All Posts tagged drjeffreytucker.com

Thera-band Consecutive Loops – Dr. Tucker’s Review

There are tremendous benefits to patients doing band work. For years we have had tubing, tubing with handles, Thera-bands, loops, the Stretch strap, and now the Consecutive Loop (CLX) Theraband. In my office patients are being introduced to the CLX along with bodyweight exercises before using free weights or Kettlebells. Patients are instructed to perform bodyweight workouts and then they try doing it with the new CLX Thera-bands. There is a difference between the CLX movement and bodyweight only maneuvers and I notice patients are surprised at the difference between the two sensations. The obvious things patients notice when training with CLX is a difference in the sensation of more muscle recruitment, breathing becomes deeper, and heart beats go up. The CLX creates more intensity and it seems obvious that the energy expenditure of the CLX workout is greater than the bodyweight workout alone.

One of the biggest advantages of using CLX is the way I can cue patients to apply compressive forces (increases muscular response and promotes stability) as well as traction (increases muscular response and promotes movement) forces to act on the body while having it wrapped around a foot or hand. Wrapping a CLX band around the feet and hands while performing a squat or lunge is a fun challenge and causes the body to increase more muscle activation.

All rehab and exercise tools are not the same. If space is an issue in your office, all you need to get started with the CLX is about a 6’x 6’ space. Patients can benefit from CLX training without ever graduating to free weights or Kettlebell drills. One-arm CLX training is great unto itself. Further, many classic band exercises, such as pushes and pulls are great for flexibility, strength and cardio fitness. Static holding of poses with CLX resistance is a great way to increase strength through the upper body and trunk.

The new CLX Theraband is different and it provides patients with the variety they need to stay engaged in therapy.  After a few sessions you will see very different results and realize the unique attributes the CLX can bring to your in-office rehab training. CLX bands are absolutely the first place Doctors and patients can apply themselves to learning proper band technique. For in office training and at home follow up therapy the CLX is definitely the way to go!  Bottom line? You can certainly get fit and strong with one single 3-5 foot long CLX Theraband.

 

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Thera-band Launches CLX

In January 2015 Thera-Band will launch the CLX.

Dr. Jeffrey Tucker requested that Thera-band make a continuous loop band like the Stretch Strap and in 2014 they gave Dr. Tucker a prototype. He has been beta testing the CLX for a year before the ‘launch’ in his private practice in Los Angeles, CA. He put together routines based on traditional band and bodyweight training.

Dr. Tucker says “I combined my knowledge of anatomy and movement  into progressive CLX training” for my patients”. Dr. Tucker has 30 years of experience teaching patients flexibility and strength training. CLX represents an evolved fusion of the Thera-band Stretch Strap and Dr. Tucker’s fascial knowledge and bodyweight strength methods.

Many techniques are combined using the CLX – fascial stretch, PNF, muscle release techniques, static stretch techniques along with proper form and progressions.

“Those doctors, patients and athletes familiar with CLX will be ahead of the pack.  Come in and visit me to learn bleeding-edge exercises, new approaches, next-gen thinking in band training and therapy.”

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Foot Pain

I think we all agree that any dysfunction of the foot and ankle complex can cause problems into the knees, lumbo-pelvic-hip complex, spine and upper extremities. Because of this, people must wear proper footwear to protect the foot and prevent injuries…to read more

http://www.dcpracticeinsights.com/mpacms/dc/pi/article.php?id=57026&aoid=dcpinu_20140619_magneceutical

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Garlic helps slow and even reverse heart disease

Research done at Harbor-UCLA Medical Center, involved 72 patients with blockages of at least one major cardiac artery. Half of them were told to take an aged garlic supplement twice a day, the other half a placebo.

After a year, CAT scans showed that those given the garlic had reductions of plaque in their arteries. The ones who took the placebo only got worse.

“Our study demonstrated the benefit of this supplement on both plaque changes over time and preventing new plaque formation,” said the lead researcher, cardiologist Matthew Budoff, M.D.

One effect of garlic is to lower blood levels of homocysteine, a marker for heart disease.

The study recommends taking 1,200 mg of garlic a day, split between morning and evening doses. Or, you can eat garlic in natural form, but it’s harder to measure the amount of nutrients that will give you.

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10 Fitness Tips

1) Don’t work your abdominal muscles every day.  Train them only 2 or 3 days a week.

2)  Put your tongue on the roof of your mouth when you do crunches. It will help align your head properly, which helps reduce neck strain.

3)  If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. 

4)  Keep your weight workouts under 50-60 minutes. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect. 

5)  Use dumbbells, kettlebells, barbells, and machines—in that order. The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups. Progress to machines, which require less help from your smaller muscles, as you grow tired.

6)  Avoid tight calfs. Flexible ankles are important for everything above them. To increase your ankle flexibility, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute. 

7)  When doing lat pulldowns, don’t wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you’ll work your back harder. Works for pullups, too. 

8)   If you don’t like an exercise, maybe you should start doing it. Get someone to help you find an alternative exercise but work that body part.

9) If you hurt your right arm, don’t stop exercising your left arm. There is a cross-over effect where people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm. That’s the cross over effect and it works on every area of the body.

10)   Re-test yourself often. Every 4 weeks, measure a variable—waist size, arm size, body fat, bench press strength—something that equates to your end goal. It’ll show you the tangible results of your trainingand that translates into motivation. 

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Laser for pain

When I looked to purchase a new Laser for my practice, I really did my research. I picked a Laser that I could use while performing deep tissue massage. The Laser plus massage provides pain relief faster than Laser alone.

Here is what I am seeing after using the laser in my day-to-day practice…

Patients like the soothing warm feeling of the Laser with deep tissue massage better than hands-on only.

Laser is best known for healing and anti-inflammatory effects. I am not disappointed by the results.

For an acute injury, the sooner you get in for the Laser treatment the quicker the healing process.

Patients like when I apply the Rock Tape after the Laser.

For long term chronic pain problems, combining the Deep Muscle Stimulator, Radial Pulse Therapy, exercise, and nutrition are getting the best results.

The Laser is useful for treating large painful areas like the low back, and in a short time obtains pain relief.

The laser is solving difficult knee, shoulder, ankle and foot pain.

Typical Laser sessions can last from 5 – 15 minutes.

The current price of a laser session in my office is approximately $40. Other Doctors are charging $60-90 for Laser treatments and they are using less quality devices.

Laser treatments are safe, they last, they are effective for analgesia of painful conditions, they penetrate deeply.

Call the office at 310-444-9393 to try the Laser with massage.

 

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Selenium helps reduce type 2 diabetes

Increased levels of selenium in the body may be associated with a 25% reduction in the risk of type 2 diabetes.

Data from 3,630 women and 3,535 men indicated that increasing levels of selenium in toenails were associated with lower risks of diabetes, with the relationship appearing to be linear, according to findings published in Diabetes Care.

Selenium is an antioxidant has multifarious roles including building heart muscles and healthy sperm. Moderate deficiency in selenium may have long-term detrimental effects (FASEB Journal 25:1793-1814, 2011).

Over the course of the study the researchers documented 780 new cases of type 2 diabetes. The highest average levels of selenium (Se) in toenails were associated with a 24% reduction in the risk of the disease.

“At dietary levels of intake, individuals with higher toenail Se levels are at a lower risk for [type 2 diabetes],” they concluded.

Diabetes Care 35(7):1544-1551, 2012

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Leucine Supplements Boost Muscle Synthesis by 33% During Exercise

Consumption of leucine-enriched essential amino acid supplements during endurance exercise may enhance the synthesis of muscle protein by 33%, says a new study from the U.S. Army.

In addition to the implications for sports nutrition, results of the randomized crossover study, published in The American Journal of Clinical Nutrition, may have implications for populations susceptible to muscle loss due to conditions such as sarcopenia.

“… increasing leucine provision during endurance-type exercise by dietary supplementation enhances muscle protein anabolism in recovery,” wrote researchers from the U.S. Army Research Institute of Environmental Medicine, Tufts University, and Louisiana State University System.

The effects of resistance exercise on the metabolism of protein in muscles and the effects of endurance exercise on protein metabolism is not well established. “Increasing the concentration of leucine within an optimal dose of EAA [essential amino acid] does not have an added stimulatory effect on resting and post-resistance exercise muscle protein synthesis,” explained the researchers, led by the U.S. Army’s Stefan Pasiakos.

“In contrast with resistance exercise, sustained endurance exercise is mainly catabolic, yielding simultaneous reductions in muscle protein synthesis and plasma leucine concentrations during exercise, which may be attributed to the metabolic demand for branched chain amino acids in exercising skeletal muscle.”

Eight volunteers consumed 10 grams of protein drinks with either 1.87 or 3.5 grams of leucine during a cycling test.

Results showed that the leucine-enriched beverage was associated with a 33% increase in muscle protein synthesis, compared with the control beverage. “[In addition] whole-body protein breakdown and synthesis were lower and oxidation was greater after consumption of [leucine-enriched essential amino acid supplement] than after consumption of [essential amino acid supplement],” added the researchers.

“These data indicate that increasing leucine availability during steady state exercise promotes skeletal muscle protein anabolism and spares endogenous protein,” wrote Pasiakos and his co-workers.

“Our findings indicate that increasing the leucine content of protein supplements provided for those populations susceptible to muscle loss, including proteolytic conditions—such as cachexia, sarcopenia and calorie deprivation—may warrant further exploration,” they added.

American Journal of Clinical Nutrition 94(3):809-181, 2011

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Lupus

Lupus is a chronic disease that involves the immune system. It attacks healthy tissues and organs that can increase the risk of heart disease and cancer. Symptoms include extreme fatigue, skin rashes, and painful joints – simple movements can become painful from swollen joints.  

Current treatment is on how best to manage Lupus cases. Drug therapy includes Benlysta and according to the FDA, Benlysta research “suggested, but did not definitively establish” that the drug might reduce severe flare-ups of lupus symptoms. Benlysta has a high rate of serious infections and death in patients taking Benlysta compared to those taking a placebo. NOT MY FIRST CHOICE! Other drug choices include malaria medications and steroids. These have serious side effects too! 

A few years ago, Northern Ireland researchers at the University of Ulster conducted a study that tested fish oil, rich in omega-3 fatty acids, on more than 50 lupus patients.  After 24 weeks, researchers found a significant decline in disease measurements for those taking fish oil compared to placebo. Fish oil helped relieve fatigue, inflammation, skin rashes, and neurological problems. And all of that added up to improved quality of life — especially for those who were able to reduce their steroid use.

Adverse side effects: zero. 

I continue to recommend Metagenics EPA-DHA 720 as the omega 3 first choice.

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