One of the best exercises we can do is the Bent Over Row. Whether we do a dumbbell row, a kettle bell row or a barbell row, it is important that we follow the correct protocol in order to get the maximum benefit out of this move. The bent over row helps us develop a strong back. We use our back muscles continuously and extensively.  I bring this up because so many people do not know how to do this exercise correctly! I see it all the time. Their back is round, the shoulders are tight and raised to the ears, and I can go on. 

Almost everything we do through the day involves engaging your back muscles, that is your Latissimus Dorsi, Teres Major, Teres Minor, Trapezius and Erector Spinae and Rhomboids. Those who sit at a desk or in front of a computer for a prolonged period of time can benefit from this exercise, as it counteracts the effects of sitting, allowing the shoulders to protract, and letting the spine curve forward.  Older folks can benefit from keeping these muscles strong, it keeps their spine neutral and doesn't allow them to develop a rounded back.

Most people are very eager to get the exercise started, and neglect to position themselves correctly. What we usually see is individuals with a very rounded spine (back) leaning or "hunching over" while pulling the equipment up, towards their chest area. A round back does not allow for scapular retraction, not allowing the person to engage the lats.  Here is a good way to do it. Stand with your feet hip width apart and:

1- keep the shoulders down, away from the ears, the shoulder blades squeezed     together, 
2- the chest forward as you hinge from the waist.
3- a slight bend of the knees and 
4- keep the abdominals contracted. 
5- pull the weight towards your body, waist
6- squeeze the lat muscles, hold for 2 sec, and release
7- bring the weight back towards the floor

By having a flat, neutral spine, we are allowing the shoulder blades to move, squeeze together and so engaging the lats and rhomboids.

Here is an example of how not to set up for a bent over row:


Notice the arch in the back. This position does not allow for the proper contraction of the lats and rhomboids, and therefore puts pressure on the lower back.

This movement involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region. the area around the scapula. It also acts as a core stabilization exercise through anti-rotations and anti-flexion. In other words, the row involves bringing your shoulder blades together and down at the start of the exercise. It also helps stabilize the spine as the core is utilized to prevent the hips from shifting from side to side. Once the spine is neutral, there should be a hinge from the waist, arms are now straight down towards the floor, elbows are kept tight to the body and waistline.

Here is an example of a bent over row ready to be performed properly:

 And here is how the movement should end:

The National Academy of Sports Medicine's OPT Model, suggests that when performing a row, initiate the movement by retracting and depressing the shoulder blades (scapulae). Do not allow the shoulders to elevate. 

I always say, try to have a long neck, bring your shoulders back and down. Pretend there's a pencil in between your shoulder blades. You want to try and squeeze the pencil with your shoulder blades, hold that imaginary pencil for the duration of the exercise and you should be able to hold the position properly.

This exercise can be done standing or sitting. As long as the elbows are kept tight toward the waistline, and the weight is being brought to the waist. Now focus, focus, focus. Think about the muscle you are trying to affect, feel the contraction in every repetition. Allow your neurological system, the electrical signal that is sent from the brain, to the muscle, telling it to contract, to reach its destination. 

Try doing 5 sets of 10 reps using a moderate weight.

Next time "back" is on the agenda you are sure to have great form. Think of us. Let this be one of Your Fitness Fixes. 

WHAT IS YOUR FAVORITE AB EXERCISE?

Okay, Ladies and Gents… If you’re anything like me, you can appreciate looking in the mirror now and then, gazing down at the midsection and seeing those little lines of shadow looking back at you. Working in such unison as to create the sculpture that are your abs. I can appreciate a great set and know the work it takes to achieve them. What some people don’t realize is that having great abs consists of much more than just performing the right crunch. So, together with your workout, make your diet your ab ally. What you eat everyday plays a big part in whether or not you achieve your goal of chiseled ab muscles. Keep your proteins, vegetables and water content high the your sugar, salt and fat content low.

Okay, back to the workout… there are many challenging exercises for the abdominals, but i have one that I seem to gravitate to almost every time.  Let me know what your favorite ab exercise is by posting here on our blog.  Lets build a library to blast the tummy.  My fave is what I call the Four-Count-Ab.

Lie on the ground, face up knees bent, feet flat on the floor, hands behind the head, lightly supporting it draw in your abdominals. Making sure your back is flush to the ground. Lift your shoulders off the ground and HOLD the abs tight at the top while holding the shoulders off the floor and abs tight, bring both knees toward your chest by lifting both feet off the ground and HOLD this position. Now you are “curled up into a ball” . HOLD THIS FOR 2 SECs then slowly lower your feet back to the floor and slowly lower your shoulders back toward the ground… keep your feet away from your buttocks at all times. Allow your knees to stay in a 45 degree angle. Keep your elbows wide

ONE REPETITION – FOUR COUNT AB

Step One: Lift shoulders off ground and HOLD
Step Two: Lift feet off ground knees toward your chest
Hold for 2 seconds
Step Three: Lower feet back to the ground
Step Four: Lower shoulders back to floor.

Progress this exercise by doing all four moves simultaneously!!

  In this exercise you are activating and maintaining a contraction of the upper area of your abdominals. Contrary to popular belief, the abdominals are not a few separate muscles. We have one abdominal wall where the Rectus abdominus, External Obliques, External Intercoastals and Serratus work together to create what we call your abs. When doing this exercise you will feel like you are using your lower abs, along with your hip flexors to lift the legs off the ground. When you are in the deepest contraction of this exercise, curled into a ball, hold that position for 2 seconds. Allow the abs to hold the contraction to get the full benefit of the exercise. You will feel your abdominal wall begin to burn in no time. You should Do 3 sets of 20 AND LET ME KNOW HOW IT GOES. DON’T FORGET TO SHARE THIS EXERCISE WITH YOUR FRIENDS AND MAKE SURE YOU ARE SUBSCRIBED TO OUR BLOG. SEE YOU SOON!!!

Never Forget to Stretch!

"And as always fitness enthusiasts, do not forget to stretch on daily basis. Even if on days you did not workout." Says Ophir Health and Fitness Coach from Fitness Fixes.

"Over time our bodies naturally lose their flexibility, muscle shrinks and inflammation may occur. Stretching helps prevent these discomforts from happening. A basic stretch should be more than sufficient. Once you get better, you may progress to the next level." Here are a few to get you started:

DOUBLE KNEE TO CHEST STRETCH

Preparation:
Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.

Movement :

• Lie flat on the floor with the legs straight.
• Lift both legs off of the floor and maintain triple flexion (at the hips, knees and ankles.)
• Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor.)
• With slow and controlled movement, grab the elevated legs into the chest (as shown.)
• Hold for 30 seconds. Repeat 2-3 times.

HAMSTRING – LOWER, LYING

Preparation:Lie down on back and flex hip and knee to 90°.
Your lumbar spine should NOT move!

Movement:

• Pull your thigh toward your chest and toe back toward your shin as far as you can control.
• Slowly extend knee to ceiling until a slight stretch is felt.
• The upper thigh must remain stationary without allowing the spine to move.
• Hold for 20-30 seconds, repeat for 2-3 reps then switch legs.
• Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt.

HIP FLEXOR – LYING

Preparation:Lie on your side.
Bring lower leg forward into triple flexion and grasp the ankle of top leg as shown.

Movement:

• Draw your belly button inward (activating the deep abdominal stabilising mechanism).
• Tighten glutes and perform a posterior pelvic tilt.
• Hold for 20-30 seconds, repeat for 2-3 reps.
• Explore different hip positions to find specific ‘tight spots’.

ERECTOR SPINAE – CROSS LEG

Preparation:
Lie supine on ground with left leg straight out, and right leg bent and crossed over left side as shown.

Movement:

• Draw your belly button inward.
• Slowly use your left arm against your right crossed    leg to apply pressure to the point of tension.
• Hold for 20-30 seconds, repeat for 2-3 reps.

BOW POSE

Preparation:
Start lying prone on the floor.

Movement:

• Bend the legs and reach back to grab both feet.
• Grab the feet from the outside.
• Draw the shoulder blades together.
• Arch the back while simultaneously pushing the feet up into the air so thighs come off the ground.
• Be sure to hold onto the feet tightly to allow the raising of the feet to increase the spinal extension.
• Hold this position for 3-5 deep breaths.

HIP FLEXOR – KNEELING

Preparation:Kneel on one knee as pictured.
Slightly abduct and internally rotate the back leg.

Movement:

• Draw your belly button inward (activating the deep abdominal stabilising mechanism).
• Tighten glutes and perform a posterior pelvic tilt.
• Hold for 20-30 seconds, repeat for 2-3 reps.
• Avoid arching low back!
• Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

KNEELING HIP FLEXOR

Preparation:Begin with one leg in a kneeling position and the other leg bent at a 90° angle.
Position the back leg in internal rotation.

Movement:

• Draw your belly button inward.
• Squeeze your buttocks while rotating pelvis posteriorly.
• Slowly, move your body forward until a mild tension is achieved in the front of the hip being stretched.
• Next raise your stretch side arm up and over to the opposite side, while maintaining pelvis position.
• Hold side bend position and slowly rotate towards back leg.
• Hold stretch for a minimum of 20 seconds each side.

POSTERIOR CAPSULE

Preparation:Start in anatomical position, with the shoulder blades retracted and depressed, and the transverse abdominus engaged (through a drawing-in maneuver.)

Movement:

• Bring the arm across the chest so that the palm is facing the body (as shown).
• With the opposing arm, apply LIGHT pressure until you feel a comfortable stretch in the posterior aspect of the shoulder.
• Hold for 1min each side. Repeat 2-3 times.
• Avoid the stretch if you feel ANY pain in the shoulder or arm.

PECTORAL – AGAINST WALL

Preparation:Stand against an object and form a 90/90° angle with your arms as depicted.

Movement:

• Draw your belly button inward.
• Slowly lean trunk forward from stationary arm until a slight stretch is felt in the anterior shoulder and pectoral region.
• Hold for 20-30 seconds, repeat for 2-3 reps.

LAT – KNEELING or MODIFIED CHILD’S POSE

Preparation :
Position yourself in kneeling position as pictured.

Movement :

• With one arm at a time, reach out, turn palm down (externally rotate the shoulder), push the lower back up (lumbar flexion).
• When first resistance barrier is felt, hold for 20-30 seconds.
• Repeat for 2-3 repetitions then switch arms.