I threw my sneakers on and went over the TRX and did some rows , I only got 4 reps in before a trainer running a bootcamp class gave me the boot. So on to the Vertex. Vibration training is a huge advantage when you are short on time. I proceeded to performa circuit of slow tempo push ups, bird dogs and double kneeling, Y-T-A’s from a hip hinges position. The settings on Vertex where 30 seconds per interval, 50 hertz and low amplitude. I was able to get in three cycles with 90 seconds on each cycle then I had to through the snow gear back on and head home to get my youngest to the rink.

Short, frequent bouts of core stability or rehabilitation style of exercises can be very beneficial to maintain or enhance neural activation of inhibited muscles and groove quality movement patterns. I would have liked to add in some integration type movements like walking lunges, but a few laps around the ice rink would have to suffice.

I chose the push up so I could load the anterior chain while engaging my glutes to maintain a straight alignment, plus I wanted to get the upper body some pushing work and the rotator cuff stimulation on the Vertex is great. Push Up Video

The birddogs are a classic selection for core stability from the lumbar multifidi to the internal oblique, glutes and transverse abdominus integration. The movement of the opposite hip and shoulder helps to enhance the force closure mechanism to stabilize the sacroiliac joint. I also like the lower trap and posterior rotator cuff work from the scaption movement and gleno-humeral external rotation.

I finished with what I termed a kneeling Y-T-A from a hip hinge. Imagine kneeling ona vibration platform, starting in this position and performing Y-T-A’s (cobras, rear delt flys and scaptions). This loads the glutes heavily and gets some good work to the para-scapualr musculature. YTAs on HFPN (or Ball Combo 1)

I felt great after this circuit and was ready to work out for sure! It definitely helped to get the right muscles firing before and active day. Hope your winter is coming right along!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• January 19, 2012 -- Vertical Core Stability Training (0)
• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)
• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)
• October 24, 2010 -- I Don’t Really Know What I Am Doing (0)
• September 22, 2010 -- Anke Mobility Issues? This Corrective Exercise Technique will Help Your Soleus (0)
• September 18, 2010 -- I Was Wr, Wr, Wr Wrong About Wes Welker and I am Glad! (1)

I hope you enjoy the video!

<iframe width=”560″ height=”315″ src=”http://www.youtube.com/embed/4ORDq_iCUnQ” frameborder=”0″ allowfullscreen></iframe>

http://www.youtube.com/watch?v=4ORDq_iCUnQ

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

Eric

• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)
• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)
• October 24, 2010 -- I Don’t Really Know What I Am Doing (0)
• September 22, 2010 -- Anke Mobility Issues? This Corrective Exercise Technique will Help Your Soleus (0)
• September 18, 2010 -- I Was Wr, Wr, Wr Wrong About Wes Welker and I am Glad! (1)

Have a great weekend!

Eric Beard

CEO A-Team

Corrective Exercise Specialist

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

• February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (1)
• January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)

You can find the MECA Back at http://www.mecaback.com/back-products.html

Fix this posture!!!
“In just 10 minutes a day, you can actually create elastisity to help restore the natural shape of your back!”-quote from their site.

“If you’ve suffered from back pain, you know that there are many different answers out there, none of which provide lasting relief.

Now, that all can change. Really, prevention is as easy as knowing how. Testimonials

The vision of the MECA™ Back Institute is to create awareness about the damage the human spine endures from normal daily activities, the actual cause of most mechanical back problems.

Our ultimate goals are to:

1. Reduce the frequency of lower back pain issues

2. Lower the costs associated with back care

3. Provide products that support, enhance, stabilize and maintain good body mechanics and posture

4. Inform the public of the origin of mechanical back pain and provide real solutions to prevent this damage. ”

“What does MECA mean?

The vision of MECA™ is to create awareness about how and why human spines
develop mechanical problems leading to degeneration and pain, and to provide
real solutions to prevent this damage.

MECA – an acronym for Mobility, Elasticity, Core Stability and Adaptability – stands for the four integrated components that lead to overall back health:

MOBILITY:
The independent motion between spinal joints.

ELASTICITY:
The resiliency of soft tissue (muscles, tendons & ligaments). Elasticity is not flexibility.

CORE STABILITY:
When our muscles work to maintain stability of the spine and pelvis while the limbs are moving.

ADAPTABILITY:
The integration of these three elements, and referring to our spine’s ability to effectively compensate for the insults of daily living. 85% of the U.S. population will have a lower back problem in their lifetime. It is the position of the MECA Back Institute that this astonishing statistic is largely due to a simple lack of understanding of how to maintain the health of our lower backs.”-from their site.

For more video on the MECA Back click here

Eric Beard
CEO A-Team
AthleticShoulder.com
RangeOfMotionWorkshop.com

• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (1)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• February 4, 2010 -- Goal Setting 101…an Abridged Lesson (1)