Women and Weight Training

By Mark Young

In today’s Ask a Trainer column in the Hamilton Spectator I had the opportunity to discuss the issue of women, weight training, and the concept of bulking up.

Check out the whole article on the Spectator website HERE.

*Nutrex Solutions client Sherry is featured in the photographs*

Add comment November 26th, 2008

Supersets: Lightning Fast & Effective

By Mark Young

Recently the Hamilton Spectator launched a new Ask a Trainer column and last week I was asked to discuss a powerful workout method called supersets.  Nutrex Solutions personal trainer Crystal Vermeer was also featured in the photographs.

To learn about the profound benefits of supersets and why you should be using them in your workouts check out the full article HERE.

Add comment October 8th, 2008

Is it really sciatic pain?

By Mark Young

Recently I was featured in the Hamilton Spectator demonstrating a lying piriformis stretch.  Believe it or not, this stretch might help solve pain that you think is sciatica.  Check out the full description on their website HERE.

If you prefer to view the whole newspaper page as a PDF check out the link HERE instead.

Add comment August 13th, 2008

Static Stretching

Mobility Series – Part IV
By Mark Young

In Part I of this series we talked about what mobility is and why it is so important.  In Part II we revealed the single biggest weapon in the battle against immobility.  In Part III we discussed several different mobility drills and how to put them together into a simple whole body routine.

In this, the 4th and final article of the series, we’ll talk a little bit about static stretching and how it can be used to improve mobility and prevent injury and pain.  Although this article can be read as a standalone piece, it is suggested that you check out the previous instalments for the bigger picture before implementing the strategies suggested below.

As I see it, people don’t understand stretching well enough for it to produce results and this is probably the reason most people don’t bother with it.  Even the most devout trainee will lift weights 5 days per week, do cardiovascular training daily, and eat a fairly solid diet, but still fail to make the time to stretch.

The goal of this article is to educate you about stretching and provide some direction as to what to stretch, what not to stretch, and when to stretch.  Finally I’ll get you started with a program that will actually produce results.  Before we start though, I want to lay out a few ground rules.

Rule #1 - Don’t Stretch Prior To Exercise

Before we start, I want to reiterate that stretching prior to exercise is a catastrophe waiting to happen.  Is just isn’t safe to take away the support for your joints before exercise.  For more information on this topic see the article HERE.  There is a time and place for stretching, and before exercise is not it.

Rule #2 - Don’t Stretch Cold

This goes hand in hand with the point above.  If your muscles are cold they aren’t going to be very flexible.  Ideally you should do some sort of warm up (or at least take a warm bath/shower) prior to stretching.

In our facility we usually perform all necessary stretching at the end of our workouts while our clients are already warm to maximize the effect.

Rule #3 - Stretch Frequently

As I mentioned earlier, one of the biggest reasons I think people don’t bother stretching is that they really don’t feel like it is doing anything for them.  Unfortunately, most people don’t stretch nearly enough to make a fair assessment.

In my experience, most gym goers treat stretching as an afterthought.  They might do an hour workout and then throw a leg up on a bench for a quick 30 second stretch on each hamstring before calling it a day.  Many office workers who try various neck stretches do a similar thing.  They throw in a couple 30 second neck stretches and they’re back to work for the rest of the day.

While I commend people for making an effort, these attempts are very misguided and it is no surprise to me that people experience very poor results with this very poor protocol.

Consider that most people spend AT LEAST 40-60 hours sitting per week.  Most of that is likely in front of a computer, in a car, or in front of the television.  If you spend that much time sitting on your rump every week then the muscles that are shortened while sitting are going to be pretty darn tight.

Now consider that you’re only spending 30 seconds trying to lengthen those tight muscles.  Maybe you even do it 2 times per week for a total of one minute.  When you compare the amount of time spend on each you can see why most people’s stretching regimes don’t work.

You wouldn’t expect to go to the gym and get in shape with only 1 minute of exercise per week would you?  You need to allocate more time.

If you’re pressed for time I do have some good news.  You don’t need to set aside hours of time to stretch all at once.  In fact, a recent study showed that a group who held their stretches for 1 minute had no greater results than those who only held them for 30 seconds.  Frequency appears to be more important than the length of time you spend stretching so you can do it whenever you have a minute (or 30 seconds to be exact).

Whenever you’re standing there doing nothing why not take the chance to stretch?  Don’t worry about the guy who’s wondering why you have your foot up on his cart in the grocery line.  Tell him I said it’s okay.

Rule #4 - Don’t Stretch Indiscriminately

Some people stretch like Collin Farrell dates women.  They just pick one at random and go with it.

Just like with mobility, if you’re trying to stretch you don’t just stretch everything and hope for the best.  Instead, you have to determine what is tight and stretch that.  Keep in mind that if something feels tight it doesn’t necessarily mean you should stretch it.  The lower back should be left alone except for some very specific instances.

To get you started here is a sample stretching program that will address many commonly tight areas.  In the beginning it might take you a little longer, but once you become comfortable with the program should take you no more than 10 minutes to complete.

Ideally each stretch should be held for approximately 30 seconds.  You might want to come back to tighter areas or repeat them at various intervals throughout the day.

Neck Extensors

The muscles in the back are often tight from the vast amount of time spent driving and staring at computer screens.  In fact, headaches often result from this tightness.  In many people the tightness in the neck extensors can even result in the dreaded forward head posture that we frequently see in office workers.

Although it is rarely as dramatic as the picture above, I bet you’ll notice it more than once today if you keep your eyes peeled.  Stretching these muscles regularly can decrease the frequency of headaches and possibly even prevent your friends from calling you Quasimodo behind your back.

To perform this stretch interlock the fingers and place the hands on the upper part of that back of your head.  Let the head fall forward and allow the weight of the arms to pull it down until you feel a mild stretch.  Do not pull forcefully downward.  A simple pull is all that is needed.

Upper Trapezius

If you’re one of those people who is chronically holding the phone between your ear and your shoulder you need to cut that out.  Not only are you tightening that trapezius muscle, you’re probably creating an imbalance (face it, you probably always use the same side).  Get yourself a headset or an ear piece instead.  Once you’ve done that get to work on stretching out those traps.

To perform this stretch you’ll need to reach over top with the right arm and place the hand on the left side of the head above the ear.  Let the head fall directly towards the right side until you feel a mild stretch down the left side of the neck.  Repeat to the opposite side.

If you happen to realize that one side is particularly tighter than the other it is advisable to stretch this side more than once.  If you’re like me, performing one side once and the other side twice will drive you a little nuts, but if you do extra on both sides you’re just maintaining the imbalance.

Levator Scapulae

This stretch is very similar to the previous stretch except that the chin is brought down and forward on a 45 degree angle to stretch the levator scapula muscle.  This particular muscle runs from the neck all the way down to the top of the shoulder blade and can get very tight if you tend to unconsciously shrug the shoulders throughout the day.

I personally find that this muscle is quite restricted in most people.

Pectoralis Major

Remember when your parents used to tell you to sit up straight?  You should’ve listened.

Sitting with a slouched posture will inevitably lead to severely rounded shoulders and very tight pecs.  Along with the lats (below), the pecs can also turn the palms from their correct position (facing towards the body) so that they face backwards when standing.  While this appears to be only a minor aesthetic issue, making you drag your knuckles like a Neanderthal, it can eventually result in a shoulder injury if left uncorrected.

To perform this stretch place your right hand and elbow along a post or door frame.  Step out with the left leg and gently twist the body away from the side being stretched.  You should feel this in the chest just in front of the armpit area.  Repeat on the other side.

Latissimus Dorsi

The lats, like the pecs, can contribute inward rotation of the arms as well.  Since this position negatively affects the shoulder, possible future injuries are more likely.

To properly perform a lat stretch you need to find something solid to hang on to.  Once you have a firm hold you should push you hips back and focus on driving the shoulders DOWN towards the floor.  Only at this point should you lean back slightly to put a greater stretch on the muscle.

When performing a lat stretch be careful not to focus exclusively on leaning away as this will not fully lengthen the muscle.  It is important that you push your shoulders towards the floor making the arms come up alongside the ears.

Hip Flexors

When you spend most of your day sitting the hip flexors can become tight and short.  Unfortunately, the psoas muscle (one of the hip flexors) runs from the front of the thigh straight through to the vertebrae in the lower back.  When it becomes tight it can pull downward on the spine causing pain.

To stretch this muscle group place the left knee on a mat or pillow and take a long step with the right leg.  While in this position gently try to push the front knee forward and make sure to keep the body completely straight. You should feel this in front of the left hip.  If you find it difficult to keep the body upright you are probably particularly tight in this area.  Repeat on the other side.

Rectus Femoris

If you’re an anatomy geek like me you’ll know that the rectus femoris is technically one of the quadricep muscles that is responsible for extending the knee.  Of course, you’d also know that the rectus femoris is also a muscle that crosses two joints which actually makes it hip flexor as well.

What this essentially means is that it gets shortened with prolonged sitting just as much as the rest of the hip flexor group.  It also means that to stretch it you’ll have to make sure the knee is bent.

To perform this stretch you want to assume the same position as the previous hip flexor stretch except that the rear foot should be elevated on a bench of some sort.  If you don’t have a bench at home you can use a chair or couch.  Again, the body must be kept completely upright.  You should feel this in front of the rear hip, but also down the front of that thigh as well.

Many people find it difficult to maintain an upright position on this stretch which just reinforces the need to do it regularly.

Calves

Over the past couple of years we’ve noticed an increasing number of people with ankle mobility issues and the inflexibility of most people’s calf muscles seems to be one of the biggest culprits.  Many people can’t even squat all the way down in an upright position without their heels coming off the floor.

I should reiterate that wearing high heels regularly can cause the calves to shorten and ultimately lead to problems down the road.  In fact, the heels don’t really have to be that high.  A one inch heel such as that found on many pairs of running shoes (like Nike Shox) can contribute to the problem.

To stretch the calves place the hands against a wall and place one foot behind the body far enough back that the heel rests about 1-2 inches above the floor.  From this position slowly try to push the heel down to the floor.  You should feel a stretch in the back of the calf.  Repeat with the other leg.

What about my hamstrings?

Hamstrings are a tricky muscle because they can appear tight when they actually aren’t.  If your pelvis is tilted forwards as a result of tight hip flexors it can place the hamstrings under tension giving you the illusion that they’re tight.  Stretching them further will only allow the hip flexor to become tighter and reinforce the problem.  If you’re having trouble visualizing this, don’t worry. 

Here’s a quick and dirty test to see if you should stretch your hamstrings.  Take a look at yourself in the mirror from the side and pay close attention to your waistband.  If it tilts downward in the front you should focus on stretching your hip flexors and getting that issue sorted out first as this could be the cause of your apparent hamstring tightness.

If your waistband goes straight across and your hamstrings still feel tight then you can address them with the following stretch.

Place the heel of one foot on a bench, chair, or table.  From this position bend forward at the hips until you feel mild stretch.  It is important that when you reach forward you do not round the back and that all bending takes place at the hips.  In this position people who can usually reach their toes might find that they aren’t as flexible as they thought.  Also, make sure not to put the hands on the leg as this can act as a breaking motion to prevent forward movement.  Try reaching out in front of you to increase the stretch.

Summary

If you feel stiff or in pain then this program just might be worth a shot.  Give this a try for a few weeks.  Better yet, combine it with the strategies in the other parts of this mobility series and you’ll experience results unparalleled by anything you’ve ever tried before.  

You’ll be glad you did it.

Add comment August 6th, 2008

Decrease The Pain. Increase The Performance.

Mobility Series – Part III
By Mark Young

Although this article can be read as a standalone piece, it is suggested that you check out the previous installments for the bigger picture before implementing the strategies suggested below.

In Part I of this series we discussed mobility and what it really means to your health and performance.  In Part II we went on to announce the single biggest weapon in the battle against joint pain and mobility issues.  Today we introduce you to awesome the power of dynamic mobility drills.

In our facility, every training session begins with a bare minimum of 5-10 minutes of self myofascial release and dynamic mobility drills to prepare the body for exercise.  What’s more important is that we do absolutely no static stretching prior to training.  None.

GASP!

No stretching during a warm up?!?

What blasphemy is this?

Surely you’ll be injured!

Surely you’ll die!!!

Not exactly.  In fact, sscientists have known for years that stretching can actually reduce the strength of the muscles you’ve stretched for up to one hour.  And since it is these very muscles that provide support for your joints, stretching is definitely not a good idea if you’re about to engage in some form of physical activity.  In essence, stretching before exercise is like loosening the lug nuts on your tires before going for a drive.  Not too brilliant.

Instead we, and many other fitness professionals, have chosen to use dynamic mobility drills as a means of increasing flexibility and preparing the joints for exercise without any muscle weakening effects.  Mobility work can actually increase body temperature and increase synovial fluid (the fluid inside the joints) to create smoother pain-free movement.  It also improves nervous system activation and makes for greater control of our muscles making us less susceptible to injuries.  When all is said and done, dynamic mobility drills squash conventional methods of warming up.  Period.

There’s always time for M-O-B-I-L-I-T-Y

Okay…so it doesn’t have the same ring to it as the Jello commercial, but you get the idea.  While we tend to use mobility work as part of our warm ups, it can (and should) also be used to address mobility issues outside of the gym.

As we discussed in Part I, if mobility at one joint is restricted (typically the ankles, hips, and upper back) another joint can become excessively mobile and cause a great deal of pain (usually the knees, lower back, neck, and shoulders).  Combined with self myofascial release, mobility drills can help restore motion in joints with limited motion and contribute to the elimination of even the most chronic joint pains.

Only a couple minutes on a few days per week can make a world of difference to your body.

The Routine

Below is a sample whole body mobility routine to get you started.  Perform this prior to exercise and don’t worry about the people stare at you and think you’re nuts.  When they catch up to your level of knowledge in 5 years they’ll be thinking back at how brilliant you were.

Ankle Mobility Drill #1

The purpose of the first drill is to increase mobility at the ankle.

To do this place one foot approximately 12 inches from a wall and place both hands on the wall in front of you.  While keeping the weight on the front heel, rock back and forth trying to shoot the front knee as far as possible over the front foot. Repeat for 8-10 repetitions per leg.

To view a video of this exercise click HERE.

Note: Wearing shoes with high heels causes limitations in ankle mobility.  If you regularly wear shoes with heels (even as low as one inch) you should do this drill daily.

Front to Back Leg Swings

This purpose of this drill is to increase mobility at the hips, stretch the hamstrings and hip flexors, and activate the glutes.

To set up, stand upright while holding on to an object or the wall beside you with one hand.  Swing one leg forwards and backwards while trying to gradually increase the range of motion on each swing. Be sure to keep the leg straight and the body still. All movement should occur at the hip.  Repeat for 8-10 repetitions per leg.

To view a video of this exercise click HERE.

Side to Side Leg Swings

The purpose of this exercise is to increase mobility in the hips, stretch the adductors (inner thigh muscles), and activate the gluteus medius.

In a similar fashion to the front to back leg swings you’ll want to hold on to something in front of you for balance.  From this position swing one leg out to the side and let it come back slightly in front of the planted leg.  Gradually increase the range of motion on each swing. Be sure to keep the leg straight and the body still. All movement should occur at the hip.  Repeat for 8-10 repetitions per leg.

To view a video of this exercise click HERE.

Cradle Walks

This goal of this drill is to improve hip mobility and stretch the piriformis muscle.

While standing upright, grab onto one foot with both hands.  Pull gently on the leg and return it to the starting position.  Repeat with the other leg.  Make sure to stand tall as you pull on the foot.  Balance will be tough at first so try not to fall over.  If you can’t reach your foot you have some serious tightness there and you need to address that ASAP.  Repeat for 8-10 repetitions per leg.

To view a video of this exercise click HERE.

Kneeling Thoracic Rotation

This purpose of this drill is to improve mobility of the upper (thoracic) spine.

While on the hands and knees place the palm of one hand on the back of the head and bring the bent elbow towards the opposite knee.  From this position “open up” and try to raise that elbow as much as possible.  Make sure to keep the lower spine still and allow as much movement as possible to take place at the upper back.  Repeat for 8-10 repetitions per side.

To view a video of this exercise click HERE.

Scapular Wall Slide

The purpose of this drill is to improve shoulder mobility and activate the muscles of the mid back.

Stand with the butt and shoulders against the wall and place the hands flat against the wall in the “stick ‘em up” position.  While keeping the hands and elbows in contact with the wall, slide the arms up to the fully extended position.  If you can not fully extend the arms without the elbows coming off the wall don’t force it.  Just stop when you feel them starting to raise and return to the starting position.  Repeat for 8-10 repetitions.

To view a video of this exercise click HERE.

NOTE: Many people will find that they can hardly get their arms into the starting position without discomfort.  If you find yourself in this category you should perform this exercise daily until this improves.

Summary

All in all, this mobility circuit should take approximately five minutes.  While you learn the exercises it might take a little longer, but it will improve as you get comfortable with the drills.  Give it a try prior to exercise.  If you’re doing self myofascial release it should be done prior to your mobility work.  If you’re not training, you should still do this a minimum of 3 times per week to ensure proper mobility in the ankles, hips, and upper back.

In the next installment we tackle good old fashioned stretching.  We’ll talk about when and what to stretch.

In the meantime, check out these two great mobility resources.

Magnificent Mobility

Inside-Out Warm Up

1 comment July 16th, 2008

Foam Rolling - The Secret Weapon

Mobility Series – Part II
By Mark Young

In Part I of this series, I talked about how restoring mobility at some joints can help to alleviate pain throughout the body.  In this article I’m going to share the single most incredible weapon that we have in our arsenal to combat immobility and pain.

Introducing Self Myofascial Release

Self myofascial release (otherwise known as SMR) is basically a form of deep tissue massage that you do on yourself by way of rolling on a semi-rigid foam roller.  It is also one of the greatest things I’ve ever discovered with regards to training.  Minor aches and pains that that have been acquired over years of training and sporting activities can vanish within weeks.  I’ve even seen people with knee pain literally report a drastic reduction in pain immediately after rolling the very first time.  It is that good!

Granted, I probably sound like an infomercial and the results aren’t always as rapid as this, but I can’t say enough about what this simple addition has done for my own training and the training of our clients over the past couple years.

How It Works

When you do pretty much any activity you cause small amounts of trauma or micro damage to your muscle tissue.  Whether the damage is from an injury, training, or just daily activity our body doesn’t always repair itself the way it should.  Instead, we tend to accumulate scar tissue and adhesions that limit normal motion of these muscles and tendons.  Damage caused during childhood can cause adhesions that remain to cause issues many years later.

By foam rolling we can break up these adhesions and allow normal function of the muscles that were limited.  More importantly, we can rapidly restore mobility in joints that were restricted by these muscles and eliminate chronic aches and pains.

Why Can’t I Just Stretch?

To illustrate this point, it helps to think of the muscle like an elastic band.  When the band is free of knots it will stretch normally and cause no pain.  However, if you were to tie a knot in the middle of the band it will cause it to behave differently.  Pulling on the ends will not only tighten the knot, but will cause the greatest amount of stretch to occur on the areas immediately on either side of it.  This puts these areas at risk for more damage and does not improve the condition of the initial knot.

By breaking up the knot you are enabling the muscle to resume normal function and you can then stretch it properly.

SMR in Action

To illustrate the power of SMR, here’s a fun drill you can do at home with only a golf ball or a baseball.

Stand up and reach as far as you can towards your toes while keeping your back straight.  Take note of the distance.  Now kick off your shoes, place the golf ball (or baseball) on the floor in front of you and roll the bottoms of both of your feet.  Start on the outside and roll back and forth along the full length of your foot.  Next move to the middle of the foot and roll along the length of the foot again.  Be sure to really work on any tender spots especially the spot just in front of the heel.  Finally, move to the inner part of the sole (the arch of the foot) and do the same.  Repeat the procedure on the opposite foot.  Now try to reach for your toes.

If you’re like most people, the breaking up of restrictions on the plantar fascia (the bottoms of your feet) has resulted in increased muscle length all the way up to your hamstrings!  It is not totally unusual to gain 3-4 inches of motion from this simple drill alone.  Plus, it feels pretty darn good and you don’t even need your spouse to rub your feet.  Many people with ankle mobility issues can perform this drill daily.

A Word of Warning

Below I will outline a simple foam rolling routine that will address many of the commonly tight areas that are treatable by self myofascial release.  If you decide to undertake this program you should be forewarned that it will probably be quite painful at first.  Although this might make you less inclined to give it a go, I should state that those who experience the most pain probably have the greatest number of adhesions and they usually need it the most.

The good news is that, if you keep at it, the pain will decrease over the first few weeks and eventually the pain will be almost non-existent.  The adhesions will break down, mobility will improve, and aches and pains will start to dissipate as long as you keep using your foam roller.

The Routine

This routine below will focus primarily on the lower body because there are typically more restrictions here.  It should be completed in approximately 10 minutes although it will probably take significantly longer while you’re learning the movements.

In the beginning frequency is important and you should perform SMR every day.  An absolute minimum of three times per week is required to experience results.  Sometimes there is slight bruising at first, but this is quite rare.  Once you’re able to roll your muscles without pain the SMR can be done less frequently.  For maintenance foam rolling can be done approximately 1-2 times per week. 

When treating a specific muscle group, roll slowly along the muscle on the roller.  If you find a spot that is tender (i.e., “a hot spot”) try to stop briefly on that spot until the pain dissipates before continuing to roll the rest of the muscle.  In the beginning, make sure to roll each muscle once in each direction.

Let’s get down to business!

Quadriceps

Place the top of one thigh near the end of the roller.  Balance on your forearms and move forward letting the foam roller move all the way to a spot just above the knee.  Make sure to keep the legs straight.  Roll back to the starting position.  To make the movement more difficult cross the free leg on top of the leg being rolled.

IT Band

Place the outside of the hip on the roller and roll slowly down the very outside of the leg until just above the knee.  Stack the legs on top of one another and be sure to keep the leg being rolled off the floor. Roll back to the starting position.  When performing this movement be sure to stay straight at the hips and move the body back and forth by crawling on the elbow.

This area will probably be the most painful and have the most hot spots.  Some people find this area excruciating to roll.  While this might dissuade some from treating this area, it should be noted that tightness here is particularly associated with knee pain.  The more painful this area is the more adhesions you have.  Don’t rush through the movement or you won’t reap the benefits.

Adductors

Yes, I know this looks funny and it will earn you some strange looks if you ever do it in the gym!  Nonetheless, it is important.  Lie face down on the floor with one leg out to the side over top of the roller.  By inching the body sideways roll the inside leg all the way down until you reach a spot just inside the knee.  Roll back towards the hip.

Glutes

Rolling your rump is typically less painful.  While sitting on the roller, lean slightly to one side and roll from underneath one glute right through to the back of the hip bone.  Roll back to the starting position.

Piriformis

Cross one leg over the other as pictured and roll from the bottom of that glute up to the hip bone.  This might be fairly tender.  Roll back to the starting position.  Since this is a small movement you might want to repeat it several times.  If you don’t feel anything while performing this drill you can try it with a tennis ball instead to get at some of the deeper tissues.  Be warned, however, that this will probably be significantly more painful.

Calves

This isn’t as easy as it looks.  Some people find that it is difficult to hold their body weight on their hands, but practice will make this easier.  Start just below the knees and work your way down to the back of the ankle.  Roll back to the starting position.  If you don’t feel anything point the toe of the bottom foot and stack the heel of the other foot directly on top of it.  Try to relax the calf that is being rolled. This movement is especially important for women who typically wear high heeled shoes which can shorten the calf muscle and result in poor ankle mobility.

I personally like to do this drill with a tennis ball or baseball as well since it allows me to direct the pressure to where it is needed.  It would probably be smart to start with the roller though.

Peroneals

While propped on one side, roll down the very outside of the calves from the knee to the ankle.  Roll back up towards the knee.  This movement is much like rolling the IT band, but for the lower leg instead.

Adhesions that are found here and the calves can actually radiate to the front of the leg giving you the false perception that you have shin splits.  Treating these areas can often help eliminate this problem.

Thoracic Region

This is one of the most common spots in the upper body for restriction of mobility.  The thoracic spine often becomes hunched from sitting in front of a computer which can lead to a condition called kyphosis and leave you looking like the Hunchback of Notre Dame.  The rounded back posture can also cause a whole host of neck and shoulder issues so this next movement will help to restore a normal non-Neanderthal posture.

To perform this drill sit on the floor with a foam roller positioned perpendicular to your body.  Lie back placing the area just above the lower back on the roller and give yourself a big hug (pulling the shoulder blades apart).  Lift your hips off the floor and roll towards the top of the back making sure to stop before you reach the neck area.  When you reach this point reverse the motion and walk the roller back down towards the starting position.  It is important to avoid rolling the lower back while performing this drill.  Even if it feels good to roll this area you should avoid it at all costs.  In specific conditions this might be warranted, but in other conditions it can do more harm than good. 

You may find the area just above the lower back (the thoraco-lumbar area) to be particularly tender so you may want to spend some time working on this spot.  Perform 2-3 rolls in each direction.  If you have long hair you might want to put it up as it tends to get caught under the roller.

As you get more comfortable with this exercise you should try to extend your upper spine around the roller as you move.  It is completely normal to hear a few cracks and pops as you do this drill so don’t be alarmed if someone runs in asking if you’re making popcorn.

The Wrap

Once you get used to it this routine will become a painless addition to your day and you’ll soon wonder what you ever did before you discovered foam rolling.  Many fitness equipment stores have foam rollers these days for less than $40, but if you’re having trouble finding one for yourself drop me a line at mark@nutrexsolutions.com and I’ll try to point you in the right direction.

Next up in the series we’ll address dynamic mobility drills and talk about why you should NEVER stretch before exercise.

3 comments July 9th, 2008

Mobility for the Masses

Mobility Series - Part I

By Mark Young

Over the last year mobility work has become one of the most important inclusions in every single one of our client programs.  It has become increasingly apparent to me that almost everyone that walks in the door of our facility has mobility issues that need to be addressed.  That is why I’ve decided to write a series, not just one article, geared towards the improvement of joint mobility and the issues that surround it.

Unfortunately, convincing most people that mobility work is worth their time is harder than keeping Britney Spears out of rehab.  However, if you’re interested in eliminating or preventing nagging joint pain you need to make mobility work a part of your routine.  Aching knees, a painful lower back, and sore shoulders can all be symptoms of limited mobility.

For those who are already training pain free, consider yourself fortunate.  By creating mobility now you can stave off the possibility of future injury and allow yourself to continue training hard.  Of course, hindsight is 20/20 and you never pay attention to this stuff until you need it.  Just make sure you bookmark this article before you go.

What I find most interesting is that the office workers we work with tend to have greater issues with mobility than those who have labour intensive jobs.  My guess is that improperly designed work stations, poor posture, and inactivity are the biggest causes.  Consequently, people who work in offices typically report more knee pain and lower back pain.  Mobility work can do wonders for the aches and pains associated with this type of environment in a matter of weeks.

For those who are solely interested in losing weight and looking great, don’t bail out just yet.  Consider that improving mobility could allow for a deeper squat, a firmer butt, and a more developed and defined set of legs.  Am I speaking your language yet?

If you’re a guy and you’re thinking “this mobility stuff is for just for chicks” you’d be dead wrong.  In fact, most men are total train wrecks when it comes to mobility.  Most guys need more soft tissue and mobility work than women…much more.  If you want to get stronger, more muscular, and healthy then you need to be able to train.  Don’t let your body fall apart.  It’s much harder to put it back together once it does.

Mobility vs Flexibility

When explaining mobility to people I think the most common mistake people make is to assume that flexibility and mobility are one and the same.  However, this couldn’t be further from the truth.

For example, you could ask a person to stretch a specific muscle group by having them touch their toes and they could perform the task with no problem.  That person would be flexible.  However, when asked to perform a task that isn’t specific to an individual muscle group (i.e, a squat) the same person may have incredible difficulty getting down past parallel.

In the image below the woman on the left has poor mobility whereas the woman on the right has adequate mobility to allow her to descend all the way into a deep squat.

Mobility is essentially what allows us to perform movements that are a part of our daily lives.  It often takes into account many joints and muscles and the influence of the nervous system on those muscles.

A Joint-by-Joint Approach to Mobility

Although mobility is important, it is critical to realize that we don’t need it everywhere in our body.  In fact, creating mobility in places where the body shouldn’t be mobile can actually promote injury.  Physical therapist Gray Cook has demonstrated that the body is made up of a series of stackable joints and they alternate functions all the way up.  Each joint has a certain purpose as demonstrated below.

Ankle  – Mobility

Knee  – Stability

Hip   – Mobility

Lower Back – Stability

Upper Back – Mobility

The key with mobility work is to only enhance the mobility of joints that need it.  Contrary to popular belief, the lower back is actually built for stability so frequently stretching it can INCREASE pain as opposed to decreasing it.  Although it might feel good at the time, you could actually be doing more harm than good.

In his book Low Back Disorders, Dr. Stuart McGill (one of the world’s leading back specialists) goes so far as to call toe touches and knee to chest stretches “silly” as they promote instability of the lower spine.

So if my back isn’t tight why do I get pain?

One possible reason is that when our body isn’t getting the mobility it needs at a specific joint it’ll get it from somewhere else.  For example, when a person has adequate mobility at the hips and upper back the lower back can remain within its healthy range of mobility.

Upper Back Mobility  100%  
Lower Back Mobility  100%  
Hip Mobility   100%

Total Mobility = 300%

When the upper back and hips don’t move as they should, the lower back has to compensate by becoming excessively mobile to allow the body to function.  The result is pain in the lower back that doesn’t come directly from the lower back.

Upper Back Mobility  90%  
Lower Back Mobility 120% - PAIN
Hip Mobility   90%

Total Mobility = 300%

Instead of stretching the lower back, which can actually make the problem worse, the solution would be to restore mobility in the upper back and hips to allow the lower back to function normally.  Strengthening the abdominal region to support the lower back would also be worthwhile.

Side Note:  In spine research labs, spines are placed in machines and repeatedly bent back and forth to get discs to herniate.  This is the same motion as doing a crunch!  The take home message here, in case you missed it, is stick to planks and other variations where the spine is motionless for abdominal training.  Bending your spine back and forth in an attempt to strengthen your abdominals is ridiculous.

Now back to our program…already in progress.  When a joint does not move, the body has to find motion above or below that joint to allow for normal daily function.  To illustrate this point try to remember a time when you’ve tried to drive somewhere with a stiff neck.  You turn to check your blind spot and, since your neck won’t turn, you end up rotating your whole torso.  In the case of restriction at the hip joint, the body will look to the knees or lower back for motion.  When they move excessively we get pain. 

But…there is a solution and it is the sole purpose of this article series to give you the tools to get started!

Skip the Ulcer

If you’re not in pain now…great!  Add in mobility work and you’ll likely be pain and injury free for a long time to come.  However, my experience dictates that if you’re in a room full of people at least 50% (usually more) will have some form of knee, back, neck, or shoulder pain.

Most people look to painkillers like ibuprofen to deal with pain or they just completely avoid the movements that cause it. Unfortunately, while you’re dealing with one problem you’re causing another.  It is now well known that regular use of nonsteroidal anti-inflammatories like Advil is a common cause of stomach ulcers.

By following the advice in this article series not only will you eventually be able to go through life without eating painkillers like a fat kid in a candy shop, but you’ll prevent future injuries as well.

In the second installment we’ll show you the single biggest weapon in the battle against poor mobility and joint pain.

3 comments July 2nd, 2008

Fire Hydrants - Another Great Glute Builder

By Mark Young

I’ll keep the text short on this one and let you get straight to the good stuff.  This exercise in this video — featured on the Hamilton Spectator website — is great for activating the gluteus medius muscle.  Not only does it help to relieve lower back pain but it can also improve how you look in a pair of jeans.

Check it out HERE!

Add comment May 14th, 2008