Prehab- Preventing Injuries not rehabbing injuries.

Prevention is the Best Medicine.

 Today we have systematically removed physical exertion from our lifestyle.  We sit in the car driving to work, we sit in our chair in front of the computer,  we sit at the dinner table and then  sit in from of our TV.  As a child you used to take 12 500 steps per day and now many of us barely make 5000.

Sitting Evolution

Lack of movement and prolonged sitting  is pathological process and whether you know it or not the pathology is beginning. First certain muscles in your very own  body have weakened and this is profound in your fast twitch fibers. Secondly other muscles  have become over active and tight in your body.

Take a look at your posture (profile photo) and you will see the results of this process first hand. Y0ur body is probably not optimal looking, you probably feel tightness  and  your posture could be improved.   You hit the gym to balance your body but do not use a therapeutic approach , you bomb and blitz the parts you see in the mirror. You do not balance the body by restoring mobility to the tight segments then strengthen the weak links and take time to correct our posture. Your asnwer bomb and blitz the parts you don’t like in the mirror ( men upper body , women lower body).

Your body is out of alignment and you need a therapeutic approach to restore balance. You need physical therapy to restore balance. Unfortunately 99.9% of people just do not get the right prescription  If your car was out of alignment would you continue to drive it. This is all about to change at YOu and Improved

A Balanced Body ( Strength)

federer icon

 Mirror mirror on the wall.
Mike Mac Millan Professor of Orthopaedics at University of Florida described the typical workout in the USA gym as the ‘ bathroom mirror syndrome workouts’ in 1997 between treating patients with back pain. People work out all the muscles they see in the mirror neglecting those they don’t see.   Unfortunately even the workouts performed by pro athletes and movie stars are often more influenced by the mirror then performance enhancement.

Skip Leg Day

Let’s start with a very simple philosophy that can revolutionize your workouts. I have never seen a workout program that could not be improved by this process.

  • For every Bench Press do they balance with rowing exercise

 

    • Push=PullFor every Squat exercise do they balance with Hamstring’s
    • IMG_1695
    • For every abdominal a back extension

IMG_1697

 

Mirror based workouts do not build athletes or good posture. In athletes these workouts emphasize the anterior muscles that generate power and neglects posterior aspect the muscles that absorb this power (deceleration and stabililty). In the general population these workouts give the typical kyphotic muscle bound upper body look seen with the juice monkey at the gym.  This is known in therapy as crossed shoulder syndrome.

Mirror workouts simply predispose us to injury because they are building the front of the house stronger then the back of the house. (look at dorsal muscles). Mirror workout don’t look good and friends do not let friend workout stupidly

At You and Improved  we emphasize balancing the body from the onset with a smart prescription of exercise influenced strongly by evidence based physiotherapy techniques.

At the most basic level Prehab will include six basic patterns. Each pattern has a mobility aspect to.

  1. Upper Body Pull ( Mobility over head reach with peanut- lat)
  2. Upper Body Push ( Mobility dowel pass over)
  3. Lower BOdy Pull ( toe touch)
  4. Lower Body Push ( full overhead squat)
  5. Spinal flexion ( global rotation – hip)
  6. Spinal Extension ( Sun salutation)
  7. Rotation

Bullet Proofing your Body with 10 Gurus

  1. What I Learned from Dr Vladimir Janda. In 1987 as student in Physiotherapy I first met  Vladimir. Dr. Janda was the pioneer of all Muscle Function. He taught us how to evaluate the body, mobility, strength and sequencing.

crossed shoulder syndrome

  1. Dr Frank Jobes was the leading authority on the Shoulder writing 7 books on the shoulder. He was team doctor for Dodgers, worked with Lakers, LA Kings, and PGA to name a few. He found from surgeries on athletes  the importance of specific exercises to promote the health of the rotator cuff – Jobes Exercises.Frank Jobe

Every time I go to the gym I ask myself why athletes do not perform the great doctor’s – T’s, Full Can, Empty Can, and scapula push ups as the basis of their shoulder program.

4.  Sometimes Go Heavy & Sometimes go home.  After reading  DR Bill Kraemer book “Designing Resistance Training Programs”, I attended lectures by him in Philadelphia in 1992. These lectures revolutionized my approach to therapy emphasizing periodization and incorporation of resistance exercise.  Dr. Kraemer also published a fantastic study on periodization in tennis that I used for 15 years working with pro tennis athletes.
Dr Bill Kraemer

I spoke to him many years later about training Pro Tennis Players and he simply told me that they tested the power of athletes before they began workout ( Myotest for Vertical Jump). If vertical was less then normal go home. He told me tennis athletes are overtrained.

 

5.Expensive Pee or positive nitrogen balance

I attended a nutritional study by Dr Peter Lemon.   I asked him about the concern of the kidneys and too much protein. He laughed and said if this was true every body builder would be dropping dead from kidney failure and that this would be even more exaggerated because of bucket loads of steroids ( that had already compromised the kidneys). He told me the kidney can only handle so much protein and you can have very expensive pee.

6. I have spent over $10,000 to spend 3 weeks learning Athletes performance system>  A mixed method approach continues to be on the forefront of athletic development. Taking the best of the best and applying in a program is key. If you perform 10 minutes of movement in each session than at the end of that week you have had a great 50 minute session of extreme quality, same with prehab and mobility.

Mark Verstegen

I never met Mark other then at 2000 NSCA National Conference.. He was too busy and most of the education was good looking kids reading his slides to me.  Love the concept still.

 

7. What I learned from Gary Gray is that the movement is the test and test is the movement. This is really big as when I work with pro athletes I use the exact movement of their sports not some hypothetical tests. Even better I watch them all in match play.

Movements hit all the muscle whereas isolating muscles forgets about the movement. The human body is beautifully designed to move. Your therapist should be able to help you improve the movements you need in your life. Make them watch the specific movement you need.  Practice these movements and you  win.

8.What I learned from Dr Manniche.

The back is the weakest link in the human kinetic chain and therefore we all need to prehab this weak lin.. Dr Manniche had a  theory that it was important to strength your back to rehabilitate your back . He believe so much that he performed a clinical trial with 44 nurses using back strengthening exercises.  These exercise would be viewed as dangerous based on supposed gurus ( Stuart McGill). However when they performed 50 of these full range exercises for a month they improved much more then traditional physio or performing a low volume .

IMG_1693

  The spine is meant to move otherwise it would be made of one bone and not 76.

9. What I learned from Dr Gabriela Wulf.   To learn movement you need to keep things simple and focus on the outcome of the movement. . This took me many years to figure out. Early on as physiotherapist I was fascinated with biomechanics and probably overcomplicated movements. Fortunately I learned early on less is more when it comes to instruction.

In over 88 studies Dr Wulf has shown that we need to get outside our body and use external cues and not over complicate. Latest knowledge shows we should focus on our best trials and just let our failures go if we want to be motivated to motor learn. Motivation is key. the best coach for you is the one that motivates you..

10. What I learned from Dr. Martin Seligman

We need to be pulled by a positive future rather then focus on what went wrong in the past.  We need to focus each day on what went well and be grateful for the simple things. These are now scientific facts.  Incredibly we are wired to be negative and we need to integrate positive psychology in all aspects of our life. Most importantly we need to use this in high performance

What went well today.

The was the best one you did. How did you do it?

Focus on the outcome and get outside your body.