Reducing Back Injury Potential        
PLEASE!! Don't let back pain ruin your quality of life.
      If you have experienced back pain in the past, chances are you had to alter your lifestyle to accommodate this dysfunction. Not to mention the lack of a good nights sleep due to the inability to find a pain-free position. 
     I have treated many back injuries over the years and highly recommend doing what you can to reduce the likelihood of this very debilitating injury from occurring in the first place. 
The following corrective exercise program may help. For best results please perform all exercises in the same sequence provided.
     Reducing Back Injury Potential Protocol     
Corrective Exercise Program for Reduced Back Injury Potential (Videos Below)
                    Step One: Foam Rolling                    
Step 1: Inhibitory techniques (self-myofascial release) should be used to decrease tension and effects of latent trigger points of the overactive muscles surrounding the shoulder back.                                   
Video: Foam Rolling Exercises.

                     Step Two: Static Stretches                   
Step 2: Static stretching should be performed for a minimum of 30 seconds on identified overactive muscles to help facilitate optimal joint mobility and muscle extensibility. 
Video: Static Stretches.
                      Step Three: Activate                           
Step 3: Isolated strengthening exercises should be used to facilitate the underactive muscles of the core. Auditory and tactile feedback while performing these exercises can also help develop neuromuscular activation with proper kinetic chain positioning and control.
Video: Activation Exercises.
                          Step Four: Integrate                         
Step 4: Integrate. Lastly, exercises are progressed by incorporating activities that integrate the entire kinetic chain (multijoint, compound movements). During these exercises maintain the "draw-in maneuver" by pulling your bellybutton in towards your spine then forcefully exhaling while pulling the bellybutton in even tighter (imagine trying to button and zip up a really tight pair of jeans right after Thanksgiving diner!!).  
Video: Integration Exercises. 
     Although this program was designed to reduce back injury potential it is important to note I cannot guarantee a back injury will never occur by following this protocol. Also, should any of the exercises above cause pain please discontinue the one(s) that do and contact me. It may be a technique flaw we could easily correct or modify or it may be something requiring a visit to your doctor. The old saying, "No pain, no gain" does not apply here. 
If you are currently suffering from back pain and are seeking out physical therapy or chiropractic care please check out the following links below: 
Dymes Chiropractic
ProActive Physical Therapy and Wellness
I hope you have found this newsletter helpful and informative. If there are any other health, fitness, and performance related topics you would like to see me address please let me know!!
As always, please do not hesitate to call, text, or email me if you feel I may be of any assistance!!!    Trav 
(315)717-5712 (Call or Text Me)
PS- If you are like me and enjoy increasing your knowledge-base about health, fitness, and performance you may want to check out my book, "The Essentials of Health Fitness and Performance".
PSS- Click here for a downloadable pdf pamphlet with more information on memberships and services we provide.
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Power-Up! Health Fitness Performance  •  149 Evergreen Road  •  Cobleskill, NY 12043

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