Dan Bryan Fitness & Sports Massage

24/06/2022

More fitness facts coming your way...

The gluteus maximus is the largest muscle in the body. We could look at this muscle as our engine when we perform daily functional tasks including running, sprint, climb stairs, jump, squatting, deadlift and lunge as it is the muscle that contributes the most amount of force of all the muscles which drive the femur (thigh bone) backwards known as hip extension.

The glutes are key to performance whether it be on the field, court or just working out for general fitness at home or in the gym. When we are trying to jump to take a hoop shot over a defender in basketball, sprinting down the pitch in football or trying to set PB's on the squat rack we need the glutes to be working optimally.

The gluteus maximus also plays a vital role in slowing us down during functional daily tasks. The gluteus maximum has to produce large amounts of force to degenerate the body when sitting in a chair and preventing us from just collapsing and crashing into it. The same when travelling downstairs the glutes allow us to go down steadily and to stabilise and maintain alignment of both the hip and knee joints.

Unfortunately, the gluteus maximus has a very common tendency to become under-active and not produce the necessary amount of force we need to both for everyday life and performance. This can have significant consequences such as injury and substandard sports performance. The good news is there are plenty of exercises, techniques and tools at your disposal to help improve and maintain your mobility and glute strength. This ensures that our posture and movement is in check to significantly reduce the risk of any long-term injuries which may occur and to maximise our performance in our sport.

For help on improving your mobility, posture and how to activate and integrate the flutes for greater strength and function please DM or email me @gmail.com

15/06/2022

These four exercises are excellent choices if your goal is weight loss and you want to build strength. When combining these four exercises within a plan, we utilise all the body's major muscle groups. Using unstable variations of traditional exercises, we can maximise the number of muscles used in a single exercise. For example, by combining a squat with a row, we work the large back muscles in addition to the muscles of the lower body, including the glutes, quads and hamstrings.

In addition, when we perform these exercises at a slow tempo for a high number of reps (ideally 12-20), we place the muscles under tension for a more extended period. This causes a greater metabolic demand, meaning more calories will be burned.

As these are strength exercises, they will promote the development of lean muscle mass. Increased lean muscle mass also raises your metabolism and causes more calories burned at rest. You tap into the stored energy you have, which is in the form of excess body fat when you are doing nothing! Essentially, the more muscle mass you have, the less body fat you have.

Essential weight loss workout tips:

Higher number of reps
Reps performed slower
Perform exercises which utilise large or multiple muscle groups.

Dan@ShawePhysio

training

08/06/2022

I am taking on new client's for personal training at Shawe Physio Hoddesdon. If you are interested please get in touch.

06/06/2022

I'm now a Sports Massage Therapist @ Shawe Physio.
Please get in touch if you are interested in sports massage sessions.

Herfordshire's premier private healthcare provider, specialising in Physiotherapy and Sports Massage

23/01/2022

This evidence-based programme is specifically designed to help you lose weight, reduce body fat and build lean muscle mass for a more defined appearance. This programme also incorporates stability training to improve coordination and balance. Each Programme includes a corrective exercise warm-up to improve the quality and quantity of movement. This is set to a default corrective warm-up for the lower body however this can be altered after having a movement assessment.

Full Access to Training App

Online Support from dedicated Trainer

Nutritional Support and specific goal setting

Programme supported exercise videos

Personalised Corrective Exercise Strategy to Improve Posture, Movement & Reduce Risk of Injury

*Click the link in bio

The programme is divided into a 3 phase progressive periodised programme designed to build your fitness from the ground up and produce enable continued progress as each phase provides new stimuli and challenges for your body to adapt to.

Weeks 1-4: Phase 1 - Stability Endurance Training

Weeks 5-8: Phase 2 - General Strength Training

Weeks 9-12: Phase 3 - Strength/Stability Super-sets

This programme includes a postural/movement assessment to be completed at the beginning of the programme. Weekly check-ins with a trainer are included to review your progress and to provide any tutoring that you need.

21/01/2022

ShoulderJoint Corrective Exercise for Injury reduction and rehab -

Shoulder External Rotator Activation aka No monies -

Credit to &
for calling this No monies lol ;)

This is one of the main strengthening exercises I use with clients who are lacking shoulder joint mobility and strength. When I assess clients posture some of the main signs of a lack of mobility and strength is the inability to keep the arms overhead and in line with the ears and having the ability to fully rotate the shoulder joint outwards. For most people, the arms tend to collapse forward due to a restriction of the large latissimus dorsi muscle becoming short and pulling the arms downward and causing them to rotate inwards (see earlier posts).

If the muscles which rotate the shoulder outwards are in lengthened position puts us at an increased risk of a rotator cuff tear. This is especially true if we partake in any throwing activities or sports such as basketball, cricket, baseball, swimming and tennis.

After we have used mobility techniques to return the ability to be able to fully reach above the head without compensating elsewhere, we can then move on to strengthening the muscles which rotate the arms outward. This will go a long way in maintaining the new flexibility we have gained from the mobility exercises, maintain our arms fully extended overhead without collapsing forward when reaching overhead, and maintaining optimal alignment of the shoulder joint.

By correcting this restriction and returning the shoulder joint closer to the optimal position we not only reduce the risk of injury but also optimise the force we can produce of the shoulder muscles as they are now all closer to their optimal length. This will result in improved sports performance.

17/01/2022

Lat Dorsi

The latissimus dorsi (Lats) is the largest muscle in the upper body and the second-largest muscle of the whole body behind the gluteus Maximus. The latissimus dorsi has a range of important functions in everyday life and sport. The latissimus dorsi along with the opposite gluteus maximum muscle is essential for propulsion and locomotion (walking, running etc). During a golf swing, the latissimus dorsi provides a large part of the force generated during the swing when striking the ball and also sports requiring throwing such as a baseball pitcher and cricket bowler (1). Breaststroke swimmers also rely on the latissimus dorsi strength to move through the water (1).

The latissimus dorsi has a strong tendency to become tight (short) and over-active which leads to restrictions and lack of mobility and function in both the shoulder joint and joints of the spine. In addition, the shortened position of the last causes a lack of strength and reduction in force output during sport which require optimal force from the latissimus dorsi.

The video of this post is a preview of latissimus dorsi self-release with a foam roller. This helps to improve the function of the latissimus dorsi as well as the quality of movement and function of the shoulder and spine.

References:

Image source: Photo source: Travell, Simons & Simons - Muscular pain & dysfunction 3rd edition (2019)

1. Travell, Simons & Simons - Muscular pain & dysfunction 3rd edition (2019)

14/01/2022

Our feelings are not a reliable source of information as to where postural dysfunction is coming from. Feelings are not facts. That's why we always need to perform a series of movement assessments to identify the structures causing the dysfunction.

Here's an example that we movement professionals often encounter: many people complain of hamstring 'tightness'. They are implying that their hamstrings have shortened and restricting their movement. What we tend to find when people complain of hamstring tightness is postural dysfunction in the lower body. When we conduct a movement assessment we tend to see client's/patients present with a pelvis that tilted forward (anterior pelvic tilt). This forward tilt pulls the hamstrings which attach on the backside of the pelvis into a lengthened (stretched) position. It is in fact the muscles which flex the hip that has become short and have an increase in activity and is the primary cause of this dysfunction. The opposing muscles to the hip flexors are the gluteal muscles and the hamstrings and when the hip flexors are short this pulls the glutes as well as the hamstrings into a lengthened position. As the gluteus maximum is the primary hip extensor and has been shut down by the short over-active hip flexors this then means that the hamstrings, which only assist the glutes in extending the hip have to take over the load (a concept known as synergistic dominance). The feeling of tightness in the hamstrings is actually the increased tension placed in the muscle as it is being pulled into a lengthened position from the forwardly tilted pelvis and an increase in activity of the hamstrings compensating for the lack of gluteus maximas activity.

Before you go to foam roll or stretch anything because it feels tight, remember that what we feel is a poor indicator of what is going on. We need greater accuracy that's why we movement professionals must always carry out a movement assessment(s) to find what's driving the dysfunction.

12/01/2022

Posture & movement DIY for low back & knee pain rehab/prehab

Self-hip joint mobilisation Preview

This next technique of this sample programme focuses on optimising the interaction between surfaces within the hip joint. This technique should follow the foam roll/massage ball release techniques.

The muscles which were released had originally caused a less than desirable interaction between the bones of the hip joint, thus preventing the necessary motions required for the joint to function properly. This is commonly seen in those with low back and knee pain who present with compensation at the hip joint. Both the knee joint and lumbar spine depend on optimal function and alignment of the hip joint.

Now that the muscles which were short/tight around the hip joint have thus released using the foam roll/massage ball for on to mobilising the hip joint. The use of the thick resistance band creates a distraction force at the hip joint and opens up space between the joint surfaces. This helps to reduce the poor interaction between the surfaces and aids in returning normal joint motion.

The next part of this sample programme will look at how to stretch the shortened hip flexor muscles to return optimal extensibility.

Order of exercise:

1. TFL release on the foam roller
2. Hip Joint self-mobilisation

Shoutout as always to
for teaching me this technique

06/01/2022

I recently watched the Art of Coaching that highlights the careers of 6x Superbowl head coach Bill Belichick and 7x College National Championship head coach Nick Saban. There is a scene when Saban is coaching his players and explains to his players a life lesson. Everyone wants to be the best, to reach their goals, but not all are prepared to do what it takes. It's not so much about what people want, anyone can say they want to lose 2 stone or run a marathon, but it's much more about what they are willing to do to get it done. There may be something we need to give up, which may be a bad habit, so we can replace it with a better habit. Nothing complex, just a simple straightforward maxim of life.

05/01/2022

Fat/Weight loss, Muscular definition, Endurance & Stability Home Resistance Training Program (with minimal equipment). Endurance

Complete each exercise in a circuit 2-3x over with 12-20 reps at a 3 (down).2 (Hold) .1 (Up) Tempo for each exercise

1. Single leg deadlift
2. Lunge to single arm row
3. Stability ball chest press
4. Single leg scaption

This programme is perfect for those who are looking for an effective home and/or gym programme with minimal equipment. This programme utilises all major muscle groups of the body in just 4 exercises! It is designed to support weight loss and decrease body fat while increasing lean muscle mass. This is also perfect for increasing muscular coordination, core strength and joint stability.

When it comes to resistance/strength training If our goal is weight/fat loss we need to keep the working muscles under a moderate amount of load for an extended period with minimal rest. This will maximise caloric burn. It would be great to see more of this kind of training happen as this is far more effective for weight loss compared to the popular HIIT plyometric training out there currently. That training is very over recommended for the general population. It's not that it's bad it's just not the best choice if your goal is to have a lean appearance. These programmes have a minimal time under tension with maximal force applied which is needed for power development (the actual goal of those programmes), not to mention long rest periods in order for the neuromuscular system to recover. Stability endurance training also has a much lower risk or injury compared to bodyweight HIIT programmes which demand close to optimal body mechanics to be able to absorb and dissipate the large forces acting on the joints of the body in that type of training.

05/01/2022

Fat/Weight loss, Muscular definition, Endurance & Stability Home Resistance Training Program (with minimal equipment). Endurance

Complete each exercise in a circuit 2-3x over with 12-20 reps at a 3 (down).2 (Hold) .1 (Up) Tempo for each exercise

1. Single leg deadlift
2. Lunge to single arm row
3. Stability ball chest press
4. Single leg scaption

This programme is perfect for those who are looking for an effective home and/or gym programme with minimal equipment. This programme utilises all major muscle groups of the body in just 4 exercises! It is designed to support weight loss and decrease body fat while increasing lean muscle mass. This is also perfect for increasing muscular coordination, core strength and joint stability.

When it comes to resistance/strength training If our goal is weight/fat loss we need to keep the working muscles under a moderate amount of load for an extended period with minimal rest. This will maximise caloric burn. It would be great to see more of this kind of training happen as this is far more effective for weight loss compared to the popular HIIT plyometric training out there currently. That training is very over recommended for the general population. It's not that it's bad it's just not the best choice if your goal is to have a lean appearance. These programmes have a minimal time under tension with maximal force applied which is needed for power development (the actual goal of those programmes), not to mention long rest periods in order for the neuromuscular system to recover. Stability endurance training also has a much lower risk or injury compared to bodyweight HIIT programmes which demand close to optimal body mechanics to be able to absorb and dissipate the large forces acting on the joints of the body in that type of training.