapezius dominant. We see athletes with protracted scaps and we see athletes with a number of dysfunctions in their shoulders. As strength and conditioning coaches, we must develop ways to correct the impairments. For protracted shoulders we may assign soft tissue work to the pecs and extra pull exercises and for upper trap dominant athletes we need to strengthen the lower and middle traps.

In the Volume 26 of The Journal of Strength and Conditioning Research, a study is published examining the proper intensities to use when targeting certain scapular muscles. For example, if we are looking to gain lower trap strength, according to the study, we may prescribe a prone abduction regimen with a high intensity.

In the study, seven exercises were measured. The shoulder press, one arm row, push-up plus, press up, prone abduction, prone flexion and a ring fallout.

The muscles studied in this examination were Serratus Anterior as well as the Upper, Middle and Lower Trapezius.

Maximum Serratus activity was recorded during high intensity push-up pluses and high and low intensity shoulder presses.

The most Upper Trap activity was measured during high intensity shoulder press and high intensity prone abduction.

Lower Trap was most targeted during high intensities of prone abduction and low intensities of the press-up.

Finally the Middle Trap was most active during a high intensity one arm row; however the drop off to the low intensity row was minimal.

A lot of times, as strength coaches, we are limited in the time we can work with our athletes, so it is imperative to select the most effective and efficient exercises in order to get the most out of our sessions.

SOURCE: Andersen, Chrisoffer H., Zebis, Mette K., Saervoll, Charlotte, Sundstrup, Emil, Jakobsen, Markus D., Sjogaard, Gisela, Andersen, Lars L., “Scapular Muscle Activity From Selected Strengthening Exercises Performed At Low and High Intensities.”, The Journal of Strength and Conditioning Research, Volume 26, Number 9, September 2012

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Improving Squat Depth

July 19, 2012 By 2 Comments

By, Sean Light CSCS

SLStrength.com

One of the cues coaches look for when coaching a squat is the pelvic alignment. When squatting, we are taught to tighten your back and try and maintain an anterior tilt of the pelvis. Once the athlete can longer maintain this form, then they have reached their maximum squat depth.

If we want to keep the pelvis in anterior tilt, we must think about what muscles are pulling the pelvis posteriorly. The muscles of the posterior thigh musculature will be the primary pullers here. The hamstrings, specifically the biceps femoris, semitendinosus and semimembranosus, pull the pelvis down from behind the leg. The tighter these muscles are, the quicker in the squatting movement the pelvis will lose its anterior tilt. Thus we must decrease the tension in the muscle in order to increase your squat depth.

It’s also important to recognize the rectus abdominis role pulling the pelvis posteriorly. The rectus abdominis, which is essentially your six-pack, is often overlooked in this process due to its anterior bodily location. However the inferior attachment of this muscle is on the bottom of the pelvis so when this particular muscle is tight, it pulls the pelvis from the bottom and into posterior tilt.

Now we know from my article “Hamstrings and Back Problems are KINECTed” what the tilt of your pelvis can have on the health of your back, so we also know why it’s so important to maintain a proper pelvic tilt throughout the squatting motion. If your technically efficient squat depth is not deep enough, we need to work on the muscle flexibility of these muscles.

PNF Stretching is a great option for increasing flexibility in the hamstrings but can be difficult for the rectus abdominis. Read about PNF Stretching HERE. For your six-pack, some prone press ups will work well. Livestrong.com has few more for you HERE.

  • THE PICTURE DISPLAYS LEBRON JAMES PULLING HIMSELF INTO POSTERIOR TILT (AS WELL AS SOME GOOD T-SPINE FLEXION) WHILE TYING HIS SHOES

SOURCE: http://solacenmt.blogspot.com/2010/11/pelvic-tilt-and-its-effect-on-lower.html

Filed Under: Injury Prevention Tagged With: , , , , , , , , , , , , , , , ,

Biceps Femoris

July 11, 2012 By 1 Comment

By, Sean Light CSCS

SLStrength.com

The first thing we need to realize when discussing the Biceps Femoris is that it is not in your arms, but anatomically we have to note that there are two heads to this muscle, hence “Bi.” One can then safely assume that any triceps muscle will have three heads.

The Biceps Femoris is located on the posterior thigh (the hamstring area) and is responsible, although not solely responsible, for knee flexion (heel to butt), hip extension (moving leg backwards), the lateral rotation of the knee when flexed, and flexing the calf from the knee.

The origin of the  long head of the Biceps Femoris is on the pelvis at the Ischial Tuberosity. The short head originates at the linea aspera of the femur (thigh bone). Because these are the points of origin, all Biceps Femoris muscle contractions will move towards this point.

The insertion point of the BF’s long head is on the head of the fibula which is the smaller of your two shin bones. The small head inserts at the lateral tibial condyle.

It’s important to know that no muscle can actually push. All motion is derived from shortening, pulling muscles. Thus, if the insertion always moves towards the origin, the action of this muscle will always be pulling upwards.

SOURCE: Hosford DPT, Darryl,”Posterior Thigh Musculature,” http://www.PTCentral.com/muscles

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Shoulder Sulcus Sign

July 6, 2012 By Leave a Comment

By, Sean Light CSCS

SLStrength.com

Shoulder sulcus is a sign of laxity in your shoulder. This video explains how to test for a shoulder sulcus sign.

If the sulcus sign is positive, meaning the the glenohumeral joint (shoulder joint) is indeed loose, you will be able to see an indentation form on their shoulder when performing this test.

From an injury standpoint, this laxity will certainly put you at greater risk of injury. This sulcus sign could be a result of previous injury or gradual wear and tear but it is important to tighten up the ligaments to decrease the laxity. The shoulder already has enough trouble stabalizing with a shallow fossa (socket) and large range of motion.

From a baseball standpoint, increased shoulder laxity can improve your throwing velocity but at the cost of higher injury risk. You can’t throw if you are not on the field so it is more important to tighten up that joint for a more efficient and less dangerous range of motion.

If your shoulder is demonstrating a positive sulcus sign there are some exercises you can do to help. Simple internal (keep your elbow tight to your body) and external rotation exercises, flexion exercises (pushups, front raises), rows, lat pull-downs and scapular mobility exercises.

For a reminder on basic shoulder movement patters, check out my article on the Biomechanics of Baseball Pitching.

SOURCES:

Sawyer PT, Chris, “Rehab of the Unstable Shoulder,” http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CEwQFjAA&url=http%3A%2F%2Fwww.childrensmercy.org%2FContent%2FuploadedFiles%2FDepartments%2FGraduate_Medical_Education%2FCME%2FRehabilitation%2520of%2520the%2520Unstable%2520Shoulder.pptx&ei=lBb3T4KGKcnc0QGlhOX4Bg&usg=AFQjCNG7Szx801P5CS2vNPjbP7-5vL2u6g&sig2=bMJSuLEGBc9zFB3uB2UEmg

“All About Shoulder Dislocation,” http://www.ori.org.au/bonejoint/shoulder/diagnosis.htm

“Sulcus Sign,” http://videos.rehabstudents.com/sulcus-sign/

Filed Under: Injury Prevention Tagged With: , , , , , , , , , , , , , , , , , , , , ,

Hamstrings and Back Problems are KINECTed

June 11, 2012 By 1 Comment

By, Sean Light CSCS

SLStrength.com

Poor hamstring flexibility puts your body at risk and can lead to debilitating back injuries. If the elasticity of the hamstrings is not sufficient, the problem will likely work its way up the kinetic chain, causing more problems and causing vulnerability in your spine.

The kinetic chain is essentially the relationship of various body parts and how they work together to create movement. For example, if you need to bend over and pick something up off of the ground your hamstrings need to be able to stretch. If they are not flexible enough, your body needs to adjust in order to get the object from the floor. Maybe you twist your torso to get closer to the ground, maybe you squat to eliminate the need for hamstring flexibility, or maybe you bend at your back. This final possibility is known as spinal flexion and too much of this will lead to spinal injuries.

Once the hamstrings reach their maximal length, the next thing to change is the pelvis. The pelvis is the bone at your hips and it can tilt in two ways, posteriorly and anteriorly. When lifting off of the ground, you want to maintain an anterior pelvic tilt. This is when the top of the pelvis is tilted forward. This will allow your lumbar spine (the lower section of your spine) to stay in its natural curvature.

The spine has four natural curves. The cervical curvature is at the top of the spine and bends towards the front of your body. The thoracic curvature, at the middle of your back, bends towards your back. Similarly, the lumbar curvature and sacral curvatures bend to the front and back respectively.

If your pelvis creates a posterior pelvic tilt during a lift then it will take your lumbar spine out of its natural form and into spinal flexion. Too much spinal flexion will improperly distribute weight onto your intervertebral discs. When standing, the pressure on your spinal discs equates to 100PSIs. When sitting slouched you create up to 175PSIs of pressure, but when you try to lift a twenty-five pound box off of the ground with too much spinal flexion, you create over 400PSIs of pressure.

This enormous amount of pressure can create injuries such as bulging, ruptured or even degenerative discs. Aside from disc injuries, muscular strains and ligament sprains also increase in possibility when spinal flexion is too great.

A simple test to see if you are at risk for these problems as a result of poor hamstring elasticity would be to stand up, keep your legs straight and touch your toes. Make a mental note of how far down you could go. Then bend down and touch your toes while only hip hinging. Hip hinging is only bending at your hips, or using your hips as a hinge like on a door. While hip hinging, focus on pushing your butt backwards. Most likely, you will not be able to go nearly as far on the hip hinge as you were on the first try. This is because you eliminate the possibility of spinal flexion thus decreasing your total range of motion.

No matter your range of flexibility in your hamstrings, continue to work at its flexibility to maintain and ensure minimal risk of back problems as a result of poor hamstring flexibility.

REFERENCES:

health.rush.edu

http://www.k-state.edu/safety/training/Safe%20Lifting/Safe%20Lifting%20is%20not%20an%20accident-PowerPoint_files/frame.htm

http://www.precisionnutrition.com/all-about-spinal-health

Filed Under: Injury Prevention Tagged With: , , , , , , , , , , , , ,

Small Changes, Big Results: Healthy Living

May 1, 2012 By 1 Comment

By, Sean Light CSCS

SLStrength.com

As your age increases, it is a common belief that your health naturally declines but it doesn’t have to be that way. In reality, as most people grow older, they become more sedentary in their lifestyle and pair that with poor nutritional habits and that’s what causes a decline in your health. Science has shed light on the vast benefits of diet and exercise on your body, and as you age the adoption of a healthy lifestyle becomes increasingly critical.

Dr. Len Kravitz (not the singer) of the University of New Mexico has associated poor levels of physical activity in senior citizens with increases in fatigue, poor mental health, depression, anxiety, disease, and low self-esteem. Kravitz also notes that those who are active have developed greater resistance to certain cancers, heart disease, type II diabetes, osteoporosis and high cholesterol.

Including exercise, even just three or four times a week, can have a significant impact on your strength and overall health. It is possible to see a great leap in strength in the first few weeks of exercise. This is because much of your strength can be attributed to your brain. In order to use your muscles, your body must recruit motor units, which are a collection of motor neurons and muscle fibers that provide force for all muscle movement. If you are consistently lifting heavy loads, the stressed muscles will recruit more motor units from the brain in order to increase this force production. However if you don’t continue to exercise, you will have to start this process all over again.

In addition to these rewards, the risk of injuries and dependency on long term health care decreases while including exercise in your daily routine.

Of course with the inclusion of a fitness program into your life, the risk of injury becomes prevalent. This is why it is very important to include a light 10-15 minute warm-up period as well as a 10-15 minute cool down period after your workout.

With age, comes a greater risk of injury in several areas. Two of the most critical bodily issues that demand attention in seniors are the greater risk of dehydration and the difficulty to adapt to temperature changes. Therefore staying hydrated by drinking plenty of fluids before, during and after exercise, as well as keeping your body at a comfortable temperature through climate control or layers of clothing is imperative.

Now that you know some facts about the benefits of exercise, let’s discuss what kind of exercise to do. Obviously mature adults have no need to get in the weight room and workout like a Navy SEAL. You don’t have to do 300 pushups or bench press 500 pounds. Simple stretching, calisthenics, and resistance training is enough to have a strong impact on your overall well-being. Products such as resistance bands are cheap but effective ways to do simple strength training. These bands also provide a variety of resistance levels which cater to all fitness levels. Also, exercises like neck rolls, shoulder shrugs, arm circles, waist bends, ankle circles and other simple movements are all great ways stay active.

Most importantly is your cardiovascular health. Cardio exercise provides a whole body workout and has a wide array of benefits. As you age, typical cardiovascular exercise such as running becomes more of a risk on your joints. Walking is a great way to get your cardio in. Take a walk each day and the benefits will be clear. According to Caitlin Johnson, writer for CBS News, walking can protect your heart, burn calories, and improve your mental health.

Along with exercise, your diet is just as important. In today’s world of processed foods, we must watch what we put into our bodies. Food companies are tricking consumers with ingredients such as “High Fructose Corn Syrup” and “Partially Hydrogenated Oils.” Both ingredients are found in tons of products, including many so called “healthy” foods. “High Fructose Corn Syrup” tricks the brain into thinking the stomach isn’t as full as it is, and “Partially Hydrogenated Oil”, another word for trans fat, is a man made product that is difficult to digest and goes straight to the heart.

With food companies adding dangerous ingredients in their processed foods, the more natural and organic foods you eat, the better off you will be. With a healthy combination of protein, fat, and carbohydrates, you can develop your own personalized diet without the strict rules found in other popular regimens. You can even enhance your diet by including tricks such as increase your fiber intake which will keep you fuller, longer.

Once you have developed a good diet and exercise program, the next step is sticking to it. How can you stay motivated when you’re not training for the Olympics or about to go into NFL Training Camp? Well you can workout for yourself, for your life. Research has proven that mature adults who are active have an increased life expectancy than those who are not.

Secondly make your own workout. Choose the exercises that you like best and track your progress. If you keep a record of your results, you can see the improvements that you are making and these gains can keep you coming back for more.

Lastly working out can make you feel good. Literally. Exercise releases a chemical in your body called endorphins, which, when released, send your body into a low level state of euphoria or a natural high.

If you can focus and stick to your diet and exercise goals, your health will improve, and more importantly your mental health will improve.

REFERENCES:

Kravitz, Dr. Len. “The Age Antidote.” http://www.unm.edu/~lkravitz/Article%20folder/age.html

Michigan’s Governor’s Council. “Importance Of Physical Activity for the Elderly.”http://www.mdch.state.mi.us/pha/vipf/eldText.htm#Basis

http://www.freemd.com/elderly-health/prevention-exercise-fitness-program.htm

Johnson, Caitlin A. “The Power of Walking.” 2007.http://www.cbsnews.com/stories/2007/01/21/sunday/main2381279.shtml

National Strength and Conditioning Association. “Essentials of Strength Training and Conditioning.” 2000.

mi9.com

Filed Under: Workouts Tagged With: , , , , , , ,
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