Top 5 MOST Important Muscles to Stretch DAILY

Top 5 MOST Important Muscles to Stretch DAILY

 

  1. Anterior Deltoids

Also known as “the front of your shoulder”, these muscles are strong and powerful, as they help you do compound exercises such as the Overhead Press, and assist with movements like the push-up and bench press. The main reason we need to focus on keeping these muscle groups flexible, is that we use them a lot! As a society, we do not hold our posture very well, we spend a lot of time typing and using our phones, which leads to the front of our shoulders getting very tight. This pulls us into a poor posture, which will then lead to injury later on down the road.

2. Pectoralis Muscles

Also known as your “chest muscles”, just like the Anterior Deltoids, these muscle groups are prone to tightness from poor posture and the tighter they get, the more rounded your shoulders will get.

3. Psoas

The Psoas muscle or “Hip Flexors” are responsible for a large variety of common muscular imbalances found in most people today. Due to the increase in desk jobs and sedentary lifestyles, these muscles get wound up and tight during long periods of sitting. Located at the front of the hip and crossing the lower abdomen, it is very important to keep these flexible to avoid low back pain, knee pain, and ankle pain.

4. Quadriceps

Quads are located in the front of your legs and are often referred to as your “thigh muscles” most of the time. In most cases, if your hip flexors are tight, the Quads follow. While you are in a seated position the Quadriceps are constantly under tension, leading to common muscle imbalances such as weak Glutes and Hamstrings.

5. Gastrocnemius, Soleus, and Peroneals 

These three muscle groups make up your Calf, just like the other four muscle groups stated above, they tend to get very tight from long periods of being in a stationary position. As they tighten up, the ankle will get more and more restricted, causing lose of balance and movement compensation that could lead to injury.

 

 

 

The Truth About Low Back Pain

The Truth About Low Back Pain

Did you know about 80% of Americans experience low back pain? That means about 260 million of the current 323 million citizens within the U.S. are living everyday with low back discomfort or extreme pain. The question is, why haven’t the doctors been able to solve this world-wide problem, that seems to be growing every year? The usual reasoning for the pain is “you’re getting old”, and the solution is “you’re going to need surgery for that”.

In some extreme cases, surgery is necessary but for a large percentage of the population with low back discomfort and no ruptured discs, there seems to be no solution. Let’s take a second and think about the one thing that keeps progressing within society, and increasing the demand for stationary bodies (sitting all the time).

Technology. 

As a society, we are constantly evolving and making new companies that require mass amounts of desk workers. Working on a computer and being seated for hours each day, will eventually lead to low back stiffness, and in most cases leading to more serious low back injuries. Not only does sitting cause a lot of compression on the spinal cord, it decreases the functionality of the body; creating muscular imbalances that load joints incorrectly during movement.

When you add up the compression of the spinal cord, lack of rotational ability from stiffness, and muscular imbalances all throughout the body; the lower back is one of the first places that will become over-loaded and weak during movement. Our bodies were designed to move and play, and being stationary most of our lives is destroying the beautiful natural functionality of the human body.

What are the most common muscular imbalances causing low back pain?

Although muscular imbalances are individual, and most of the time different for every person; there are some common postural dysfunctions we see that are the main cause of your low back pain. When muscles get to tight or strong, and opposing muscle groups get too weak; it causes excessive stress on the joint that is surrounded by the affected muscle groups.

In simple terms, the most common dysfunction is the whole back side of the body being much weaker than the front side. Lack of Glute, Core, and Posterior Chain strength is the biggest cause of most pains you are experiencing. Throughout the day, we are very “front side dominant”; we like to type on the computer with rounded shoulders, forward head posture, and tightened hips from sitting. A lot of us stay in that exact position described for hours each day.

The body will adapt to the positioning you put it in the most, soon your posture will start to look like your seated position, further leading to pains and aches down the road.

What can I do?

When it comes down to how to fix it, the answer is almost always “it depends”. The reason being, every single person is going to have slightly different issues and causes for their pain; and they will require individualized mobility drills, stretches, and strengthening exercises.

You can start by making a daily effort to:

  1. Sit less. Every hour of sitting, stand up and walk around for 5 minutes.
  2. Stretch for 10 minutes, 3x/day.
  3. Change your lifestyle to a healthy and active one.
  4. Hire a Corrective Exercise Specialist. (Contact us)
  5. Strengthen posterior chain – Glutes (Butt muscles), Hamstrings, Core, Lats, Rhomboids, and Rear Delts.

In summary, most lower back pains are not spinal, but start as a muscular imbalance issue. If the muscular issue is not taken care of, over-time it will develop into a serious spinal issue. Let’s take care of your issue before it gets to that point, contact us below for a complimentary Corrective Exercise consultation.

Progressive Overload: How To ACTUALLY Build Muscle

Progressive Overload

 

Building muscle is one of the most common fitness goals, and arguably one of the most challenging to achieve. Everyday there are new studies coming out claiming new theories on the fastest way to build muscle, and there are tons of different ways you can achieve this goal.

You can build muscle by doing Bodybuilding, Crossfit, HIIT, Boxing, and other types of workouts. Although there are tons of ways to go about achieving your goal of building up some muscle, there is one thing that will always remain the same within all these styles of training; progressive overload.

Progressive Overload pretty much explains itself, you need to be progressing in intensity, weight, or movement over time, in order to keep building muscle. If you aren’t keeping track of how many calories you’re burning, how many repetitions you’ve done, and how much weight you lifted in previous weeks, you will not be able to assess whether or not you are actually getting stronger.

A simple concept, that is often brushed off as not a big deal. You may think as long as you’re pushing yourself in the gym, that you will build muscle eventually. This may be true for some, but for many, you will end up falling into the same routine, lifting the same amount of weight, and doing the same amount of intensity during your workouts. This will effect long term progress, and make it challenging for you to build the muscle you are working so hard to get!

Progressive overload example:

Month One

Bench Press:

Week 1: 95lbs 10 reps

Week 2: 100lbs 8 reps

Week 3: 105lbs 6 reps

Week 4: 110lbs 4 reps

Month Two

Bench Press:

Week 1: 100lbs 10 reps

Week 2: 105lbs 8 reps

Week 3: 110lbs 6 reps

Week 4: 115lbs 4 reps


As you can see, the client made sure he was progressing with weight during month 2, this may seem simple but you need to be keeping track in order to make progress. Innovative Health and Fitness recommends that you buy a notebook or download the app called Rep Count to keep track of every workout you do, and how much weight you lifted for reps. This will help you remember that you need to add weight for the following workouts, and assure you are making progress towards the never ending journey of building muscle!

3 Benefits To Having an In-Home Personal Trainer

Having an in-home personal trainer is one of the most convenient and easy ways for clients to get their workout in, without having to find the time to drive to the gym, workout, shower, and drive back home. At Innovative Health and Fitness we specialize in Corrective Exercise, and bring all the equipment into the comfort of your own home.

No more worries about not having time or making excuses to get your workout in, we got you covered! Here’s three reasons why you should hire an in-home personal trainer.

1. Save Time

It’s a no-brainer to hire an in-home personal trainer! You will save a lot of time, and won’t have to set aside a total of three hours between driving to the gym, working out, showering, and driving back home. If you are someone who works long hours and has a hard time committing to going to a location for your workouts, hiring an in-home personal trainer will help you solve that problem.

 

2. More Likely To Commit!

Going to the gym takes a lot of effort and dedication, most people struggle with finding the consistent motivation needed to workout multiple times per week. Our in-home personal training service can help you stay on track and motivated to progress in your workouts. Your fitness professional will always be there to help you push through hard times and achieve your goals.

 

3. Privacy

You can’t get any more private than working out in the connivence of your own home. Working with a professional at your house can help avoid distractions that a box gym would have, and also aid in a higher quality personal training service provided for you. The trainer will be 100% focused on you during your session.