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Fitness Tip#340 - March 22, 2013

Friday, March 22, 2013

COMMON MUSCULAR WEAKNESSES (5 of 6)

Erector Spinae Weakness

Increased risk of lower back injury during lumbar spine extension or stabilization activities. Back extension exercises involving complete lumbar spine range of motion have demonstrated primarily excellent or good results for those with chronic low back pain. Excellent or good results by diagnosis: 76% Mechanical / Strain, 72% Degenerative, 78% Disc Syndrome, 75% Spondylo. In contrast, McGill condemns the use of isolated lumbar spine exercise apparatuses and argues erector spinae endurance is more important than strength. See Low Back Debate.

Examples of affected exercises
o Straight Leg Deadlift
o Squat
o Deadlift

Example preventative / corrective exercises:
o Back Extension (novice)
o Cable Row (with spinal articulation) (novice to intermediate)
o Stiff Leg Deadlift (advanced)



It's time for my 1st 10k race of 2013 tomorrow. I need prayer warriors to come together to help me run at God's Speed!

Have a GREAT & BLESSED weekend ALL!
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  Member Comments About This Blog Post:

GEEKYGRANDMOMMY 3/22/2013 2:16PM

    Thanks for the info.

Good luck in your race.

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Fitness Tip#339 - March 21, 2013

Thursday, March 21, 2013

COMMON MUSCULAR WEAKNESSES (4 of 6)

Infraspinatus Weakness

Increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, particularly when elbow travels behind shoulder. Risk is compounded with a protracted shoulder girdle. During the end of a throwing movement, high deceleration forces required of the posterior cuff can cause breakdown in their tendons near their humeral attachment. Strengthening of the rear deltoid and long head of the triceps brachii can also help stabilize shoulder, although to a lesser extent as compared the infraspinatus. External rotation-muscular endurance / internal rotation-muscular endurance should be greater than 70%.

Examples of affected exercises with suggestions for high risk individuals:
o Bench Press: Bring bar lower on chest, keeping elbows closer to sides.
o Chest Press: Elevate seat so elbows are closer to sides
o Range of motion may need to be limited so elbows do not go behind shoulders

Example preventative / corrective exercises:
o Lying External Rotation
o Rows

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  Member Comments About This Blog Post:

LJCANNON 3/21/2013 1:47PM

    emoticon Don't have a Clue why this Double Posted.

Comment edited on: 3/21/2013 7:17:39 PM

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LJCANNON 3/21/2013 12:13PM

    emoticon How would The Shoulder Press Machine fit into this? I don't think I am a "High Risk" Person but I am Curious about why I have seen very little Increase in the amount of Weight I can lift on that Machine. It doesn't 'Hurt' exactly but it is Uncomfortable enough that I don't feel safe going Higher on the Weight. I started st 10 Pounds 3 Months ago and only a few weeks ago went up to 15 Pounds (3 sets of 10 reps).

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Fitness Tip#338 - March 20, 2013

Thursday, March 21, 2013

COMMON MUSCULAR WEAKNESSES (3 of 6)

Supraspinatus Weakness

Increased risk of shoulder injury during shoulder flexion and abduction activities, specifically when elbow travels below shoulder during shoulder abduction. Risk is compounded with a winged scapula condition.

Examples of affected exercises:
o Shoulder Press
o Upright Row
o Lateral Raise
o
Example preventative / corrective exercises:
o Front Lateral Raise
o Lying Lateral Raise

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  Member Comments About This Blog Post:

TIME2BLOOM4ME 3/21/2013 11:00AM

    emoticon

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Fitness Tip#337 - March 19, 2013

Wednesday, March 20, 2013

COMMON MUSCULAR WEAKNESSES (2 of 6)

Hamstrings Weakness
Increased risk of knee injury (instability) during knee extension activities, specifically when knees are flexed lower than 90. Hamstrings / Quadriceps strength ratios should be greater than 56% to 80% depending on the population tested.


Examples of affected exercises:
o Squat
o Leg Press
o Leg Extension


Example preventative / corrective exercises:
o Leg Curls
o Straight Leg Deadlift


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  Member Comments About This Blog Post:

RUN4FOOD 3/20/2013 9:08PM

    Sounds like I might want to try some Straight Leg Deadlifts. I do the leg curls now.

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GEEKYGRANDMOMMY 3/20/2013 4:47PM

    Thanks.

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CHARDY0125 3/20/2013 12:29PM

    emoticon emoticon

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CLARAELIZABETH1 3/20/2013 12:28PM

  Good stuff! Thank you! This if very informative!

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