Brian Schiff’s Blog

It is no secret that the average male gym goer loves to do plenty of bench press exercises.  I was out at a piano bar last weekend celebrating the 10 year wedding anniversary of some close friends and witnessed the “bar body” syndrome firsthand.

For those not familiar with this lingo, the “bar body” belongs to the guy who overworks the chest and biceps, while typically neglecting the back leg muscles altogether.  They routinely sport tight t-shirts and jeans even in the dead of summer in Ohio.

I spotted the bouncer right away.  He was likely 25 years old and obviously proud of his caveman posture and large stature.  What he does not know is that in 5-15 more years he will likely suffer significant shoulder impingement and AC joint arthritis, not to mention he will have little to no upper body flexibility.

Know anyone that fits this description?  Look around in your local health club and you will surely find them.  So, the takeaway messages are:

1. Perform back to chest strengthening exercises in a ratio of 3:2 or even 2:1 to promote balance and better posture
2. You do not need to bench press all the time (once per week is sufficient and may even be too much for some)
3. You should do routine flexibility exercises for the chest as these muscles are tight in most of the population and they can contribute to increased internal rotation of the shoulders and rotator cuff problems

In light of this, I want to share a few effective exercises from my brand new Training & Sports Medicine Update Newsletter.  To view these exercises, click HERE.

If you enjoyed this information, you can get even more info on exercise, recent research, sports performance training, injury prevention and rehab delivered to your inbox monthly by signing up for a subscription to my newsletter.  You can grab the digital version for just $9.95/month.  By subscribing, you are become eligible for immediate product discounts and promotional pricing on all new items.

Click here to sign up and get the entire first issue today!

In health,

Brian

In my blog I like to share new exercises and columns I write with you.  Today, I am sharing the latest column I recently wrote for PFP magazine.  If you like core killer exercises, then this one is for you.  It also stresses shoulder stability.  Note: this exercise requires a moderate to high level of upper body strength.

Start Position

Forward Rocking Position

Backward Rocking Position

If you enjoy these types of exercises, stay tuned as I was recently asked by Fitness Anywhere (makers of the TRX) to do an online blog series on BOSU & TRX combo exercises.  Look for these real soon.  They will also include video demonstrations.

To see the complete instructions on how to perfrom the TRX Suspended BOSU Body Saw, read my online PFP column by clicking HERE.

If you read my blog, then you know I contribute a column for PFP Magazine.  I have been doing a series for them on TRX training as of late.  My most recent column included an incredibly challenging exercise incorporating a plank and push-up.

Time is precious for many of us in the gym, so I am always looking for the best return on my time with each and every exercise I choose.  While this one is not for the novice or inexperienced TRX user, I assure you it will be one you will love to hate!  Scroll down to check out the column and see how many you can crank out before you fatigue.

Click here to read how to correctly perform the exercise, use a progressive build up series and understand the functional application.  I hope you enjoy this as much as I do!

Finally, I want to wish all my American readers a Happy 4th of July!

I have been rehabbing rotator cuff injuries for the better part of 13 plus years now.  I also have the privilege of teaching fitness boot camps, educating other fitness pros on training/rehab and training athletes.  One of the most common issues I encounter in my work is rotator cuff pathology (tendinitis, tears, etc.).

I have sold well over 10,000 copies of my Ultimate Rotator Cuff Training Guide (e-book and print versions) since its release in 2004.  While most of the training methodology is still sound today, I wanted to add some new content and tweak a few progressions.  Like anything, with time you gain more experience and wisdom.

In addition, many people were asking me for the DVD version to better understand how to perform the exercises.  So at last, I have released the DVD version.  Some of the new additions include:

• Soft tissue mobility exercises
• Self assessment screening tools
• Integrating a towel roll with rotation exercises

In addition to the DVD itself, you get a companion CD-ROM with my Self Stretching Guide, personal interview on rotator cuff injuries, my 60 minute rotator cuff explained power point and audio seminar, the entire updated rotator cuff e-book, and 5 second video clips of each the particular exercises in the rehab plan.

I am selling this product for $49.95, but until next Wednesday (June 16) you can get it for only $29.95.

Click here to see a sample clip from the DVD

If you decide to grab a  copy, simply use the code BFITCUFF (all caps) at checkout and be sure to hit apply to get credit for the coupon.  You can order at www.brianschiff.com.

This DVD is ideal for people with acute or chronic nagging shoulder pain related to bursitis, scapular imbalances, rotator cuff tendinitis and rotator cuff tears.  As always, I offer a 60 day money back guarantee on all my products.  If you have any questions, simply post them on the blog.

Here’s to happier and healthier shoulders!

I just recently returned from speaking at the AFPA Fitness Conference in Ocean City, MD.  I gave four different talks but invariably I always end up educating fitness pros on exercise selection, modification, and progression based upon individual client response.

It is so easy in the health and fitness industry to use set protocols or schemes we are comfortable with across the board even when we know clients are unique.  I have seen enough pathologic knees, shoulders, etc. over the years to know that everyone’s body reacts in its own unique way to exercise.

The primary tool we need to use to understand where a person’s body is in terms of inflammation and healing is pain.  We need to educate our clients to be forthright about ongoing pain before, during and after sessions.  So, what causes pain?  Often it stems from inflammation.

I told the trainers this past weekend that cryotherapy will do wonders for many conditions.  In fact, I see many discontinue ice after the first 2-3 days.  This is a BIG mistake in my opinion.  Who ever said ice will not help sub-acute or even chronic inflammation for that matter?  I am adamant that clients ice in the presence of pain.

Pain is a marker and evaluative tool we need to embrace to better tweak rehab and exercise progressions.  Cryotherapy is crucial in reducing persistent inflammation.  I particularly like to use it immediately following workouts to reduce any new post-exercise soreness and inflammation that may creep up with higher volumes and intensities in the session.

Today, I wanted to share two of my favorite cryotherapy resources with you.  You see, I want my clients to be proactive and vigilant with their own personal rehab and wellness programming.  That often necessitates that they purchase tools to use at home.  This way they are ready when unexpected pain or inflammation strikes.

My preferred solutions are:

• Biofreeze- a topical ointment or spray that helps reduce pain from aches/strains and joint pain.   My personal massage therapist uses it and I find relief in my neck with it after each session.  I carry this in my OpenSky store because it is effective.  You can see more by clicking on the image below:

• Custom fit cold compression wrapsfrom Cold One - I personally own the shoulder, low back and knee wraps.  These conform to your body and velcro down so you don’t have to hold them on or worry about them not hitting the right area.  Click the image below for more info.  You can even save 10% right now using the promo code BSCHIFF10.

I think you will find these resources useful in the recovery of musculo-skeletal pain and inflammation.  While heat may be used and feels good, I prefer cold therapy to reduce pain and inflammation.