All Posts tagged exercises

Creating Body Awareness to Slow Down the Aging Process (Part 1)

Assessments are undeniably important to reduce compensatory movement patterns that can increase the risk of injury when engaging in remedial exercise or athletic activities. I have many different techniques for assessing my patients.

Assessing Posture

I begin at the feet and look for any eversion of the foot in relation to the tibia. I also look for ankle pronation or supination, as well as excessive ankle dorsiflexion or plantarflexion.

At the knees, I look for valgus or varus stress, tibial torsion in relationship to the femur, internal or external femur rotation, and any excessive knee flexion or hyperextension. At the hips, I look for any abnormal elevation, anterior or posterior pelvic tilt, pelvic rotation or lateral flexion. When assessing the upper body, I look for any thoracic offset, rotation or flexion. I also check the shoulders for rounding or unusual elevation discrepancy. When assessing the head position, I check to see if the ear is in line with the shoulder, noting if there is a forward head posture.1-2 In addition, I will check to see if the load-bearing joints appear forward of the lateral malleolus or if the person appears to have a side lean.

Read More… http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=56277

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In the office…

I am a chiropractor educated in ‘evidence-based’ acute care, chronic pain management, sports injuries and injury prevention. Cutting edge, patient friendly solutions and tools for restoration of musculoskeletal injuries, health and fitness, sports medicine, and long-term athletic participation, and life-long exercise are embraced. I utilize standard medical and chiropractic evaluations, functional movement assessments, skilled hands-on, modalities, body weight and sports performance training tools to improve musculoskeletal injuries and imbalances, and movement efficiency to decrease the risk of injury.

I use Deep Muscle Stimulation (DMS), warm laser, Graston like tools, fascial therapy, and other modalities. I am known for ‘figuring out’ the difficult cases, teaching patients self-care and supervised corrective exercise programs.

Most insurance companies cover my sessions.

For more information please call 310-473-2911.

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Gluteus medius exercises

The gluteus medius muscle is an important frontal plane stabilizer of the pelvis. Although its primary function is pelvic stabilization in single leg stance (closed-chain), many therapists and trainers continue to strengthen the gluteus medius in an open chain using hip abduction. The addition of an unstable surface such as a Thera-Band® Stability Trainer is thought to increase muscle activation due to the increased challenge of stabilizing the pelvis in the frontal plane while balancing on a labile surface.

Researchers found that single leg stance exercises produced significantly greater glute med EMG activity compared to bilateral stance. In addition, single leg squats produced significantly more EMG activity than single leg stance. While not statistically significant, performing single-leg exercises on a foam pad did produce more EMG activity of the gluteus medius than a stable surface.

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How long you will need to exercise to burn off Thanksgiving Day calories:

Let’s assume the average Turkey Day dinner is about 3,000 calories. Here’s how long you will need to exercise to burn off those calories:

Aerobics (high impact) 6 hours, 20 minutes
Biking (moderate, 12-14 mph) 5 hours, 30 minutes
Cleaning 15 hours
Football 5 hours, 30 minutes
Running (10 min. miles) 4 hours, 30 minutes
Swimming (75 yards/minute) 4 hours
Tae kwon do 4 hours, 25 minutes
Tennis 6 hours, 20 minutes
Walking (very brisk) 9 hours
Weight lifting (vigorous) 7 hours, 20 minutes
Yardwork, raking 12 hours

* Calculated for a person weighing 150 pounds. Based on WebMD’s Fit-o-Meter Exercise Calorie Calculator.

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Dr. Tucker’s 20 Minute Fat Loss Exercise Program Questions

Should women do the same 20 Minute Fat Loss Program as men? I  advise ladies to push just as hard as the men when doing the program. I don’t expect women to lift as heavy a weight as the men can. Don’t change or modify the routines for the first 10 weeks. 

Don’t forget to keep your carbs low – I want you to gain lean muscle mass and  lose fat.  

If you still have time and energy after the circuits,  perform interval cardio -like running sprints, skipping, or stairs for another 10-20 minutes.  

Think  LEAN MUSCLE mass!

If I’m over 60, should I perform the 20 Minute Fat Loss circuits?
I have clients of all ages doing the program – 20’s 30’s 40’s 50’s 60’s 
  
Too many patients are just going easy on themselves…they aren’t pushing themselves hard enough. They are doing the same gym program that they learned years ago.  You have to change your workout program every 8 – 12 weeks. The  body accomodates to workout programs…I want rapid results so you have to change what you were doing.

If you’re a complete beginner to circuit training you might need 10 – 12 weeks on one program, but if you are intermediate or advanced you might need to change out your program every 8 weeks.

Here is the link to the exercise program http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277

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My FREE At-Home 10-Week Conditioning and Fat-Loss Program

This 20-Minute Workout will build muscle up fast and loss fat:

  • Learn how to blast fat, build muscle, and sculpt your entire body in just 20 minutes a day!
  • These exercises are for head-to-toe conditioning.
  • The workouts combine cardio and lifting routines. 

I don’t waste time going to the gym. I do all of my workouts at home. Most of the routines are just three or four exercises that give you the results you want in the least amount of time.

Please do me one favor. I just want you to refer friends & family to my website. Pass the 20 Minute Workout along, but ask them to sign up for my free newsletter. I am more serious than ever about getting my health message out there! Please help me by asking friends & family to read my newsletter. 

Here is the link http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277

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I want to get more cut & lean

How do you build bigger muscles? Do you think it’s lots of sets and reps? 

Most people are not lifting heavy enough weights: Lifting heavier weights will get you results. When you were a beginner at weight lifting, you could gain size and strength as long as the weight you used on any given exercise was at least 60 percent of the amount you could lift for a single max-effort repetition. Most people start out lifting with a weight they can lift 15 to 20 times in a single set.  

As you gain experience and get comfortable with the technique, you need at least 80 percent of your 1-rep max to grow bigger and stronger. Now, we’re talking about a weight you could probably lift about 8 times, but that 8th rep should be hard to complete.

Understand this concept: If you typically perform multiple sets of 8 to 10 repetitions for each exercise the weight may be too light. If you are using the right poundadge  (80 percent of your max for 3 or 4 sets), each set would consist of 5 or 6 repetitions only. 

If you are a serious lifter and have been lifting consistently for much of your adult life, you might need 85 to 90 percent of your 1-rep max to see further progress. In a normal workout with multiple sets of each exercise, this might mean only 2, 3, or 4 repetitions per set. There is a problem with this: Nobody can lift near-max weights on every exercise of every workout. You could get hurt and it is exhausting.

I also BioPureProtein & UltraMeal shakes to help reduce fat and increase lean muscle mass www.DrJeffreyTucker.meta’ehealth.com . This combination of nutrition with my 10 week 20 minute fat loss workouts is a great approach http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277.

  

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Lateral Knee Pain – Iliotibial Band Syndrome

Do you regularly walk and all of a sudden you started to run instead? Have you been a short dstance runner and then you decided to train for a marathon? As you increases in distance and load on your body, you start to develop soreness on the outside of the knee. As always, we hope and pray that this will go away, so you just kept running. Eventually the knee pain gets worse and the pain persists even while not running. Going up or down stairs could cause increased pain. That’s when I usually see people.

What’s the diagnosis? Iliotibial band friction syndrome (ITBFS), the most common cause of chronic outside of the knee pain in runners.

Excessive rubbing of the tight connective tissue band over the outer edge of the femur (main leg bone) – is under scientific challenge. In 2007, researchers put forward an alternative “compression” theory of the cause of pain, based on a new understanding of how the ITB works.

Treatment starts with checking you out for any training error and faulty biomechanics. Excessive tightnesses and weaknesses in the key muscles around the hip and knee need to be addressed. You can bet I will teach you how to use the foam roll, strectch, and strengthen key areas. ITB tightness can continue to be a problem for the runner if they still have muscle imbalances around the hip and pelvis.

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