ericbeard.com » flexibility http://ericbeard.com Corrective Exercise, Human Movement, Posture, Success and Personal Development Wed, 14 Jul 2010 02:24:18 +0000 en hourly 1 Disney Vacation Workout: Corrective Exercise on the Road http://ericbeard.com/2010/06/08/disney-vacation-workout-corrective-exercise-on-thr-road/ http://ericbeard.com/2010/06/08/disney-vacation-workout-corrective-exercise-on-thr-road/#comments Wed, 09 Jun 2010 00:26:04 +0000 admin http://ericbeard.com/2010/06/08/disney-vacation-workout-corrective-exercise-on-thr-road/ I am on my way back from (or just got back from-depending on when I finish this-my 4 year old is playing with his cars so I have a moment or 2 now) an amazing vacation. My wife and three children took our first family trip to Walt Disney World in Orlando Florida. It was the trip of a lifetime! The wonder, excitemet and magic in my kids eyes was priceless. I documented a chunk of my trip in pictures on my Facebook page http://Facebook.com/theericbeard friend my and just message me that you read my blog if you want to connect there.

I had to wake up early or stay up late to get this work in since I was enjoying the time with my family pretty
much every waking hour. I do my SMR / soft tissue work first followed by my static stretching for any muscles that are shortened. I typicaly do my core stabilization work next then any needed activation work. I have been utilizing some variations of some Yoga poses during my stretching sessions and have really enjoyed the benefits.

My best an biggest workout came while the wife and kids took a nap on a rainy afternoon. I got my rolling on while they were settling down then grabbed my bands as headed outside once they laid down for some zzzs.

I went out in the rain and did a total body workout with some Yoga and sprints. It was amazing to be outside and working out. It was refreshing especially after the rain stopped. I got a few strange looks from passers by like they were thinking “what is this nut doing? He’s going to get struck by lightening!”

It was peaceful by the riverside. There was a crane that stayed next to me the entire time, even during my sprints and dynamic flexibility. It felt great to take care of my body on the road during this hectic trip. It would have been easy to blow everything off and come back home feeling all tight and crummy but I am so glad that I didn’t. I didn’t over do it, but took car or myself to be able to feel good and move well. I felt like it kept my energy up too. I was pushing a double stroller full of 2 kids with bags draped over it and sometimes a third on my back. I needed to be up to the task. I enjoy active type of vacations and this sure was one. I walked and walked and walked in the Florida heat for hours a day and felt great, albeit sweaty.

So it is ok to unplug, step back and dial down, but take care of yourself to keep feeling great. I bet you enjoy your vacation even more.

Hope you are having an awesome day!
Eric Beard
Corrective Exercise Specialist
CEO A-Team
AthleticShoulder.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
]]> http://ericbeard.com/2010/06/08/disney-vacation-workout-corrective-exercise-on-thr-road/feed/ 0 Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise http://ericbeard.com/2010/03/19/active-heel-slides-for-deep-core-stabilizers-and-psoas-inhibition-corrective-exercise/ http://ericbeard.com/2010/03/19/active-heel-slides-for-deep-core-stabilizers-and-psoas-inhibition-corrective-exercise/#comments Sat, 20 Mar 2010 02:56:13 +0000 admin http://ericbeard.com/?p=667 A fun little corrective exercise to improve the strength of the deep core stabilizers, inhibit the psoas and enhance core stability.

Have a great weekend!

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
]]> http://ericbeard.com/2010/03/19/active-heel-slides-for-deep-core-stabilizers-and-psoas-inhibition-corrective-exercise/feed/ 0 First Month of Another Fitness Challenge Brings Eric Beard Some Results http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/ http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/#comments Sat, 27 Feb 2010 04:10:19 +0000 admin http://ericbeard.com/?p=648 How has Another Fitness Challenge been going for you?

I have been plugging away at improving my overhead squat and it has felt great! I enlisted the help of Krisitn Mohr, a physical therapist at Integrative Therapeutics in Natick, MA. She can be reached at kmohr@integrativetherapeutics.com if you want some work from her. She is a skilled manual therapist and “gets it”!

Here is a series of short 2-3 minute videos bringing your through part of our last appointment.

Thanks for reading!

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
]]> http://ericbeard.com/2010/02/26/first-month-of-another-fitness-challenge-brings-eric-beard-some-results/feed/ 1 Another Fitness Challenge Update on Ankle Mobility of Eric Beard http://ericbeard.com/2010/02/24/another-fitness-challenge-update-on-ankle-mobility-of-eric-beard/ http://ericbeard.com/2010/02/24/another-fitness-challenge-update-on-ankle-mobility-of-eric-beard/#comments Wed, 24 Feb 2010 15:30:31 +0000 admin http://ericbeard.com/?p=641 How is this Corrective Exercise Specialist doing Another Fitness Challenge from HFPN? I am doing my homework trying to improve ankle mobility and core stability with the lean body mass gain and body fat loss coming along on the back burner.

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
]]> http://ericbeard.com/2010/02/24/another-fitness-challenge-update-on-ankle-mobility-of-eric-beard/feed/ 0 My Knees Hurt, What Should I Do? Corrective Exercise of Course! http://ericbeard.com/2009/02/26/my-knees-hurt-what-should-i-do-corrective-exercise-of-course/ http://ericbeard.com/2009/02/26/my-knees-hurt-what-should-i-do-corrective-exercise-of-course/#comments Thu, 26 Feb 2009 15:36:00 +0000 admin http://ericbeard.com/?p=107

Corrective Exercise for Knee Pain

I have had countless tennis players come to me with “sore knees”.Well, the knee joints are pretty important to all of us whether we are running around a green, grassy, blue or clay court chasing a fuzzy green ball. Even a couple of hundred yeas ago, if our knees joints stopped working , we would probably would not have survived much longer, unless we were rich or moved back in with our parents to get some free food.

It seems that people get caught up in trying to improve the health of their knees by strengthening the quadriceps and the hamstrings. Not a bad idea, but there is plenty more that could be done before and in addition to this approach; Corrective Exercise! This is a simplified approach to a potentially complex problem, but solid information that can help almost everyone!

To paraphrase a wise man “the knee joint is a dummy joint that goes where the ankle lets it go and the hip tells it to do”. What do I mean by that? Well most often when the knee joint is not moving how it should (as evidenced during the overhead squat test) discomfort soon will follow. Even if the knees are not sore, this imbalance could exist and be evident by a player taking extra steps when chasing down balls. Instinctively, or though outdated advice, people start stretching and strengthening the muscles directly around the joint when the problem often is emanating from the ankle joint below that is not moving well itself or the hip joint above that can’t control the thing. If the ankle can’t move front to back because of tight calves (due to prolonged sitting, wearing high heels, omitting proper flexibility training into ones exercise program) then the joint directly above, the knee suffers the consequences.

If the hip, which supports the thigh and helps to keep it in alignment, is weak (due to prolonged sitting, poor posture, low back pain, omitting proper flexibility training into ones exercise program etc.) then the knee is subjected to excessive and deleterious stresses. Here is a daily routine that can be used to help the ankle move better and the hip to support the knee more. If pain persists, then you should see a licensed health care practitioner.

SMR

Calves

Biceps femoris (short head)

TFL/ITB

Hold each sore spot for 30-45 seconds, repeat this on 203 sore spots per muscle on each side of the body

Quadriceps

Adductors

Static Stretching

Calves

Hip Flexors

Adductor Magnus

Hold each stretch 30 seconds 2-3 times each side

Core Exercises

1 set of 20 repetitions each

Ball Bridges

Clamshells

( 1 set each side)

Take home points;

1) to “strengthen” the knee joint, first look above and below

2) be consistent with your program, the above sample can be done daily

3) be sure to progresses to a complete exercise program

4) check your sneakers, it could be time for a new pair!

5) see a licensed health care practitioner if you have pain that does not go away

Hope this provided some “knee-ed” information!

Eric Beard

Athletic Performance Enhancement Specialist

Corrective Exercise Specialist

theericbeard.blogspot.com

www.ericbeard.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2009/02/26/my-knees-hurt-what-should-i-do-corrective-exercise-of-course/feed/ 0 Tennis Is an International Language: CTA and Swing for The Stars http://ericbeard.com/2009/02/05/tennis-is-an-international-language-cta-and-swing-for-the-stars/ http://ericbeard.com/2009/02/05/tennis-is-an-international-language-cta-and-swing-for-the-stars/#comments Fri, 06 Feb 2009 03:19:00 +0000 admin http://ericbeard.com/?p=97 I had the amazing chance to be part of the Swing for The Stars program that was sponsored by Mercedes-Benz, Dunlop, Atta and launched by the Chinese Tennis Association. The program brought 9 of it’s players, 3 of it’s couches and an entourage of media to Eugene Oregon for some intensive coaching by the likes of Jeff Bearup (the director of the New England Academy of Tennis), Dennis Ralston (a famous former pro!) and myself. They coaches provided the tennis coaching and I provided individualized Kinetic Chain Assessments and an introduction to Corrective Exercise and athletic preparation and recovery.

The kids were appreciative and hard working. It was one of the most rewarding experiences of my life. I look forward to sharing more about this experience with you over the next few days! I have to get some sleep b/c I am teaching a Corrective Exercise Specialist workshop in Washington, DC over the next 2 days.

Above is a picture of the kids and the foam rollers we gave the for myofascial release!

Thanks for reading!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2009/02/05/tennis-is-an-international-language-cta-and-swing-for-the-stars/feed/ 0 What is the Number One Muscle to Stretch to keep Your Low Back Healthy? http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy/ http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy/#comments Thu, 08 Jan 2009 22:15:00 +0000 admin http://ericbeard.com/?p=81 Here is a short 2 minute video on the culprit!

Here is another short 2 and 1/2 minute instructional video that shows you how to stretch it out to keep your low back healthy and maximize athletic performance.

Thanks for reading/watching!

Eric Beard
Corrective Exercise Specialist
Athletic Performance Enhancement Specialist
theericbeard.blogspot.com
www.ericbeard.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy/feed/ 0 What is the Number One Muscle to Stretch to keep Your Low Back Healthy? http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy-2/ http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy-2/#comments Thu, 08 Jan 2009 22:15:00 +0000 admin http://ericbeard.com/?p=167 Here is a short 2 minute video on the culprit!

Here is another short 2 and 1/2 minute instructional video that shows you how to stretch it out to keep your low back healthy and maximize athletic performance.

Thanks for reading/watching!

Eric Beard
Corrective Exercise Specialist
Athletic Performance Enhancement Specialist
theericbeard.blogspot.com
www.ericbeard.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2009/01/08/what-is-the-number-one-muscle-to-stretch-to-keep-your-low-back-healthy-2/feed/ 0 Is Your Strength Training for Tennis Too Intense? http://ericbeard.com/2008/12/30/is-your-strength-training-for-tennis-too-intense/ http://ericbeard.com/2008/12/30/is-your-strength-training-for-tennis-too-intense/#comments Tue, 30 Dec 2008 19:24:00 +0000 admin http://ericbeard.com/?p=76 Well something tells my this guy just got surprised by a malfunctioning ball machine or is just generally just way to tense. No need to stress about a strength training program for tennis players however. Most people just jump right into traditional strength training programs and are not ready and they end up seeing short term benefits and long term nagging injuries. What about posture? What about flexibility? Core stability? Core strength? There is plenty to focus on other than just lifting weights, running and doing sit-ups. I see dozens of young players that just accelerate their predisposition for injury (from poor posture, over-training and growth spurts) by doing push ups (usually poorly), running mile after mile (with the wrong shoes-besides…do tennis players ever run for miles during a match?) and the old faithful stomach crunch. If you want to learn more about assessing your posture, or that of the athletes that you work with, here is a good resource http://tinyurl.com/86nr9n

This is geared mostly for fitness professionals, physical therapists, athletic trainers and chiropractors but I believe that tennis pros and parents of young athletes can benefit greatly from an introduction to this information.

Strength training is important for tennis players, even children as young as 6 (yes it’s true!), but there is plenty more to focus on other that just that.

Mom was right, sit up straight and stretch be for you play sports!

happy New Year and thanks you for reading!

Eric Beard
Corrective Exercise Specialist
Athletic Performance Enhancement Specialist
theericbeard.blogspot.com
www.ericbeard.com

Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2008/12/30/is-your-strength-training-for-tennis-too-intense/feed/ 0 To Washington D.C. and Back! http://ericbeard.com/2008/11/21/to-washington-d-c-and-back/ http://ericbeard.com/2008/11/21/to-washington-d-c-and-back/#comments Fri, 21 Nov 2008 19:53:00 +0000 admin http://ericbeard.com/?p=63
As I get ready to run from the shuttle to the gate at Dulles International Airport in Washington DC I am reflecting on my day.

1:37 am go to bed after doing/folding laundry and cleaning pots and pans/loading/running dishwasher

Alarm goes off at 4:45 am

Get in my car and promptly break the switch that turns the headlights on/off for my car at 5:30 am
Frantically rush into house for pliers the barely manage to get the headlights on at 5:35 am

Pass through security at Logan Airport in Boston after being pulled out of line b/c I was going to miss my flight (do you believe the Thanksgiving travel has started already???) at 6:15 am
Board my 6:30 am flight at 6:23 am

Arrive in Dulles @ 9 am and make a 45 minute ride in 1 hour and 47 minutes with the help of my trusty rented Garmin GPS

Deliver my 11am-1pm presentation at Results: The Gym

Meet a friend for lunch at Mint in DC (Hi TC! Thanks for the AMAZING hospitality!)

Deliver my 5pm-7pm presentation at Results where I am told there is no way for me to make my 8:44 flight if I leave after 7…Exit the building rapidly when the fire alarm goes off and firefighters storm in at 6:47 pm

Break the speed limit several times and display my Boston driving skills to the residents of the DC metro area to arrive at security at 8:07pm for my 8:44pm flight
Am rescued again to get through security to get to the gate to realize the flight is at 8:55 pm(thank goodness!)
Land in Boston at 10:07 pm

Use my pliers to smash the plastic around my broken headlight switches so I can turn the lights on so I don’t get pulled over on the way to the hotel.

Now I need to drive to my hotel in Boston, check in, go to sleep and get up at 5:15 am for Day 1 of a 2 Day NASM workshop

Phew!

Good thing I love what I do! I met some cool people in DC and they want me to come back and deliver another staff presentation in February maybe.
Time to get off the plane.

Thanks for reading and love what you do!

Eric Beard

Sent via BlackBerry by AT&T
Share|
Twitter Username:
Twitter Password:



This information is not stored and only one tweet will be sent
  • No Related Post
]]> http://ericbeard.com/2008/11/21/to-washington-d-c-and-back/feed/ 0