Here is a stretch that focuses on the fibers of the tendon that most commonly breakdown and become inflamed. Notice that the index and middle fingers are being used to generate the stretch to accomplish this. Warning, never stretch a sore tendon and seek professional advice if you experience pain when attempting this or any stretch.

Picture: Athletic Performance Posture position

Correct spinal posture and pelvic alignment has long been discussed as a critical aspect to preventing injury. But it is just as important for generating biomechanically efficient movement which in turn makes you perform at a significantly higher level in what ever activity you choose.

So, what is correct posture?

This age old question really has only one answer – Performance Posture. The definition I have adapted is “the position of the spine and pelvis that stresses all tissue in proportion to their mechanical strength evenly so that a balance of force occurs through the entire body. It is the foundation for all biomechanically correct movement to occur.” For example, when the lower back is placed in the neutral position the pressure is distributed evenly throughout the entire disc thus not over stressing either the front or back of the disc only – as with poor posture.

Picture: Close-up Lumbar Neutral Shot

The key to understanding Performance Posture stems from the coordination of movement between the pelvis and the upper (thoracic) spine. The pelvis and low back must be positioned so that there is a slight arch to low back curve. A flat spine as talked about in many exercise methods in my opinion and based on biomechanical models puts too much stress on the back of the disc and puts the muscles of your low back at a mechanical disadvantage. In some cases the flat back position even turns the lower back muscles off, leaving you “hanging on your ligaments” and very exposed to injury.
In most individuals, to assume this position, you must engage the lower back muscles (back extensors) to set the spine in a neutral Performance Posture position. Many different exercise methods then talk about engaging the abdominals to further protect the spine. Based on my experience and knowledge of spinal mechanics this is not something I venture to teach – although it might keep my physical therapy business going!!! We will discuss this at length in an upcoming blog article.

Picture: Close up of Thuck

After you position the lower back and pelvis, next you must position your upper back by “lifting your collarbones” Usually when clients try this the first time they arch their head back to far which causes another imbalance through the neck (cervical spine) To avoid this I ask them to perform what I call a “Thuck” – otherwise know as a thoracic chin tuck. When the collarbones are lifted, the chin must be dropped down and back slightly to stay “long” in the neck to maintain a neutral curve in the neck.

Try Performance Posture when you exercise, play sport or perform any physical activity and you will see how much more easily you move and how much better your spine and arms feel!

To learn more about posture see my DVD “Performance Posture” for details.

To learn more about how and why JOINT stretching is the key to physical longevity read on……

Picture: Another stretching position (Press-up)

Article: We all know stretching has been said to be very important in preventing injury, especially arthritis. But did you know that most stretching programs focus on muscular flexibility and do not address the flexibility of the joints themselves. YOU probably are not aware that you can isolate the stretch in your joints if you know how.

In 25 years of hands-on joint work, I have come to realize that it is the health of the joint that is the most important component responsible for your physical longevity. This is what really keeps you playing your sports, working out or just moving as you age. It is when the joints begin to deteriorate that all the other tissues in the body involved in movement like muscles, tendons and bones begin to follow and typically not the other way around.

Picture: Joint Capsule (From slide show Rusting Body)

Most or your important “movement” joints like hips, knees and lower back, have a structure called a “capsule” that surrounds the joint and holds in the lubricating fluid called synovial fluid. This fluid is like the oil in your engine which helps to reduce friction of the joint surfaces as you move. The synovial fluid is produced by the cells that line the capsule called synovial cells. When a joint is healthy and moving through its normal range of motion, the synovial fluid is produced at a normal rate and the joint moves almost frictionless thus protecting the joints surfaces or cartilage. When a joint becomes stiff, (ie from playing a sport and not stretching properly after each game, year after year – and I know you all keep up with your post-exercise stretching), the capsule becomes tight and looses its ability to produce the correct amount of synovial fluid. This is not good.

Picture: Arthritic bone

Once this process starts, the joint slowly begins to wear due to the increased friction. And so begins the vicious cycle of arthritis. In the beginning phase of this slow process, there is usually no joint pain felt and x-rays will be normal. However this is when you experience “stiffness” which most people totally ignore and work through. This stiffness is really the early warning sign that should not be ignored! It is important to detect this stiffness early on in this process so that it can be corrected so this vicious cycle be altered.

A proper evaluation (ArthrometRX) is a key component in detecting this joint stiffness so that a proper joint stretching program can be designed for your individual needs. To learn more about how to stretch your joints and your muscles see……