Movement You Should Master
Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer. Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body. An exercise that I have found to be very helpful in restoring the capacity to get up and down off the floor is the Step Up.
The ability to go up and down steps will almost always be needed. Losing this ability is a sure sign that one’s quality of life and independence are quickly fading. Step Ups can be done in a variety of different directions and loaded a number of ways making them easily progressed or regressed based on goals and fitness level. Step Ups improve balance and strength in the glutes, quads, and hamstrings. Depending how you load, they can also challenge the core and shoulders. The average step in the United States is 7 inches tall. Strive to work up to a 14 inch box so that no flight of stairs will ever intimidate you.
Here Coach Katie demonstrates two different versions we like to use and the benefits of each along with some progressions. Watch the video and give it a try: https://youtu.be/iGXtKyGlKMg.
1) Anterior Step up (Progression: Anterior Step Up with Racked Kettlebell hold)
2) Lateral Step Up (Progression: Lateral Step Up with one side loaded)
-Jeff Tirrell, CSCS, Pn1
Keep your shoulders and spine happy and strong by following Mike O’Hara’s advice in “Pushing Up Performance”. Video explanation and performance of pushups and their variations included. Jeff Tirrell discusses the proper performance of pull ups in his article. “Movement You Should Master”. Is your mobility limited? Try massage sticks or foam rollers with the information provided in “Pain, Pressure, and Pliability”.
Train your hip adductors and bulletproof your legs by following the advice in Mike O’Hara’s article Adductors Galore. Video demonstration and explanation included. Mobilize your upper body by foam rolling. In Foam Roll T W I, Mike explains the importance of adding foam rolling to your exercise program.
The September 2016 newsletter contains information on preventing ankle sprains. Mike O’Hara, PT demonstrates exercises to prevent ankle inversion. Meet Fenton Fitness member Gay Adams and read her story on staying strong during a difficult time, and learn about the suitcase carry–a better alternative to weighted sidebends.
If Frankenstein Had Glutes, He Could Have Run Away
Get Fit With Monster Walks
Most of the exercises performed in the gym emphasize the sagittal (front/back) plane of motion. Squat, lunge, elliptical, and treadmill are all sagittal plane activities. In athletics and life, we must be able to move efficiently in all planes of motion. Our gluteal muscles are the primary producers of lateral and rotational movement in the lower extremities. Strong and responsive gluteals keep your knees and lower back safe from injury during athletic activities. A simple exercise to improve gluteal function and move better in the often-neglected frontal plane is a band monster walk.
You will need a mini resistance band or a lateral resistor. Place a mini band loop around your ankles. Assume an athletic stance with the feet straight ahead, knees bent, and hips flexed. The band should be held taught throughout the exercise. Try to keep the hips and shoulders level throughout the exercise. Your torso and pelvis should not wobble side to side. Move the right foot 12 to 18 inches to the right, and after planting the right foot, follow with the left. Remember to keep some tension on the band. When you have completed the prescribed number of repetitions, rest and then lateral step back to the left.
As you get better at this exercise, try performing the drill moving forward and backward. The backward monster walk is an excellent gluteal activation exercise for runners. Try performing one or two sets of eight to ten repetitions.
Michael S. O’Hara, P.T., OCS, CSCS