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