Pilates Teachers- looking for a challenging shoulder exercise for your overhead athletes? This is one of my favorites! I filmed it a month ago at @pilatesnosara in Costa Rica. Wow- how the world has changed since then! Hoping we get back to normal soon... but until then, let's keep sharing, learning, and growing... We are all in this together 💪💕🧘♂️ @basipilates
For those of you who don't have access to a Reformer, you can do this exercise with a resistance band too!
More videos on my website: https://www.samanthawoodphysio.com/videos
Look Who's Providing Tips on Video!
Dr. Danny Pincivero @UofG_HHNS !
Lecturer @UofG_HHNS & @GuelphHumberUni
Kinematics Tutorial Series
"Trapezoidal Integration Explained"
Trapezoid Rule to Calculate Impulse
#Kinesiology #HumanKinetics pic.twitter.com/T5mOoFShmn
Anthony V. Incognito, PhD Student
Millar Lab @UofG_HHNS
Check out the Compliment! https://twitter.com/glenpyle/status/1215121557066043400 …
Are you wondering what to do with all your time at home, or maybe you need a break from the computer?
Here’s your chance to take advantage of the opportunity to Level-Up!
canfitpro wants to help and has partnered with some of the best Education Providers in Fitness to offer FREE webinars, resources, and uniquely discounted online courses.
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Link in bio!
Bent Knee Fallout
Most folks think that they do not have time for subtle deep core work, but it is the building block for strength. Right now, we all have a bit of extra time, and strengthening the deep core, and pelvic stability can power ALL of our movements.
🔺 Begin laying down on your back with your knees bent and feet pretty close together but not touching
🔺slowly let one knee move out towards a 45 degree angle, and make sure that the opposite hip stays on the ground
🔺gently resist as you bring the knee back to center, and then change sides
🔺breathe deeply throughout the exercise
For more deep core work, check out “Your Strong Sexy Pregnancy.” Link in bio #mothersintolivingfit#bentkneefallout#humankinetics#desibartlett
The call for applications is now open: uOttawa/CHEO-RI postdoctoral fellowship for the Advancement of Biological Perspectives for Exercise Interventions across the Lifespan
Visit: https://health.uottawa.ca/research-funding-postdocs …
1 week ago
✅Save for your next hike!
⛰Kat’s Terrific Ten’s⛰💪🏼 ☺️
This morning’s hike up Spion Kop included a mountain top workout! Today was all about getting some fresh air, enjoying the sunshine, and pushing it just a bit more after climbing a mountain because why not! ☺️💪🏼 -
🔟exercises, 🔟times, 5️⃣sets 💪🏼 -
3️⃣ Single Leg Romanians
4️⃣ Good Mornings
5️⃣ Sumo Squats
6️⃣ Push ups
7️⃣ Jumping Jacks
8️⃣ Mt. Climbers
9️⃣ Sissy Squats (modified & heels up)
🔟 Calf Raises -
Hope everyone is doing okay in these uneasy times and trying to make the best of a bad thing. Of course, if anyone needs anything, please don’t hesitate to reach out. We are all in this together ❤️
Last step completed and onto the printers. Thank you to @HumanKinetics publishers, and friend and mentor Don Kirkendall. Personally, one off the bucket list. Available mid-March from http://www.us.humankinetics.com , http://Amazon.com and other booksellers.pic.twitter.com/Hod0lXAtwE
SEX DIFFERENCES IN ADDUCTOR MAGNUS CONTRIBUTIONS TO HIP EXTENSOR TORQUE
I have quite a few posts now discussing the role of the adductor Magnus posterior head in the squat, and well as it being the primary hip extensor in deep squat positions. .
Now let’s take it a step further. The following graph was modelled based on internal moment arms lengths and torque generating capabilities of the adductor Magnus with respect to hip flexion angle. We not only see that with greater hip flexion the adductor contributes more and more, but also females generally use the Adductor Magnus more than males. In my experience this is highly reflective of the amount of female powerlifters I work with vs. male clients: a greater proportion of females I work with show greater knee valgus than the males. What are some consequences of this? - Reciprocal inhibition may be more of an issue for females causing problems with glutes engagement - Pelvic floor issues as there is a link between adductor tightness and pelvic floor tightness, which can cause urge incontinence (always having to pee, or having to pee extremely bad out of nowhere), and possible dyspareunia (pain during intercourse). .
If all of the above hits home with you I recommend seeking out a pelvic floor physio to get the area released when possible, doing lots of myofascial release work on the adductor Magnus (see previous post on this), and learn how to relax the pelvic floor when inhaling (lift during exhale). .
THE EFFECT OF SQUAT DEPTH ON JOINT CONTRIBUTIONS:
I figure after the last post, I better make one describing how knee and hip joint contributions change based on where you are in the squat
What we see in EMG studies (general consensus) is that the quads work harder and harder the deeper we go. This is because in order to do a deep ASS TO GRASS squat, the knees must travel forward. The more forward the knees are in front of the barbell, the harder the quads have to work.
Now for the hip extensors things get a little more complicated. In the glutes we see that EMG peaks around a parallel thigh position. But if we go heavier (you can squat more to a partial range of motion), we see even greater glute EMG at half squat positions. So the glutes are the primary hip extensor in above parallel position
The adductor Magnus is in turn are the primary hip extensor in deep squat positions (below parallel). Anywhere in between it’s a sliding scale where the adductors contribute less and glutes more. So it’s not that the glutes aren’t working in deeper squat positions, but rather they just suck as producing torque in this position and the adductors are really good at it (and vice versa in higher half squats positions). We know though that the adductor Magnus also can cause knee valgus if it’s overused, so we are better off making sure our quads are strong to be the major contributor when we are at or below parallel.
The overall picture show us that: 1) the knee extensors are the “make it or break it” muscle group in deep squat positions, where as 2) the hip extensor as a whole are the “make it or break it muscle group” in higher above parallel squat positions. Knowing this can help us understand our strengths and weaknesses when relating back to where we fail or our form goes to shit in the lift 😂 .
Interested in AI in healthcare?! Come on out January 23/24 to this one of a kind event with a top notch line up of speakers! FREE registration to UO Health sci faculty, post docs and students Registration link in bio.
#AI #humankinetics@uOttawaResearch @uOttawaHealthScpic.twitter.com/YOcU78XciK
I’ll be posting some new myofascial release technique videos this week that I use frequently with my powerlifting clients.. ....BUT I do use MFR a little differently than most. Here’s a quick explanation of how and why!
If you’re interested in learning more about the neuroscience of MFR please reach out!
A recent study I read based on the effects of ingesting casein presleep post evening soccer game to accelerate recover. Although this was a small study and future studies may or may not enhance credibility, the findings support the recommendations that soccer players should consume 10g of casein presleep to accelerate a variety of recovery mechanisms. 😴 +🥛=💪🏽💥 ⚽️
An article from #JOPERD shows how publishers add value by vetting content for authoritativeness & editing content to ensure high quality writing. Looking for more examples? Choose any book or journal published by @HumanKinetics. #PhysEd #HealthEd
We ❤️ our customers and love seeing their library of @humankinetics books. This photo was submitted by one of our customers. Send us a photo of your @humankinetics books and we will share it.
1 week ago
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MY NUMBER ONE PIECE OF ADVICE I GIVE TO COACHES wanting learn more about lifting mechanics and individual differences in lifting technique is to devote a large amount of time OBSERVING. This will develop your “coaching eye”. The more lifters you observe in real-life settings, whether it’s in the gym or sporting events, as a coach or bystander, the better you will become at understanding individual differences in movement technique. Don’t just watch top level athletes, watch the newbies and intermediate level lifters too. You’ll start to see a trend in how lifting evolves with training experience. This tell you an important story.
This was something engrained in my brain back during my Masters studies. My supervisor made sure that my RA hours were largely devoted to not just research in the lab, but also hands-on coaching and watching athletes lift in the gym. It became a habit I still do today. .
No one becomes an expert overnight, and receiving a trainer certification, or even a PhD, doesn’t immediately make you expert at something, it just means you’ve obtained the minimum standards for qualification (to train clients, to be faculty at the university level, respectively). Develop you skill through consistent observation. I’ve been at this for over a decade, and I am STILL learning new things through observation.
In summary : seize every observational opportunity provided to you. This experience is worth more than anything for your long-term career as a coach and trainer. .
THE EFFECT OF BARBELL LOAD ON JOINT CONTRIBUTIONS IN THE SQUAT
In many squat biomechanics research articles that have looked at how joint torques change as barbell load is increased, it appears that the hip extensors will contribute more and more as load is increased.
Does this mean that the knee extensors (quads) don’t contribute much at heavy loads??...... NOPE! If you look at EMG data in the literature, it’s actually because in most participants, the quadriceps are already working substantially higher than the hip and ankle musculature at just 50% 1RM. .
In my PHD thesis, we found that simply standing up from a chair requires 40-50% of your quadriceps’ max force generating capabilities. You can imagine that if you increase barbell load, the quads can only produce so much more knee extensor force before complete failure. I literally had my participants fatigue the crap out of their quads and then stand up from a chair, or stand up from a chair repeatedly until they couldn’t do it anymore. We see that the QUADS DON’T LIKE TO GO PAST 80% of their MVC. .
Instead, the hip and ankle musculature will increase their activity to “pick up the slack” because they have a lot more gas in the tank (active approx 10-15% MVC when standing from a chair). This explains why in the biomechanics research we see increases in hip extensor torque and contributions as load is increased. THE CENTRAL NERVOUS SYSTEM WANTS TO PROTECT MUSCLES FROM DAMAGE AND PREVENT COMPLETE FAILURE.
So which muscle group is more important to train? The muscle that’s already working at near max force generating capabilities or the less active one that works harder and harder to pick up the slack?? =>>>> the one working harder! In this scenario the Knee extensors are the limiting muscle group. In Powerlifters (i.e. not the population in most research studies). It could be either the knee extensors or hip extensors. I’ve seen a good mix with my clients. But the message is the same, identify the one working a lot harder. Then if we get them stronger, it will be a heavier load lifted before the compensation strategies start kicking in = heavier load lifted with less form breakdown 👌
A recent meta-analysis illustrated that pre-foam rolling seems to be an effective strategy for short-term improvements in flexibility without decreasing muscle performance. The review also claimed that the improvement of sprint performance was to be expected from the use of pre-rolling, as well as the recovery rate of the performance measures of speed and strength with post-rolling, are significant enough to be relevant for at least elite athletes. Döweling, eat al (2019)
The largest average effects of foam rolling in general and post-rolling in particular were found for the alleviation of perceived muscle pain. The study claimed that with the use of post-rolling 66% of the population is likely to experience reduced muscle pain. In terms of athletic performance, muscle soreness, as previously described, can have negative consequences so this can only be a positive thing.
However, the potential mechanisms of foam rolling have still not fully been established but some potential mechanisms may exist: reflex neural inhibitation, increased stretch tolerance and thixotropic factors. Another study which looked at the practical implications of foam rolling suggested that 3-6 sets of 30s-60s of foam rolling increased acute range of motion and decreased muscle soreness Behm, (2007). Foam rolling is still very much a conflicting topic in the sports science world with some research claiming trivial findings! This is why keeping up to date with the latest research and findings are important. .
It’s been a long time dream to go back to school and study sports and fitness. A year ago I would have said I wished I studied this as a degree right from the get go, but today I’m ever so grateful where my experiences and life direction has taken me.
I’m grateful that my previous degree was in something that opened my eyes about the world and the societies we live in, of globalization, development, trade, history, culture, archaeology, literature and more. And I’m ever so grateful that my parents supported me through it all despite not knowing what direction I was heading in at all. Slowly it just all kinda came together.
Post uni, intuitively, I found myself doing something that grounded me and connected me to nature and allowed me to visit incredible regions around the world that taught me so much more about life outside what I knew it to be.
I eventually left the comfort I knew, the financial security I had, and the global experiences I had. When I left this behind and went back to school this year, I painted a picture that was far from reality. I thought that this year was going to be a breeze and that it would be all glory days. It was mostly very rocky and unstable actually.
It’s been one of my more difficult years of coping with various mental battles we all go through because we are human. Adrenal fatigue ruined me and what I had going. I felt I had to quit everything in life to regain my energy and shine my light.
I suppressed a lot of emotions in my life to uphold an image of myself that is strong, capable, independent, and unbreakable. This caught up with me, and I began learning more about the sensitive soulful side of my existence.
Because our society runs on time and dates, today thus marks a day that I made a small dream, a reality. The timing was right.
I have come to love all the pain that I went through this year, because I can look back on how far I’ve come from it. I still deal with the same shit, but on a new level of mindfulness and love.
Keep sharing your story, your wins and your failures — it’s ok to share it all!
5 days ago
SEX DIFFERENCES IN GLUTE CONTRIBUTIONS TO HIP EXTENSOR TORQUE
Today’s graph was modelled based on internal moment arms lengths and torque generating capabilities of the glutes with respect to hip flexion angle. We see a significant trend to decrease as we get into deeper hip flexion angles. This makes sense since we know from the previous post that the Adductor Magnus is actually the primary hip extensor in deep hip flexion positions. The glutes have a small moment arm in deep hip flexion angles and have problems generating hip extensor torque. .
The graph also shows that the glutes in males tend to contribute more to hip extensor torques than females at all angles. Males may exhibit more of a glute hip extensor strategy, whereas females may exhibit more of an adductor Magnus synergist hip extensor strategy. .
Does this mean we shouldn’t worry about the glutes in deeper squat or deadlift positions = absolutely NOT! The glutes play a pivotal role in bracing the pelvis!!!. This means it is extremely important for lower back health to be able to engage the glutes and maintain a hip hinge during the deep squats and off the floor in deadlifts. If we don’t, other muscles will kick in and compensate such as the hip flexors, erectors, QL, etc. Again this is reflective of the greater proportion of female clients that come to me with pelvic control and bracing issues in comparison to male clients. .
1 week ago
During this unique time, we all have a little extra time to work on the deep stabilizer muscles that help with posture, strength, and feeling strong from the inside out.
Now more than ever, health and wellness are paramount. Remember to take care of yourself and stay connected to your body. These exercises don’t require any equipment and can be built into your at home, self-care regime💛#humankinetics #mothersintolivingfit#corerecovery#desibartlett
New 3rd edition of (the late) Prof Trevor Slack’s seminal sport management textbook is finally OUT NOW!!
To understand the complexity of the project/some background, read here:
Save this Friday at 3:00 ET for a facebook live session with me. Use this HumanKinetics' Facebook link: http://ow.ly/Gg5430q9nWl We'll be talking about calories, carbs and weight management.pic.twitter.com/e4QTiBBSKb
3 weeks ago
UPDATE: DUE TO SCHOOL CLOSURES, THIS EVENT IS NOW CANCELLED
We look forward to hosting this event next fall
President of EIMC
🙋♂️Hey everyone! My name is Paul and I am a Registered Kinesiologist. I have been practicing in the sunny Okanagan of British Columbia, Canada for the last decade. 💡I believe that getting stronger, moving effectively, and eating better is a goal for everyone! (Not just athletes) My goal is to help you, to motivate you , and to inspire you to take control of your health. 🔥So I’ll be posting practical evidence-based information to help you reach your potential and I promise to have some fun and share some awesome things along the way too!
1 day ago
SUPRASPINATUS MYOFASCIAL RELEASE: I’ve found this one to be helpful for lifters who experience shoulder pain during the Bench press. .
There are several reasons why a lifter might develop shoulder pain when bench pressing. In my experience it is because of either 1) compensatory actions of muscles doing a job they shouldn’t be doing (the traps are bad for this) or 2) improper scapular positioning causing irritation of all of the muscles and tendons that run though the shoulder complex. The supraspinatus is definitely one those muscles. .
Man it took me a million tries to get the best angle to demo this one lol, but here is it! You are positioning the bar just above the spine of the scapular, not on top of the traps (think where the bar would be if you were lifting low bar, not high bar). Pin the muscle down with the bar with your arm extended to the side. You can use your opposite arm to help increase pressure by pulling yourself into it more. Next try to reach your opposite shoulder blade with your thumb. Release the pressure from the bar, return your arm out to the side, and then repeat by applying pressure again and reaching. Repeat this 3-4 times. Next work your way down an inch at a time repeating these reaches until you get down to your acromion process.
Try it out. If it hurts, then it’s a pretty good sign your should be including it in your bench workouts. Remember, myofascial releases are a great tool to temporarily relieve discomfort but they do not fix your shoulder issues. That in turn requires understanding the underlying causes of why this muscle needs to be released to relieve pain! .
Pillar preparation is a brief series of movements that activates and strengthens the core, giving our body stability and efficiency prior to doing other movement patterns that rely of the Pilar as foundation. Pilar strength is the concept that encompasses training movements that involve the shoulders, torso (core) and hips.
All movements involve the pillar, as energy is both generated from it and transferred through it. If the pillar lacks stability and/ or mobility, the result is inefficient movement and energy leaks. .