RESEARCH REVIEWS

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Jeff has served as national functional training expert for a joint National Academy of Sports Medicine and University of North Carolina Sports Medicine research review project.  Below are links to some academic research reviews written by Jeff:

 

ELASTIC BANDS ADDED TO THE BAR WORK QUITE WELL FOR COLLEGE ATHLETES, THANK YOU! WHAT IS THE IMPACT OF BAND TRAINING ON THE JOINTS? HOW ABOUT BENCH PRESS AND SQUAT POWER IMPACT? STRENGTH IMPACT?  READ JEFF'S THOUGHTS HERE:

http://www.hfpn.com/shop/article.aspx?atid=1723

 

SHOULD ATHLETES BENCH PRESS ON A BALL?  HOW DOES BALL BENCH PRESSING IMPACT POWER PRODUCTION? DOES BALL-PRESSING POSE ANY SPECIAL SAFETY CONCERNS? JEFF GIVES SOME THOUGHTS TO CONSIDER:

http://www.hfpn.com/shop/article.aspx?atid=1720 

 

DO ATHLETES NEED TO OLYMPIC LIFT TO MAXIMALLY IMPROVE POWER? WHAT ARE THE PROS AND CONS OF O-LIFTING FOR ATHLETES? JEFF WEIGHS IN ON THE OLYMPIC LIFTING DEBATE:

 http://www.hfpn.com/shop/article.aspx?atid=1712

ARTICLES

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Can Poor Hip Mobility Increase Low Back Pain?

Ever experience low back pain?  Do not feel alone!  More than 80% of Americans report low back pain at some point.  While many things may cause back pain, improving hip mobility may be part of the solution. Improved hip mobility may also lead to greater strength, increased muscle size, and better athletic performance.  This article will discuss stretches to improve hip mobility.  Future articles will address other important issues like hip activation and strengthening exercises. 

Note the low back is very complex. Since it is often very difficult to pinpoint low back pain’s origin, medical consultation should be obtained before undertaking any new exercise program. 

The Problem

In our modern society, we spend lots of time sitting.  We sit in traffic, we sit behind desks, and we sit in front of the television.  Lots of sitting can actually cause our hips to tighten.  Increased hip tightness=less hip mobility.

But what does hip mobility have to do with low back problems? As hip mobility lessens, the hips may do less work so the low back may be forced to work harder than is ideal.  When performing activities like lifting children or climbing stairs, lack of hip mobility may actually increase low back stress and potentially increase pain or contribute to injury.

The Solution

Stretching the hips regularly can increase hip mobility.  This can allow the lower back to stabilize better during daily activity like lifting kids or carrying boxes.  A more stable low back is generally a desirable state.

Hip mobility also has implications for appearance, strength and performance.

If you want a better-looking butt, increased hip mobility can better shape the muscle by allowing greater range of motion during resistance training.  If strength or speed is your goal, the glutes are the strongest hip extensor in the body.  You want your strongest hip extensor working overtime! If you utilize your strongest hip extensor more effectively, you can become stronger or even run faster in competition. 

Try these two stretches to improve hip mobility. Notice these are hip stretches and not low back stretches.   Do not bounce or rock during the stretches.  Move into the stretch slowly and gradually.

 

Keep the low back straight.  Place one leg in front of your body as pictured. Shift the back hip forward.  Stretches the back hip.

 

Keep the low back straight.  The knee is lined up with the middle of the body.  Over time, increase the stretch by shifting the weight back more into your hips.

Hold each stretch for 30 seconds per leg and repeat 3-4 times.

Real World Strength-Training

“Strength training” may evoke images of huge people lifting hundreds of pounds.  Maybe you think “strength training” is only for young athletes, or it seems impractical for you.  In reality, few things can increase your quality of life like strength training.

First the bad news:  As we age, muscles atrophy and weaken.   With muscle atrophy comes less mobility and a reduced metabolism. The result is usually fat gain and reduced heart health.

Strength training combats the effects of aging in the following three ways:

Strength training can stop the muscle atrophy process. When your muscles are strong, your can stay mobile and fit. 

Over half of all women over 50 experience an osteoporosis-related fracture. These fractures lead to long periods of immobility.   Since bone is dynamic tissue much like muscle, its mass increases from strength training. Maintaining bone mass helps prevent osteoporosis.   

The greatest health benefits occur when someone improves from low strength to moderate strength.  You do not need to lift hundreds of pounds to reap the benefits of strength training.

One caveat about strength training:  you should be properly instructed prior to beginning.  So get with a personal trainer and get started today!