Repetitive swinging in one direction in tennis, golf, softball or baseball can lead to muscle hypertrophy and overuse and severe muscle imbalance over time. This handout shows how implimenting warm up swings in the opposite direction can help to create more balance across the hips, spine, and core and offset the negative effects of swinging in one direction.
Articles
A New Paradigm in Strength Training and Functional Rehabilitation
The following is based heavily on the views of Gray Cook, Michael Boyle, Shirley Sahrmann and others. Gray Cook and Mike Boyle have certainly been instrumental in educating strength coaches and physical therapist on the need to approach not only physical therapy and rehabilitation, but also strength training using this Join by Joint approach. Gray has said that in the past, we in the field of physical medicine and rehabilitation leave a ton of things on the table when it comes to issues we are not addressing in rehabilitation. This basically stems from the fact that almost all orthopedic sports medicine from conservative to surgical intervention, is based on an acute trauma based model. From sprains/ and strains to fractures, dislocations, muscle and ligament tears, most of our treatment approaches are geared towards these traumas. From RICE and inflammatory medications, muscle relaxors to pain management to surgical correction, all things we excel at from a trauma based view. If we tear a ligament or rupture a muscle, surgery can repair or replace the damaged tissue. Moderate arthritic knees can be debrided and surgeons can do microfracture(punching tiny holes into the bone to create bleeding in an attempt to stimulate new cartilage growth). A traumatic shoulder dislocation can result in a Bankhart tear that can be surgically repaired. Even severe arthritis can be corrected with total joint replacement.
Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?
Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.
According to an article by Darin L. Steen and Dr. Mercola, The four most common mistakes people make are:
1. Using the least effective type of exercise: regular cardio
2. Too much cardio and not enough resistance training
3. Doing too many sets per exercise
4. Lifting a weight too fast
In this article, Darin and Dr. Mercola debunk common myths and provide solutions to these common mistakes. They discuss the “Peak 8 Anaerobic exercises to help maximize HGH production.
Studies have shown that creating energy deficit by caloric restriction AND exercise to burn calories can lead to better lipid(fat) metabolism. Diets that restrict carbohydrate intake combined with exercise can cause an increase in insulin sensitivity.
Another interesting fact this article discusses is that studies have shown that neural cells can divide into new neural stem cells. A protein called Bone Morphogenic Protein(BMP) has been shown to shut down the ability of neural cells to divide into new stem cells. Studies have shown that regular exercise decreases your body’s production of BMP. Yet another strong argument for the many benefits of exercise.
In the article on Peak 8 exercises, Dr. Mercola discusses how the intense interval training can cause a spike in your body’s natural production of (HGH) human growth hormone. He goes on to discuss how ingesting carbohydrate within 2 hours of doing the “Peak 8” can lead to the body’s production and release of Somatostatin. Somatostatin is inhibitory to HGH, thereby negating the effects of the “Peak 8”.
It is important to remember that traditional sports nutrition for post workout recovery is recommended at a ratio of 4:1 carbs to protein. That means consuming 80-100 g of carb to 20-25 g of protein as a post workout recovery meal. NOTE: when doing “peak 8” to increase HGH, it is recommended to avoid carbs for 2 hours post workout.
This is a log that lists all functional corrective exercises by category. Exercises are broken down into body regions that they are designed for. Each section is divided into Soft Tissue/Foam Roller, Movement Prep/Stretching, Mobility/Activation, Strength/Power. This log will allow you to track your list of exercises and keep them organized by regions to make it easier to use as a reference during your rehab or functional training. These categories are in keeping with our Joint by Joint approach to rehab in restoring proper movement and optimizing performance while preventing injury.
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