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Monday, October 20, 2014

Basic Upper Body Mobility List

Another one from Kelly Starrett.  Never mind his daughter in the video (although it adds a little bit to the video) but he has a great list of the best quick and efficient upper body mobility moves to help you keep yourself upright and mobile.

Sunday, October 12, 2014

Long Term Memory Loss Prevention

Preventative and personalized medicine should be (if it isn't already) the way of the future when it comes to treating not only injuries and trying to stop them in the first place but on a bigger scale.  Looking at individual risk factors for people can have a significant difference on how you are treated
and what you should be treated with.

The article linked below hits specifically on Alzheimer's and follows a young man who has a family history of the condition and is already looking at ways to try and slow down, if not prevent the possibility of him having Alzheimer's.

Quick Things to Look At:
-Reducing sugar and carbs in the body
-Playing a musical instrument
-Creatine supplementation (Tim Ferriss introduced this theory).

Very interesting read.  Enjoy.

Alzheimer's Prevention for 30-Somethings with No Symptoms

Thursday, October 9, 2014

Self Fixing Low-Back Pain

Another great video by Kelly Starrett on how to look at some self fixing mobilizations for low back pain and tightness.  All the options for treatment he talks about is what is performed in most clinics by medical professionals.

Your pelvis is not a immobile set of bones and it is basically normal for rotations or shifts to occur causing the muscles in your hips and back to get put into strange positions that can cause them to spasm or cause further injury.  A simple realignment of the pelvis can often help relieve pain or get rid of it all together.

These moves are simple and worth a shot to try and self fix yourself when little things go wrong.  If you do continue to have pain please go get it looked at by a medical professional.


Monday, October 6, 2014

Study Spotlight: Cross Over Shoulder Strength

Immobilizing any body part during injury results in loss of muscle size, strength, and function.  These loses can be significant depending on the amount of time immobilization must occur.  A 2014 study looked at doing home resistance training with thera-tubing and the strength results for both the arm being trained and also the untrained arm.

What they found was that training the "trained" or uninvolved arm resulted in strength increases in the "non-trained" or involved arm with actually doing any work with that arm.  They found the greatest increases in strength occurred in both internal and external rotation.  There was also improvements in scaption (although they were not significant).

Take Home: If you are injured and have to immobilize your leg or arm or specific joint there is always something you can do or be working on to help speed your recover.  Always try and move the body part (as instructed by your medical staff) or body parts around them if it produces NO PAIN.  Secondly, train the opposite limb and specifically the muscles that will be most affected by the immobilization and you will get the benefit of this cross over training.

At Home Resistance tubing strength training increases shoulder strength in the trained and untrained limb
C.R.A. Magnus
Scan J Med Sci Sports 2014: 24: 586-593

Friday, October 3, 2014

Bulletproof Radio: Kelly Starrett-Systems Thinking, Movement Standards & Getting Ready to Run

Another great conversation with Kelly Starrett addressing issues from children standing up during class to how you can sleep better and make changes on a small scale that can have an incredibly large effect.

Check out more from Bulletproof but clicking on their name.