3D Exercises - Rotational Opposite Arm Driver

In our 3 stances, squat, lunge and single leg, we can use our arms to create different movements. This changes the exercise by putting an emphasis on varying muscles.

The focus of this series is to use our arms to drive rotation at shoulder level.  These exercises develop the muscles of the upper back and rotator cuff. Not only are these exercises great for all athletes, they specifically strengthen the muscles responsible for controlling the follow-through phase of throwing and hitting.

3D EXERCISES

Discus Squat 

Hold a weight in one hand. As you squat, bring the arm out to the side with the thumb up. As you stand, swing arm across the body using the other hand to stop the weight. Repeat then switch sides.

Lunge Matrix 

Holding a dumb bell in each hand lunge forward and take opposite arm across the body toward the knee. Return to the start position. Repeat on the other side.
Side lunge as you bring the opposite arm towards the knee. Return to start position and repeat on the other side. Rotation lunge as you bring the opposite arm toward bent knee. Repeat to start position and repeat on the other side.

Single Leg Balance ( tri-plane arm drive) 

Standing on one leg with weights in each hand, bring hands to shoulders. Reach arms up in front, back to shoulder. Reach behind your head, back to shoulder. Reach to overhead to the side, back to shoulder. Repeat on the side. Turn arms to one side, back to shoulder. Repeat to the other side.

For each exercise perform 10 repetitions and up to 3 sets

CORE EXERCISE

Bird Dog (aka quadruped arms and legs) 

Kneel in hands and knee position. While keeping a flat back, straighten opposite arm and leg. Keep the pelvis level as you hold the exercise. Maintain a flat back and level pelvis as you bring your arm and leg back into start position.

Hold for 10 seconds perform 10 times.

Basics of 3D Exercises

The inspiration for this 3D workout series comes from a patient and her physician. This patient was seeing me regularly for months with the goal of building general strength to ease chronic pain. Nearing the end of her therapy, we thought what can be better then videos to remind her of her exercise program? Before coming to physical therapy she felt sore and tired after simple daily tasks.  Now she is able to participate in gym classes and outdoor activities without increase in her symptoms. 

What is a tri-planar exercise program?
Our body moves through the 3 planes of motion - forward ( sagittal), sideways ( frontal) and rotation ( transverse). We also have 3 standing positions - squat stance, lunge stance and single leg stance. Implementing tri-planar motions in these stances will recruit more muscle fibers developing a more complete strength and mobility program.

These exercises are not only great for athletes but also the every day person to provide the most comprehensive strength and mobility program.

Exercises

1) Squats with triplane foot position

2) Triplane lunges

3) Balance with triplane foot reach

I recommend 5 to 10 repetitions of each exercise.

These exercises can be scaled up or down for any level of fitness or age. Perform a larger range of motion to make the exercise harder. Move in a small range to make the exercise easier. Hold weights to increase strength.

I included 2 traditional exercises as those are also important for a well rounded strength program. 

1) Side lying leg lift

2) Bridge 

I recommend 5 to 10 repetitions with a 10 second hold for each exercise.

For a variations on a tri-plane workout routine, follow me for the next 3D exercise.

Core Strength - Power of Proximal Acceleration

We all know core strength is important for running. It helps hold our body upright, regulates breathing and gives us explosive power. Planks and crunches are typically part of a runners strength routine. However, planks are a static exercise and crunches accentuates a flexed position. Do those exercises work the muscles specific to running? What other exercises load the core which most resembles running?

A closer look at the running form shows our pelvis rotates with each stride. While one leg is forward the other leg is behind. Meanwhile, our arms are moving the opposite direction of our legs. Our   abdominal muscles are being stretched with each stride.
Opposing motion between the arms and legs helps to stretch the connective tissue of the anterior core in a rotatory fashion. This is important because rotation provides the strongest load (think of the glide versus spin technique in field events).  The stretch of our anterior trunk loads our core, similar to the recoil of a slinky, which helps to accelerate our leg forward.

Note the stretch that occurs across our abdominals

A key component of spinal mobility is rotation occurs in the thoracic spine and the pelvis. The lumbar spine has very little to no rotational mobility. In order to effectively load the core, it is important to stretch the upper back and hips appropriately. Here are 2 links to upper back and hip stretches.
http://3drunner.blogspot.com/2015/03/spine-stiffness.html
http://3drunner.blogspot.com/2014/06/ankle-sprain-how-thoracic-spine-and-hip.html

EXERCISES
Planks with Pelvic Driver
Assume the normal plank position. Keep your arms straight rotate the pelvis towards the floor. To help load the frontal plane, move the pelvis side to side.

Resisted Pelvic Driver
Equipment needed - A belt and resistant band
This exercise requires a bit of creativity. Tie a resistant band to a belt. Then wear the belt. Attach the band with the belt around a post or fence. Place one leg forward with the band from behind. Adjust the belt so the band is coming from behind towards the side of the leg that is forward. Shift weight forward as you push the pelvis forward.

Stride Stance Ball Catches
Equipment needed - Ball or medicine ball
Stand with one foot in front. Use a ball and throw to a partner from the side. This exercise provides a stretch to the abdominals in a rotatory motion. A second throwing position can be throwing it overhead which provides a load in a different plane of motion. Try catching with one hand.
Throw and catch with the arm which is same side front leg.

Recommended 12 - 15 times of each exercise up to 3 sets

TRANSITION TO RUN
During strides or warm up, implement a pelvic drive while running. Visualize a rope in the front of your pelvis pulling your body forward with each step.

These exercises paired with a traditional strength routine will attack the core muscles in all dimensions.  Proximal acceleration is vital for the mechanics of numerous athletes such as golfers, throwers and even swimmers to produce force. So why not runners?!

Achilles Tendonitis or is it Tendinosis?

The slight ache at your heel starts to haunt your every run. First you notice the pain after your run, then during the run. You hope it goes away. You stretch. You take ibuprofen. You massage. BUT nothing helps. Months later, what began as Achilles tendonitis has turned into a case of Achilles tendinosis. The ending -itis denotes inflammation while -osis means abnormal. The difference between tendonitis and tendonosis is the presence of inflammation. Prolong inflammation causes the tissue to change it's composition into an abnormal arrangement making it tenodinosis. There is decreased ability to absorb shock and generate power. This change in composition makes the tendon thicker but contains more water and mis-aligned tendon fibers. Since there is no active inflammation, ice and anti-inflammatories can't come to the rescue. Another term that medical professions are using is Achilles tendonopathy. 

Compression

Providing compression to the Achilles tendon will help improve fluid dynamics. Compression will push stagnant fluid out and allow nutrient-rich fluid into the tissue.  Proper hydration of the connective tissue restoring the mobility of the connective tissue. Start at the base of the ankle and heel. Cover half of the band as you wrap the band up to the calf muscle. Move the ankle in all planes of motion to maximize compression of connective tissue in with the sitting or standing position.
*** Compress for no more then 2 minutes. If the skin turns white, take the band off.

RESEARCH

Eccentric Exercises

Eccentric strength exercises have been shown to be the most effective in re-aligning the connective tissue. During eccentric exercises, muscles elongate while it's working.  In concentric exercises which muscles shorten to generate force. Eccentric exercises force remodeling of the tissue which has been shown to restore strength.

Glute Strengthening/ Hip Flexor Tightness

Another factor contributing to Achilles tendonopathy is weakness of the gluteals.  The gluteals and the calf muscles (which becomes the Achilles) both help to extend our legs backwards. Our body will compensate for weakness in the gluteals by making the calf muscles work harder. This increases stress to the Achilles tendon.
If the hip flexors are tight (typically from prolong sitting) gluteal recruitment is hindered. Please refer to my post on hip flexor mobility for more information. 
http://3drunner.blogspot.com/2015/01/3-d-hip-flexor-stretching.html

Tri-Planar Loading

And of course, all our muscles and tendons are 3 dimensional, it's vital to exercise in all available motions. Combining the concept of eccentric strengthening and tri-planar will maximize results.

Lunge with Achilles Focus

Below is a video on how to use lunges to load the calf muscles. Reaching the hands forward will increase the load of the calf and Achilles of the back leg. The direction of the lunges isolates the action of the Achilles while running.

Tri- plane Heel Raises

To better isolate the calves we can perform heel raises. Changing foot position can vary work of muscle fibers. Changing the speed of the exercises will activate different sensors in the muscles and tendons. Two ways our body can work eccentrically is to go slower then gravity or faster then gravity. Performing both exercises help to improve the strength of the muscle tendinous group. Here are examples of changing foot position to isolate different muscle fibers.

I recommend performing 10 repetitions at various angles. Performing these exercises as part of a strength routine will help with recovery of Achilles tendinosis.  

Jumping Exercises

Adding jumping exercises will help retrain the muscle and tendon to absorb the impact of running. Jumping in different directions will activate more muscle and tendon fibers. Perform 5 in each direction.




Articles
Arya , S., Kulig, K., Tendinopathy alters mechanical and material properties of the Achilles tendon. J Appl Physiol. Mar 2010, 108 (3) 670-675.

Smith, F.M.M., Honeywill, C., Wyndow, N., Crossley, K. M., Creaby, M.W. Neuromotor Control of Gluteal Muscles in Runners with Achilles Tendinopathy.Br J Sports Med. 2008;42:746-749.

Don't be the Hunchback Runner- How to Mobilize the Thoracic Spine

The hip flexors have been getting the spotlight as the evil which contributes to injury. However, the THORACIC SPINE also has a significant influence on injury. The thoracic spine is the area between our shoulder blades. It has a tendency to be stiff because gravity works against our bodies pushing down on our shoulders. Gravity pushes our body down at the shoulder which flexes the thoracic spine. After hours of sitting letting gravity take it's toll, the upper back region stiffens. Think of a hunchback. A flexed thoracic spine limits our ability to stand up straight. Stiffness of the thoracic spine can contribute to injury to the neck, shoulders and low back.

Before and After

Before and After

The pictures above show the side view of the back before and after stretching. There is increased curvature at the base of the neck and the low back.  After stretching, his neck and low back is in a better alignment. Also, there is an improved ability to raise the shoulder. This shows how tightness in the thoracic spine can influence other regions of the body.

While running, the arm swings backward causing a rotation to occur in the thoracic spine. Meanwhile, the same side leg swings forward. The twist of the spine helps to load the core, think of twisting a slinky. However, if the thoracic spine is stiff the low back takes the load. The most frequently injured and degenerated region of the spine is the L5 - S1 (lower back region). Not surprising, this is also the region of the lower back which has the ability to twist the most.

The thoracic spine supports the lower back, and  its bony anatomy allows for rotational movement. However, if the area is stiff, motion is mainly absorbed in L5-S1 leading to overuse injury.
In running, a stiff thoracic spine contributes to injuries of the low back. The overly flexed thoracic spine can limit rib expansion, hinder breathing and limit loading to the core.

Exercises

On top of using a foam roller or lacrosse balls to help loosen up the spine, there are stretches which help mobilize and utilize the muscles.

Use a foam roller across the back between the shoulder blades
 and roll up and down for 2-3 mins

Use a lacrosse ball in the front part of the
chest and move side to side and up
and down for 2-3 minutes

Mobilizations of the Thoracic Spine

Below is a video how how to use arm movements and pelvic motions to mobilize the thoracic spine. These exercises will help increase rotational motion of the thoracic spine allowing increase loading to the core and decrease strain to the lumbar spine. 

I like to follow up mobilizations with strengthening exercises to train the new motion. Please refer the the strength post for ideas on how to train the thoracic spine.

http://3drunner.blogspot.com/2014/07/3d-strength-for-runners.html

These mobilizations will not only enhance mobility for runners but is great for any athlete.

Thanks to Gary Gray at the Gray Institute for the remarkable knowledge.

3-D Hip Flexor Stretching

The detrimental affects of prolonged sitting, especially in office workers, has been the center of much recent discussion. Some have even considered it the "new smoking." Athletes moonlighting as office workers are scrambling to find solutions to counter-act the forces of sitting.  Standing desks and stability balls have been finding their way onto office floors to provide a solution for the standard office chair.


For runners, the number one affect of prolonged sitting is tight hip flexors.  They originate from the back and attach to the hip. The hip flexors are located a couple inches outside the belly button. Tightness of the hip flexor limits your stride length, and contributes to low back pain, knee pain and even foot pain. For example, if your left hip flexor is tight it will limit the right leg’s ability to reach forward, resulting in a shortened stride or forcing the leg to cross midline.  Since the hip flexors attach to the spine, tightness will pull the spine forward leading to bad alignment. Lastly, it can lead to prolonged pronation of the foot.

Here are 2 different techniques on how to stretch the hip flexors. AND on 3Drunner, I'll show you how to stretch them in all three planes of motion.

Hip flexor stretch  #1

Hip flexor stretch #2

*** The stretches should be felt in the front of the pelvis. If you don't feel a stretch in the front of the hips, tuck your pelvis under your body. Another cue is to contract your glutes.

For each stretch perform 10 -15 movements per plane of motion depending on how tight you  feel.

After stretching, your hip muscles may feel a bit funny, loose and wobbly. This feeling is due to the newly stretched muscles not knowing how to control movement. They have been “sleeping” for some time and need to be retrained. In running, the hip flexor muscles are used eccentrically ( meaning they lengthen) so it’s better to work them eccentrically.

Lunge with overhead reach

Perform 5-10 of each of the lunges.


Here's a bonus video on how to mobilize your hip flexors.
Using a ball to roll on the muscle is like getting a massage. This will enhance the stretches and mobility exercises.

Hip Flexor Roll Out

 

A minimum of 2 minutes per side.

Hope this helps. 

Subscribe to my blog to get notified of the next post. UPCOMING: how sitting impacts the upper back. 

3D Calf stretching

With the New Year comes resolutions to run faster, longer and stronger, yet shortly into your New Year's Day run, your foot, ankle and/or knee starts to ache. You're tough and want to stick to your new years goals so you keep going, but what gives? How long is this going to last? Is this going to turn into an injury which may impact your 2015 goals?

For females, our ankles and calves get tight from wearing high heels during the New Year's Eve celebrations. Yes, just those few hours of wearing heels can have long lasting effects on the mobility of your ankle. Males who wear certain styles of dress shoes are also prone to having tight ankles which impact mobility. The limitation in mobility can alter your mechanics leading to ankle, knee, hip or even back pain.

                                   

                                   

Here are a few ways to keep your ankles and calves mobile to help you stay on track to reach your running goals.

Lacrosse Ball Roll 

Compression Band for the Calf

 * a bike tube cut into a long strap and down the center can be used if you don't have a compression band. Use for no more then 2 minutes.

Calf Stretch