Dispelling common exercise myths

It's funny how some things just get repeated so often that no one questions it. Such is the case with many exercise "traditions" as I call them, for they are not scientifically tested. It's just always been that way, so it must be true.
The one that I have heard most often lately involves the squat. Almost every person that has had a personal trainer or fitness instructor show them squats has heard the following : "Don't let you knees go over your feet".
I wish I knew how this one started because I believe that the only research study to indicate high knee stress in this position, also indicates high low back stress in the other position. Somehow someone decided to only follow half of what this study concluded.
Basically what happens that is if you restrict your knee movement to the point where they don't go past the feet, then the torque in the hips increases. This means that the butt sticks out more, and they resulting position is more of a bow than a squat. Here is the direct quote from the study published in the Journal of Strength and Conditioning Research :
http://journals.lww.com/nsca-jscr/abstract/2003/11000/effect_of_knee_position_on_hip_and_knee_torques.1.aspx

"Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes."

As a former personal trainer, I am familiar with good form during a squat. I am also familiar with numerous patients with low back pain from this misinformation. What's the take-home message here? Consider your source. Even "professionals" are often misinformed.

Common Exercise Mistake #3: Never Using Full Range of Motion

If you have ever been to a gym, you have probably seen someone doing these exercises:

There is nothing inherently wrong about either of these exercises, but all too often theses exercises are done exclusively. In the first exercise the person does not raise his arms above level. The shoulder joints has one of the largest ranges of motion, yet all too often half of these motions are ignored.

In the common sit-up, the same problem exists in that there is no lumbar extension. The person stops at neutral. People are often afraid of goingg into extension, in fear of low back pain. Yet, if we never us this range of motion during exercise, it is guaranteed that you will become dysfunctional doing any movements in this range. Also, this results in an excessive amount of lumbar flexion, which is unfortunate, as this position is akin to someone slouching.

If you are doing these exercises, and have chronic shoulder pain or low back pain, please contact my office for a consultation at (616) 301-3000.

Most Common Exercise Mistake #2:

Too much abs, not enough low back.


How many ab exercises can you name?
How many low back exercises can you name?
Have you ever seen a program called "the secret to tree-trunk-like low back muscles?"
We tend to focus on what we can see (abs, pecs, biceps).
We also tend to avoid exercising areas where we have had pain in the past, yet this is exactly where we need to to focus most.

New Years Resolution Exercise Mistakes

As a former personal trainer, it became apparent to me how unprepared I was in handling client's injuries. Resurfacing back pain, rotator cuff danage or knee ligament tears would constantly create unwanted setbacks. My training and experience as a Chiropractor has now allowed me some insights into common training mistakes. As you are now hopefully making strides to incorporate more physical activity into your life as part of a new year's resolution, please use common sense and heed some advice from someone who has helped many people through these common exercise pitfalls.

Common mistake #1: poor posture during exercise. If you cannot maintain good posture while exercising, there is no chance you will be able to maintain it during everyday activities. Excessive forward head posture is by far the most common.

Core Curriculum : Abs Vs. Core

Transverse Plane Exercises:

The last plane of motion to consider is the transverse plane. These exercises move you in rotational directions. Yes, pectoral fly movements count as transverse plane, but I would not consider them "core". The best way to think of these exercises is rotating the upper body on the lower body, or vice versa.
To put these into perspective as a functional exercise, think of starting your lawnmower, or swinging a baseball bat. The motion can be with one or both hands. Functionally we use these muscle as both stabilizers and prime movers. Here is an example of a stabilizing exercise: it's called the Pallof Press or anti-rotation
As you can see there is no rotation going on, yet the increase in distance of the handle from the chest to arms straight creates a longer lever arm in the correct axis. This makes you fight against rotating the torso, aka "anti-rotation".

Other good examples include actual rotation while standing or laying, with cables,weights or

bodyweight.
Lastly, when figuring out your core routine, please consider this general rule: more integration, less isolation. You will notice that all of these exercises for the core are moving the upper body on the lower, or vice versa. If you use this principle for all exercises, all of them will become more functional, and "core". Just remember to watch your posture when doing any of these. If you can't have good posture when you are exercising, there is little chance you will have it the rest of the day.

Core Curriculum Continued: Abs vs. Core

How about that for a dramatic pause? My last post was February!
When we last left our discussion of the abs v. core debate we were discussing planks. That was for the sagittal plane. Next up: frontal plane. This includes muscles involved in side bending of the torso, aka lumbar lateral flexion.
For the frontal plane we would work primarily the quadratus lumborum and the erector spinae. The latissmus dorsi and oblique abdominal muscles play a part, but more for stabilization. The hip muscles also play a supporting role, primarily the gluteus medius, gluteus minimus and tensor fascia lata. But enough with the fancy latin, and on to the exercises.
When looking at the muscles functionally, they also primarily stabilize the torso and pelvis. Think of these as working together as a "lateral chain". But aside from getting in and out of bed, there are not many movements that we do throughout the day that uses these muscles as the primary mover. Therefore exercising them as stabilizers would be more advantageous. So where does that take us? You guessed it - side planks!

You can do any of these above as a holding exercises- hold for 30 to 60 sec. Or perhaps you can only do a few seconds. In which case hold for say 5 seconds, then lower your hips and rest, then repeat. Lifting the top leg is a great way to work the "lateral chain" of muscles and incorporate the hip abductors.

Next post: torso rotation aka the transverse plane.

Abs vs. Core: movement in all planes

Perhaps a better way to think about working all of your "core" muscles is to consider all the different directions one's torso can move. It can bend forward and backward, twist right and left and side bend right and left. These are the different planes of movement i.e., sagittal, frontal, and transverse. Any other movements are mere combinations of these.

Crunches, leg lifts and sit ups are movements in the sagittal plane and mainly work the rectus abdominus. Crunches and sit ups should be performed cautiously, as they will often exacerbate existing neck problems. Putting your finger tips at your ears is one way you can avoid common problems usually caused by yanking the head forward. Avoid leg lifts while lying on the floor if you are a beginner, or if you have chronic back pain, as it takes a lot of core strength to maintain a flat spine throughout the movement.

If we look at training these muscles functionally (meaning how we use these muscles on an everyday basis), it becomes apparent that training the rectus abdominus to activate and stabilize while still in a lengthened position is more advantageous. How do we do this? Yep, you guessed it- the dreaded plank. If you are familiar with this one, it means holding the position face down on forearms and toes.

In part 3 we will cover rotational and side bending core exercises. Stay tuned.