tag:blogger.com,1999:blog-91786582151651660262024-03-13T23:23:45.702-07:00Moving Smarter. Living Stronger.Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-9178658215165166026.post-2054088787418066752017-02-15T19:59:00.001-08:002017-03-03T10:10:27.281-08:00Putting Your Core to Work<div style="text-align: justify;">
Continuing to build on the lessons of the previous videos, let's starting to get into some practical uses for "staying aware of <a class="validating" data-cke-saved-href="https://youtu.be/Jz8KqnglmFI" href="https://youtu.be/Jz8KqnglmFI">your muscles</a> and <a class="validating" data-cke-saved-href="https://youtu.be/S-mo_eRqZjQ" href="https://youtu.be/S-mo_eRqZjQ">your core</a>". As I've mentioned, a stable core and good posture are vital for keeping your back strong and your movements healthy and this 3 1/2 minute video explains how to find and activate the key core muscle, the Transverse Abdominal, and how to put it to work to help achieve your best posture.<br />
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This lesson is the foundation of moving smarter and living stronger....and will be the launching point for the next several lessons in the series.<br />
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As always, if you have any questions or comments don't hesitate to let me know down below or via email or <a class="validating" data-cke-saved-href="http://www.facebook.com/corefitnessmechanics" href="http://www.facebook.com/corefitnessmechanics">FB</a>.<br />
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Until next time...</div>
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<br />Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-21281719888811641182017-02-12T13:52:00.001-08:002017-02-15T19:28:37.564-08:00Keep your Muscles in MInd<style type="text/css">
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One of the things I've noticed through the years of observing body mechanics is the tendency that so many people have to let their body move through life without taking any kind of control over those movements. This idea shows itself in various ways - the classic postural slump or slouch. the sluggish gate of a walker or runner or when extra strength is needed (and not obtained) for a physical activity. No matter what you're doing, however, it's very important to stay aware of your muscles. In other words, be an active participant in your body's movements and postures not just a spectator. </div>
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In the 3 1/2 minute video below I explore this concept a little further (on the stability ball again :) and remind you that It's not only what your body is doing at any given moment that's important, it's what you are doing with your body that makes so much difference to your strength and wellness.</div>
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<span style="text-align: center;">And it's not too late to pick up a copy of </span><span class="s3" style="text-align: center;"><i><a href="https://www.amazon.com/Low-Back-Repair-Manual-Lessons-Finally/dp/0997357908/ref=sr_1_1?ie=UTF8&qid=1486337263&sr=8-1&keywords=craig+pearlberg" target="_blank">The Low-Back Repair Manual</a></i></span><span id="goog_2068630502" style="text-align: center;"></span><span id="goog_2068630503" style="text-align: center;"></span><a href="https://www.blogger.com/" style="text-align: center;"></a><span style="text-align: center;"> </span><span style="text-align: center;">for valentine's day...it really shows how much you care about your loved one's back :)</span></div>
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<span class="s1">As always, if you have any questions or comments don't hesitate to let me know via email or <span class="s3"><a href="https://www.facebook.com/corefitnessmechanics" target="_blank">FB</a></span>. </span></div>
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<span style="text-align: start;">Keep on MOVING SMARTER and LIVING STRONGER!</span></div>
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<br />Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-4349842393973112012017-02-06T06:13:00.001-08:002017-02-06T06:15:05.396-08:00Getting out of Your Physical Comfort Zone<div class="p1">
<span style="-webkit-text-stroke-width: initial; background-color: white;">We've all learned that getting out of your emotional, social or professional comfort zone is vital for personal growth. Talking to someone even though you're shy, asking for a raise when you think you deserve one or just standing up for yourself can all be uncomfortable. But what about getting out of your </span><i style="-webkit-text-stroke-width: initial;">physical</i><span style="-webkit-text-stroke-width: initial; background-color: white;"> comfort zone? </span></div>
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<span class="s1">Just like achieving personal growth, we also need to work on physical growth; strength, balance, diet or just an improved sense of personal wellness. And none of that can happen without getting out of your physical comfort zone.</span></div>
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<span class="s1">Down below you'll see a three and a half minute video exploring this idea further. I hope you find it useful.</span></div>
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<span class="s1">And don't forget to pick up a copy of <span class="s3"><i><a href="https://www.amazon.com/Low-Back-Repair-Manual-Lessons-Finally/dp/0997357908/ref=sr_1_1?ie=UTF8&qid=1486337263&sr=8-1&keywords=craig+pearlberg" target="_blank">The Low-Back Repair Manual</a></i></span><span id="goog_2068630502"></span><span id="goog_2068630503"></span><a href="https://www.blogger.com/"></a> for your loved one...the cover has valentines colors on it :)</span></div>
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<span class="s1">As always, if you have any questions or comments don't hesitate to let me know via email or <span class="s3"><a href="https://www.facebook.com/corefitnessmechanics" target="_blank">FB</a></span>.</span></div>
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<span class="s1">Keep on MOVING SMARTER and LIVING STRONGER!</span></div>
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Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-8563265854732272312016-01-18T18:02:00.003-08:002016-01-18T18:02:58.460-08:00Running in the Heat and Humidity<h1 style="background-color: white; color: rgb(96, 96, 96) !important; font-family: Helvetica; font-size: 40px; letter-spacing: -1px; line-height: 50px; margin: 0px; padding: 0px; text-align: center;">
<span style="font-size: 24px;"><span style="font-family: arial, 'helvetica neue', helvetica, sans-serif;">"You will get conditioned to the heat...just give yourself time and bring water"</span></span></h1>
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<br />I’ve gotten several questions lately, and for good reason, about how long it takes to get conditioned to running in the heat. Although I’d love to just say “oh, a couple weeks” it isn’t quite as simple as that.<br /> </h3>
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<span style="font-size: 14px;">As with many things, there are several factors that come into play when getting acclimated to a hot summer of running. One of the biggest is simply how well you handle heat. Obviously, if you tend to overheat quickly or just plain don’t enjoy the heat that much then it’ll be a long and uncomfortable road (pun intended). The opposite would apply if sun and sweat were already your friends. Details like humidity level, time of day and strength of will also come in to play in various combinations.<br /><br />Humidity can be an obstacle that’s tough to overcome primarily because high humidity prevents your body’s natural cooling system from working. If the atmosphere is already thick with moisture then sweat on your body has nowhere to go, won’t evaporate and, therefore, doesn’t cool you. Your core temperature stays high and the runs can be very tough. Your body can get conditioned to this but it can sometimes take a whole summer to do so.<br /><br />Obviously, getting out as early in the day as possible is the best choice and, even though morning heat can get oppressive, if you’ve run consistently during June and July you’ll be ready for August, no problem. Late in the day is a good second choice but the afternoon’s heat can linger unexpectedly deep into the evening so be prepared.<br /><br />An important point to mention is that the mind also plays a role in the effort to get heat conditioned. Not just because it can overheat in high temps (that’s the brain, actually) but because thoughts about the weather, effort, and resulting “pain” can sabotage our run and send us to the comfort of air conditioning long before our bodies would have demanded the same.<br /><br />It should go without saying that keeping yourself hydrated, fueled with good carbs and fired up with enough electrolytes like <a href="http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm" style="color: #6dc6dd; word-wrap: break-word;" target="_blank">sodium</a>, <a href="http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm" style="color: #6dc6dd; word-wrap: break-word;" target="_blank">potassium</a> and <a href="http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm" style="color: #6dc6dd; word-wrap: break-word;" target="_blank">magnesium</a> is extremely important in the hotter months. So, as you run your way through summer, remember that the effort will get easier. It may take a couple of weeks or couple of months but if you stick with it you can continue to enjoy MOVING SMARTER and RUNNING STRONGER.</span></div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-5687918191836857132016-01-18T17:57:00.000-08:002016-01-18T17:57:36.113-08:00Cleaning our Plates Might not Prevent Waste<h1 style="background-color: white; color: rgb(96, 96, 96) !important; font-family: Helvetica; font-size: 40px; letter-spacing: -1px; line-height: 50px; margin: 0px; padding: 0px; text-align: center;">
<span style="font-size: 32px;"><span style="font-family: arial, 'helvetica neue', helvetica, sans-serif;">"Eating extra food just to 'clean our plates' might not help anyone"</span></span></h1>
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<br />One of the big stumbling blocks for parents regarding food consumption is the belief that they must “clean” their kids’ plates, i.e. if the kids don’t finish the meal then mom or dad will. And the number one reason I hear for this is “to not waste food”. Not only have parents ended up over consuming but they’ve also been guilty of demanding their kids do the same for this dubious yet well-meaning cause.<br /> </h3>
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I’m not suggesting that food waste is a dubious debate. In fact, The Natural Resources Defense Council <a href="http://www.nrdc.org/food/files/wasted-food-ip.pdf" target="_blank">reports</a> that 40% of the food in the US goes uneaten each year. What I am suggesting, however, is that eating when you’re not hungry or when the food choice is a known problem for you is not the answer to this issue. If we are over-feeding or poorly feeding our kids and ourselves then that food might still be wasted in our bodies where, if we don’t burn it through everyday activities, it can be stored as unwanted fat, wreak havoc with our body’s chemistry and make us feel even worse about the choice.<br /><br />We believe, however, that because resources have been spent on the product then it’s incumbent upon us to follow through and consume it even though we’re no longer hungry or the food in question will do us short or long-term harm. But this is false logic. The idea that we should “clean our children’s plates” (or have them clean their own) just because good resources have been spent is like throwing good money after bad. We cannot recover this expenditure of resources no matter what we do with the food once it’s in our hands (the law of <a href="http://examples.yourdictionary.com/law-of-conservation-of-energy-examples.html" rel="nofollow" target="_blank">conservation of energy</a> not withstanding).<br /><br />We may also feel that consuming the food will prevent a future negative impact. For example, if we throw it out then we add to the waste filling our dumps and contribute to the cost associated with that. We might experience some guilt for “wasting” food when there are “starving children” somewhere. But what about the guilt we feel over a poor food choice? And I can tell you with pretty good certainty that what you do with food that’s <em>already</em> on your plate has no impact on starving children (unless you donate it to them immediately).<br /><br />What will help starving children, as well as our own health, is to limit food waste <em>before</em> it gets to our homes and plates. If we’re going to experience the guilt of consumption, along with the unwanted conversion of the food energy into fat, then we must accept that the best way to avoid this issue is to control the purchases and the portions. Don’t try to limit food waste <em>after</em> the meal, to the detriment of our waistlines, limit it before the meal...in how we shop for and serve the food. <br /><br />For those, inevitable, times when food is left on the plate, not eaten by the hungry teenager in the house, composting or feeding it to the cold animals in winter are wonderful alternatives to “wasting” it on our waistlines. But giving yourselves and your children smaller portions remains the best choice. Less food per serving isn’t going to prevent anyone from healthy growth but it will help prevent our unhealthy growth. And, since the majority of people reading this have the resources to serve a reasonable second serving when appropriate, we should do our best to control our food purchase and portion so we can control our waste and our waistlines. </div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-21146303403424296472016-01-18T17:48:00.001-08:002016-01-18T17:49:23.284-08:00The Value of a Runner's Rest<h1 style="background-color: white; color: rgb(96, 96, 96) !important; font-family: Helvetica; font-size: 40px; letter-spacing: -1px; line-height: 50px; margin: 0px; padding: 0px; text-align: center;">
<span style="font-size: 24px;"><span style="font-family: "arial" , "helvetica neue" , "helvetica" , sans-serif;">"It takes more than just miles of running to prepare for the big event...it also requires rest</span>"</span></h1>
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<br />As fall racing season gets under way I wanted to take time to remind the runners out there about the importance of tapering and the value of NOT over training. Even though tapering is part of virtually every well-designed training program it’s sometimes not fully understood and often skipped entirely for fear of not getting in enough miles.<br /> </h3>
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<span style="font-size: 14px;">Joe Friel, endurance coach and author of several books including The Triathletes Training Bible, makes it clear that “the most common error...is continuing to train at high workload in the mistaken belief that fitness is improved only by hard work”. The fact is that we can only improve by recovering from the stresses of so much running. And the recovery (aka rest) that can make the biggest difference is the taper that’s scheduled a week or two before an event...no matter what the distance.<br /><br />Most of us are aware that when we exercise we break down certain systems in our bodies that then need to rebuild themselves. The rebuilding, or recovery, that takes place in the days after is what makes our muscles stronger and our hearts healthier. Lift weights; rest for a few days; lift weights again; rest and we build strength. Get our heart rates revved up; return to resting rate; repeat and our hearts get healthier (this is the principle of interval training). In both examples it’s the rest that enables improvement and benefit.<br /><br />The same is true for a summer of run training (or bike or tri training). If you’ve been on a well-designed plan then rest periods were built into the summer. You didn’t do two long runs in a row (I hope) or even two consecutive days of intervals. Periods of hard effort are always followed by periods of easier effort.<br /><br />The other, possibly more valuable, point to be made here is to not over train. If you’ve been sick or injured and missed some days of your training you might feel compelled to keep pushing until the day of the event. Do not make this mistake. It is far better to under train than to over train. One reason is what I’ve explained above about the need for recovery periods. But the other simple reason is that if you over train then you wear yourself out and leave nothing “in the tank”. You, literally, have no physical reserves to pull from if you need them. If you err on the side of under training, however, then you have a healthier body to work with and retain the ability to push yourself (provided you can get your mind out of the way and let your body do what it’s capable of) beyond your previous limits to have the best day possible.<br /><br />So no matter what distance you’ve prepared for, or how many days of training you may have missed, don’t fall victim to the “most common error” of thinking only more hard work can get you across the finish line. Keep active during your taper by maintaining the frequency but reducing overall volume. Remember, success comes from knowing when to pull back and let your body and mind recover from the stresses of a wonderful summer of running.</span></div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-41995764144810475652016-01-17T12:32:00.000-08:002016-01-18T06:45:46.937-08:00Taking care of that nagging Tech neck<div style="text-align: justify;">
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I’m sure there’s plenty of people out there, besides me, noticing
how much time we’re all spending looking down at our phones or tablets while
emailing, texting and game playing? All this technical activity is proving
destructive to our posture...and I’m not even talking about the eight or more
hours per day many of us spend at a computer.<span style="mso-spacerun: yes;">
</span>Keep reading and watch <a href="https://www.youtube.com/watch?v=MB3FIDqyEK0">this 2 ½ minute video</a>
for some quick tips on how to overcome this new-age phenomenon known as “tech
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It’s been often discussed that sitting at a computer for
consistently long hours can cause our shoulders to roll forward,
shortening/tightening our chest muscles and lengthening/weakening our upper
back muscles.<span style="mso-spacerun: yes;"> </span>Our modern day technical
needs force us into a very hunched over posture and now the added burden of
working on our phones is exacerbating the issue.<span style="mso-spacerun: yes;"> </span></div>
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When we hold our devices low in front of us, somewhere
between waist and chest, we complicate this postural issue by extending our
necks further, and for longer periods of time, than they’re designed for.<span style="mso-spacerun: yes;"> </span>We force our necks to hold their weight
against gravity (much like our backs as <a href="http://us8.campaign-archive1.com/?u=673ab459a75e870147b1c97fb&id=2c3c09eb2a">I
discussed here</a>, which brings us to the inevitable pain, strain and overall
discomfort of “tech neck”. </div>
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As shown in the video, a good way to temporarily relieve
this pain is to stretch.<span style="mso-spacerun: yes;"> </span>To do this,
simply isolate the spot of discomfort on your neck and elongate that muscle
very slowly and gently.<span style="mso-spacerun: yes;"> </span>You can place a
hand on your head but do not apply pressure or force.<span style="mso-spacerun: yes;"> </span>Just let the weight of your head and hand do
the work.<span style="mso-spacerun: yes;"> </span>Hold the stretch until you
feel the release of tension (usually 20-30 seconds) and then slowly raise your
head to an upright position keeping your cervical spine elongated.<span style="mso-spacerun: yes;"> </span>Throughout this move please make sure your
spine is straight, tall and supported through your core (i.e. good posture).</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Speaking of good posture, another great way to minimize
“tech neck” is to hold the device up and in front of your face. <span style="mso-spacerun: yes;"> </span>You may feel a bit of fatigue in the arm
muscles but as long as your <a href="http://us8.campaign-archive2.com/?u=673ab459a75e870147b1c97fb&id=1381614595">posture
is good</a>, with neck level and shoulders down & back, that’s ok.<span style="mso-spacerun: yes;"> </span>This technique has the added benefit of
keeping your eyes forward, which may result in fewer pedestrian near misses.</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
So keep on sending those messages, even while walking if you
must. <span style="mso-spacerun: yes;"> </span>And as long as you’re holding your
body and phone in the right position you’ll be one step closer to MOVING
SMARTER and LIVING STRONGER. </div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-62754406146364981162014-10-19T13:33:00.000-07:002016-01-18T06:28:05.782-08:00Not even regular exercise can combat the full effect of too much daily sitting<style>
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Over the past several weeks I’ve being working on an
article that goes much more in-depth than the single page I usually send
out. And, since that work is focused on movement health (using movement
to get and stay healthy), I've gone through a lot of research on the value and
benefits of keeping our bodies in motion. It’s hard to explore this
topic, however, without noticing the large amount of data on the negative effects
sitting.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-family: "cambria"; font-size: 12.0pt;">I’m not just talking about calorie burn,
either. Although it’s clear that lack of physical activity, or any
movement for that matter, is taking its toll on society’s state of physical
& mental health, a lack of energy expenditure is only partly to blame. A
lack of movement, or more to the point, an abundance of sitting, is inflicting
even greater damage on our minds & bodies.</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
Now, before you quit reading because you think the amount of exercise or
activity you get magically cancels out the sitting time, hold on. Reports
of the negative impact of sitting have been coming out for a couple decades but
have really started building up in the last few years. </span><span style="font-family: "cambria"; font-size: 12.0pt;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Amount+of+time+spent+in+sedentary+behaviors+and+cause-specific+mortality+in+US+adults">Study</a>
after <a href="http://www.ncbi.nlm.nih.gov/pubmed/21785350">study</a>
and <a href="http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sitting/faq-20058005">article</a>
after <a href="http://time.com/sitting/">article</a> demonstrates
or discusses the significant hazards of prolonged sitting and a <a href="http://www.ncbi.nlm.nih.gov/pubmed/21232666">2011 report</a> in
the Journal of the American College of Cardiology makes it very clear that
“recreational sitting, as reflected by television/screen viewing time, is
related to raised mortality and CVD [cardiovascular disease] risk regardless of
physical activity participation.”</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
Did you catch that last bit...“regardless of physical activity participation.”
Researchers consistently find, not only, that race, age, sex, tobacco history,
etc., don’t effect the findings but that even your level of moderate to intense
physical activity won’t overcome too much time spent at a desk or on a couch
(studies vary but greater than 6-7 hrs/day of sitting seems to be the start of
the danger zone). The science clearly shows that various hormonal &
neural systems in the body slow and even shut down when we’re not up and
moving; brain and mood enhancing chemicals drop significantly, risk of
cardiovascular disease increases and insulin response decreases. If
sitting dominates your lifestyle, you’ll have a greater chance for disability
needs and become more susceptible to various cancers, muscle degeneration,
mental health illness, leg disorders and low back pain. The effects are
so drastic that sitting has been directly connected to “raised mortality”, i.e.
increased chance of dying earlier than if you didn’t sit so much.</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">
Now, if you feel actual pain from moving then see a doctor but if it’s just
discomfort or stiffness move your body anyway, as long as there’s no
contraindication. I’ve seen, over and over, the limitations people put on
themselves because of the “difficulty” of trying to stand or simply walk a few
steps. But remember this very important fact about the human body; it is
designed to be in motion (except for sleep but that’s a different discussion)
and the less you use it the more it will stiffen. Do NOT mistake this
stiffness for a reason to “rest”! It is representative of all the above
effects of too much sitting and will not disappear on its own...so MOVE!</span></div>
<span style="font-family: "cambria"; font-size: 12.0pt;"></span></div>
<span style="font-family: "cambria"; font-size: 12.0pt;">
</span><br />
<span style="font-family: "cambria"; font-size: 12.0pt;">Again, this article is not about the need for increased “exercise”. In
fact, just standing up releases your body’s systems from the confinement of a
chair or couch and allows them to get working. A <a href="http://www.ncbi.nlm.nih.gov/pubmed/25137367">small study</a>
published in August ’14 from Indiana University suggests that “light activity
breaks” might reverse the cardiovascular risk. A five-minute walk
around the office is an easy option and sitting on a balance ball instead of a
regular chair is a great move in the right direction. Any non-sitting
posture helps improves your chances of staying healthier longer.<br />
<br />
So pace the space while talking on the phone, regularly adjust your position in
the car and basically just lose the lap whenever possible. You’ll help your
body and mind fight the “sitting disease” and allow them to reap the benefits
of MOVING SMARTER and LIVING STRONGER.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-83182415740347207592014-08-27T06:18:00.000-07:002016-01-18T06:31:11.026-08:00Most Exercises are right...for someone<div style="text-align: justify;">
Many of us have heard or read that a particular exercise is not good for this or that reason. The idea that certain exercises, or ways of doing them, can cause injury comes up in conversation consistently but, the truth is, almost all exercises are good for someone.</div>
<div style="text-align: justify;">
<br />
One of the most common debates I hear is the sit up vs. the crunch. Without a doubt, there are many people who should not do a full sit up and, instead, should stick with the crunch. The difference is in the muscles used for either movement. <br />
<br />
Shown here by the America Council on Exercise, initiating the sit up works your abs and core (among other muscles that support the effort). These muscles bring your chest towards your hips and, essentially, get “crunched” along the way. Continuing all the way through the sit up engages the hip flexors, which are responsible for bringing your chest and thigh together. <br />
<br />
The hip flexors are often a problem because they weaken or shorten over time from too much sitting, running or cycling. If not stretched and strengthened, these impaired muscles can lead you straight to a low back attack and are especially vulnerable during a sit-up. For anyone with low back issues, sit-ups are extremely risky but if your back is strong and your core stable the sit up is an acceptable exercise. <br />
<br />
Another debate that comes up regularly is whether running is bad for our bodies. For anyone carrying an extra 100 pounds or dealing with "bone-on-bone” knee issues running is almost certainly off limits. But for so many more of us, when done correctly, it’s a safe and effective exercise. There are several muscular imbalances that can create knee, hip or back pain when running (or long after your run) but many of them can be managed effectively with targeted strength, flexibility and technique training. Learning the best running mechanics, while keeping your body strong & stable, can keep you running for many years.<br />
<br />
How about chest presses? When can you do them on a bench and when is it time for a seated or incline press? Chest presses, like other “push” exercises, can be real trouble for someone with rotator cuff problems. If your shoulders are in good shape, however, a chest or stability ball press is a great option.<br />
<br />
With so many more examples out there you might see someone doing something you’ve heard was a bad idea. Perhaps it is...but maybe, just maybe, they’ve been shown how and why to do the exercise that’s right for them.</div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-58406208657937012482014-07-31T06:31:00.000-07:002016-01-18T06:31:40.921-08:00Before you stand up, make sure you straighten up.<style>
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We've
all been told how to bend or lift safely but when have we ever been shown how
to get up correctly from the floor, bed or chair? These
simple instructions can be the difference between triggering a back strain or
staying strong and stable.
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
Many
of us lean forward as we begin to stand from the floor, bed or chair. This is
often done to gather momentum to help us get up and makes the movement feel
easier.<span style="mso-spacerun: yes;"> </span>The reality is, however, that
this motion makes your back muscles work much harder than they should (and, in
most cases, harder than they can) because they're working against gravity to
support more than 65% of your weight. Instead of risking those muscles as you
stand, straighten your back straight above your waist with your core activated
BEFORE you get up.<span style="mso-spacerun: yes;"> </span>You will then be
ready to use the strength of your legs (push through heels and mid-foot) to
raise your body off the chair, bed or floor.<span style="mso-spacerun: yes;">
</span>It may feel like more effort - and it will be for your legs - but if you
follow this simple rule you'll greatly minimize the risk of back strain and be
on your way to MOVING SMARTER and LIVING STRONGER.</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0tag:blogger.com,1999:blog-9178658215165166026.post-64785565891560788892014-07-09T19:08:00.002-07:002016-01-18T06:36:47.381-08:00Check the slant of your run and save your hips! <span style="font-family: Times, Times New Roman, serif; font-size: small;">There was a point left out of my article from a month ago about <a href="http://us8.campaign-archive1.com/?u=673ab459a75e870147b1c97fb&id=b6db779f8c" target="_blank">choosing the right running surface</a>. I was planning on addressing it separately but, in hindsight, it deserved to be included. It’s the simple rule to always make sure you’re running on the flattest part of whatever surface you’ve chosen…not doing so can result in significant hip, knee or ankle pain.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: small;"><br /></span>
<span style="font-size: small;"><span style="font-family: inherit;">When</span> I say “flat part” I don’t mean the least hilly. I’m referring to the part of the road, trail or grass that is the least slanted. As many of you may have noticed shoulders of roads, as well as many trails, are often slanted down to the outside. This can wreak havoc on the entire musculoskeletal chain of your lower body because one foot will be falling lower than the other. It’s this difference in muscle activity that is the primary cause of the problem.</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: small;"><br /></span>
<span style="font-size: small;">As I mentioned in my running surface article, the harder the surface the more potential damage to your legs and hips (although more energy is returned for use in propulsion). Regardless of the surface, however, whenever two sides of your body are not working in symmetry even more trouble can arise. If one side of your pelvis is moving through a normal range of motion while running but the other side is moving a few degrees more or less than its counterpart then you’ll experience a shortening or tightening on the “higher side” and a possible lengthening or weakening on the lower side. This will eventually create an uneven pull on the hips and lead you straight to painsville…which is probably not on your original route.</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: small;"><br /></span>
<span style="font-size: small;">The hips are the most common place to feel this issue but if your feet aren’t landing on a level surface then your ankle and knees can also take quite a beating. Which side of your body experiences this eventual pain is dependent on your current state of strength and flexibility but is most often the inside/higher side leg or hip. Your level of conditioning also partially determines how quickly the issue hits you. </span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: small;"><br /></span>
<span style="font-size: small;">So keep your eyes on the road ahead, as well as on the road below, and you’ll be another step closer to MOVING SMARTER and LIVING STRONGER.</span></span>Craig Pearlberghttp://www.blogger.com/profile/10860520795486402388noreply@blogger.com0