Posture and Shoulder Exercises

Here's a couple simple exercises to reinforce good posture and help protect your shoulders at the same time. Proper alignment will place your shoulders in the best position to increase mechanical efficiency.

This db row variation is great for strengthening your posterior shoulder and between your shoulderblades. Besides being great for your posture, it will help protect your rotator cuff. Also, adding some thickness here makes you look better from behind, giving you more of that V look. Nothing wrong with looking good and functioning better.

I've done damage to my shoulders in the past, in part, due to lifting with rounded shoulders and lack of mobility in my thoracic spine. These exercises might have prevented some of that damage.

Some people may need some in person help from a professional to see optimal results. Don't forget to work on your abdominal breathing, either - very important for proper core function, and thus your alignment.

Check out my previous article and video, if needed.

Chiropractic Combined with Posture Training

I recently started receiving chiropractic care that involves posture reeducation, including standing on a vibration platform while wearing a weighted "hat."

A couple months ago, I met a chiropractic husband and wife team at a local wellness fair. I had my own vibration platform there and we talked briefly about the benefits, including stimulating the postural (anti-gravity) muscles through the reflex muscle contractions.

They agreed with me and told me that they include posture training in their clinic. Having worked in two different chiropractic clinics, I was curious to see what they did. I recently started receiving adjustments from them, along with the re-education process.

They took x-rays of my neck, which showed that my cervical spine (neck) isn't what it should be. Too much time sitting and bike riding have apparently done a number on me. I haven't been doing enough joint mobility work, either.

In any case, they seek to restore the proper curve of my neck, so that my nervous system is functioning at an optimal level. This includes stretching for my neck and the work on the vibe plate.

This has me standing on a vibration platform for about four minutes while wearing a "hat" with two pounds of weights in the front. The object is to hold my head in proper alignment while the vibrations stimulate numerous muscle and joint receptors, helping to correct your posture.

I have to say, I do notice a difference in my alignment and I think that there is a lot of promise to this concept. Of course, having my own vibration platform in my studio, I believe strongly in the benefits of this type of training, especially for those with past injuries, who may have difficulty exercising with more traditional methods.

I also recently received some quality deep tissue massage, which has also helped and I have been doing more joint mobility movements to further enhance my health.

The position used at the chiropractic clinic works on static posture in a standing position, while mobility training teaches you to move with proper alignment - posture in motion.

I think that they probably compliment each other, where the combined effects are greater than just one or the other. In any case, I think that you will be seeing more of this in the future.

I still believe in quality soft tissue therapy and proper strengthening exercises, for optimal function. One thing is for sure, in an era that has most of us being very sedentary in our daily lives, programs like this are needed now more than ever.

Get moving!

Brian

Whole Body Vibration for Osteoporosis and Fall Prevention

Let’s take a look at how vibration training can affect building bone mass and preventing falls. Whole body vibration(WBV) platforms such as the Power Plate have been reported to increase or maintain bone density.

These types of platforms were created in the mid to late 90’s in Europe, with the original intention of osteoporosis prevention. Soon after, people realized that they also were beneficial for rehab and general fitness training.

A study reported in the American Journal of Bone and Mineral Research(2004) involved 70 post-menopausal women over a 24 week period. One group used the Power Plate for their training and another used conventional resistance training.

The women doing vibrational exercise saw a 1.5% increase in bone density at the hip, while the other group saw no significant increase. If these exercises were done in a sitting or lying position, that shouldn’t be surprising.

A more recent study again compared vibration training versus a resistance training group. In this case, the strength training group used “functional training”, which can mean different things, but likely involved exercising in standing positions.

This would place greater stress on the bones than doing isolation exercises done while sitting or lying down. This would also have more carryover to doing activities of daily living, as most of our daily movements occur while standing.



Both groups saw an increase in bone density at the spine and maintained bone mass at the hip. The group using WBV had a significant decrease in the number of falls versus the control group. The hip and the spine are vulnerable to bone loss and potential fracture.

If bone loss occurs here, it is also likely that resistance training isn’t taking place, which can cause muscles to weaken, probably increasing the risk of falling and/or loss of mobility.

I have my clients do exercises in a standing position both on and off the vibration platform to build a combination of strength and balance, as well as working on coordination. Its basically a use it or lose it situation.

Squats and stepups are the types of exercises that put the necessary stress on the bones and muscles to get these results. These types of movements involve multiple muscles and joints, making them very efficient.

A further study saw 89 post-menopausal women between the ages of 58-74 increase not just their leg strength with WBV, but their speed of movement. Muscle power is usually decreased with aging, and thus is very important to train.

How fast your muscles contract (react) can be the difference between losing your balance and falling, or not.

Different wellness studios and clinics have incorporated vibration training with their over 50 clients and I think that this is wise. One in particular, are the Stand Strong Clinics, which are aimed at seniors.

A Pain Management Program for Fibromyalgia:

I just put together a new report on the components of a program to help manage fibromyalgia pain. It involves vibration training on a whole body vibration (WBV) platform, gentle movements such as joint mobility work, and using deep breathing and other exercises to help reduce stress.

I also include some natural methods of reducing inflammation in the body - which may be affected by eating certain types of food. In my opinion, the different components will have a synergistic effect, where the combination of some of these is more powerful than only doing one or the other.

I haven't put all this to a test yet, with actual clients, but I think you will find this information interesting none the less. Preliminary studies have shown decent results by using vibration training.

Click here for the fibromyalgia pain management report.

Lifestyle Modifications for Heart Disease and Diabetes

My Dad recently had open-heart surgery for a quadruple bypass. He is doing fairly well and just started his 12 week cardiac rehab at the clinic.

He is a non-exerciser and has type II diabetes, which usually hits adults who are overweight and lead sedentary lifestyles, like my father. After failing a routine stress test, he was ordered to undertake more tests, which determined that he had a 100% blockage in one artery.

Not getting enough movement throughout your day can make it difficult to control your blood sugar levels, which can increase your risk of further health problems, including heart disease.

So right now, having to go to rehab three times a week is actually a good thing. Hopefully, after the 12 weeks is over, he will have developed a habit which he continues - getting more movement throughout his weekly routine.

You may have noticed that I have avoided using the word "exercise" and replaced it with "movement."

For many people, exercise has negative feelings associated with it and think that it includes many hours spent at the gym or healthclub, walking on a treadmill that leads to nowhere, while watching TV to overcome the inherent boredom.

The reality is that 15 -20 minutes of "movement" here and there adds up at the end of the week and can make a difference in your health. One study has shown that as little as 72 minutes of moderate exerise per week such as walking can improve fitness levels and your health.

The benefits for this were small, yet anything is better than nothing. Dad is also doing some seated exercise with therapy bands and when he "graduates", hopefully I can keep him going with some additional resistance training.....

but he will definitely have to do some walking on his own - not just because of his heart, but to keep his limited mobility from getting worse.

He's not the only one to make lifestyle modifications, my Mom has attended different meetings to learn about cooking modifications for heart disease. She has to become just as involved in the program as he does.

Which is fine, because she knows she has a couple pounds to drop, as well. One thing I told her is to walk for as little as 10-15 minutes on the home treadmill they have. At the end of the week, it all adds up.

15 minutes in the morning and 15-20 minutes of strength training 2-3 times a week will yield increased health benefits. If you haven't moved much in a while or haven't been eating well, start out with small changes - Baby Steps, if you will.

If you're a night person like me, do your exercise in the afternoon or evening to help reduce any stress that may have occurred throughout your day.

Get Moving!

Brian

Can Focused Breathing Help Fibromyalgia Pain?

Fibromyalgia has recently been associated with a deficit in sensory processing - meaning, your nervous system has a communication issue.

There seems to be a mismatch between the nerves that provide sensory information and the muscles, that rely on this input for proper function. According to one UK researcher, there is a

"growing body of evidence that many of the symptoms of this common disorder may be perpetuated, or even triggered, by this sensory-motor conflict."

Fibromyalgia is also related to stress, as stress seems to aggravate the condition. Deep breathing is one method of reducing stress that may provide some measure of relief for those suffering from this chronic condition.

Abdominal (diaphragm) breathing is promoted by certain health professionals as beneficial for increased mobility in some joints and added stability in other. Proper diaphragm breathing can increase reflex stability in the muscles that support the spine.

This increased stability can help increase the mobility of the thoracic spine. It can also help reduce tension in the shoulders and ribcage - allowing you to breathe deeper and more efficiently.

The muscles of these areas are frequently stiff and sore in those with fibromyalgia and this might provide some relief. We are meant to breathe primarily through the stomach, with assistance from muscles in the upper torso.

When breathing improperly, these muscles work harder than they need to, which can contribute to them being tight and sore.

So whether you have fibromyalgia or not, you can use a "breathing break" to help de-stress and take some tension off your low back.

You might also be interested in my article on whole body vibration.

Posture and Core Stability:

Are posture and core stability related? Let's take a look. This past weekend I attended the 3rd Annual Midwest Strength, Conditioning & Rehab Symposium. This two day event featured some of Chicago's top physical therapists and personal trainers.

One of the overall themes is that the abs and low back muscles need to be trained to resist rotation and need to be trained to resist movement, in order to keep the spine stable.

These muscles provide stability while the upper or lower body is moving. For example, in the golf swing, you don't want to get your rotation through your lower back - you want to get your rotation from the hip and your thoracic spine - the area directly above your lower back.

If you are lacking in flexibility in either the hip or thoracic spine, you will be forced to rotate more with your lower back - which is not good! This area is built for stability and not designed to rotate very far.

According to top strength coach Mike Boyle, a lack of mobility in the hips will put undue stress on the low back, something I have stated in the past. I've worked on many people with low back pain who had excess tension in the muscles of their hips.

Sometimes you can greatly reduce back pain with skilled massage therapy, followed with specific stretching. Follow this up with core stability training and you've got a winning combo.

It was brought up that repeated spine flexion, such as doing endless crunches in a 15 minute abs class, is not too smart of an idea - idiotic, if I remember correctly. This is based on the work of expert spine researcher Dr. Stuart McGill - repeated spine flexion (crunches) puts you at increased risk of injuring a disc in your low back.

Reteaching proper breathing is usually the first place to start. Breathing through your diaphragm (stomach) is needed. Follow this up with exercises designed to provide stability, such as isometrics. You can gradually do movements for your upper or lower body.

Something as simple as pushups can be a great stability exercise, as you hold your stomach tight, keeping it from falling in towards the floor. Once you get going, all the muscles on the front, sides and low back should work without you thinking about it too much, keeping your spine stable.

The posture aspect comes from proper abdominal breathing, which allows you to be more upright and not bent forward at the shoulders. The breathing exercises are important for using the right muscles for stability. Ideally, this comes first.

Try Frisbee Golf for a Fun "Workout"

Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.

I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.

Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.

I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.

Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!

Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.

The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.

They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.

Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.

The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.

The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.

Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.

If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.

If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.

Chiropractic, Massage Therapy and Stretching:

As the 2008 Olympics have recently wrapped up, there were some amazing stories especially in swimming. While Michael Phelps drew much of the attention with his amazing performances, 41 year old Dara Torres was also an interesting participant.

At an age when most athletes have become "soccer moms," Torres earned a silver medal in swimming. In watching a special on her training, it was interesting to see how much time and money were spent on keeping her healthy.

$100,000 a year to be exact! This included her support team of personal trainers, massage therapists who also provided stretching, regular chiropractic treatments, and nutrition.

More and more athletes continue to perform at a high level at ages when most athletes have already retired. Increased knowledge in physical training and injury prevention have certainly played a large role in this phenomenon.

But aside from the hard work spent in training for their sport, recovering from all this exercise is especially important for the older athlete, whether you are a professional or recreational athlete who runs 10k's or marathons.

This support crew had a lot to do with the success of Torres, though she obviously still put in all the hard work of training. Skilled massage therapy combined with stretching can help you deal with past injuries and increase your sports performance, especially when combined with a quality resistance (strength) training program.

As a massage therapist, I've worked with a few runners and some semi-pro athletes who benefitted from skilled soft tissue therapy and stretching. Some of this has occurred while working in a chiropractic clinic and some of it occurred in the locker room before the game.

I believe strongly in the combination of chiropractic, massage therapy, and stretching when applied together. I've also met several people who are not into chiropractic care for one reason or another. For those people I would suggest finding a clinic where these services are combined by skilled professionals.

Otherwise, you can look for a massage therapist who incorporates some type of stretching and also someone who is knowledgeable in strength training. Even runners can benefit from a good resistance program that increases their core strength and reduces their risk of injury, while making them more efficient runners.

The Health Benefits of Tai Chi:

You've probably heard about how the slow, gentle movements of Tai Chi are good for your health, particularly Seniors looking to improve balance and prevent falls.

In addition to fall prevention, it can also boost your immune system and help deal with chronic pain. A recent article in the newspaper spoke of the many Chinese that start their mornings with exercising in local parks.

Many of these people practice Tai Chi while others prefer gymnastic movements and laughter to bring movement to their bodies and get their blood flowing. Movement has many benefits to your health, whether its walking, strength training, biking or a combination of these.

For a more detailed look at how Tai Chi can be beneficial to Seniors, click here.

Is the Sun Healthy For You?

We've all heard the warnings about too much Sun exposure and the threat of skin cancer, prompting you to be sure to use plenty of Sunscreen when outdoors for long periods in the Summer.

According to Dr. Al Sears, MD the Sun is actually good for you and can help prevent cancer and disease! According to Dr. Sears, lack of sufficient Sunlight can lead to depression, bone loss, and heart disease.

In a 1982 study reported in the British medical journal The Lancet, those that had the most activity outdoors had the lowest risk of developing skin cancer. Many of us have limited our outdoor activity in the last 30 years, yet the incidence of skin cancer has gone up at an unbelievable rate.

Plenty of Sun is the best way to absorb proper amounts of vitamin D. Being outdoors can increase feelings of well-being and lift up your moods. It feels good to be in the Sun. Low amounts of vitamin D can put you at increased risk of bone loss.

Dr. Sears thinks that sunscreens contain lots of toxins that can be bad for your health. He believes that skin cancer may be more related to toxins in our food supply than Sun exposure.

To read more about the positive effects of the Sun on your health, click here.

Recovery Techniques for Cyclists:

Whether you are a serious cyclist who competes at some level or just a "casual" bike rider looking to enjoy some Sunshine and burn some extra calories, you might want to consider some different methods of injury prevention.

I happen to fall into the latter category, riding my "comfort" mountain bike for an hour or so at a time. While you competitive types on racing bikes speed past me, just remember that I'm still getting a good workout, pedaling my large frame around.

At 6' 4 and 240, I'm not going to win any races even if I wanted to....... and combined with an extra large bike, I'm burning plenty of calories along the way as I enjoy being outdoors.

My bike puts me in a slight forward lean, which can put some pressure on my neck and shoulders. This means I need to do some "maintenance work" in between rides. This can include some massage therapy. Luckily, as a massage therapist and instructor, I have access to regular therapy when needed.

Since this forward lean can also affect your posture over time, doing some upper body strength work is also a good idea, especially for the upper back and the back of the shoulders. One good way to relax and decompress the spine is the lying spine technique, incorporating deep breathing through your diaphragm.


You can also do some core training to work on your posture for injury prevention. Whether you are a competitive or casual cyclist, you probably shouldn't be doing any sit-ups or crunches, as you are already placing your body in a forward flexed position. Doing sit-ups will only make things worse.

In fact, I was reading a bike forum for those training for RAGBRAI - the annual bike ride across the state of Iowa. Someone asked about doing something for his stomach and upper body to help with his riding posture and one person suggested doing sit-ups.

Not a good idea for someone with a bulging stomach who's already putting too much stress on this area of his body. Isometric core exercises would help with his core stability and posture at the same time.

Joint mobility training is a great way to unwind tight joints through gentle movements, kind of similar to Tai Chi. The neck movements in particular work great for me. If you have occasional back pain from riding, joint mobility movements will also help with this.

Cholesterol Drugs for Kids?

Should kids be given cholesterol drugs to prevent future heart problems? Are you kidding me! This headline appeared in a syndicated story, that the American Academy of Pediatrics are recommending that some children as young as 8 should be given these drugs to prevent heart problems down the road.

Has noone heard of exercise for controlling this issue? Don't kids go outside and play any more or do they just sit around playing computer games and drinking Mountain Dew all day?

The article states that recent research shows that these cholesterol drugs are generally safe for children - not quite entirely safe, but "generally safe" for consumption.

Where do I start on this one...... its a pretty sad commentary on our health that kids as young as 8 need to be concerned about their heart health and their cholesterol levels. But recommending drugs for this and not exercise and a reduction of "junk" food?!

These kids will have their adulthood to look forward to taking plenty of medications and hoping that they don't cause any side effects, since most do have some side effects.

There is a pretty simple solution to raising levels of HDL "good" cholesterol and lowering LDL "bad" cholesterol........ its called exercise! And if our kids are getting so little exercise that they need cholesterol drugs, something's wrong!

I'm sure there may be a few exceptions with kids that may have some congenital problems that limit physical activity, but you can always cut out all the sugar and junk food that kids tend to crave.

For those children who are overweight, the academy suggests that the first course of action should be more physical activity and nutrition counseling. Well, at least they got that one right. Some health professionals say that cholesterol isn't as big an issue as it is made out to be, anyway. More on that, later.

When I was a kid, I spent my Summers playing baseball, swimming, riding my bike, playing hide and seek, and climbing trees. Bottom line, I was extremely active and didn't know that I was exercising - I was just being a kid! What happened to all kids doing that?

I consumed plenty of sugar, more than I probably needed, but was still skinny because of all the activity. I can remember riding my bike several blocks to the 7-11 store to buy the "Big Gulp", a large soda pop, which was more sugar than anyone needs at one time. However, since I was riding my bike all over town, I probably burned off all those calories.

I can remember Little League games and getting either a Pepsi or Mountain Dew after the game as our "treat." Between that and Pixie Sticks (flavored sugar) I should have put on some weight, but I was skinny because of being in constant motion.

When I was a kid they didn't have all the video games. We had Pong, which was cool for about 10, maybe 15 minutes and then was boring. Probably why it was available in a garage sale...... those kids got bored with it, too.

In the United States, we probably consume way too many pharmaceuticals as it is - no need to give kids drugs when exercise and diet will solve the problem with almost all of them.

Some well qualified doctors believe that cholesterol drugs probably aren't necessary for many of the adults they are prescribed to. To read more about this cholesterol drug issue, click here.

If you are interested in seeking natural health solutions to your health issue, you might be interested in Dr. Joseph Mercola's natural health website, Mercola.com.

He's No Lance Armstrong!

After having my usual bike riding path altered by recent flooding on the Mississippi River, I decided to try another local path that follows a much smaller water source.

This bike path follows Duck Creek, which is noticeably smaller than the mighty Mississippi, but a pleasant change of pace. Amazingly, this creek was still in its banks, allowing bike riding, jogging and walking to go on undisturbed, save for a few puddles here and there.

My initial ride covered about half of the trail before turning around. Its kind of neat to have a trail that wanders right through the middle of two cities, only needing to stop for traffic at a few locations that had crossing lights in case of heavy traffic.

This path has several local parks next to it, including a couple places where you can play frisbee golf. Some of the spots have you riding through a canopy of over-hanging trees and a bit of quiet serenity.

At certain times it seems like you are no longer in the city at all, with birds, squirrels and rabbits as your only companions. In other spots, you can see houses and the adjoining paths leading to residential neighborhoods. Again, fairly quiet and relaxing.

Being the curious explorer that I am, I naturally had to see how far this path went and where it ends up. So I rode from one city to the next, with a few small hills here and there.

In a couple of these hilly spots I tried to shift gears to make the pedaling a little easier. Well, my bike gears aren't quite working correctly and I couldn't shift to a lower gear......so I tried my Lance Armstrong impression.

You know, the one where the cyclists are standing up while riding up the hills for greater power? To see someone 240 pounds doing this while riding a "comfort" style mountain bike was probably comical - and I'm lucky I didn't fall forward over the handlebars.

Well, by the time my ride was over I had been riding for close to an hour. Now, I had to turn around and ride back to where the car was parked. Good thing one of the local parks had vending machines with Gatorade, 'cause I needed it.

Since this path changes elevation as you travel from one city to the next, coming back I got to try my Lance impression a few more times as I went up the hills. I don't think I scared him out of retirement!

So my exploration led to a two hour bike ride and a new-found appreciation for small creeks and escaping into the great outdoors. So while people won't come here to view and photograph this little body of water the way they do the Mississippi, it's a nice little slice of middle America, without all the geese and their "mess."

My point, like the meandering bike path, is to find some type of exercise or activity that you enjoy and do it. Get adequate movement into your life to try and prevent disease and feel better.

Posture and Lifting Weights:

Is posture important when doing resistance training? You better believe it! If you have read any of my articles on shoulder injuries, you know that I learned about proper posture the hard way - by partially tearing my rotator cuff and excess (unnecessary) wear and tear on my shoulders.

I recently talked briefly with a 65 year old gentleman who had done a weight training exercise and felt something happen to his shoulder. I asked him if he was doing lat pulldowns behind his head and he replied yes.

I told him it was the exercise that did it and that the particular exercise may be okay for an athlete in their 20's, but not most people over 35. Personally, I don't think that anyone needs to do that exercise as the risks aren't worth the potential benefits.

Actually, the extreme shoulder position that the exercise demands is called the "at-risk position" for the shoulder, as it puts the shoulder at extra risk of injury.

As I said earlier, I learned this the hard way, causing damage to my own shoulder. This exercise wasn't the only reason, I had posture problems that contributed to my injuries. My point is, whatever you think of that exercise, someone over 35, who may have some postural issues going on has no business whatsoever doing that exercise.

It is much better to sit straight upright, reinforcing good posture, and pull the bar straight down in front of your head and not behind. You can do pulling and rowing exercises at various angles to strengthen the muscles of the mid and upper back, instead.

Same thing with sit-ups and crunches....... for most people over 35, this exercise will likely contribute to or reinforce poor posture. Since most people spend the majority of their day sitting or standing in positions of flexion, they don't need to do exercises that cause them to flex their bodies forward.

The muscles of the low back and abs need to be trained in a neutral position to properly support(stabilize) the spine. So instead of core strength, most people need to be doing more core stability - training the midsection to keep the lower back stable while the arms and legs are moving.

I get about two questions a day on this blog about situps causing someone's low back pain. In fact, a world-reknowned spine expert, Dr. Stuart McGill, believes that repeated flexion (sit-ups and crunches) put the discs of the spine at risk of injury.

His research shows that many of these positions put unnecessary pressure on the spine. So some people may do these exercises without any problems, but others may see injuries and others may see some problems further on down the road, in their later years.

So some exercises may be okay for some people, but put unnecessary risk on those with past injuries or posture problems. Make sure to work with a fitness expert who knows the difference.

By the way, for a cyclist who puts in hours on their bike in a forward flexed position, the last thing they should be doing is sit-ups.

Click here for more info on the "at-risk" shoulder position.

Click here for examples of core stability exercises in the neutral position.

A Prescription for Exercise:

Can you reduce stress with exercise and slow the aging process? Let's take a look.

A recent newspaper article addressed the issue of chronic stress and how it can accelerate the aging process. We know that chronic stress can cause or contribute to various physical problems, including muscular aches and pains.

However, did you know that long-term stress can cause you to age at a faster rate! Researchers looked at how stress build up affects your DNA. One part of your DNA in particular is a pretty good indication of how you are aging.

Women whose perception of stress was very high showed signs of accelerated aging in their cells. Exercise has always been one of the best ways to help deal with stress. We've known that regular exercise can slow down the aging process, but now we may know why.

Releasing stress build up through exercise is not only healthy, but may possibly increase how long you live.......another good reason to exercise.

A couple weeks ago, one of my clients came in after work and was more than a little stressed out over the last few weeks, not completely happy with her job.

The solution was simple - an intense workout that left her feeling a little tired and provided plenty of endorphins...... the natural drug and pain killer.

At that point, she had forgotten about the rest of her day and released some steam, and a little sweat, too. If she had gone home and not exercised, all that emotion would have built up into an unhealthy mess.

Some of you might need a more gentle form of exercise such as Tai Chi or joint mobility movements. Many of those who don't regularly exercise use "comfort" foods to deal with stress and that's not the most healthy way to go.

For more information on slowing the aging process with exercise, click here.

Rocco vs. Tiger - a "Tale" of Two Different Training Programs?

Did Rocco Mediate dip into the fountain of youth or is he using a revolutionary fitness program to compensate for his past battles with low back pain?

PGA golfer Rocco Mediate strikes a chord for all those over 40 who are still trying to compete with the "youngsters." The U.S. Open golf tournament came to a close yesterday with Tiger Woods sinking a putt to force a playoff today. Even with an obviously painful knee, we all thought that he had a good chance to tie, simply because of his track record on the big stage.

Besides the large difference in their rankings and number of wins, there is another huge discrepancy in the two players - their physiques. Tiger is well known for his hard work, on and off the course. He actually looks like he could play another professional sport, compared to most golfers who look like the average guy at the office.

Rocco, on the other hand, looks like most other Baby Boomers, who would rather spend time hitting a golf ball than hitting the weights at the gym. He has had past issues with his back, including surgery several years ago.

One thing that he is doing is using a Power Plate whole body vibration platform. These platforms are being used by several sports teams and several pro golfers to enhance their training regimens.

These vibration platforms are used to stretch, strengthen, and massage your muscles and are especially great as part of a warmup. They cause your muscles to contract reflexively between 25-50 times a second, making a fast workout.

They have also been found to be effective in preventing low back pain, something golfers are prone to. This year they have been included in the PGA Tour's fitness trailers for the players to use.

“I have found that The Power Plate has increased my strength, stamina, mobility and overall coordination – all critical elements to success on the golf course,” said Mediate. “Aside from these benefits, the Power Plate acts as a preventative measure, reducing the potential for joint or back related injuries common among golfers. Not only is the Power Plate my primary training method, it is the ultimate warm-up mechanism,” said Mediate. “All it takes is a quick 90-seconds or so on the Power Plate prior to beginning a round or hitting the range, and my body is completely warmed up and ready to go.”

Keeping up with Tiger has forced some golfers to focus more on their fitness levels and get in better shape. But if a busy schedule has kept you from spending time at the gym, using a Power Plate may be the answer. Training sessions can last from 15 - 25 minutes, depending on your needs and whether you incorporate other forms of resistance training with the platform.

Posture and Bike Riding:

I frequently see questions about proper posture for riding a bike. Well, it depends on the type of bike you ride and the type of riding you do.

Many of those over 50 that I see on the local bike path have old fashioned bikes that allow you to ride will sitting upright, maintaining good posture. Others have gone to recumbent bikes or tricycles that are more back friendly..... or maybe they are just very efficient.

In any case, whatever type of bike that you ride, its best to have a bike professional make sure that your bike is properly adjusted for optimal riding efficiency.

Even if you bought your bike at a large sporting good chain because you got a good deal or didn't want to spend too much money, its a good idea to have a professional check out your bike and make sure everything fits.

My comfort bike is a mountain bike meant for casual riding. It puts me in a slightly forward lean that can put some pressure on my upper body and neck, after a while.

This is where it is important to do some upper body strength training to stay in balance. Joint mobility movements for the neck and back also help remove excess muscular tension.
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A nice way to relax and ease some tension that may have occurred with the forward lean position in cycling is to lie on the floor and work on abdominal (diaphragm) breathing.

Can You Lose Fat With a Power Plate?

Yes. You can lose fat and increase your metabolism. I have seen decent results by combining the Power Plate with other resistance training exercises, such as bodyweight exercises, dumbbells, and resistance bands.

I have not used the Power Plate by itself, but apparently some people have seen some weight loss using only the Power Plate. My guess is, this would involve 3 sessions a week and these are people that had not been exercising, previously.

I like the method I am using, which incorporates other exercises in with the vibration exercises for maximal effect. This circuit training system also elevates the heart rate at the same time you are doing resistance training, making it pretty efficient.

Especially considering the sessions are only 25 minutes long and done twice a week. They can do walking or other forms of exercise on their own.

If all you can do is the vibration platform because of health reasons, you would still get some weight loss and health benefits. If using it at home I would recommend including other things like dumbbells, pushups, resistance tubing, etc.

You can do various pushup variations on your Power Plate, but I don't personally get that much from the upper body exercises using the strap that comes with it. This is where the dumbbells and tubing would come into play.

It also can be used to massage and stretch in various positions and helps you warm up or recover from exercise. These massage and stretching sessions can be done on your "off" days.

You can also use it to massage your legs to help battle cellulite. This increases blood flow to these areas and can help speed up your metabolism. Building lean muscle tissue is obviously important to increasing your metabolism and burning off extra fat.

To read more about using the Power Plate for fat loss, click here.

Bike Riding and Walking for Fat Loss:

Yesterday I talked about riding my bike along the Mississippi River and enjoying the diversity of wildlife (birds, mostly) and people. You can find walkers, joggers, cyclists and rollerbladers of all ages and sizes.

Until recently, you could find an older gentleman down on the bike path, on a pretty regular basis. He spent much of his day riding on the path and picking up aluminum cans. You could spot him there if the weather was above 40 degrees, wearing his trademark overalls.

He passed away not too long ago and his obituary was in the local paper, referring to him as the "Can Man", for his habit of collecting cans from the trash. Turns out he was 90 years old and died after a brief illness. His widow said that he feared spending his last years in a nursing home, and so he spent so much time staying active.

Well, he succeeded and lived a long life, in the process.

So what does this have to do with fat loss? OK, just painting a picture for you to see. Many of those I see exercising on this local path are not exercising very intensely, and not burning a ton of calories, but they are still getting health benefits from this "activity."

You see, there is a difference between exercise to lose fat and exercise/activity to stay as healthy as possible. The majority of those I see exercising on this path that are lean, are working fairly intensely, while those that have a few extra pounds usually walk or ride their bikes at a pretty casual rate.

This activity is still healthy for them and can help them stay mobile as they age, but if fat loss is the primary goal, more intense exercise is required.......

unless.....

you are like the "Can Man" and are active for several hours throughout your day. If you can't exercise at a higher intensity because of health reasons or are just starting an exercise program after being sedentary for a while, than you need more overall activity spread throughout your day.

So don't worry too much about which activity burns more calories, instead gradually build up to doing more intense exercise, assuming you are healthy enough to do so. You can always rotate between walking, jogging, and cycling, for some variety and to minimize the potential of overuse injuries.

And you still should be doing some upper body resistance training, to maintain joint strength and function as you age. Lean muscle tissue is vital to keeping your metabolism elevated.

Enjoy spending some time outdoors and get some exercise in the process!