Proper lunge technique ensures that you are giving your legs a proper workout without injuring yourself and delaying your training. Joel Lane, a personal trainer at Kambeitz Chiropractic in Centennial Colorado demonstrates and explains proper technique and common mistakes gym-goers make.
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Centennial, CO 80112
In this how to video, personal trainer Troy Bacon, demonstrates and explains how to properly do a straight legged deadlift, also known as a Romanian deadlift. This is an exercise that is commonly done incorrectly, which can cause injuries to the lower back.
Recently we profiled three different massage tools found in our clinic and gym: the foam roller, the lacrosse ball, and the stick. In each we discussed what muscle groups they work best on, and a few techniques to prevent causing pain by using the tool incorrectly. If you haven’t taken a look at the articles, we encourage you to check them out now.
We asked our certified massage therapist, Thomas DuBois, a couple of frequently asked questions about massage tools in general, to add to the resources available.
Which tool allows you to stretch with the heaviest pressure?
Using these tools is not stretching. It is myofascial release to break up adhesions and scar tissue. The foam roller and lacrosse ball probably allow the deepest pressure because you can put the weight of your body on top of them.
Which tool allows you to stretch with the lightest pressure?
The stick will probably allow the lightest pressure and will get as deep as the roller or lacrosse ball because force is generated by your arms as opposed to putting your body weight onto the object.
What are good sources to learn proper stretching techniques?
Our trainers and the rest of us are great resources for someone looking to learn how to properly use the foam roller, lacrosse ball or stick. I am a great source for learning proper stretching techniques. I specialize in a technique called Active Isolated Stretching which is the most effective form of stretching that I know of. Depending on the area of the body, I will work with people for 30, 60 or 90 minutes to find out which muscles are the tightest and develop a “specific to them” home stretching routine.
Have you seen or tried out “The Stick” yet, when you have tender muscles from a workout? It is a great tool, that we keep stocked in our clinic as it is very popular for athletes of all levels. With the help of our Certified Massage Therapist, Thomas DuBois, we have the 4-1-1 on using a “The Stick” to work out your muscle soreness.
The Stick might resemble to some a bike handlebar with two handles, but along the center there are large beads that roll on the center of the bar. There are two sizes of the stick available. The larger one being a better size for reaching areas of the back.
Like the foam roller, the roller stick is best used to work on larger muscle groups such as hamstrings, quadriceps, calves, lower back muscles, forearms and the area where the shoulder meets the neck. The Stick makes a great substitute for the foam roller if you happen to be traveling, as it will fit easily within any luggage.
Much like the lacrosse ball and foam roller, ease into the deep tissues. Don’t force the pressure too soon. Allow your tissue to relax with lighter pressure before you really bear down. Once you do bear down, don’t be afraid to break the stick. It is very flexible and made to bend and conform to your contours. Find those tender spots and apply pressure for thirty seconds or until the tenderness decreases. Whichever comes first.
If you haven’t tried The Stick yet, be sure to ask one of our doctors, personal trainers, or massage therapists, how you can use it on a sore muscle group. We have spares around the clinic to demonstrate. If you like it, we keep them in stock at the front desk!
This is the third in a series detailing the differences and uses of popular massage tools that you can use from home. Read about the lacrosse ball, and foam roller.
What does a lacrosse ball, plus sore muscles add up to? Pain free muscles. Even if you, nor your kids have picked up lacrosse, a lacrosse ball is a helpful and inexpensive tool to work sore muscles. We have the 4-1-1 on using a lacrosse ball with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
A lacrosse ball is not a substitute for stretching but works in addition to stretching for loosening tight muscles.
The lacrosse ball works best on smaller muscle groups and those that are hard for the foam roller access. Examples being the muscles between your shoulder blades, the gluteal muscles on the posterior and side of the pelvis, pectoral muscles and even the hip flexor region. The lacrosse ball also works well in the area just above the pelvis in the lower back. It can really get into the attachments there in a way that the foam roller will not.
Increase pressure gradually. Work into the tissue instead of forcing the ball to the deeper surfaces. Forcing deep pressure to begin with can have the opposite effect and cause the muscles to want to tighten up against you. When you find the tender areas, hold pressure as I you would with a foam roller.
The next time you’re visiting the clinic be sure to ask one of our personal trainers or massage therapists, if a lacrosse ball is a good solution to decrease your muscle pains before and after workouts.
Have you seen others at the gym rolling themselves over what looks like an oversized pool noodle? If you haven’t tried it yet, you should, and we’ll give you the pointers so you can try it for yourself!
The foam roller is a great tool to have at home to work through a tender muscle group after a strenuous workout or in the days following a personal training session at our clinic. If you haven’t tried a foam roller, or are questioning if your technique is helping, we have the 4-1-1 on foam rolling with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
The first thing to understand is that foam rolling is not stretching nor should it be a replacement for stretching. Although some level of passive stretch may occur while foam rolling, the intention of foam rolling is to break up adhesions and scar tissue as well as induce a neuromuscular relaxation. The aim of stretching is to lengthen a muscle and foam rolling will never lengthen an muscle the way stretching does because it does not take the muscle to the end range of its motion. Foam rolling should be done in addition to stretching, not in place of.
The roller works best on large superficial muscle groups which includes hamstrings, quadriceps, adductors, IT bands calves, superficial glutes, latissimus dorsi, and erector spinae (which are the groups of muscles that create the columns on either side of the spine).
When rolling over your muscles, you will find areas that are more tender feeling than others. Feel free to hold pressure on this area for thirty seconds or until the tender feeling decreases. Whichever comes first. If the area is so tender that it causes your muscle to feel as though it is tightening in response to using to the pressure, lighten up. Avoid using the roller over bony surfaces.
The next time you’re visiting with one of personal trainers or massage therapists, be sure to ask for a complimentary copy of common foam roller exercises and areas to work. These instructions can lead you through a good general full body foam rolling routine.
Cassie is a personal trainer at Kambeitz Chiropractic and in this video discusses the proper squat technique.
Many of our patients come in thinking that they can’t do a squat because they have knee and low back pain. Squats are the perfect exercise for strengthening these problem areas. One key thing to remember is always work out in a pain free range of motion. If you have to shorten your range of motion due to pain, that is totally fine.
Many people squat incorrectly by leading with their knees which causes their heels to start coming up mid-squat. When you lead with your knees you are putting a longitudinal force on your knees.
Another common form mistake is allowing your knees to come in while squatting. This is caused by a core weakness and really tight IT bands. Any of us at Kambeitz Chiropractic can help you foam roll your IT bands and stretch.
Here are some things to look for in a good squat:
Stand with your feet hip width apart, and your toes in line
When you squat you always want to lead with your butt. Squeeze your cheeks and get your glutes will be engaged.
Sit back a bit, to keep your balance across your entire foot, keeping your heels on the ground.
Make sure that your ankles and knees stay in line.
Squat down as far as you can come down and then stand back up.
Again you want to make sure your heels aren’t coming up off the ground, and that your knees aren’t coming in.
Cassie, a personal trainer at Kambeitz Chiropractic offers a couple of tips for adjusting a bike for proper pedaling form.
When you are in the proper pedaling position, you can comfortably reach the pedals. Your knee should be at about a 30 degree angle. You don’t want it totally locked out, and you don’t want to be scrunched up too much.
Whether you are on a stationary bike, or on a bike on a road or trail, you will want to make sure that your feet are placed on the pedals securely. I notice a lot of people trying to pedal with their tippy toes. This makes your calves have to work extra hard with each pedal stroke, and puts the rest of your leg in a poor position. Think about pedaling with the ball of your feet and you will get a lot more power out of your stroke. You will also get a better workout for your glutes and quads by pedaling with the ball of your foot.
In this video, Troy Bacon a personal trainer, and runner explains the gait analysis services available at the Kambeitz Chiropractic gym. Gait analysis is a unique service that we offer here to our runners to evaluate their running form, to see whether they’re running safely and effectively.
So how do we do a analyze a runner’s gait?
We send the runner through a brief warm up on the treadmill for 3-5 minutes at a nice easy pace. From there we capture video using our high speed camera. We start with a side angle view, and will capture 30 seconds of video from that location. From the side view what we can see is if they have appropriate knee drive, and if they are heel striking.
Then we place the camera to record from behind the runner, to get a different angle. From the rear we can witness how the joints are moving, and whether the runner is pronating or supinating at the ankles (which means rolling in or rolling out).
We look for anything that is going to effect the efficiency of the runner’s gait. From the gait analysis, we can recognize if your running shoes are correctly supporting your feet and ankles, and if there are problem areas that need extra stretching and strengthening to improve your form and decrease your risk of being injured by running.
Want on the treadmill for a gait analysis?
We would be glad to schedule a gait analysis for you at your next personal training session. Give us a call at 303-790-6000 to schedule.