Featured Articles by Dr. Evan Osar
Published by PT on the NET, ECA World Fitness and IDEA
Improving Balance
How many of you currently train clients who struggle with their balance? Whether you are training the geriatric, athletic or general fitness client, balance is essential to improving performance, regardless of a client’s goals. The loss of balance is a key component to many falls and debilitating injuries in the elderly. It can also mean the difference between making a play or not making a play in sports. The previous article on improving hip rotation (see “related articles” at right) focused on improving activation of the low level fibers of the gluteus maximus and deep rotators of the hip…
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Improving Hip Rotation
How many of you currently deal with clients and athletes with restrictions in hip motion? From the middle aged desk worker to the professional athlete, restrictions in hip motion are common in many individuals regardless of their activity level. While there are multiple causes of hip restrictions, a few of the more common ones include trauma (acute and repetitive), inhibition of the lumbo-pelvic core and pelvic floor, capsular restrictions and degenerative joint changes of the hip (osteoarthritis). Regardless of the aforementioned causes, limitations in hip rotation inevitably lead to compensatory movement patterns…
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Improving Shoulder Function, Part I
How many of you currently train clients who experience shoulder pain? How many of you reading this article currently experience soreness or discomfort in your own shoulders? As training and conditioning specialists, we routinely encounter clients and athletes who experience shoulder dysfunction. While shoulder dysfunction is most often multi-faceted in nature, several of the more common causes include muscle imbalances, overuse injuries and/or poor exercise selection. Regardless of the cause, one movement dysfunction that is common in the large majority of clients experiencing shoulder dysfunction is downward rotation and destabilization of the scapula. This article will provide a brief…
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Improving Shoulder Function, Part II
In Improving Shoulder Function – Part 1, we discussed normal shoulder biomechanics and several causes of shoulder dysfunction. In particular, instability and downward rotation of the scapula are among the most common scapular movement dysfunctions. Part 1 covered a specific strategy to improve stabilization while strengthening the muscles of upward rotation, specifically the serratus anterior, the upper trapezius and lower trapezius. In this article, we will focus on “pushing patterns” as a means of further improving scapular mechanics in order to integrate the shoulder into more functional patterns.
In Part 1, the isolated function of the serratus anterior was discussed. In review, the serratus anterior…
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Is It Possible to be Flexible Without Stretching?
I was recently watching a group exercise class at the facility where I train. The participants were performing a set of bridges with their feet on top of a BOSU. After the set was completed, the participants stretched their backs by pulling their knees into their chest. I have witnessed many similar type group exercise classes that perform resistance exercises followed by stretching. At first glance, it seems like a reasonable strategy – perform a resistance exercise followed by a stretching exercise. However, thinking about this strategy raised a question for me. Why should our clients need to stretch after performing non-maximal type resistance exercises? Why do our clients feel tight after they exercise and need to stretch so much just to feel looser? READ MORE
Want to Improve Your Client’s Hip Stability?
Do you train clients with hip instability? Have you had your clients perform exercises such as clam shells and side walking with elastic tubing around their ankles and still they demonstrate instability when they shift onto one leg? Well, don’t worry – you’re not alone. A large portion of our clients demonstrate hip instability when standing on one leg or performing lower extremity exercises. READ MORE
Balance Training for Seniors
One of the most challenging issues that affect older adults is instability and loss of balance. Improving balance is vital for improving the quality of this population’s workouts.
Recognizing and enhancing the various components of balance provides the greatest chance for success. This means improving stability (foot, knee and lumbar spine); teaching clients to dissociate at the appropriate regions (ankle, hip and thoracic spine); and progressing them through functional movement patterns. This systematic and progressive approach is key to enhancing balance while providing older individuals with essential tools for a lifetime of successful movement. READ MORE
Balance for Baby Boomer and Seniors
Senior Fitness: Understanding balance and instability in older adults can help you design effective programs from the ground up.
The Baby Boomer (45–63 years of age) and senior (64 and older) populations represent the fastest-growing sectors in America and are the economic groups with the most disposable income. What’s more, Boomers recognize the importance of achieving and maintaining their health and are willing to spend money on experts in the fields ofprehabilitation (designed to improve strength, stability and/or overall general conditioning prior to surgery) and corrective exercise in order to maintain their level of activity as they age. Therefore, the fitness industry must be prepared to address the specific needs of these populations. READ MORE
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