Strength Training Anatomy Book By Frederic Delavier Discover for yourself the magic of Strength Training Anatomy, one of the best-selling strength training

Are you looking to pump up your biceps and triceps and show off some serious arm strength? Look no further. We will provide information about the best exercises

...

Discover a simple framework for understanding your hip muscles and enhance your yoga practice with this guide to hip anatomy.

As far as moving through space goes, strong glutes are the bedrock of overall athleticism & the lunge is the queen of all glute exercises

Let’s get to the core of hanging leg raises 🦵 Our latest animation breaks down this challenging core exercise, showcasing the rectus abdominis and iliopsoas muscles in action. 🏋️‍♂️🔥 This exercise...

Yoga Anatomy Core: This guide to your core muscles will help you to understand the core so you can strengthen and tone the area with yoga.

Concise knowledge for medical students and healthcare professionals

As 2011 comes to a close I have been looking back on some of my strength training sessions as well as the interval training I have been doing on the cardio side. We have a tendency to judge if exercise is working by what the bathroom scale is reading. But that should not be the case. With each bout of exercise, we are improving many aspects of our physiology that will not be visible to the naked eye. For example: Strength Training: Building muscle mass can increase metabolism by 15% - so if your looking to rev up that slow metabolism and become or stay functional as you age - you need to be strength training at least a few times each week. Prevents Sarcopenia - which is the loss of muscle mass as you age - you can lose up to 10% or more of your muscle per decade after age 50. Plays a role in disease prevention - like type 2 dabetes for example. Improves the way your body moves resulting in better balance and less falls as you age (you can reduce your risk for falling by 40%). Spares the loss of muscle during weight loss (Donnelly et al., 2003) Will offset bone loss as you age - women can expect to lose 1% of their bone mass after age 35 (and this increases following menopause) - see Stong Women, Stong Bones Cardiovascular Exercise: Aerobic exercise will improve your mood by decreasing stress and anxiety levels - read Exercise for Mood and Anxiety by Michael Otto, Phd and Jasper Smits, PhD Cardio exercise like jogging, hiking, jump roping etc will "load" your bones in your lower extremity and make them stronger. Makes your heart stronger, lowers your resting heart rate and enables your body to deliver oxygen more efficiently to your working muscles. The American College of Sports Medicine states that higher levels of cardiovascular fitness are associated with approximately a 50% reduction in disease risk. Reference: Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 2003; 1(1): 21-29.

A good working knowledge of core anatomy is essential for designing safe and effective exercise programs for your clients. Study the core muscles and understand what they do and how they work together.

Physical therapy was originally taught to evaluate muscles. But we now know that muscles are embedded in fascia, a 3-4 dimensional web of collagen, light filled

When it comes to building strength, there are 2 huge, controllable factors that determine strength. They are, in order of importance, neuromuscular coordination and muscle size. Neuromuscular coordination is the ability of your brain, nerves, and muscles to work together efficiently to produce a movement pattern. In everyday language we might refer to this as one’s technique or skill. The…

If you want a strong and sexy core, you better be doing more than just crunches and sit ups. Here is the most complete core training list you'll ever see.

This product includes: 1. Editable Vector .AI file Compatibility: Adobe Illustrator CCIncludes Editable Text Font SuezOne (Under Free Open Font License) 2. Editable Vector .EPS-10 file Compatibility: Most Vector Editing Software 3. High-resolution JPG image 5000 x 3750 px License terms in short: Use for everything except reselling item itself. Read a full license here

In this article, we are sharing more about the role, assessing and treating dysfunction of the gluteus medius, and so much more.

Read Arnold g nelson, jouko kokkonen, jason m mcalexander stretching anatomy human kinetics (2006) (1) by Diana Poczatek on Issuu and browse thousa...

How can any problem be solved by openly sharing things? What are the most important/useful free & open source techniques & technologies that can help everyone as the internet links everyone…

If you want a lower body workout that’ll give you a killer set of wheels, a booty that pops, and a set of calves that are to die for, then you want to read this article.

Looking to take your training to the next level? Learn how synergistic training can improve the effectiveness of your training program and more.

I often have parents of young baseball players in Las Vegas ask me about training their child in a “baseball specific” program and working on the shoulder or rotator cuff. A “baseball specific” program…mmm….really. Ok you want your son to: 1. Run fast? (That’s important in every sport!!) 2. Have superior hand eye coordination for catching? (Again all sports) 3. Have a strong core and rotational strength for hitting? (EVERY sport) 4. Be able to decelerate and change direction on a dime! (mmmm…..do I really have to say it?) 5. Ok….last but not least, “strengthen the shoulder/rotator cuff” (A strong AND stable shoulder is important for everyone, not just athletes!!!) Ok so you think that’s a “baseball specific workout” if he just works on the rotator cuff? So some may ask, why should the baseball player be working on the rotator cuff? Is it because baseball is an overhead sport, like a swimmer, tennis player or a QB in football, and more demand is placed on the rotator cuff (and the entire shoulder joint for that matter)? Well the answer is yes!! But would that make it a tennis or swimming program also? Why not just make it a “build a healthy superior athlete” program? What a player or parent must relies is that there is more to a strength and conditioning program for baseball players that just a healthy shoulder or rotator cuff! OK…now on to the boring science stuff! The two main bones of the shoulder are the Humerus and the Scapula. Let’s talk about the scapula and consider why the scapula is important? Normal shoulder motion involves a coordinated rhythm between movement of the shoulder blade on the chest wall and movement of the ball in the shoulder socket. This is called the “scapulohumeral rhythm.” Because the shoulder socket is part of the scapula, many conditions involving the shoulder joint cause secondary problems related to scapular motion and position. These secondary problems can, in turn, worsen the primary condition. Next let’s take a look at the scapulothoracic joint, it is one of the least congruent joints in the body. No actual bony articulation exists between the scapula and the thorax, which allows tremendous mobility in many directions, including protraction, retraction, elevation, depression, and rotation. The lack of bony attachment predisposes this joint to pathologic movement, and, consequently, makes the glenohumeral joint highly dependent on the surrounding musculature for stability and normal motion. The scapula is attached to the thorax by ligamentous attachments at the acromioclavicular joint and through a suction mechanism provided by the muscular attachments of the serratus anterior and subscapularis. This suction mechanism holds the scapula in close proximity to the thorax and allows it to glide during movements of the joint. While many muscles serve to stabilize the scapula, the main stabilizers are the levator scapulae, rhomboids major and minor, serratus anterior, and trapezii. The glenohumeral “protectors” include the muscles of the rotator cuff: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscle groups function through synergistic cocontraction to anchor the scapula and guide movement. The scapula moves through a gliding mechanism in which the concave anterior surface of the scapula moves on the convex posterolateral surface of the thoracic cage. These muscles work together to coordinate the balance of movement between the shoulder joints, thereby maintaining scapulohumeral rhythm. When the muscles are weak or fatigued, scapulohumeral rhythm is compromised, and shoulder dysfunction results. This dysfunction can cause microtrauma in the shoulder muscles, capsule, and ligamentous tissue and lead to impingement. During all movements of the glenohumeral joint (especially movements involving more than 90° of flexion or abduction), it is of paramount importance that the scapular-stabilizing musculature be strong enough to properly position the scapula. So is it really just about the rotator cuff when training a baseball player? Think about it, this is just a little piece of the puzzle. What about the rest of the body? Brian Van Hook MS CSCS Van Hook Sports Performance Training Las Vegas, Nevada

Men are in many ways biologically and psychologically wired to fight. Here's an illustrated guide to just how.

Runners Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion. Overuse/overload of the quadriceps - especially running, going up and down stairs - can cause this condition to flare up, as can poor exercise techniques, e.g. a poorly fitting bicycle, improper footwear etc. Causes of Knee Maltracking Muscle imbalances / weakness or inflexibility in the muscles that support the knee, and mechanical errors can cause poor knee tracking. There may be multiple factors involved. Muscle imbalances in the lower body, especially the quads are common. Tightness of the muscles and tendons can also pull the kneecap toward one side. In females, the increased inward slant of the thigh towards the knee is believed to the reason they are at higher risk of developing Runners Knee / Patellofemoral Pain Syndrome Mechanical errors include misaligned joints in the foot or ankle; a kneecap that is located too high in the joint; flat feet / over pronation. Pronation is the normal inward roll of the foot as the arch collapses after heel contacts ground during walking or running. Over pronation causes excessive internal rotation of the lower leg and knee. MUSCLE WEAKNESS / IMBALANCES / TIGHTNESS CAUSING POOR KNEE TRACKING INCLUDE: Weak Quadriceps: Quadriceps (front thigh muscles) strengthening exercises are considered to the most important exercise, in most cases, for correcting poor knee tracking. The quadriceps controls the movement of the kneecap. (They are attached to the kneecap and then to the top of the shine bone by tendons). Imbalanced Quadriceps: Sometimes the quads (there are four divisions) are imbalanced. The inner quad pulls the kneecap inwards and the outer quad pulls the kneecap outwards. If the inner quad is weak, the stronger outer quad tends to pull the kneecap off center. In this case, exercises to strengthen the muscles of the inner quadriceps are particularly helpful Weak Hamstrings: Another imbalance can occur when the muscles in the front of the thigh are significantly stronger than the muscles in the back of the thigh (the hamstrings). If your hamstrings are weak, your quads have to work harder. Tight hamstrings cause increased pressure between the patella and femur. Tight Iliotibial Band: The iliotibial band (a fibrous band of tissue on outer thigh that extends from the hip to below the knee) also affects knee stability. If too tight, this muscle/tendon of the outer thigh can pull the knee to one side. A tight iliotibial band can also cause Iliotibial Band Syndrome. Weak Hip Abductors: The hip abductors (muscles on the outer thigh involved in moving leg to side) also help support the knee. Strengthening these muscles may also improve runners knee. Runners Knee Symptoms Pain, typically diffuse pain, in front, around or beneath the kneecap. More pain and/or feeling of joint instability after climbing stairs, jumping rope, running, or after a period of sitting. There is extra pressure between the kneecap and thighbone when the knee is bent at a right angle as when sitting. The kneecap is pressed towards the femur. If there is already irritation of the cartilage on the underside of the kneecap, discomfort or pain results. Even sleeping in a curled up position can cause pain when the condition has flared up. Contracting the quadriceps, as when going up or down stairs, also causes increased compression of the knee joint. Sometimes after activities that have activated the quadriceps, it feels the knee is being pulled to one side. Sometimes a clicking, cracking or crunching sound is heard when the knee is bent or straightened. This is the kneecap slipping back into the groove. An X-ray or MRI of the knee can show if there is damage to the cartilage or if the patella is displaced or tilted. A tilted patella may be correctable with exercise if the tilt is caused by a muscle imbalance. Runners Knee Treatment Rest : (not total rest) Temporarily avoid activities that cause extra stress on the knees such as squatting/kneeling or high impact activities like running until the pain subsides. Swimming or low-impact activities such as working out on an elliptical trainer are fine. Avoid squatting/kneeling as a bent knee causes extra pressure between the patella and femur. Avoid leg presses where you support your weight with a bent knee. Straight leg lifts are safer. As you get stronger, partial squats are ok Icing: Applying Ice to the knee, especially after exercise may reduce pain and swelling. Don't ice for over 20 minutes at a time to prevent frostbite. Elevating the knee above the level of the heart while icing helps in reducing the inflammation. NSAIDs : non-steroidal anti-inflammatory drugs such as Aspirin or Advil, as recommended by your doctor. See Medications. Exercise: Exercises, particularly exercises to strengthen and stretch the quadriceps (front thigh muscles) and hamstrings (muscles of the back of thigh). The exercises emphasized in the majority of cases are those that strengthen the quadriceps particularly the inner division of the quadriceps. This usually is very effective. Spending a few minutes, a couple of times a day on these muscles and gradually working up to 20 minutes per day are sometimes all that is needed. Be patient. It can take several weeks to notice an improvement. See Knee Exercises page. Knee Taping : Taping is used to realign the kneecap and hold the kneecap in place. Although knee taping has not been scientifically proven to help stabilize the knee joint, it has been shown to significantly reduce pain. The relief is usually immediate. There are different techniques that a physical therapist (physiotherapist) can show you. The tape can be irritating the skin. Knee Brace: a Patellar Stabilizing Brace helps keep the kneecap in the middle of the patellofemoral groove. This may be helpful when the muscles than support the knee are still weak. A knee brace can take some stress off the knee and help relieve pain. Wearing a brace does not replace the strengthening exercises that correct the root of the problem. Braces help some people more than others. (Wearing them during sports has not been shown to reduce knee injuries) They are expensive, and some people find them hot and bulky. Patellar stabilizing braces must be fitted properly to be effective. Not all knee braces are created equally. Ask a doctor or physical therapist whether or not knee braces are appropriate for your situation. Proper Foot Wear: e.g. Shoes with an arch support to control over pronation, shoes with adequate cushioning in sole to help absorb shock. Orthotics may be required for those with severe over pronation. See Knee Pain, Overpronation, and Footwear. High heels throw your body forward and increase the pressure underneath your kneecap. Limit the time spent wearing high heels. Surgery: Surgery for Runners Knee should be a last resort, after an exercise program to correct muscle imbalances has been given a fair trial. It may be necessary if there are significant structural abnormalities. Arthroscopy and Lateral Retinacular Release: If the knee-tracking problem is caused by excessive lateral pull (kneecap pulls toward outer side of knee), cutting the tight lateral ligaments to reduce the amount of pull can rectify the problem. Patellofemoral Pain Syndrome / Runners Knee may lead to Chondromalacia Patellae. Runners Knee is usually easy to treat. Doing the appropriate exercises, and avoiding exercises and activities known to cause undue stress to the knees are usually enough. Resource from: http://www.bigkneepain.com/ http://www.aafp.org/ http://healthlibrary.epnet.com/

Hello, everyone. I’ve noticed that my page on the Muscle Energy Technique is one of my pages that gets the most traffic from search engines. It seems like a topic people are real…