Murray Spine & Muscle

I would like to share an excerpt from an email that I received from a good friend recently..

HEY!

Murray!  What’s up my man?  I wanted to send you a quick thank you email that originates from my brief talk with you at the Highland Drive show back in like October (or whenever it was).  You, Foz and I were all talking out back and you were talking about your work and Foz and I were bitching about sore backs…and you were like… “do push ups, squats and deadlifts.”  And since around then when I joined Fitocracy, I’ve been doing them and tracking them.  I’m still a pretty big wimp for a dude my size, but I haven’t really had any back soreness that wasn’t related to lifting a large weight (and that soreness isn’t bad) since then!  So I figured I should give credit where credit is due, thanks dude!  I hope all is well and life is treating you good…

I remember that conversation well enough to recall how it went down. I basically looked at my two friends and said “Guys! Your backs hurt because you don’t do anything with them. You sit in chairs all day at work, all night in front of the TV or computer, and you never lift any weights. You can’t expect to be able to pick up your 25 pound child off the ground, when you never train to lift anything heavier than a pencil.. You need to get your body prepared to handle the load, no matter how heavy or light it may seem.”

The above letter is just a hint of what strength can do for the low back. You really need to just try it and find out for yourself!

The video below was recorded by my good friend and colleague Dr. Christopher Stepien. He breaks down the proper movement patterns associated with the ‘Deadlift’, and touches on why it is such an important exercise when trying to become stronger. I recommend watching the video as a good place to start, but you should absolutely have some one on one instruction when attempting to perform a movement like this under load.

Happy Lifting!

That is the question.

A very good question, and one that you should ask yourself. Should I kip while doing pull-ups?

Other good questions might include..  Why do I CrossFit? Is it to become stronger? Or to improve my “Fran” time? Do I want to be a competitor in the CrossFit arena? Does it HURT my shoulders when I kip? These are all things that we should ask ourselves.

“Shoulder injury is the CrossFit flu.” -Elizabeth aka Elastigirl

I’m writing this post because as a health professional who consistently treats shoulder pain, I feel it is my duty to speak up.

I often hear athletes say, “It hurts when I kip, but when I do regular pull-ups it feels fine.” That sensation alone should tell you that it’s not the right choice for yourself.

While taking the gymnastics certification, Tucker taught us that when we kip, the strain put on our shoulders is 6x our body weight! That’s A LOT of weight. That means for a person weighing 150 pounds, when he or she kips, the amount of load traveling through the glenohumeral joint and surrounding tissues is 900 pounds. Let me repeat that: 900 pounds of force. Even if Tucker was exagerrating and it’s only 2-3x our body weight, it’s still plenty of weight to be punishing our shoulders with repetitively. I would much rather see CrossFit athletes develop TRUE STRENGTH and focus on strict pull-ups. So why don’t we?

I think a lot of it has to do with the desire to keep up with the pack and finish the WOD as quickly as possible. I don’t know about you, but I do know that I will never be a CrossFit competitor, and therefore could give a damn what my “Fran” time is. Yes; I want to be good at “Fran”, but I define that by the ability to complete “Fran” using strict pull-ups.

Part of the CrossFit motto is that we keep the intensity up during our WODs in order to increase our overall power. If that’s the case, I think “banded” pull-ups are the way to go. They will allow you to keep your intensity high so you’re not doing 1 rep at a time, while at the same time save the strain on the shoulders from doing kipping pull-ups.

Should you never do a kip? That’s not what I’m saying here. I think it’s a fun exercise to practice and potentially be good at. But I feel as though it should be reserved during WODs for those athletes who demonstrate a higher competency of their sport and are built to handle the strain on their shoulders. Even with that said, I know that a good majority of those athletes will suffer from shoulder injuries as well.

Let’s face it, not all of us were cut out to be competitors, so why do we care so much about improving our WOD times? I feel that we should focus on improving our overall strength; which is why we started in the first place.

Food for thought.

Strength does not come from physical capacity.
It comes from an indomitable will.
- Mohandas Gandhi (Mahatma Gandhi)

I only partially agree with the quote above. Yes, strength comes from indomitable will, but strength also comes from physical capacity. In fact, one great way to improve your will, is to improve your body’s overall strength. If you are looking to improve your strength on both levels, look no further than CrossFit. It will challenge your mental fortitude and physical capacity day in and day out. There are times when your body and mind will want to quit during a workout, but if you don’t let it, and keep pushing through, you will be amazed at the results. I have been “CrossFitting” since January 2008 and I am in the best physical and mental condition of my life. It is a way of life, and I plan on incorporating it in my life until I’m no longer on this planet.

This past weekend I traveled to CrossFit Morristown to participate in a CrossFit Level 1 Trainer seminar. I could not think of a better way to have spent my holiday weekend. It was challenging, fun, and inspirational. Not only were the coaches knowledgeable in assessing movement pattern dysfunctions, but they were also great at teaching you how to move properly, whether it be performing a squat or a more complicated movement like a Medicine Ball Clean, Overhead Squat, Deadlift, etc..

For those of you who are unfamiliar with CrossFit, it is a workout regiment that combines varied functional movements performed at a high intensity to help you build strength. Functional movements are exercises that translate into everyday life. In order to get up and down out of a chair you need to be able to squat properly. If you want to pick your groceries up off the floor without throwing out your back you need to be able to perform a deadlift properly. CrossFit can teach you how to do these movements correctly, helping your incorporate them into your workout routine in order to increase your overall physical capacity. Blending gymnastics (body weight exercises), Olympic Lifting (moving a large load quickly across time and space), and aerobic exercises like running and rowing, CrossFit is the best workout regiment currently available in my professional opinion. My focus as a chiropractor is to restore your full range of motion to all the joints in your body. CrossFit then teaches you how to use this range by training your body to move correctly through it’s full range of motion.

The beauty of CrossFit is that all workouts can be scaled to meet the needs of each individual. Whether you are an elite athlete looking to press more than twice your weight overhead, or a grandparent looking to build strength to pick your grandchildren up off the floor, CrossFit can help you accomplish your goals. The age range for the seminar this weekend was anywhere from late teens to seniors who took part in the training. From children to the elderly, it can be taught across all ages. With that said, please be sure to learn the involved motions from a certified trainer before you jump head first into a CrossFit workout. Without doing so would be a recipe for injury.

I never thought so much of a workout could be accomplished just by using a PVC pipe to learn how to perform an overhead squat, etc. Now I know.

The goal of the weekend was to teach all participants how to take the skills learned and teach them to their future clients. I can’t wait to start applying the knowledge I learned to all my patients/clients!

Speaking of indomitable will, and CrossFit being for everyone, I would like to give a shout out to my good friend and colleague Jen Lesniak of Lesniak Chiropractic in Buffalo, NY. She participated in every single skill set and workout this weekend while being 36 weeks pregnant! Can I get a “Hell Yes!”? You were an inspiration to us all this weekend! I would also like to give another huge thanks to all the great coaches who taught the seminar this weekend. You are all amazing teachers! Thanks again!!

Don’t be mad Jen, but I couldn’t help but snap a shot of you during “Fran” Keep on keeping on!

If you refuse to quit jogging, can I make a few suggestions?

For starters, stand up straight! Or should I say “Jog up straight.” It is incredible to me, the amount of people who jog hunched over leading with their heads. Leading with your head places an unnecessary load on the discs in your spine where the neck meets the upper back. For every inch that the head is in front of the body, there is approximately 8lbs of pressure added to that area of the spine. This is the reason your neck hurts after a full day of starring at your computer. The inertia and impact of running with your head forward will add even more load to this area. When you run, you should run with your chest tall, slightly leading with your chest, not your head/neck. The only time I can think it would behoove you to lead with your neck would be if you are crossing the finish line and the race is neck and neck.. Some pun intended.

My next recommendation is for those living in a concrete jungle. Grass is hard to come by, but if you can, grass is the ideal surface for running. Whatever you do, try to avoid running on sidewalks. If you stop to look at the sidewalks of NYC, or most cities for that matter, you will notice that they all slant down and in towards the road. While this is great for the run off of rain water, this is terrible for.. you guessed it.. your joints!! When you run on the slanted sidewalks, the concrete is not the only thing that is slanted. It starts at the ankles, then the knees, and finally works it way up to your hips and spine. This unleveling of the hips is bad enough to WALK around on, now try adding even more impact with jogging. Talk about adding insult to injury.

What I have found to work best for us city dwellers is to go to the nearest park and pick a patch off grass equal to the width of a soccer field. SPRINT to one side; rest, and then sprint back. I like to do 10 push-ups in between sprints while I’m “resting”. If you cannot find a patch of grass wide enough that’s fine. All you need to do is pick a smaller patch, and run back and forth a few times, whatever you think would equal the width of a soccer field. I have found that I usually have to resort to the latter method in a crowded park. Either way, you will notice that you will get more of a workout in less than half the time it would take you to go for a jog around the streets of New York.

Happy sprinting!

Sprinting is running!

Have you been jogging for a while now? Yet continue to wonder why you’re not in the best shape of your life, even though you “workout” (jog) everyday. I’ll tell you why…

Jogging is not a highly intense or varied enough activity. Over time the body adapts and becomes more efficient at the repetitive motion, therefore not burning as many calories as it did when you started.  High intensity, varied, short interval activities are required in order to boost metabolism. In fact, jogging actually counteracts our metabolism by placing our bodies in a catabolic state. This catabolic state causes our bodies to actually lose muscle mass and DECREASE our metabolic rate. Muscle mass is what raises your metabolism and keeps you fit.

Have you ever compared a sprinter to a marathon runner? Which one has more muscle? Who looks more fit? The sprinter with muscles busting out of their tights, or the marathoner who looks emaciated?

Jogging is also incredibly bad for our joints. It’s a high impact activity that causes unnecessary compressive forces on our ankles, knees, and hips; continuing all the way up the spine.. Often times the compressive forces put through such joints are 1.5 to 2 times our body weight. I see patients on a regular basis with joint pain that stems from jogging. Not to mention, we jog on unforgiving solid surfaces such as concrete!

So what should you do then?

SPRINT! It’s easier and more fun that it sounds. It also takes much less time then jogging.

Here’s what I reccommend..

Find a soccer field, or any area equal to the width of a soccer field. Start on one side and run across as fast as your literally can. Then rest for 30 seconds to a minute. Enough time to catch your breath. Depending on your current level of fitness, keep in mind that you may need to rest longer. Whatever is most comfortable for you. Maybe even do some push-ups while you’re waiting to run back across. If you can, try your best to run on GRASS. If you live in a a city, you’ll have to get creative. Living in NYC, I’ll walk to the nearest park, pick a plot of grass, and usually sprint back and forth a few times, enough to feel like I’ve covered the same amount of distance as the width of a soccer field.

Don’t forget to take a bottle of water with you! You’re going to need it.

Try doing this 5 to 10 times.

Now you’re done. You can go home and get on with the rest of your day, and not waste precious time doing more harm to your body than good.

One final thought to ponder. Considering human genetics have not change in thousands of years, do you think we were built to sprint or jog?

If I had to guess, I would say no animal was ever hunted down while jogging after it…

MSM Workout Of The Day (WOD)

5-10 rounds of Sprints with 10 push-ups in between rounds.

In this month’s newsletter I would like to discuss 5 simple ways that you can improve your health and longevity. Some of these suggestions may seem obvious, but I assure you that if you follow these 5 simple tips daily, you will not only start to feel better, but you will also look better too.

1) Fresh Fiber First. This first step is meant to help us feel full and satisfied after each meal, as well as deter us from overeating when we are looking at a large piece of chocolate cake. Now when I say fresh fiber, I am talking about fresh fruits and vegetables, not the fiber found in bread and cereals. One of the best ways to include this step into our daily lives is to consistently buy fresh fruits and vegetables so they can be on hand in our homes. If you own a steamer, it’s easy to include some fresh veggies with your lunch and dinner. I often like to include plenty of fresh veggies with my morning omelet. Before eating that large piece of cake, try having an apple. This will curb your appetite and help you eat a smaller portion. Eventually you may find yourself craving the apple instead of the cake and that is a good feeling!

2) Drink Plenty of Water. Did you know that water is ranked second next to oxygen as an essential nutrient for life? We can only survive a few days without it. Water is essential in regulating our body’s temperature, flushing out toxins, and cushioning our joints and organs during impact. You know what the best part about water is? It is calorie free! So instead of drinking sodas and juices that are high in sugar, we can drink water to help replenish our cells and maintain a healthy body weight. Speaking of cells, if you’re looking to add vibrancy and youth to your skin drinking water will help. This is because two-thirds of our cells are comprised of water. If your body is dehydrated it will start to draw water out of your cells, giving your skin a sagging appearance. The best way to make sure you are drinking enough water throughout the day is to carry a water bottle with you at all times.

3) Get Adequate Sleep. Our bodies require plenty of rest in order to stay healthy and energized. In fact, during these winter months, it is recommended that we obtain 9.5 hours of total rest and darkness per night. Did you ever notice that it is harder to get out of bed on a cold dark day? That is because our bodies are meant to essentially hibernate during the short, cold days of winter. So the next time you are feeling guilty for sleeping in, just remind yourself that it is good for your health! The best way to ensure that you are getting plenty of quality rest is to sleep in complete darkness. This means covering up any lights on alarms, cell phones, etc. Try hanging blackout curtains in your bedroom to block out street lights. Other great tips to ensure your body is getting the adequate sleep it requires is to eliminate the television, computer, and other stimulating devices from your bedroom. This lack of light and stimulation will help your body relax and prepare for sleep. Reading a book, talking with family, and meditation are great ways to help you relax. Also keep in mind, one hour of sleep before midnight is equal to two hours after midnight.

4) Exercise Daily. Studies have shown that most people do not get enough physical activity throughout the course of their day. The majority drives to work, sits for 8 hours at their job, and then comes home to watch television. I know work can be exhausting, and most of us don’t feel like working out when we get home. However, if we are able to receive adequate sleep, we would have more energy at the end of the day to exercise. One great tip on how to include fitness into your daily routine is to start slow so you do not get discouraged. If you want to exercise in the morning, but are having trouble getting started, set your alarm for the time would like to start. The first few mornings you may not even get out of bed (which is okay), but this will start to prep your mindset for the activity. Once your body adjusts to waking up at that time, the next step is to get out of bed and simply put on your workout clothing. Then try starting with some simple stretches. Over time this will start to prepare your body for more activity. Gradually continue to add more until you are up to an amount that you feel is sufficient. Aim for at least 30 minutes of continuous activity. When implementing something new into our lives it is important to remember that baby steps are key.

5) Reduce Mental Stress. We live in a stressful society that is constantly bombarding our senses from every direction. Stress at work, at home, in our love lives, etc. Too much stress can have a seriously negative effect on our health and well-being. There is no way of avoiding stress; however there are ways of battling it. Lately the best way I have found at relieving my stress is to practice gratitude. I know that in stressful times this may seem hard but it is absolutely necessary. Keeping a daily gratitude journal or reciting our blessings out loud are two great ways of doing this. That way we begin to focus on the positive things in our lives instead of the negative. Some of my favorite things to be thankful for include; good conversations with family and friends, a tasty meal, sunshine, or even how beautiful a fresh snowfall looks. Just remember, life is good! The fact that you’re alive and reading this right now is plenty to be thankful for!