Are You Ready for the Open? Open Preparation Programming Available Now!

Amanda ALlen 1 300x199 Are You Ready for the Open? Open Preparation Programming Available Now!Well, the dates for this year’s open and regionals level competition are now up.  It’s happening!  The first open workout is scheduled to be announced February 26th 2015.  At fitness pain free we’re starting our pre-season preparation.  Month’s of off-season skill and strength work are starting to be blended with more conditioning work specific to what we’ll be seeing at the open this year.  We’ve spent the past 9 months building efficiency with gymnastics skills, olympic lifts and building baseline conditioning to carry us through the competitive season.   Continue reading

5 Overlooked Things all Warm-ups Should Contain

warmup 300x162 5 Overlooked Things all Warm ups Should ContainAhhh, the elusive warm-up.  Everywhere you go there is someone who has the “best” warm-up around.  While I’ve seen some really good warm-ups out there, I doubt there really is a “perfect warm-up.”  Like most things in rehab and fitness a warm-up should be catered around the individual, their specific needs, goals and what the workout is going to contain.

It’s pretty common knowledge that a warm-up should contain 4 basic things:

  • Increase the heart rate and respiratory rate
  • Increase body temperature
  • Take your joints through a full range of motion
  • Contain exercises specific to the workout to be performed

Continue reading

Dynamic Warm-ups in the Physical Therapy Setting

arm bike 300x300 Dynamic Warm ups in the Physical Therapy SettingHey Sally, how are you doing today?  How about you spend 15 minutes warming up on the bike / elliptical / treadmill / arm bike and I’ll be right with you.

How many times do you hear this at a traditional physical therapy clinic?   In the strength and conditioning realm, using a warm-up like this is absolute heresy.  For some reason it still persists in the world of physical therapy though.

I’ve got to be honest, I’ll use the stationary bike and cardio equipment if I feel it’s really needed for my patients (cardio for chronic pain or nerve gliding effects – stationary bike for improving knee flexion in total knees).  However, I feel a pang on guilt giving this to other patients who could really benefit from a well done dynamic warm-up.   Continue reading

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Treating Scott Panchik’s Neck

 Treating Scott Panchiks NeckA few weeks back I had the opportunity to work with games athlete Scott Panchik during the Power Monkey Fitness camp.  Scott is an amazing athlete and great person and I just wanted to share the experience.

Scott came to me with a lot of pain and limitation in range of motion.  As you can see from the video, extension was one of the most limited motions.  This can royally screw up your ability to keep a neutral eye gaze during olympic lifts or head position during jerks.  Of course this is a problem as Scott was in the middle of dominating the Crossfit Team Series (Team Reebok East).  Scott was in a bind because he had the next event in the team series in just 4 days. Continue reading

The Open’s Coming… Are you Ready? November and December Programming!

Aliquotes 897 300x240 The Opens Coming... Are you Ready? November and December Programming! The open is coming up soon guys.  We’re still in the thick of off-season training and now is the time of the year to really fine tune your gymnastics, barbell skills and strength.  Programming should change based on the time of the year and if you’re continuing to just grind through met-con like you do the same all year round you are missing out on some valuable time to make progress in skill and strength work.

If you read this website regularly you’ll know that I provide a subscription service with a done for you training program for yourself or your gym.  I’m a huge fan of programming and feel it is a huge piece of the puzzle when it comes to injury prevention and training success.  Continue reading

October / November Programming is Here!

 October / November Programming is Here!If you read this website regularly you’ll know that I provide a subscription service with a done for you training program for yourself or your gym.  I’m a huge fan of programming and feel it is a huge piece of the puzzle when it comes to injury prevention and training success.  Having the right plan is pivotal to success and a requirement for reaching your desired goals.

The next 5 weeks of programming is now available!  The Fitness Pain Free Coaching program contains: Continue reading

Addressing the Hip Hinge Pattern

spine 300x300 Addressing the Hip Hinge PatternBy Matthew Ibrahim

“My lower back hurts.”

How often have you heard someone say that? I’d guess a lot of the time.

I would estimate that 95% of this could be fixed if people learned how to move their hips the right way.

The Hip Hinge is Everywhere

A simple task such as bending down to get your groceries involves the necessity to hinge at your hips. Although this is the desired pattern of movement we want, it isn’t quite always what we get. Continue reading

Dr. Erson Religioso’s EDGE Mobility Bands, Balls and Tools

Erson Dr. Erson Religiosos EDGE Mobility Bands, Balls and ToolsPhysical therapist Dr. Erson Religioso has been a huge influence on my career as a physical therapist.  I’ve been following his blog for the past few years incorporating several of his thoughts and ideas successfully into my own clinical practice.  He’s been a major mentor to me over this time periods (most likely without him realizing it).  Lucky enough for me we’ve been able to collaborate some an he’s had some of my articles featured on his site www.physioanswers.com.  Some time back Dr. Erson Religioso gave me a few of his products to try out at my clinic.  Among those were: Continue reading

5 Minute Deadlift Assessment and Mobility (Toe Touch Assessment)

BenediktMagnussonDeadlifts 300x179 5 Minute Deadlift Assessment and Mobility (Toe Touch Assessment)Two weeks ago I made a video entitled 5-minute overhead mobility.  It’s a compilation of my favorite overhead mobility exercises with an assessment and demonstrations with explanations of each mobilization.  It’s part of what I’ll use both clinically and with athletes at our gym (Crossfit Verve) during their foundations classes.

This time I’ve done the same with deadlift assessment.  Low back pain is an enormous issue globally as well as in the gym.  If we can catch people with issues and address these problems before we start loading them then I think we’re taking a step in the right direction.  Continue reading