
	The Renkens Center Newsletter Volume 2; Issue 2

Bringing You Another Tool - Muslce Activation

I am excited and proud to bring yet another treatment method to patients of The Renkens Center. For the past year I have been flying to Colorado once a month to learn Muscle Activation Techniques (MAT). This proven method of restoring proper muscle function adds another dimension to my toolbox for eliminating pain and restoring efficient range of motion. I am proud to write that I am the only Muscle Activation Specialist in the state of Tennessee and one of only four in the entire southeast region.

While MAT is effective enough to be used as a stand-alone therapy, I have found it to be the perfect compliment to the Active Release work I use to break up adhesions and restore range of motion and proper movement patterns. I believe MAT is the missing link to all forms of therapy and exercise. The technique is designed to not only help athletes recover from injuries quickly, but also to prevent injuries from happening in the first place. By balancing the muscular system, MAT and ART not only provides an improved environment for healing, but can actually prepare the body to be more efficient in training and athletic performance.

How does MAT work? Whether it be to overuse, trauma, or biochemical imbalances, muscles are prone to neuromuscular inhibition. Neuromuscular inhibition is a technical way of saying that the communication between your brain and muscles has become dysfunctional similar to that of loose wires in a light switch. Simply put, muscles shut down. The result is instability and when instability exists, injury usually results. The ensuing pain and discomfort that results from muscle inhibition and compensation can be eliminated and even prevented by getting your muscles to function properly. This is how MAT is so effective.

Range of motion evaluations and comprehensive muscle testing help to identify muscle imbalances and poor neurological connections. State-of-the-art techniques and treatments are then used to restore proper neural connections, correct muscle imbalances, and get rid of compensations and pain. MAT ensures that all the muscles contributing to a range of motion are working as they should. With all of the muscles working as they should, the body is more stable and efficient through all ranges of motion and the body does not have to compensate. This equates to decreased stress to muscles and joints, faster healing, quicker recovery following training and optimal performance.

Functional Food

We are all familiar with the concept of wanting to lose weight. The media surrounds us with ads for foods, drinks, equipment and devices to get rid of unwanted pounds. Perhaps you are one of many individuals who have in years past or have currently resolved to shed body fat, lose weight, get more fit, and improve your overall health. One of the common stumbling blocks people come across during their quest to lose weight is the question of what to eat. As many have heard, one would be wise to eat 5-7 meals / snacks per day, as this will be helpful in attaining their goals. The big question is, "How does one eat that frequently without consuming too many calories, carbohydrates, and 'bad' fat grams?" One successful strategy is to consume healthy, convenient (if it's not convenient you will either skip the meal or eat something unhealthy) "snacks" between meals.

I am constantly on the lookout for products and foods that meet the above requirements. Recently, I tried the Paleo Bar and the UltraLean Bar. Normally I am quite reluctant to give most bars and drinks a try because all too often they contain ingredients and additives that do more harm to our bodies than good. However, this food bar is different.

Both the Paleo Bar (Designs For Health) and the UltraLean Bar (BioGenesis Nutraceuticals) are made by reputable companies. All of their products are pharmaceutical grade, assuring its consumers of the highest of quality control through frequent third-party testing. The bar is made with organic ingredients, free of trans fats and corn/high fructose syrups, low in carbohydrates, and supplies the right proportion of protein, 'good' fats, and fiber. The bars come in flavors including Chocolate Almond, Mixed Berry, Vanilla Almond, Coconut Almond, and Apple Cinnamon and Mocha Crunch.

Since the bars are only available through licensed health-care providers, I am going to make the bars available to friends of The Renkens Center. The food bars can be purchased individually or by the box. If you would like to taste a bar, please let me know the next time you are in for a visit. I will be happy to give you one to try. If you are interested in more information or in purchasing some food bars, please call 386-7060, or email me at: josh@therenkenscenter.com

Exercise of the Month: Stability Plank

Last month we covered the strategy of the abdominal brace for enhancing spinal stability and preserving low back health. This month's exercise is what I believe to be the best stabilization exercise out there. Perhaps the biggest benefit to this exercise and its progressions - and what makes it safer than other strategies for strengthening the core - is that the spine is spared from high compressive loads while performing it. Monitored and measured by EMG, the front plank registered 1900 N of compressive load on the lumbar spine when performed. By comparison, traditional sit-ups impose approximately 3350 N (730 lbs.) of compression on the spine.  The bicycle crunch or cross knee curl-up exerts over 2900 N of force on the spine. Even worse is the "superman" exercise (individual lies facedown and extends the legs and outstretched arms), which unfortunately is all too often prescribed in clinics and gyms. This exercise imposes up to 6000 N ( @ 1400 lbs.) on the spine! (McGill)

To correctly perform the plank, begin by lying on your stomach with your forearms on the ground under your chest. Brace your abdominals while continuing to breath.  Contract the entire abdominal wall and feel the back musculature contract with it. This is the brace - ALL muscles AROUND the torso stiffen to ensure stability.  Remember, this is not a maximal squeezing of the abdominal wall.  You are not posing for the next cover of Muscle Head Mag. The focus is on matching the intensity of the contraction to the stability demand of the task. In other words, a lot of stability is achieved in the first 25% of the maximum contraction level. 100% muscle contraction levels are rarely needed. The trick, accordingly, is to activate many muscles to achieve symmetric stiffness around the joints. Next, push off of your elbows, supporting your weight on your forearms and toes. Push your neck and sternum as far up and away from your forearms as possible. There should be a straight line between your ear and your ankle, with no sagging, bending, or lateral tilting at the hips or thoracolumbar spine. Maintain your abdominal brace and hold a static position for the prescribed length of time.

I like to prescribe repetitions up to 15 seconds for multiple repetitions with shorter recovery times as stability improves. Once the plank is mastered in this position, one can progress to the side plank position and other progressions such as transitioning from front to side at different tempos with different commands (visual, auditory, sensory). Once the skill of transitioning (ribcage and pelvis moving as a unit) is mastered, further progressions are possible. This plank series provides endless possibilities for increasing the intensity level. An important requirement for many athletes is to ensure spinal stability while breathing hard, such as when competing in high-intensity sports. One of my favorite ways to train this is to perform either an interval on the treadmill or a high intensity circuit of three or four exercises and immediately drop into the plank position. Now the muscles must co-contract to ensure sufficient spinal stability while at the same time rhythmically contract and relax the abdominal wall and diaphragm to assist with breathing. A fit and properly trained motor and stability system will be up to the task, while an unfit and improperly trained system will not. Typically, an untrained system will fail with respects to maintaining optimal stability and stiffness around the joints.