Postural Awareness: Muscle Activation, Improving Posture and Reducing Pain

The following exercise program focuses on muscle activation as a means to enhance postural position and awareness as well as reducing pain (neck and lower back). Specifically the session is comprised of a circuit of exercises designed to re-program muscular activation, promote ideal form and includes higher repetition and time counts which place a larger amount of stress (fatigue) on the targeted muscles. This prolonged activation causes enhanced muscular recruitment, streamlining sporting activity and eliminating asymmetries or compensatory movement issues. Throughout the program an emphasis has been placed on:

• Depressing and retracting the scapula, stabilising the shoulder joint and reducing the stress placed upon the upper trapezius.
• Thoracic extension aiding in alignment of the spine (further information click here).
• Gluteal activation to support movement of the spine and hips (gluteals/hips are the 'powerhouse' of the body as they aid in transferal of momentum from the lower extremities towards the upper).
• 'Core' activation which supports the spine and aids in maintaining an ideal alignment throughout activity.

If you have any questions regarding these exercises, please let us know.

Mitch

Postural Awareness: Thoracic Mobility (Part 2)

The following video contains more detail into thoracic mobility and flexibility of the shoulder and surrounding muscles and joints utilising a circuit of foam rolling, tennis balls and other general gym equipment (the picture link itself is also a great thoracic extension exercise).

I utilise these techniques (foam roller, swiss ball and tennis ball exercises) both personally and professionally with my clients. These exercises essentially promote mobility, flexibility and improved awarenesss resulting in efficient performance of trunk specific exercises, whilst also enhancing recovery and decreasing tension.

Tip: Tape two tennis balls together to work either side of your spine, or tie them off in a sock/stocking.

Mitch

Postural Awareness: Thoracic Mobility (Part 1)

Thoracic mobility is of major importance throughout sporting activity, more specifically any exercises or activities exhibiting overhead movements (pressing, pulling, shoulder rotation e.g. tennis serve or bowling in cricket) or where spinal position (neutral spine) is of importance in limiting injury risk (squatting, dead lifts, power cleans etc.).

Thoracic mobility is a common problem for athletes of differing sporting environments, the severity of which depends upon numerous factors, including: genetic characteristics, maturation, typical movement patterns required within a sporting discipline, the repetition of these movements, athlete knowledge and their training techniques designed to counterbalance any movement or postural discrepancies. A majority of thoracic problems stem from tightened anterior muscles in comparison to posterior, causing a forward/rounded fixation of the shoulders.

There are a number of exercises specific in returning or enhancing thoracic mobility. The video below showcases some examples which will improve overall thoracic mobility, in turn potentially enhancing more complex movements and minimising any associated injury risk.

Mitch

Medicine Ball Power Exercise Variaitons

The following medicine ball exercises replicate movements in numerous sporting events that require powerful, explosive movements such as mixed martial arts (defending on ground, driving legs/pushing and pulling opponent), rugby league (tackling, defending), golf and tennis (swinging club or racket) and netball (passing and positioning). The main focus of these videos is the continuation of momentum (note 'ripple effect' of the body shown throughout the exercises) in order to achieve a set movement goal. There are countless options in terms of alternatives, let us know of further exercises you come up with for your sport.

Alternatives include: Squat throws, squat rotational throws, squat backwards overhead throw, lunge push pass, lunge rotational pass against wall/partner. Any balance, catch, unilateral and bilateral variation exercises of the upper and or lower body are available to you - the range of exercises is only limited by your imagination!

Mitch

Functional Training Tools: The Surge Part I

I have recently attained an exciting new piece of exercise equipment, the 'Surge.' This is a hollow plastic tube, similar to that of a Vipr. What makes this product stand out when compared to the competition is the fact that it is designed to be filled with water. This allows for an active resistance, one that constantly changes, providing an enhanced stimulus for the user. The inconsistency of hyrdo-resistance further provides differing levels of difficulty depending upon how much water is within the Surge and the intensity at which the user is moving.

Another great characteristic of this product is the sound elicited when moving, this provides feedback to the user and allows for correction throughout exercise. Slow, silent and controlled movements typically represent prehabilitation and rehabilitation exercises, whilst loud, crashing movements are utilised for strength and power development.

Any sporting movement can be replicated with the Surge, ranging from complex movements such as power cleans (surfing, rugby union etc.) and rotational movements (club or racquet sports) to simpler resistance movements such as deadlifts, squats, bent over rows and bench press.

Casey Stutzman has a breif description and demonstration of the surge here. You can look forward to more videos detailing the Surge from Innovate in the coming weeks.

Mitch

Barbell Exercises and Variations

Hi all,

This video demonstrates how little equipment is needed in developing sound exercise programming and performing specific movements pertaining to your sport. A lack of equipment also encourages creativity and excitability throughout exercise selection.

These barbell exercises are seen within numerous sporting activities requiring explosively powerful movements as seen in cycling and BMX (pushing and pulling, rotation and stability), rugby league and rugby union (tackling and defending) and tennis (backhand where a large pulling and rotational force is required).

Alternatives include: Standing rotational pulls, high or low rotational movements, dragging loaded bar, dead lifts, squats, lunges, rows, presses, throws, dynamic loading patterns, unilateral and bilateral exercises.

In terms of alternative movements the options are endless, think about the movements required in your sporting environment and let us know of further variations.

Mitch

Dynamical, Free Flowing Movement

Hi everyone,

I found this video containing a few interesting exercises and thought I'd share. What I enjoy about the exercise selection is the creativity shown, breaking the 'norm' or mundane activities you may see in a typical gym program. The exercise selection is holistic in approach, focusing on free flowing dynamical movement with an emphasis placed on power development (e.g. hip drive and rotation to maintain momentum), stability and range of motion (more specifically within the hips and shoulders).

The video, when observed, seems to take inspiration from mixed martial arts, with a lot of ground work, throwing, punching and explosive pushing. This leads to another great aspect of the exercise selection, the applicability to other sporting disciplines due to similarities in movements. I encourage you to see this video for yourself, and try to determine the specific benefits these exercises may elicit in your sporting environment i.e. what are these exercises designed to do? As always any questions regarding specifics, please let me know.

Mitch