tag:blogger.com,1999:blog-43894485476628820002024-03-13T23:09:37.553-07:00Bauer Health and Wellness PortalYour resource for learning and sustained well-being. Promoting specialized fitness, athletic performance, and health solutions for the growing wellness community.Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-4389448547662882000.post-57388484469104550922016-03-31T20:07:00.003-07:002016-03-31T20:07:15.819-07:00Sports Medicine Research: In the Lab & In the Field: 9-Point Survey to Determine Risk of Persistent Pos...<a href="http://www.sportsmedres.org/2016/03/Risk-Persistent-Postconcusison-Symptoms.html?spref=bl">Sports Medicine Research: In the Lab & In the Field: 9-Point Survey to Determine Risk of Persistent Pos...</a>: Clinical Risk Score for Persistent Postconcusison Symptoms Among Children with Acute Concussion in ED Zemek R, Barrowman N, Freedman SB...Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-20276090226752880662016-03-31T20:07:00.001-07:002016-03-31T20:07:15.498-07:00Sports Medicine Research: In the Lab & In the Field: 9-Point Survey to Determine Risk of Persistent Pos...<a href="http://www.sportsmedres.org/2016/03/Risk-Persistent-Postconcusison-Symptoms.html?spref=bl">Sports Medicine Research: In the Lab & In the Field: 9-Point Survey to Determine Risk of Persistent Pos...</a>: Clinical Risk Score for Persistent Postconcusison Symptoms Among Children with Acute Concussion in ED Zemek R, Barrowman N, Freedman SB...Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-76953236364478335912014-01-27T08:00:00.000-08:002014-01-27T13:06:56.851-08:00Healthy Habits for Your Back Pain<h2>
The Care and Relief of Back Pain</h2>
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<span style="font-size: large;">As part of internship at <a class="g-profile" href="https://plus.google.com/109227427975179834936" target="_blank">+Bauer Physical Therapy</a> , Michelle Hoffmann, Physical Therapy Student at the Doctoral Program at Chapman University Program in Physical Therapy, presents: <b>Caring for Your Back. </b></span><br />
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<span style="font-size: large;"><b>Sign up for <span style="color: red;"><a href="http://www.emailmeform.com/builder/form/16wI35aZ8dma12lzL">Healthy Back Habits</a></span></b></span><br />
<span style="font-size: large;">You will receive <u>weekly tips and exercises</u> via email.</span><br />
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<span style="font-size: large;"><b>Please read on and watch the video below.</b></span><br />
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<a href="http://2.bp.blogspot.com/-gYZ1b5pkVUo/UJVbhYwNygI/AAAAAAAABqs/G_l__fPPFJo/s1600/prolongedstaticpostures.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-gYZ1b5pkVUo/UJVbhYwNygI/AAAAAAAABqs/G_l__fPPFJo/s1600/prolongedstaticpostures.jpeg" height="320" width="190" /></a></div>
<span style="font-size: large;">If you have <a href="http://rbauerpt.blogspot.com/2012/11/stop-back-and-neck-pain-postural-relief.html">experienced back pain</a> then you know how it can affect your lifestyle and ability to engage in work and daily activity. Back pain can knock you down for days or weeks. You may have debilitating pain where you are confined to a bed, or the daily nagging ache that just wears on you. There may be localized pain, or numbness and tingling that refers to the legs. </span><br />
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<span style="font-size: large;">Back pain presents itself differently based on the structures involved. There are many sources of pain that can be referred from the spine and surrounding tissue. This is why careful assessment and diagnosis is required to identify the culprit of your complaints. </span><br />
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<b><span style="font-size: large;">Back Pain is not Created, or Treated, Equally.</span></b><br />
<span style="font-size: large;"><br />There are many treatments purported to relieve back pain once and for all. This just is not true. The <i>relief of back pain</i> requires looking at all possible causes and developing an individualized treatment program to address the potential stressors. </span><br />
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<span style="font-size: large;">Back pain can be the result of accumulated stressors that act on the spinal structures over time. These are a few causes of <i>repetitive stress</i>. </span><br />
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<li><span style="font-size: large;"><b>Postural habits</b></span></li>
<li><span style="font-size: large;"><b>Lifting technique</b></span></li>
<li><span style="font-size: large;"><b>Repetitive movements</b></span></li>
<li><span style="font-size: large;"><b>Repetitive compression(sitting, bouncing)</b></span></li>
<li><span style="font-size: large;"><b>Poor mechanics: golf, tennis</b></span></li>
<li><span style="font-size: large;"><b>Poor preparation: lack of fitness</b></span></li>
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<span style="font-size: large;">Repetitive stress must be avoided to lessen the build up of forces acting on the culprit structures so that healing can take place. In the long-term, this includes a host of educational opportunities that are specific to each individual.</span></div>
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<span style="font-size: large;"><b><a href="http://bauerphysicaltherapy.wordpress.com/2011/06/12/about-bauer-physical-therapy/">Once a back patient, always a back patient</a>. </b>There must be commitment and development of daily habits that promote a healthy back. These habits include:</span></div>
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<li><b><span style="font-size: large;">Exercise specific to trunk muscles and improved fitness.</span></b></li>
<li><b><span style="font-size: large;">Attention to posture at work and home.</span></b></li>
<li><b><span style="font-size: large;"><a href="http://rbauerpt.blogspot.com/2013/08/the-why-and-how-behind-your-squat.html">Mechanics of lifting and bending(squat)</a>.</span></b></li>
<li><b><span style="font-size: large;">Sitting and Chair selection while relaxing or at work.</span></b></li>
<li><b><span style="font-size: large;">Relaxation techniques to manage stress and pain.</span></b></li>
<li><b><span style="font-size: large;">Fatigue avoidance strategies in static and dynamic activity.</span></b></li>
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<span style="font-size: large;"><b>There is no one way to treat back pain. </b>In many cases it did not take a day or a week for your pain to manifest itself. Likewise, it will not take a day, a week, or even a month to restore your body and relieve your back pain.</span></div>
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Managing Back Pain Begins with Education</h3>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/6jfupscsjuk?list=PLgDejM4wdcLnBX0JiNLKaEIUTGxwvUhvq" width="560"></iframe><br />
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<span style="font-size: large;">If you have questions regarding your back pain please leave a comment below and sign up for the <b>Healthy Back & Healthy Habits</b>.</span><br />
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<span style="font-size: large;">Practicing for over 25 years, <a class="g-profile" href="https://plus.google.com/105250836780181048166" target="_blank">+Randy Bauer</a> has treated a variety of surgical and non-surgical cases involving the spine(neck and back). From the 'stay-at-home-mom', the weekend warrior, the high school athlete, business person and entrepreneur, and high-level athlete, all have been treated with the same passion and expertise, addressing each with the desire to Get Better.</span><br />
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<b style="font-size: x-large;">Sign up for <a href="http://www.emailmeform.com/builder/form/16wI35aZ8dma12lzL">Healthy Back & Healthy Habits</a></b><br />
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<span style="font-size: large;">You will receive </span><u style="font-size: x-large;">weekly tips and exercises</u><span style="font-size: large;"> via email.</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-85799710797130410712013-12-28T13:58:00.000-08:002013-12-28T13:58:21.265-08:00How Positive Learning and Community Motivate Change<h3 style="text-align: left;">
Appreciating Positive Change, Learning and Community </h3>
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<a href="http://3.bp.blogspot.com/-XwIuQGi48qM/UruB85pIXAI/AAAAAAAAIeA/aXUZ0fiJsGw/s1600/SethGodin-Art-02-Web.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-XwIuQGi48qM/UruB85pIXAI/AAAAAAAAIeA/aXUZ0fiJsGw/s1600/SethGodin-Art-02-Web.jpg" height="320" width="320" /></a></div>
<span style="font-size: large;">Finding meaning in your work, <i>creating your art</i> and gathering knowledge are pursuits that transform personal well-being, businesses, and society a like. The movement forward requires imagining <i>possibilities</i>, perseverance, and hope of a bright future. There is <b>learning</b>, sharing of this <b>knowledge</b>, and mindful <b>awareness</b> of each step on your journey to realize your dreams. This requires bringing your <i>strengths to the table</i>; the best version of you and what you provide to your tribe, community, or workplace.</span><br />
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</span> <span style="font-size: large;">There is a process of motivating change called <b>Appreciative Inquiry</b>(AI). The focus of AI is targeted learning from a positive frame to accelerate the <b>behavior-change process</b>. This process can be applied to individual or group settings.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Principles of Appreciative Inquiry</b></td></tr>
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</span> <span style="font-size: large;">There is a underlying question as you move through the AI change process. This question is, <b>"How do I get that?"</b></span><br />
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<li><span style="font-size: large;">Choose the Positive as the Focus of Inquiry</span></li>
<li><span style="font-size: large;">Inquire into Positive Moments</span></li>
<li><span style="font-size: large;">Share the Stories</span></li>
<li><span style="font-size: large;">Create Shared Images of the Future</span></li>
<li><span style="font-size: large;">Innovate and Improvise to Create that Future</span></li>
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<span style="font-size: large;">Personal Learning Journey</span></h4>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-E1joFk6j5V4/Urx0mRw3VHI/AAAAAAAAIec/uIPOY8mv01E/s1600/learning.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-E1joFk6j5V4/Urx0mRw3VHI/AAAAAAAAIec/uIPOY8mv01E/s1600/learning.jpg" height="276" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://sachachua.com/blog/2013/10/what-do-i-want-to-learn-about-learning/">http://sachachua.com/blog/2013/10/what-do-i-want-to-learn-about-learning/</a></td></tr>
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<span style="font-size: large;">It was 10 years ago that <i>creating a <a href="http://sachachua.com/blog/?s=personal+learning+environment">personal learning environment</a></i> became an idea. Around this time I was introduced to expanding my physical therapy practice to include wellness and coaching. The book that set this in motion was written by <a class="g-profile" href="https://plus.google.com/115613917148097205716" target="_blank">+Lynn Grodzki</a>, Building Your Ideal Private Practice: A Guide for Therapists and Other Healing Professionals (2000). In this book was content that opened my eyes to delivering information and service to my clients, further defining how I do my work, and continuing to find my niche. </span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">The Journey always begins with now, an <b>attention to the present moment</b>. Awaking to the positive images, details and richness of what is right before us; mindful and aware.</span><br />
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<span style="font-size: large;"><span style="color: #666666;"><b>"Our standards change when we are infected with a new awareness."</b></span> </span></blockquote>
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<a class="g-profile" href="https://plus.google.com/117337039583013128801" style="font-size: x-large;" target="_blank">+Ryan Nicodemus</a><span style="font-size: large;"> (</span><a href="http://theminimalists.com/awareness/" style="font-size: x-large;">www.theminimalists.com</a><span style="font-size: large;">)</span></div>
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</span> <span style="font-size: large;">A mindful awareness of the present gives <b>positive movement</b> on the journey. This rewards us with <i>health and well-being</i>, creativity and <i>meaning in our actions</i>.</span><br />
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</span> <span style="font-size: large;"><b>Mindfulness</b> has continued to be a personal learning influence first inspired by the readings of Jon Kabat-Zinn(<a href="http://amzn.to/14l6wo2">Full Catastrophe Living</a>) and Saki Santorelli(<a href="http://amzn.to/115g9Vr">Heal Thy Self</a>). These books, initially just foot-noted resources in the Building Your Ideal Private Practice, would not have been discovered without some openness to learning and attention to the small print.</span><br />
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<span style="font-size: large;">Through my work as a physical therapist, learning resources, and exposure to social influences, I have continued to build on this <i>personal learning environment</i>, and my journey to now.</span><br />
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<span style="font-size: large;">The Future: Always Forward, Never Straight</span></h3>
<span style="font-size: large;">It is now thirteen years later. The social media networks and platforms that are available for learning, sharing and networking with others, has expanded my personal learning environment, and the possibilities of what the future may(<u>will</u>) bring. Being exposed to and taking part in the <a class="g-profile" href="https://plus.google.com/101560853443212199687" target="_blank">+Google+</a> movement of content curation, social sharing and communities, learning opportunities and business networking, is a shift in learning and a new way of doing business. I am constantly inspired by the stories of those on their own journey, and the kindling of my own. </span><br />
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<span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/102342575415454158358" target="_blank">+Robin Good</a> (<a href="http://curation.masternewmedia.org/">masternewmedia</a>) is a wealth of knowledge in content curation, as seen by following this link to his scoop.it page.</span><br />
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<span style="font-size: large;">He makes an excellent scoop of <a href="http://www.ht2.co.uk/ben/?p=527">Ben Bett's</a> content on <a href="http://sco.lt/8hSd4z">Framework for Using Content Curation in a Learning Organization</a>.</span><br />
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<span style="font-size: large;">These insights include:</span><br />
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<span style="font-size: large;"><b>Inspiration</b> through curating community feedback and insights.</span><br />
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<span style="font-size: large;"><b>Aggregation of curated resources</b> are better than courses.</span><br />
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<span style="font-size: large;"><b>Integration</b>, or <a href="http://www.jarche.com/pkm/">Personal Knowledge Management(PKM)</a>, for curation and critical thought as a core to the teaching and learning processes. </span><br />
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<span style="font-size: large;"><b>Application of curation</b> as a personal <i>"learning locker"</i>.</span><br />
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<span style="font-size: large;">See the Personal Knowledge Management White Paper, by <a class="g-profile" href="https://plus.google.com/113173288673338357626" target="_blank">+Harold Jarche</a> at:</span><a href="http://www.jarche.com/wp-content/uploads/2013/03/PKM-2013.pdf">http://www.jarche.com/wp-content/uploads/2013/03/PKM-2013.pdf</a><br />
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<span style="font-size: large;">The PKM framework elaborates on capturing knowledge by using:</span><br />
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<span style="font-size: large;"><b>Seek > Sense > Share</b></span></div>
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<li><span style="font-size: large;"><b>Seeking</b> to find things out and keeping up to date.</span></li>
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<li><span style="font-size: large;"><b>Sensing</b> is how we personalize information and use it.</span></li>
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<li><span style="font-size: large;"><span style="font-size: large;"><b>Sharing</b> includes exchanging and collaborating within our networks and colleagues.</span> </span></li>
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<span style="font-size: large;">The social platform of Google Plus, <a href="http://www.scoop.it/t/bauer-physical-therapy">Scoop.it</a> has enabled the sharing of daily learning and thought provoking experiences in communities and the social stream. Finding purpose and making sense of the information is the creative challenge.</span><br />
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</span> <span style="font-size: large;"><a href="https://plus.google.com/communities/117639885920925825176" target="_blank">Fitness and Nutrition</a></span><br />
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</i> <i>Because Fitness is not a Coincidence</i><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-pkOX2cq9LMc/UqgDX3m10dI/AAAAAAAAILw/SI5zUeF72dE/s1600/Screen+shot+2013-12-10+at+10.11.32+PM.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="" border="0" src="http://1.bp.blogspot.com/-pkOX2cq9LMc/UqgDX3m10dI/AAAAAAAAILw/SI5zUeF72dE/s1600/Screen+shot+2013-12-10+at+10.11.32+PM.png" title="Fitness and Nutrition Community" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://plus.google.com/communities/117639885920925825176" target="_blank">Fitness & Nutrition Community</a></td></tr>
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<span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/101350861337322805122" target="_blank">+Ryan Hanley</a></span><br />
<span style="font-size: large;">Providing valuable content with his <a class="g-profile" href="https://plus.google.com/114566195751771181307" target="_blank">+Content Warfare</a> podcasts. I recommend listening to his podcast with <a class="g-profile" href="https://plus.google.com/113340356084046926550" target="_blank">+Dino Dogan</a> on <i><a href="http://www.ryanhanley.com/human-engine-optimization-dino-dogan/" target="_blank">Human Engine Optimization</a>.</i></span><br />
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<span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/108086887435909989445" target="_blank">+Neila Rey</a> </span><br />
<span style="font-size: large;">Providing valuable content and inspiring infographics with tips on health, fitness and personal challenges.</span><br />
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</span> <span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/103129680883464681559" target="_blank">+Plus Your Life!</a> </span><br />
<span style="font-size: large;"><a class="g-profile" href="http://plus.google.com/114918475211209783081" target="_blank">+martin shervington</a> has been a valuable resource for learning all things Google, and his quotations provide a dose of motivation, inspiration and thought.</span><br />
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</span> <span style="font-size: large;">When we <b>anticipate the future with positivity</b> we become more creative, resilient and resourceful. This is strengthened with a positive vision that is proleptic.</span><br />
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<span style="font-size: large;">These communities and individuals provide social engagement with <b>positive questions and reflections</b> that can be re-purposed in your business, <b>health</b> or <i>lifestyle pursuits</i>. </span><br />
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<span style="font-size: large;"><b><span style="color: #666666;">'Words do not create worlds</span></b></span> </blockquote>
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<span style="font-size: large;"><b><span style="color: #666666;">unless they are shared with others.'</span></b></span></blockquote>
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<span style="font-size: large;">There is a <b>positive shift in conversations and interactions</b> that allows participants to flourish. The moment that you ask a positive question, share a positive story, or share a positive reflection their is the possibility of change in the world that you live. Positive <i>relations and engagement</i> are vital to the well-being and quality of life.</span><br />
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<iframe allowfullscreen="" frameborder="0" height="511" marginheight="0" marginwidth="0" scrolling="no" src="http://www.slideshare.net/slideshow/embed_code/19301339" style="border-width: 1px 1px 0; border: 1px solid #CCC; margin-bottom: 5px;" width="479"> </iframe> </span><br />
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<strong> <a href="https://www.slideshare.net/marktraphagen/circle-of-giving-why-give-away-your-expertise" target="_blank" title="Circle of Giving: Why Give Away Your Expertise?">Circle of Giving: Why Give Away Your Expertise?</a> </strong> from <a class="g-profile" href="http://plus.google.com/107022061436866576067" target="_blank">+Mark Traphagen</a> </div>
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</span> <span style="font-size: large;">There is a positive change that when you create or design content and <a href="http://www.jeffbullas.com/2013/12/11/how-to-package-your-knowledge-to-sell-on-your-blog/#1zLO6GYUZ5TVYyXv.99" target="_blank">share this knowledge</a>, perpetuating the <a href="http://rbauerpt.blogspot.com/2013/09/change-mind-about-stress-connect-care-compassion.html" target="_blank">circle of giving</a>.</span><br />
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<span style="font-size: large;">In the words of Jim Rohn,</span><br />
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<span style="background-color: white; color: #666666; font-size: large;"><b>"Your life does not get better by chance, it gets better by Change"</b></span></blockquote>
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</span> <span style="font-size: large;">The possibilities and <i>seeds of change</i> are everywhere. Magnificent work that strengthens the resolve to do better business, take better care of your <b>health and nutrition</b>, provide <b>motivation</b> and inspiration are all at your finger tips.</span><br />
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</span> <span style="font-size: large;"><b>Positive energy and emotions</b> lead to <b>positive actions and outcomes</b>. We can not do this alone. Through these interactions and conversations there are stories and frameworks developed. In the words of Zander and Zander,</span><br />
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<span style="color: #666666; font-size: large;"><b>"We might as well invent a story or framework of meaning that enhances our quality of life and the life of those around us."</b></span></blockquote>
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<span style="font-size: large;">Whether you are listening to the health of your body, business, or life in general, positive change can take place if there is a focus on strengths. Inherent in all of us is the strength that exists in some aspect of our life; a best version of what there is to offer, shared in the form of expertise, action toward a bright future, and well-being, as an individual and as a member in a thriving community. </span><br />
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<span style="color: orange; font-size: large;">I would appreciate any feedback that you may have regarding Appreciative Inquiry, Personal Knowledge Management, Personal Learning Environment, and how you use content to learn, share and expand your pursuits in business, <b>health and wellness</b>.</span><br />
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<span style="font-size: large;"><b>What do you want to change?</b></span></div>
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<span style="font-size: large;"><b>How will you get there?</b></span></div>
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</span>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-42667918337560082302013-11-26T08:00:00.000-08:002013-11-29T11:28:30.055-08:00Game Plan for Youth Athlete Success<h1>
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<span style="font-size: large;">A Game Plan for Success in the Youth Athlete</span></h3>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-C1OEDVzchO0/UpPfqSLJ-VI/AAAAAAAAIAo/nsQrvZ3P5F0/s1600/pelequote+(1).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-C1OEDVzchO0/UpPfqSLJ-VI/AAAAAAAAIAo/nsQrvZ3P5F0/s1600/pelequote+(1).jpg" height="223" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Success is No Accident</b></td></tr>
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<span style="font-size: large;">The Youth Athlete is experiencing <a href="http://www.youthsportssafetyalliance.org/sites/default/files/docs/Statistics-2013.pdf" target="_blank">rates of injury at greater proportions</a>. These injuries can be life threatening, such as head trauma that occurs in <i><a href="http://rbauerpt.blogspot.com/2012/04/concussion-education-for-parents-and.html" target="_blank">concussion</a></i>. Injuries can involve ligaments, muscles and bones sustained as a result of <a href="http://rbauerpt.blogspot.com/2012/04/youth-baseball-injuries-can-be.html" target="_blank">sudden or repetitive trauma</a>. The fact is that many of these injuries can be avoided with proper education and design of performance enhancing training programs. The goal of the <a href="https://www.blogger.com/%3Ca%20href='http://www.emailmeform.com/builder/form/hXEzJd6uIPFAfY9gye7'%20title='MyGamePlan%20for%20Success:%20Goals%20Worksheet'%20target='_blank'%3EFill%20out%20my%20form!%3C/a%3E" target="_blank">Game Plan for Success</a> program is the health and well-being of the young athlete in sports, and through adulthood.</span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-zWDiGqzRC88/UpPc7bXacSI/AAAAAAAAIAc/3Wshgrf86-c/s1600/hamstringpnf+(1).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-zWDiGqzRC88/UpPc7bXacSI/AAAAAAAAIAc/3Wshgrf86-c/s1600/hamstringpnf+(1).jpg" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Proprioceptive Training</b></td></tr>
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<span style="font-size: large;">There is a growing demand for the young athlete to play in sports year round, participating in school and club sports, often specializing in one sport before entering high school. The result is an athlete that has not developed athleticism, and is only exposed to consistent movement patterns and experiences. </span><br />
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</span> <span style="font-size: large;">As a practicing physical therapist with over 25 years of experience training athletes of all ages and abilities, I have seen far too many <i><a href="http://rbauerpt.blogspot.com/2012/07/teens-and-acl-tears.html" target="_blank">young athletes suffer an injury</a></i> that has sidelined there participation in sports for a season, and a career. There are two primary causes to this growing rate of youth injuries:</span><br />
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</span> <span style="font-size: large;"><b>Overexposure to injury due to increased practice and competition.</b></span><br />
<span style="font-size: large;">I have had discussions with soccer athletes returning from college, and when asked if they are playing more soccer in college or high school/club, the <u>answer is always high school/club</u>. Too many contacts through out year round play in games and practice, combined with limited rest and recovery, a there will be an increased frequency of injury.</span><br />
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</span> <span style="font-size: large;"><b>Lack of specific and individualized training progression.</b></span><br />
<span style="font-size: large;">Designing a sport-specific training program requires careful consideration of individual abilities, musculoskeletal development and the demands of the season. Many injuries are directly related to poor training program design. A sports performance training program must include core components:</span><br />
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<li><span style="font-size: large;">Reduce the risk and <b>prevention of injury</b> strategies</span></li>
<li><span style="font-size: large;"><b>Neuromuscular</b> and <b>Proprioceptive training</b> </span></li>
<li><span style="font-size: large;"><b>Health and </b></span><span style="font-size: large;"><b>well-being</b> (Recovery, Nutrition, Mental Preparation) </span></li>
<li><span style="font-size: large;"><b>Education</b> of youth athlete, parents, and coaches. </span></li>
<li><span style="font-size: large;"><b>Fitness and Health Testing</b></span></li>
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<span style="font-size: large;">The training of a 12 year old will require a program that is different than that of a high school senior. Likewise, <a href="http://amzn.to/1aOHZL5" target="_blank">training a female athlete will demand a different approach to training</a> than that of a male athlete. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465242/" target="_blank">The female athlete is 7 times more likely to injure the Anterior Cruciate Ligament(ACL) than their male counterpart</a>. These findings express the need for gender specific training programs.</span><br />
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Recommended book by <a class="g-profile" href="http://plus.google.com/110182726863479012039" target="_blank">+Warren Potash</a> </span><br />
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<a href="http://www.amazon.com/gp/product/B007I5LZOA/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B007I5LZOA&linkCode=as2&tag=httpbauerphys-20">They're Not Boys - Safely Training the Adolescent Female Athlete</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B007I5LZOA" height="1" style="border: none !important; margin: 0px !important;" width="1" /><br />
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<div class="g-post" data-href="https://plus.google.com/108973083051464196819/posts/g3JoNGuHTsA">
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<span style="font-size: large;"><a href="https://www.blogger.com/href=%22https://www.blogger.com/%3Ca%20href='http://www.emailmeform.com/builder/form/hXEzJd6uIPFAfY9gye7'%20title='MyGamePlan%20for%20Success:%20Goals%20Worksheet'%20target='_blank'%3EFill%20out%20my%20form!%3C/a%3E%22%20target=%22_blank%22%3EGame%20Plan%20for%20Success%20in%20Youth%20Athletes%3C/a%3E%3C/span%3E%20%3Cspan%20style=%22color:%20#e69138; font-size: large;">Complete Form and Learn more</span>" target="_blank">Game Plan for Success: Youth Athlete</a> (follow this link)</span><br />
<span style="font-size: large;">By completing the above link you will begin to define Your <i>Game Plan for Success</i>. <a href="http://bauerpt.com/" target="_blank">Randy Bauer, Physical Therapist</a> will contact you with an personal email for a <i>20-minute session</i> to outline Your First Steps to a Game Plan. If you have any comments or questions please enter in the comment session below.</span><br />
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<span style="font-size: large;"><b>Strategies that prevent re-injury</b> also demand attention. Young athletes that are injured have a greater incidence of reoccurring injury. Return to play strategies must include fear avoidance strategies, progressive return to play opportunities and development of fitness levels consistent with competitive demands.</span><br />
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</span> <span style="font-size: large;">Included below are a series of excerpts that discuss the youth athlete game plan for injury prevention, sport-specific training, fitness and health. </span><br />
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</span> <span style="font-size: large;"><a div="" href="https://www.blogger.com/blogger.g?blogID=4389448547662882000"><br />
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</a></span><a href="https://plus.google.com/">https://plus.google.com</a> <span style="padding-left: 10px;"> 06/03/2013 18:40</span><br />
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</span> <img height="320" src="https://lh3.googleusercontent.com/proxy/80PZqhL6a2yQkXTl3W5gGNiRbYFvMp_q7Kqg9DtQ8gj46WJHkZsofhts5WNiBO5FezN-8Rrq8Kt9WGRICpzZxquUTinARjYZRWSU6sOCItJS9JeknEul2F3PVMOYE3rjjo3e6pIfXiCiij3ukFaGnlVHDNQasog9szaH=w120-h120" style="float: left; height: 80px; padding-right: 10px; width: 80px;" width="320" /><b style="font-size: x-large;">Youth athletes</b><span style="font-size: large;"> are being overexposed to practice and competition in sports, and the result is increased </span><b style="font-size: x-large;">overuse and traumatic injury</b><span style="font-size: large;">. Youth sports is important for the development of our children's well-being. The are some helpful tips that can be followed to take proactive approach to monitoring the youth athlete. There must be an </span><b style="font-size: x-large;">Athlete Game Plan</b><span style="font-size: large;"> that ensures safety and well-being of the youth athlete.</span><br />
<span style="font-size: large; padding-left: 10px;"> <a class="ot-hashtag" href="https://plus.google.com/s/%23athletegameplan">#athletegameplan</a> <a class="ot-hashtag" href="https://plus.google.com/s/%23youthsports">#youthsports</a> <a class="ot-hashtag" href="https://plus.google.com/s/%23youthsoccer">#youthsoccer</a> <a class="ot-hashtag" href="https://plus.google.com/s/%23overuseinjury">#overuseinjury</a> </span><br />
<a href="https://plus.google.com/105250836780181048166/posts/A43f4EjLtbb"><span style="font-size: large;">Read more ...</span></a><br />
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<h4>
Performance Nutrition for Energy, Recovery and Health</h4>
<a href="http://www.slideshare.net/">http://www.slideshare.net</a> <span style="padding-left: 10px;"> 2011-11-07</span><br />
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<img src="http://cdn.slidesharecdn.com/ss_thumbnails/gameplanforsuccess-nutrition-111106193205-phpapp02-thumbnail-2.jpg?1350768919" style="float: left; height: 80px; padding-right: 10px; width: 80px;" /><span style="font-size: large;">A Successful Athlete will have a Game Plan. A Vital Component to High Level Performance is Nutrition. Performance Nutrition Provides Energy for Training, Recovery and Maintains Mental Function, all Vital to Success on the Competitive Field.</span><br />
<a href="http://www.slideshare.net/rbauerpt/game-plan-for-success-nutrition"><span style="font-size: large;">Read more ...</span></a><br />
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<h4>
Speed Training and Dynamic Warm-up</h4>
<a href="http://www.slideshare.net/rbauerpt/speed-training-dynamic-warm-up-9621758">GamePlan for Success:Speed Training Dynamic Warm Up</a><br />
<span style="font-size: large;"><a href="http://www.slideshare.net/">http://www.slideshare.net</a> <span style="padding-left: 10px;"> 2011-10-09 </span></span><br />
<img src="http://cdn.slidesharecdn.com/ss_thumbnails/speedtrainingdynamicwarm-up-111009174233-phpapp02-thumbnail-2.jpg?1352059202" style="float: left; height: 80px; padding-right: 10px; width: 80px;" /><span style="font-size: large; padding-left: 10px;"> Speed training requires proper warm-up to prepare for the workout session. Speed training is an intensive neuromuscular activity. Proper preparation is required for successful outcome and injury prevention. Gear For Success: Athlete Wellness Game Plan </span><br />
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<span style="padding-left: 10px;">Speed Testing and Training for Football</span></h4>
<a href="http://www.slideshare.net/rbauerpt/football-training-speed-testing-and-training">Football Training: Speed Testing and Training Considerations</a><br />
<span style="font-size: large;"><a href="http://www.slideshare.net/">http://www.slideshare.net</a> <span style="padding-left: 10px;"> 2012-08-11 </span></span><br />
<img src="http://cdn.slidesharecdn.com/ss_thumbnails/copyspeedpresent2-120811171431-phpapp01-thumbnail-2.jpg?1350768857" style="float: left; height: 80px; padding-right: 10px; width: 80px;" /><span style="font-size: large; padding-left: 10px;"> Football Speed Considerations Energy systems Testing considerations Periodization Dynamic Warm-up Speed training Sprint techniques Specific-conditioning Presented by Randy Bauer Bauer Physical Therapy Laguna Hills, CA www.bauerpt.com 94 ... </span><br />
<a href="http://www.slideshare.net/rbauerpt/football-training-speed-testing-and-training"><span style="font-size: large;">Read more ...</span></a><br />
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Ankle Injuries in Soccer: Treatment and Prevention</h4>
<a href="http://www.slideshare.net/rbauerpt/ankle-injuries-presentation-072611-2">GamePlan forAthlete Success: Treatment and Prevention of Ankle Injuries in Soccer</a><br />
<span style="font-size: large;"><a href="http://www.slideshare.net/">http://www.slideshare.net</a> <span style="padding-left: 10px;"> 2011-07-30 23:47:38 UTC </span></span><br />
<img src="http://cdn.slidesharecdn.com/ss_thumbnails/ankleinjuriespresentation072611-2-110730184741-phpapp01-thumbnail-2.jpg?1367697795" height="320" style="float: left; height: 80px; padding-right: 10px; width: 80px;" width="320" /><span style="font-size: large; padding-left: 10px;"> Ankle sprains are common in soccer. Prevention and initial treatment of the ankle sprain will improve return to play and reduce the incidence and re-injury, maximizing performance on the field. www.bauerpt.com </span><br />
<a href="http://www.slideshare.net/rbauerpt/ankle-injuries-presentation-072611-2"><span style="font-size: large;">Read more ...</span></a><br />
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<h4>
Return to Play Following an ACL Injury</h4>
<a href="https://plus.google.com/">https://plus.google.com</a> <span style="padding-left: 10px;"> 10/20/2013 14:02</span><br />
<img height="320" src="https://lh5.googleusercontent.com/proxy/FtRC2rrDMfZu3naOwFFicbqlzanJ9F-dZB0zUxckbUTn3mMIUMfwxQ-y4VFwGgQmPVYwDbju0KzLaoS6XN9OqZZ_ok7ExqClBlHB3NH_UNIdaAcavN9Fd9cVTGDFecNiMzPI9vWqvm2w4SWsXSz0-g=w120-h120" style="float: left; height: 80px; padding-right: 10px; width: 80px;" width="320" /><span style="font-size: large; padding-left: 10px;"><b>ACL Injury: When Can I Play?</b><br />
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The <b>Anterior Cruciate Ligament(ACL) Injury</b> devastates athletes of all ages. From the aspiring <i>young athlete</i> to the seasoned <i>professional</i>. Careers are interrupted and often ended by the ACL injury.</span><br />
<span style="padding-left: 10px;"> <br />
<span style="font-size: large;"> Reducing the risk of injury requires preparing the athlete to meet the sport-specific demands of the activity. <b>Decreasing the exposure to injury</b> is another way to impact the growing number of sports injury, specifically in the <b>young athlete population</b>.</span> </span><br />
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<span style="font-size: large; padding-left: 10px;">The development of sport and age-specific training programs must consider neuromuscular and technical training concepts to ensure gradual progression of a comprehensive performance based program. The young athlete must not be trained 'as if ' they are already at the next level.</span></blockquote>
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Read more on <b>Overexposing the Youth Athlete to Injury</b> <a class="ot-anchor" href="http://goo.gl/6Hlf29" rel="nofollow">http://goo.gl/6Hlf29</a><br />
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Read More on the <b>Mechanism of Injury and Reducing the Risk of ACL Injury in Soccer</b> <a class="ot-anchor" href="http://goo.gl/MNpgAF" rel="nofollow">http://goo.gl/MNpgAF</a><br />
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Read More on <b>Teens and ACL Injury: Reducing the Exposure and Return to Play</b> <a class="ot-anchor" href="http://goo.gl/ZWUilO" rel="nofollow">http://goo.gl/ZWUilO</a><br />
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<a class="ot-hashtag" href="https://plus.google.com/s/%23aclinjury">#aclinjury</a> <a class="ot-hashtag" href="https://plus.google.com/s/%23youthsportsinjuries">#youthsportsinjuries</a> <a class="ot-hashtag" href="https://plus.google.com/s/%23returntoplay">#returntoplay</a><br />
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<span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="https://plus.google.com/110182726863479012039" oid="110182726863479012039">Warren Potash</a></span> <span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="https://plus.google.com/115359388793696390635" oid="115359388793696390635">Bradford Lowry</a></span> <span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="https://plus.google.com/105775546175909363163" oid="105775546175909363163">Joe Napolitani</a></span> <span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="https://plus.google.com/118366118433943904246" oid="118366118433943904246">Soccer Talk</a></span> </span><br />
<a href="https://plus.google.com/105250836780181048166/posts/Sqm24TRbqnp">Read more ...</a><br />
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<script src="https://apis.google.com/js/plusone.js" type="text/javascript"></script><br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0Cabot Road, Laguna Hills, CA, USA33.5786699 -117.6742540000000233.525754400000004 -117.75493500000002 33.6315854 -117.59357300000002tag:blogger.com,1999:blog-4389448547662882000.post-59516803842849435302013-11-11T14:03:00.003-08:002013-11-11T14:03:37.081-08:00Hip Flexor Pain, Injury and Stretch<h3>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hip Flexor Pain and Cause of Injury</span></h3>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Do You ever experience pain in the groin, or front of the hip?</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">You may have a pain on the front of the hip that increases when you get up from a seated position.</span><br />
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<span style="font-size: large;">You may have experienced pain out on the dance floor, twisting and <i>gyrating the hips and body</i> in varied directions.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">If you are training for a sport, have you been sidelined with that non-stop pain that <b>prevents a full stride</b>, makes it difficult to drive the knee forward as you would if <b>running hills or stairs</b>? </span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>The Hip Flexor May be the Culprit</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The hip flexors are an important muscle group responsible for movement action at the hip and trunk. Together, the hip flexor muscles are involved in every day activities of walking, running, or going up stairs. The anatomical positioning of the hip flexor muscles has influence of postural positioning, fluidity of movement, and strength and power. Injury of hip flexors can result from overuse, <a href="http://speedendurance.com/2011/02/02/hamstring-injuries-iliopsoas-imbalances/">acute injury and chronic postural imbalances</a>. You do not have to be a sprinter, or dancer to sustain injury to the hip flexor muscle group. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Hip Flexor Anatomy</b></td></tr>
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<b><span style="font-size: large;">Hip Flexor Anatomy</span></b></h4>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The hip flexor muscles primarily consist of the <a href="http://speedendurance.com/2010/12/07/the-psoas-major-muscle-the-forgotten-hip-flexor/">iliopsoas muscle, which are made up of the psoas major</a>, psoas minor, and iliacus.<br /><br />The secondary muscles essential in flexing the hip in order of importance include the rectus femoris, and sartorius, followed by the TFL, adductor longus/brevis, and gracilis muscles.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The Cause of Hip Flexor Injury</span></h4>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Tight hip flexors can be commonly seen in those who excessively and repetitively flex their hips, such as runners and soccer players. Hip flexor tightness can also cause weakness of the primary hip extensors since the gluteal muscles will be placed in a lengthened position resulting in minimized force contraction capabilities.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /> The <i>Lower Crossed Syndrome</i> (see below image) references the result of muscular imbalances of the lower trunk that influence shortening and lengthening of the abdominals, back muscles, posterior hip and anterior hip.<br /><br />It is also commonly seen in individuals who sit for extended periods of time as well since it places the muscle in a shortened position leading to muscle contracture. The result is a hypertonic, short muscle that is susceptible to muscular strain and injury.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Lower Crossed Syndrome</b></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Another issue that may arise from tight hip flexors is low back pain. Tight hip flexors result in an increased anterior pelvic tilt position, which increases the lordotic curve in the low back, and resulting in low back pain. An increased lordotic curve will also cause the curvature of the entire spine to increase as well leading to forward head posture and increase curvature in the mid back.<br /><br />A combination of weak abdominals and tight hip flexors will also accentuate low back pain. Therefore a combination of stretching of the hip flexors and strengthening of your abdominals as well as core muscles are essential treatment options. </span><br />
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</span></span> <span style="background-color: white; color: #222222; font-family: Arial; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i>* It is important to note that anterior hip pain can be the cause of other problems resulting from joint, nervous system or internal organs. It is essential that one <b>consult a medical doctor </b>with pain that does not change, or go away.<b> Proper diagnosis of injury</b> allows for proper treatment.</i></span><br />
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<span style="background-color: white; color: #222222; font-family: Arial; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large; line-height: 1.15;">How to Stretch a Hip Flexor</span></span></h4>
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<span style="color: #222222; font-size: large;"><span style="font-family: Georgia, Times New Roman, serif; line-height: 27px; white-space: pre-wrap;">There are specific exercises that are used to effectively <a href="https://plus.google.com/110859868714482808010/posts/NLgAXYw4s53" target="_blank">stretch and improve mobility</a> of the hip flexor.</span></span><br />
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<div style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 1.15; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
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<span style="background-color: white; color: #222222; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Please click here to view a video highlighting hip flexor tightness, testing and specific stretching.</span></span></div>
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<span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/109227427975179834936" target="_blank">+Bauer Physical Therapy</a> would like to thank <a class="g-profile" href="http://plus.google.com/101224208071250907389" target="_blank">+Peter Paik</a> for the presenting this post and video on The Hip Flexor Pain and Cause of Injury with his overview on stretching the tight hip flexor.</span><br />
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</span> <span style="font-size: large;"><b>Resources:</b></span><br />
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</span> <span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/110859868714482808010" target="_blank">+Lauren Bertolacci</a> of <b>laurensfitness.com</b> ( <a href="http://www.laurensfitness.com/2013/04/01/8-best-hip-flexor-stretches/">http://www.laurensfitness.com/2013/04/01/8-best-hip-flexor-stretches/</a> )</span><br />
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</span> <span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/104755973529470835827" target="_blank">+Jimson Lee</a> of <b>speedendurance.com</b></span><br />
<span style="font-size: large;">( <a href="http://speedendurance.com/2011/02/02/hamstring-injuries-iliopsoas-imbalances/">http://speedendurance.com/2011/02/02/hamstring-injuries-iliopsoas-imbalances/</a> )</span><br />
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<script src="//assets.pinterest.com/js/pinit.js" type="text/javascript"></script><br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-37353821870619967112013-11-05T20:57:00.000-08:002013-11-11T13:53:26.616-08:00Mindful Meditation Practice Benefits Body, Mind and Positive Emotions<br />
<h3>
Mindful Mediation Benefits for Body - Mind - Positive Emotion</h3>
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<a href="http://4.bp.blogspot.com/-lWQe_Dz4h8E/UnatqGFn0BI/AAAAAAAAHGU/-q9UhRRAfMA/s1600/benefitsofmeditation.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-lWQe_Dz4h8E/UnatqGFn0BI/AAAAAAAAHGU/-q9UhRRAfMA/s320/benefitsofmeditation.jpg" /></a></div>
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<span style="font-size: large;">The Benefits of meditation are becoming substantiated by numerous research studies supporting improvements of body, mind and <a href="http://www.healthy.net/Health/Interview/Meditation_Positive_Emotions_and_Brain_Science/306" target="_blank">positive emotion</a>. There is a growing body of research that supports the use of mindfulness meditation improves mental function, activates parts of the brain responsible for regulating <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156028/" target="_blank">emotions and social connection</a>. </span><br />
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</span> <span style="font-size: large;"><a href="http://web.plattsburgh.edu/files/686/files/2009p35-59-dooley.pdf" target="_blank">Physiological benefits of meditation</a> include positive effects on the circulatory and neuromuscular systems. This can influence our blood pressure, reduce pain, and relieve tension in our internal organs and muscles.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">This helps establish the benefits of a mind and body connection when <a href="http://bauerphysicaltherapy.wordpress.com/2013/03/02/the-healing-power-of-mindfulness-mindful/" target="_blank">practicing meditation in a mindful</a> manner. Becoming mindful to your thoughts, feelings, body sensations and environment, and experiencing these in the present is the foundation of meditation applied in a mindfulness practice.</span><br />
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</span><a href="http://www.nicabm.com/nicabmblog/mindfulness-works-heres-the-evidence/">http://www.nicabm.com/nicabmblog/mindfulness-works-heres-the-evidence/</a><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Clinical practitioners are integrating <a href="http://www.umassmed.edu/cfm/stress/index.aspx" target="_blank">Mindfulness Based Stress Reduction(MBSR)</a>in their clinical practice for pain control, relaxation, anxiety disorders, and to help with sleep disorders.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;"><b>What is Mindfulness</b></span><br />
<span style="font-size: large;">The <a href="http://greatergood.berkeley.edu/topic/mindfulness/definition" target="_blank">definition of mindfulness by Jon Kabat-Zinn</a>, founder of MBSR.</span><br />
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<blockquote class="tr_bq">
<span style="color: #666666; font-size: large;"><i>"Paying attention on purpose, in the present moment, and non-judgmentally, to the unfolding of experience moment to moment."</i></span></blockquote>
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Despite the large body of <i>research that supports meditation and mindfulness based stress reduction programs</i> there continues to be a resistance to practice these techniques based on many preconceived notions.</span><br />
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</span> <a href="http://s3.amazonaws.com/academia.edu.documents/30863901/MBSRMAJPR2004.pdf?AWSAccessKeyId=AKIAJ56TQJRTWSMTNPEA&Expires=1383622176&Signature=gVWSug9EUzqTzLlUhSqNobGA" target="_blank">Mindfulness-Based Stress Reduction and Health Benefits a Meta-Analysis, Grossman, et al.(2003</a><br />
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</span> <span style="font-size: large;">These are but a few of these notions that connect meditation with myth, and give the name a bad rap.</span><br />
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<ul><span style="font-size: large;">
<li><span style="font-size: large;">It goes against my religious beliefs.</span></li>
<li><span style="font-size: large;">Chanting a mantra must be used.</span></li>
<li><span style="font-size: large;">It takes long hours to be performed correctly.</span></li>
<li>It is impossible to sit in a lotus position for a long time.</li>
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<span style="font-size: large;"><br />
<span style="font-size: large;">You do not need to be a Hippy to practice meditation to experience the benefits of <i>health and positive emotions</i>.</span></span><br />
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<span style="font-size: large;"><a href="http://4.bp.blogspot.com/-sCkEElxWEEI/UnnJtQfu9bI/AAAAAAAAHKU/jTgj6uMcB9c/s1600/10-Science-Based-Reasons-To-Start-Meditating-Today-INFOGRAPHIC.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-sCkEElxWEEI/UnnJtQfu9bI/AAAAAAAAHKU/jTgj6uMcB9c/s1600/10-Science-Based-Reasons-To-Start-Meditating-Today-INFOGRAPHIC.png" /></a></span></div>
<span style="font-size: large;"><br />
<a class="g-profile" href="http://plus.google.com/115728496482871759435" target="_blank">+Emma Seppala</a>, PhD attributed to infograph </span><br />
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<span style="font-size: large;">The practice of mindfulness and meditation is just what it implies, practicing, however much time you have, a minute, a short break from your work tasks, or daily activity by:</span></span><br />
<ul><span style="font-size: large;">
<li><b>Being present</b> with nothing other than your breath. </li>
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<li><b>Giving attention to the moment</b> you are in and doing so in a non-judgmental manner. </li>
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<li><b>Experiencing the possibilities</b> within that breath, and the next breath... and what that reveals.</li>
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</span> <span style="font-size: large;"><b>Thich Nhat Hanh</b>, the Vietnamese Zen master and poet that was nominated for a Nobel Peace Prize stated eloquently:</span><br />
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<span style="font-size: large;"><i><span style="color: #666666; font-size: large;">"Mindfulness is revealing and it is healing."</span></i></span></blockquote>
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<span style="font-size: large;">Please take the time to answer a few questions if they apply to You</span><br />
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<li><b style="font-size: x-large;">How do You use Mindfulness and Meditation in Your Life?</b></li>
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<li><b style="font-size: x-large;">Do You apply this in a clinical practice?</b></li>
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<b><span style="font-size: large;">References:</span></b><br />
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<li><span style="font-size: large;"><span style="font-size: large;"><a href="http://sco.lt/5S0qll" target="_blank">Can Mindfulness Strengthen an Aging Brain</a></span></span></li>
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<ul><span style="font-size: large;">
<li><span style="font-size: large;"><a href="http://sco.lt/78X7S5" target="_blank">How Mindfulness Impacts Focus Even During Discomfort</a></span></li>
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-71065811861722001012013-10-17T11:17:00.000-07:002013-11-11T14:15:56.798-08:00How to Relieve Joint Pain Exercise or Supplements<h3>
Relieving Joint Pain with Exercise and Supplements</h3>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ca3TagcJh-E/Ul7UyJ6Z9sI/AAAAAAAAGy4/tD8Gn69KSVQ/s1600/xrayknees.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-ca3TagcJh-E/Ul7UyJ6Z9sI/AAAAAAAAGy4/tD8Gn69KSVQ/s1600/xrayknees.jpg" height="213" width="320" /></a></td></tr>
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<span style="font-size: large;">Suffering from <b>joint pain</b> as a result of osteoarthritis is both debilitating and costly. This has lead to an <a href="http://rbauerpt.blogspot.com/2013/08/how-to-recover-and-thrive-post-joint.html" target="_blank">increase of joint replacement surgery</a>. To avoid progression of degenerative joint disease the advancement of treatment protocols and proliferation of <b>joint supplements and exercise therapies</b> has resulted in growing services and products. There are many supplements that have been reported to benefit the pain relief and further breakdown of the joint surface.</span><br />
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<span style="font-size: large;">These supplements, including Chondroitin and Glucosamine, initially trialed on horses, are purported to do both, decrease pain and slow the breakdown of the cartilage surface of the joints.</span><br />
<span style="font-size: large;">The idea behind supplements is restoration of the weight bearing surface. There has been research that looks into the benefits of these supplements as a reliable <a href="http://www.mayoclinic.com/health/glucosamine/NS_patient-glucosamine/DSECTION=evidence" target="_blank">treatment for mild to moderate osteoarthritis and knee pain</a></span></div>
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<embed allowfullscreen="true" base="http://www.npr.org" height="386" src="http://www.npr.org/v2/?i=231451187&m=233790763&t=audio" type="application/x-shockwave-flash" width="400" wmode="opaque"></embed><br />
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<span style="font-size: large;">Due to the weight-bearing nature of the knees and hips, these joints are particularly sensitive to the loads of daily living. The result is progressive loss of function and performance with activities that include walking, sustained sitting and standing, stairs and bending. The progression of joint pain and functional loss then becomes a source of de-conditioning and potential weight gain. This leads to a cascading effect of diseased actions on the cardiovascular system(heart and circulation), and other systems of the body.</span></div>
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<span style="font-size: large;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/10983905" target="_blank">Exercise and weight loss in the aging individual</a> is a proven method of relieving pain and improving functional ability when you have been diagnosed with osteoarthritis. Maintaining healthy weight has a significant impact on reducing the stress to weight bearing joints. Orthopedist <a class="g-profile" href="https://plus.google.com/107357281286651749239" target="_blank">+Steven Meier</a> noted in a post that " <a href="http://for%20every%20pound%20of%20weight%20you%20lose%2C%20you%20achieve%20a%20four-fold%20reduction%20in%20the%20stress%20on%20each%20knee/" target="_blank">for every pound of weight you lose there is a four fold decrease in the stress of each knee</a> ".</span><br />
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<span style="font-size: large;">There has been further research to support the benefits of <a href="http://www.ncbi.nlm.nih.gov/pubmed/19638215%E2%80%8E" target="_blank">Intensive Diet and Exercise for Arthritis</a>:</span><br />
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<blockquote class="tr_bq">
<span style="color: #666666; font-size: large;"><i>The combined diet and exercise group also showed reduced knee pain, better function, faster walking speed and better physical health - related quality of life, compare with the exercise only group.</i></span></blockquote>
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<h4>
<span style="font-size: large;">
What type exercise will benefit my joint pain?</span></h4>
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<span style="font-size: large;">When it comes to exercise for joint pain related to degenerative changes the bottom line is exercise more. It does not matter what type of exercise you do, Just Do It. </span></div>
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<span style="font-size: large;">The primary goals of exercise with degenerative joint changes are:</span></div>
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<ul>
<li><span style="font-size: large;">Improve mobility</span></li>
<li><span style="font-size: large;">Increase strength and endurance of the muscles</span></li>
<li><span style="font-size: large;">Decrease body weight if you are overweight</span></li>
<li><span style="font-size: large;">Maximize functional capacity</span></li>
<li><span style="font-size: large;">Experience less pain</span></li>
</ul>
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<span style="font-size: large;">Increasing strength of the muscles that support the joint provides controlled movement and absorption of joint forces. A body that is able to <a href="http://bauerphysicaltherapy.wordpress.com/2012/05/13/helpful-solutions-for-your-degenerative-joint/" target="_blank">exercise and move</a> increases vascular supply throughout the body and locally to joint, improving circulation to cartilage. Increasing weight bearing activities also benefits the the skeletal system, increasing body density. This helps to slow the softening of bones, Osteoporosis.</span><br />
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<span style="font-size: large;"><b>Exercise for joint pain</b> can be applied by varied <b>modes of activity</b> with these goals in mind. </span></div>
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<span style="font-size: large;"><b>Walking is a great activity</b> that can be performed to engage the body in an activity, and provides a means of stress reduction. If you have mild to moderate joint pain try using <a href="http://amzn.to/17O8z1h" target="_blank">walking poles, or sticks</a>, to provide some relief of excessive joint stress. Using <a href="http://amzn.to/16iyAqb" target="_blank">durable trekking poles</a> on uneven terrain provides increased economy and additional calorie consumption over the long haul. On a recent trip on the John Muir Trail, <a href="http://ronstrekforparkinsons.blogspot.com/" target="_blank">Ron's Trek for Parkinson's</a>, the trekking poles provided the necessary support and protection over the 80 miles that I accompanied my brother as he hiked the complete 210 plus mile <span style="font-family: Georgia, Times New Roman, serif;">journey</span>.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Hiking With Sticks</td></tr>
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<span style="font-size: large;"><b>Riding a bike</b> is another activity that gets you outdoors, and minimizes excess loads to the hips and knees. Riding a stationary bike provides more control over workloads and ensures stability. Perform with light resistance initially, emphasizing revolutions per minute, or RPM's, greater than 70 RPM's. Light resistance with increased RPM's reduces the friction of the joint. Gradually increasing the tolerance of resistance and duration as this will provide an excellent stimulus to muscular strength and endurance that will carry over to you walking ability.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><b>Aquatic exercise</b> provides the benefits of reduced joint compression due to the buoyancy effects provided by the water. Exercising in the water is preferred if you have moderate to severe joint pain. Water activity can be swimming or a movement based program of designed exercises to engage the whole body. There are a variety of water exercise tools that can be used to support and resist your efforts.</span></div>
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<span style="font-size: large;">There are additional exercises that are great for total body fitness and support for exercising joints that require improved mobility, endurance and balance.</span></div>
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<b><span style="font-size: large;">Consult with a Physical Therapist</span></b></div>
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<span style="font-size: large;">Physical Therapists are trained in the science of movement and exercise physiology, and how this relates to injury, pain and degenerative processes of the body. A Physical Therapist works closely with your Medical Specialist(Orthopedist) to design an individualized program, educate you on a home program, and progress your program to meet functional goals and return to activity. </span><br />
<span style="font-size: large;">If you have any questions regarding exercise and <a href="http://bauerpt.com/" target="_blank">what you can do to help your joint pain</a> you may contact <a class="g-profile" href="https://plus.google.com/105250836780181048166" target="_blank">+Randy Bauer</a> through my website: </span><i style="font-size: x-large;">Bauer Physical Therapy</i><span style="font-size: large;">(</span><a href="http://bauerpt.com/" style="font-size: x-large;" target="_blank">http:bauerpt.com</a><span style="font-size: large;">) or Page at <a class="g-profile" href="https://plus.google.com/108973083051464196819" target="_blank">+Bauer Physical Therapy</a> .</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Progress to <b>movement based exercises</b> can include Yoga, Pilates and Tai Chi. These activities, when engaged in a supportive environment are safe and effective modes of exercise, and provide added challenge to maximize your fitness and well-being.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There is much you can do to prevent the progression of joint pain and progression of degenerative changes of the joint. Self-management through intensive diet modification to reduce the effects of body weight on the joint, and an individualized exercise program designed to improve your functional capacity are backed by research. Supplementation, while supporting relief of symptoms of those experiencing pain related to mild to moderate joint changes, does not reverse the degenerative process, and does nothing for improving your functional ability to move and exercise.</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-17273715460255621362013-10-14T07:04:00.000-07:002013-10-14T07:04:14.153-07:00How to Perfect the Plank<br />
<h2>
How to Get the Most Out of Your Plank</h2>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RplZVJLKLjQ/UltC9-LjVaI/AAAAAAAAGws/TUD3OjB-3f4/s1600/weighted+plank.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-RplZVJLKLjQ/UltC9-LjVaI/AAAAAAAAGws/TUD3OjB-3f4/s1600/weighted+plank.png" height="320" width="318" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Weighted Plank <a class="g-profile" href="https://plus.google.com/106480025953756157382" target="_blank">+Wayne Washington</a> </td></tr>
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<span style="font-size: large;"><b>The Plank</b> is a great all-around <b>core strengthening exercise</b>. If practiced with attention to technique you can <a href="https://plus.google.com/105250836780181048166/posts/baNLYFrhKQT" target="_blank">perfect the plank</a> without subjecting yourself to injury.</span></div>
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<span style="font-size: large;">In the Strength Training Lab, the Gym, you will find people performing many varieties of this exercise. Attention must first be given to the Classic Plank that <a class="g-profile" href="https://plus.google.com/108086887435909989445" target="_blank">+Neila Rey</a> refers to in her awesome infographic.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">The Classic Plank, performed from the forearms and toes, is a preferred technique to avoid weight-bearing on the hands. Performed from the hands, the plank can increase stress of the wrist.</span><br />
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<div class="g-post" data-href="https://plus.google.com/105250836780181048166/posts/cZvMy8HjHdD">
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<span style="font-size: large;">Attention is given to correct <b>posture of the neck</b>, alignment of the spine and positioning of the hips.</span><br />
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</b></div>
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<a data-pin-do="embedPin" href="http://www.pinterest.com/pin/447756387923737653/"></a><br />
<span style="font-size: large;">If the head is allowed to sag downward stress can accumulate in the neck and upper scapular region of the shoulder blades.</span><br />
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<br />
<br />
<span style="font-size: large;">If the back is allowed to sag downward, over accentuating the low back curve, like sway-back horse, stress can increase in the low back region. This can lead to low back pain and aggravation of pre-existing problems in the lumbar (low back) area.</span><br />
<br />
<span style="font-size: large;">Another common error is raising the butt to high. I refer to this as "teepee butt". Throw a sheet over the back and you have a tent.</span><br />
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<h4>
<span style="font-size: large;">Cure the Common Mistakes of the Plank</span></h4>
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<ul>
<li><span style="font-size: large;">Keep the <b>neck in a straight position</b> with the chin slightly tucked.</span></li>
<li><span style="font-size: large;">Keep the back and <b>spine in line</b> with the head in this position.</span></li>
<li><span style="font-size: large;"><b>Do not allow the spine to sag</b> by drawing the abdominal muscles inward.</span></li>
<li><span style="font-size: large;">Keep the <b>hips at the same level as the spine</b> and head.</span></li>
<li><span style="font-size: large;"><b>Breathing</b>, keep breathing. In through the nose, out through the mouth.</span></li>
</ul>
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<span style="font-size: large;">To begin your plank exercise use a timer positioned under your nose. Set the timer at 1-minute. Try to perform the "Classic Plank" exercise for as long as you can maintain good technique. Having a trainer monitor your exercise will provide the added benefit of watching your technique.</span></div>
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<h4>
<span style="font-size: large;">Modifications of the Plank</span></h4>
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<span style="font-size: large;">There are a variety of plank modifications that add value to the exercise.</span></div>
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<ul>
<li><span style="font-size: large;">Plank with alternating arm lift.</span></li>
<li><span style="font-size: large;">Plank with alternating leg lift.</span></li>
<li><span style="font-size: large;">Plank with alternating and opposite arm and leg lift.</span></li>
<li><span style="font-size: large;">Get ups, moving up and down from the "Classic Plank" position to the plank on hands position.</span></li>
</ul>
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<span style="font-size: large;">When you can perform a variety of plank exercises try the <a href="https://plus.google.com/108086887435909989445/posts/7H2KD3gVShR" target="_blank">Plank 5-Minute Challenge</a> .</span></div>
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<h4>
<span style="font-size: large;">The SmartBell Plank</span></h4>
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<span style="font-size: large;">The <a href="http://rbauerpt.blogspot.com/2013/08/the-genius-of-smartbells-for-fitness.html" target="_blank">SmartBell</a> is a 4.5-pound exercise tool that provides great wrist protection with a more neutral grasp. The weight of the SmartBell provides the added benefit of resistance to the exercise. I have used the SmartBell for over 6-years in my <a href="http://bauerpt.com/" target="_blank">Physical Therapy Gym</a> for functional based exercise, core strengthening and sport-specific exercise programs (<a href="http://rbauerpt.blogspot.com/2012/07/core-strengthening-for-baseball-probell.html" target="_blank">Baseball</a>, Volleyball, Tennis, Golf). </span></div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/Nzo62yJ1eKw?list=PLgDejM4wdcLk9UcD3raQNxg6X5eXfOms3" width="560"></iframe><br />
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<span style="font-size: large;">For more information on the SmartBell, and how you can use this functional exercise tool for dynamic exercise you may contact me, or leave a comment below and I will get to you.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Perfecting the plank takes discipline and <b>abdominal muscles with a strength base</b>. Build your foundation with perfect form and progressive endurance and you will be ready for the next Plank-off at the gym, or the living room floor. Remember, you are your best opponent.</span><br />
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</script>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-9531337732125547192013-09-28T13:22:00.000-07:002014-02-07T23:12:23.164-08:00How to Achieve Success with a Dose of Grit and Willpower<div class="separator" style="clear: both; text-align: center;">
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<h2>
Dose of Grit and Willpower: How to Achieve Success</h2>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-IPZzB-IzOiU/UkWxASJF-eI/AAAAAAAAGTc/kSSqac8zOsc/s1600/definition-Grit.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-IPZzB-IzOiU/UkWxASJF-eI/AAAAAAAAGTc/kSSqac8zOsc/s1600/definition-Grit.png" height="207" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GRIT: Defined</td></tr>
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<span style="font-size: large;">To achieve success in any endeavor requires <b>skill and knowledge</b>, and a good <b>dose of Grit and Willpower</b>. Success comes to those that are able to endure through hardship and setbacks. </span><br />
<span style="font-size: large;">Great accomplishments are found in athletic, business and personal stories with those individuals having modest levels of natural ability, educational background, IQ, or social standing.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">There are many stories of great <a href="http://rbauerpt.blogspot.com/2013/01/keys-to-success-athlete-performance.html" target="_blank">athletic performance</a> that are told of the guy or gal that was too small, too slow, or did not go through the acceptable route to achieve at a high level. Some of these stories have been made into Hollywood Movies: </span><br />
<span style="font-size: large;"><br />
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<a href="http://2.bp.blogspot.com/-rvQ0iw1XmBs/UkWx5VmdOaI/AAAAAAAAGTo/4i3tC8RAiLY/s1600/michaeloher.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-rvQ0iw1XmBs/UkWx5VmdOaI/AAAAAAAAGTo/4i3tC8RAiLY/s1600/michaeloher.jpeg" height="320" width="219" /></a></div>
<span style="font-size: large;"><br />
</span> <a href="http://www.npr.org/blogs/monkeysee/2011/02/08/133590180/beyond-the-blind-side-michael-oher-rewrites-his-own-story" target="_blank"><span style="font-size: large;">Michael Oher, "The Blind Side"</span></a><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;"><a href="http://bleacherreport.com/articles/1083473-greatest-underdog-stories-in-sports/page/2">Rudy Ruettiger, "Rudy"</a>, </span><br />
<br />
<span style="font-size: large;">And then there are the teams of notable over achievers like the legendary upset victory of the 1980 US Olympic Hockey Team.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Overcoming personal obstacles are what makes for success in life, and sometimes these stories become legend. There are those that have succeeded despite physical handicap, like <a href="http://bleacherreport.com/articles/1083473-greatest-underdog-stories-in-sports/page/2">Amy Palmiero-Winters</a>, that ran a marathon in 3 hours and 4 minutes after losing a leg in accident. She was quoted, "nothing good is ever easy and is never done alone".</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/104943384477166093964" target="_blank">+Les Dossey</a> emphasizes that getting Gritty is a "journey not a sprint".</span><br />
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<span style="font-size: large;"><br />
</span> <span style="font-size: large;">These stories demonstrate that with <a href="http://youtu.be/gpk1kt2N5KI" target="_blank">willpower</a> and grit you can be inspired to overcome adversity despite physical limitations, or lack of natural physical ability. This is held true to pursuing a business opportunity, mastering a new skill, our children's education and health pursuits.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">What often gets in our way is ourselves', this constant battle between what we want to do and what we should do. Acting with willpower, or that ability to resist short-term temptations in order to reach long-term visions, or goals. <a class="g-profile" href="https://plus.google.com/107432374578400047967" target="_blank">+Kelly McGonigal</a> a leading authority on willpower, and author of <a href="http://amzn.to/Yyl8sE" target="_blank">Willpower Instinct</a> explains that(see video) <a href="http://youtu.be/NbjjIId54g8" target="_blank">controlling willpower</a> is all about understanding the psychology of willpower.</span><br />
<span style="font-size: large;"><br />
</span> <br />
<blockquote class="tr_bq">
<span style="color: #666666; font-size: large;">"The biggest enemies of willpower:temptation, self-criticism, and stress. (...) these three skills - self-awareness, self-care, and remembering what matters most -- are the foundation for self-control". - Kelly McGonigal</span></blockquote>
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<blockquote class="tr_bq">
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<h4>
<span style="font-size: large;">You can <a href="http://zenhabits.net/three-effective-ways-to-enhance-your-willpower/" target="_blank">strengthen your Willpower by these three ways</a>:</span></h4>
<ul>
<li><span style="font-size: large;"><b>Plan for times when your self-control is depleted</b>. D</span><span style="font-size: large;">o not grocery shop when you are hungry, and tired from a long day of work.</span></li>
<li><span style="font-size: large;"><b>Exercise you willpower muscle</b>. By regularly working on your willpower through mental and emotional challenges you are actually strengthening your self-control for the long-term.</span></li>
<li><span style="font-size: large;"><b>Drink a glass of Fresh Fruit Juice</b>. Glucose provides a dose of blood sugar that helps with mental function, and willpower.</span></li>
</ul>
<br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Achieving success must have a strong dose of willpower, and that ability to look at how your present actions require attention for future, long-term benefit.</span><br />
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<h4>
<span style="font-size: large;">What is Grit?</span></h4>
<span style="font-size: large;">Showing up to do the work, over and over. Spending extra hours scouring through game film and opponent tendencies. Listening to book on tape, or a <a href="http://youtu.be/khx1BJXyUQI" target="_blank">YouTube video on learning and doing</a> by <a class="g-profile" href="https://plus.google.com/110027539302060678444" target="_blank">+Timothy Kenny</a> , writing between the lines of a book, making note cards and studying them in short chunks of time, all add up to a single-minded focus on a task. This is GRIT. It is a <a href="http://www.brainpickings.org/index.php/2013/09/26/angela-duckworth-grit/" target="_blank">consistency of passion and effort</a> in the face of struggle or obstacles. It is not about how your actions benefit a short-sighted goal, but that which adds to the skill and knowledge for the long-term goal. Effort builds knowledge and skill.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;"><a href="http://www.brainpickings.org/index.php/2013/09/26/angela-duckworth-grit/" target="_blank">Maria Popova of Brainpickings</a> says it best,</span><br />
<blockquote class="tr_bq">
<span style="color: #666666; font-size: large;">"Character is at least as important as intellect"</span></blockquote>
<span style="font-size: large;">as she reviews the work of McArthur Genius Award winner, Angel Duckworth.<br />
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<blockquote class="tr_bq">
<span style="background-color: white; color: #666666; font-size: large;">Ange</span><span style="background-color: white; color: #666666; font-size: large;">l Duckworth - "...have the qualities of dogged perseverance and sustained passion toward long term goals. she coined a term for this quality: GRIT. Duckworth believed GRIT could predict success above and beyond traditional metrics of intelligence such as IQ."</span></blockquote>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/_hAwj1eGvDw" width="420"></iframe><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Research by Duckworth suggests that </span><a href="http://blogs.kqed.org/mindshift/2012/10/how-important-is-grit-in-student-achievement/" style="font-size: x-large;" target="_blank">Grit is as influential to high achievement as intelligence</a><span style="font-size: large;">.</span><br />
<span style="font-size: large;"><br />
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<h4>
<span style="font-size: large;">How Much Grit do You Have?</span></h4>
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<span style="font-size: large;">Take the <a href="https://www.blogger.com/The%20Short%20Grit%20Scale:%20http://www.sas.upenn.edu/~duckwort/images/8-item%20Grit%204.pdf" target="_blank">Short GRIT Scale</a> to see how Gritty you are. </span></div>
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Positive character traits of self-control, willpower and grit can benefit, and add skill and knowledge. The energy put forth to achieving a goal comes in the form of extra effort, or spending time on a task, and having passion toward what you are striving for.</span><br />
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</span> <br />
<h4>
<span style="font-size: large;">Elements to successfully build achievement:</span></h4>
<ul>
<li><span style="font-size: large;"><b>Speed of thought about a task</b>. This is in terms of <i>knowledge and skill</i> a person has about a task.</span></li>
<li><span style="font-size: large;">Executing deliberate planning, <i>creativity</i> and reflection are <b>slow processes</b> that improve the outcome.</span></li>
<li><span style="font-size: large;">The ability to <i><b>accumulate information</b> </i>in a specific unit of time, that becomes knowledge, on a given task. </span></li>
<li><span style="font-size: large;">The more <i>time on a task</i>, or <b>effort</b>, will benefit the knowledge and skill needed to achieve a goal.</span></li>
</ul>
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<span style="font-size: large;">Personal achievement in your life endeavors is an element of well-being, and one that will allow you to flourish in your personal, business and health pursuits. Building willpower to resist the short-term temptations that obstruct what we desire, and perseverance and determination <u>is the <i>"true grit"</i></u> influencing your ultimate achievement and success in life.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">If You Have Read This Complete Post, or Can Contribute Your Feedback, Please Leave a Comment Below.</span></div>
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<span style="font-size: large;">References:</span><br />
<ul>
<li><span style="font-size: large;">How I found My Grit(and now pass it on to others) by Renee Jain <a href="http://positivepsychologynews.com/news/renee-jain/2012110824569">http://positivepsychologynews.com/news/renee-jain/2012110824569</a></span></li>
</ul>
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<li><span style="background-color: white; color: #333333; font-family: ff-tisa-web-pro-1, ff-tisa-web-pro-2, serif; font-size: 14px; line-height: 21px;"> </span><span style="font-size: large;"><span style="background-color: white; font-family: ff-tisa-web-pro-1, ff-tisa-web-pro-2, serif; line-height: 21px;"><a href="http://amzn.to/163WCs2" target="_blank">How Children Succeed: Grit, Curiosity, and the Hidden Power of Character</a>, by Paul Tough</span></span></li>
</ul>
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<a href="http://www.amazon.com/gp/product/0544104404/ref=as_li_qf_sp_asin_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=0544104404&linkCode=as2&tag=httpbauerphys-20"><img border="0" src="http://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=0544104404&Format=_SL160_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=httpbauerphys-20" /></a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=0544104404" height="1" style="border: none !important; margin: 0px !important;" width="1" /><br />
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-10833839523704571872013-09-18T23:33:00.002-07:002013-09-18T23:35:05.603-07:00Change Your Mind About Stress: Connect, Care & Compassion<br />
<span style="font-size: large;">The capacity to <b>change our mind about stress</b>, and <b>connect</b> with ourselves' and others, has great impact on our <b>well-being</b>. The nature of our work, how we engage with others, sharing and receiving with purpose and empathy, all have a positive effect on our health and well-being. We must stop for a moment, give attention, and change how we relate to, if not be friends with stress <a class="g-profile" href="https://plus.google.com/116246412993050502747" target="_blank">+Eli Davidson</a> .</span><br />
<span style="font-size: large;"><br />
</span> <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-9UNJRwoC404/UjqHsp_I10I/AAAAAAAAGMc/EXAmy6PPURM/s1600/Why+Give+Away+Your+Expertise++Kula+and+the+Circle+of+Giving.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-9UNJRwoC404/UjqHsp_I10I/AAAAAAAAGMc/EXAmy6PPURM/s1600/Why+Give+Away+Your+Expertise++Kula+and+the+Circle+of+Giving.png" height="241" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a class="g-profile" href="https://plus.google.com/107022061436866576067" target="_blank">+Mark Traphagen</a> <a href="http://www.slideshare.net/marktraphagen/circle-of-giving-why-give-away-your-expertise" target="_blank">Why Give Away Your Expertise</a></td></tr>
</tbody></table>
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Stress can be a state of disequilibrium. When we <a href="http://newmedialeaders.com/community/why-give-away-expertise-300/" target="_blank">give to much of our self there is imbalance</a>. The gift of giving, with compassion, restores this imbalance. Much the way a healthcare giver, or one that shares knowledge.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Stress can be caused by <i>disattention</i>. This leads to <i>disconnection</i> (imbalance), that leads to <i>disregulation</i>(loss of the feedback loop). This creates an internal imbalance, or <i>disorder</i>. This may ultimately lead to a <i>disease</i> of some system of the body(Schwartz, Gary, in <a href="http://amzn.to/14l6wo2" target="_blank">Full Catastrophe Living, Jon Kabat-Zinn</a>).</span><br />
<br />
<br />
<span style="font-size: large;">Stress can be linked to many physical and mental diseases, as well as our productivity and personal relationships, that effect how we function at work and home. Health practitioners have focused on how to treat these disorders. The focus has been on <b>how to "not stress out"</b>, and the<b> </b><a href="http://zenhabits.net/20-ways-to-eliminate-stress-from-your-life/" target="_blank">20 ways to eliminate stress in your life</a><b>.</b></span><br />
<br />
<span style="font-size: large;"><b>How to befriend stress</b> is another matter.</span><br />
<ul>
<li><span style="font-size: large;">Become more <b>attentive to our emotions</b></span></li>
<li><a href="http://www.northeastern.edu/cos/2013/04/release-can-meditation-make-you-a-more-compassionate-person/" target="_blank"><span style="font-size: large;"><b>Practice Meditation</b> </span></a></li>
<li><b><span style="font-size: large;">Compassion and Caring for others</span></b></li>
</ul>
<div>
<span style="font-size: large;">These are positive influences on how stressful life events can change our well-being. </span></div>
<div>
<span style="font-size: large;"><br />
</span></div>
<div>
<span style="font-size: large;">Stress, when approached from a positive psychology perspective, has the ability to develop <i>resiliency</i> through:</span></div>
<div>
<ul>
<li><b><span style="font-size: large;">Positive emotions </span></b></li>
<li><b><span style="font-size: large;">Meaning, or Optimism about the Future</span></b></li>
<li><b><span style="font-size: large;">Relationships</span></b></li>
</ul>
</div>
<br />
<div id="scoopit-container-4007242220">
<a href="http://www.scoop.it/t/positive-health/p/4007242220/kelly-mcgonigal-how-to-make-stress-your-friend-video-on-ted-com">Kelly McGonigal: How to make stress your friend | Video on TED.com</a></div>
<script src="http://www.scoop.it/embed-scoop/4007242220.js?maxwidth=457" type="text/javascript"></script><br />
<br />
<span style="font-size: large;">Recent research has demonstrated that by connecting with others in a meaningful way, providing care and compassion, has a way of relieving stress, and <b>making stress our friend</b>.</span><br />
<blockquote class="tr_bq" style="text-align: center;">
<i style="background-color: white;"><span style="color: #444444; font-size: large;">Let us fill our hearts with our own compassion, </span></i></blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<i style="background-color: white;"><span style="color: #444444; font-size: large;">Towards ourselves, towards all human beings</span></i> </blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<i style="background-color: white;"><span style="color: #444444; font-size: large;">- Thich Nhat Hanh</span></i></blockquote>
<div>
<br /></div>
<span style="font-size: large;">At the core of our well-being is the compassionate heart. This is a deep empathy for the help or giving to another person.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">How can we work this "compassionate heart" for our own well-being and others?</span><br />
<br />
<a href="http://www.oprah.com/spirit/Compassion-Meditation" target="_blank"><span style="font-size: large;">Compassion Meditation</span></a><br />
<br />
<br />
<div id="scoopit-container-4001842277">
<a href="http://www.scoop.it/t/positive-health/p/4001842277/the-compassionate-mind-observer">The Compassionate Mind | Observer</a></div>
<script src="http://www.scoop.it/embed-scoop/4001842277.js?maxwidth=457" type="text/javascript"></script><br />
<br />
<br />
<br />
<blockquote class="tr_bq" style="text-align: left;">
<i style="background-color: white; color: #444444; font-family: Times, 'Times New Roman', serif; font-size: x-large; line-height: 18px; text-align: center;"> </i></blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: Times, Times New Roman, serif; font-size: large;"><i>Knowledge-sharing not only creates a better world, but</i></span></span></blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: Times, Times New Roman, serif; font-size: large;"><i> brings esteem, loyalty, </i></span></span></blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: Times, Times New Roman, serif; font-size: large;"><i>and authority back to the one who share it. - </i></span></span></blockquote>
<blockquote class="tr_bq" style="text-align: center;">
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: Times, Times New Roman, serif; font-size: large;"><i><a class="g-profile" href="https://plus.google.com/107022061436866576067" target="_blank">+Mark Traphagen</a> </i></span></span></blockquote>
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Our present culture of social media has at the core the ability to provide a great resource for connecting to, caring and giving with compassion. This is the sharing of knowledge that we give to others through our relations in social media platforms. We have the ability to add value to someones life.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">References:</span><br />
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</span> <br />
<a href="http://www.amazon.com/gp/product/B005ERIRZE/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005ERIRZE&linkCode=as2&tag=httpbauerphys-20">The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can DoTo Get More of It</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B005ERIRZE" height="1" style="border: none !important; margin: 0px !important;" width="1" /><br />
<br />
<a href="http://www.amazon.com/gp/product/0385303122/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0385303122&linkCode=as2&tag=httpbauerphys-20">Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=0385303122" height="1" style="border: none !important; margin: 0px !important;" width="1" /><br />
<br />
<a href="http://www.amazon.com/gp/product/0307279502/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0307279502&linkCode=as2&tag=httpbauerphys-20">The Gift: Creativity and the Artist in the Modern World</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=0307279502" height="1" style="border: none !important; margin: 0px !important;" width="1" /><br />
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</span></span>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-41579431009387361062013-09-15T15:09:00.004-07:002013-09-15T15:09:58.501-07:00How Exercise Intensity Benefits Muscle Function and Performance<h3>
The Beneifts of Exercise Intensity: Muscle Function, Training and Performance</h3>
<div>
<span style="font-size: large;"><b>Exercise Training Intensity</b> is an essential variable to any exercise program. If you are an athlete with the goal of high performance, trying to lose weight, or just seeking to improve your function, exercise intensity must be considered in your program design.</span></div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XqNGUeR9Z6Y/UjYsh8mdeQI/AAAAAAAAGDE/HXxljsZSWQs/s1600/one-and-one-workout.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-XqNGUeR9Z6Y/UjYsh8mdeQI/AAAAAAAAGDE/HXxljsZSWQs/s1600/one-and-one-workout.jpg" height="320" width="205" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a class="g-profile" href="https://plus.google.com/108086887435909989445" target="_blank">+Neila Rey</a> <a href="https://plus.google.com/108086887435909989445/posts/bWspj2FN8cZ" target="_blank">high intensity</a></td></tr>
</tbody></table>
<br /></div>
<div>
<span style="font-size: large;"><b>How Exercise Intensity</b> is varied during an training session has everything to do about the goal that you desire. The benefits of training is a foundation to maximizing results. </span></div>
<div>
<br /></div>
<div>
<span style="font-size: large;">If your goal is to <i>lose weight</i>, intensity can manipulated to <i>increase your metabolism</i>.</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">If your goal is to<a href="http://rbauerpt.blogspot.com/2012/04/gameplan-for-success-training-for-speed.html" target="_blank"> <i>increase speed</i></a>, intensity must be considered to <i>improve neuromuscular function</i>.</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">If your goal is to <i>increase strength</i>, at any age, there must be increased intensity of muscular function to <i>maximize performance</i>.</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">To maximize the results of a training program it is important to know what your maximum intensity. This includes understanding your maximum ability to lift a weight, run a specific distance, or your heart rate response to a given workload (stationary bike, treadmill, or walk/run distance). </span></div>
<div>
<br /></div>
<div>
<i>Training intensity when engaged an any fitness program must be determined with the assistance of a skilled Medical Professional or Fitness Expert.</i></div>
<div>
<br /></div>
<div>
<br /></div>
<div id="scoopit-container-4007655794">
<a href="http://www.scoop.it/t/bauer-physical-therapy/p/4007655794/study-exercise-intensity-more-important-than-duration-for-weight-control-examiner-com">Study: Exercise intensity more important than duration for weight control - Examiner.com</a></div>
<script src="http://www.scoop.it/embed-scoop/4007655794.js?maxwidth=457" type="text/javascript"></script><br />
<br />
<br />
<span style="font-size: large;"><a class="g-profile" href="https://plus.google.com/103404535152876276226" target="_blank">+Steve Hoyles</a> describes varied methods to <a href="http://www.hoylesfitness.com/exercise-and-health/exercise-intensity/" target="_blank">increase exercise intensity</a>:</span><br />
<br />
<ul>
<li><b><span style="font-size: large;">Supersets</span></b></li>
<li><b><span style="font-size: large;">Tabata Method</span></b></li>
<li><b><span style="font-size: large;">Pauses (during negative phase of lift)</span></b></li>
<li><b><span style="font-size: large;">Time Under Tension (Super Slow Reps)</span></b></li>
<li><b><span style="font-size: large;">Intervals </span></b></li>
</ul>
<blockquote class="tr_bq">
<span style="background-color: white; color: #666666; font-family: Oxygen, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: large; line-height: 24px;">The fundamental purpose of your training is to improve your fitness and functionality, and these are sure-fire ways of doing this. - Steve Holyes</span></blockquote>
<br />
<div id="scoopit-container-4006189071">
<a href="http://www.scoop.it/t/bauer-physical-therapy/p/4006189071/how-to-increase-exercise-intensity">How to Increase Exercise Intensity</a></div>
<script src="http://www.scoop.it/embed-scoop/4006189071.js?maxwidth=457" type="text/javascript"></script><br />
<br />
<br />
<span style="font-size: large;"><b>Developing strength</b> and the ability to perform activities of high intensity are predictors of <b>maintaining function as the body ages</b>.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The <b>ability to engage in activities</b> around the home, outdoors, or in social or recreational pursuits has everything to do with your body's ability to perform work. This can include hiking into nature, rearranging the garage, or dancing at your child's wedding. So shake a leg and start a fitness program that engages your body to perform at higher intensities.</span><br />
<br />
<br />
<div id="scoopit-container-4000590366">
<a href="http://www.scoop.it/t/bauer-physical-therapy/p/4000590366/power-training-provides-special-benefits-for-muscles-and-function">Power training provides special benefits for muscles and function</a></div>
<script src="http://www.scoop.it/embed-scoop/4000590366.js?maxwidth=457" type="text/javascript"></script><br />
<br />
<span style="font-size: large;">Increasing fitness requires attention to exercise intensity to reap the benefits of muscle function and performance at any age, pursuit or fitness goal. </span><br />
<span style="font-size: large;">If you desire a training program, specifically designed to meet your health, fitness, or performance goals <b>contact me by completing the below form</b>.</span><br />
<br />
<span style="color: red; font-size: large;">Click Here</span> <span style="color: blue; font-size: large;"> <a href="http://www.emailmeform.com/builder/form/b7d7PCJ5wrsdl7OTf0hW5D2" target="_blank">Lean Fitness Start-Up</a></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-62184745130324830362013-09-13T14:01:00.000-07:002013-09-13T14:55:30.669-07:00How to Train Like the US Soccer Team: Speed and Endurance Conditioning<br />
<br />
<h3 style="text-align: center;">
<span style="font-size: large;">Conditioning for Speed and Endurance: Train Like US Soccer Team</span></h3>
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<span style="font-size: large;">The <b>conditioning for high-intensity <a href="http://rbauerpt.blogspot.com/2013/04/sports-performance-training-for-runners.html" target="_blank">athletic performance</a></b>, as is required for the <a class="g-profile" href="https://plus.google.com/104612283663674042423" target="_blank">+U.S. Soccer</a> Team, requires special <a href="http://bauerphysicaltherapy.wordpress.com/2011/12/05/developing-speed-endurance/" target="_blank">speed and endurance</a> work.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">Performing repeated bouts of high intensity, short sprints, with rest bouts of 30 to 40 seconds places demands on the lactic acid and phoso-creatine system. A strong aerobic base is required for sports of continuous work with short bouts of sprint and agility, and varied rest, or lower intensity efforts.</span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/YZFETFp7n2E?list=PLgDejM4wdcLnP7e5p0kj9hdCqxA_1W2Cy" width="560"></iframe><br />
<br />
<br />
<span style="font-size: large;"><b><a href="http://rbauerpt.blogspot.com/2013/02/sprint-bounding-and-testing-for-speed.html" target="_blank">Speed testing</a> </b>provides information to gain the athlete's maximum sprint time. The distance will require a 30-40 meter distance. Within this distance measures of acceleration, flying 20 meter, and speed in terms of time covered in the total distance. Using speed traps that measure the time in each zone allow the performance coach to gather a complete picture of the athlete's speed measures.</span><br />
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<br />
<iframe allowfullscreen="" frameborder="0" height="356" marginheight="0" marginwidth="0" mozallowfullscreen="" scrolling="no" src="http://www.slideshare.net/slideshow/embed_code/9621758" style="border-width: 1px 1px 0; border: 1px solid #CCC; margin-bottom: 5px;" webkitallowfullscreen="" width="427"> </iframe> <br />
<div style="margin-bottom: 5px;">
<strong> <a href="https://www.slideshare.net/rbauerpt/speed-training-dynamic-warm-up-9621758" target="_blank" title="GamePlan for Success:Speed Training Dynamic Warm Up">GamePlan for Success:Speed Training Dynamic Warm Up</a> </strong> from <strong><a href="http://www.slideshare.net/rbauerpt" target="_blank">Bauer Physical Therapy</a></strong> </div>
<span style="font-size: large;"><br />
<br />
<br />
</span> <span style="font-size: large;">When <b>testing for speed endurance</b> the athlete will then perform repeat 30 meter sprints with short, 25-30 second recovery. The athlete runs at maximum level with each 30 meter sprint. This is repeated 6 to 7 times, measuring the time of each sprint bout.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: large;">The intermittent, short bouts of rest interrupting the sprints is much like the football athlete returning to a huddle before the next play, or the basketball player sprinting to the opposite side of the court.</span><br />
<br />
<blockquote class="tr_bq">
<b><span style="color: #666666; font-size: large;">An Athlete conditioned specifically to meet the demands of their sport is a prepared athlete, and many prepared athletes are a prepared team.</span></b></blockquote>
<br />
<span style="font-size: large;">When training specifically for speed and <a class="g-profile" href="https://plus.google.com/109104387843534732318" target="_blank">+Speedendurance. com</a> rest intervals must be provided to accomplish the desired goals of the workout session. In the case of speed and speed endurance, rest intervals provide the recovery necessary to train at near maximal intensity. This intensity must be no more than 10% decay of a maximal effort. If this is not allowed to occur then the athlete will be training the aerobic system.</span><br />
<span style="font-size: large;"><br /></span>
<div style="text-align: center;">
<span style="font-size: large;">Learn More on GamePlan for Athetic Success</span></div>
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-28258585243148531902013-09-08T21:04:00.000-07:002013-09-08T21:50:08.834-07:00Testing and Developing Speed Endurance<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Djf9g7hBORQ/T4Hoc1XS7JI/AAAAAAAAAFw/hyXjYAyyPX0/s1600/bayern_munich_speed.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-Djf9g7hBORQ/T4Hoc1XS7JI/AAAAAAAAAFw/hyXjYAyyPX0/s1600/bayern_munich_speed.jpg" height="308" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Soccer Speed Endurance</b></td></tr>
</tbody></table>
<span style="font-size: large;"><span data-mce-style="text-decoration: underline;"><b>Developing speed endurance</b> </span><span style="color: #333333; font-weight: normal;">is important for maintaining a near maximal speed. <a href="http://speedendurance.com/2013/04/30/speedendurance-tv-top-5-weight-training-exercises-sprinters/" target="_blank">Speed endurance is important in track sprinting</a> events (100m to 400 meters) and in team sports, such as</span><span style="color: #333333; font-weight: normal;"> </span><a data-mce-href="http://rbauerpt.blogspot.com/p/athletic-performance-and-wellness.html" href="http://rbauerpt.blogspot.com/p/athletic-performance-and-wellness.html" style="color: #3c2bb6; font-weight: normal;" target="_blank" title="Speed training">soccer and football</a><span style="color: #333333; font-weight: normal;">, where there are repeated bouts of sprinting that may last from 4 to 10 seconds. In the case of soccer, speed endurance is critical for maintaining near maximal efforts of sprinting interrupted by bouts of lower intensity effort. To best achieve this ability of</span><span data-mce-style="text-decoration: underline;" style="color: #333333; font-weight: normal;"><em> repetitive</em></span><span style="color: #333333; font-weight: normal;"> </span><span style="color: #333333; font-weight: normal;">bouts of</span><a data-mce-href="http://wp.me/p1tgKB-3v" href="http://wp.me/p1tgKB-3v" style="color: #3c2bb6; font-weight: normal;"> high-end speed</a><span style="color: #333333; font-weight: normal;"> </span><span style="color: #333333; font-weight: normal;">(intensity greater than 90%), the effort must be interrupted with rest, or decreased work intensity, so that lactic acid does not accumulate. If this is allowed to take place the speed will decrease. The <a href="http://www.ideafit.com/fitness-library/the-three-metabolic-energy-systems" target="_blank">glycolytic (anaerobic) energy system</a> will fatigue, and the oxidative (aerobic) energy system will resume responsibility as the primary supplier of energy.</span></span><br />
<span style="font-weight: normal;"><span style="font-size: large;"><span style="color: #333333;"><br /></span></span></span>
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<blockquote class="tr_bq">
<span style="background-color: white;"><span style="color: red;"><span style="font-family: 'Open Sans', sans-serif; line-height: 19px;">"If the intensity of the speed endurance workout is not maintained, greater than 90%, the anaerobic capacity of the athlete will not be challenged, and the workout becomes an aerobic training session." </span></span></span> </blockquote>
<blockquote class="tr_bq">
<span style="background-color: white; color: red;"><a href="http://www.amazon.com/gp/product/073607483X?ie=UTF8&camp=1789&creativeASIN=073607483X&linkCode=xm2&tag=httpbauerphys-20" target="_blank">Tudor Bompa, Periodization: Theory and Methodology of Training(5th Edition)</a></span></blockquote>
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<span style="font-size: large;"><span data-mce-style="text-decoration: underline;"><b>Training the aerobic energy system</b> </span><span style="font-weight: normal; text-align: justify;">is important for spee</span><span style="color: #333333; font-weight: normal; text-align: justify;">d endurance. This is particularly the case for the soccer athlete where continuous work is performed for sustained, yet varied intensities and durations. The athlete's capacity to perform sustained work will be maximized by an improved aerobic capacity. An athlete that has a good aerobic base is better prepared for the recovery that is required between short bursts of speed (high intensity effort). Aerobic training is performed at lower intensities than speed endurance, or anaerobic</span><span style="color: #333333; font-weight: normal; text-align: justify;"> </span><a class="zem_slink" data-mce-href="http://en.wikipedia.org/wiki/Endurance_training" href="http://en.wikipedia.org/wiki/Endurance_training" rel="wikipedia" style="color: #3c2bb6; font-weight: normal; text-align: justify;" title="Endurance training">endurance training</a><span style="color: #333333; font-weight: normal; text-align: justify;">.</span> </span><br />
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<span style="font-size: large;"><b>Sport specific training</b> must be considered when planning a training program with the goal of <b>speed endurance</b>. Sports that require speed endurance include:</span><br />
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<ul>
<li><span style="font-size: large;">Basketball</span></li>
<li><span style="font-size: large;">Soccer</span></li>
<li><span style="font-size: large;">Football(skilled positions)</span></li>
<li><span style="font-size: large;">Track(components of sprinting and middle distance running)</span></li>
</ul>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-riCiL2YRjWQ/Ui0rlFNniNI/AAAAAAAAF-M/P4Tnru7Rz8s/s1600/usain-bolt1-300x225.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-riCiL2YRjWQ/Ui0rlFNniNI/AAAAAAAAF-M/P4Tnru7Rz8s/s1600/usain-bolt1-300x225.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Sprint Speed Endurance</b></td></tr>
</tbody></table>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">Field and Court sports require the sport specific nature of change of direction and must be included in the training process. A great example is the basketball athlete that must often sprint the length of the court, settle into a degree of short change of direction movements, then sprint to the other end of the court. There is a constant back and forth, with varied degrees of intensity.</span></div>
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<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">The Athlete with a sound aerobic capacity will fare well with speed endurance training. A base of aerobic conditioning allows the athlete to recover more rapidly between the bouts of increased exertion, or high intensity work bouts.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span data-mce-style="text-decoration: underline;" style="font-weight: normal;"><span style="font-size: large;">Example of speed endurance training:</span></span><br />
<ul style="color: #333333; font-family: 'Open Sans', sans-serif; line-height: 19px;">
<li><span style="font-size: large;">Place two cones: 30 meters apart.</span></li>
</ul>
<ul style="color: #333333; font-family: 'Open Sans', sans-serif; line-height: 19px;">
<li><span style="font-size: large;">Run 30 meters up and 30 meters back (60 meters)</span></li>
</ul>
<ul style="color: #333333; font-family: 'Open Sans', sans-serif; line-height: 19px;">
<li><span style="font-size: large;">Rest 30-40 seconds with light jog or walk around the start line.</span></li>
</ul>
<ul style="color: #333333; font-family: 'Open Sans', sans-serif; line-height: 19px;">
<li><span style="font-size: large;">Repeat this until unable to maintain >90% intensity level.</span><span style="font-size: large;"> </span></li>
</ul>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><i>The goal is to perform the up and back sprints at >90% of a 30 meter sprint.</i></span><br />
<span style="font-size: large;"><i><br /></i></span>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-9jPWWj1V6ms/Ui0qPNioTFI/AAAAAAAAF-A/2AgnS9rjb80/s1600/30metersprintrating_thumb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-9jPWWj1V6ms/Ui0qPNioTFI/AAAAAAAAF-A/2AgnS9rjb80/s1600/30metersprintrating_thumb.png" height="133" width="320" /></a></div>
<span style="font-size: large;"><i><br /></i></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>Speed endurance testing</b> is determined by repeat bouts of 30-meters with a slow jog back to the start line. This rest recovery duration should approximate 30 seconds. Each 30 meter sprint time is recorded. The fastest time is compared to the slowest time with 6 to 7 reps of 30 meters. A good speed endurance indicator is having less than 10% decay from the fastest recorded 30 meters. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The Speed endurance test is a great pre-season test for individuals and teams to perform. Keep a record. It can be useful in determining the specific fitness of the team as a whole, providing valuable information for fitness training.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">With some imagination and attention to exercise physiology the athlete will reap the rewards of speed endurance training. It is important to develop all systems of the athlete in a year round training program. Emphasis is always given to overall health and fitness of the athlete, and the sport specific demands that performance training provides.</span><br />
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-76895442544231732562013-08-31T19:16:00.003-07:002013-08-31T19:29:09.666-07:00How to Test Your Present Level of Fitness Bleep Test<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-d9yWdF-xFVk/UiKGJquEtAI/AAAAAAAAFyY/3TEMa9pBUHk/s1600/photo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="http://4.bp.blogspot.com/-d9yWdF-xFVk/UiKGJquEtAI/AAAAAAAAFyY/3TEMa9pBUHk/s1600/photo.jpg" height="400" title="The Bleep Fitness Test" width="270" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Bleep Fitness Test<br />
There is Good Reason it is called Bleep</td></tr>
</tbody></table>
<br />
<span style="font-size: large;"><b>The Bleep Fitness Test</b> (BFT) is a great fitness app for measuring your <b>present level of fitness</b>. This is a field test that is commonly used for <i>Fitness Testing the Soccer Athlete</i>. I have also used for fitness testing basketball players. It is a great test to see how fit you are, providing a <a href="http://beta.active.com/articles/soccer/3-endurance-tests-for-soccer-players-873709" target="_blank">fitness index of aerobic capacity (VO2)</a>. It also provides a qualification of good, excellent, essentially how you measure up to others.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><a href="https://play.google.com/store/apps/details?id=uk.co.aspectica.bleep&hl=en" target="_blank">The Bleep Fitness Test</a> is also commonly referred to as the Beep Test. The Test is can be continuous or discontinuous. The BFT is a continuous test performed on a <i>soccer/football/basketball</i> field or court within 2 cones set 20-meters apart. The App used here can be downloaded onto you phone. The test protocol is essentially progressive speeds of running up and back between the two cones. The speed progressively increases, and the individual must keep pace. There is an audible sound that lets you know if you are keeping pace. When you are no longer able to keep pace the test is terminated. Your test results are displayed and saved for future reference.</span><br />
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<br />
<br />
<a href="https://play.google.com/store/apps/details?id=uk.co.aspectica.bleep&hl=en" target="_blank"><span style="font-size: large;">The Bleep Fitness Test Application: Google Play</span></a><br />
<br />
<a href="https://itunes.apple.com/ie/app/bleep-test-free/id428100189?mt=8" target="_blank"><span style="font-size: large;">Bleep Test Free: Apple</span></a><br />
<br />
<br />
<span style="font-size: large;">The discontinuous test is the Intermittent Recovery Test. This test has a walk-around zone of 5-meters that is performed after the up and back phase of the 20-meter run. This test is not used in establishing your aerobic fitness. <a href="http://www.ussoccer.com/news/coaching-education/2012/12/dawn-scott-educates-coaches-on-soccer-specific-fitness.aspx" target="_blank">The Intermittent Recovery Test (Yo-Yo Test) has been used by US Soccer</a>, and is the test I commonly used when field testing the soccer athlete.</span><br />
<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/OPoYHIDaI_c?list=PLgDejM4wdcLnP7e5p0kj9hdCqxA_1W2Cy" width="560"></iframe><br />
<br />
<br />
<span style="font-size: large;"><b>The Nature of the BFT is a Gut Check to Measure your Fitness Level</b>. This will establish your baseline that can be measured at a future date. Establishing this <a href="http://www.brianmac.co.uk/beep.htm" target="_blank">index of fitness is an essential component to purposeful fitness and sports conditioning</a>. If you do not know your physical conditioning level prior to your sport season you do not have an honest picture what conditioning goals to set, or training protocol to follow.</span><br />
<blockquote class="tr_bq">
<span style="font-family: inherit;"><br style="background-color: white; color: #404040; line-height: 18px;" /></span><span style="line-height: 18px;"><b>There are only two people that have completed the full 21 levels of the Bleep Test, and they are Beckham and Armstrong. Do not expect to even come near this level unless you are a highly conditioned athlete. </b></span></blockquote>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Give the Bleep Fitness Test a try. Let me know how you performed, and if you have any questions on the test protocol or on How to Boost Your Training Level. There are more Fitness Testing Protocols that I will share with you in the future. Until then, <b>Get Bleeping Fit</b>.</span><br />
<br />
<h4>
<span style="font-size: large;">
Recommended Reading and Resources</span></h4>
<div>
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/0736001638?ie=UTF8&camp=1789&creativeASIN=0736001638&linkCode=xm2&tag=httpbauerphys-20" target="_blank">High Performance Sports Conditioning</a> (Bill Foran, Editor)</span></div>
<div>
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/073607483X/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=073607483X&linkCode=as2&tag=httpbauerphys-20">Periodization-5th Edition: Theory and Methodology of Training</a><img src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=073607483X" div="" /> (Tudor Bompa)</span><br />
<br /></div>
<span style="background-color: white; color: #404040; font-family: Roboto, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0Mission Viejo, CA, USA33.56890852230103 -117.6757560370483633.565601022301031 -117.68079853704836 33.572216022301028 -117.67071353704836tag:blogger.com,1999:blog-4389448547662882000.post-55327965403147771842013-08-29T09:23:00.002-07:002013-08-29T09:23:41.962-07:00How SmartBells Work For Physical Therapy<h2>
How SmartBells Work for Physical Therapy</h2>
<br />
I was introduced to <b>SmartBells</b> over 5 years ago in my Physical Therapy practice, <a href="https://plus.google.com/u/0/b/108973083051464196819/108973083051464196819/about/p/pub" target="_blank">Bauer Physical Therapy</a>. In no time was hooked by the <b>innovative and genius design</b>, and began to understand<a href="http://rbauerpt.blogspot.com/2013/08/the-genius-of-smartbells-for-fitness.html" target="_blank"> how I could use the SmartBell</a>, not only with my Physical Therapy clients, but also for <i>specialized fitness and sports conditioning programs, and work conditioning.</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-DA5r6OFpIQ4/UggSEpZG3RI/AAAAAAAAE9c/gw4yPWLefD8/s1600/Trunk+Stabilization+Integrated+Approach+SB+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-DA5r6OFpIQ4/UggSEpZG3RI/AAAAAAAAE9c/gw4yPWLefD8/s320/Trunk+Stabilization+Integrated+Approach+SB+%25281%2529.jpg" width="320" /></a></div>
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In my practice I have developed functional routines for a variety of rehabilitation implementation. This has included teaching body mechanics of lifting, <a href="http://rbauerpt.blogspot.com/2012/11/stop-back-and-neck-pain-postural-relief.html" target="_blank">postural re-education</a>, and <a href="http://rbauerpt.blogspot.com/2012/07/core-strengthening-for-baseball-probell.html" target="_blank">upper and lower core conditioning for baseball players</a>. The design of the SmartBell allows for a variety of functional grasping techniques. This instills ergonomic gripping unlike the conventional use of bars and dumbbell.<br />
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<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ShtfxdENcdI?feature=player_embedded' frameborder='0'></iframe></div>
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<div class="separator" style="clear: both; text-align: center;">
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The SmartBell also is sturdy, making it literally unbreakable. Place it on the floor and it becomes a platform for push-ups, plank rows, and even standing to promote balance. In the manner of upper extremity weight-bearing the wrist is assumes a more neutral position, unlike the standard push up posture where the position of the wrist is more extended.<br />
<br />
The SmartBell can be used with a bilateral grasp, or you can grasp two SmartBells in the middle portion. This allows for bilateral symmetrical and asymmetrical exercises (bent-over flies, alternating flies). This functional emphasis provides for a variety of movement patterns. Developing protocols to meet the demands of your clients, or your own fitness needs are only limited by your own innovations.<br />
<br />
You can visit <a href="http://thinkfit.com/index.php" target="_blank">ThinkFit</a> if you are interested in purchasing your own SmartBells. If you have questions regarding the use in your own setting or fitness program do not hesitate to comment below, and I will be glad to answer your questions or comments.
If you choose to purchase a SmartBell at ThinkFit use the coupon code:<span style="color: red;"> RBPT</span> on check out and you will be provided a <b>10% discount</b> on purchase.<br />
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<iframe frameborder="0" height="648" marginheight="0" marginwidth="0" scrolling="no" src="http://www.mystorey.com/p/OFlRPLl/embed/" width="376"></iframe>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-27387743289010457012013-08-25T16:38:00.000-07:002013-08-25T16:38:35.714-07:00Start Lean Fitness<div>
<span style="color: #3b627e; font-family: Lucida Sans, Lucida Grande, Lucida Sans Unicode, sans-serif;"><span style="font-size: 11px;"><br />
</span></span></div>
<h2>
<span style="color: orange;">Start Lean Fitness</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Pfet6n-RYyc/UhkuAG3ZeDI/AAAAAAAAFow/1SLYCOOqCjM/s1600/startleanfitness.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" src="http://3.bp.blogspot.com/-Pfet6n-RYyc/UhkuAG3ZeDI/AAAAAAAAFow/1SLYCOOqCjM/s1600/startleanfitness.png" title="" /></a></div>
<span style="font-size: large;"><b>Start</b> = The <b>intention</b> to begin. Come into being.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>Lean</b> = <b>Trim the excess</b>, make do with what You have for the <b>journey</b>. The quality of being suitable to fulfill a particular role or task to rely for support or <b>inspiration</b>. Thin in a <b>Healthy</b> way.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>Fitness</b> = The condition of being <b>physically sound and healthy</b>, especially as the result of <a href="https://plus.google.com/u/0/communities/117639885920925825176" target="_blank"><b>exercise</b> and <b>proper nutrition</b></a>.</span><br />
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<b><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; text-align: justify;">The first step to any </span><a href="http://bauerphysicaltherapy.wordpress.com/2011/10/31/change-contemplating-or-acting/" style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; margin: 0px; outline: 0px; padding: 0px; text-align: justify; text-decoration: none; vertical-align: baseline;" target="_blank" title="Change: Contemplating or Acting">change</a><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; text-align: justify;"> process is the decision to </span><em style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; margin: 0px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;">“Start-Up”</em><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; text-align: justify;"> in the first place. A </span><a class="zem_slink" href="http://en.wikipedia.org/wiki/Lawn_mower" rel="wikipedia" style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; margin: 0px; outline: 0px; padding: 0px; text-align: justify; text-decoration: none; vertical-align: baseline;" title="Lawn mower">lawn mower</a><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; text-align: justify;"> does not start until we pull the cord. That is the <a href="http://sco.lt/6FZ59d" target="_blank">first and most important step</a>, start your engine. Once this is accomplished you are on your way, as long as there is fuel in the tank, a general plan or direction, an appreciation to learn from yourself and others, and a trust in the path that You have chosen. The return on investment is your own </span><a class="zem_slink" href="http://en.wikipedia.org/wiki/Quality_of_life" rel="wikipedia" style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; margin: 0px; outline: 0px; padding: 0px; text-align: justify; text-decoration: none; vertical-align: baseline;" title="Quality of life">Well-Being</a><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 22.3125px; text-align: justify;">.</span></b></blockquote>
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<span style="font-size: large;"><span style="font-style: normal; font-weight: normal;">Consider </span><b style="font-style: normal;"><a href="http://bauerphysicaltherapy.wordpress.com/2011/10/31/lean-fitness-start-up/" target="_blank">Start Lean Fitness</a></b> the act of taking yourself from where you are now to where you would like to be. Consider that being able to <i><span style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">lean</span> on someone</i><span style="font-style: normal;"> for help and support will help in </span><i><a href="http://bauerphysicaltherapy.wordpress.com/2013/02/18/overcoming-obstacles-back-on-your-horse/" target="_blank">overcoming obstacles</a></i><span style="font-style: normal;">. Now ask your self a few questions:</span></span></div>
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<li><span style="font-family: inherit; font-size: large; font-style: inherit; line-height: 2.1em;">“What do I want to become?”</span></li>
<li><span style="font-family: inherit; font-size: large; font-style: inherit; line-height: 2.1em;">“What do I want to be able to do, that I am having difficulty, or unable to do now?”</span></li>
<li><span style="font-family: inherit; font-size: large; font-style: inherit; line-height: 2.1em;">Who am I beginning to rely upon now, more and more, due to my present physical state, or disability?”</span></li>
<li><span style="font-family: inherit; font-size: large; font-style: inherit; line-height: 2.1em;">What is that image that I want to keep in my head of that person I want to be?”</span></li>
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-70414792657969644532013-08-18T12:36:00.000-07:002013-11-29T14:19:24.277-08:00How to Recover and Thrive Post Joint Replacement<h2>
How to Recover and Thrive Post Joint Replacement</h2>
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<a href="http://3.bp.blogspot.com/-96Odd5hTzpE/UhBCU1ZqrkI/AAAAAAAAFgY/3nTZ4DDopgs/s1600/replacement-knee-surgery.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-96Odd5hTzpE/UhBCU1ZqrkI/AAAAAAAAFgY/3nTZ4DDopgs/s1600/replacement-knee-surgery.jpg" /></a></div>
<span style="font-size: large;">How to recover and thrive <b>post joint replacement</b> is not different than an athlete returning to play after sustaining an injury. This athlete is faced with a change of activity level, loss of normal play, and the trial of <a href="http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=aba13452-8eec-4fcb-adb8-53e3a5456e3f" target="_blank">post-operative care in the form of physical therapy</a>, and compliance to a medical treatment plan. The progression of return to activity following <i>Joint Replacement Surgery (JRS)</i> requires the same preparation, focus, discipline, compliance and patience as athlete. <b>It Takes a Positive Mindset</b>.</span><br />
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<span style="font-size: large;"><a href="http://www.prb.org/Publications/Articles/2013/us-baby-boomers.aspx" target="_blank">Baby boomers in 2013</a> are of at the age of 49-67. This is the age when we, yes I am a Baby Boomer, are experiencing health effects of aging. Arthritis and degenerative joint changes are a leading health condition reported by this group. The fact is that young people are requiring joint replacement surgery due to advanced degenerative joint disease. The other fact is that our older population, while aging, is maintaining an active lifestyle by traveling, participating in sports and work activities, and participate in an active social life. Joint replacement is often elected as a treatment of joint to manage pain and decline of functional ability. The ultimate goal is to <b>thrive in our aging years</b>.</span><br />
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<a href="http://www.youtube.com/watch?v=xAL_TrQdtTY&feature=share&list=UUL-IWPkXQn3JYYYsPnpGlIg" target="_blank"><span style="font-size: large;">Hip and Knee Joint Replacement by Doc Mike Evans</span></a><br />
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Preparation for Replacement</span></h3>
<span style="font-size: large;">The benefit of going into a <i>JRS</i> is you can prepare for the event. Your surgery is elective, and you have the opportunity to prepare for a successful outcome. The pre-operative phase of<i> JRS</i> requires pre-habilitation. This phase is a preparatory phase that gets the body, and mind, prepared for, and ready to meet the demands of the surgery.</span><br />
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<span style="color: #444444; font-size: large;">It is much easier to learn how the knee is expected to move and what exercises you will be expected to perform on a daily basis after the surgery, if you prepare in a pre-operative state. This preparation must include <a href="http://www.youtube.com/watch?v=aUaInS6HIGo&feature=share&list=PL744DC6ABF4A789B9" target="_blank">increasing fitness</a> - <a href="http://bauerphysicaltherapy.wordpress.com/category/about-bauer/" target="_blank">Randy Bauer, Bauer Physical Therapy</a></span></blockquote>
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<span style="font-size: large;">It is also a time to address your <a href="http://bauerphysicaltherapy.wordpress.com/2012/03/25/tracking-your-fitness-aerobic-capacity/" target="_blank">exercise capacity</a> and body weight. These two issues, <span id="goog_318587001"></span><a href="http://www.fims.org/.../PS22-Physical-activity-and-total-joint-replacement.pdf%E2%80%8E" target="_blank">body weight and fitness level</a><span id="goog_318587002"></span>, are important predictors of how you will recover from surgery and restore your physical capacity.</span><br />
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Pickle Ball, Any Body</h4>
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<span style="font-size: large;">Your engagement in activities such as golf, <a href="http://hss.edu/onthemove/playing-tennis-after-a-knee-or-hip-replacement/#.UhAjGWRoRG4" target="_blank">tennis</a> and <a href="http://www.ocregister.com/articles/courts-373349-pickleball-tennis.html%E2%80%8E" target="_blank">pickleball</a>, swimming and walking are all possible post joint replacement. Keeping in mind the normal post-operative obstacles of pain, limited mobility and a decline in functional mobility and gait, the return to your desired activities and sports will not be easy, but definitely possible with hard work and compliance to your treatment plan.
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Thrive Post Joint Replacement Surgery</span></h3>
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<span style="font-size: large;"><b>Pain Management is an important phase</b> of the post-operative course of treatment. Limiting pain post-operatively is important for achieving successful <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2674168/" target="_blank">outcome following joint replacement</a>.The surgery is an open procedure and requires some major work performed by the Orthopedist. Pain is to be expected. Following a pain management program prescribed by the physician and instructions by your physical therapists are essential in getting through this phase. "Cold packs are your friend", I tell my clients. Cold packs are beneficial in reducing pain and inflammation. Due to the nature of the surgery swelling is expected, and cold packs are useful in reducing the swelling that causes pain and limitation of joint mobility.
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Tools: Polar Ice Standard Knee Wrap</span></h4>
<span style="font-size: large;">*Ice pack is best applied to hip with a standard ACE Wrap
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<a href="http://www.amazon.com/gp/product/B000MAV0SO/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000MAV0SO&linkCode=as2&tag=httpbauerphys-20"><img border="0" src="http://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B000MAV0SO&Format=_SL160_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=httpbauerphys-20" /></a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B000MAV0SO" height="1" style="border: none !important; margin: 0px !important;" width="1" /> </div>
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<a href="http://3.bp.blogspot.com/-4n8Y0w2xk20/UhBDjTtRafI/AAAAAAAAFgk/UoHOxuZpPIU/s1600/hip+replacement-images.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-4n8Y0w2xk20/UhBDjTtRafI/AAAAAAAAFgk/UoHOxuZpPIU/s320/hip+replacement-images.jpeg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Balance & Strength</td></tr>
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<span style="font-size: large;"><b>Restoration of Joint Range of Motion</b> will begin almost immediately post-operatively. There are protocols that are offered by your Orthopedist and Physical Therapist that are based on the exact procedure that was performed. Exercises will include passive range of motion with assistance of your PT and progressive assistive exercises that help in restoring your range of motion. The improvement of joint mobility must be given importance early in the recovery process. As your joint mobility improves so to does your circulation in the extremity. A great mode of restoring joint mobility is a stationary or recumbent bike. Initially the bike is used for range of motion alone. I find that normal mobility on a stationary bike is gained once you achieve >100 degrees of knee flexion. It is of particular emphasis to gain full knee flexion in the case of a Total Knee Arthroplasty (TKA) early in the post-op course. This is aided by avoiding placement of a pillow under the knee. Instead, place the pillow under the foot allowing the knee to fully extend for multiple periods of duration through the day.
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Tools: Anti-Burst Gym Ball (55-75cm)</span></h4>
<a href="http://www.amazon.com/gp/product/B00BI7SOJI/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00BI7SOJI&linkCode=as2&tag=httpbauerphys-20"><img border="0" src="http://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B00BI7SOJI&Format=_SL160_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=httpbauerphys-20" /></a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B00BI7SOJI" height="1" style="border: none !important; margin: 0px !important;" width="1" />
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<span style="font-size: large;"><b>Increased Strength and Endurance </b>of the lower extremity muscles, and upper extremity muscles are introduced to improve the functional demands of increased daily activities. Strong upper extremity muscles come in handy when using gait aides (walkers, crutches and cane). As the lower extremity muscles are strengthened there is greater capacity to withstand weight bearing tolerance of the lower extremity. The use of a gait aide, such as a crutch, will allow for this normal return to weight bearing, and provides some strengthening effect. Strengthening the muscles to perform normal activity will include open chain exercises(Example: Straight Leg Lifts) and progress to Closed Chain Exercises (Example: Step ups and short squats). This will carry over to improved ability to negotiate steps and stairs at home, as well as increasing your walking duration. An excellent mode of exercise post-JRS is a stationary bike. The stationary bike allows for range of motion, muscle endurance and progressive resistance to muscles for strengthening.
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Tools: </span></h4>
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<li><span style="font-size: large;"><a href="http://www.amazon.com/gp/product/B001LIDWYQ/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001LIDWYQ&linkCode=as2&tag=httpbauerphys-20">ProForm 280 CSX Upright Bike</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B001LIDWYQ" height="1" style="border: none !important; margin: 0px !important;" width="1" /></span></li>
<li><span style="font-size: large;"><a href="http://www.amazon.com/gp/product/B000I1BQKO/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000I1BQKO&linkCode=as2&tag=httpbauerphys-20">Valeo AW20 Adjustable Ankle / Wrist Weights (10-Pounds Each, 20-Pound Total)</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B000I1BQKO" height="1" style="border: none !important; margin: 0px !important;" width="1" /> </span></li>
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<span style="font-size: large;"><b> </b> <b> </b> <b> </b> <b></b> <b>Improved Balance and Proprioception</b> is part of the post-operative course of any joint replacement surgery. The effects of surgery change the way you perceive motion and weight bearing sense in the joint. Gains in your balance and joint awareness are provided through core stabilization and protective activities that challenge you in an unsteady environment. It is important to restore these functions of balance to prevent the likelihood of falls in and out of the home. Improved balance will be of benefit as you return to your active life style; playing golf, gardening or household chores.
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<b><span style="font-size: large;">Tools: </span></b></h4>
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<li><span style="font-size: large;"><a href="http://www.amazon.com/gp/product/B000WQ4Z7Q/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000WQ4Z7Q&linkCode=as2&tag=httpbauerphys-20">Isokinetics Inc. Brand Exercise Disc / Balance Cushion - 14" Diameter - 10 Colors to Choose From</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B000WQ4Z7Q" height="1" style="border: none !important; margin: 0px !important;" width="1" /> <a href="http://www.amazon.com/gp/product/B0011YY86G/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0011YY86G&linkCode=as2&tag=httpbauerphys-20">Airex Balance Pad Blue</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B0011YY86G" height="1" style="border: none !important; margin: 0px !important;" width="1" /></span></li>
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<span style="font-size: large;"><b>Normal Gait begins with increasing your weight bearing tolerance post-operatively</b>. Assistive devices such as walkers, crutches and cane are helpful at restoring your normal gait pattern, weight bearing and ambulating over varied terrain. Returning to full weight bearing with normal gait allows for greater function in all of your daily activities, as well as an active lifestyle, and this is of great importance to your total well-being. A normal goal of physical therapy is to walking 1-mile within two months post-op joint replacement without gait assistance.
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Tools: </span></h4>
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<li><span style="font-size: large;"><a href="http://www.amazon.com/gp/product/B007YT854S/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B007YT854S&linkCode=as2&tag=httpbauerphys-20">BAFX Products (TM) - 2 Pack - Anti Shock Hiking / Walking / Trekking Trail Poles - 1 Pair</a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=httpbauerphys-20&l=as2&o=1&a=B007YT854S" height="1" style="border: none !important; margin: 0px !important;" width="1" /></span></li>
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<b><span style="font-size: large;"> </span></b></h4>
<span style="font-size: large;"><b>Functional Recovery and Training</b> begins with basic daily activities. This includes getting out of bed, bathing and dressing. In essence, you are starting from scratch. Learning new strategies to do the basic of daily activities progresses quickly to more advanced activities. It is not long before you are <a href="http://secretinthedirt.com/index.php/dirt-blogs/entry/golf-after-total-joint-replacement" target="_blank">practicing elements of your golf swing</a>, side-stepping across the floor to mimic your favorite dance step, or to practice your moves on the court. Going into a <i>JRS</i> requires preparation, and understanding that it will not be easy and some patience and hard work will be required. Teamwork is required from medical professionals, physical therapists, and those that are close to you to help your along the way. Consider some of the tools that can be used to help regain your functional capacity, and before long, you will be thriving, and returning to play.
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<i><span style="font-size: large;">Before engaging in any exercise and activity pre-operative or post-operative Total Joint Replacement it is advised that you consult with your Medical Specialist. The above activities can be used with the approval of your medical and rehabilitation specialist. </span></i></h4>
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<span style="font-size: large;"><b>References:</b> </span></h4>
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<span style="font-size: large;">Physical Therapy Aide Blog: <a href="http://www.physicaltherapyaide.org/sports-injury-recovery/" target="_blank">105 Premier Resources on Sports Injury Recovery</a> :</span></div>
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<a href="http://www.physicaltherapyaide.org/sports-injury-recovery/"><span style="font-size: large;">http://www.physicaltherapyaide.org/sports-injury-recovery/</span></a></div>
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<span style="font-size: large;"><b> </b> <span style="font-family: arial, helvetica, clean, sans-serif;"><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2674168/" target="_blank">Multimodal Pain Management after Total Hip and Knee Arthroplasty at the Ranawat Orthopaedic Center</a>: </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Maheshwari%20AV%5Bauth%5D" style="color: #642a8f; font-family: arial, helvetica, clean, sans-serif; line-height: 17px;">Aditya V. Maheshwari</a><span style="font-family: arial, helvetica, clean, sans-serif; line-height: 17px;">, MD, et al, </span><span style="font-family: arial, helvetica, clean, sans-serif; line-height: 1.5;"><span class="citation-abbreviation" style="line-height: 17.984375px;">Clin Orthop Relat Res. </span><span class="citation-publication-date" style="line-height: 17.984375px;">2009 June; </span><span class="citation-volume" style="line-height: 17.984375px;">467</span><span class="citation-issue" style="line-height: 17.984375px;">(6)</span><span class="citation-flpages" style="line-height: 17.984375px;">: 1418–1423.</span></span></span></h4>
<a name='more'></a>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-683064411759674252013-08-12T15:28:00.000-07:002013-08-13T14:33:23.348-07:00The Genius of SmartBells for Fitness,Therapy and Training<div>
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The <b>SmartBell by ThinkFit</b> is up to some new<i> genius</i> in the<b> applications of resistive strengthening for the fitness, sports training and physical therapy</b> industry. I was originally introduced to the SmartBell in 2007, and have been hooked by the simple and diverse application in my physical therapy office(<a href="http://bauerpt.com/" target="_blank">Bauer Physical Therapy, Laguna Hills</a>). In my practice of have used the SmartBell, a sculpted weight that provides fluid movement, and a variety of grip options, applying this to rehabilitation clients recovering from injury, and returning to activity; in the gym, at home or on the athletic field.<br />
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<tr><td class="tr-caption" style="text-align: center;">The Genius Applications of SmartBells</td></tr>
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This weekend I attended the IDEA Fitness World Convention 2013 in Los Angeles and discussed with David Grove, President and CEO of ThinkFit, some of the new developments that are taking place with The SmartBell by ThinkFit.<br />
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The big change is the ability to attach your smartphone to the front of the SmartBell. This will allow you to perform HIIT, listen to your mp3 player, or watch a video of SmartBell specific training videos. There is now a downloadable application to not only watch a video, but create an video. You will also be able to track your caloric expediture.</div>
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You can visit <a href="http://thinkfit.com/" target="_blank">ThinkFit</a> and purchase your own SmartBell and begin to discover the creativity that exists when you place one, or two of these in your hand(s).<br />
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<span style="font-size: large;">SmartBells and ProBells</span></h4>
<span style="font-size: large;">SmartBell Lite (1.5-lb.)<br />SmartBell (5 and 12-lbs)<br />ProBell (ranges from 10 to 72-lbs.)</span><br />
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<span style="font-size: large;">If you choose to purchase online at <a href="http://thinkfit.com/">http://thinkfit.com</a> use the <u>Coupon Code</u>: <span style="color: red;">RBPT </span>(10% off).</span></div>
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When my staff was first introduced to the SmartBell I was immediately engaged its' <u>versatility</u> and <u>application</u> to the clients I served. I will use the SmartBell on a daily basis for:<br />
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Physical Therapy</h4>
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<li><i>Post-operative back and neck, and spine conditions</i></li>
<li><i>Post-operative knee patients(ACL reconstruction, Meniscal Repairs)</i></li>
<li><i>Ankle sprains and post-operative reconstruction</i></li>
<li><i>Balance, coordination and home exercise tool</i></li>
<li><i>Scapular dysfunction and shoulder disorders(rotator cuff repair</i></li>
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Athletic and Sports Conditioning</h4>
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<li style="font-weight: normal;"><i>Overhead sports: Baseball, Volleyball, Swimming, Tennis</i></li>
<li><i style="font-weight: normal;">Golf-specific conditioning programs</i></li>
<li><i style="font-weight: normal;"><a href="http://rbauerpt.blogspot.com/2012/07/core-strengthening-for-baseball-probell.html" target="_blank">Baseball-Specific conditioning programs(excellent for pitching programs)</a></i></li>
<li><i style="font-weight: normal;">Dynamic warm-up programs (soccer, basketball, volleyball,etc)</i></li>
<li><i style="font-weight: normal;">Weekend Warriors, age-group clubs, collegiate and professional/Olympic athletes.</i></li>
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Fitness Programs</h4>
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<li><i><i>Core conditioning programs</i></i></li>
<li><i><i><a href="http://youtu.be/VDMcaSfDCak" target="_blank">Complex Circuit Training</a></i></i></li>
<li><i><i>Group Fitness and Team Building activities</i></i></li>
<li><i><i>Partner Training</i></i></li>
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Genius Design for Creative Program Design: SmartBell</h4>
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There are some fun and exciting group activities that add <b>spirit and zen to the SmartBell Training</b>.</div>
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<li>Try choreographing music to your group routine.</li>
<li>Partnered dance and fitness routines.</li>
<li>Physical education and dance practice for endurance, flexibility and functional capacity.</li>
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Pick your music to set the mood, or energy that you want to create during your individual, partnered, or group training session. Try Brent Lewis from his album Drum Sex<br />
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If you have questions regarding the SmartBell, and would like to hear of my first hand applications of its' use in the fitness,sports conditioning and physical therapy setting please contact me through my google plus profile. <a class="g-profile" href="http://plus.google.com/105250836780181048166" target="_blank">+Randy Bauer</a> . </div>
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You may also contact me to schedule specialized training for your staff and/or fitness trainers.</div>
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Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-9867508866899316782013-08-05T11:04:00.000-07:002013-11-10T15:20:03.615-08:00The Why and How Behind Your Squat<div class="separator" style="clear: both; text-align: center;">
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The Why and How Behind Your Squat</h2>
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<span style="font-size: large;">The squat exercise gets a bad rap in the medical community and blamed as a source of back and knee pain. When incorrect technique is used this may be the case. <a href="https://plus.google.com/109227427975179834936/posts/EdaMuPeF2mB" target="_blank">Youth athletes</a> are engaging in squat regimens with little preparation, technique instruction, or with excessive weight. In this case, injury can be the cause of musculoskeletal injury. This may include vertebral body injury(spondylolisthesis or spondylolytic lesion) or soft tissue injury(muscular strain, disc tear, ligament sprain).</span><br />
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<span style="font-size: large;">The purpose of the <i>Why and How Behind Your Squat</i> is to provide understanding of <a href="http://www.acsm.org/docs/current-comments/safetysquat.pdf" target="_blank">safe squat principles</a> that will:</span><br />
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<li style="text-align: left;"><span style="font-size: large;">reduce the risk of injury</span></li>
<li style="text-align: left;"><span style="font-size: large;">improve your performance in sports and general daily function </span></li>
<li style="text-align: left;"><span style="font-size: large;">provide an overview of a squat preparation routine</span></li>
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<span style="font-size: large;">By understanding the Squat you will gain a greater appreciation of the <i>Beauty of the Squat</i>.</span></div>
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Lift with Your Legs and Not Your Back</span></h4>
<span style="font-size: large;">From the time I was a kid I was instructed to "lift with my legs". It was my Dad that provided this biomechanical advice when performing some lifting chore around the house, or lifting weights in the garage. This advice I pass on to my clients in my physical therapy clinic (<a href="http://bauerpt.com/" target="_blank">Bauer Physical Therapy</a>, Laguna Hills), as poor lifting mechanics are not only important for the athletic, but is important for efficient lifting at work and home. The Squat Mechanic is essential for proper lifting whether this is a heavy object, sustaining a squat position, or just bending to pick a piece of paper from the floor. Squatting is an innate function of humans. Somewhere along our evolutionary path we have neglected our ability to squat correctly.</span><br />
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A Few Reasons that May Explain the Lack of Squat</span></h4>
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<li><span style="font-size: large;"><b>There is a decrease in the physical demands of our work</b>.There is less required lifting and sustained bending in our work.</span></li>
<li><span style="font-size: large;"><b>Our work and home postures demand more sitting.</b> These postures are often associated with flexed back positioning.</span></li>
<li><span style="font-size: large;"><b>Squatting is just not part of the social norm in western civilization.</b> We do not spend time in sustained squat postures unless we are working in the yard, catching behind the plate, or possibly relieving yourself in the wild.</span></li>
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Do You Know Squat?</h3>
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<a href="http://3.bp.blogspot.com/-kr4Gz0_NWe8/UfwrsQ36cHI/AAAAAAAAEn8/ooEYush4BLo/s1600/cfc9e-toddler-squat1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-kr4Gz0_NWe8/UfwrsQ36cHI/AAAAAAAAEn8/ooEYush4BLo/s1600/cfc9e-toddler-squat1.jpg" /></a></div>
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<span style="font-size: large;">The performance of a squat is essential to normal daily function. We must squat to lift objects from the floor, squat to and from a low seated position, and well, if you are an infant you squat to play.</span><br />
<span style="font-size: large;">The ability to squat, and do so with proper technique, must be taken seriously. Youngsters must be instructed in physical education classes on the proper technique of the squat. What good is it to test the ability to reach your toes. I can tell you that I am unable to reach my toes, but I do have decent squat technique. </span></div>
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The Capacity to Squat</span></h4>
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<span style="font-size: large;">The inability to <a href="http://well.blogs.nytimes.com/2013/01/25/ask-well-squats-for-aging-knees/?_r=0" target="_blank">squat as we age</a> is the sign of functional loss and dependency. As the body ages joint mobility and muscular strength decrease at a faster rate in those that that do not engage in moderate physical activity. The result is stasis of the large muscles that stimulate the cardiovascular system(elevate heart rate and provide oxygenated blood to the large muscles). This promotes deconditioning, progressive loss of function, and dependency at home and in the community. This is a cause of the cascading events that lead to the decline of health and disease(diabetes, chronic pain, cardiovascular disease). Without argument, the capacity to squat can help combat an your functional and health decline.</span><br />
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Squats and Athletic Performance</span></h4>
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<span style="font-size: large;">The squat is a primary element of all athletic strength development and performance programs. Engaging muscles responsible for strength and power is an element of most sports for success in performance outcome and injury prevention. Excessive knee valgus has been shown to be related to diminished hip muscle strength and implicated as a contributor to knee injuries, including ACL injury and patellofemoral joint dysfunction.</span><br />
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<span style="font-size: large;">Developing strength of the <a href="http://www.schwarzenegger.com/fitness/post/top-6-best-squat-tips" target="_blank">hips in knees with the back squat exercise</a> promotes power for speed, jumping, change of direction, deceleration, and promotes the readiness posture of the "athletic position". The popularity of plyometric training requires development of the squat muscles used in the jumping and landing phase of vertical and horizontal body displacement, as well as bounding type drills. Research has demonstrated that an individual should be able to squat 1.5 times body weight prior to engaging in a plyometric-based program to reduce the risk of injury.</span><br />
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<span style="background-color: white; color: #666666; font-size: large;">There are many young athletes that are ill prepared for plyometric drills, and this leads to knee, hip and back injuries as a result. Randy Bauer, Physical Therapist</span></blockquote>
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<span style="font-size: large;">The squat is a closed kinetic chain exercise that involves multiple joints moving together to achieve proper form. Proper form requires varied joints moving together to achieve maximum benefit of the exercise. When performing the back squat exercise the posterior muscles of the hips(gluteus maximus) and quadraceps muscles are the primary movers. There are stabilizers acting to provide coordinated movement. These are stabilizers act at the trunk, back muscles and abdominal muscles, and at the hip, adductors and abductors(gluteus medius).</span></div>
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Poor Squat Mechanics Increases Risk of Injury</span></h4>
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<span style="font-size: large;">Poor squat mechanics can be the result of weakness and/or restricted joint mobility and tight muscles that influence back, hip, knee and ankle action. Weakness of the posterolateral hip muscles(glut medius and maximus) can result in unwanted hip adduction that creates <a href="http://www.strengthandconditioningresearch.com/2012/12/28/what-causes-knee-valgus/" target="_blank">excessive valgus stress at the knee</a>. This can result in increased loads over the patellofemoral joint. </span></div>
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<span style="font-size: large;">Another cause of excessive loading of the anterior knee is seen when the knees passing over the toes during the lowering, or eccentric component of the squat movement. In this case the ground reaction forces would pass more posterior to the knee joint. This results in increased demands of the knee extensors and decreased demands of hip extensors(less glut maximus activity). This imbalance of can place excessive loading over the anterior knee (patello-femoral joint).</span></div>
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<span style="font-size: large;">Excessive forward lean of the trunk can have a negative effect on the hip joints. Poor hip flexibility when sitting back into the lowering phase of the squat can create hip impingement, labral tears and can lend to loss of lumbar neutral spine positioning. Incorrect lifting mechanics and poor preparation are a leading cause of low back injury </span></div>
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Squat Preparation Routine</span></h3>
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<span style="font-size: large;">Performing a Squat Preparation Routine can be useful as a warm-up, instruction of proper mechanics and reduction of risk for sustaining injury. All too frequently the athlete or individual engaging in squats jumps right into the activity without proper preparation. It is recommended that engaging in a pre-workout stretching and prep phase to your leg strengthening routine be included prior to variations of squats, dead lifts, lunges, and power cleans, and plyometric training.</span></div>
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<b><span style="font-size: large;">Warm-up</span></b></div>
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<span style="font-size: large;">Stationary Bike or light jog 10-15 minutes</span></div>
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<span style="font-size: large;">Performed to increase the general mobility of the muscles that cross the back, hips, knees and ankles.</span><br />
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<span style="font-size: large;"><b>Wall Squat Test: </b>The goal of this exercise is to maintain balance with the forehead, and in some cases the nose, knees and toes in contact with the wall. The feet are positioned shoulder width apart, and the knees are directed toward the 2nd and 3rd toe as you squat. The hands are allowed to lightly touch the wall. Notice the spine and shin angle remain parallel. It is the goal to descend to knee level, butt to the horizontal line, without loosing balance. Measuring the thigh to horizontal line angle is Your Objective Measure.</span><br />
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Assisted Squat Stretch: <span style="font-weight: normal;">The assisted squat stretch provides a warm-up, stretch mobility activity using a deep squat position. Grasping a pole, or fixed object while standing at your belly level provides stability while you descend into a squat stretch. This will bring the arms to approximately horizontal. It is important to maintain a lordotic to neutral position. In this deep stretch the hips, knees and ankle are allowed to experience squat mobility prior to engaging in your squat, or leg routine.</span></span><br /><ul>
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<span style="font-size: large;"><b style="font-weight: bold;">Lunge Stretch: </b>The lunge stretch provides good endrange motion of hip flexion and extension. The hands are placed inside the front foot. The front knee should be directed toward the same-side shoulder. The back leg is maintained in extension(straight). Hold the position 20-30 secs for 2 reps each side.</span></div>
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Squat with Butt Lift: <span style="font-weight: normal;">The <a href="http://youtu.be/BVrece7F60U" target="_blank">squat with butt lift</a> is a dynamic squat movement followed by a hip, or butt lift, movement. Perform by squatting bringing the finger tips to the floor, or a 8 to 10-inch stool/step. Maintaining the lumbar spine in a neutral to slightly lordotic position. You will then lift the hips while maintaining the back in this position until you feel a light to moderate hamstring stretch(For most people you will not be able to fully extend the knees). You then come to a standing position as if performing a reverse dead lift. Repeat this movement 10 times. </span></span><br /><ul>
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<span style="font-size: large;">There is <b>Beauty to the Squa</b>t when performed with sound technique. The <b>Why Behind the Squat</b> may vary according to your fitness or athletic pursuits. The ability to squat remains a foundation to functional ability whether you are lifting furniture or moving boxes in your garage. Just remember that not using your legs and paying attention to proper back positioning and knee alignment can lead to injury.</span></div>
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<span style="font-size: large;">The <b>How Behind the Squat</b> requires practicing solid technique. If you are new to the squat seek the watchful eye a your physical therapist, sports conditioning trainer or coach. Preparing the joints and muscles to perform a training program must include a proper warm-up and squat preparation routine. The squat is one of the most important exercises for performance on the field or for your fitness development.</span></div>
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Squat Methodology and Training References:</span></h4>
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<li><span style="font-size: large;"><a href="http://youtu.be/fsra0nAEnak" target="_blank">Wall Squats by Sarah Grace</a> (SarahGraceFitness on You Tube)</span></li>
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<li><span style="font-size: large;"><a href="http://journals.lww.com/nsca-scj/Fulltext/2009/12000/Sitting_Back_in_the_Squat.3.aspx" target="_blank">Sitting Back in the Squat</a> (<span style="font-family: Arial, Verdana, Tahoma, sans-serif;">Strength & Conditioning Journal: </span><a href="http://journals.lww.com/nsca-scj/toc/2009/12000" style="color: #48657e; font-family: Arial, Verdana, Tahoma, sans-serif;">December 2009 - Volume 31 - Issue 6 - pp 25-27</a>)</span></li>
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<br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-53584660433676252102013-07-21T13:08:00.003-07:002013-07-21T13:14:32.583-07:00Upper Core Stability and the Serratus Anterior<h3>
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Strengthening the Serratus Anterior to Prevent Winging</h3>
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The <b>Serratus Anterior</b> is that forgotten muscle of the scapulothoracic region. It provides a function of <i>stability and dynamic movement</i> required for<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3377910/" target="_blank"> <b>normal scapulohumeral rhythm</b></a>.<br />
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When weakened through postural dys-use or injury to the long thoracic nerve it can cause a <b>winging of the scapula</b>. This can be noted with pressing the hands with extended positioning of the elbows into a wall at shoulder height.<br />
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<tr><td class="tr-caption" style="text-align: center;">Winged Scapula (right shoulder)<br />
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<a href="http://www.scoop.it/t/bauer-physical-therapy/p/4000944820/getting-to-know-your-serratus-anterior-strengthen-your-wings">Getting to Know Your Serratus Anterior: Strengthen Your "Wings"</a></div>
<script src="http://www.scoop.it/embed-scoop/4000944820.js?maxwidth=457" type="text/javascript"></script>Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-84835786139121025102013-07-20T18:28:00.001-07:002013-07-21T12:39:46.204-07:00Dynamic Squat Stretching <h3>
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Dynamic Squat Stretching Playlist</h3>
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Assisted Squat Stretching & Squat with Butt Lift</h4>
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Performing squats requires normal mobility of the hips, knees and ankles. At all times attention to neutral lumbar positioning promotes proper <b>squat mechanics</b> that are essential to the addition of increased loading during your workout.<br />
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The Squat with Butt Lift</h4>
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<span style="color: #555555; font-family: arial, sans-serif; font-size: x-small;"><span style="line-height: 15.59375px;"><b>The Squat with Butt Lift provides a great dynamic warm-up to the hips, knees and ankles. The butt lift aspect promotes hamstring stretching in a <a href="http://rbauerpt.blogspot.com/2013/07/stretching-limits-for-fitness-and.html" target="_blank">dynamic lengthening stretch</a>. Be sure to maintain neutral lumbar positioning by avoiding flexion, or rounding of the lumbar spine.</b></span></span></blockquote>
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The Assisted Squat Stretch </h4>
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<span style="color: #555555; font-family: arial, sans-serif; font-size: x-small;"><span style="line-height: 15.59375px;"><b>An Assisted Squat Stretch provides controlled movement to emphasize joint mobility of the hips, knees, ankles. Attention is given to maintaining good spinal posture - maintaining a lordotic lumbar curve. Perform prior to squat training for a <a href="http://rbauerpt.blogspot.com/2013/01/dynamic-warm-up-and-fast-twitch-running.html" target="_blank">dynamic warm-up</a> to your training program.</b></span></span></blockquote>
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<br />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-84550346608170750692013-07-04T15:45:00.000-07:002013-07-04T15:52:46.723-07:00Stretching the Limits for Fitness and Performance<br />
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Stretching the Limits of Fitness and Performance</h2>
Stretching is a matter that requires understanding what limits body movement, and how mobility is required for the <a href="http://rbauerpt.blogspot.com/2013/04/sports-performance-training-for-runners.html" target="_blank">fitness or sports performance</a>. There are many <i>misconceptions of the benefits of stretching</i>, and how much flexibility is required. The application of a stretching program must take into consideration the individual needs of the individual, and the sport specific demands of movement and how this maximizes the health and performance in this activity.<br />
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<tr><td class="tr-caption" style="text-align: center;">Stretching the Limits</td></tr>
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You are not stretching to be the next gymnast, nor do you need to keep up with the person in front of you in your Yoga class. Stretching is about mobility. This allows muscles to move, and therefore, joints to move. You can be too flexible, or hypermobile, and if not balanced with stability of the joints, and muscle strength, injury can be sustained. I have encountered many individuals that can palm their hands to the floor, but also need spinal fusion.<br />
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An understanding of muscle anatomy, physiology and biomechanics is required to better provide an individualized program. For example, it is important to know if the muscle you are "stretching" crosses one joint, or two.<br />
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A muscle can be limited by overuse of some movement, or position of a muscle. This can create hypertonicity, or excitability, of that muscle that will then limit movement when this muscle is placed on stretch, or elongated. For example, muscles that are chronically shortened, such as the hamstrings during prolonged sitting, become tight. It should be noted that those muscles that are chronically lengthened, maybe due to postural positioning such the rounded shoulder blades in sitting, can become weak, or susceptible to fatigue. This can be the<a href="http://www.squidoo.com/stop-back-and-neck-pain" target="_blank"> cause of back and neck pain</a>.</div>
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If there are muscles groups that tight on one side of the body, you can count on having tightness on the other side of the body. You will often find that if the hip flexors are tight, the low back extensors will also be tight.<br />
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Stretching can reduce the risk of injury</h4>
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<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: 15px; line-height: 21px;">Stretching has not been shown to be effective at reducing the incidence of overall injuries.</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: xx-small; line-height: 22.140625px;">(1)</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: 15px; line-height: 21px;"> While there is some evidence of stretching reducing musculotendinous injuries,</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: xx-small; line-height: 22.140625px;">(1)</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: 14px; line-height: 22.140625px;"> </span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: 15px; line-height: 21px;">more evidence is needed to determine if stretching programs alone can reduce muscular injuries.</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: xx-small; line-height: 21px;">(2)</span></blockquote>
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<span style="font-size: xx-small;">(1)</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/" target="_blank"> <span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">Small K, Mc NL, Matthews M. </span><span class="ref-title" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">. </span><span class="ref-journal" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">Res Sports Med</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">. Jul 2008;</span><span class="ref-vol" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">16</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">(</span><span class="ref-iss" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">3</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">):213–231.</span></a></blockquote>
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<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/" target="_blank"><span style="font-size: xx-small;">(2)</span> <span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">McHugh MP, Cosgrave CH. </span><span class="ref-title" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">To stretch or not to stretch: the role of stretching in injury prevention and performance</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">. </span><span class="ref-journal" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">Scandinavian journal of medicine & science in sports</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">. Apr 2010;</span><span class="ref-vol" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">20</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">(</span><span class="ref-iss" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">2</span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: 21px;">):169–181.</span></a></blockquote>
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<b>Stretching can improve range of motion</b><br />
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<li>Stretching can increase joint <b>extensibility</b> where there is actual change in joint range of motion related to increased muscle length.</li>
<li>Stretching can also increase <b>tolerance</b> to stretch. In this case muscle length may actually stay the same, but a greater tolerance to muscle force is gained.</li>
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<b>Stretching can create increased muscle length </b><br />
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<li>Static, or sustained hold Stretching is most beneficial when held for 15-30 seconds.</li>
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Stretching must be performed daily to maximize the benefit</h4>
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<li>To increase the extensibility of a muscle a daily regimen of stretching must be used.</li>
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<a href="http://rbauerpt.blogspot.com/2013/01/dynamic-warm-up-and-fast-twitch-running.html" target="_blank">Stretch dynamically before activity</a>, and static after activity</h4>
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<li>This statement is only generally true. It can be generally applied to runners and jumpers that engage the muscles in that require more force, and where overall endrange movement may not be required. Getting the muscles warm, and ready for activity is the goal.</li>
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<li>In sports where flexibility, like gymnastics and dancing, the use of static stretching can have more of an impact on joint and muscle extensibility. These athletes will engage in daily stretching routines that prepare the joints and musculotendinous structures for endrange, body postures and positions vital to the sport.</li>
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<b>Stretching alone does not prepare for the exercise, or activity</b></div>
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<li>Warming the muscle with light movement of the joints(dynamic warm-up) or running prepares the body for exercise and sports activities.</li>
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Stretching statically requires prolonged holds with low level pain</h4>
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<li> Over stretching, or stretching to the point of increased pain beyond mild will cause the muscle to contract, protecting the muscle. This is counterproductive.</li>
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<blockquote class="tr_bq" style="text-align: center;">
<span style="font-size: large;">Stretching <u>does not</u> have to Hurt</span></blockquote>
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Stretching muscles with rotation creates more elongation of the muscle</h4>
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<li>All muscles provide some rotational component of movement to the extremity. This is based on the orientation of origin and insertion of the muscle ends. When the muscle contracts it creates some multi-planar movement of the joint. For example, when the medial hamstrings contract creates medial rotation of lower leg. To stretch the medial hamstring there must be some lateral(external rotation) of the leg as the straight leg is pulled back. </li>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-xhgcRY13JTc/UdXTaNONIlI/AAAAAAAAEKE/k6VbwpkzvfA/s400/pnfhams(photo).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="http://2.bp.blogspot.com/-xhgcRY13JTc/UdXTaNONIlI/AAAAAAAAEKE/k6VbwpkzvfA/s400/pnfhams(photo).jpg" height="320" title="Hamstring Diagonal Stretch" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://physical-therapy.advanceweb.com/Article/The-Truth-About-PNF-Techniques-1.aspx" target="_blank">PNF Diagonal Stretch for Hamstring</a><br />
<a href="http://physical-therapy.advanceweb.com/Article/The-Truth-About-PNF-Techniques-1.aspx" target="_blank">with adduction and external rotation</a></td></tr>
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Stretching muscles prior to sprinting and jumping can decrease performance.</h4>
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<ul>
<li>Static stretching prior to strength-based activity can result in "<a href="http://www.ncbi.nlm.nih.gov/pubmed/17674024/" target="_blank">stretch-induced strength loss</a>".</li>
</ul>
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<iframe bordercolor="#000000" frameborder="0" height="200" hspace="0" marginheight="0" marginwidth="0" scrolling="no" src="http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6695226.355576;sz=200x200;ord=[timestamp]?;lid=41000613802463973;pid=sku5714299;usg=AFHzDLtpiWJM2FIuFfrFGPLhLdxQVTz--w;adurl=http%253A%252F%252Fwww.samsclub.com%252Fsams%252Fbody-solid-tools-36-full-foam-roller%252Fprod5280488.ip%253Fpid%253D_DoubleClick_Affiliates%2526ci_src%253D15781033%2526ci_sku%253Dsku5714299;pubid=569154;imgsrc=http%3A%2F%2Fs7d2.scene7.com%2Fis%2Fimage%2Fsamsclub%2Fs7product%2F0063844800427_A.jpg;width=200;height=200" vspace="0" width="200"></iframe><br /></div>
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References:</div>
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<ul>
<li>CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION(<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/</a>)</li>
</ul>
</div>
Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-17694247822328666292013-06-14T18:37:00.000-07:002013-06-14T18:37:07.077-07:00Pain Takes No Holiday<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">There is a reason for pain.</b> Work, Exercise and <a href="http://rbauerpt.blogspot.com/2012/11/strategies-physical-recovery-optimal-athletic-performance.html" target="_blank">Athletic Performance</a> requires being acquainted with, and a frequent <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Companion with Pain</b>. </i><i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">You best be listening to it, and the message it is sending.</i><br />
<i><br /></i>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-XMRFxFggZds/Ubuc1OHf7hI/AAAAAAAADpc/-7Das-5vZh4/s1600/Knee-Pain-After-Running-300x300.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="" border="0" height="320" src="http://1.bp.blogspot.com/-XMRFxFggZds/Ubuc1OHf7hI/AAAAAAAADpc/-7Das-5vZh4/s320/Knee-Pain-After-Running-300x300.jpg" title="Listen to Your Pain" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Listen to Your Pain</td></tr>
</tbody></table>
<br />
<blockquote class="tr_bq">
<b style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><i style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://goo.gl/7k7Wn" target="_blank">Pain has many valuable functions. It often signals injury or disease, generates a wide range of adaptive behaviors, and promotes healing through rest. Melzack and Katz(2012)</a></i></b><span style="background-color: white; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;"> </span></blockquote>
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />
<h4>
<i>Why Do We Have Pain</i></h4>
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.medicinenet.com/joint_pain/symptoms.htm" target="_blank">Painful joints and tendons</a> are common signs of overuse, over-training, and <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;"> a well-spent youth</b>.</i><br />
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">The stress of <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.runlounge.com/2013/01/too-little-too-late-or-too-much-too-soon/" target="_blank">"too much, too soon and too little preparation"</a></b> can result in pain.</i><br />
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">The continued work of a fatigued muscle can result in pain. You keep working <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">any body</b> on overtime, and you do not give them a break, they will soon complain - they may actually shout.</i><br />
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">Some body parts are just more susceptible to pain. Tendons of the rotator cuff, extensor and flexor elbow, <a href="http://healthcarehoa.com/2013/05/02/healthcare-hoa-achilles-tendon-rupture/" target="_blank">patellar and achilles tendon</a>, are problem areas. Now you add the factor of age, no rest, and poor mechanics, and <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Houston, We Have a Problem</b>. You must listen, and learn from your pain. This means paying attention to what causes pain, but what relieves your pain.</i><br />
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></i>
<blockquote class="tr_bq">
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; font-style: normal; line-height: 24px; margin: 0px; padding: 0px; text-align: center;"><em style="margin: 0px; padding: 0px;">“Your pain is the breaking of the shell that encloses your understanding.</em></strong><strong style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; font-style: normal; line-height: 24px; margin: 0px; padding: 0px; text-align: center;"><em style="margin: 0px; padding: 0px;">” – Khalil Gibran</em></strong></i></blockquote>
<div style="text-align: center;">
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" /></div>
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"><b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Life is Movement and Rest.</b> There must be a balance of work:rest.You exercise, and You Recover. If there is not a balance, the energy systems and connective tissues will begin to fail. This is where fatigue, injury, and the cascade of degenerative change occurs in the body.</i><br />
<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">The take home message is listen to your body. <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Pain has a purpose</b>. It is the body's way of telling you that something is out of balance, needs rest, and healing. So give yourself a break, if not a holiday, from the routine. </i><br />
<blockquote class="tr_bq">
<h3>
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">"Rest is when the efforts of your work manifest gain." - Randy Bauer</i></h3>
</blockquote>
If you have a question regarding a pain that just will not quit contact me as that is what I do, Help people with all varieties of pain. I am a <a href="https://plus.google.com/u/0/b/108973083051464196819/108973083051464196819/about" target="_blank">physical therapist with 25 years of experience in sports, orthopedic and post-operative conditions</a>. You may have a question about an exercise techniques, or program that can help you achieve new levels of performance in your athletic, fitness and health pursuit.<br />
Leave a comment, or contact me for a consult. <a href="https://www.liveninja.com/randybauer/" target="_blank">LiveNinja/ Randy Bauer for free 20 min. consult.</a><br />
<blockquote class="tr_bq">
<h3>
<i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;"></i><i style="background-color: white; border: 0px; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">__</i></h3>
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<span style="background-color: white; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;">__</span><br />
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<br style="background-color: white; box-sizing: border-box; color: #191919; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px;" />Anonymoushttp://www.blogger.com/profile/03834249786805968367noreply@blogger.com0tag:blogger.com,1999:blog-4389448547662882000.post-89193226676397678502013-05-18T12:37:00.000-07:002013-05-19T15:30:27.224-07:00How to Keep Your Chin-Up and Chin a Bar<h3>
Keep Your Chin-Up if You are <u>Unable</u> to Chin a bar.</h3>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-gMNQkTO3j9g/UZfalbeWQ_I/AAAAAAAADRw/LSV-qfr0cD4/s1600/keepchinup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="320" src="http://1.bp.blogspot.com/-gMNQkTO3j9g/UZfalbeWQ_I/AAAAAAAADRw/LSV-qfr0cD4/s320/keepchinup.jpg" title="Keep Your Chin Up" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keep Your Chin Up</td></tr>
</tbody></table>
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The Chin-up exercise is a great indicator of overall upper body strength, and used extensively as a measure of upper body strength in a variety of <a href="http://www.topendsports.com/testing/tests/pullup.htm" target="_blank">Fitness Tests</a>(Ex.). If you are trying to improve your upper body strength, using the chin-up, or pull-up exercise, is a valuable part of any strength training regimen. But, what if you cannot do a chin-up. Well, keep your chin-up and use this as a motivator to increase your upper body strength. After a while you will be able to test yourself by getting your <a href="http://amzn.to/13wBd5p" target="_blank">chin over the bar</a>, not just once, but repetitively.<br />
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<h4>
What muscles do I have to work to get stronger at the chin-up/pull-up? </h4>
<div>
The upper body muscles used to perform the chin-up include large muscles of the back, shoulder and arms. There is also great emphasis of the abdominal muscles providing stability.</div>
<div>
The chin-up exercise is performed with the hands facing you (supinated grip), and a pull-up is performed with the back of hands facing you (pronated grip).<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-PHQSkRmrHQ0/UZKSqMrJ_DI/AAAAAAAADP0/FVHRqGup5uY/s1600/pull-up-muscles-images.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-PHQSkRmrHQ0/UZKSqMrJ_DI/AAAAAAAADP0/FVHRqGup5uY/s1600/pull-up-muscles-images.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pull-Up Muscles</td></tr>
</tbody></table>
<div>
<i>Primary Muscles Used:</i></div>
<div>
<ul>
<li>Latissimus dorsi</li>
<li>Mid and Low trapezius</li>
<li>Pectoralis Major and Minor</li>
<li>Bicep brachii</li>
</ul>
<div>
<i>Secondary Muscles Used:</i></div>
<div>
<ul>
<li>Teres Major</li>
<li>Triceps</li>
<li>Rhomboids</li>
<li>Erector spinae</li>
<li>Rotator Cuff</li>
<li>Abdominals</li>
</ul>
<div>
<div>
<blockquote class="tr_bq">
<span style="font-size: 12px;"><span style="font-family: trebuchet ms,helvetica,sans-serif;">The average muscle activation values were as follows: latissimus dorsi (117-130%), biceps brachii (78-96%), infraspinatus (71-79%), lower trapezius (45-56%), pectoralis major (44-57%), erector spinae (39-41%), and external oblique (31-35%). The pectoralis major and biceps brachii had a significantly higher EMG activation when performing the chin-up when compared to the pull-up, however the lower trapezius was more active during the pull-up. The general pattern of activation suggests that pull-ups and chin-ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus dorsi recruitment.</span></span><br />
<span style="font-size: 12px;"><span style="font-family: trebuchet ms,helvetica,sans-serif;"></span></span><span style="font-size: 12px;"><span style="font-family: trebuchet ms,helvetica,sans-serif;">This study highlighted that the latissimus dorsi, biceps brachii, lower trapezius, pectoralis major are the main muscles activated when performing pull-ups and chin-ups.</span></span></blockquote>
<blockquote class="tr_bq">
<a href="http://www.ncbi.nlm.nih.gov/pubmed/21068680" target="_blank">Youdas JW, Amundson CL, Cicero KS, Hahn JJ, Harezlak DT, Hollman JH.J Strength Cond Res. 2010 Dec;24(12):3404-14 </a></blockquote>
<span style="font-size: x-small;">**Special Note: Mr. Youdas was an influential mentor of mine while a student of Physical Therapy at Mayo Clinic. He continues to be enthusiastic on the biomechanics of exercise. </span></div>
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</h4>
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</h4>
<h4>
How can I do 10 Chin-Ups if I can only do a few now.</h4>
<div>
Keep your chin-up. Consider, if anything is easy then you will only have to make it more challenging. Strength development is all about defining areas of you body that need work. Maybe there are areas of your body that are under developed due to lifestyle, or work and sport activities. Consider a Gymnast. The gymnastic athlete requires the constant ability to chin up to a bar or rings as a part of their routine. The ability to advance from a few reps of a chin-up to 10, or multiple sets, will take some dedicated hard work, sweat, and discipline to push yourself, or pull yourself if you will, focusing on each rep along the way.<br />
Check out the video below on <b>Tips to Improve Your Pull-Up Ability</b>.<br />
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<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://img.youtube.com/vi/UJN8hHY_PQU/0.jpg" height="266" width="320"><param name="movie" value="http://youtube.googleapis.com/v/UJN8hHY_PQU&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://youtube.googleapis.com/v/UJN8hHY_PQU&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
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<div style="text-align: center;">
<a href="http://www.youtube.com/watch?v=UJN8hHY_PQU" target="_blank">Tips to Improve Your Chin-Pull Up</a><br />
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<br />
<div style="text-align: left;">
Once you are able to do 10 reps of a pull/chin up try to shoot for performing multiple set of 50% of your max repetitions.</div>
<blockquote class="tr_bq" style="text-align: left;">
Example: If you are able to do 12 reps max, then perform 6 reps of the exercise, rest 20-30 seconds and perform a second set. Continue this until you are unable to perform 6 reps. Once you are able to peform 5 sets of 6 reps(30 total reps) perform a new one set max(<i>How many pull/chin ups can you perform without rest?</i>). </blockquote>
<div style="text-align: left;">
This will establish your new max reps for pull/chin ups. You can then re-set your workout. You can also vary this test by seeing how many reps you can do in a time limit. This can be anywhere from 1 to 2 minutes. </div>
<div style="text-align: left;">
This continued test-workout-retest will keep you moving forward, motivated and goal oriented.</div>
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<h4>
What exercises will make performing a Chin-Up easier.</h4>
Exercises that compliment improvement of the chin-up, or pull-up, are isolating those muscles that are engaged during the movement. When performing the chin-up movement there are specific Actions, namely scapular adduction, shoulder extension and adduction, bicep flexion and flexion of the wrist and fingers to grasp the bar.
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<h4>
Performing machine-based and isotonic free weight exercise incorporating these specific muscle actions will support strength gains that will improve your chin/pull up.</h4>
<div>
<ul>
<li><b>Seated pulldowns with varied grip</b></li>
</ul>
<ul>
<li><b>Pectoral Strength</b></li>
<ul>
<li>Bench Press and Flys at varied angles</li>
</ul>
</ul>
</div>
<ul>
<li><h4>
Seated or standing mid rows</h4>
</li>
<li><h4>
Kneeling pulldowns</h4>
</li>
<li><b>Bent-over Flys</b></li>
</ul>
<ul>
<li><b>Performing high rows with towels for increased grip strength</b></li>
</ul>
<h4>
<span style="font-family: 'trebuchet ms', helvetica, sans-serif; font-size: 12px;">If we can <a href="http://www.predatornutrition.com/en/content/muscle-activation-during-chin-ups-and-pull-ups/" target="_blank">develop strength in the muscles activated in a chin-up</a> using a range of other exercises, we will be in better shape when it comes to standing beneath the dreaded bar.</span></h4>
<h3>
<span style="color: red; font-family: 'trebuchet ms', helvetica, sans-serif; font-size: small;">The Chin-Up Challenge</span></h3>
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<span style="color: red; font-family: 'trebuchet ms', helvetica, sans-serif;">How many Chin-up can you perform in a 2-minute period of time? Leave a Comment Below.</span></div>
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