Paylofs- Increase Core and Shoulder Stability

     Paylofs are becoming my new favorite exercise with my patients.  Not only do they work on dynamic shoulder stability, but add a static squat or lunge position and you can focus on lower extremity and core stabilization at the same time. To perform, put a band around a stable base like a rack or pole (base). A cable column with a handle can be used as an alternative to a band. Grab the band and step away from the base until desired tension is acheived.  Get into a 1/2 kneel, lunge or squat psotion.  We have our patients perform this exercise with the arms moving forward and backward from the body for 30 seconds and then add a static hold (arms outstretched) for the next 30 seconds.  You can change the angle of arm movement to challenge different angles for the shoulders.  The intensity of the exercise can be changed by the width/resistance of the band, how far away you stand from the base and the time performed.  This is tolerated by a majority of our patient populations.

How to maximize your fat as a fuel source.

Did you know what and when you eat will affect how much fat you burn in an exercise session?    It is important to perform the correct fat burning activities as well as eat the proper foods.  According to new research it may not be as valuable to "carb load" just before an exercise session as once thought.  If weightloss is your goal, then eating low glycemic index (GI) foods before the workout is imperative to keep your insulin levels low and therefore burn more fat during the workout. Some research has suggested to avoid eating at least 3 hours before exercising.  In fact, performing a moderate intensity and duration workout just after an overnight fast is ideal.  Save eating high amounts of carbohydrates and protein after the workout.  Also, avoid high caloric meals later in the day since your fat storage increases as the the day progressess.  Just tweaking a few of these food choices can maximize your workout and control your weight so all that hard work can show through! 

(Always check in with a physician before starting any workout regime.  A nutritionist can indiviualize a program for you)

The chart below gives a few examples of high and low glycemic index foods.  Also, check out  http://www.healthyweightforum.org/eng/calorie-calculator.asp for more information on weightloss and to calculate your BMI.

  

Cheating: The Pressures of Professional Sports

     The following is a link to a story that breaks my heart.  I am ready to watch athletes who follow the rules and win with guts, determination and hard work ALONE.  Nothing is more of a drag than finding out someone who's talent you admire is accentuated by illicit drugs.  It's kind of like buying an amazing piece of sports memorabilia just to find out it was stolen.  Leben (link below) is just one of the many who succomb to the pressures of professional sports.  The sad truth?  There are so many others who bask in the glory and never get caught.

     Who is to blame for this illicit drug use...The owners? The fans? The trainers? The athlete?  I blame them all.  Coaches, trainers and owners of teams need to offer support and professional help to those that seem to choose unwisely.  Often greed and pride make them turn the other cheek.  Every fan wants their team or athlete to win, but unkind words sting and can often burn deep into an athlete's soul.  As for the athletes themselves, life is full of temptations and athletes need to be able to revisit their core values and choose wisely.    There are sports psychologists that can offer techniques to help handle the excessive pressures, as well as, other athletes/ friends at that level that can offer support.  Simply put, paid athletes are a PROFESSIONALS, and that means they must be held to a higher standard than others.  Illicit drugs are a form of cheating, and even though hard work and sweat is still involved in the process of performing at a top level, no one wants to root for the ath;lete that doesn't play by the rules.

     So often I see patients in my clinics get hooked on their meds because it offers them an escape from the pressures of their lives.  It is my job to make them feel good throughout their day without the use of these drugs.  Sometimes, it is as simple as creating a fun rehabilitation atmosphere and other times I need to be brutally honest.  Either way, getting them strong physically and mentally is my job.  I can only imagine the pressures a professional athlete faces on a daily basis, but realize that these drugs no matter what the intent devalues your legacy.  I am ready to watch the real Guts and Glory of the athletic world and cheer them on...are you?

http://www.tsn.ca/mma/story/?id=381515

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Chocolate Milk- The Next Best Recovery Drink?

Recent research suggests milk, especially chocolate milk, is as effective if not better than carbohydrate electrolyte recovery drinks (eg gatorade, powerade, vitimin water) for a post exercise drink.   Chocolate milk has been shown to decrease time to exhaustion in subsequent exercise bouts and rehydrates better than the above sports drinks.   While the carbohydrate electrolyte recovery drinks do an excellent job of replenishing the body with vitimins and minerals lost from sweating, they do not have the whey protein required for fast muscle rebuilding.  Studies have shown carbohydrate plus protein decreases the amount of perceived soreness after exercise than carbohydrate alone.  Chocolate milk is also loaded with calcium and there may be some antioxidant properties from the chocolate that may be beneficial to recovery.

How much carbohydrate (milk or recovery drink) do I need after exercise?

Consume 1.2g carbohydrate/kg body weight immediately after exercise or as small meals for 4-6 hours afterward.

1kg= 2.2lbs

Have multiple training/ sporting events in one day?

When large amounts can be consumed due to multiple training sessions or games in one day, consume .8g/kg carbohydrate with .4g/kg amino acid or proteins every hour throughout the day.

Turkish Get-Up

 Turkish Get Up

I love the Turkish Get Up because it is great for total core stability.  I often assign this exercise to shoulder patients due to the control required for overhead stability of the arm.    The Turkish Get Up also requires lower extremity flexibility, trunk stability and lower extremity power.  It is a completely functional exercise and applies to the average client, as well as the sports professional.  It requires very little space and equipment.  Try it, you won't be disappointed.

The clinic in this photo is Breakthrough Physical Therapy in Irvine CA.  Find us at www.breakthroughphysicaltherapy.com

The Plank-Easy Core Test

The Plank- Easy field test for Core Stability

Why is the plank such a great field test?  There is no equipment required and it can be assessed in as little as a few seconds.  In my clinic, www.breakthroughphysicaltherapy.com,  it is one of the first core strengthening exercises we hand out.(Second to teaching the patient how to contract their abdominals properly.)  Why is it necessary?

One of my favorite things about this test is the ease and speed in which it can be performed.  There is no equipment required other than a timer and hardly any space needed due to the static (non-moving) position. 

The first thing I look at is simply can the patient or client get into the prone (stomach down) position and hold a straight line?  If they can't control the position off of their toes (with either elbow or hands on floor) one can assume great weakness and lack of muscular support is the cause.  This would force us to decrease the difficulty of the activity and move them to either their knees or on their back to begin core strengthening until increased strength and proper position tolerance is achieved. 

The second thing I look for once the patient/client can control the position off of their toes, is their rear and scapular (shuolder blade) position.  Are their shoulder blades winging and sticking out?  Is their rear end up high in the air?  A straight line from their head to their toes is desired.  Gentle adjustments and cues should be given to teach their body the desired position or goal.  Until desirable strength is achieved, the "goal" position of a straight line may not be attained, but should always encouraged.

Someone with great static core control should be able to hold this positon easily for one minute.  Many of the people I observe in the clinic and the gym cannot even perform this position successfully for 5 seconds.  Without this control, imagine what happens when their body is required to maintain good core control in a dynamic (moving) situation?   Static stability should always be assessed before dynamic stability is required in a high level activity such as squatting, jumping, running, etc.

Single Arm Overhead Plank- Jennifer Manning performing an Advanced Core Strengthening Position

The Green Goblin- Core Exercise

      As stated in the 1st blog entry, the core is a pillar on which the limbs pivot.  Below are two pictures demonstrating what we at Breakthrough Physical Therapy like to call the Green Goblin.   It is basically a single arm plank, reaching with rotation.  The goal is to keep the body as straight as possible while pivoting around the shoulder.  In the below photos, this is being used to strengthen a baseball players' pitching arm to counteract the distraction forces during deceleration and avoid "dead arm" syndrome.  Caution, lower level stability exercises should be screened 1st.
www.breakthroughphysicaltherapy.com

Absolutely Hard Core- First Entry

      This blog was designed with the average American to the world class athlete in mind.  The CORE is our body's pillar or base.  From this region the limbs pivot, move and generate force.  It is essential to maintain strength and stability for the simple things, such as picking up a sock, to the most advanced movements seen in professional sports and acrobatic shows.  Over the years, my interest in the CORE has grown due the enormous amount of weakness I have seen in ALL of my patients.   That's right...this includes the average Joe to the extreme athlete.  Strength, flexibility and stability in this area is not only imperative for performance, but injury prevention as well. 

      While my catch phrase of "Who makes you Hard?" may be a little suggestive, it is simply meant to stimulate the thought of who or what motivates you in training?   Is it your trainer, a sport, keeping up with your kids or simply just to look good?  I hope my future posts will motivate you to take the information and apply it to whatever facet in your life it is applicable.  Just remember "Train Hard or go Home"!

It's time to get Absolutely Hard Core!  www.absolutelyhardcore.com