All posts in “flexibility”

rehab for muscle imbalances

Correcting Muscle Imbalances is the Key to Fitness Over 40

 

Exercise for Those Over 40 – The Two Main Culprits

Muscle Imbalances and flexibility issues are the two of the main culprits standing in the way of people who want to get in shape over 40 years old.  As humans, work takes over our lives for long periods, and when we exit a period of years where we’ve neglected our bodies, that’s where problems commonly begin.  And it’s so easy to avoid!

Sitting in that chair, standing holding the arms out, or sitting in that vehicle – for years, compromises posture, biomechanics, mobility and strength.  This is why when we’re old, we share most all of the above conditions I’ve just listed.  Just turning 40 we’ve already feel this!  When we exercise with these conditions, we’re sure to get injured, and that’s entirely unnecessary if the proper precautions are taken when we start back up again.

 

When you start to exercise again and take charge of your life, there are important steps to take:

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Kettlebell and strength training

Eastbay’s Russian Kettlebell Club

There are 3 Aspects to this Kettlebell Club that you really should know about.

Why Learn To Use Kettlebells For Strength?

1. Learn Kettlebells from the ground up, with a Certified Instructor, learning solid fundamentals.  We are building kettlebell bodies here – the type that look great, move well, and are indestructible.  You body will need to change in order to master this sport – Whether you have experience with weight training or not,  and there is plenty to learn for all!  (Kettlebell Training usually costs $90 per hour – this will cost $200/mo. and will be much more fun)

What is FMS Training?

2. FMS….what’s that?  It’s mobility training, designed by Gray Cook, world renowned Physiotherapist.  FMS is used to train MOST professional sports athletes and teams – from the Olympics to Wimbledon.  I incorporate FMS training with Kettlebells, so that your body can move well, pain free, and achieve maximum performance.

Why Kettlebell Classes?

3. It’s SOCIAL.  Yes, this is a social club.  My thinking is this…..why can’t we rock out to our favorite music, kick some serious butt, receive world class coaching in the sport, AND be social at the same time?  I’ll show you how!  This club is about community, about getting your bodily needs met, and creating an environment that’s supportive.  I’ll support you by throwing a monthly BBQ, and making Wednesday evening of each week our Social Hour – where convene for dinner and drink.  

Below’s the press release………I’ll see you there!

It’s social.  It’s Fitness. It’s balance. In Dan’s Kettlebell Club,we’re fusing the national ethnic sport of Russia, Kettlebells, with real life socializing, food and drink! Mixing Kettlebells with FMS,we will start each workout by bringing mobilization and balance to the musculoskeletal system. Learning Kettlebells from the floor up from a SFG certified instructor you will feel like you’ve never felt before while meeting fun, active workout partners. The important part takes place after class on Wednesdays,when we venture out the fitness world to a local restaurant (where we normally do ourselves damage) – but the class will be accompanied by Coach Dan, so some learning about how to balance food with fitness will take place (we’re doing now, and not just telling anymore). And there will be regular BBQs – because the two just go well together – lifting iron outside, just like we’re back in Mother Russia.

When Do We Train?

Meet on Mondays and Wednesdays from 6-7:30 PM (more times opening up – send me an email and let me know when you can make it – this will help me in adding additional class times! dan@workout4results.com)

About 75 – 90 minutes of fitness (we’re ditching the traditional hour)

Mobility, musculoskeletal balancing (FMS) and performance enhancement

Russian Kettlebell Instruction, and dripping wet workouts

Other forms of exercise you can expect: Body weight exercises, barbell instruction and training, boxing, aerobics

Here’s a sample of an old world Russian Kettlebell training manual, accompanied by music that’s sure to put you in the mood for this eastern genre…!

Old School Kettlebell Training

Time – time to talk, ask questions – time to learn about how to crack you’re body’s code and get fit like a spring chicken!

As a coaches, after every session we feel like we’re leaving our athlete/client out into the harsh, cold world where they have inadequate support …….!!!  Let’s discuss nutrition and life balance WHILE you are ordering in real time – I mean actually while you’re eating and drinking! Tired of being TOLD? I will SHOW you. We’ll Bridge the gap for training athletes by providing:

1.  World class instruction

2.Group Support

3. Habit building (the Coach is watching you order that burger…..yes, you SHOULD order that after lifting those iron cannonballs with handles)

Most of the Coachs’ knowledge is untapped – until you leave the gym…..that’s where everyone falls down!  I can’t install a kitchen at the studio to demonstrate – but there are plenty of places where we can walk,socialize,learn how to balance from classmates and the Coach and enjoy some healthy grub! It’s funny how in order to be fit,we must lose all of the habits we’ve acquired over the last 150 years – and how bringing the 5,000 year old kettlebell into the picture helps to pull us out of our modern, unhealthy thinking and habits.”

Watch! Old Russian Kettlebell Training

old school kb club

 


By Dan Piper, CPT, RKC, FMS,  Workout4Results.com

Strength Training at Dan’s Barbell and Kettlebell Club, Alameda, CA

sports exercise rehab back muscles

Lower Back Pain Rehab and Alignment – Time to Feel Good Again

Exercise and Rehab for Lower Back Pain

Time To Feel Good Again!

Rehabilitation athletes are folks who have been in automobile accidents, have had sports injuries, or are on the mend from one incident/condition or another.   I wrote this article because unless whoever you are seeing to fix you has you moving in exercises patterns or is watching you as you loaded and moving in a pattern, it will be extremely difficult if not impossible for them to recognize and fix you.   Fixing muscle/fascia and bodily imbalances may take more than just a few 15 minute visits with a physio, and small stack of exercises stapled together on 8.5/11″ paper.  It’s a process that takes a different approach to exercising (just don’t stop).  

If you would truly like to learn something, take a look at the above picture with me for a moment.  Imagine  that it’s YOUR body in the diagram, and that the muscles and fascia on the right side of your back are 1/16 of an inch shorter than those on your left side, producing stronger, uneven contractions as a result, pulling you out of alignment and actually altering the once straight and aligned skeleton that you once had.  No matter who you just went to see to get adjusted, massaged, etc, you will definitely come right back out of alignment again until you fix these muscle imbalances.  If you look at the diagram, you can see that there is plenty of muscle and  fascia in your back…enough to pull you sideways and right out of alignment again, with all of the accompanying pain.  If you were to have your spine adjusted, ribs, hips etc, do you think that the adjustment would hold itself in place after you pick up a heavy box, or barbell, asking your back musculature to contract with unequal forces?   Answer: No…that’s why you keep visiting the Chiro.  You will need to see a qualified Physiotherapist, Athletic Trainer, or FMS specialist to work with you over a period of time to re-lengthen these muscles, as this is something that cannot be done in a handful of sessions.  Here are the basics of what you need to do, if you have pain in your posterior chain (back, hips, glutes, shoulders etc).

  1. Be seen by qualified Personal Trainer, Sports Doctor or FMS certified specialist.  Many folks may also perform self chiropractic, outlined HERE.  
  2. Spend the appropriate time to re-lengthen the muscles. You can still lift during this time, but it will take a new approach that you will learn with professional guidance.
  3. Perform these re-lengthening exercises before, during AND after your workout.  Each time you workout, your muscles will want to continue with their current shape and dysfunction, unless you incorporate the following types of stretches into your routine:                                            

Re-lengthening exercises for back/hips/thorax misalignment:

Psoas Stretch                Dr. Eckberg VIDEO

Bretzel Stretch 2.0      Dr. Gray Cook VIDEO (go to 6:15 for 2.0)

Lacrosse Ball Rolling   (roll the side of your back that’s tight, more than the loose side on a 3:1 ratio)                                                                     Dr. Kelly Starrett VIDEO

4. Perform kettlebell or barbell deadlifts, sumo squats, or deadlifts with 2 kettlebells.  Use the lacrosse ball technique, the Bretzel stretch and the Psoas stretch before, and after each and every set, as your soft tissue will attempt to tighten up and shorten again immediately after the set.  After a quick and correctly applied roll, you will be straight again, or straighter at least,  taking you out of harm’s way, and reducing the chance of spinal subluxation/hip shifting during your next set.  In this manner, you will steadily progress  in balancing out your body’s web of muscle and fascia, and work your way back to health.  Most folks start feeling improvement immediately, once the proper rehabilitation exercise protocols are applied.

So don’t be afraid to confront the pain in your body directly.  Getting pain out of your body will change many aspects of your life, for the better.

By Dan Piper, CPT, RKC, FMS,  Workout4Results.com

Rehabilitation at Dan’s Barbell and Kettlebell Club, Alameda, CA

strength training for seniors using bench press

Senior Strength Training

“Life’s requires strength.  By now, you know this.” 

Dan Piper, Certified Personal Trainer, HKC Kettlebell Instructor, Workout4Results.com

1/3 of my athletes are seniors.  They are spirited, extremely interesting, and our conversations range from thought provoking to the ridiculous.  My Senior clients tend to have greater desire, a greater  need for strength, and much better adherence than the average gym goer.  But what can a senior do in the gym?

What does senior strength training look like?

You might be surprised, but a senior strength training workout looks no different than mine or your grandaughter’s – really.  Yes, we may lighten the load, and talk more about the old days when a hamburger cost a nickle, or talk about what it was like being a gunner in WWII, or to actually watch Elvis Perform, but essentially the workouts are the same.  They perform olympic lifts, they box, they do abdominal work, and lots of mobility work.  I love letting Charlie sock me in the gut when we “spar”, or watching my younger senior perform a perfect back squat – and I mean it!

I must admit I like having them around for other reasons also – I need the age old wisdom around me.  We all do.

Here’s an article about a 91 year old weightlifting record holder, named Sy Perlis, that you’re sure to enjoy!  91 Year Old Champion


Are you ready to follow the example set by Sy Perlis? Then why not book your ONE WEEK FREE TRIAL NOW?

By Dan Piper, CPT, RKC, FMS,  Workout4Results.com

Strength Training at Dan’s Barbell and Kettlebell Club, Alameda, CA

The Farmer’s Carry

Why perform The Farmer’s Carry for Strength Training?

Muscle Gain Workout using the Famer's Carry

 

The Farmer’s Carry is well known in strength training circles.  With the Farmer’s style, hold two heavy kettlebells with the palms face forward, as the arms are rotated and held externally, the lats and shoulders are flexed,  helping pack and hold the shoulders into their sockets, the shoulders are held back and downwards.  Pick a distance to walk, any distance, between 30-200 yards or longer.  Most of us have seen these in strongman events, like the “World’s Strongest Man”.  There are many practical applications for this.  As a matter of Fact,  some of the world’s top researchers recommend including these in every workout program for every athlete!

How to Integrate The Farmer’s Carry in your strength training routine –  The hows and whys:

1. Build Strength.  This exercise works every muscle in the human body.  The type of strength you are building is primal, as this exercise poses a challenge that modern man must re-create, and does not exist in our daily routines.   Continue Reading…