Things you should be doing

Posted on 13. May, 2010 by Keith Scott in Uncategorized

I watch people come into the gym every day, and most of them have the same exact routine. They come in, jump on a “cardio” machine to warm up for 10 minutes and then they do a few basic stretches that they remember from gym class. Next, they start their daily “routine.” This usually is made up of a few sets on some weight machines, followed by crunches on a stability ball or maybe even some more cardio afterward. Finally, they do some more ‘gym-class stretches’ and then leave.
Not a very effective training regiment, but I will give them some credit for coming in and doing something. Rarely do people do things they know they should be doing. Most people just won’t do things they don’t like doing. It’s human nature. However, many times the things we hate the most and the best things for us.

Soft-Tissue Work
I read a blog recently from another fitness professional where he stated “If you want to be able to move when you are 60, you need to be doing soft-tissue work on weekly basis.” I tend to agree. I preach this to my clients, but usually it is to deaf ears. Most people don’t do soft tissue work because it is uncomfortable, and sometimes very painful. Many people try it, feel much better afterwards, yet they still don’t continue to do it. It is time consuming for sure, but also very effective in getting rid of pain, tightness and maintaining a healthy body. Usually, “these people” will continue to reach for the Advil instead, because it is ‘easy.’ I have “cured” many people of their pains and physical problems, just by implementing basic soft-tissue work. Sometimes instantly. Yet, still…they won’t commit to doing their own soft-tissue program at home.

Soft-tissue work, whether in the form of foam rolling, using a tennis ball on tight and painful areas, or massage flat out works…and it works well. It helps rid the body of adhesions, muscular contractions that limit motion, painful scar tissue, knots, spasms and other restrictive physical issues. It is usually the first and last thing I recommend to people that are looking to get fit, and/or live with pain. Not only does it help with current issues, it is also a preventative modality as well.

Mobilizing and Stretching your Hips
When I see people stretch and warm up, I almost never see them target their hip areas. Other than a quick hamstring stretch (which hardly qualifies) they don’t seem to ever focus on the hip area. As we get older our hips will get tighter. Actually, I see teenage athletes regularly that already have incredibly tight hips. As your hip complex gets tighter, it can cause all kinds of problems in the body.

For one, people that suffer from lower back pain, almost always have tight hips. Having tight hips will certainly throw off the normal mechanics of the body and place a high level of stress on the lower back. This can cause spasms, pain and even major injuries such as disc herniations.
We sit way too much at home, work and in the car. Day after day, week after week, month after month and year after year, our hips get tighter and tighter. Everyone needs hip mobilization and stretching around the key muscles. Target the hip flexors, upper hamstrings, glutes, groin and the small muscles on the outside of the hips. When you combine this with good soft-tissue work, such as foam rolling, the hips will loosen up, and a lot of unnecessary pain will disappear.

Pulling
Most people that ask me for a “program” can’t understand why I don’t include more ‘pressing’ exercises and why I have so much ‘pulling’ instead. I would say that the majority of people I see each day have tight, rounded shoulders, and a weak upper back. This will cause shoulder imbalances that leads to pain and injury. We need to pull more, and push less. This does not mean you have to give up your bench presses and other pressing movements. Rather, it means we need to include more pulling into our programs.

I recommend at least a 2:1 ratio of pulling to pushing. Many times, I will recommend a 3:1, pulling to pushing ratio especially if I am dealing with someone that has a shoulder problem. In almost every case, the shoulder issues disappear and the person’s strength skyrockets. That includes their pressing movements. You see, the more balanced your shoulder complex is, the greater chance you have to stay injury free and actually be able to press more.
Include pulling movements such as, rows, chin ups, pull ups and dead lifts, regularly into your program. It creates healthier shoulders, better gains, and a much better look. Instead of the guy/girl with rounded shoulders, and a poor looking posture, you will look balanced and much more fit.