Articles from Brooklyn Voice:
JULY 2010, Page 30
LIVING YOUR LIFE LIGHTER!
Do you need extra motivation to lose those extra pounds you've put on over the last year? Are you frustrated that the weight is getting harder to lose?
Stop guessing and start learning!
Not only lose weight but LEARN why you lost the weight so you never have to pay for a "FAD Diet" again... correct knowledge is power, the internet is NOT a reference and many contain misinformation. The quarterly contest run is a scientifically based program that measures overall percentage of body mass lost over 3 months to decide the winner. The winner receives a multitude of prizes besides good health! Spa prizes include: Vegan spa manicure, organic facial with skincare consultation, 10-free movement studio classes, 3-months of nutritional maintenance, and a ‘reveal the new you’ party at the HOM store on 3rd Ave between 88th and 89th Streets. As of now the contest has already started but you can still take part in the program which is the same thing except its not a competition and the price is cheaper.
In the past, those participating in the contest or program lost 10-11.5% of body mass in 3-months, which equaled between 18-28 pounds!! This is perfect for those needing an extra bit of motivation to help lose those extra pounds. For more in depth details go to www.LivingLifeLighter.com or call 800.980.9172 to speak to someone now!
Thursday, November 18, 2010
Sunday, August 29, 2010
Friday, June 25, 2010
Postural Correction Brooklyn NY, Improve Bio-Mechanics
Posture is by far the most important aspect of your body’s mechanics and will directly influence how your muscles and joints feel as you age. Bad posture is not generally felt acutely, unless you sleep incorrectly on your arm it falls asleep or worse yet you accidental fall asleep on the couch and wake up with wicked neck pain. Aside from these events that can cause an acute problem, posture is a mechanical function that takes time to completely develop into serious pain and discomfort. The main culprit you are fighting against is gravity and in the end no matter how strong you are, if you try to fight gravity YOU WILL LOSE! You need to learn how to co-exist with gravity because it will always be there (Hopefully! LOL), always be pulling at the same force - 6.67428 x 10^-11 Newtons (m/kg)^2 Even if you can positively change your posture and ergonomics 50% of the time you are relieving a tremendous amount of pressure and stress on your body. Even if you can positively change your posture and ergonomics only 50% of the time you are relieving a tremendous amount of pressure and stress on your body. Follow these tips:
1. Your monitor position while working in front of a computer should be no closer than 14” and no further than 30”. When you sit upright in your chair and look straight ahead your eyes should ideally pass through the middle of your computer screen. If you have a lab-top stack a few books underneath to reach the optimal height, ideally using a docking station for a labtop is best
2. Sit upright with relaxed shoulders; place your hands on the keyboard in a typing position. Now adjust your seat height until your elbows are bent at 90°. For a great way of keeping good posture and exercising your postural muscles, use a correct sized physioball instead of a chair or a fit disk that sits on your chair
3. When you are seated your feet should always be planted on the floor, NEVER hanging. Inadequately supported feet when sitting causes excessive stress on the spine, which can compress the sciatic nerve. If you are too short then you need a footrest or a wobble board and your knees should be at 90° while seated
4. If you must position material to type, place it next to the monitor so you can read the material using horizontal gaze versus turning your head to see what to type. A common cause of neck pain is a monitor that is placed diagonally in front of the worker making him/her keep their neck turned while typing
5. Lumbar support should be positioned in the small of your back. The convex support piece should match the concave (lordosis) curve of your lumbar spine. You can buy a fancy lumbar support pillow or just roll up a thick towel and place it in the small of your back
6. When typing for extended periods of time chronic pressure on the wrist area is what causes conditions such as carpal tunnel and forearm pain. Your wrist should be in a neutral position with a padded wrist support underneath if possible.
7. Always use a head set instead of holding a phone using your neck and shoulders. Prolonged exposure in this position will inevitably result in neck and shoulder pain. Using a headset will eliminate these problems
8. Keep your chin tucked in at all times, the opening of your ear should line up with your shoulders to keep the stress off your upper neck and shoulder region. For example, when getting out of bed lead with your forehead, not your chin
9. When getting in and getting out of a car always swing both your feet out at the same time instead of placing one foot out first and then twisting your body to push yourself out of your seat. The most common way a person herniates a disc is putting the back into a position of flexion, rotation, and then having a shear force applied while in that position (ex. bending over to pick up groceries or typing your shoes and getting a sudden 'locking' of the low back with sharp, radiating pain down the legs
10. Keep your ‘core’ (transverse abdominal, diaphragm, pelvic floor, and lumbar stabilizers) tight at all times, exercise breathing techniques, and practice your exercises to tighten this part of your body and you will help ensure that future injuries can be prevented. To read more about strengthening your core muscles to avoid injury click on INCREASING CORE STRENGTH, BROOKLYN NY.
To see if you qualify for insurance coverage of various pain management services please fill in the data fields in PAIN MANAGEMENT, BROOKLYN NY. You will be contacted shortly after to go over your options.
Dr. Gordon Kuang C.S.C.S.
1. Your monitor position while working in front of a computer should be no closer than 14” and no further than 30”. When you sit upright in your chair and look straight ahead your eyes should ideally pass through the middle of your computer screen. If you have a lab-top stack a few books underneath to reach the optimal height, ideally using a docking station for a labtop is best
2. Sit upright with relaxed shoulders; place your hands on the keyboard in a typing position. Now adjust your seat height until your elbows are bent at 90°. For a great way of keeping good posture and exercising your postural muscles, use a correct sized physioball instead of a chair or a fit disk that sits on your chair
3. When you are seated your feet should always be planted on the floor, NEVER hanging. Inadequately supported feet when sitting causes excessive stress on the spine, which can compress the sciatic nerve. If you are too short then you need a footrest or a wobble board and your knees should be at 90° while seated
4. If you must position material to type, place it next to the monitor so you can read the material using horizontal gaze versus turning your head to see what to type. A common cause of neck pain is a monitor that is placed diagonally in front of the worker making him/her keep their neck turned while typing
5. Lumbar support should be positioned in the small of your back. The convex support piece should match the concave (lordosis) curve of your lumbar spine. You can buy a fancy lumbar support pillow or just roll up a thick towel and place it in the small of your back
6. When typing for extended periods of time chronic pressure on the wrist area is what causes conditions such as carpal tunnel and forearm pain. Your wrist should be in a neutral position with a padded wrist support underneath if possible.
7. Always use a head set instead of holding a phone using your neck and shoulders. Prolonged exposure in this position will inevitably result in neck and shoulder pain. Using a headset will eliminate these problems
8. Keep your chin tucked in at all times, the opening of your ear should line up with your shoulders to keep the stress off your upper neck and shoulder region. For example, when getting out of bed lead with your forehead, not your chin
9. When getting in and getting out of a car always swing both your feet out at the same time instead of placing one foot out first and then twisting your body to push yourself out of your seat. The most common way a person herniates a disc is putting the back into a position of flexion, rotation, and then having a shear force applied while in that position (ex. bending over to pick up groceries or typing your shoes and getting a sudden 'locking' of the low back with sharp, radiating pain down the legs
10. Keep your ‘core’ (transverse abdominal, diaphragm, pelvic floor, and lumbar stabilizers) tight at all times, exercise breathing techniques, and practice your exercises to tighten this part of your body and you will help ensure that future injuries can be prevented. To read more about strengthening your core muscles to avoid injury click on INCREASING CORE STRENGTH, BROOKLYN NY.
To see if you qualify for insurance coverage of various pain management services please fill in the data fields in PAIN MANAGEMENT, BROOKLYN NY. You will be contacted shortly after to go over your options.
Dr. Gordon Kuang C.S.C.S.
Tuesday, April 20, 2010
Weight Loss Brooklyn, Weight Loss Contest!! Nutritional Counseling Brooklyn
Do you need extra motivation to lose those extra pounds you've put on over the last year? Are you frustrated that the weight just doesn't seem to come off like it used to?
Start the new year off right! Not only lose weight but LEARN why you lost the weight so you never have to pay for a "FAD Diet" again... correct knowledge is power, internet sites are NOT references and most contain misinformation. This quarterly contest I oversee is a doctor run, scientifically based, program that measures overall percentage of body fat lost over a 3 month time period to decide the winner. The winner receives a "Spa day and complete makeover to show off the new and improved you!"
In the past, the winners have lost from 10-11.5% of total body weight in 3 months which translated to between 18-28 pounds!! This contest is perfect for those people that need an extra bit of motivation to push them over the top to lose those extra pounds they promised themselves they would lose. For more in depth details and how to sign up, go to the Living Life Lighter website focused on WEIGHT LOSS BROOKLYN Or call 800.980.9172
Let Dr. Gordon teach you how to eat out properly, shop for food, meal plan, start a basic exercise program, pick the right foods, and much more! Learn more about your body composition, click on CHECK YOUR BMI to enter your vitals to calculate your BMI. Remember, 25 or less is normal, 25-30 is overweight, 30-35 is obese, and 35+ is morbidly obese. Then make an appointment to get your body fat tested in the office, you're only responsible for your copay! Get an individualized NUTRITIONAL PROGRAM or combination of nutrition and an exercise protocol; which could be completely covered by your insurance. Just follow the MEDICAL INSURANCE CHECK link to see if you qualify, and get started on your goals right away!
Dr. Gordon Kuang C.S.C.S.
Start the new year off right! Not only lose weight but LEARN why you lost the weight so you never have to pay for a "FAD Diet" again... correct knowledge is power, internet sites are NOT references and most contain misinformation. This quarterly contest I oversee is a doctor run, scientifically based, program that measures overall percentage of body fat lost over a 3 month time period to decide the winner. The winner receives a "Spa day and complete makeover to show off the new and improved you!"
In the past, the winners have lost from 10-11.5% of total body weight in 3 months which translated to between 18-28 pounds!! This contest is perfect for those people that need an extra bit of motivation to push them over the top to lose those extra pounds they promised themselves they would lose. For more in depth details and how to sign up, go to the Living Life Lighter website focused on WEIGHT LOSS BROOKLYN Or call 800.980.9172
Let Dr. Gordon teach you how to eat out properly, shop for food, meal plan, start a basic exercise program, pick the right foods, and much more! Learn more about your body composition, click on CHECK YOUR BMI to enter your vitals to calculate your BMI. Remember, 25 or less is normal, 25-30 is overweight, 30-35 is obese, and 35+ is morbidly obese. Then make an appointment to get your body fat tested in the office, you're only responsible for your copay! Get an individualized NUTRITIONAL PROGRAM or combination of nutrition and an exercise protocol; which could be completely covered by your insurance. Just follow the MEDICAL INSURANCE CHECK link to see if you qualify, and get started on your goals right away!
Dr. Gordon Kuang C.S.C.S.
Monday, February 15, 2010
Pre - Season Athletic Preparation, Exercises For Experienced People, Injury Prevention, Eliminate Neck & Low Back Pain, Performance Enhancement
So its a month before your season starts... but you haven't reached your power goals over the winter... what to do??
If this is your situation, remember you are obviously in the pre-season micro-cycle of training and should be training for this time period. That basically means that it is too late to build any significant power to your body. That part of your training should have taken place during the off-season and involved weights and plyometrics. So what you should focus on is training your body for sports specific movement, strength, endurance, and most importantly… NOT GETTING INJURED!!! For more info about FITNESS BROOKLYN, NY
Lets use soccer as an example... Soccer is a sport that relies heavily on both aerobic and anaerobic training… meaning you have to be able to do the sprinting back and forth at top speed while also lasting a full game (By FIFA rules, 2 45 minute halves with a 15 minute half-time). So what should you do?? At this point like I mentioned before, your power traits are most likely already set and my training will develop your strength and sharpen your training for practice. Lets take a look:
Warm-up:
Jogging (Preferably in cleats and on the grass) = 5-15 minute warm up. Jumping rope is also a great warm up exercise, but do not overlook this important part of an exercise plan. This is the difference between getting a great workout or pulling a muscle.
Calisthenics:
1. Calf stretching (Both the Soleus and Gastrocnemius muscle)
2. Hip flexor stretch, both sides – This stretch is key because it will lead to greater motion of the hips which equates to force behind the kicking
3. Hamstring and Quadricep muscle stretching
4. Trunk Rotations (Obliques, Multifidus & lumbar paraspinals, abdominal)
Strength Training in Gym:
Focus on building on the foundational strength you have hopefully already created in the off-season. All exercises should be done with manageable weight, meaning reps between 8-15, NOT 3 rep, very heavy exercises; it is too late for that. It is arguable that you can still build power in the preseason but why risk injury? Plus, soccer is not a sport that relies on pure power like American football does, it involves a tremendous amount of agility and balance, so if you can improve this, your game will improve!
I like to be comprehensive so lets look at select power specific exercises I recommend highly. The actual weight amounts I cannot provide because I need to do an evaluation of your strength and power to give accurate numbers, but I will give you a basic outline of my choice exercises:
1. SQUATS...Very important! Remember, not too heavy, but enough to make you work to complete the sets. If I were only allowed to pick one exercise to do, this would be it, it increases testosterone and works just about every body part. Many gym rats that want to gain size and mass overlook working out their legs, but not working out your legs will be the biggest mistake you ever make if your trying to get bigger, faster, stronger, and/or anything that involves performance enhancement
2. DEADLIFTS... although I prefer stiff legged deadlifts the standard deadlift is the bread and butter for a stronger back, glutes and upper thighs STIFF LEGGED DEADLIFTS...The stiff legged hits the hamstrings harder which is significant because your legs will rely on the hamstrings when you run for long periods of time. Quads = Short, powerful sprinting bursts. Hamstrings = Endurance muscle for runners
3. Vertical Jumping – There are 3 types, the standing in place with ¼ squat, the 1 step approach and jump, and the 3-step approach. All should be practiced and this exercise will help work on your sport specific power, NOT gym weight power. If you don't have a Vertec measurement device, get 'meathead' workout hand chalk, use a wall to touch and mark... and let the competition begin! Who has the best vertical? VERTICAL JUMPING... There are a few different video's demonstrating a running vertical, a standing vertical, box jumps, and a few other techniques. This crucial exercise will help ensure you win the battle for any sport that involves how high you can jump, what type of balance you have when you jump in various planes of movement, how strong you can push off your feet, and who can get to a specific point faster...
4. PHYSIOBALL KNEE TO CHEST... Add a few exercises for your abdominal and low back exercises. Stability ball balance with a knee to chest, the Pike, ball crunches, back extension, abdominal tuck and oblique stability ball crunches to name a few. DO NOT underestimate the importance of balance and your need for core strength.
** There is a reason why the military uses obstacle courses, push-ups, sit-ups, and sit-ups…. Because it works!!! You get the most growth with the least possibility of injury... You would be amazed how much exercise you can do with just a physioball, mat, a wall to use, and 3' foam roller **
Sports Specific and Plyometric Training:
Bounding – This is when you take long strides while running, works your ability to “turn on” on the speed while already running. ALTERNATE LEG BOUNDING... There are different types of bounding, including: Single leg bound, double leg bound, and single leg lateral bound. A mixture of all types over the span of week is a great plyometric exercise.
Lateral Jumping – Jump from side to side over a 12” box, stay on the ground as little as possible and be light on your feet, “like a rabbit.” LATERAL JUMPING Remember… controlled and light on your feet is the key to this exercise. As you progress you can elevate the box and/or increase the speed/reps
Depth Jumping – Walking from an elevated position and doing a vertical jump as soon as you touch the ground. DEPTH JUMP What I suggest you do is after the jump you sprint 20-40 yards in a given direction to add a reactionary movement at the end. You do jumps to increase your overall lower body strength and power. You can also set up 2 boxes and step off 1 and jump onto the next and so on… DEPTH JUMP WITH REBOUND... There are many variations that all help in strengthening your running, jumping, and agility. Practice different ones to keep it interesting.
Jump Tuck – Jumping while kicking your legs to hit your butt or bringing them in front of you to touch your toes JUMP TUCK
Last but not least… RUNNING!!
Agility Training:
T-Cone Drills – Requires forward movement, lateral movement, and backstepping. The exact steps are:
Three cones are set five meters apart on a straight line. A fourth cone is placed 10 meters from the middle cone so that the cones form a 'T'.
· The athlete starts at the cone at the base of the 'T'
· The coach gives the signal to 'Go' and starts the stop watch
· The athlete runs to the middle cone, touches the cone
· The athlete then side steps 5 meters to the left cone, touches that cone
· The athlete then side steps 10 meters to the far cone and touches that one
· The athlete the side steps 5 meters back to the middle cone, touching that one
· The athlete then runs 10 meters backwards to the base of the 'T' and touches that cone
This drill is basic but teaches agility, short distance explosive sprinting, and footwork! T-CONE DRILLS
After putting together and using all this make sure to do a cool down walk or jog (10 minutes or so) and drink plenty of liquids afterward, only minimal during to ensure you don’t cramp up. Please feel free to contact me with any questions and if your interested in a sports specific plan for you! I outlined some basic tools I believe can sharpen any athletes game!!! Bring it!! For more info about PERFORMANCE ENHANCEMENT BROOKLYN, NY and FITNESS PROGRAMS BROOKLYN, NY click on those links.
Dr. Gordon C.S.C.S.
If this is your situation, remember you are obviously in the pre-season micro-cycle of training and should be training for this time period. That basically means that it is too late to build any significant power to your body. That part of your training should have taken place during the off-season and involved weights and plyometrics. So what you should focus on is training your body for sports specific movement, strength, endurance, and most importantly… NOT GETTING INJURED!!! For more info about FITNESS BROOKLYN, NY
Lets use soccer as an example... Soccer is a sport that relies heavily on both aerobic and anaerobic training… meaning you have to be able to do the sprinting back and forth at top speed while also lasting a full game (By FIFA rules, 2 45 minute halves with a 15 minute half-time). So what should you do?? At this point like I mentioned before, your power traits are most likely already set and my training will develop your strength and sharpen your training for practice. Lets take a look:
Warm-up:
Jogging (Preferably in cleats and on the grass) = 5-15 minute warm up. Jumping rope is also a great warm up exercise, but do not overlook this important part of an exercise plan. This is the difference between getting a great workout or pulling a muscle.
Calisthenics:
1. Calf stretching (Both the Soleus and Gastrocnemius muscle)
2. Hip flexor stretch, both sides – This stretch is key because it will lead to greater motion of the hips which equates to force behind the kicking
3. Hamstring and Quadricep muscle stretching
4. Trunk Rotations (Obliques, Multifidus & lumbar paraspinals, abdominal)
Strength Training in Gym:
Focus on building on the foundational strength you have hopefully already created in the off-season. All exercises should be done with manageable weight, meaning reps between 8-15, NOT 3 rep, very heavy exercises; it is too late for that. It is arguable that you can still build power in the preseason but why risk injury? Plus, soccer is not a sport that relies on pure power like American football does, it involves a tremendous amount of agility and balance, so if you can improve this, your game will improve!
I like to be comprehensive so lets look at select power specific exercises I recommend highly. The actual weight amounts I cannot provide because I need to do an evaluation of your strength and power to give accurate numbers, but I will give you a basic outline of my choice exercises:
1. SQUATS...Very important! Remember, not too heavy, but enough to make you work to complete the sets. If I were only allowed to pick one exercise to do, this would be it, it increases testosterone and works just about every body part. Many gym rats that want to gain size and mass overlook working out their legs, but not working out your legs will be the biggest mistake you ever make if your trying to get bigger, faster, stronger, and/or anything that involves performance enhancement
2. DEADLIFTS... although I prefer stiff legged deadlifts the standard deadlift is the bread and butter for a stronger back, glutes and upper thighs STIFF LEGGED DEADLIFTS...The stiff legged hits the hamstrings harder which is significant because your legs will rely on the hamstrings when you run for long periods of time. Quads = Short, powerful sprinting bursts. Hamstrings = Endurance muscle for runners
3. Vertical Jumping – There are 3 types, the standing in place with ¼ squat, the 1 step approach and jump, and the 3-step approach. All should be practiced and this exercise will help work on your sport specific power, NOT gym weight power. If you don't have a Vertec measurement device, get 'meathead' workout hand chalk, use a wall to touch and mark... and let the competition begin! Who has the best vertical? VERTICAL JUMPING... There are a few different video's demonstrating a running vertical, a standing vertical, box jumps, and a few other techniques. This crucial exercise will help ensure you win the battle for any sport that involves how high you can jump, what type of balance you have when you jump in various planes of movement, how strong you can push off your feet, and who can get to a specific point faster...
4. PHYSIOBALL KNEE TO CHEST... Add a few exercises for your abdominal and low back exercises. Stability ball balance with a knee to chest, the Pike, ball crunches, back extension, abdominal tuck and oblique stability ball crunches to name a few. DO NOT underestimate the importance of balance and your need for core strength.
** There is a reason why the military uses obstacle courses, push-ups, sit-ups, and sit-ups…. Because it works!!! You get the most growth with the least possibility of injury... You would be amazed how much exercise you can do with just a physioball, mat, a wall to use, and 3' foam roller **
Sports Specific and Plyometric Training:
Bounding – This is when you take long strides while running, works your ability to “turn on” on the speed while already running. ALTERNATE LEG BOUNDING... There are different types of bounding, including: Single leg bound, double leg bound, and single leg lateral bound. A mixture of all types over the span of week is a great plyometric exercise.
Lateral Jumping – Jump from side to side over a 12” box, stay on the ground as little as possible and be light on your feet, “like a rabbit.” LATERAL JUMPING Remember… controlled and light on your feet is the key to this exercise. As you progress you can elevate the box and/or increase the speed/reps
Depth Jumping – Walking from an elevated position and doing a vertical jump as soon as you touch the ground. DEPTH JUMP What I suggest you do is after the jump you sprint 20-40 yards in a given direction to add a reactionary movement at the end. You do jumps to increase your overall lower body strength and power. You can also set up 2 boxes and step off 1 and jump onto the next and so on… DEPTH JUMP WITH REBOUND... There are many variations that all help in strengthening your running, jumping, and agility. Practice different ones to keep it interesting.
Jump Tuck – Jumping while kicking your legs to hit your butt or bringing them in front of you to touch your toes JUMP TUCK
Last but not least… RUNNING!!
Agility Training:
T-Cone Drills – Requires forward movement, lateral movement, and backstepping. The exact steps are:
Three cones are set five meters apart on a straight line. A fourth cone is placed 10 meters from the middle cone so that the cones form a 'T'.
· The athlete starts at the cone at the base of the 'T'
· The coach gives the signal to 'Go' and starts the stop watch
· The athlete runs to the middle cone, touches the cone
· The athlete then side steps 5 meters to the left cone, touches that cone
· The athlete then side steps 10 meters to the far cone and touches that one
· The athlete the side steps 5 meters back to the middle cone, touching that one
· The athlete then runs 10 meters backwards to the base of the 'T' and touches that cone
This drill is basic but teaches agility, short distance explosive sprinting, and footwork! T-CONE DRILLS
After putting together and using all this make sure to do a cool down walk or jog (10 minutes or so) and drink plenty of liquids afterward, only minimal during to ensure you don’t cramp up. Please feel free to contact me with any questions and if your interested in a sports specific plan for you! I outlined some basic tools I believe can sharpen any athletes game!!! Bring it!! For more info about PERFORMANCE ENHANCEMENT BROOKLYN, NY and FITNESS PROGRAMS BROOKLYN, NY click on those links.
Dr. Gordon C.S.C.S.
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