Posts Tagged ‘escape medford’

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Wanting to fit in is a normal human desire and although it isn’t a bad thing in itself, it can influence you to be less than what you are meant to be. I don’t know how many times in the past, I have let this desire control what I said and did. As a result, I had regret and I may have robbed the other person of a chance to grow and improve. Now, I am not saying to correct everyone of every mistake that you may think that they are making or to do so without getting to know the first, but to do so when the time is appropriate and the need is really there.

There is also the need to hold on to ideas so tightly that no other information whether contradictory or even additional thought that is inline with the person’s current ideology isn’t accepted.

These two mindsets are a great way to get stuck inside of a confined space or inside of a box. You see, thinking inside of a box makes what you can do smaller, whom you can help lessen and makes your own world much tinier than it needs to be.

I am not saying to not have some guiding principles for life or for your training, I am simply saying to let those guidelines continually expand and evolve by learning from your mistakes, tracking each workout to see if what you are doing is working. Also have some sort of assessment to do once a month, that can objectively show you if it is. It can be measurements, inbody testing, movement screens one rep max testings, conditioning circuits that once killed and that you can now beat. Whatever fits your goals and that can help you get to the next level in your training.

Lastly when something new comes along get as much information about it as you can, critically evaluate it and make an informed decision on it even if it means that you must change your view and approach. If you do, you will begin to think outside the box and end up better for it!

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After reading our last post on this subject, you have gained some insight into the why of our rotational program.  If you haven’t read it yet, click here to do so now, because I will be referencing some of those points throughout this post. This week’s post will also be the beginning of a programming to train this movement, especially for mobility and stability work to help improve the technique of human rotation.

As you are aware, the body operates in movement systems and have been imformed of the ones involved specificaly in rotation, commonly refered to as  slings. The one thing that we didn’t cover las time, was that these patterns are connected by a substance called fascia.

This is a web like substance that sits over our muscles and pulls them together throughout the body. So in addition to specific muscles firing to accomplish a task, this fascial pulling also goes on as well. Now this is a great thing and helps our bodies transmit force as well as helping us to stabilize , as we do so and  move in our sports or life.  Yet, it can also limit our performance in the same way that it can help it; in the case of an  individual muscle or muscle in a pattern being underactive.

As a result of the weakness of one muscle, another along the movement chain can become tight and overactive as well as it leading to restrictions in a movement such as rotation in this case.

In light of this fact, it would make sense that individuals with this issue would need to mobilize orrelease their tight muscles in this (or any) pattern and then follow it by strengthening the weak muscles that are causing the problem in the first place.

So the first question that we need to deal with is what needs to be mobilized and what needs to be stabilized and or strengthened?

First of all we cannot say with absolute certainty for every person without anevaluation/assessment like the one that we do here at Escape Medford that could identify the issues that the person may have and then a strategy on how to deal with them.

But this post will endeavor to give you some general ideas to help you improve your rotation and then to pattern it with better technique.

Our first step is to mobilize an area that many people are “locked up” in due to our seated culture. That is our Thoracic spine or mid-back. A lot of the times, we cannot rotate properly and transfer energy the way we should, due to not being able to move through our mid-backs well. As result we usually end up using not so good body parts for this movement pattern. (Elbows as in throwing, lumbar spine, etc.)

Use this drill below to help you begin to utilize your upper back to rotate better and to minimize your low back for this human movement pattern.

Once we have mobilized this area, the next step is to stabilize it; so that the new range of motion is maintained. We like to use the following move to develop this quality, especially for overhead throwers

After developing the mobility and stability needed for the move of rotation, we can begin to pattern it while standing, helping the athlete get better at their sport, whether it be golf, baseball, or any other sport that involves a lot of rotation and or overhead work.

Next week, we will continue this theme and teach you how to begin to use your new found mobility and stability to enhance your performance in your chosen sport and for your health.

Injury Prevention workshop For Athletes

As you may be aware injury rates in young athletes has become staggering in the last few years. It is horrible to think and hear about young people blowing A.C.Ls and tearing up their shoulders.

 

In light of this epidemic of injury in our young athletes. Christian Lee and myself will be holding a free workshop/ seminar May 30 @ 7:00 P.M. at Escape fitness in Medford N.J. on how to find out the factors and eliminate many of the causes for injury. Through our unique screening process and our intelligent strength and conditioning program.

 

Let me ask you a question: Is your child ready to compete at high levels for a whole season?
How do you know that they will not be another statistic?

We have the answer for you: reserve your spot today!


We will show you exactly how you can be assured that your child will be better protected against injury.

Reserve your spot today  by filling out the form below and invite friends and family to attend this workshop that will alter the future of our young athletes and their health.

See you there friends,
Moses