Fun Fact #5: Training the lower back in the morning may put you more at risk for injury.

Intervertebral Discs sit between each vertebrae in the human spine. These are the structures you hear of when someone says they have a herniated disc.

Upon waking first thing in the morning your intervertebral discs are hyperhydrated or filled with a lot of fluid. This normally decreases throughout the day as you bear weight through your spine with normal activity.

Because of the hyperhydration, the discs are taller and ligaments that cross over the disc become more taut, and have less give, causing more stress on the discs with movement. This situation may set you up to be more at risk for lower back injuries when stressing the spine right after waking up.

So what does this mean for me?

1. Don’t stop exercising in the morning if you don’t have time to exercise at any other point.

2. If possible, train later in the day (McGill recommends waiting 2 hours after waking to train) or if not possible try to spend some time in a weight bearing position (standing, sitting, walking) before starting your session.

3. Save the exercises that are tougher on your lower back (ie: Deadlifting, Squats, Olympic Lifts, Abdominal exercises) for sessions later in the day.

4. As always warm up thoroughly and specifically to prepare your body for the exercises to come in your training session.

Resources

McGill S. (2007) Low Back Disorders. Human Kinetics Publishers.

Fun Fact #3 - 6 steps to a bigger, safer bench

If you guys haven't noticed I skipped #3 previously and went straight to #4 already. Trust me I'm going to be a doctor.

Using new technique will feel a bit awkward but I promise in the long run this will pay off, both adding more weight to your bench and keeping your shoulders healthier.

1. While lying on the bench pull your shoulder blades together and down

2. Walk your feet up toward your head (you won't make it there unless you're a freak, just try and walk your feet back some) and then widen them out.

3. Get tight! This position allows you to get power from the floor into your arms to bench more weight, but only if you keep your body rigid enough to allow this to happen. Try squeezing your butt muscles tight and keeping everything from your feet to your shoulders rigid.

4. Take a spot to unrack the bar - you want your upper back to stay tucked into position and trying to unrack the bar yourself will cause you to lose that position. Remember, shoulder blades together and down, chest up.

5. Take a deep breath in before letting the bar descend and don't let go of that breath until the hardest part of the lift is over.

6. As the bar is descending try to focus on bringing your chest up to meet the bar as the bar lowers.

Now smile because you just smoked your previous best bench PR.

Fun Fact #2 - Got Knee Pain?

Got Knee Pain? Don't feel badly, its the most common lower extremity area to have an injury.

Recent research from Chris Powers over at the University of Southern California is showing that knee pain is often due to abnormalities at the hip!

Well, The knee bone's connected to the, hip bone...

It makes sense that movement at one joint, or abnormal movement at one joint (the hip) affects another (the knee).

If you have knee pain, talk to your doctor about seeing a physical therapist or another qualified health professional.

However, if you are interested in how we can prevent future knee pain, how do we go about this? Strengthen the hips and trunk. Some of my favorite exercises to do that are:

X-walks: To strengthen hip abductors and External Rotators
http://www.youtube.com/watch?v=C9IcLbu8ThY

Band Resisted Bird Dogs - Strengthens hip extensors and trunks muscles
http://www.youtube.com/watch?v=xx94FoB-DeI&feature=results_video&playnext=1&list=PLB37775E3E3369354

Make sure you set your hips and core in one position for the bird dog. All movements should be coming from your hip. You shouldn't be creating a big curve in your lower back each time your leg shoots back.

These are two movements I put into my warmups for about 2 sets at the start of each lower body session.

Save your knees.

Resources:

Powers C M. The Influence of Abnormal Hip Mechanics on Knee Injury: A Biomechanical Perspective. Journal of Orthopaedic and Sports Physical Therapy February 2010 vol 40:N 2:42-51