| Q: I've got a client with a classic
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| | from warming up." (Siff & Verkhoshansky,
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| kypholordotic posture. He's had issues
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| | 1999)Q: In your Warm-Up to Strength
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| with his
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| | Training DVD, you mention that static
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| lower back in the past. How should I go
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| | stretching
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| about warming him up?A: Okay, to address
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| | may decrease strength. I used to do at
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| a kyphotic (i.e. hunchback) posture, have
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| | least half an hour of static stretches
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| your client lay on a
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| | before
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| foam roll lengthwise along the spine
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| | weights. Then, I would use a light
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| working up to 15-20 minutes a day. If
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| | weight to warm-up on each exercise. What
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| performed prior to training, this simple
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| | a big
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| maneuver can increase strength by as much
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| | mistake! Ever since I started
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|
| |
| | incorporating your dynamic stretching
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| as 3%.Then perform this series of
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| | circuit with the
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| exercises:1. Camel/Cat - 5-6 cycles
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| | specific warm-up suggestions, I've
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| 2. Dog Maneuver aka Fire Hydrant - 5-10
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| | actually started to make some progress.
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| reps
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| | Just
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| 3. Birddog aka Dynamic Horse Stance -
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| | curious, anything else that zaps
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| 5-10 reps
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| | strength?A: Well, there is something else
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| 4. Ab Vacuum - 10-12 reps @ 5-10 sec.
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| | but you may not want to hear it. I'll
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| contractions
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| | let the following
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| 5. Pelvic Tilt - 10-12 reps @ 5-10 sec.
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| | abstract break the news. You ready? Sit
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| contractions
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| | tight; this may be painful...Alterations
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| 6. PNF Stretches - 2-5 sets @ 6-8 sec.
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| | in grip strength during male sexual
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| contractions
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| | arousal.
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| 7. Swiss Ball Stretches - 15 sec.
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| | Jiao C, Turman B, Weerakoon P, Knight P.
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| (static); 6-8 sec. (PNF); 5-10 reps
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| | Int J Impot Res. 2005 Oct 27
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| (dynamic)
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| | School of Biomedical Sciences,
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| 8. Dynamic Stretches - 5-10 reps per
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| | University of Sydney, Sydney, NSW,
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| movementYou'll recognize most of these
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| | Australia.Although it is known that
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| movements from my Warm-Up to Strength
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| | alterations in grip strength occur under
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| Training
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| | a number of
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| DVD (visit for more information.) The
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| | conditions, little is known about
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| first 4 drills
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| | relationships between grip strength and
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| are performed in the quadraped position
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| | sexual
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| (i.e. hands and knees) while the next two
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| | arousal. This relationship was
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|
| |
| | investigated in 30 healthy heterosexual
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| are in the supine position (i.e. laying
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| | males, who
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| on your back.)Make sure to perform
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| | viewed both erotic and nonerotic videos.
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| passive PNF stretches on your client for
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| | A questionnaire was used to assess the
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| the following areas:
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| | extent of sexual arousal. The grip
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| calves, hips (i.e. piriformis, gluteus
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| | strengths of both hands were measured
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| maximus, tensor fascia latae),
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| | with a
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| hamstrings, hip
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| | five-position (P1-P5) dynamometer,
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| flexors and knee extensors. I go into
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| | before and after watching the videos.
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| extensive detail in my Stretching For
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| | After
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| Strengthening DVD - look for the second
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| | watching the erotic video, there was a
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| edition later this year.Have him perform
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| | statistically significant reduction in
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| a static abdominal stretch laying over
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| | grip
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| the Swiss ball then instruct
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| | strength for the P2 position, with
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| him to walk forward slightly so that his
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| | nonsignificant overall reductions in grip
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| upper back and head are resting on the
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| | strength
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| ball.
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| | for all other positions tested. No such
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| At this point, perform a passive PNF
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| | effect was observed in control tests. The
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| stretch for the pecs. Get your client to
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| |
|
| then
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| | results indicate that during sexual
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| perform a solo PNF stretch for the pecs
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| | arousal, the neural system is likely to
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| (3 positions) and shoulders (dynamic
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| | reduce the
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| side-
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| | output to muscles not directly related
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| to-side and forward-and-back) ending
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| | to sexual function, presumably to enhance
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| with a standing PNF stretch on the
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| |
|
| ball.Finally, your client is ready to
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| | the physiological responses of sexual
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| perform the dynamic stretching circuit as
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| | arousal.Take-Home Message: Sexual arousal
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| outlined in
| |
| | is great anytime of the day EXCEPT right
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| an earlier Q&A column. Remember, if he
| |
| | before training!Q: I have been diagnosed
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| experiences low back pain, caution should
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| | with a SLAP tear in my right shoulder.
|
|
| |
| | Haven't decided
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| be used when performing toe touches,
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| | whether I'm going to go through with the
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| side bends and twists. It would be wise
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| | surgery yet, but I don't want to make
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| to
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| | things worse with my training. The
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| eliminate these exercises initially.
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| | exercises you outline in your Strong and
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| Furthermore, encourage neutral spinal
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| | Healthy
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| curvatures
| |
| | Shoulders article are really helping.
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| with braced abdominals to maintain a
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| | Are there any good stretches I should
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| stable core throughout his workout.Q:
| |
| | perform?A: Anyone experiencing shoulder
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| Great DVD! Any more warm-up tricks to
| |
| | instability should do themselves a big
|
| increase strength?A: An effective warm-up
| |
| | favor and
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| method involves post-tetanic
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| | study the 3-part series "The Disabled
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| potentiation. By gradually
| |
| | Shoulder" by Burkhart, Morgan and Kibler
|
| ramping up your low rep warm-up sets
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| | in
|
| beyond your working weight will increase
| |
| | Arthroscopy: The Journal of Arthroscopic
|
| strength for your work sets. There are
| |
| | and Related Surgery. You'll notice a
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| different ways to really tap into those
| |
| | version of the anterior/lateral reach
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| high-
| |
| | that I originally picked up from Stephen
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| threshold fibers such as performing
| |
| | Holt
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| eccentrics or heavy supports with loads
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| | and presented in the Warm-Up to Strength
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| that are
| |
| | Training DVD. Well, here is an exercise
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| greater than your working weight.
| |
| | termed the sleeper stretch that anyone
|
| Another way to play with your nervous
| |
| | with a SICK scapula (Scapular
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| system is
| |
| | malposition,
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| to add chains to the bar which will
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| | Inferior medial border prominance,
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| naturally slow down the concentric speed
| |
| | Coracoid pain and malposition, and
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| (although the intent must always be
| |
| | dysKinesis
|
| fast.) Then remove the chains for your
| |
| | of scapular movement) should perform
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| work
| |
| | prior to training.Lay on your side with
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| sets and you'll go through the
| |
| | the involved arm against the floor and
|
| roof!Also, a simple piece of advice that
| |
| | perpendicular to the
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| I derived from the writings of Ironman's
| |
| | body. The shoulder and elbow are flexed
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| Editor-
| |
| | 90 degrees. The shoulder is passively
|
| In-Chief, Steve Holman, is to lock out
| |
| | internally rotated by pushing the
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| (i.e. full ROM) on each repetition of
| |
| | forearm toward the floor around a fixed
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| your
| |
| | elbow,
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| warm-up sets. This will better lube the
| |
| | which acts as a pivot point. This will
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| joints. I said it before and I'll say it
| |
| | effectively stretch a tight
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| again,
| |
| | posteroinferior
|
| warm-ups should be about performance not
| |
| | capsule.Another variation involves the
|
| fatigue. If you do not lockout and keep
| |
| | roll-over sleeper stretch where the
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| a slight bend at the top range of the
| |
| | shoulder is only
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| movement, you will increase tension and
| |
| | flexed 50-60 degrees and you roll
|
| promote fatigue. Good for hypertrophy
| |
| | forward 30-40 degrees from vertical side
|
| training, not so good PRE-hypertrophy
| |
| | lying.To stretch the posterior
|
| training!Q: Quick question, in an
| |
| | musculature more than the posteroinferior
|
| article of yours, you stated that some
| |
| | capsule, use a
|
| studies show
| |
| | traditional cross-arm stretch. Stand
|
| absolutely no difference in performance
| |
| | with the shoulder flexed 90 degrees and
|
| with or without a prior warm-up. So why
| |
| | passively adduct the arm. This stretch
|
| bother warming up then?A: Quick answer
| |
| | can also be performed against a Swiss
|
| comes from pg. 161 of Supertraining:
| |
| | ball.Finally, a doorway stretch should be
|
| "Almost all studies which
| |
| | performed where the shoulder is abducted
|
| show warming-up to be detrimental used
| |
| | 90
|
| untrained subjects who apparently cannot
| |
| | degrees and the elbow is flexed 90
|
| tolerate high-intensity warm-ups."
| |
| | degrees on the edge of an open doorway.
|
| Furthermore, "athletes in endurance
| |
| | Lean
|
| events or
| |
| | forward to apply a stretch to the
|
| low intensity sports do not benefit much
| |
| | (inferior) capsule of the shoulder.
|
