Recent research (e.g., Willardson, 2007) highlights the numerous benefits of core stability training for a variety of outcomes. A strong core region takes pressure off the lumbar spine and can prevent injury to the lower back. Core stability training is becoming increasingly popular in sports conditioning programs as well, as it can improve the transfer of force between the upper and lower body. Core stability can also promote better balance,…
Running requires endurance and flexibility, but strength also plays a significant role in running performance — especially for women. Because women carry the majority of their weight in their hips and lower body, strength in these areas can enhance their running stride and efficiency, while minimizing fatigue and injury.
You can improve both muscular strength and endurance in the gym through resistance training. To improve endurance, however, you first need…
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The rise in “functional” exercises in recent years, or that which emphasizes exercises that transfer to real-life movements, has produced a nation of fitter, more athletic women. The days of women going to the gym, lightly working out on a cardio machine, and performing a few resistance training exercises on machines are becoming a thing of the past. Instead, more and more women are performing high-intensity circuit training, and even…
In his book, “The Essence of Bodyweight Training,” Certified Strength and Conditioning Specialist Juan Carlos Santana regales of the time he and his fellow coaches designed and implemented one of the most successful conditioning programs ever for a large high school in Florida. Several of the athletic teams at this high school went on to win championships that year, and Santana was lauded for his fitness contributions. There was just…
Believe it or not, core exercises are not really all that useful for helping you lose belly fat. Core exercises are done to make your body stronger, more athletic, and more durable as a whole. Part of this includes helping with your spinal posture.
What are core muscles and how does it relate to posture?
When I’m talking about core muscles, I’m talking about the entire strip of muscles (front…
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Quick Tip to Better Your Posture
Counter all the forward slumping over your desk/keyboard and stand with your back against a wall. Start with your heels touching the wall. Try to notice what parts of your body are in alignment. Do your calves also touch the wall? Does your butt touch? Where does your back hit the wall? Is it just your shoulderblades touching? How much space is between the…
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If you are planning to get a new car or are thinking about going for a long drive, take a look at how to make sure your car fits you or the driver. Prolonged exposure to driving cars has been identified as a risk factor for low back pain and other musculoskeletal disorders. People who drive cars as part of their job, are at particular risk. Some of the research…
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In Low Back Pain Part 1: Origins, we discussed possible anatomic sources for low back pain (LBP) and other conditions that can cause LBP. It is important to see a physician for a diagnosis and a good physical therapist or chiropractor to address your particular movement impairments and functional limitations. Depending on the specific anatomical diagnosis, rehabilitation of LBP will vary. However, in this article, we will focus on five things…
Just because you are asleep does not mean your body is not suffering from poor ergonomics. During the day we all try to be conscious of how we sit or pick things up, but what if you could make sure that your body was properly resting all night long? Millions of Americans suffer from sleep deprivation with work productivity taking a hit from yawning employees that can’t stay alert, make…
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Gathering the Motivation to Exercise
Ever think that you don’t have time for exercise when you get home? Putting in an hour at the gym after putting in a 10 hour day at the office just doesn’t seem possible anymore, and the laundry and dishes you left in the kitchen sink are still sitting there. Before you get discouraged, let’s problem solve and find a way to work in these…
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Shoulder Impingement Syndrome is a term used to describe pain and inflammation in the front and outside of the shoulder, which is a result of repetitive micro-traumas to the rotator cuff (supraspinatus tendon), biceps tendon, or subacromial bursa. All of these structures are considered to be “soft” tissue. In an efficient shoulder, when the arm is lifted overhead, the head of the humerus moves lower within the joint, providing more space…
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Have you ever had a sore or stiff neck and shoulders after a long day of work, but were just sitting at your desk all day?
Long sustained postures are stressful on the body and do not allow the muscles that hold your body upright a chance to rest, even in a sitting position. Many work-related injuries every year come from poor posture, long hours, and few breaks.
Muscles of…
