Rock Climbing Series Continued
Specific Strength Training to Prevent Injury
Continuing to hit the wall hard, but concerned you might get injured? You have to balance out time on the wall with general strengthening to prevent injuries. Here are 3 simple exercises you can add (ideally) 3x/week to your work out routine!
Pull ups: Use bands or a bench/chair or bands under legs to work your way up to a full pull up. Feel your shoulder blades pull down and back, but remember to continuously breath while you move!
Single leg box jumps with soft squat landing:
Remember, hips back, head forward, keep those knees behind the toes!
Push up rows: Belly button pulling up towards spine, don’t let the hips sag, squeeze those shoulder blades together and BREATHE! 🙂
If you have any questions about ways to strength train for rock climbing, contact us at Mobilize Physical Therapy www.mobilizept.com! -Jaclyn Stoerzbach, PT, DPT
Rock Climbing – Prevent Injury Before You Get “Pulled in All Directions”
If you’re a climber, you know that climbing has amazing rewards, but it doesn’t come without it’s risks and potential injuries. Before you gear up in the gym or outside in this beautiful weather, do yourself a favor and do a quick warm up and cool down before and after you climb.
- 5-10 minutes of aerobic (jump rope, elliptical, anything that gets your heart rate up and you wanting to take your outer sweater layer off
- Butt kicks – 30 seconds x 4 rounds
- Hamstring Kicks – 30 seconds x 4 rounds
4. Angry cat stretch – 30 seconds x 3 (BREATH IN AND OUT IN THIS ROUNDED POSITION)
5. Lat stretch – 30 seconds x 3
Take these few extra minutes to yourself and you’ll be happy you did!
Happy Climbing 🙂
Typically a dynamic warm-up is best before exercising to loosen up muscle tension prior to strengthening. Try performing a sequence such as: walking high kicks, walking hamstring stretch, high knees, butt kicks, hip openers and closers, followed by a light jog. Perform each exercise for 10 repetitions.
Walking High Kicks: Keep one or both arms forward at chest level. Kick one leg forward towards your fingertips keeping the knee as straight as you can without bending your back. You should feel a quick stretch in the back of your leg.
Walking Hamstring Stretch: Step forward with one leg. Keeping the front knee straight, rock your weight onto the back leg on a slightly bent knee. Push your hips back and feel a stretch along the back of your front leg.
High Knees: Lightly jog forward while driving your knees high towards your chest.
Butt Kicks: Lightly jog forward while driving your heels towards your bottom.
Hip Openers/Closers: Take a step forward with one leg while circling the opposite leg inward and towards your chest and then opening the knee towards the outside before bring the leg back to the ground. Alternate between legs. Change direction by bringing the knee outward and towards your chest before bringing the leg back to the ground.
Now you know more about keeping your body healthy, while continuing to do the things you love. If you need more information, need to schedule a consult with our bike fit expert, or schedule an appointment regarding treatment for pain or discomfort, please visit our website at www.mobilizept.com
Do you love to cycle or run? Is this your main (or maybe only) type of exercise? Has anyone ever encouraged you to “cross-train” to supplement your workout routine?
What if I told you that cross training can not only improve your power and efficiency with these activities but also prevent or resolve pain at the low back, hips, buttock, knees, and ankles. Would you consider cross-training then?
The Breakdown Running and cycling are great ways to exercise and a healthy alternative for commuting to and from work. Both of these activities are very “sagittal” focused meaning your body primarily moves in forward and backward motion. These activities are great for cardiovascular health but lack a well-rounded approach to strengthening that may lead to disuse of other important muscles for daily activities.
The Neglected vs The Overused Because of the posture and movement patterns emphasized, commonly neglected muscle groups are the gluteals (especially gluteus medius) and core stabilizers. For these same reasons, commonly overused muscle groups are the hip flexors and back extensors.
Common Pain Patterns and Poor Experiences Given this information, there are common aches and pains that those lacking cross training will experience. Poor control at the gluteals and core can cause tension into the hips or low back and can affect ankle and knee stability when loading these joints during running or cycling. Increased muscle tension and lack of flexibility in the hips or low back can cause increased neck tension and changes your upper body posture affecting arm use during running and shoulder or wrist loading while cycling.
Now you know more about keeping your body healthy while continuing to do the things you love. If you need more information, need to schedule a consult with our bike fit expert, or schedule an appointment regarding treatment for pain or discomfort, please visit our website at www.mobilizept.com
Stay tuned for next week to learn about common strengthening exercises to build well-rounded strength!
In the throes of Bike Everywhere Month, my heart is full with the joy of cycling.
Being from a suburban town with no public transit, biking as a means of transportation never seemed like an option. It was always a short car ride to the grocery store, shopping outlet, or work which was anywhere from 5-20 miles away. That time spent sitting in the car in addition to 40 hours a week at school or work accumulated without my realization. I’ve never been a gym-goer and had made attempts at fitness with the intention to get moving, but nothing ever quite stuck.
Upon moving to Seattle in 2015 (my first time living in a full-fledged city!), I decidedly made a change – I ditched my car and went straight to Recycled Cycles (RIP Fremont location </3). They hooked me up with my trusty commuter Kona with which I’ve racked up countless miles over the years. The autonomy of going wherever I want, whenever I want (without paying for a bus, Lyft, or parking) is life changing. Logistics of saving cost, reducing emissions, and getting exercise aside – I believe cycling is good for the soul. Being someone with little history of athleticism, cycling has given me a confidence and appreciation for my body I didn’t know I had. I have finally found “my thing”.
Certainly, any physical activity comes with its set of risks – such as the knee overuse injury I had acquired over time. With a bike fit from Shana Stratford and few weeks of PT with Shawnee Perkins, I learned about the mechanics of the little things – where I place my foot on the pedal, the fact that I favor my right “strong” leg, and so forth. Positioning and alignment on the bike is key.
My advice? Listen to your body. Do what feels good. And, even though it sometimes seems like it, the Burke is not a racetrack. Ride with intention, awareness, and belief in yourself – you’ll be surprised by where two wheels can take you!
– Paige Petrangelo, Front Office Supervisor
Are you gearing up for Cascade Bike Club’s Bike Everywhere Month? We are! Check out https://www.cascade.org/connect/2018-bike-everywhere-month for ideas on how to become more active on your bike during the month of May.
Be sure to stop by our Celebration Station on the Burke-Gilman Trail at the intersection of 36th Ave. NE and NE 45th St. on May 18th during F5 Bike Everywhere Day. If you feel like something is off with your bike and body alignment, or have some new aches and pains from increasing your mileage, schedule an evaluation or a bike fit online at mobilizept.com today! @mobilizept @cascadebicycle @F5Networks @cliffbar @nuun #BikeEverywhere #bikemonth #bikefit #mobilize #physicaltherapy
Breathing. We do it every single day. It is a somewhat passive, reflexive, and innate muscle behavior. On average, we take 12-20 breaths per minute, adding up to about 36,000 breaths per day. So, it is vital that we have a diaphragm that works well! The diaphragm is a big muscle that influences and is is influenced by our body posture, dynamic activities, and daily life stressors. The diaphragm function can become a problem if any of these factors cause a change in it’s operation. For example, poor posture while sitting at your desk at work or driving in your car can cause the diaphragm to become flattened, not allowing for proper inhalation or exhalation (contraction and relaxation).
Ever wonder why your low back or mid back hurts after sitting for an 8 hour work day? Your spine becomes patterned or locked into one postural behavior, and the rib cage loses it’s ability to expand and contract with the breath. Your back muscles now tighten up and cause compression, which can be painful after working 8 hours a day! Ever wonder why your neck hurts or is tense after your daily run? If the diaphragm muscle isn’t functioning correctly, your neck muscles may have to ‘take over’ to help your ribs move to get air in your tank.
Try this exercise that may help assist with reducing your pain or stiffness while sitting at your desk or before/after your daily run to make sure your diaphragm can do all that it is intended to do:
- Sit at your desk with both feet fully in contact with the floor, mid back in contact with the back of your chair
- Gently press your hands into the desk in front of you, feeling your muscles under your armpits engage. Your shoulders should not be shrugged as you do this.
- Hold the gentle hand press and inhale very slowly, feeling the mid back and chest expand without the shoulders shrugging. The inhale can last 5 seconds.
- Slowly, and fully exhale until you have all the breath out. You should feel your abdominals turn “on” near the end of your exhale. The exhale can last up to 7 seconds.
- Slowly, repeat this sequence 4-5 breaths. Perform every hour for your work day.
For more tips and techniques for improving diaphragm function, schedule today with Mobilize Physical Therapy www.mobilizept.com
Do you know that stretching, even when you’re not consistently exercising, is largely important? Many believe that stretching is an activity reserved for pre and post workout – not true! Incorporating a daily stretching routine can be more beneficial than most would like to believe.
Both body and mind benefit greatly from a daily dose of stretches. Moving our muscles promotes everything from maintained flexibility to relieving stress after a long day at work or school. Through routine stretching, our bodies can perform better not only during our workouts, but our day-to-day activities as well. By getting proper nutrients and oxygen to the muscles through stretching, typical tasks such as yard work or carrying groceries can be performed without the potential threat of injury. Stretching throughout the work day can promote better posture by loosening muscles in the back. It’s even proven that a simple, five minute stretch of the major muscle groups can provide one with a quick boost of natural energy to power through the rest of the day. Stretching can also help relieve our minds of the everyday stresses — when our mind is stressed, it is reflected in our bodies.
One does not have to participate in athletics or exercise to experience the benefits of a consistent stretching regimen. Relieving stress through stretching has been found to incite instant relaxation of the muscles and increased blood flow throughout extremities. Maintaining mobility of our muscles promotes happy bodies and minds. Go ahead — take a break and stretch it out!