Intermediate Work Set using 40 second work-20 second rest (Pike exercise shown)
MUSCLE Training for stamina: MUSCLE training exercises are done with progressive duration - up to 1 minute. Each exercise stresses the body to maintain a neutral spine for longer periods with progressive levels of instability. The longer periods of work and shorter periods of rest, stress the muscle strength and endurance. Endurance-strengthening also trains the muscles in the way that they are used.
Core muscles are used all day long to hold the head and spine upright, whether sitting or standing. The average American sits 13 hours a day. In our society, sitting is the new cigarettes. The inability to maintain proper posture during long bouts of sitting can cause pain in the shoulder blades, neck, and back. The primary muscles that maintain the head in an upright, neutral position, attach to the scapula (shoulder girdle). These along with the numerous small muscles that attach to the cervical spine work all-day long holding up the head.
When the head is fully upright, most of the weight is supported through the vertebrae. This is why good posture is actually easier on your body than if you slump. (rounded shoulders and a forward head posture). The forward head posture causes the trapezius, levator scapulae, and rhomboids to remain in a state of constant tension. This frequently causes the knot or trigger point in the shoulder blade area that affects so many people. There is also stress on the ligaments and joints of the cervical spine. The body reacts by adapting to this prolonged position, causing a change in the cervical lordosis. This protrusion at the lower cervical spine is called a dowagers hump. Slumping in a chair also causes these problems. Instead of using the erector muscles of the spine to hold it up, we slump making the joints, joint capsules, and ligaments do the work. These ligaments in the lumbar spine and sacroiliac joint are frequently the cause of chronic back pain.
This Super-Z system of endurance-strengthening for postural muscles developed over time. A system of reps and sets could also be used. Whatever system you choose, teaching your clients to maintain a neutral spine in any condition will assist in the goal of maintaining good posture at all times. Endurance (stamina) testing on the Super-Z also helps identify areas of weakness. Is there shoulder girdle weakness? Is the first thing to fatigue the back muscles or the abdominals? Not only are your evaluating and identifying, but you are providing the needed intervention. The Super-Z lets any therapist, trainer, or coach provide these services.
Don't just treat your clients, make them better! For more information about the Super-Z MUSCLE Trainer, call the inventor
Rick Zivney, PT 214-679-0186
Core muscles are used all day long to hold the head and spine upright, whether sitting or standing. The average American sits 13 hours a day. In our society, sitting is the new cigarettes. The inability to maintain proper posture during long bouts of sitting can cause pain in the shoulder blades, neck, and back. The primary muscles that maintain the head in an upright, neutral position, attach to the scapula (shoulder girdle). These along with the numerous small muscles that attach to the cervical spine work all-day long holding up the head.
When the head is fully upright, most of the weight is supported through the vertebrae. This is why good posture is actually easier on your body than if you slump. (rounded shoulders and a forward head posture). The forward head posture causes the trapezius, levator scapulae, and rhomboids to remain in a state of constant tension. This frequently causes the knot or trigger point in the shoulder blade area that affects so many people. There is also stress on the ligaments and joints of the cervical spine. The body reacts by adapting to this prolonged position, causing a change in the cervical lordosis. This protrusion at the lower cervical spine is called a dowagers hump. Slumping in a chair also causes these problems. Instead of using the erector muscles of the spine to hold it up, we slump making the joints, joint capsules, and ligaments do the work. These ligaments in the lumbar spine and sacroiliac joint are frequently the cause of chronic back pain.
This Super-Z system of endurance-strengthening for postural muscles developed over time. A system of reps and sets could also be used. Whatever system you choose, teaching your clients to maintain a neutral spine in any condition will assist in the goal of maintaining good posture at all times. Endurance (stamina) testing on the Super-Z also helps identify areas of weakness. Is there shoulder girdle weakness? Is the first thing to fatigue the back muscles or the abdominals? Not only are your evaluating and identifying, but you are providing the needed intervention. The Super-Z lets any therapist, trainer, or coach provide these services.
Don't just treat your clients, make them better! For more information about the Super-Z MUSCLE Trainer, call the inventor
Rick Zivney, PT 214-679-0186