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Thera-Band Exercises Featured for Muscle Balance in Bottom Line Secrets
Jan 5th
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Bottom Line Secrets, a free e-newsletter, recently featured Dr. Phil Page in an article about simple exercises using Thera-Band resistance for muscle imbalance syndromes. He provides simple exercises for knee pain, hip pain, as well as upper back and shoulder pain… Read the entire article below.
Source: HealthyWoman / Bottom Line: December, 2010
Body-Balancing Workout for Pain-Free JointsWhen it comes to our muscles, stronger is better, right? Not necessarily. When one muscle is too strong compared to another, it creates an imbalance that leaves our joints vulnerable to inflammation, injury and pain.
According to physical therapist and certified athletic trainer Phil Page, PhD, PT, coauthor of Assessment and Treatment of Muscle Imbalance, as we age, certain muscles typically become overstretched, which weakens them… while certain other muscles tend to shorten, becoming strong but tight. Scientists aren’t sure why this happens (though poor posture is a likely factor), but they do know that it causes abnormal wear and tear on joints.
Example: In the shoulder joint, various muscles pull from different directions on the ball at the top of the humerus (upper arm bone). This keeps the ball More >
Squatting on unstable surfaces does not increase muscle activation
Jan 4th
Unstable surfaces such as foam pads and air-filled disks have historically been used to increase muscle activation of the legs while performing a squat. Some believe that standing on an unstable surface requires more activation of muscle to maintain stability. Research featured on the Academy Blog has shown, however, that standing on unstable surfaces actually decreases the force output and EMG activation levels of the extremities. Unfortunately, some studies show conflicting results due to different methodologies, leading to confusion in daily practice.
Dr. Jeffery McBride and his colleagues at Appalachian State University in North Carolina performed a study on the EMG levels of the thigh and lower back muscles while subjects squatted on a stable and unstable surface using an inflatable disc under each foot. The subjects performed these squats at various loads to look at the effects of different levels of resistance as well as instability.
The stable squat condition resulted in similar or higher EMG activation of the vastus lateralis, hamstrings, and lumbar erector spinae compared to the unstable condition at all resistance levels. The researchers concluded that unstable squatting results in significantly less muscle activation and should not be used if the goal of the exercise is to increase strength. While Thera-Band More >
Active Aging Today Series: Thera-Band Exercises for Plantar Fasciitis
Dec 31st
Plantar Fasciitis by Dr. Phil Page
Plantar Fasciitis is characterized by pain at the bottom of the foot, and is sometimes associated with a ‘heel spur.’ Specific exercises in the First Step to Foot Relief kit can help improve the symptoms of plantar fasciitis. Download and read the article with exercises here.
REFERENCE: Page P. Plantar Fasciitis. Active Aging Today, 2(2), 2010. Available online here
Visit the Thera-Band Academy Plantar Fasciitis Resource Center here
Active Aging Today Series: Exercises for Frozen Shoulder
Dec 30th
Frozen Shoulder Syndrome by Dr. Phil Page
Frozen shoulder, or “adhesive capsulitis” is a painful and debilitating condition that is difficult to manage. Exercise therapy may be helpful in maintaining range of motion and functional ability. The Thera-Band Shoulder Pulley is an important tool to increase shoulder motion. Download and read the article with exercises here.
REFERENCE: Page P. Frozen shoulder syndrome. Active Aging Today, 2(1), 2010. Available online here
Visit the Thera-Band Academy Frozen Shoulder Resource Center here
Active Aging Today Series: Thera-Band Exercises for Muscle Imbalance
Dec 29th
Muscle Imbalance Syndromes in Older Adults by Dr. Phil Page
As we age, muscles develop characteristic patterns of tightness and weakness, leading to muscle imbalance. This imbalance is often associated with poor posture and musculoskeletal pain. Specific exercises with Thera-Band Resistance Bands and Stretch Strap can help restore muscle balance and improve posture. Download and read the article with exercises here.
REFERENCE: Page P. Muscle imbalance syndromes in older adults. Active Aging Today, 1(6), 2010. Available online here
Visit the Thera-Band Academy Older Adult Resource Center here
