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Fitness Tip#338 - March 20, 2013

Thursday, March 21, 2013


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
• Example preventative / corrective exercises:
o Front Lateral Raise
o Lying Lateral Raise


  Member Comments About This Blog Post:

TIME2BLOOM4ME 3/21/2013 11:00AM


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Fitness Tip#337 - March 19, 2013

Wednesday, March 20, 2013


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


  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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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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Fitness Tip#336 - March 18, 2013

Monday, March 18, 2013


Abdominal Weakness

Increased risk of lower back injury can occur during hip flexion, extension, stabilization and back extension activities. Erector Spinae muscles can hyperextend lower back more than usual if abdominal muscles are weak. The abdominal muscles tilt the pelvis forward, improving the mechanical positioning of the Erector Spinae, specifically when the lumbar spine becomes straight. When abdominal strength/endurance is not adequate to counter the pull of the antagonist Erector Spinae under load, these low back muscles are put at a mechanical disadvantage (active insufficiency) further placing additional stresses on these very same lower back muscles. Iliopsoas can pull on the spine during hip flexor activities if the abdominal muscles are weak. Risk is compounded when abdominal weakness is combined with hip flexor inflexibility.

• Examples of affected exercises:
o Squat
o Deadlifts
o Military Press (standing)
o Lying Leg Raise (full extension): hands may be placed under lower portion of glutes to decrease tilt of pelvis and subsequent hyperextension of spine.

• Example preventative / corrective exercise:
o Crunch


  Member Comments About This Blog Post:

SAMURAISKEETER 7/30/2013 11:49PM

  So, I think you have copied and pasted some bad information from ExRx.net. Concentric contraction of the Rectus Abdominis results in posterior tilt of the pelvis NOT anterior (forward) tilt of the pelvis. Excessive anterior tilt is what puts the Erector Spinae into Active Insufficiency NOT improved mechanical positioning. Strengthening the Abdominals CORRECTS anterior tilt by tilting the pelvis posteriorly and places the Erector Spinae in an improved mechanical position, allowing the room for crossbridging of Actin and Myosin filaments.

ExRx.net is a very good resource, but it's important to understand the concepts you wish to copy from their site so that you may check the source information before misleading others with it.

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MOMOF4FOXES 3/18/2013 10:43PM

    So, what do you do for a living? How do you know all of this? Just curious. Interesting info. so I read these a lot!

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CHERIJ16 3/18/2013 10:00PM


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Fitness Tip#335 - March 15, 2013

Monday, March 18, 2013

Sorry for the delay. I had to revive my computer last week.


Perhaps you’ve heard that eating small and frequent meals is a very
effective way to keep the metabolic fire burning. However, this strat-egy only works if you never actually become hungry. Hunger pangs
which are caused by low blood sugar, tell your digestive system that
there’s a food shortage and to slow down to conserve energy. This is
accomplished by decreasing the rate of your body’s normal functions
effectively putting the brakes on your metabolism. Sometimes this
can even happen before you actually experience hunger pangs.
One low blood sugar level indicator is sudden mood or attitude
swings which often occur before experiencing hunger. Here’s an in-teresting note: high performance endurance athletes will sometimes
eat as soon as they start having bad feelings about the race. They
have found they can’t accurately rely on feelings of hunger as a sign of
low blood sugar. A quick calorie intake can quickly bring blood sugar
levels back up and simultaneously give attitude a positive boost! So
don’t let yourself get to the grumpy, hungry point in your daily rou-tine.
The best strategy is to always have a meal hidden away in your bag,
purse, locker, desk, office refrigerator or glove box. Nuts and berries,
fresh raw fruit and low-fat yogurt are great places to start. You can
further stabilize your energy levels and limit the hunger associated
with a hypoglycemic drop by using the supplement ThermoFactor, a
formula that stabilizes appetite and blood sugar.

Hope everyone had a FANTASTIC weekend!



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