Tag Archives: stretching

THE NUMBER ONE REASON TO STRETCH

BY CEO ROBERT FORSTER, PT

We know stretching is good for us, so why do we avoid it like the plague? Maybe you just don’t know that stretching is its own workout, and provides performance benefits way beyond your sport. Maybe you’ve convinced yourself that you don’t have time to stretch, and you would rather grab a cup of coffee instead. Bad Idea.

Stretching is valuable; it’s essential, and delivers benefits beyond simply preparing your body for exercise or addressing issues of safety and performance. Here is the number one reason you need to stretch: It keeps you young.

It’s critical to prioritize muscle length as much as strength, so exercising to build muscle, improve posture, eliminate joint pain, or to increase your metabolism is only half the battle.

To lengthen muscles that have been shortened over time through a breakdown in posture, immobility, injury, disease, and the constant pull of gravity you must concentrate on connective tissues called fascia.

Fascia is fibrous connective tissue that wraps and supports muscles, bones, tendons, ligaments, organs, nerves.

When we get injured or engage in repetitive actions that don’t have much variety in range of motion, our body may over time develop excess fascia between muscle tissue.

This fascia wraps healthy tissue much like a spider wraps it’s prey in a web. The result is compromised range of motion, cross-linkages, and fascial adhesions. Adhesions restrict our movement and create tension that is unnecessary and dangerous to our joints and muscles. Adhesions increase the likelihood for fascial restrictions which have the capacity of creating up to 2,000 pounds of pressure per square inch. This intense pressure compromises our youthful physiology and results in chronic pain, and joint dysfunction, and imminent injury.

Many stretching therapies address the elastin fibers of connective tissue; but what we have found by working with elite athletes is that those therapies must also address fascia at deeper levels to alter the fascia substance and construction.

To melt or break apart the adhesions that age the connective tissue, stretching and massage are critical.

For this reason foam rolling, self massage, AND stretching techniques together, lead to lengthier muscles, pain relief, and a more permanent change within the fascia for younger healthier pain free movement. Forster Training System Pro Self Massage Roller was designed to not only massage muscles before and after exercise, it was developed with special gears, much like a therapist’s fingers to work across fascia, breaking apart scar tissue to repair muscles and increase circulation. Purchase your FTS massage stick, or find one sold exclusively at Forster Physical Therapy or the PHASE IV center in Santa Monica.

Next time you are tempted to skip your stretching for that cup of coffee, think twice and always choose stretching first!

For more personalized stretching, get STRETCHED at PHASE IV, call for your appointment and ask for the

PHASE IV (3) PAC STRETCH LAB

STRETCH LAB INCLUDES:

A head to toe Postural and Structural Analysis with a Physical Therapist, and 2 Training Sessions to learn advanced stretching and foam rolling techniques to keep your connective tissue and your joints pain free, heathy, young, strong, and flexible at any age! $199 (for a limited time)

Call 310-582-8212 or visit PHASE IV Santa Monica 1544 20th Street Santa Monica, CA 90404

Structural Stability and Flexibility Training for Runners

By Robert Forster P.T., PHASE IV CEO & Founder

FLEXIBILITY TRAINING

Flexibility is defined as the range of motion of bones around a joint. Bones must have the freedom of movement to be positioned just right in the sequence of sport motion we call “proper technique”.

Without adequate flexibility the muscles work overtime in an attempt to attain the best position of the bones. The muscles have to work harder as they fight the limiting effects of inflexibility. This exacts a cost on energy demands which accumulates during a race and as a result fatigue sets in and performance suffers.

A well-designed flexibility program addresses each of the major muscle groups in positions that promote relaxation of the muscles and associated structures and allows for ease of breathing. The target of your stretching program is the connective tissue elements of the muscular system not the fibers themselves.

Regular stretching will improve flexibility and promote efficiency while avoiding injury. (In addition, stretching promotes recovery).

The red-blood rich muscle fibers are elastic and will stretch without much resistance. Surrounding each muscle fiber and wrapping the muscles into bundles is the white connective tissue, which inhibits range of motion. Additionally, connective tissue is the material of tendons, (which attach muscles to bones), and comprises ligaments, (which attach bones to bones at the joint). Connective tissue is not immediately elastic and requires the application of slow sustained stretching to lengthen. Permanent lengthening of these structures equates to good flexibility and you are therefore one step closer to good technique.

JOINT STABILITY

Joint stability describes the blend of proper flexibility and adequate strength necessary to maintain optimal joint alignment throughout a movement. When aligned properly at the joint, bones work as levers to multiply the force of muscle contraction. In running the proper alignment of joints will optimize performance by improving the forces you can generate on the ground, whereas misalignment of joints wastes tremendous amounts of energy and causes trauma and injury.

MUSCULOSKELETAL RESILIENCY

The tendons respond to the stress of the weight training by increasing in size and strength. This adaptation is not obvious on the outside but is part of what’s happening below the surface that is so important.

Likewise, the bones will become stronger through weight training as the muscle tug and stress the bones at the attachment of the tendon. Again this adaptation is critical to avoid injury later.

The Base Training weight program called the “Anatomical Adaptation Phase” must strengthen all of the often-neglected little muscles that surround joints. Typical unscientific training creates imbalances in these small stabilizing muscles throughout the training year. Base Training is where these imbalances must be corrected to avoid injury and optimize mechanics.

Since these are small muscles, the weights must be kept light. For example ankle, shoulder and hip exercises requires no more than 2-3 pounds weights to start. Using heavier weights will only cause the larger stronger muscles to substitute and “protect” the imbalance. Furthermore, light weights and high repetitions will stimulate strengthening of the tendons, fascia and bones while avoiding over training these structures. The result is a musculoskeletal system that is resilient to injury.

Weight training further enhances performance by training the nervous system to stimulate more efficient muscle contractions. Muscle fibers are called into action in recruitment patterns dictated by the nervous system. Weight training fast tracks improvements in this important aspect of sports performance by burning in these nerve-muscle connection patterns quicker than sport training does. In addition, efficient movement requires one muscle to relax while the opposing muscle contracts. Energy is wasted if this contraction-relaxation sequence is not seamless and smooth.

Weight training facilitates this coordination by creating strong nerve impulses to the muscle which creates more coordinated muscle function and thus facilitates good form. The caveats to early season weight training includes using weights that are too heavy, working muscles to fatigue, and not stretching before, during and after weight training sessions.

By exaggerating certain aspects of your running, specific drills will strengthen muscles, improve nerve recruitment patterns, and condition the mechanical components of your body. These drills should be done at low-intensity levels to start and only once per week until you are sure they are being tolerated. Drills require good flexibility and therefore stretching before and after is important to avoid injury. Basically, drills convert fitness you gain in the gym into functional gains in running.

Base Training: Flexibility and Stretching

Benefits:

Stretching improves flexibility and therefore allows for correct mechanics or technique
Stretching is crucial as part of your warm up to perform better and avoid injury
Stretching after workouts improves recovery by “wringing” waste products out of the muscles and returning them to their normal resting length

When:

Before and after every workout and competition

How:

Long sustained stretches 10-30 seconds in positions that relax the target muscle and allow for easy breathing How Hard (intensity)
Follow the subsiding tension principle by moving slow into the stretch position and tuning into the tension you feel in the muscle. If tic increases as you hold the same position you have over stretched and you need to back off. If it decreases you may advance the stretch slightly

How Many:

Stretch all muscle groups 3 repetitions

How Long:

Before and after workouts a 10-20 second hold is good, on the evening stretch problem areas lightly for 60 seconds each

Base Training: Strength Work

Benefits:

Increase Musculoskeletal resiliency (injury prevention)
Improve muscle fiber recruitment patterns to improve efficiency of muscle contractions
mprove relaxation of opposing muscle groups (antagonists) to improve coordination (better form)
Balance muscle strength around a joint to improve joint stability

When:

Two to three workouts per week per body part

How:

Moderate controlled movements of body part while exhaling on the lifting portion of the exercise and inhaling on the lowering portion of the exercise
Stop briefly at the end of each movement up and down

How Hard (intensity)

Use only light weights that you can perform twenty repetitions each set while avoiding lifting to exhaustion

Need further guidance on how to incorporate flexibility and strength training into your current regimen, or not sure where to begin? Come see us at Malibu Xterra on May 19^th, 2018 or schedule your complimentary consultation at our Santa Monica office by calling (310) 582-8212.

FOUR REASONS TO TRY SLOW EXERCISE

Source: news.com.au March 4, 2017

Forget about HIIT classes and bootcamp, you don’t need to put yourself through hell to get fit. Here’s why low intensity workouts are better.

HIGH Intensity Interval Training (HIIT) is all the rage these days, but is it really any better than traditional cardio? While it may churn through body fat at a faster rate, research also shows it’s less enjoyable, with poor adherence rates for those trying to lose weight. The best exercise is the one you do consistently and stick to long-term. Enter Lower Intensity Steady State cardio, or LISS for short. This is basically the opposite of HIIT and is defined as exercise that elevates your heart rate to 40 — 50% of your estimated max (calculated by 220 — age), or exercise at a level where you can talk and sing comfortably. Belting out your favourite tunes while you exercise is definitely a bonus, but there are many circumstances where LISS is actually better for you. Here are four reasons why you should opt for a lower intensity workout:

YOU’RE JUST STARTING OUT

If you’re new to fitness, it’s important to gradually build up your exercise regimen to let your body adjust. Going too hard too soon can increase your risk of injury, such as stress fractures, muscle strains, inflamed tendons, and plantar fasciitis. Bypass the bootcamps for now and focus on building a base of fitness instead by accumulating at least 30 minutes of cardio a day such as brisk walking, cycling, or swimming and doing plenty of stretches after to stay injury free.

YOU DON’T ENJOY HIGH INTENSITY TRAINING

It’s a complete myth that you need to run or get your heart rate ridiculously high to reap the benefits of exercise. According to a study in the Journal of Sports Science Medicine, moderate intensity steady state cardio, like brisk walking, provides the same heart health benefits as HIIT, but is much more enjoyable. Some easy ways to make exercise more fun is to buddy up with a friend or partner, listen to your favourite music, or head outside for a walk in nature. Finding joy in movement will ensure you keep up the habit throughout your lifetime, which is the ultimate goal.

YOUR BODY AND BRAIN ARE STRESSED

Stress can come in many different forms, but two of the most common are mental stress from work, and physical stress from lots of intense exercise. Both of these lead to chronically high levels of a hormone called cortisol, which can lead to increases in blood pressure, weight gain around your waist, and a suppressed immune system. The good news is that you aren’t powerless against stress, and engaging in some mind-body forms of exercise like pilates, Tai Chi, or yoga, will boost your mood, health, and energy levels while lowering cortisol.

YOU WANT TO TAKE IT EASY ON YOUR JOINTS

Let’s face it pounding the pavement with long runs or lots of box jumps in Crossfit aren’t exactly kind to knees, ankles, or hips. That’s why it’s important to include lower impact exercise into your weekly routine. One or two active rest days where you go for a light swim, or walk will give your body sufficient time to recover between high intensity sessions. It’s during this time that your muscles, bones, ligaments and tendons repair so you’re fitter and stronger next time you hit the gym. While LISS is kinder to your body long term, that doesn’t mean you can’t enjoy HIIT training from time to time. Just be sure to listen to your body, and switch to lower impact options if you start to feel exhausted instead of energized from your workout routine.

WHAT YOUR PHYSICAL THERAPIST WANTS YOU TO KNOW

by Robert Forster, PT

Your body is mechanical structure that needs some maintenance everyday. The average person spends more time each day taking care of their teeth than they do for rest of their body.

You need to stretch daily. The connective tissue structures of your body [tendons, ligaments, and fascia] will shorten naturally every day if you do not stretch daily.

Stretching is important in the morning to ready ones body for the ergonomic stress related to daily activities, then before and after all workouts, to prepare the body for exertion and recovery after. Stretching at night will reduce stress and improve rest overnight.

Grandma was right. Posture is important! But good posture is not just about how you stand. More important than standing straight are the postures you assume sitting and laying down, which is how you spend most of your day. Sitting with good back support that maintains the natural curves in your spine is the most critical thing you can do to protect your joints from the stress that builds up and damages joints and ligaments. Likewise, laying on the sofa or propped up in bed will damage the ligaments and discs in your spine.

The way to best position to avoid damaging pressure on the spine in sitting or lying to watch TV or read is the recliner. Although the butt of many jokes, the recliner that maintains your spine’s natural curves is the best position to relax and recreate.

Pillows help support the natural spinal curves, but the problem with propping up in bed is the buttocks slide forward on the soft surface and this causes the spine to round out backwards and thus the natural curve, called the lumbar lordosis is lost or reversed, in spite of the pillow in the low back, thus placing the spinal discs under great stress.

Sofas are not at all like a coiled spring mattress that comes up to support the parts of the spine not weight bearing on the cushion surface. Pillows are not helpful and lying on the sofa should be avoided at all costs.

The resulting postural stress does not hurt while in the bad position but the next day the stress presents in aches and pains, knots and muscle spasm. We fix lots of back by just getting people off the sofa and having them lay on their sides to read or watch TV in bed, or even on the floor is better than the sofa!

The stress associated with cell phone use is only eliminated with the use of an ear piece. Shy of that, its best to hold the phone so your head maintains a neutral position, i.e. your head is not side-bent to the side of the phone. If possible one would prop the elbow on a surface like the arm rest to achieve this position.

“Phone finger” tendonitis, are becoming more & more typical with increasing smart phone use, this is best avoided by warming up and stretching the thumb flexor tendons before you get started each day and during breaks from heavy use. That tendon lives the large fleshy tissue at the base of the thumb, i.e. outer aspect of the palm. Rub there as a warm up and pull the thumb across the back of your hand towards the pinky finger to stretch it. Living a healthy lifestyle and getting fit is not difficult and does not need to be strenuous. Simple stretching and walking is a complete fitness program and low intensity exercise produces the best results for protection against disease.

In the gym you should do more pulling exercises than pushing exercise. Most injuries and painful conditions suffered by humans are caused by weakness of the muscles in the back of the body. The typical gym program focuses instead on strengthening the “Glamour Muscles” in the front of your body and those you see in the mirror. Pull more than push in the gym!

Pulling exercises include: Lat Pull Downs, Low Rows, Reverse Flys, and Hamstring Curls. Pushing exercises include Bench Press, Biceps Curls, and Leg Extensions.

Periodized Strength Training

Periodization strength training breaks the training program into cycles (or periods) where fitness is developed in a scientifically rational sequence.

After about six-to-eight weeks of the same activity the body becomes stronger and can handle the load without experiencing stress; performance will then fade if the exercise stimulus is not altered in such a way as to create new stress on the body, and peak hormone production again.

Your PHASE IV team is using state-of-the-science training methods to set up your plan of Periodized Strength Training. Matching the requirements of your sport, you will be educated in proper strength development, stretching, warm up, cool down, and aggressive recovery techniques. Pictured here is PHASE IV athlete World Racing Champion Rebecca Ruysch, who credits Forster for “teaching her body how to ride her bike.”

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