Dr Jeff Cubos » Exercises

Non-Specific Low Back Pain

jcubos — Mon, 26 Jul 2010 15:00:28 +0000

Diagnosis: Non-specific Low Back Pain.

Interpretation: Inadequate assessment.

Comment away!

Photo source

Zygapophyseal Joint Pain Patterns: Part 1B (Cervical Spine) A study testing the reliability of their pain charts by...
Its Not Always Bursitis: Greater Trochanter Pain Syndrome The use of “Trochanteric Bursitis” as a diagnosis for lateral...
Core Stability: Is it all a myth? The Journal of Bodywork & Movement Therapies recently published an...

Related posts brought to you by Yet Another Related Posts Plugin.

Dr. Richards on Biomechanics & Stretching

jcubos — Tue, 13 Jul 2010 02:28:07 +0000

A lecture by one of my university professors and mentors on biomechanics and stretching.

Optimum Body Mechanics A brief summary of maximizing Optimum Body Mechanics in activity...
Dr. Stuart McGill in Toronto A recent publication by Dr. McGill and an upcoming course...
Negative Effects of Static Stretching Negated? It goes without saying that the “commonly” held belief about...

Related posts brought to you by Yet Another Related Posts Plugin.

It Hurts So Good

jcubos — Tue, 22 Jun 2010 04:03:13 +0000

Here are some images from my morning foam rolling workshop with the Lululemon-West Edmonton Mall crew. For this workshop, I used Trigger Point Therapy’s new revolutionary “Grid” (click on this affiliate link for more information). To see the specific protocols I put them through, check out my youtube page or their facebook page.

A Morning With Lululemon A visual play by play of my interactive educational workshop...
Last Minute Gifts to Buy for…..Yourself: The Grid With Christmas rapidly approaching and shopping days swiftly diminishing, many...

Related posts brought to you by Yet Another Related Posts Plugin.

More on the Deep Front Line

jcubos — Fri, 11 Jun 2010 17:56:23 +0000

Recently Patrick Ward wrote an article on Mike Robertson’s website about the Deep Front Line. Its a good read so make sure you check it out.

The Deep Line as Patrick states, consists of the following:

Posterior tibialis > interosseuos membrane > Knee capsule > adductor hiatus > intermuscular septum > femoral triangle > psoas > anterior longitudinal ligament > diaphragm > pericardium > mediastinum > parietal pleura > fascia prevertebralis > scalenes

Patrick goes on to explain how breathing plays a very important role in the function of this line and provides some excellent strategies for correction and progression.

This got me thinking…

Often times I will use the Bunkie Testing method to assess the various lines throughout the body. I wrote a piece about the Bunkie Test late last year and it can be viewed here. Kevin Neeled also wrote a piece and shot some video on how and why this testing method may play an important role in kinetic linking for hockey players. You can read that here.

As mentioned last fall, the Bunkie Test consists of tests for the following

Anterior power line
Medial stabilizing line
Lateral stabilizing line
Posterior stabilizing line
Posterior power line

Do we truly know that we’re testing each of the above? Who knows, but based on Patrick’s article, I think we need to revisit the test and see how we can start testing the DEEP FRONT LINE. That is, the Deep Stabilizing Line. Maybe we can’t. But perhaps we can. I am not trying to reinvent the testing method here. I am simply seeing a flaw in the testing procedure and am now looking for a way to improve it. Joe Heiler of Sports Rehab Expert recently invited me to do an interview and discuss the Bunkie Method of Testing. I hope to do this interview in July so maybe I’ll have some answers by then.

Perhaps there are other ways to test this. I can’t remember off the top of my head right now so if you can think of one, make sure you let me know.

When a patient does present with “dysfunction” of this Deep Front Line, aside from attacking their breathing patterns, I progress to improving their rolling patterns as well. Generally, I will work the supine to prone rolling pattern to improve this line and specifically target the right arm / left leg or left arm / right leg combinations as needed. Carson Boddicker has written several pieces on these topics, one of which is a must read. For an introduction, make sure you read Core Competencies. Mark Young makes a good argument about testing the roll, but personally, I think quality is more important than quantity in this case…but that’s just my opinion!

Progression from here would be to the Dead Bug tract (not dissimilar to Patrick’s videos) and onward to chops and lifts (thanks Mike) and beyond to really attack their stabilizing function. Check out Nick Tumminello’s video of the Vertical Pallof Press for anterior stabilization (to combat lumbar extension).

Lots of info to digest here and certainly plenty of hot links to click on. So thanks to Patrick, Mike, Kevin, Mark, Carson, Nick, and Perry for unknowingly being participants in this post!

The Bunkie Test Although the assessment and treatment of myofascial and kinetic...
Minimizing Hip & Groin Injuries Considerations for minimizing hip and groin injuries in activity and...
Flexion Endurance Testing: V-Sit vs Plank Comparing the V-sit flexion endurance test vs the front plank...

Related posts brought to you by Yet Another Related Posts Plugin.

The 6 Minute Swim Prep

jcubos — Thu, 15 Apr 2010 03:49:20 +0000

Question # 1:

DO YOU SWIM?

If you answered “yes” to the above, please proceed to the next question. If not, thanks for visiting!

Question # 2:

DO YOU PREPARE YOURSELF TO SWIM?

If you answered “no” to the above, please view the following videos to help you prepare for your next run using the GRID by Trigger Point Performance Therapy.

Quadriceps – 60 seconds each leg (Total = 2 min)

Tensor Fascia Lata – 30 seconds each hip (Total = 1 min)

Mid – Latissimus Dorsi – 30 seconds each side (Total = 1 min)

Thoracic Spine Rotation – 30 seconds each side (Total = 1 min)

Quadruped Reach & Roll – 60 seconds

The 6 Minute Run Prep A 6 minute run prep using the Grid by Trigger...
Don’t Forget About the Swim: How the swim affects triathlon performance The ability to perform well during a triathlon is dictated...
Optimum Body Mechanics A brief summary of maximizing Optimum Body Mechanics in activity...

Related posts brought to you by Yet Another Related Posts Plugin.

The 6 Minute Run Prep

jcubos — Tue, 13 Apr 2010 18:59:24 +0000

Question # 1:

DO YOU RUN?

If you answered “yes” to the above, please proceed to the next question. If not, thanks for visiting!

Question # 2:

DO YOU PREPARE YOURSELF TO RUN?

If you answered “no” to the above, please view the following videos to help you prepare for your next run using the GRID by Trigger Point Performance Therapy.

Calves – 45 seconds each leg (Total = 1.5 min)

Quadriceps – 60 seconds each leg (Total = 2 min)

Tensor Fascia Lata – 30 seconds each hip (Total = 1 min)

Thoracic Spine Rotation – 45 seconds each side (Total = 1.5 min)

The 6 Minute Swim Prep A 6 minute swim prep using the Grid by Trigger...
Last Minute Gifts to Buy for…..Yourself: The Grid With Christmas rapidly approaching and shopping days swiftly diminishing, many...
Optimum Body Mechanics A brief summary of maximizing Optimum Body Mechanics in activity...

Related posts brought to you by Yet Another Related Posts Plugin.

Optimum Body Mechanics

jcubos — Sun, 11 Apr 2010 19:47:22 +0000

As a follow up to my interactive event this morning with the crew at Lululemon (West Edmonton Mall), here’s a brief summary of maximizing Optimum Body Mechanics in activity and sport. By no means is this a comprehensive article, it is merely a starting point to preventing injury and optimizing sport performance.

ANKLE:

What we need:

Dorsiflexion mobility

Why we need it:

Minimize stress on knee

How we can get it:

KNEE:
What we need:

We need to realize that the knee is often an innocent bystander

Why we need it:

We need to realize this because the research says so

How we can get it

We can achieve optimal knee mechanics by looking both above (the hip) and below (the ankle) this joint.

HIP:

What we need:

Saggittal plane mobility
Extension strength

Why we need it:

Minimize stress on lumbar spine

How we can get it:

What we need:

Frontal & Transverse plane dynamic stability

Why we need it:

Minimize dynamic valgus at knee and dynamic internal rotation at knee

How we can get it

Side Lying Abduction
Clam Shells (Hip – External Rotation)
Mini Band – External Rotation
Airplane (I’ll get a video of this up soon)

LOW BACK / CORE:

What we need:

Antirotation, Antiextension, Antilateral flexion STABILITY

Why we need it:

To be able to transfer forces THROUGH not TO the “joint” (aka Core”)

How we can get it:

Antirotation: “Pig on a Spit” Roll
Antiextension: Front Plank series including the Body Saw

Antilateral flexion: Farmer walk / Suitcase carry

What we need:

Lumbar intersegmental stability

Why we need it:

To be able to transfer forces THROUGH not TO the “joint” (aka Core”)

How we can get it:

Effective “core activation” methods

THORACIC SPINE:

What we need:

Rotation & Extension mobility

Why we need it:

Lumbar relief & Shoulder mobility

How we can get it:

SHOULDER:

What we need:

Scapular stability

Why we need it:

Shoulder mobility

How we can get it:

For those of you who are unfamiliar with this approach of looking at the body, please have a look at Coach Boyle’s The Joint by Joint approach and FITS Toronto’s 5-site Integrity

Anatomical photos courtesy of Primal Pictures

Common Movement Dysfunctions What to look for when screening and assessing the moving...
Minimizing Hip & Groin Injuries Considerations for minimizing hip and groin injuries in activity and...
Jumping Rope: A triathlete’s off season secret weapon? As I was jumping rope in between workouts yesterday (thats...

Related posts brought to you by Yet Another Related Posts Plugin.

Core Values (NY Times)

jcubos — Fri, 02 Apr 2010 16:06:38 +0000

Here’s a nice little video showing Dr. Stu McGill explain some simple “core” exercises that can be performed in the relative “early” stages of low back rehabilitation and injury prevention.

Core Stability: Is it all a myth? The Journal of Bodywork & Movement Therapies recently published an...
Flexion Endurance Testing: V-Sit vs Plank Comparing the V-sit flexion endurance test vs the front plank...
“What are the best core exercises in your opinion?” I was JUST asked this question on facebook, click to...

Related posts brought to you by Yet Another Related Posts Plugin.

Abdominal Hollow vs Abdominal Brace vs Abdominal _________

jcubos — Tue, 16 Mar 2010 05:08:13 +0000

I think its time for a healthy debate.

How SHOULD we be activating our core?

I’ve posted a link to this previously but for our own collective, professional development purposes, I think its time we revisit this topic.

Read the following article, then after reading, post your comments, rebuttals, etc below.

Core Stabilization Strategies: Abdominal Hollowing vs. Bracing

Then again, is this a topic even worthy of debate? What do you think?

Core Stability: Is it all a myth? The Journal of Bodywork & Movement Therapies recently published an...
Most Popular Posts My most popular posts to date. Thanks for reading!...
When, Not What! Making better informed decisions...

Related posts brought to you by Yet Another Related Posts Plugin.

“What are the best core exercises in your opinion?”

jcubos — Sat, 13 Mar 2010 06:07:29 +0000

I was JUST asked this question on facebook and my response was the following:

“Tough question. It depends if the athlete/patient is “healthy” or “injured”. Some need to start from square one and need to learn how to brace altogether. Others need motor control training…then you have people who can plank for days but need to start training their “core” in upright positions. Also depends on if they need core endurance, core stability, core strength….”

Anyway, on a whim, that was my answer. How would you answer that question?

Flexion Endurance Testing: V-Sit vs Plank Comparing the V-sit flexion endurance test vs the front plank...
Core Stability: Is it all a myth? The Journal of Bodywork & Movement Therapies recently published an...
Core Values (NY Times) Dr. Stu McGill demonstrates some "early" phase low back and...

Related posts brought to you by Yet Another Related Posts Plugin.