Lynbrook | New Hyde Park | NY

Spine

Fall Prevention in Autumn

As the leaves begin to change, Team Peak dedicates its time and resources to Fall Prevention Awareness month. There are a number of Fall Prevention Programs available, including the ones here at Peak Fitness and Physical Therapy! Before you ask about or programs, here are some helpful tips to get you started.

  • Research shows that fall risk is increased by things such as age, weakness, confusion and unsteady movement. Luckily, that same research also shows that if we pay particular attention to these risk factors, our fall risk decreases. A consistent exercise program will not only help keep you on your feet, it will help keep you healthy and strong (Rubenstein, 2006).
  • Wear the appropriate footwear. Consider the changing weather as a cue to ditch the unstable sandals and opt for some better fitting sneakers. This is especially important if you are going to be doing activities like raking leaves, picking pumpkins, etc.
  • Get a balance assessment. Ideally, we can start an intervention before a fall incident Get your eyes, ears, strength, mobility and gait assessed by a qualified professional to help set you up for success (Moylan, Binder, 2007).

 

By Matt Rhodes

 

References:
Moylan and Binder, 2007. Falls in older adults: risk assessment, management and prevention. American Journal of Medicine 120(6).

Rubenstein, EF, 2006. Falls in older people: epidemiology, risk factors and strategies for prevention. Journal of Aging 35.

 

 

 

Muscle Madness: Latissimus Dorsi

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Anthony, what’s your favorite muscle?

My favorite is the latissimus dorsi which  translates to “the broadest muscle of the back.” This is personally my favorite muscle because I was a wrestler all of my life, and strong back muscles are crucial for optimal performance of the sport. 

Where is this muscle located?

The latissimus dorsi originates at the 7th-12th thoracic vertebrae of the spine (middle of the spine), as well as the lip of the illac crest (top of hip bone).  This muscle inserts or grabs onto the groove of the humerus (shoulder bone).

What does this muscle do?

The latissimus dorsi is responsible for extension, adduction (moving together), horizontal abduction (moving away), and internal rotation of the shoulder joint.  We use our latissimus dorsi muscles during everyday living activities more than we realize, such as picking something up off of the ground, grabbing something out of a cabinet, opening doors, and even pulling someone in for a hug.

What is a good exercise to strength this muscle?

A good exercise for this muscle is any movement that is considered a “Row”, such as a seated row using the row machine, a TRX suspended Row, or an upright High Row.

Off-Season Weight Training for Athletes

Resistance training is a major component for progression in athletic performance. Although the best way to improve performance would be to practice the skills specific to that sport, resistance training allows athletes to target certain muscles/muscles groups. Strength training off the playing field will help them become stronger for their sport.

Off-season resistance training is a great way to get ahead of the competition without interfering with in-season practice schedules. In addition, due to its length, the off-season allows for longer periods of training for progressing specific resistance exercises. A traditional offseason resistance training program for the majority of athletes should be split in to 3 phases; Hypertrophy, Strength, and Power.

Hypertrophy Phase
Hypertrophy means muscle growth (increases in size of muscle fibers). Increased muscle size translates to muscles that are more efficiently capable of becoming stronger muscles. This type of training is characterized by high volume workouts; high sets and repetitions, low to moderate weights, and smaller rest times.

Strength Phase
Strength is the ability to move the most possible weight. Utilizing the increased muscle size from the hypertrophy phase, athletes should be safely attempting heavy lifts in order to increase overall strength. The strength phase is characterized by lower repetitions, increased weights and rest times.

Power Phase
Power is defined as ones ability to perform an exercise over a specific unit of time. Power exercises are characterized as explosive, sport-specific movements that involve strength and speed (Olympic lifts, box jumps, sled push/pulls etc.) Utilizing strength gains from the previous phase, athletes should be able to move heavier weights more quickly and explosively. Workouts should be sport specific and focus on the speed and efficiency of heavy lifting. The power phase is characterized by lower repetitions, moderate to heavy weights, and moderate rest times.

Following the final phase of the off-season, athletes should decrease their time in the weight room in order to recover and make time for pre-season practice in their respective sports. A well planned training program can keep an athlete in shape during the long off-season and give them the boost they need to be a step ahead of the competition!

 

By David McCalla

Muscle Madness: Piriformis

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Corynne, what’s your favorite muscle?

My favorite is the piriformis. I find that most people don’t know about this muscle and don’t realize how important it is to stretch this muscle, especially if they have sciatic issues.

Where is it located?

The piriformis is located in the hip area. It is deep- below the gluteus maximus. It starts at he base of the spine and connects to the femur.

What does this muscle do?

The Piriformis assists with lateral rotation (turning out) and abduction (lifting away from the body) of the thigh.

What’s a good exercise for the piriformis?

In many people, this muscle is very tight. It may be more beneficial to work on stretching it rather than focusing on strengthening. A good stretch for this muscle is called a figure four position. Lay on your back with your knees bent and feet flat. Take one leg and cross your ankle over the opposite thigh then reach behind that thigh and hug it in towards your chest- keep your neck relaxed!

Why the Crunch is Going Out of Style

Low back pain affects up to 80% of adults at some point during their life. Exercise can be used to help alleviate and cure the pain by making improving our core strength, however, not all core exercises were created equal. The crunch is often a common solution people arrive at to gain strength through their midsection. Unfortunately the crunch can be ineffective or even exacerbate your problem.

The core was meant to resist motion, not produce it. That also means the core was meant to be trained resisting motion! This brings us to neutral spine exercises. Flexing and extending the spine under load puts a lot of pressure against your discs and can produce shear forces that compromise your spine’s integrity. These exercises don’t put your back into the difficult ranges of motion that can cause aggravation . If you’ve been feeling back pain or want to prevent it from occurring, try throwing these moves into your core workouts.

Pallof Press

The Pallof Press exercise involves pressing a cable or resistance band away from you while keeping the handle at the center of your chest. The goal of the exercise is to keep your arms in line with the center of your body and resist turning in towards the direction of the weight. This makes the Pallof Press an anti-rotation exercise. As you move the weight further from the mid-line of your body, the exercise becomes increasingly difficult. Holding the exercise when the arms are at full extension will force you to brace your core! Be sure to switch sides to get the same effect on both sides of your core.

The Plank & Plank Variations

The plank is an exercise that works through the front of your core to resist extension. Keeping your body in line is the key to ensuring your back stays in a neutral position while you work to hold yourself up against gravity. There are many variations of this move as well to target different muscles! If you’re working on your plank already, try mixing up your routine with side planks and BOSU planks!
The Suitcase Carry

The suitcase carry is performed simply by holding a kettle bell (or any weight) in one arm while you keep your torso upright. This exercise works each side of your core by having you resist flexing to the side of the weight. This exercise is the ultimate trunk stability workout. As you walk with the weight your midsection is simultaneously bracing and coordinating to stay stabilized. Find an appropriate weight that challenges your posture and get walking!

 

By Dave Albaranes

 

5 Exercises for a Healthy Back

Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.

The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.

We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.

  • Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
  • Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
  • Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
  • Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
  • Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.