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In our May issue, Mike O’Hara discusses the importance of walking.  If you have pain or difficulty with walking, there are things that help.  Mike demonstrates some exercises to get you ready.  Be sure to read Jeff Tirrell’s article on squatting, and read about Afterburn–a new class at Fenton Fitness that uses heart rate monitors while training.

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Progression Know How

Carries, Crawls, and Core

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Carries, Crawls, and Core

Push Up Position Plank: Goal of 1 minute

Plank: Goal of 30 seconds

Side Plank: Goal of 30 seconds/side

Side Plank w/ outside foot elevated: Goal of 30 seconds/side

Side Plank w/ inside leg elevated: Goal of 30 seconds/side

Anterior Baby Crawl: goal of 15 yards with stable torso

Anterior Crawl: Goal of 30 yards with stable torso

Farmers Walk: Goal of 60 yards with body weight

Turkish Get Up (¼): Goal of 8/6kg (men/women) for 10 reps/side

Turkish Get Up (½): Goal of 10/12kg (men/women) for 6 reps/side

Turkish Get Up (full): Goal of 25% body weight for 4 reps/side.

See video demonstration of these exercises here: https://youtu.be/5OkXbOWx4mw

Heat Or Ice For My Shoulder?

Try Standing Upright

In the gym, at the golf course, and during a visit to the hardware store, I am asked my advice on abolishing shoulder pain.  What everyone wants is the magical exercise, miracle ointment, or newest thermal treatment.  What they need–and what they do not want to hear–is that they have to fix their horrible posture.

Sustained poor posture can alter the function of your shoulder complex.  The shoulder girdle has only one, very small, bone to body connection.  The entire system is an interconnected series of muscles and ligaments.  Sustained slouched over postures create a faulty length-tension relationship in these structures that places adverse stress and strain on the four joints of the shoulder and the nerves in the neck and upper back.

OMG I sit lmGm (like my GrandMa).  

Shoulder posture pain problems are happening earlier.  I do not know if it is more tech toys, less physical education in schools, or a change in youth activity levels, but in the physical therapy clinic we are seeing younger people with older people postural shoulder pain.  They sit on the treatment table in extremely slouched over positions and are unable to pull themselves up into a correct position.  Most are unconvinced that how they sit and stand could be the generator of their pain problem.

What exercises can I do?

Stronger muscles will help restore posture.  The shoulder evolved to pull, lift, and carry.  The muscles that keep the shoulder strong and happy are in the back of the shoulder.  They hold the shoulder in a healthy position on the body.  Most of us never perform any pulling or lifting activities other than hoisting our laptop or toting our smart phone.   Making your shoulder girdle muscles stronger will help, but being mindful of your posture during the day is the most important factor.  Physical Therapist and US Soccer Team Trainer Sue Falsone says “You can’t out rep poor posture.”

Start with how you work and live.

Eight hours a day for five days a week equals 2080 hours of computer / desk time a year for the average office worker.  Add in a daily one hour car commute and another two hours of television a day and we push the Monday through Friday slump numbers to 2860 hours a year (120 days).  We have spent millions on state of the art chairs, elevated monitors, slanting keyboards, wrist rests, and lumbar supports.  Office modifications, while well intentioned and generally a good idea, cannot compete with 2860 hours (this number is probably low) of sitting in a year.  In order to fight against the postural stress that creates pain, we need to get up and move.

Recent research on prolonged sitting has demonstrated that the amount of movement we need to stay healthy is greater than we once thought.  To combat the adaptive changes of prolonged sitting, it is suggested you get up and move every twenty minutes.  Set a timer, enlist the help of your coworkers, and work at this every workday for a month.  I believe you will be surprised by the results.

Michael S. O’Hara, PT, OCS, CSCS

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#7—Go Easy On Caffeine And Sleep More.

Caffeine is one of the most widely used drugs in the United States.  We consume it in coffee, tea, pop, energy drinks, and sometimes even in pill form.  We often consume caffeine to help us feel more awake and alert or to elevate our performance.  Often times, this is done in an effort to undo the lethargic effects of inadequate sleep.  Unfortunately, many people are sensitive to caffeine.  These individuals can experience increased heart rate and/or blood pressure which puts extra strain on the cardiovascular system.  All the caffeine in the world will not make up for the poor hormonal profile which results from low levels of sleep and eventually leads to decreased muscle mass and increased fat mass.  In addition, the stimulating effects of caffeine wear off over time and your body requires more and more to create the same effect.  It is far better in your 20’s to establish a sleep and waking routine that allows you to consistently get 7-9 hours of sleep each night.  The well-formed habit will then be easier to maintain as you age and adopt a more complicated schedule with work, kids, a spouse, etc.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Get Strong.

Too many people (women in particular) place high priority on being “toned” and, therefore, funnel training time toward aerobic-based cardio activities like jogging, the elliptical, and group aerobics classes.  Any added resistance comes in the way of foam coated dumbbells, weighing less than most purses, for 2-3 sets of 12-20 reps, training primarily muscle endurance.  There are so many problems with this approach, but I will just touch on the most significant.  First, if your goal is to appear “toned,” the best way to get there is to have more muscle and/or less body fat.  The most efficient way to accomplish this goal long term is to build up your strength, so that you can do more work in less time over the coming years and decades.  The more work you can perform, the more calories you will burn, and the easier it will be to keep body fat off.

Secondly, real strength training (when you lift more weight over time) is one of the best tools for maintaining muscle mass, tendon/ligament strength, and bone density.  There is a narrow window in your life, which tends to peak out in your mid to late 20s, when it is significantly easier to build and maintain bone density and accumulate more muscle mass.  These tissues, by and large, need to last you the remaining 6-8 decades of your life so don’t wait to not have them to start thinking about them.

Finally, strength is one of the best tools we have for maintaining a high quality of life and staying out of a nursing home.  It might not be top priority or sound sexy when you are 21, but it will be largely too late when you are 61.

To hear Tom and Barb Doescher’s advice, see the video here: https://youtu.be/ce_n4ZF6HPg

-Jeff Tirrell, CSCS, Pn1

 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Stay Mobile.

We’ve all heard the cliche “use it or lose it,” and when it comes to mobility, nothing applies more.  The human body is incredibly adaptable, and if you don’t regularly take your joints through their full range of motion, the ill begin to lose it.  Look at any infant or toddler and you will notice how mobile they are (though they lack lots of stability).  We all start off with this range of motion but many of us manage to lose it somewhere along the way.  Notice I said mobility and not flexibility.  Mobility requires that you can control your body through these full ranges of motion.  The best way to maintain mobility is to utilize as large a range of motion as possible when doing things like squats, lunges, push ups, pull ups, etc.  Also, try incorporating different rolls, crawls, and get ups to keep things moving and stabilizing properly.

To view a client performing a Turkish Get Up which is great for mobility, click here: https://youtu.be/bQl8P6YuGMw

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

PDFStanding desks are great for posture and health, but many people have difficulty when they first start using them.  In this issue, Mike O’Hara, PT gives exercises that can help you stand for longer periods of time.  Watch the video for instruction on these exercises.  In his article, “The Biomechanics We All Need To Know, Mike agrees with the advice given by Stuart McGill.  Be sure to read about Fenton Fitness Member Jan Pilar and her success with her program.

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Health and Ergonomic Assist Gift That Get Used

I have some fitness and health promoting ergonomic gift recommendations for the 2016 holiday season.  I have used all of these products and have been happy with the results.  Most can be purchased on line and this allows you to devote more time to a fitness program.  In the tradition of all great holiday shoppers, I like to get one for me and another to give.

Personal Training
Giving a healthy holiday gift is easy at Fenton Fitness and Athletic Center.  Our Christmas gift certificates can be used for any of the training programs at the club.  Team training classes and personal training packages make great gifts.  Numerous studies have shown that individuals who utilize professional guidance are more successful in reaching fitness goals.  No one performs exercises correctly after only one training session.  You need ongoing evaluation and progression on proper exercise performance.  Older and physically limited individuals need the assistance of a trainer more than any other group.  Our team of trainers and physical therapists can help everyone reach their fitness goals.

Jungle Gym XT Suspension Trainer
The creation of user-friendly suspension trainers set off a mini revolution in fitness.  If you go into a fitness center and they do not have multiple suspension trainers readily available, you need to find a new gym.  The Lifeline Jungle Gym XT is an elegantly simple and extremely versatile device that should be a part of every home gym.  Suspension trainer exercises can be scaled to any level of fitness and are a valuable weapon in our fight against age, injury, and occupational stress.  At $90.00, the Jungle Gym XT wins the price war and, in my experience, it has worked well in both commercial and clinical conditions.

Aerocart by Worx
worx-toolsGardening and landscaping activities are responsible for many of the referrals to physical therapy.  The afflicted gardener has tweaked a lower back or strained a knee after hoisting a heavy object or spending too much time slumped over the flowerbeds.  A single ergonomic tool can help remedy both of those problems.  The Aerocart from Worx is a gardener’s Swiss Army Knife.  It functions as a lightweight wheelbarrow, handcart, rock lifter, snow plow, pull wagon, and gardening stool.   The Aerocart costs $140 and you can get a snow plow- my favorite- and the wagon attachments for another $100.  I have used this tool to push snow, haul firewood, rearrange rocks, and move soil.  The fact that the bucket does not hold mega volume prevents a user from overloading his spine.  This device will extend the gardening career of the avid weed puller on your Christmas list.

All Purpose Bands From Perform Better
One of the best strength training devices is a set of the All Purpose Bands.  These bands are sturdy dipped latex products made by Lifeline.  They have two handles on one end and a loop system that makes them easy to anchor in either a closed door or around a stable upright device.  All Purpose Bands can be used in a home gym set up, but my suggestion is that you anchor a set in a door at work and fight off the debilitating stress of all day sitting with some daily rowing, hip hinging, and scapula retraction exercises.  A set of All Purpose Bands costs $25.00, and as your strength improves, you can purchase the next level of resistance in the series (light—purple, pink, orange, yellow, blue, black—strong) from performbetter.com.

Varidesk Conversion Desk
standing-desk-pro-plus-36_main-10a88d7d8eef66cbc9309ff1100d93b41Human physiology was designed to function under the physical demands of standing and walking.  Much of the now rampant obesity, heart disease, diabetes, and metabolic syndrome can be linked to our species’ sudden fall into sustained sitting.  The health statistics on the damaging effects of sustained sitting are distressing.

I can think of no better health-promoting gift for a loved one than a sit to stand conversion desk.  The product I have the most experience with is the Varidesk.  It comes pre-assembled and has functioned flawlessly.  It allows the user to sit for some portion of the day and gradually transition to greater time in the standing position.  The Varidesk comes in a variety of sizes / set ups and costs $375 to $550.

My First Stand Up from Jaswig
The New York Times recently reprinted an article by Jane Brody, “Posture Affects Standing, and Not Just the Physical Kind.”  In the article, Ms. Brody talks about how poor posture creates problems across multiple areas of physical and mental well-being.  The respiratory, digestive, emotional, and neurological systems are all impacted by postural restrictions.  You are even more likely to be a victim of crime if you have a slumped over posture.  So how do you develop better posture?

My suggestion is to start with early intervention in the form of a standing workstation.  The Belgian company Jaswig, has produced a standing desk for children.  As the child grows, this adjustable wood desk travels with him.  In our physical therapy clinics, we are seeing younger people with head, neck, and upper back pain problems related to poor posture.  Mobile phones, laptops, tablets, and all the other “devices” are being used at earlier ages leading to the postural breakdown that usually occurs in later years of life.   The My First Stand Up workstation from Jaswig (cost $379) is the early intervention answer.

PowerBlock Adjustable Dumbbell Set
Dumbbell training is one of the most effective forms of exercise.  The big limitation of dumbbell training is the cost of buying a series of varying dumbbell weights and the space required to store 10 – 15 sets.  The PowerBlock company has solved this problem.  A set of PowerBlocks occupies less than three square feet of your home and, depending on the size you purchase, replaces 10 – 25 pairs of traditional dumbbells.  I have put some heavy use on a set of PowerBlocks that I purchased in 1992.  They have functioned flawlessly and show minimal wear.  A beginner set of PowerBlocks (5-40 pounds) costs from $300 – $330 and you can add expansion sets as you get stronger.  My thirteen-year old self would have loved to get a set of PowerBlocks for Christmas.

Hyper Vest
Most people have busy lives and limited time to devote to fitness.  They want to get stronger, improve mobility, and maintain some degree of conditioning with minimal time commitment.  For those people, I have a suggestion: Buy a Hyper Vest Pro and get to work.

I have used the Hyper Vest Pro for many years and can vouch for its durability.  The comfort and overall function of the Hyper Vest Pro is impressive.  The side lacing system makes the fit superior to other weight vest products.  The individual weights are small and spread evenly over the front and back of the vest.  Ten pounds of small steel plates are standard with the Hyper Vest Pro.  I have found fitness clients do well with vest loads between five and twelve pounds.  At $160, the Hyper Vest Pro is more expensive than other products, but the first rate fit and comfort make it worth the money.  It is a great holiday present for the fitness fanatic on your shopping list.

Roller
gridx_matrix1If you consistently exercise, one of the best things you can do to enhance recovery between sessions is perform foam rolling soft tissue work.  Combining foam roll work with mobility drills is the secret fitness ingredient that makes chronically tight individuals more flexible.  The older you are, the harder you work, and the more frequently you train, the more you will benefit from the foam roll.  I like the roller made by Trigger-Point (tptherapy.com).  They come as a short, 13 inch version for $40.00 or the longer, 26 inch roller for $65.00.

-Michael S. O’Hara, P.T., OCS, CSCS

Getting up and down off the ground is a movement skill we need to maintain.  It is the functional exercise activity that keeps us safe and independent for a lifetime. Developing proficiency in getting up and down off the ground has multiple benefits.  It takes away fear, builds confidence, and increases activity in other areas of life.  Your fitness training should involve activity that makes you better at moving gracefully in and out of the positions necessary to get up and down off the ground.  

Getting up and down off the ground is largely a neural activity.  Nearly everyone has enough strength, range of motion, and balance—you just need some practice.  Physiologically, we know that movement practice makes transmission of neural signals more efficient.  Research on motor learning has taught us that repetition, ascending challenge levels, and coaching produces the best results.  The reach and roll exercise is a good starting point for improving from the ground up movement skills.

Reach and Roll Performance

reach and rollYou need some open space.  Lay on your back.  Bend the right leg up and keep the left leg straight.  Reach the left arm out at 45 degrees in relationship to the body.  Brace the abdominal muscles.  Reach across the body with the right arm and then let the head follow as you rotate over to the left.  Roll the right leg across the body and turn over onto your left side.  Return back to the supine position and then repeat the exercise to the right.  Perform five times on each side.

One direction may be much easier than the other.  Try starting with that side and add in some extra repetitions to the weaker direction.  A common mistake is leading with the head instead of with the reaching arm.  Some coaching can make ground up movement skills much easier to master.  As you get better at the reach and roll, add in a lift up onto the elbow and then hand.

View video demonstration of reach and roll here: https://www.youtube.com/watch?v=n4B8A8rnzsQ

Michael S. O’Hara, PT, OCS, CSCS

HIp_Turn_UnderGetting up and down off the ground is a movement skill we need to maintain. It is the functional exercise activity that keeps us safe and independent for a lifetime. Developing proficiency in getting up and down off the ground has multiple benefits. It takes away fear, builds confidence, and increases activity in other areas of life. Your fitness training should involve activity that makes you better at moving gracefully in and out of the positions necessary to get up and down off the ground.

Getting up and down off the ground is largely a neural activity. Nearly everyone has enough strength, range of motion, and balance—you just need some practice. Physiologically, we know that movement practice makes transmission of neural signals more efficient. Research on motor learning has taught us that repetition, ascending challenge levels, and coaching produces the best results. The hip turn under exercise is a good starting point for improving from the ground up movement skills.

Hip Turn Under Performance
Get down on the ground in an all four stance. Lift the knees up off the ground about six inches. Lift the left foot up off the ground and reach the left leg under the body. As the body turns to the right, lift up the right hand and lower down onto the left hip. Keep the left shoulder blade down the back and the neck long. Move back to the starting position by lifting the body with the right hip and rotating over the left shoulder. Plant the right hand back to the floor and repeat the exercise to the left. Perform five repetitions on each side.
Move slowly through this exercise. One side may feel easier than the other. Spend more time practicing that direction. I have found that a few sets of bridges performed before practicing the hip turn under can awaken sleepy gluteal muscles and make the exercise easier.

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