It's been about 4 months since my last update (I know, pathetic) but in that time, have managed to be hospitalized for heart problems, get branded (don't ask), be smitten by a young lady, work about 12 hours a day, and spend as much time with my little squirt as possible.
In that time, there has been much reflection as well. I have been
interested in possibly going back to school for kinesiology at McMaster
- but as of 2012, they no longer accept mature OR transfer students..
So that idea was scrapped. Then, it was massage therapy. This was
something I've always been interested in as well, but after a coupld of
days of arthritic pain in my wrist from a prior accedent, I don't know
if that is the right avenue either.
Keep in mind, I
never wanted to stop being a triner, just kind of expand on what I am
doing now, and make myself a bit more accredited academically. I am now
taking some seminars online, and will continue to try and help clients
with their mobility issues and the constant obsesity epidemic that
plagues our society.
(Tiny side note - I may be
featured on CHCH news in the near future for my work on hips, and
helping people understnad that life isn't over becasue you are in pain,
you just need to find someone willing to fix it, and don't just let
someone tell you that if golfing hurts, stop golfing - I'm incredibly
excited.. . I'll keep you posted as I get more details)
Now, the reason for this blog. I had gotten quite a good repsonse from
my last blog post ages ago, about women and their postural likeliness
to a certain creature from the Triassic period.... BUT, I also got
some flak for not addressing men and how they are becoming more and
more like the Hunchback of Notredame.
So, ladies -
this is my rebuttal. Here it comes men. Put down the gaming controllers
and sit up straight when you read this - I'm about to fix that nagging
shoulder/low back/neck problem you have been living with for so long.
I will start off by saying that it is not only women that suffer from
anterior pelvic tilt (see last article) but a lot of men have this
imbalance as well.. . myself included... But, that is not what I have
stopped by to write about today. It's kyphosis, fellas.
"But Bryan," you ask,
"why do I need to do this?" Well, superstar, let me tell you. Being
rounded in your upper back and having forward head posture is very
detrimental to your activities away from your desk. Do me a favor and
stand up. Now, exaggerate this rounded shoulder posture. From there, I
want you to try and raise one arm straight in front of you, and over
your head. It wont go. You can "make" it go, but then you compensate by
using your low back and really hyperextending your lumbar spine. Now,
do the string thing I told you about earlier. Stand tall, and raise an
arm above your head. Easier? Exactly. There is a simple test to see how
much you absolutely suck at something as simple as raising your arms
above your head. It's called a wall slide. This is the link.
It consists of getting against a wall. With your heels about 5 inches
away from the wall, push your butt, your upper back, your elbows and
your forearms against the wall. Now, slide your arms up and down the
wall and see how far you can get. Also, make sure you aren't forming an
upper case "C" with your lower back to compensate for your problem.
Keep your low back nice and close to thwe wall. Embarrassed? Now, get
your girlfriend to do it. More embarrassed? You should be. Now sir, we
Obviously I can't assess you all. So, what
I will do is give you some generic corrective exercises to hopefully
fix this problem. Do these a lot. Think about how much you are stuck in
that terrible position. Doing these once every 2 days is not going to
help. Start with every morning. Then, do them every morning and every
night. You will feel like a million bucks after a month. You will excel
on the field (if you play sports) you will excel with the ladies
(nobody likes a hunchback) and you will excel in the bedroom. (Ok,
maybe not that last one, but you get my drift.
Stretch Your Chest - You aren't going to be able to wake up any of
those posterior postural muscles if your chest is ridiculously tight.
And chances are, it is. Do this. Hold it for at least 45 sdeconds.
Build up to holds of 2 minutes.
#2. Side Lying Rotations - 2 sets of 10 each. This one is good because
it works on extension and rotation in your thoracic spine. You don't
need an actuall medicine ball under that top knee, just something to
keep that knee elevated so your hips stay neutral - so that you don't
use your lumbar spine for any of this movement.
3#. Quadraped Thoracic Rotation - 2 sets of 10 each. This one is
relatively simple. Get on all fours and I want you to sit back on your
heels slightly (he isn't doing this in the video) and keeping your
abdominals braced and an elbow against your head, follow the movement
in the video and make sure you follow your elbow with your eyes.. Only
go as far as your upper back will let you, don't do this with your
#4. Wall Slides - 2 sets of 10. These are the first exercise we tested
with. Do them now, after you completed these. Much easier, is'nt it?? I
know, I know.... I'm like a magician.
my soon to be "mobile friend". . . enjoy these excercisesand let me
know of your progress. If I can help even one of your rounded freaks
out there, I'm a happy camper.