Workday Stretches

 

In today’s society, many workers are sitting at desks and computers throughout the day with little exercise or movement.  These sedentary positions can lead to numerous changes in the body.  Most often, a rounded back develops along with elevated shoulders as the chest muscles tighten up and the upper back muscles weaken, unable to hold the shoulder blades back and down.  Sometimes low back or other lower extremity muscular problems arise as the hip flexors become shortened and tight while the glutes become lengthened and weak.  This can even create a “pooched” belly look when standing.  The good news is that along with a sound full-body strength training routine, there are also some stretches you can do during the work day to help prevent these problems, reduce muscle tension, and improve circulation.  You’ll find four great stretches below, as well as a few more you can find here.   Hold each one for at least 30 seconds a minimum of once during each workday.

Shoulder stretch

*Cross one arm at a time across the body and hug it into your chest with the opposite arm.  Feel a stretch in the posterior capsule of the arm.  Repeat with the other arm.

Front of Thigh Stretch

* Slowly lift one foot up behind you until you’re standing on one leg and grabbing your ankle.  Line both knees up together and point the toes of the elevated foot towards the ground.  Feel this stretch down the front of your hip and thigh.  Repeat with the other leg. 

Back of Thigh Stretch

* Extend one leg up into the air and rest it on a bench, chair, or stool.  Keeping a flat back, lean forward from the hips until a stretch is felt along the back of the elevated leg.  Repeat with the other leg.

Chest Stretch

* Stand to the side of a wall, about 6-12 inches away.  Raise your hand until the palm is resting against the wall with the arm parallel to the ground.  While keeping a slight bend in your elbow, lean forward and turn your body away from the elevated arm until you feel a stretch in your chest.  Repeat on the other side.

In good health,
Ryan Healy, BS, NSCA-CSCS

 

Fast or Slow Repetitions

There’s been much debate over the years about whether it’s best to perform strength training repetitions slowly or quickly (aka exercise tempo).  Each has its own advantages and disadvantages.  Lifting explosively works more on power development and lifting slowly facilitates more time under tension for the muscles which is good for muscle growth. 

Based upon my experiences, I think that for most recreational exercisers it’s much better to perform repetitions in a slow controlled manner than it is to perform them with lightning speed.  The people I often see whipping the weights around are sacrificing a lot in terms of their form which puts them at a greater risk for injury.   Slowing down the exercise will mean you’re less likely to compensate with other areas of the body too.  Have you ever seen someone throw their back into a biceps curl so that they can lift the weight?  I do, a lot.  Slower lifting also allows you to take momentum out of the equation so that your muscles can do the most work possible.   Not to mention it allows for more time to think about vital exercise form and the muscles doing the work.

Next time you strength train, check in with your movements and speed.  Are you using momentum or breaking form?  Can you slow it down a bit to really focus on the muscle groups you should be working?

 

In good health,

Ryan Healy, BS, NSCA-CSCS

Free Weights vs. Machines

One question that I get asked frequently as a trainer is “what do you think of machines in comparison to free weights?” Like many answers, it depends. In general I much prefer using free weights, cables, or body weight exercises for myself and my clients but that doesn’t mean that machines are useless.  Let’s take a closer look at the benefits of each.

Free weight exercises utilize barbells, dumbbells, kettle bells, medicine balls, etc. as external resistance. The reason I hold them in such high regard is because when you move throughout life you’re moving three-dimensionally and your body has to work to achieve balance, coordination, and stabilization.

Free weights work your body in the same way making them extremely functional to everyday living.  Activities like getting in and out of a chair, climbing stairs, picking up groceries, carrying children, mowing the lawn, or picking up toys are all coordinated movements and your fitness program should complement them.

Over the course of the next week pay attention to what movements you perform daily and you’ll quickly see that you do some variation of squat, deadlift, lunge, push, pull, or rotation. These movements, which can be trained with free weights or bodyweight, require your muscles to work in conjunction with one another instead of in isolation. Therefore, your neurological system works much harder to stabilize, balance, and coordinate your body. You’ll recruit more muscles to do this which means burning more calories.

As a country our occupations are becoming much more sedentary, and with the obesity epidemic we’re fighting it seems it would be in our best interest to stand and move around while we exercise instead of continuing to sit down during a workout. In addition, free weights allow you to completely customize each exercise you perform and can be easily used by all shapes and sizes using a greater range of motion. Not to mention, they’re relatively inexpensive and a great option to have at home for days when you can’t get to the gym.

Machines, in my opinion, are ideal for novice exercisers, the elderly, or those with injuries or physical limitations. They’re relatively easy to use because when you sit down you know exactly what you’ll be doing at each machine (after an orientation to the equipment) and there’s even a picture and a description on each one in case you forget. The fixed plane of motion and seated position leave less room for error which is important for someone who doesn’t have a personal trainer working with them or basic knowledge of free weight exercises.

Machines are wonderful for people who are recovering from injuries or who have physical restrictions but still have the ability to lift weights without having to focus too much on balance, coordination, and stability. They can also help first timers get used to certain movement patterns which is helpful when progressing to free weight exercises.

I’d love to hear from you! Are you currently using free weights or machines or a mix of both?

In good health,

Ryan Healy, BS, NSCA-CSCS