To Your Health
May, 2009 (Vol. 03, Issue 05)
Swimmer's lat pull
is a back exercise you'll feel throughout your entire body. Use an anchored resistance band. With feet shoulder-width apart and knees slightly bent, lean over at the hip - don't roll your back - until your upper body is almost parallel with the floor. Extend your arms in front of you and grab the band handles. Dynamically draw your arms down and extend them in back of you until they're at hip level.
Think of the motion of a swimmer doing a butterfly stroke - the arm breaking the surface of the water and then continuing down and back. Slowly reverse the motion. Perform 1-2 sets, 10-15 repetitions per set
Up-chop kneel develops excellent core stability and trunk rotation strength. Kneel with a band or tubing handle attached below hip height. Grasp the handle in both hands to the side of the hip nearest the band. Lift the arms up and at the same time, rotate the shoulders away from the anchor, keeping hips facing forward and arms straight. Complete 1-2 sets of 10 reps on each side.
Down-chop kneel is the opposite of the up-chop. Begin with the handle attached above head height, grasping the handle in both hands above the head to the side of the band. Keeping the hips facing front and the arms straight, pull the hands down and turn the shoulders away from the band. Perform 1-2 sets, 10 repetitions (each side) per set.
Medicine ball slams are a great ab exercise. This exercise involves complete integration of the total body. It will also teach you power development from the ground up and get your heart racing. Take a medicine ball and get in an athletic-ready position (knees slightly bent, ball held with both hands in front of you, as if you'd just caught it) . Bring the ball overhead really fast and slam it down to the floor or ground as hard as you can. Make sure you do a few slow reps first to get a feel for the bounce of the ball, since you have to catch it. Perform 2-3 sets, 10-12 repetitions per set.
Other Tips to Maximize Results
If you work out with another person like your kids or a spouse, you can practice speed and agility drills. Speed is the rate at which something is done or occurs. Agility is the ability to move our body quickly in many directions and speeds with great control. All forms of tag and chase games improve reaction time.
Diversifying your workout will provide new stimulus to muscles and variety of movement. It's important to change your workout program every 8-10 weeks. One of the biggest mistakes I see my patients do is repeat the same workout over and over again. Show me variety! Often time's client's workouts were the first workout they ever learned and it's the same workout they were doing several elections ago.
Whenever you work out, check yourself for muscle weakness and imbalances from the right side to the left side. Asymmetries cause problems. Exercises that balance your muscles help to avoid injuries, especially those involving the back, groin, hamstrings and knee. A combination workout consisting of foam rolling, band and tubing exercises, medicine ball training, and stability ball exercises can improve your spine and help increase power and performance.