Dan Bryan Fitness&Therapy

15/09/2022

Part 3: Strengthening

The tibialis anterior, known as the 'foot drop muscle' is a muscle just about everyone could do with strengthening. There are few muscles I can confidently say are underactive in most individuals, and this is always one of them. We all focus on getting stronger glutes, thighs, and calves. No one cares about having powerful shin muscles. The tibialis anterior has a vital role in maintaining optimal mechanics of the lower extremity as it is essential to correct positioning of the foot and ankle and indirectly also the knee and hip joints.

The tibialis anterior decelerates the front foot when we take a step forward when walking or running. This deceleration allows the foot to absorb and mitigate against forces placed on the lower body when the foot strikes the ground and stops the foot from 'slapping' the floor. Another essential role that the tibialis anterior has is that it inverts the foot and limits the amount of foot pronation (feet flatten, loss of arch) that occurs when the foot contacts the floor during gait, playing a vital role in maintaining the arch height of the foot. Excessive pronation and heavier impact of the foot during activities such as running and sports increase the risk of injury to the joints of the lower body.

29/10/2018

29/10/2018

Neck and Shoulder Flexibility: Upper Trapezius Self - Trigger Point Release -

In this post were looking at ways to improve neck flexibility by showing self trigger point release for the upper trapezius muscle.

The Trapezius is a large diamond shaped muscle of the upper and mid back.
The upper fibres can have a tendency to become tight and create stiffness in the neck region.

This muscle can be released by using a tennis or massage ball by leaning against a wall. It's best achieved by using a massage stick pictured above. (Back-Knobber 2).

Directions -

1. Place the ball or massage stick at the 'X' site pictured. This is the site of a common trigger point (1) (2).

2. Gradually increase pressure at this site until mild but manageable discomfort is felt. Note - Applying too much pressure will result in contraction of the muscle (Guarding) making release impossible.

3. Hold for until a reduction in discomfort or tension is felt. This usually takes between 30-120 seconds.

Thank you for reading and I hope this provides you with great results.

References -

1. David G. Simons, Janet Travell, Lois S. Simons, Travell & Simmons’ Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 1. Upper Half of Body: Second Edition,© 1999 Williams and Wilkes

2. https://brentbrookbush.com/wp-content/uploads/2014/03/Upper-Body-Trigger-Points.jpg

25/10/2018

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Keep your education going and add new skill sets to your career.

24/10/2018

Glute Activation Circuit

Use these 4 exercises in quick succession to really activate your glute complex prior to activity. These should be done post release and stretching of tight antagonist muscles.

1. Prone Hip Extensions
2. Clams against wall
3. Side lying leg raise against wall
4. Ball Bridge weighted with band resisted hip abduction

12-20 reps for 1-3 sets at a 2/4/2 tempo.

For a more detailed breakdown of each exercise please review the earlier post's which focus on each one.

Thank you
Dan@nXg

04/09/2018

Core Stability Progressions -

Static Chop

In this post were looking at more advanced core exercises. This post looks t the chop exercise a very common exercise that is usually not performed as well as it could be. This exercise integrates many muscle on the front of the body including the muscles of the chest and abdominals. This is a very effective exercise for those with an exessively curved lumbar spine known as hyper-lordosis. The chop strengthens the muscles of the anterior sling which helps to reduce the aforementioned lordosis and also aids in anti-rotation of the trunk, an important function in activities that require a stable trunk.

Directions -

1. Stand with feet in a staggered position with front knee soft and back leg locked out with the balls of tree back foot driving into the ground.

2. Take a resistance band or cable using the rope attachment. Note the ankle point must be above and behind and lateral to yourself. The handles should be in the hands on the side of the back leg.

3. Squeeze your glutes and draw in your stomach as you push the handles downwards across body towards the knee cap of the opposite leg locking out the elbows.

4. Hold this position for a 2 second count before slowing returning to the start for a 4 second count. Note - The body must remain still and not rotate outwards towards the side you are pulling from as the aim is to resist rotation.

Thank you for reading.

04/09/2018

Core Stability Progressions

Static Chop

02/09/2018

02/09/2018

Core Stability - Bridge Progressions
Bridge with Row - Simplified Version

In this post were talking about progressions of the common core exercise known as the Bridge. The bridge is designed to integrate the deep core musculature and gluteal musculature. By adding a row to this movement we include the large latissumus dorsi muscles and we activate the posterior kinetic chain. By adding a second movement to this exercise we now burn more calories by utilising more muscles.

Directions:

1. Assume position on the ball by keeping the lower spine in contact with the ball with the backside hovering just above the floor with feet hip width apart and knees tracking over the 2nd toe which should be pointing forward.

2. Take a resistance band and attach it overhead to a stable attachment and grip both handles with arms now overhead.

3. Squeeze your glutes and drive the pelvis directly upwards towards the ceiling. Your body should move relative to the ball with the ball staying still. As your pelvis drives upwards, simultaneously pull the band's handles towards your torso and squeezing the shoulder blades together.

4. Slowly reverse the motion back to beginning for a 4 second count keeping our stomach drawn in and ensuring the knees stay in line with the 2nd toe.

Note - This is an advanced exercise and should not be performed until mastery of the earlier bridge progressions (see earlier posts). Additional Information - Try adding a resistance band around the thighs to increase the difficulty of this exercise and increased glute activation

gluteusmedius

01/09/2018

Core Stability - Bridge Progressions

Bridge with Row - Simplified Version

In this post were talking about progressions of the common core exercise known as the Bridge. The bridge is designed to integrate the deep core musculature and gluteal musculature. By adding a row to this movement we include the large latissumus dorsi muscles and we activate the posterior kinetic chain. By adding a second movement to this exercise we now burn more calories by utilising more muscles.

Directions:

1. Assume position on the ball by keeping the lower spine in contact with the ball with the backside hovering just above the floor with feet hip width apart and knees tracking over the 2nd toe which should be pointing forward.

2. Take a resistance band and attach it overhead to a stable attachment and grip both handles with arms now overhead.

3. Squeeze your glutes and drive the pelvis directly upwards towards the ceiling. Your body should move relative to the ball with the ball staying still. As your pelvis drives upwards, simultaneously pull the band's handles towards your torso and squeezing the shoulder blades together.

4. Slowly reverse the motion back to beginning for a 4 second count keeping our stomach drawn in and ensuring the knees stay in line with the 2nd toe.

Note - This is an advanced exercise and should not be performed until mastery of the earlier bridge progressions (see earlier posts).

Additional Information - Try adding a resistance band around the thighs to increase the difficulty of this exercise and increased glute activation

gluteusmedius