Archive | February, 2013

Preventing Shoulder Injuries

26 Feb

The shoulder is a Synovial joint with a ball & socket orientation allowing multiple degrees of freedom and hence more mobile and less stable, as the bony congruence does not give bony stability, and hence it depends on the soft tissues like capsule, ligaments and muscles around the joint making it vulnerable for injuries. The common shoulder injury in sports being the rotator cuff muscles.,These muscles primarily provide stability for the joint, which means, keeps the ball in the socket, while we do dynamic movements.,like a tennis serve or pulling the shirt etc. the pain in the shoulder can be excruciating and annoying, it painfully takes a long time to settle down.,

They are vulnerable because of the increased movement that’s available and they are precariously placed under the shoulder blade (acromion). Shoulder injuries can be prevented by 1. Reducing the repetitive use & overhead activity (being ambidextrous, bowl on dominant hand and throw on non dominant hand) 2. Strengthening the cuff muscles with a low load high rep program, 3.Good scapular control and posture of the spine and shoulder, 4. avoiding risk taking activities like extreme arm abduction and rotations or pressing more weight than actually you can, 5. ensuring proper flexibility of the shoulder capsule & larger muscles around the shoulder like the pecs, latts and deltoid. 6. Proprioceptive work, an awareness of where the shoulder is in space.,  7. Proper equipment and techniques for the sport or activity

MUSCLE MANNERS

9 Feb

Every workplace area has its own code of conduct and the gym is no exception.

Make yourself heard.

If something is broken or need attention, don’t start moaning to your colleague. he’s probably in there to escape the whining, not to get an earful. Tell the PT or front desk – your muscles will thank you.

Use the Road rules.

The man carrying the weight has the right of way -regardless of how big or small his weights are. Get out of his way immediately but don’t turn this bypass into a bobbing and weaving Irish dance. Always yield to the left.

Try to go low tech

Unless you are the cusp of an important merger or an expectant dad, switch off your phone during your workouts. Your chatter tells everyone you are not serious about training. Work your body, not your jaw muscles

It’s not a race

It’s acceptable to compete on the sports pitch. It’s not acceptable to compete with guy on the next treadmill. He may be a novice or he may have heart problem. Compete against your toughest opponent yourself

Eyes Front

Treat the gym like an exam. Feel free to look up and see what is going on but don’t eyeball the guy next to you are desperate to nab his work out tips and get yourself an equally enviable physique.

Reflect Only In Motion

Mirrors are there to check your form. Use them to make sure you are working the right muscles , not to black heads, and never check out your abs; they will still be there, in the sane condition, in your bathroom mirror later.

Do unto others...

Treat the weight room like a picnic spot, leave it exactly as you found it. Put the dumbbells back on the rack and strip the barbells of weights once you are done with them. Think of it as  your recovery period.

Leave no trace behind

The only thing you should leave behind you on the bench is the muscle shape indent caused by the usage of large weights. Don’t leave large sweat swathes of your DNA for the person. Wipe up or put a towel down first.

Be strong and silent

In the office the less man knows, the more noise he makes. In the gym, a man who can lift more, the more noise he tries to make don’t drop your weights, it’s admission of weakness  and every one will hear.

Talk in text speak

keep the social conversation short and to the point. Remember, the guy on the machine next to you doesn’t want to hear about last night’s drunken exploits.

Respect personal space

Give all other gym users at least two arms length of space in every direction. Accidents can happen in the weights room, so don’t let your well being be determined by grip strength if the over enthusiastic guy doing shoulder raises on the bosu ball right next to you.

Leave karaoke to the clubs

The last thing the gym wants to her is you belting out Rock on! Focus on keeping your breathing rhythmic, not keeping time with lyrics. Timed metrical breathing will get more oxygen to your muscles so they will lift more.

The rule of one

Its good manners to share a machine. But never ask to work in with someone if you are training with a partner. The rest between sets will be too long, which will reduce the intensity for everyone’s workout.