Planks!

While data on
exercise changes as new studies are done, one thing that remains constant is that planks
are great… but only when you do them properly!


The traditional plank (shown above) targets more than just your
abdominals. It requires contraction of the quads, glutes, shoulders, biceps and
triceps. It is a stabilizing exercise that can lead to improvements in other
exercise moves.


3 Common Plank Form Mistakes



Arched Back

Note: In this position your abs will be inactive. This also put a lot of strain on your lower back!

Hips Too High

Uneven Hips



Other Plank Variations



On Hands



Side Plank



Taking Your Plank to the Next Level

Alternating Leg Lifts
Up, Up, Down, Down

Side Plank with Rotation

Side Plank with Hip Dips


Physioball Planks


TRX Plank



Planks can assist in many other areas!


Balance
The core
stability provides and increases in your overall stability and balance.  Example: if you are
bumped into while walking, having a stronger core can assist you in regaining
your balance faster.

Maintain Proper Running Form
A stable core helps a runner’s body stay in proper alignment, rather than twisting mid stride.
Maintain Form in Many Other Lifts
One of the first steps in many lifting exercises is to
engage your core. Having a stronger core can make it easier to keep proper form
in many activities and can prevent injury to the back. 



Happy Planking!

Blog
post by Erin Womboldt.

Perform a Better Prone Plank

Do you remember your first plank you
were asked to hold? Did it feel like the seconds were minutes and that someone
had lit a fire under muscles in your stomach that you never knew you had? Well
if you dread the plank or are having a difficult time maintaining good form
here are a couple methods to use to improve your experience.

Do you ever get pain in your lower back?
Set up is key!

When preparing to plank it is important
to remember the focus of the exercise is preventing hyperextension of the lower
back.  That being said, engaging the
muscles of the lower abdomen and pelvis properly before even lifting off of the
table is crucial in preventing any excessive motion in the lower spine. One
strategy is utilizing the Posterior Pelvic Tilt. This exercise will teach you
how to build tension in your lower abdomen and create a “flat back” to help aid
in any drooping or arching of the lower back when in the prone position.
Supine
Posterior Pelvic Tilt with Ball Squeeze
Begin by lying on your back with your knees bent and
feet flat on the floor. Place a ball between your knees and squeeze. Slowly
bend your low back and tilt your pelvis towards the floor. Return to start
position.


Do you feel more pressure in your
shoulders than your stomach?

Improper alignment of the shoulders over
the elbows can cause abnormal strain on the individual’s tendons and ligaments
of the shoulder joint leading to possible injury. It is just as important to
ensure to keep the weight of your torso from sinking to the ground as well as
shifting forward during the plank. This can again place a shearing force across
the joint line of the shoulder and needs to be avoided. One exercise that can
help is the Scapular Push Up on a Table.
Plank on
Table with Scapular Protraction Retraction
Place both hands on the edge of a table and step your
feet back into a plank position. Slowly round your upper back, pulling your
shoulder blades apart. Next, lower your back down, squeezing your shoulder blades
apart.


Remember to breathe!

How often do we tend to hold our breath
when performing strenuous exercise? This sometimes can hurt you more than help
you. In our case with the plank, a deep exhale through pressed lips can help
tighten your core just before you lift up and continue to hold the ribs down to
prevent hyperextension at the back during the hold. Quadruped Diaphragmatic
Breathing drills can help you establish a good spinal position as well as core
contraction just from breathing!
Quadruped
Diaphragmatic Breathing
Begin on all fours. Breathe in, pushing your abdomen
down, then exhale and repeat. Make sure there is no movement in your chest or
shoulders as you breathe.

 Plank Progressions: 


Plank with Elbows on Table –> Plank on Knees –> Standard Plank

Plank with Elbows on Table


 Plank on Knees


Standard Plank

Blog post by Craig Moody.

Marathon Training Tip #6: Strength Train


What do most runners do
to train?  Run.
The majority of
distance runners started running because they love to run.  There are many health benefits to running and
it is also convenient to just walk out the door and run.  Often overlooked or ignored by runners is the
importance of strength training. Complimenting your running program with
strength training will improve your performance and also reduce your risk for
injury.  
Here is a TRX series of exercises that
will help strengthen your total body with exercises specifically selected to
address weaknesses typically seen in runners. 
They will help strengthen the core, upper body and lower body and should
be performed 2-3x per week, with a day of rest in between.
Note:
Do not perform any exercise that causes or increases pain.

Warm Up

Squat/Row to Heel Raise
Hold the TRX handles with arms bent and your feet shoulder width apart. Sit back
into a squat keeping your heels on the ground and extend arms. Stand back up
pushing through your heels and pulling with your arms. Once fully standing
raise up on to your toes. 
2×15

  


The Workout

Power Pull
Hold the TRX handle in single handle position with one hand.  Keep elbow bent at the start and feet shoulder
width apart.  Extend arm holding handle
and drop back into a squat.  Reach back
with your other arm towards the ground. 
Return to the start position by pulling with your arm and driving up
with your legs. 
2×10 each arm

Alternating Side Lunge
Hold the TRX handles and stand with your feet together.  Take a large step out the side keeping toes
pointed straight ahead. Bend the knee that you took a step with pushing hips
back and sitting into a side lunge position. Return to the start position and step
to the other side.
2×10

Balance Lunge with Knee Drive
Hold the TRX handles and stand with your
feet together.  Step back into a reverse lunge.  For a challenge: keep the back foot off the floor in a
balanced position!  Stand up on your
stance leg driving your knee forward into a march position.  Do all repetitions on one side then the
other.
2×10 each

Bridge with Hamstring Curl Series
Lay on the floor with your heels in the TRX cradles (handles should be about 12” off
the ground). Raise your hips into a bridge position.  Keeping hips level draw one knee in towards
your body.  Extend leg out and repeat
with the other leg. Repeat with both legs. Lower body back to the floor.
2×10

Watch Meaghan demonstrate all the TRX Strength Training for Runners exercises…

Bonus! Runner’s TRX Core Circuit

Complete the three exercises in a row
without rest.  Try the circuit 3 times.
Mountain Climbers
Start in a push up position with your feet in the straps. 
Maintain a flat back as you march knees towards your chest in an alternating
pattern.  As the knee comes in towards
your body your hips should rise slightly. 
10x
Three Position Crunch
Start in a push up position with your feet in the straps.  Maintain a flat back as pull both your
knees towards your chest. Return to the start position and pull both knees in
towards your right elbow, return to the start position and pull both knees
towards your left elbow. Repeat the series of 3 movements 5x.
Pike
Start in a push up position with your feet in the straps.  Keep your legs straight and drive your hips
towards the ceiling as you pull your feet towards your hands. 
10x
Blog post by Eric Chandler.

About
Eric Chandler

Eric joins the Cape Cod Rehab Running
Team with a background in Exercise Science. He is a Certified Strength &
Conditioning Specialist (CSCS), certified in Part I & Part II of the
Burdenko Method, a Certified Functional Movement Screen (FMS) Specialist, and
has also been training in the TRX Suspension Training Method. Eric looks for
his clients’ strengths and uses those strengths to help them get the most out
of each session. A recreational runner, Eric has served on many of the CCR
Flyers Cape Cod Marathon relay teams as has a goal of breaking 20 minutes in
the 5k.

The Animal Workout

It’s #WorkoutWednesday and time for a fun new animal inspired, full body workout routine.  Warm up before trying these 6
moves.  Begin with 10 repetitions each.  Do not
perform any exercise that causes or increases pain.

Frog Squats


Frog squats are a
challenging exercise strengthening the quads and glutes while increasing
hamstring flexibility.

Start with your feet
a little wider than shoulder width apart, toes facing forward.  Place your hands on your ankles and press your
hips back, lowering yourself into a deep squat. 
Keep your back straight and head up. Exhale as you straighten your legs,
feeling a nice stretch in the hamstring muscles.  Repeat for 10-15 repetitions.

Dipping Bird


The dipping bird aka
single leg dead lift is great for flexibility, strength and stability of the
hamstrings, glutes and core. 

Start by holding a
dumbbell in your left hand while standing on your right foot.  Hinge forward at the hips.  Your left leg will rise up in extension
behind you and move in the same plane as your upper body.  Keep a soft knee, forward facing hips, neural
head position and the core engaged. 
Don’t allow your upper body to hunch forward or to move independently
without your free leg.  This exercise is often done incorrectly so
check in with a trainer if you are unsure of the movement.  Repeat 10-15 repetitions and switch to the
other side.


Stork with Lateral Raises


This exercise will
test your balance while strengthening your deltoids.

Start by standing on
one foot holding two dumbbells, palms facing inward.  Raise your arms up, palms facing down, until
your arms are parallel with the ground. 
Lower to start position.  Repeat
10-15 repetitions and switch to the other side.

Inchworm


The inchworm is a
core exercise that will test your hamstring flexibility and work on shoulder
and core stability.

Stand with feet shoulder width apart.  Hinge forward at the hips and place your
hands on the ground in front of you. 
Walk your hand out until you are in a plank position.  Challenge yourself with a push up before
walking your feet in towards your hands. 
Repeat for 10-15 repetitions.

Donkey Kicks


Donkey kicks, also
known as quadruped bent-knee hip extension, targets the glutes as it stretches
the hip flexors.

Begin on all 4s
(hands under your shoulders, knees under your hips) with your toes digging into
the ground.  Keep your left knee bent at
90 degrees while you squeeze your glute and press your heel into the air.  Lower leg without touching the floor.  Make sure you use slow, controlled movements
and do not swing your legs.  Repeat 10-15
repetitions and switch to the other side.

Bird Dog


Bird dog is a great
core exercise that also focuses on shoulder flexion and hip extension.

Begin on all 4s
(hands under your shoulder, knees under your hips) with your toes digging into
the ground.  Keep your back straight
while lifting your opposite arm and leg in the air, parallel to the ground.  Return to start position and switch.  Repeat for 10-15 repetitions.

Cat Camel


Finish up your
workout with the cat camel stretch for mobility in your back.

Begin on all 4s
(hands under your shoulder, knees under your hips) with your toes digging into
the ground.  Start with your back in a
neutral position then alternate between arching your spine upward toward the
ceiling (cat) and rounding your back (camel) by relaxing your back and allowing
your stomach to fall towards the ground. 
Repeat for 10-15 repetitions.

  

Blog post by Jen Skiba. 

5 Quick Exercises to Help Correct Poor Posture

Look
Familiar?

We all know that we should all sit up
straight with our shoulders back and our feet under our knees, so why don’t we?
The effects of poor posture can include
but are not limited to:
  • Muscle
    spasms
  • Arthritis
  • Decreased
    Range of Motion
  • Nerve
    Entrapment
  • Spinal
    Disease/Dysfunction
  • Inability
    to Perform Daily Functions

Here are 5 quick exercises to strengthen
the core and help correct poor posture.

Pelvic Tilt

This exercise helps to flatten your
lumbar spine to help keep you from hyperextending your back while strengthening
your lower abdominal muscles.


Supine (Glute) Bridge

This exercise practiced with a pelvic
tilt, keeping a flat back, will ensure that you feel this in your gluteal
muscles rather than in your back from hyperextension.


1/2 Roll Thoracic Mobilizations

This exercise is used with deep
breathing so when you bring your elbows down and toward the table, exhale and
get as much stretch across the front of your chest and try to flatten your
upper back. This is where most individuals have rounded shoulders.


Back to Wall Breathing

Stand 8″ away from
wall. Set your core by doing a pelvic tilt then hinge your butt back to the
wall, flatten back up the wall from pelvis to shoulders one back bone at a
time, take a big breath in through the nose then exhale as if you were blowing
up a balloon in one try. You should feel a good contraction of you core muscle
if you maintain a flat back against the wall. 



Scapular Squeezes

By squeezing your shoulder blades
straight across this will help flatten out the rounder shoulders and help
improve the forward head posture that is caused by it.




Blog post by Craig Moody.

Yoga Pose of the Week: Plank Pose


Plank pose is a staple to any yoga practice or
workout routine and while it may seem simple, it works many different muscles
groups and it’s important to make sure you’re doing it correctly!
Benefits of plank include strengthening the
arms, core and lower back and doing this pose regularly can help lengthen the
spine and improve posture.




Plank Pose

 

HOW TO:

  • Begin on hands and knees making sure your hands are aligned directly under
    your shoulders, fingers spread wide.
  • Engage your core and keep your head in a neutral position.  (Don’t allow your
    chest or stomach to sink down!)
  • Step back one foot at a time, toes curled under and pressing back through
    your heels.
  • Your body should be in one straight line from the top of your head down to
    your heels.
  • Hold the pose for 3-5 breaths, lower down and repeat.

Modified Plank

If you are working with any wrist issues, this
pose can be done on the forearms.  In
this variation your elbows should be lined up under your shoulders – it’s also
a great shoulder stretch!
If you are working on building up your core and
back strength, a good place to start is a plank variation with your knees on
the ground – if you’re knees are sensitive place a folded towel or blanket
under them.

Challenge Yourself

To add some additional strengthening to your
plank pose try some crunches! 
Begin in a plank position, lift your right leg a
few inches and bring your right knee towards your nose.  Extend it back to the starting position.  Bring your right knee towards your right
elbow, extend it back and then bring your right knee towards your left
elbow.  Extend it back, lower it down to
the original plank position and repeat on the other side.


Planks are a simple pose, but done correctly and
regularly it offers tremendous benefits and is a great addition to any workout
routine!
Blog post by Danielle Nardi.

Yoga Pose of the Week: Bridge Pose

Not only is bridge
pose a wonderful part of any yoga practice, but because of it’s many
strengthening and stretching benefits we often see it used in physical therapy
and as part of exercise routines!
One of the nice
things about bridge pose is that there are many ways to modify it to make it
either accessible or more challenging for all levels.
HOW TO:
·        
Lie down
on your back with your knees bent, feet flat hips distance apart
·        
Arms
should be along your side
·        
Engage
your core and press in to your feet and arms to lift the hips
·        
Hold for
3-5 breaths and lower down in a controlled motion

RESTORATIVE BRIDGE:
This modified
version of the pose allows you to experience the benefits of a bridge in a more
relaxed, passive way.  To do it, place a
small block or folded blanket under your sacrum and allow your pelvis to relax
on the prop.  A restorative bridge should
be held for at least 5 minutes.
CHALLENGE YOURSELF:
To add some
additional strengthening to your bridge pose, begin with your heels on a physio
ball.  Keeping your legs straight and
your core tight, raise your hips off the ground, hold for 3-5 breaths and lower
controlled.  

Blog post by Danielle Nardi.

Exercise & Pregnancy: Why it’s beneficial and what you can do





Exercising
during pregnancy can be beneficial in many ways, not only by keeping certain
pregnancy conditions at bay but also by making you feel better about yourself.
Here are some reasons why you shouldn’t put away the gym sneakers just yet.



  • Energy
    Booster- Pregnancy can wipe you out, consuming most of your daily energy to
    complete tasks. Even small bouts of exercise can make you feel energized. With muscles that are
    strong and toned, you need less effort to engage in any activity, whether that
    means grocery shopping or sitting through meetings at the office.  According to the American
    College of Obstetricians and Gynecologists (ACOG), you can safely take part in
    30 minutes or more of moderate exercise every day, as long as you don’t have a
    medical condition or complication that your doctor or midwife has told you
    rules out exercise or limits your activity level.

  • Better Sleep- When you’re carrying an extra 15
    pounds (or more!) in front of you, finding a comfortable sleeping position can
    be a real challenge. But exercise will help you work off any excess energy and
    tire you enough to lull you into a more restful sleep.

  • Reduce Discomfort- Stretching and strengthening can
    better help the body adjust to the normal aches and pains of pregnancy. For
    example: Stretches ease back pain, walking improves your circulation,
    and swimming can strengthen your
    abdominal muscles.

  • Preparation for childbirth- The better shape you’re
    in, the better off you’ll be when you go in to labor. The birthing process
    takes strength, stamina and determination. 
    Exercising while pregnant can ease and shorten the length of delivery.

  • Reduces stress- Having a child is a life changing
    event that brings about so many emotions, experiencing highs and lows. It’s been
    found that exercise boosts levels of serotonin, a brain chemical linked to
    mood, putting you in better spirits.

  • Improving self-image- Staying active helps you feel
    better about yourself and improves your odds of gaining a healthy
    amount of weight    .

  • Your body after childbirth-When you’ve maintained
    your strength and muscle tone all through your pregnancy, your body will have
    an easier time bouncing back after you give birth. You’ll also gain less
    surplus weight if you exercise during your pregnancy.

Some of the
best exercises to start or stick with are walking, low impact aerobics,
swimming, prenatal yoga and stretching, whether you’re a beginner to the
exercise world or have been active all along.
If you
exercised regularly before getting pregnant and your pregnancy is
uncomplicated, you can most likely continue working out as before. In some
cases it’s not
okay to exercise during pregnancy, though, so talk to your doctor or midwife about
your fitness routine to make sure your activities don’t put you or your baby at
risk.

Blog post by Farran Jalbert.

Improper Training of the Abdominals

The majority of individuals that
participate in exercise programs usually train their abdominal muscles.
Different people have different reasons as to why they like to train
abdominals. Some want that defined 6-pack, others may want to lose weight
around the torso, and athletes train the core to improve their game. 


The core
is a big part of every movement we make.

Most individuals think that the core
refers to only abdominal muscles. In all actuality the core is a functional
unit composed of the abdominal and lower back muscles. These two groups are
connected by the transverse abdominals and internal obliques. The muscle groups
help keep the torso stable during all body motions. Failure to train these
muscles properly can change the way the body functions.
There are two parts of the abdominals;
the inner unit and the outer unit. The inner unit deals more with keeping the
trunk stable, while the outer unit is involved in movement patterns. In my next blog post I will go more in depth about these two units. Abdominals are broken
down into three sections; upper, lower, and obliques. All three should be
trained equally so no imbalances occur within the body. This is where the
majority of individuals go wrong with their training. People are always in the
gym doing sit-up after sit-up. Sit-ups / crunches are great exercises, but too
much of them changes the body. Normal posture alignment is an imaginary line
that travels through the cheek bone, sternum, and pubic symphysics. When an
individual performs many sessions of sit-up / crunch exercises they actually
begin to create a forward head posture. Over a long period of time this type of
training will pull the chest downward. This downward pull causes an increased
first rib angle. The reason this happens is because those exercises shorten the
rectus abdominis which causes the pull. Not only does this chronic training
pull the chest forward, but it can also be associated with shoulder dysfunction
and impingement of the nerves that feed the arms from the cervical spine. If
that wasn’t enough, a lot of people who chronically perform sit-up / crunch
exercises usually complain of back problems. If you experience lower back pain
when performing sit-ups / crunches, stop those exercise completely and switch
to lower abdominals and transverse abdominal exercises (leg lifts, flutter
kicks, reverse crunch, and 4 point stance). It has been proven that individuals
with lower back pain performing lower and transverse abdominal exercises had a
decrease in their pain levels.
This post is not about bashing sit-up /
crunch exercises and saying they are bad for you. It is more about bringing
awareness that abdominals need to be trained properly so the body can function
properly. When working the abdominal muscles, the order in which they should be
trained is lower, obliques, then upper (lower= leg lifts, obliques= russian
twists, upper= sit-ups). All three groups should not be trained every day.
Training all groups everyday can lead to strains, poor posture, and increased
workload on accessory respiratory muscles. If you are going to train abdominals
everyday then make sure you only train one region per day! 


Also, abdominals
should ALWAYS be trained last! Failure to wait till the end of the workout will
fatigue the abdominals when they are needed for more complex exercises. This
can lead to injury.
Stay tuned for my next blog post where I will go
more in depth about the inner and outer units. I will also give exercise
examples of how to train each unit properly.
Blog post by Cam Bergeron CSCS.