Improving Rotator Cuff Stability: Shoulder Taps
The shoulder tap exercise targets the rotator cuff muscles and other muscles around the shoulder isometrically. This makes it an excellent entry point to improve shoulder stability, especially if dealing with an injury such as shoulder impingement or rotator cuff strain/tendinopathy
When performing shoulder taps, ensure your chest is positioned over your hands, keep elbows fully extended, and neutral spine. Make sure to keep body sway to a minimum
Here is a shoulder tap exercise progression:
🔸Perform 3 sets of 10-12 reps on each arm
1️⃣Shoulder Taps on Knees
2️⃣Shoulder Taps on Elevated Surface
3️⃣Shoulder Taps in Push-up Position
4️⃣Shoulder Taps in Bear Crawl Position
If you are experiencing shoulder pain or currently dealing with an injury, we can help!
Training Your Muscles Eccentrically For Downhill Running
Eccentric exercises mimic the muscle lengthening action we rely on when running downhill. Performing eccentric strength training has been shown to limit the effects of exercise-induced muscle damage caused by downhill running and maximizes strength production.
Here are some eccentric exercises to incorporate into your training:
🔸Perform movements slow and controlled, focusing effort on the way down
🔸3 sets of 8-10
1️⃣Eccentric Single-Leg Box Squat
2️⃣Eccentric Anterior Step-Down with Slant Board
3️⃣Eccentric Single-Leg Hamstring Curl with Foam Roller
4️⃣Eccentric Single-Leg Hip Thrust
5️⃣Eccentric Single-Leg Heel Raises
6️⃣Eccentric Single-Leg Soleus Heel Raises
If you are experiencing pain when running or currently dealing with an injury and need help, contact us for a discovery call!
References: Douglas J, Pearson S, Ross A, McGuigan M. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47(5):917–41.
Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465–85.
Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015;45(1):37–56.
Reverse Nordic Curls To Improve Tight Hip Flexors
The Reverse Nordic Curl is a great way to strengthen the hip flexors eccentrically and address hip tightness due to muscle weakness
When performing this exercise, keep your rib cage down when performing this exercise, and engage your core to maintain a neutral spine throughout the motion. Start with band assist and progress to no assistance when you can maintain proper form.
1️⃣Reverse Nordic Curls with Band Assist
🔸Perform 3 sets of 8
2️⃣Reverse Nordic Curls
🔸Perform 3 sets of 8
Give these a try! If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!
Warm-Up Circuit to Improve Your Front Rack Barbell Position
The front rack position is required when performing lifts such as cleans, front squats, and push presses. This position requires thoracic spine extension, lat muscle flexibility, and shoulder external rotation mobility.
Here is a quick warm-up circuit to prep your shoulders and spine for the front rack position:
Perform 3 Rounds
1️⃣Thoracic Extension w/ Elbow Flexion and Extension - 5x
2️⃣Thoracic Extension w/ Shoulder Lift Offs - 5x
3️⃣Front Rack Elbow Wall Slides - 5x
Give these a try!
Thoracic Extension w/ Elbow Flexion and Extension
Thoracic Extension w/ Shoulder Lift Offs
Front Rack Elbow Wall Slides
Plyometric Exercise Progressions For Running Speed and Efficiency
Why should you start doing plyometric exercises?
Plyometric exercises are a great way to improve your rate of force development and energy storage through your tendons. This translates into faster and more efficient running by increasing your maximal force output when your foot hits the ground.
Here is a plyometric exercise progression starting from easiest to hardest:
Jump Lunges w/o Switch
Jump Lunges w/ Switch
Single Leg Sprint Jumps
If you are interested in working with us, schedule a free discovery call!
Rearfoot Strike versus Forefoot Strike, Which one is better?
This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?
There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.
However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.
If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.
If you are interested in working with us, schedule a free discovery call!
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Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.
Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801
Runners: 3 Strength Exercises to Incorporate Into Your Training
Why you should add single-leg exercises into your workouts
Running is essentially jumping from one leg to the other repeatedly. That is why efficiently absorbing load through a single leg is crucial.
Here are 3 strength exercises incorporating single leg loading to help improve your running:
1️⃣ Loaded Marches - 3 x 30-40 seconds
2️⃣ Band Single Leg RDLs - 3 x 10
3️⃣ Front Rack Reverse Lunges - 3 x 10
Improve Your Running Mechanics: Hip Extension
Importance of Hip Extension During Running
During the toe-off phase of running, at least 10-15 degrees of hip extension range is crucial to set up for efficient propulsion. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.
Issues That Can Occur When There Is a Lack of Hip Extension
When a runner lacks proper hip extension mobility, some common compensations that can occur include lumbar spine hyperextension, shortened running stride, and increased loading at the ankle joint. Inefficient running form can eventually lead to a repetitive stress injury.
Hip Flexor Weakness Can Be One of The Causes of Limited Hip Extension Mobility
If you have been stretching and continue to feel hip flexor tightness, the issue might not be a shortened muscle. Weakness can sometimes be perceived as muscle tightness. Try strengthening the muscle instead and see if that fixes the issue.
Here Are Some Exercises To Strengthen Your Hip Flexors:
1️⃣ Eccentric hip flexion contraction w/ Kettlebell
🔸Make sure to keep your back flat on the bench
🔸Bring both legs to your chest, hold onto the opposite leg and slowly lower the weighted leg down
2️⃣ End-Range hip flexion isometric holds
🔸Bring your knee up to your chest, release and hold the position
🔸Make sure to keep your core and glutes engaged
3️⃣ Resistant Band marches in Triple extension
🔸Raise your knee up towards your chest
🔸Make sure to keep your core and glutes engaged
Overhead Shoulder Warm-Up Exercises
I usually have issues with end-range shoulder flexion during overhead loading, these exercises help prepare my shoulders by increasing my range of motion and stability in those positions.
Here are some of my go-to warm up exercises that I use to prep my shoulders for overhead lifts. Use light to medium weights (this is just a warm-up)
1️⃣ Thoracic Extension + Unilateral Elbow Liftoff
🔸Find an elevated surface to rest your elbows on
🔸With both hands touching your shoulder drop your chest towards the floor while maintaining a neutral spine
🔸Lift one elbow off the surface and hold for 5 seconds
2️⃣ Landmine Shoulder Rotations
🔸Start at end-range shoulder flexion with neutral spine
🔸Lower the barbell to one side and bring it back up, make sure the motion is slow and controlled
3️⃣ Bottoms-up Kettlebell Presses
🔸Start at a 90/90 elbow/shoulder position
🔸Press dumbbell up into end range shoulder flexion and hold for 5 seconds