Sit and squeeze exercise

For this week, here is a fun exercise to try:

 

Sit and Squeeze

Place your back against a wall with hips & shoulders squared. Slide down until knees are at 90 degrees, knees over ankles and weight in heels. Squeeze a medicine ball or towel just above your knees and hold for 15 or more seconds. Repeat 2-3 times.

 

Latissimus Stretches

This week, I decided to share a stretch series written by a physical therapist for back and shoulder tightness.  He talks about athletes, but I had a client just this morning that has tightness in her shoulders, and limited mobility, and I think it's partially from her lats.  In my classes I will use both of these stretches, but on the floor.  Here, Brian uses a stability ball for range and extension.

 

 

It is common to assess clients with latissimus tightness. This is often manifested as limited shoulder flexion mobility. This diminished range of motion can be particularly detrimental for overhead athletes and when training the Olympic lifts. The following stretches are simple ones and effective for reducing tightness.

Execution:
Begin in kneeling and position the hands/forearms in a prayer position on top of the BOSU Ballast Ball. Next slowly allow the head and trunk to lower down (meanwhile the BOSU Ballast Ball will also slowly roll forward) easing into a sustained stretch. Hold for 20-30 seconds and repeat twice. You may also opt for a more active isolated approach by moving toward end range and actively contracting the anterior deltoids 2-3 seconds to flex the shoulders at end range. Release and return to the start position and repeat 10 times.

Single arm progression: Place the palm of the hand on top of the BOSU Ballast Ball allowing it to flex as the head and trunk flex. Additionally, move the arm and trunk in a diagonal motion (rotation) to introduce a more isolate stretch on that side. Again, you may opt for a sustained stretch or perform 10 repetitions holding for 2-3 seconds at the end range of motion and cycling through the entire motion each time.

Application:
This stretch is useful for maximizing shoulder flexion and mobility. It may be necessary to use soft tissue mobilization prior to the stretch if trigger points are present. I use it in rehab and in shoulder mobility programs for my athletes. Maximizing shoulder mobility (flexion) will help reduce excessive extension and/or rotation in the spine that appears as compensatory motion in order to complete overhead activities such as snatches, overhead squats, throwing and serving motions.

I prefer the BOSU Ballast Ball because it offers adequate stability with its design yet natural movement that the client can use to carefully control motion and attain an ideal stretch. Small graded progressions can be made easily based with the ability to roll and adjust the position of the BOSU Ballast Ball during the movement.

Precautions:
Use caution with clients experiencing rotator cuff pathology, tendonitis, arhtritis, labral pathology, or shoulder instability. Forcing the shoulder into end range elevation can cause shoulder impingement. Any pain felt in the shoulder as opposed to a stretch along the latissimus would be an indication to stop the exercise and refer the client for further evaluation by a medical professional.


Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training. For more cutting edge training information, subscribe to his monthly Training & Sports Medicine Update at www.BrianSchiff.com.

Parking lot safety, self defense tips!

I'm currently beginning to teach Women's Self Defense classes, and so have done a great deal of research lately regarding general safety.  If you think about self defense as beginning with your planning, then you have a much more holistic approach to your personal safety plan.

1.  Pull your shoulders back, walk upright, scan the area.
2.  Always peek in the back seat before getting into your car.
3.  As you approach your car, take a quick look under your car.
4.  Don't park behind a large van.  Find another spot.
5.  If you return to your car and there is a van parked next to your driver's side, go around and get in on the passenger side.  It's easy for someone to grab you from one of those sliding doors.
6.  If your instincts are telling you something is wrong, listen to them.  Go back inside, and ask for an escort.
7.  Never, never go with someone to a secondary location.  This will never end well.
8.  If someone forces you into your car and tells you to drive, run your car hard into a building or something solid.  Your airbag will save you, and you will attract attention and help!
9.  Do not act distracted in a parking lot.  No cell phones, no earbuds, and make sure you have your keys out and ready, and your bags organized before you leave the mall/store/work.
10.  Planning ahead will stack the deck in your favor, so plan ahead!

Gluten Free Pumpkin Bread!

Gluten-Free Pumpkin Bread

Just be sure it bakes long enough- I'm guessing, about 50 to 55 minutes up to an hour at 350ºF. This is a large loaf. I adapted this recipe from one I found online, and just made a couple of improvements for healthiness, without removing so much of the good stuff that I removed the YUM factor!

Ingredients:

Mix the following--I use a stand mixer, and just keep it rolling while adding each ingredient, but you can also mix dry and wet, and then combine.
1/2 cup packed organic light brown sugar

2 TBSP stevia
4 tablespoons pure maple syrup
1/4 cup light olive oil
2 large eggs, beaten, or 1 tablespoon Ener-G Egg Replacer whisked with 1/4 cup warm water (for those who can't have eggs)
1 tablespoon bourbon vanilla extract
1 cup pumpkin puree (canned pumpkin is fine, but I baked a great "pie pumpkin" from the farmer's market)
1/4 teaspoon light tasting apple cider vinegar or lemon juice
1/2 cup GF buckwheat flour
1 cup coconut flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon sea salt
1 teaspoon xanthan gum
1 teaspoon ground cinnamon or gluten-free Pumpkin Pie Spice blend
1/2 teaspoon nutmeg

As needed for liquid as it mixes:

Pure apricot or peach juice

Instructions:


As it begins to mix the ingredients, use a soft silicone spatula to scrape down the sides. After a minute or two of mixing check the consistency. If the batter is at all like my batter, it will be a bit thick and stiff. Add a tablespoon at a time of your favorite unsweetened pure apricot or peach juice until the batter becomes slightly thinner than muffin batter but thicker than cake batter. Not too thin, but not too thick. You'll know it when you see it. When you are happy with the consistency, close the lid and let the paddle beat the batter.

When the top is domed and the loaf is firm to the touch, and a wooden pick inserted into the center emerges clean, this is a good sign it's done. Using a pot holder, remove the bread pan from the oven and cool it on a wire rack for five minutes or so, until it's a tad cooler to handle.

Using a clean tea towel and a pot holder, grasp the pan and carefully tip it upside down to release the pumpkin bread onto the wire rack; set the loaf upright on the rack and continue to cool.

Although you'll be tempted to slice and eat it warm, wait if you can. This moist bread only gets better as it cools. In fact, I did an experiment.

Half the bread- we ate that day. It was tender and moist. The other half we wrapped in foil, bagged and froze. Although the fresh loaf was tasty, I thought the frozen and thawed half tasted even better, and had an improved (less fall-apart) texture.

Makes one generous loaf.

So, today, I brought some muffins from this recipe, with the addition of chocolate chips on top, and I'm awaiting the staff thoughts on it...

Increased Appetite?

Fall!

It has begun: the fall season, and with it, the natural fattening up process that mother nature intended to be protective for us, as winter sets in and supplies diminish. But, as luck would have it (and we ARE lucky), supplies are pretty consistent, thanks to trucking and airplanes bringing fresh food our way from warmer climes.

Still, have you found yourself craving sweets? What about warm, hearty foods and lots of fresh bread? Watch out: you may be adding as many as 500 calories without even realizing it, and the increased bread consumption can trigger an additional increase in appetite (Dr. William Davis, Wheat Belly). This is the time to reevaluate what you are eating, and explore new and exciting spices, warm stews, and soups that will satisfy your seasonal craving for more without adding an extra inch to pinch.

I have also noticed the typical loss of energy that goes right along with less daylight, and less sunlight. Make sure you are getting some bright light going early in the morning to get your day going, and exercise, which helps to elevate those feel good endorphins! So, with those items in mind, here is a great recipe to try to keep your tummy full, without filling up your jeans!

http://ohsheglows.com/2010/10/13/blanket-stew/

And then, let's add an exercise of the week, for good measure:

Think of this as a back extension for lower back, as well as obliques. You are face down, with your hips and abs on the ball. Lift the chest up, and slowly rotate to one side, and return to the starting position. Then repeat on the other side. Work up to 2 sets of 12 per side.

This week's exercise

10. Dynamic prone plank

Functionality: This dynamic exercise tones, lengthens and strengthens just about every muscle in your body. It is very challenging, and if you have back problems, please ask me for assistance before trying it on your own.  The extension (as shown below) can be very good for your spine, but you may have to modify, depending on your personal issues.

Exercise: Get on your hands and toes, facing the floor, keeping your head, back and legs in a straight line and your arms straight underneath your shoulders. Lift your rear to the ceiling, pulling your belly button into your spine, forming a pike or downward dog (yoga) position, lengthening your arms and legs. Return to plank position and bend your elbows against your sides, lowering your torso and legs to the floor. Keeping your lower body flat on the floor, use your arms to push your chest and head up towards the ceiling (similar to the cobra in yoga), stretching out the front of your body. Lower down and push your body back into plank position. Repeat 5 to 10 times. As you get stronger, increase the number of repetitions.

Progression:
Additionally, you can make this into a diving pushup, by diving down from the down dog position into the up dog position, and then return the way you came, reversing your dive.

Weakness is not a reason, it's an excuse.

Exercise of the week...

Exercise of the week:



Seated twist, with medicine ball



Functionality:

A strong core equals increased performance, balance, coordination, and decreased risk of back inuries. This exercise improves the strength and coordination of all of your core muscles — and will tone and tighten your waist.



Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left. You can increase range of motion (ROM) if you are comfortable and pain free, by rotating and touching the ball to the floor. Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your core braced and pulled in tight.