Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.

Discipline-Volonté-Persévérance

Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.

Discipline-Will-Perseverance.

E. do REGO

Saturday, April 9, 2011

CURE YOUR OWN AILMENTS



You can't actually earn your M.D. in a quarter of an hour, but this crash course can teach you how to think like a doctor. In some cases, that could be enough to save your life
"Gunners" was what we called them, with a mixture of respect and contempt that none of us really tried to sort out. They were the ones who just couldn't give up, even after being accepted into medical school, on what was clearly a lifelong campaign to be the Smartest Kid in the Room. All our grades were pass-fail and no class ranks were at stake, but still the gunners spent the first 2 years leaning forward in the front row, elbows cocked, ready to raise their hands at the first question the lecturer let fly.

In the midst of medical school's unassimilable flood of information, when no one knew which fact, if any, was going to be the one that saved somebody's life, it was difficult not to view such compulsive self-confidence without a little envy.

Until the third year. That's when the scene shifted from the lecture hall to the hospital wards. I still remember the day the rules changed. I was one of two students on the pulmonology service. The other student was a notorious gunner; already determined to become a neurosurgeon, he had an aura of polished chrome. He had just finished a dazzling presentation of a new patient, a 65-year-old man with bad kidneys and an atypical pneumonia who had apparently spent the night on the verge of respiratory failure.

"And what do you think we should do now?" the attending asked.

"Bronch him," the gunner shot back, suggesting a standard test beloved by pulmonologists, which involves inserting a rigid bronchoscope into the patient's lungs to bring up pictures, tissue samples, and usually a diagnosis.

"Really?" the attending replied mildly. "Aren't there less expensive ways to kill him?"

The gunner backpedaled, stammering, "CT him, then?"

"Cheaper," the attending agreed. "Until you factor in the dialysis."

Then he cracked a weary smile. "You know what's going to happen if you keep shooting from the hip, don't you, son?"

"What?" the gunner asked warily.

"One of these days you're liable to hurt somebody."

Doctors don't think like gunners. As the producers of House know, doctors actually think more like Sherlock Holmes. (This is not surprising, given that Holmes's creator, Dr. Arthur Conan Doyle, modeled the fictional detective after one of his medical school professors.) "You know my methods, Watson," Holmes says. "When you have eliminated the impossible, whatever remains, however improbable, must be the truth." This slow, painstaking method of unlocking diagnostic puzzles is dictated by the bizarre complexity of human physiology and illness.

So doctors learn to avoid leaping from fragmentary evidence to the most likely answer. They're trained instead to hold off answering at all for as long as possible. We "sift the differential"—that is, we construct a list of all possible explanations of the patient's symptoms, rank them in order of deadliest or most common (or both), and then collect the evidence necessary to rule out every item on that list until, as Holmes explains, whatever remains must be the truth.

All medical questions begin not with obscure facts about physiology or disease but with a set of symptoms. The medical workup is based on things you can feel, touch, see (and sometimes smell): a headache, a sore throat, a pain in your ankle. If you take that as your starting point, and bear in mind that the object of the game isn't to jump to a conclusion but to weed out all the wrong answers, diagnosis becomes (slightly) less mysterious.

Some doctors grow nervous when they think a patient is diagnosing himself. Doing that can definitely cause trouble, and the Internet has made it easier than ever for you to get in over your head. But some doctors also believe that certain taciturn populations—I'm talking about men—might be more willing to seek help if they can find basic information online before they have to ask a human being for directions. And these days, when more and more nonmedical concerns interfere with medical decision making, and when you can find yourself looking at serious financial hurt for that unnecessary trip to the emergency room, you may understandably feel that you need some way of knowing when to seek help. Of course, medical professionals are your best resources for making that call. But there's no escaping the reality that we are all, ultimately, our own first responders. That decision to pick up the phone isn't going to come from your doctor: It has to come from you.

Take the humble bellyache. It's a simple thing to recognize—you know it intimately. But the differential diagnosis of abdominal pain is so big that you have to break it down by regions of the belly. And even within those subsets are dozens of possible diagnoses, from acute intermittent porphyria (an inherited metabolic disorder) to polyarteritis nodosa (an arterial inflammation) to mesenteric ischemia (blockage of one of the arteries supplying your gut with blood). Or it could be something as benign as gastroenteritis—a stomach bug.

This is where the art begins, by doing whatever you can to shorten the list. You set up a differential that—you hope—is manageable, and then you begin sifting.

Consider the following cases as a way to get a feel for the way your doctor thinks. All the scenarios are hypothetical, and you shouldn't mistake any of them for medical advice that could apply to any particular situation you might face. But try them on and see what it's like to work through the differential—it's how your doctor turns ordinary worrying into an art.
Sore Throat, Cough, Runny and/or Stuffy Nose
It's the common cold, right? Gunner. Even here there are other possibilities to consider.

If you don't have nasal congestion, if the cough is dry, if you have a fever above 101°F, if the illness came on suddenly and now you feel like a truck hit you, it could also be influenza—historically the world's deadliest virus, by body count. If that's the case and you're in ordinary good health, your doctor might send you on your way with the reassurance that you'll probably be okay.

But if you have heart or lung disease or diabetes, or any condition that impairs your immune system, you should let your doctor decide if you need a neuraminidase inhibitor—an antiviral medicine that can shorten a bout of influenza by a day or so. And no matter how healthy you are, if you have the flu and then find yourself becoming short of breath with minimal exertion, or if you start coughing up nasty junk, or if a few days into the illness the fever comes back and you experience shaking chills, seek help. You're developing pneumonia. A call to your doctor could keep you out of the hospital. Or save your life.


Headache
Headaches come in a bewildering variety, from the dull, all-over ache, to the blinding bass beat perched just above one ear, to that red-hot spike being driven past your eyeball. Some come with visual hallucinations, odd imaginary smells, vertigo, vomiting, or a profound aversion to bright light and conversation. And some aren't headaches at all.

Tension headaches and migraines can usually be distinguished by location: A migraine tends to hit one side of the head, while a tension headache is more diffuse. A migraine is usually marked by an exquisite sensitivity to sound and light, putting its victim out of action for several days. A tension headache isn't usually disabling, and it typically fades overnight. Both of these are distinctly different from the much rarer cluster headache: an excruciating attack that explodes behind one eye, reaches a crescendo after about an hour, and then vanishes—only to return in a day or so. These come in salvos for a few weeks, and then disappear.

What all three have in common, however, is that they're "benign." Touch base with your doctor, who will probably reassure you (once it's clear that nothing serious is afoot) that nobody ever died from a headache. No matter how seriously they wished for the end to come.

But not every aching head is a headache. There are times when that throbbing skull really is a sign of something seriously askew. Watch out for...

The thunderclap headache
If it hits you like a bolt out of nowhere, intensifying in a few minutes into the worst headache you've ever had, call 911. The list of causes for this kind of headache isn't long, but almost everything on it can be very quickly fatal.

The sex/exercise headache
A headache that comes on quickly and furiously with violent physical exertion, or at the moment of orgasm, needs to be worked up. Most are benign; some are subarachnoid hemorrhages.

The headache that spreads to your neck
Benign headaches stay in your head. Headaches that don't can be meningitis or a hemorrhage. So yes, call 911, especially if you have a fever, if you're just getting over a bacterial infection, if you have a rash, or if you can't think clearly.

The headache that won't end
A headache that comes and goes for days, with a low-grade fever, visual disturbances, and aching in one or both of your temples, often signals an inflammation of the arteries that can leave you blind if not treated. See your doctor today.

The contagious headache
Your family is all home on a cold, rainy Saturday. As the day goes on you develop a headache that grows steadily worse. If anyone else has the same headache, move everyone outdoors immediately: There's a malfunction in your heating system and it's spewing carbon monoxide. Once you're out of the house, call the fire department—they'll know what to do. Your headache should clear up in a few hours.

The headache that's been worsening for weeks, wakes you up, and is there in the a.m.
This is the classic pattern for a slowly expanding mass. It may not warrant a 911 call, but I wouldn't let the sun go down without an MRI.
Breathlessness
Let's say you're a healthy 38-year-old man with no significant medical history who wakes up in the middle of the night feeling short of breath. You haven't been exposed to any respiratory illnesses. You're not coughing or feverish. Since you returned home from a business trip 2 days ago, you've been too tired to do much more than sit at your desk at work and in front of the TV at home. But now you're feeling distinctly...short...of...breath. Sitting up makes it a little better. But as you lie back down and wait for the sensation to go away, it doesn't. You try to draw a deep breath, but that gives you nothing more than a sharp twinge low in your chest. Your mouth is dry; your pulse feels fast. You've never felt anything like this before, and it's terrifying.

It should be. Part of that terror comes from a deep reflex. A neural loop connects your lungs with the part of your brain that experiences fear—and when we can't breathe, we're wired to panic.

The other reason to worry lies in the differential, which is the usual collection of the ugly versus the unlikely. It includes a collapsed lung, heart attack, and panic attack. In this hypothetical example—and ideally in reality—you don't have emphysema, sickle-cell anemia, or cystic fibrosis, and you haven't sustained a recent serious trauma to your chest, so we can rule out a collapsed lung, broken ribs, acute chest syndrome, pulmonary contusion, and flail chest. Since you're a reader of this magazine, I'll assume you're not a smoker, so an exacerbation of chronic obstructive lung disease isn't likely. You're not coughing up blood (right?), so massive hemoptysis probably isn't your problem either. Unless you regularly neglect to read warning labels, you probably haven't been exposed to toxic inhalants, insecticides, or chemical fires, so acute respiratory distress syndrome and organophosphate toxicity are off the list. You're not wheezing, and you don't make any odd noises when you inhale, so asthma and upper airway obstruction are out, too.

Which is all admirable, in a med-school gunner sort of way, but you're still short of breath. What's left on the list? Only 14 different possibilities, from heart attack to panic attack.

Of these, about half could be fatal by sunrise. Some of the others, such as panic, could result in a battle over coverage when you file the ER bill with your insurance company. But if you think the ER is expensive, try the funeral home. It's the only place I know where breathing isn't required. Pick up the phone and dial 911.


Light-Headedness
If you've ever experienced it, you never forget it: that horrible sensation of nausea, clammy cold sweat, and then consciousness sliding from your grasp as you settle toward the floor. The ER shorthand for this is "DFO," for "I done fell out." Your grandmother called it fainting; the preferred medical term is "syncope."

Syncope sends a lot of people to the emergency room. Most episodes are benign, caused by either simple dehydration ("orthostatic" syncope) or something called a "vasovagal reflex." In the latter case, some noxious trigger, usually in an internal organ, stimulates your vagus nerve, which signals your heart to slow down, your skin to break out in a clammy sweat, and your blood pressure to plummet. So if you're developing gastroenteritis from some bad sushi, your writhing gut can generate a reflex reaction that makes you faint. Vasovagal faints also happen to susceptible people when they go to the bathroom, when they stand too long, or when they've been startled.

Some other causes of syncope are less innocuous. For starters, cardiac arrhythmias can cause you to lose consciousness. Because arrhythmias are both potentially deadly and preventable, any DFO, unless it's part of a well-established pattern already diagnosed by your doctor, needs to undergo diagnostic study in the emergency room.

Finally, a relatively common genetic condition known as hypertrophic cardiomyopathy (HCM) can cause athletic young men to faint during exercise, and sometimes to drop dead. If you feel light-headed when you stand up, and if you easily become short of breath either when you lie down or suddenly in the middle of the night, make the trip to your doctor. You should do this especially if any of your close relatives died suddenly and inexplicably at an early age. HCM runs in families, and the majority of people carrying these genes don't know it.

The frustrating thing about fainting spells is that the most common result of the hospital workup is...nothing. Often it's impossible, after the fact, to pinpoint a cause. This is also the good news, because the causes that leave clear traces are things you don't want to have.
Spots
Rashes are common. Most are benign. Sometimes they're the first sign of disaster.

Rashes are also notoriously mysterious. Almost anything can cause them. I have seen rashes caused by exercise, riding a motorcycle, and eating red meat. Some people break out in hives whenever they become excited or embarrassed, a response guaranteed to destroy social lives.

But by far the most common rash is the blotchy red of contact dermatitis: It's itchy, unsightly, and rarely serious, usually caused by switching to a new laundry detergent, wearing a new item of jewelry, or trying on that shirt made of recycled mystery fibers that your sister gave you for Earth Day.

Some other rashes—including the annoying ones, like poison ivy, ringworm, yeast—can be hard to tell apart once you've tried to treat them with the wrong over-the-counter creams. The steroid that's good for poison ivy, for instance, won't cure yeast; it will, however, change it into a diffuse, red flush indistinguishable from contact dermatitis. And a rash that starts out as athlete's foot will sometimes become a diffuse red flush, except this one is hot and painful. Your locker-room leprosy has graduated from the merely annoying to cellulitis, a bacterial infection that gained a foothold through the cracked skin between your toes. That's a same-day doctor visit, unless you have diabetes, in which case you should go straight to an emergency room.

A painful, hot, sunburn-like rash that comes and goes, especially in somebody with a fever who recently had surgery (or any kind of wound, or even an ordinary IV catheter inserted), can be the warning sign of toxic shock syndrome, a scenario in which common skin bacteria like staph and strep enter your bloodstream, producing toxins that lead within hours to shock and organ failure. A rash accompanied by fever, headache, and joint pain can also be the first sign of meningitis or Rocky Mountain spotted fever, both readily fatal. Any rash that doesn't fade when you press on it needs immediate attention: You could be about to bleed to death due to any number of causes, from an autoimmune attack on your blood platelets to a hidden cancer.

There are hundreds more types of rashes lurking out there. This list offers just a sampling of some of the more common and dangerous ones. Your doctor may not recognize them all, but will know a dermatologist who can.


Lumps
Usually these are enlarged lymph nodes, swollen because cells in your immune system are busy getting their game on. Swollen nodes in your neck, armpits, or groin generally suggest infection nearby, or allergies. Big, tender nodes, typically in your neck and accompanied by a wicked sore throat, are mononucleosis until proven otherwise. There's not much you can do with mono (except spread it around), but someone with an active case is at risk of a ruptured spleen, so take your nodes to your doctor for a quick confirmatory test, lay off the contact sports, and wash your hands.

One of the worst things I ever saw in a clinic was when this big, awkward college student, a really nice guy, came in because his girlfriend had had mono and now he had these big swollen nodes and a low-grade fever. His girlfriend was afraid that if he played rugby that weekend he could rupture his spleen. The problem was that he didn't have a sore throat. What he did have was lymphoma.

Other items in the differential for lumps with fever include HIV, tuberculosis, and lupus. In case you have any doubts, lumps in your testicles are never normal. Lumps overlying your pectoral muscles also need to be checked, because guess what? Guys develop breast cancer too. And an isolated swollen lymph node that doesn't go down in a week or two, especially if it feels firm and immobile, must be biopsied for cancer.
Vision Changes
I once had a patient who'd been admitted to the ER for a brief dizzy spell. They'd given him fluid and he felt fine. When I checked him, he said, "Just one thing, doc: Why am I seeing two of you?" This was the first sign of the stroke that over the next 12 hours slowly paralyzed him.

New-onset double vision can signal a stroke, a blowout fracture of your eye socket, multiple sclerosis, or myasthenia gravis (an autoimmune condition in which your muscles become so weak you can wind up unable to breathe). Any time your vision suddenly changes in any way, whether it's parts of your visual field going dark (stroke), showers of floaters (detached retina), or generalized blurriness (imminent diabetic coma), you could be having serious problems not only in your eyes but elsewhere, ranging from autoimmune diseases of the circulatory system to HIV. I've also seen sudden changes in vision diagnosed by head CT (ordered usually after the patient has a seizure in the ER): The scan shows the telltale spots of pork tapeworm larvae in the brain.

Your eyes are attached directly to your brain. If you ever think they're trying to tell you something, listen.


Concussion
"Concussion" is the technical term for what happens when you're hit on the head hard enough to rattle the contents. We used to think that loss of consciousness defined concussion. We know now that even if you're not hit hard enough to be knocked out cold, a blow to the head can still shred the wiring in your brain. After the initial disorientation clears, you can develop headache, vertigo, nausea, and vomiting. Then come mood swings, insomnia, and/or memory loss. It's hard to talk. Bright lights and loud noises can be intolerable. You drop things, including your train of thought. This is the most mild form of brain injury.

Not all concussions are mild. Some are fatal, or inflict permanent brain damage. In the first minutes after the injury, symptoms of a serious concussion can be impossible to tell from those of a mild one; by the time severe symptoms appear, permanent brain injury may have already occurred. If you're hit on the head hard enough to make you even momentarily groggy, seek treatment immediately. And no matter what your coach or teammates (or that stupid little voice we all have in our heads) says, don't ever go back into the game. There's too much evidence that a second mild concussion too soon after the first one can add up to a lifetime of disability.

Once you've made it to the hospital emergency room, there's the controversial question of when you can turn around and go home. Even doctors disagree on this, but a few consensus guidelines are clear. The American College of Emergency Physicians recommends that a patient be sent home without additional testing only if he or she...

is alert, oriented, and able to follow simple commands;

has no suggestion of skull fracture (which can include some subtle signs, such as bruising around the eyes or behind the ears, blood behind the eardrums, or clear fluid leaking from the nose or ears);


isn't taking aspirin or other anticoagulants;
hasn't had a seizure;
can remember events up to 30 minutes before the injury;
has no sensory changes or weakness;
is younger than 65.

Even when you pass these tests, if the injury was from a car wreck, if you fell from higher than 3 feet off the ground, if you were drunk, or if you vomited more than once after the injury, then you've at least bought yourself a head CT. If the CT is normal and there's somebody at home to keep an eye on you (which means waking you up every 2 hours for a brief round of "what's your name?" and "who's the president?"), your doctor may let you go home as long as you're alert and oriented, and not bleeding or having a seizure.

Life is short. Art is long. When Hippocrates said this about the art of medicine, what he left out is that medical school is longer than any artistic performance I've ever sat through, but still much too short to cover everything you need to know. As with rashes, what you've read here just scratches the surface.

But even the art of medicine isn't concerned only with facts. There's also style—that Holmesian process of reasoning backward from all the possible causes to that one remaining truth. To form a reliable diagnosis, you still have to go to school. But style is something you don't need school to learn. To make the good decisions that will prompt you to go to your doctor so he or she can make the call, you don't need an M.D. But it might help to think like one.

The identifying characteristics of patients described in this essay have been altered to protect patient privacy. Any resemblance between such descriptions and any specific individual, living or dead, is a coincidence.



Wikio

Thursday, April 7, 2011

Le sirop d'érable, un superaliment?


Le sirop d'érable, un superaliment?




Le sirop d’érable du Québec renfermerait le potentiel d’un superaliment, grâce à certaines molécules ayant des propriétés anti-inflammatoires et anticancer.
C’est ce qu’ont affirmé des chercheurs de l’Université du Rhode Island, dans le cadre du congrès annuel de l'American Chemical Society (ACS)1-2 tenu récemment à Anaheim, en Californie.
Ainsi, à partir d’un échantillon de 20 litres de sirop d’érable du Québec, les chercheurs ont identifié une vingtaine de nouveaux composés actifs, issus majoritairement de la famille des polyphénols.
L’une de ces nouvelles molécules a même été baptisée du nom de « Quebecol », en l'honneur de la provenance du sirop duquel elle est issue2.
Ces nouvelles molécules découvertes dans le sirop d’érable seraient plus « actives » que celles qu’on retrouve dans le bleuet, selon les chercheurs. Par contre, leur concentration serait jusqu’à 100 fois moindre.
Ainsi, la seule consommation du sirop d’érable ne permettrait pas de tirer un bienfait quelconque de ces nouveaux composés sur la santé. Le sirop d’érable ne constitue donc pas un superaliment en soi, mais ses extraits pourraient le devenir.
On estime que cette découverte permettrait de créer des aliments fonctionnels, ou même des médicaments destinés aux personnes diabétiques ou aux personnes atteintes d’un cancer colorectal.

Un sucre mieux toléré des diabétiques?


Yves Desjardins
Selon Yves Desjardins, professeur de phytologie à l’Université Laval, l’index glycémique du sirop d’érable serait semblable à celui d’autres sirops (maïs, agave, Okinawa). « Mais chez des personnes diabétiques, on peut penser que le sirop d’érable est mieux toléré en raison de l’acide abscissique qu’il contient en grande quantité », suggère celui qui est aussi chercheur à l’Institut des nutraceutiques et aliments fonctionnels (INAF) de la même université.
C’est Yves Desjardins qui a découvert la présence de cet acide dans le sirop d’érable. Issu de la même famille que les caroténoïdes, on le retrouve aussi dans plusieurs fruits et différentes graines (lin, moutarde) et légumineuses (soya).
« L’acide abscissique contribuerait à libérer l’insuline dans le pancréas, à permettre l’entrée du glucose dans les muscles et à ainsi abaisser taux de sucre sanguin », poursuit-il.
Selon lui, la concentration de l’acide abcsissique dans le sirop d’érable est telle que l’équivalent de 3 c. à thé (60 ml) pourrait suffire pour permettre aux personnes résistantes à l’insuline de mieux tolérer le sirop d’érable, qui est pourtant constitué à 95 % de sucrose.
« C’est ce qui expliquerait pourquoi la glycémie d’une personne est plus stable quand elle consomme le sirop d’érable plutôt qu’un autre sucre », explique M. Desjardins.
Martin LaSalle – PasseportSanté.net
1. Le congrès annuel de l’ACS a eu lieu du 27 au 31 mars 2011. Pour en savoir plus : http://portal.acs.org [consulté le 6 avril 2011].
2. Li L, Seeram NP, Quebecol, a novel phenolic compound isolated from Canadian maple syrup, Journal of Functional Foods, juin 2011. doi:10.1016/j.jff.2011.02.004. Cette étude a été financée par le Conseil pour le développement de l’agriculture du Québec, Agriculture et Agroalimentaire Canada, ainsi que par la Fédération des producteurs acéricoles du Québec.

Wednesday, April 6, 2011

Lean Belly Countdown: Men's Health.com

Countdown to a Lean BellyBy: Travis Stork, M.D.
How did they do it? That's the first question anyone asks when they see a friend or colleague who's lost a lot of weight, or remade their body into a healthier, leaner version. How did they do it?

Well, it's no mystery. In fact, one of the most important and intriguing studies ever conducted was put together by the Centers for Disease Control and Prevention (CDC) back in 2006. This is our tax dollars at work, and I'd say we got our money's worth.

The pages of the study—its catchy title is "Dietary and Physical Activity Behaviors Among Adults Successful at Weight Loss Maintenance"—take all the world's weight-loss theories and compare them to what works for real people in the real world. It looked at people who won the fat war by losing at least 30 pounds and then keeping the weight off using strategies that will work for you, too.

Keep in mind: It wasn't a 100 percent success story. The CDC studied 2,124 people, and only 587 of them actually lost the weight and kept it off. But those who succeeded used many of the same strategies, the strategies outlined here.

And for even more ways to revolutionize your diet and get lean for good, check out The Lean Belly Prescription by Dr. Travis Stork. It's filled with simple strategies that will help you lose weight the same way you gained it: By making easy lifestyle choices that will transform your life—for the better.

Lean-Belly Strategy #1
Pay Attention to What You Eat
Mindless eating is excessive eating. Researchers at the University of Massachusetts discovered that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tube. You need to pay attention to the messages your stomach is sending to your brain; if the TV is blaring, you won't see the "slow" and "stop" signs.

Lean-Belly Strategy #2
Slow Down
Fast eaters become fat people. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent, according to researchers at the University of Rhode Island. Special bonus: You can do this in social situations—Thanksgiving dinner at Aunt Marge's—and nobody will even notice. That is, until you show up next year minus 20 pounds of flab.

Lean-Belly Strategy #3
I Said Slow Down!
It takes 20 minutes for the news that you've had enough to eat to travel from your gut to your brain. The reason: Hormones that trigger the "I'm full—stop!" sensation are at the end of your digestive tract, and it takes a while for digested food to reach there. If your mouth is filled with conversation, it won't be so full of food. Talk more between bites, and weigh less when the conversation/meal is over.

Lean-Belly Strategy #4
Beware the "Healthy" Menu
If you order the stuff that's supposed to be good for you, you're likely to underestimate a meal's calorie total by more than a third, according to a study in the Journal of Consumer Research. The restaurants know that; now you do, too. So be especially aware when ordering "healthy," and make sure you have a "to go" box handy to carry leftovers home.

Lean-Belly Strategy #5
Beware the Community Chest
Always serve snacks in a bowl or dish, and put away the packages. Never eat from the bag or container. That way you won't ever eat an entire bag of something in a single sitting.

Lean-Belly Strategy #6
Beat Hunger with Your Mind
Have a craving even though you ate just an hour ago? Before you indulge your mystery hunger, here's how to test whether your appetite is real or not: Imagine sitting down to a large, sizzling steak. If you're truly hungry, the steak will sound good, and you should eat. If the steak isn't appetizing, it means your body isn't actually hungry. You might be bored, or thirsty, or just tempted by something you don't need. Try a change of scenery: Researchers at Flanders University in Australia found that visual distractions can help curb cravings.

Lean-Belly Strategy #7
Redecorate, Repack, Remember
If you don't have a countertop fruit bowl, buy one so you can grab a peach, banana, pear, or other piece of fruit on your way out the door in the morning, to munch on during your commute. (Plus, it's fun to throw the core out the window.) Plan a 10 a.m. apple-a-day break. Toss an orange in your briefcase to help you past the mid-afternoon lull (otherwise known as Temptation Time). Make fruit part of your entourage, and it will beat up lesser foods.

Lean-Belly Strategy #8
If You Can't Bear to Eat Vegetables, Drink Them Instead
That's right, you could have had a V8—as long as it was the low-sodium variety. It has pureed tomatoes, beets, carrots, celery, spinach, lettuce, parsley, and watercress, and 8 ounces supplies two of your five recommended daily servings of vegetables. It also heats up nicely as a base for soups.

Lean-Belly Strategy #9
If You Can't Bear to Eat Vegetables, Hide Them in Your Pasta Sauce
And no, neither you nor the kids will notice. Using a fine grater on your food processor, grate 2 cups total of onions, garlic, carrots, beets, and zucchini (or any combo thereof), then sauté the microscopic vegetable bits in a tablespoon of olive oil. Add 4 cups of basic marinara sauce and simmer to an anonymous tomato flavor.

Lean-Belly Strategy #10
If You're Not Yet Drinking Smoothies, Why Not?
Have you read the label of your fruit juice? Lots of sugar (however "natural" it is) and not much fiber, which means it's a carb bomb when it hits your bloodstream. Not so with a blended smoothie, because ingredient number one is whole fruit, making the sugar content drop and the fiber climb.

Two tips: Use frozen fruit; buy it by the bag in your store's freezer section. And buy a wand mixer and a small pitcher so you can mix your smoothie in the same container you drink it from; it's much easier than washing out a blender. Almost any fruit-and-berry combo will do, but you can start with this recipe: 1/2 cup frozen blueberries, 1/2 banana (peeled ones freeze well), 2 tablespoons peanut butter, 2 tablespoons whey powder (it's in the supplements aisle in the grocery store), 1 cup 2% milk, and 1 cup water.

Lean-Belly Strategy #11
Buy Smaller Dishes
According to the food scientists at Cornell University, people tend to eat as much food as will fit on their plates. That's where "duh!" overlaps with dangerous. Over the past 100 years, our plates have grown, decade by decade. And we also know that the nation's obesity rates have grown exponentially in that time as well. No, it's not a coincidence. If you dine off of smaller plates, you'll grow smaller, too. Shoot for 9 inches in diameter, and you'll be on your way.

Lean-Belly Strategy #12
Drink out of Skinny Glasses
As have gone dinner plates, so have gone drinking glasses. And if you fill the newly cavernous ones with any kind of sweetened beverage, you'll overindulge in calories. But here's a smart tip: We tend to gauge our drink sizes by how tall, not how stout, our drinking glasses are. So if you buy tall, skinny ones, you'll think you're drinking more even though you're drinking less.

Lean-Belly Strategy #13
Never Eat from the Box, Carton, or Bag
Those same clever food scientists at Cornell did an experiment in which they gave one set of moviegoers giant boxes of stale popcorn and another set smaller boxes of stale popcorn. The big-box people ate more than the small-box people. The theory: You gauge the amount that's "reasonable" to eat by the size of the container it's in. Put two cookies on a plate, put a scoop of ice cream in a bowl, or lay out a small handful of potato chips on your plate, then put the container away; you'll eat far less of the treat.

Lean-Belly Strategy #14
Limit the Fried Stuff
Fun fact: Fast-food burgers and chicken from KFC and McDonald's are the most frequently requested meals on death row. It kinda makes sense. The inmates won't be around to suffer the aftermath. Fried foods are packed with calories and salt, and that crunchy, oily coating beats down any nutritional qualities that whatever is entombed inside might have.

That said, eating one piece of fried chicken won't be, um, a death sentence, if it's surrounded on the plate by generous helpings of vegetables and you follow with fruit—not more fat—for dessert. What's more, the fat in the chicken will help you absorb the fat-soluble vitamins in the veggies.

Lean-Belly Strategy #15
Eat the Good Stuff
Make sure your diet is filled with healthy fats in the forms of fatty fish (salmon, tuna, mackerel, sardines), fatty fruits (avocados), extra-virgin olive oil, eggs (among the healthiest foods known to humankind), and healthy-fat snacks (nuts are nutritional powerhouses and keep you feeling full). I even give bacon in moderation a green light; at only 70 calories per strip, it carries big flavor and belly-filling capabilities.

Lean-Belly Strategy #16
Wear Your Milk Mustache with Pride
Milk, yogurt, cottage cheese, and cheeses all contain slow-to-digest protein and healthy fat, so they can be excellent belly fillers. And studies have suggested that the calcium in dairy products may aid weight loss. Make them part of your diet and you'll find the cow elbowing aside lesser members of the food kingdom.

Lean-Belly Strategy #17
Eliminate Sweetened Beverages
If you're going to follow only one piece of advice in this article, make it this one. I've said it before, but it's worth repeating: Drinks with added sugar account for nearly 450 calories per day in the average American's diet. That's more than twice as much as we were drinking 30 years ago. If you're looking for a way to cut unnecessary daily calories to help you lose a pound a week, wean yourself from the overload of sugar-sweetened carbonated beverages.

No, artificially sweetened sodas are not okay. Even if they have few calories or no calories, they maintain or increase your taste for highly sweetened foods, so you seek out the calorie payload elsewhere. Worse yet, they crowd out the healthy beverages. My prescription: Out with the bad, in with the great—in taste and nutrition.

Lean-Belly Strategy #19
Reduce Your Intake of Food Prepared Away From Home
When you let somebody else prepare your food—especially if it's a teenager in a paper hat—you lose control over what you eat. And the fast-food companies, being what they are, encourage all of your worst eating habits by stuffing their products with crave-inducing ingredients like unhealthy fats, sugar, and salt. If you can stay out of the drive-thru, you can shrink your calorie intake every day.

Lean-Belly Strategy #20
Keep a Food Diary
Clearly, this weight-loss technique isn't for everybody. It's a hassle to write down every little thing you eat, day after day. But it's strikingly effective for those who do it. My advice: Try it for a week so you can get a handle on how many sodas you drink and under what circumstances, when you're most likely to veg out with a bowl of chips in front of the TV, and when your dessert cravings strike. That will help you identify your dietary danger zones and lead you to strategies that save pounds.

But it wasn't just dietary changes that helped all those folks lose all that weight. Becoming active was another enormous factor in leading the successful losers into the promised land of the lean (but not hungry): exercising for 30 or more minutes per day, and adding physical activity to daily routines. Clearly, these are Lean Belly Prescription kind of people. And that provides a great segue to talking about the activities that these "successful losers" used to shed fat and keep it off .

Here's why it's so important to keep both healthy eating and exercise going as your one-two punch against belly fat. A study published in the Journal of Applied Physiology reported that when people chose healthier foods and combined that benefi t with exercise, they torched 98 percent of their weight directly from their fat stores. People who changed their diets alone were much more likely to break down muscle for fuel, and that's a big problem. Muscle is one of your prime metabolism boosters, so it will help you burn fat for up to 24 hours after a workout. So let's tackle the activity list, and give you strategies to make the most of it.
Lean-Belly Strategy #21
Walk for Exercise
I consider that great news. Is there a simpler exercise than walking? Is there a better way to incorporate talking with friends and loved ones into your fitness plan? Is there anything else that gets you out among your neighbors at a pace that lets you say hello? And is there anything that makes your dog happier than your saying the magic word walk?

A study from the University of Prince Edward Island in Canada (a lovely place for a walk, mind you) found that largely sedentary people who wore a pedometer for 12 weeks increased their total steps by 3,451 a day, to about 10,500. By walking more, they also lowered their resting heart rates, BMIs, and waist measurements. Once you start paying attention to footsteps, you'll find ways to bank the extra strides. Thirty here, 300 there, 1,000 after dinner, and suddenly you're walking away from your old weight. Why not start right now? The closer you pay attention, the more you'll walk. And the more you walk, the greater the temptation will be to mix in an even bigger calorie burner: running.

Lean-Belly Strategy #22
Lift Weights
I suspect that for 81 percent of you, the picture that just flashed in your mind was of a no-neck Bulgarian weight lifter straining as he hoisted a steel beam over his head in the last Olympics. I know that isn't you.

But you should still be taking advantage of the weight lifter's advantage: Muscle is the all-night convenience store of fat burning—it never shuts down. Not only do you burn a ton of calories while you're actually exercising, but there's also a big afterburn effect that kicks in. Your body has to expend energy to cool you down and repair the small tears in muscle fibers that happen when you lift. (Don't freak out. If you lift reasonable-size weights, you won't tear muscles, you'll just push the muscle fibers hard enough to make them grow.)
Lean-Belly Strategy #23
Exercise Regularly
Believe it or not, "none of the above" is a legitimate option when it comes to physical activity, because there's nothing magical about running or weight lifting or even walking. They're just the most common activities people choose in order to add more activity to their days. The only one that's important to you is one that a) you enjoy, b) fits into your life well enough that you can do it most days, and c) allows you to up your energy expenditure.

You can do that by adding three 15-minute walks to your day or by scheduling 2-hour bike rides on weekends. Or simply by walking more, standing more, lifting more, and sitting less.

Just look at your whole day as an opportunity to make the smart choices that will help you lose weight and feel better. Achieve that, and where might you be next month? Or next year? Some place far better than where you are today!

http://www.menshealth.com/mhlists/lean-belly-countdown/?cm_mmc=BONL-_-04062011-_-HTML-_-dek

Wikio

THE BEST EXERCISE FOR YOUR TRAPS!




Given the popularity of shrugs, lateral raises, and upright rows, guys seem to spend plenty of time working their upper traps. But what about their lower traps? Turns out, this part of the trapezius—responsible for pulling your shoulder blades down—is often ignored, leaving the muscle weak. This can leave you with poor posture and make you more likely to fall victim to injuries such as shoulder impingement. The fix? An exercise called the bent-over Y. The no-weight version works great as a warmup before any workout, and you can perform it with dumbbells for serious strength gains. Fair warning: You may be surprised that even holding a light weight will make it highly challenging.

Wikio

Perfect Your Single-leg Squat




by CHAD WATERBURY on APRIL 5, 2011
Single-limb exercises, especially for the lower body, are essential for everyone, regardless if they’re a pro athlete or weekend warrior. The benefits of single-leg exercises are numerous, but a few key points to mention are that they recruit additional hip muscles that often get minimal stimulation with double-leg exercises, and they make the core play a larger role in each movement.
The single-leg squat has gained a lot of popularity over the past few years. But there’s a problem: most people do it with terrible form, as evident by extreme spinal flexion. It’s not your fault, as the saying goes. You just haven’t been given the right information to make it work for you. To perform a full single-leg squat requires a lot of strength, mobility, and stability. So you must improve those qualities to get it right.
I could honestly write an entire book on perfecting this exercise. I mention this because I’m about to outline the common problems that are probably holding you back, but there could be other factors working against you.
Now, before I get to the good stuff I must differentiate between a single-leg squat and a pistol. A pistol is the exercise that requires you to squat on one leg with the opposite leg held straight out in front and off the ground. It was popularized by my friend, Pavel Tsatsouline. It’s a good exercise, but it’s extremely advanced. To get it right you must have crazy hamstring flexibility and plenty of strength. Most people are severely lacking the hamstring mobility needed to keep your spine from bending like a fresh twig.
Perfecting the pistol requires another set of guidelines. This post is about the single-leg squat for people who have average mobility. Here’s how to get it right.
Step #1: Start with a few minutes of rope jumping or similar exercises to increase your body temperature. Do some foam rolling at this time if you wish.
Step #2: Stretch your hip flexors: the rectus femoris and psoas. I’m not a big fan of static stretching before a workout, but when it comes to the hip flexors it’s usually a good idea. Stiff hip flexors can diminish your ability to build maximum tension in your glutes and lockout your hips. That’s why stiff hip flexors are often referred to as a “parking brake” that’s partially engaged, thus limiting your hip power. Another reason to stretch your hip flexors is that it allows you to remain more upright in the single-leg squat.
Step #3: Groove the right motor pattern with a single-leg squat facing a wall. When most people do a single-leg squat they shift their torso forward. This can be caused by subpar thoracic extension and a lack of dorsiflexion in the ankle joint. This exercise restores both. It’s a fantastic technique-builder that I learned from spinal expert, Dr. Craig Liebenson. Perform 10 reps with each leg.
Step #4: Activate your hip abductors. Another problem people tend to have is that their leg buckles in as they squat. This is caused by weakness in the gluteus medius/minimus muscles that must fire strongly to hold your leg in proper position. The hip external rotation exercise strengthens and activates those muscles. This can be used as a stand-alone exercise when weakness is evident, or as an activation drill.
Step #5: Perform the single-leg squat on a high bench. The first way to build this exercise is to start by standing barefoot (or with Vibram shoes) on a relatively high bench. The key point is that you must be able to maintain an arch in your low back. If you step down and you feel your low back round (your spine will flex), the bench is too high. Start at a height that allows you to maintain lordosis (low back arch) and increase the height – or the distance you drop down – to build your single-leg squat. The goal is to be able to perform a range of motion that allows your hips to drop below knee level while maintaining an arch in your low back. This can take time so be patient.
Perform these exercises a few times per week and focus on increasing your range of motion with the single-leg squat while standing on a bench. Your hips, legs, and core will get stronger and more powerful than ever!
Stay focused,
CW

Wikio

Tuesday, April 5, 2011

Vous avez soif? Méfiez-vous des jus de fruits!

Vous avez soif? Méfiez-vous des jus de fruits!

4 avril 2011 - Il faut éviter de boire les jus de fruits comme de l’eau, prévient la nutritionniste Nathalie Jobin, chargée de projet chez Extenso, le centre de référence en nutrition humaine de l’Université de Montréal.
Un verre d’eau demeure le meilleur choix pour étancher la soif : l’eau est sans sucre, sans calorie et sans additif.
« Il est facile de prendre de grosses portions de liquides et ne pas se rendre compte de la quantité de calories et de sucre qu’on vient d’ingurgiter en quelques minutes. Ceci vaut pour les jus purs à 100 %, et aussi pour les boissons aux fruits ainsi que les boissons gazeuses », précise Nathalie Jobin.
Elle rappelle qu’on vend des bouteilles de jus en portion individuelle de 400 ml, soit presque l’équivalent de 4 oranges. On ne mangerait jamais 4 oranges, une après l’autre.
« Le désavantage du jus pur à 100 % est qu’il contient très peu de fibres, donc il est peu rassasiant comparativement à un fruit frais qui va prendre de la place dans l’estomac et apporter des fibres, une satisfaction et une satiété », estime la nutritionniste.
De plus, les jus de fruits purs à 100 % - préparés à partir de la pulpe ou de la chair d’un fruit - contiennent du sucre naturellement présent dans les fruits.
Il faudrait donc essayer de limiter sa consommation de jus à 1 tasse par jour, soit 250 ml, et de boire, le reste de la journée, de l’eau, du thé, des tisanes, de l’eau pétillante...
Toutefois, si on prend du jus, il vaut mieux prendre du vrai jus, car il contient des vitamines et desminéraux qu’on ne retrouve pas dans les cocktails, par exemple.
Attention de ne pas confondre les jus de fruits avec les boissons, punchs, cocktails ou cristaux aux fruits qui ont du sucre ajouté, des colorants et des saveurs artificielles. Il suffit de consulter la liste des ingrédients sur l’étiquette pour s’en assurer.

Boissons gazeuses : obésité, érosion de l’émail des dents et perte de calcium

On ne le dira jamais assez, les boissons gazeuses sont composées de sucre, de colorant et de calories. Boire une canette de boissons gazeuses de 355 ml équivaut à manger 8 c. à thé de sucre en quelques minutes, selon Nathalie Jobin.
Cet excès calorique peut entraîner des problèmes d’obésité.
Et même si on est tenté de se tourner vers les boissons diète qui contiennent peu ou pas de calories, ces boissons contribuent quand même à entretenir un goût pour le sucre, croit-elle.
Les boissons gazeuses sont aussi acides et peuvent causer l’érosion de l’émail des dents.
« Le problème est que les gens ont tendance à siroter plus longtemps leur boisson gazeuse. Le fait de maintenir la bouche dans une acidité constante provoque une érosion de l’émail des dents », ajoute la chargée de projet chez Extenso.
« De plus, enchaîne-t-elle, toutes les boissons de type cola qui contiennent de la caféine peuvent contribuer à une plus grande perte de calcium dans l’urine ce qui pourrait avoir des effets sur les os ».
Ce goût pour les bulles peut être remplacé par de l’eau minérale à laquelle on peut ajouter un peu de jus de fruits, comme du jus de canneberge. « On peut mettre aussi des morceaux d’agrumes dans notre eau pétillante ou des feuilles de menthe, selon nos préférences », souligne-t-elle.
Et l’eau vitaminée? « Elle est souvent sucrée par un édulcorant. L’eau vitaminée n’est pas nécessaire. Normalement, on comble nos apports en minéraux et en vitamines avec les aliments », conclut Nathalie Jobin.
Réagissez à cette nouvelle dans notre blogue Les jus de fruits purs à 100 %, pas toujours un choix santé.
Carole Boulé – PasseportSanté.net

Wikio

Monday, April 4, 2011

GreenerChoices.org | 12 Unhealthy 'health' foods & what to try instead 4/11






Some health-food masqueraders can fool even the savviest shoppers or people who pride themselves on their nutritional know-how. Those foods might be higher in fat, sugars, or calories, or lower in nutrients than you would think. Or they might have all sorts of stuff added to them that you don’t need.

The solution: keep in mind that just because a food is sold in a health-food store or section of the supermarket doesn't mean it's healthful. Here are 12 foods that may seem good for you but aren't necessarily healthful. Plus, there’s advice on truly healthful alternatives from several nutritionists.*

1. Vegetable chips--- These chips don’t count as a serving of veggies and could be high in calories and fat. Have some air-popped popcorn or dried veggies instead. Look for no added fat, salt, or anything else.

2. Applesauce--- Sweetened applesauce can have a lot of added sugar and calories.Unsweetened varieties can have half the calories. You can add some cinnamon to sweeten it up, or have a whole apple instead with extra fiber as a bonus.

3. Granola cereal--- There are about 400 calories in just a cup or 800 in a bowl. Have a bowl of an airy, oat-based cereal, like Cheerios, with a sprinkling of granola on top for extra crunch.

4. Trail mix--- One cup can contain almost 700 calories! And because it’s a tasty finger food, it’s easy to overeat. Try air-popped popcorn instead.

5. Turkey hot dogs--- A lot of turkey hot dogs are high in fat and they might contain high levels of sodium and nitrates. A turkey breast sandwich on whole grain bread is a better choice. But if you crave the hot dog, go for the version with the least fat.

6. Vitamin-infused waters--- They’re often loaded with sugar and sometimes caffeine. Try plain old water, with a squeeze from a lemon, a lime, or orange slices.

7. Wrap sandwiches--- They’re usually enough for two people--high in calories and sometimes high in fat, with the tortilla alone at 300-400 calories. Have a sandwich on whole-grain or whole-wheat bread.

8. Banana chips--- Yes, they’re made from healthful bananas, but they’re usually fried in coconut or palm oil--unhealthy sources of saturated fat. So there can be 210 calories and 13 grams of saturated fat in a serving. Just have a banana. It’s half the calories and no fat.

9. Bran muffins--- Many bran muffins are huge with two servings in one muffin, often loaded with fat, sugar, and calories. Instead, have a bran cereal with low-fat milk and fresh fruit.

10. Frozen yogurt--- It has a health halo, but it’s high in sugar. Frozen yogurt generally has more sugar and less protein and calcium than plain yogurt. Beware of bottled smoothies too.Choose a light yogurt that’s lower in fat and calories than frozen yogurt, or a Greek yogurt with live active cultures.

11. Fruit snacks--- The amount of fruit in these snacks is often less than 10 percent. They are mostly just sugar. Try dried fruit like apricots or raisins, which contain more nutrients.

12. Couscous--- Regular couscous is processed and refined, like white pasta, with little nutritional value. Buy whole-wheat couscous, or choose a whole grain like quinoa or brown rice.

* Nutritionists whose advice is cited include: Dawn Jackson Blatner, R.D., spokeswoman for the American Dietetic Association; Leslie J. Bonci, M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center; Catherine Christie, R.D., chair of the department of nutrition and dietetics at the University of North Florida in Jacksonville; Tara Gidus, R.D.; and Elisa Zied, R.D.

T NATION | Bulletproof Your Body: Assessments for the Hardcore Lifter



Bulletproof Your Body

Assessments for the Hardcore Lifter




Hardcore Health

You lift heavy things. You believe there's no illness that heavy squats can't cure. Heck, you're so hardcore you consider creatine a garnish.
But let your health slip and it's bye-bye big muscles and new PRs. To prevent the slip, you may need a few physical assessments.
When it comes to assessments, there are a few schools of thought. On one end of the spectrum you've got trainers who spend two days assessing someone, taking meticulous notes on everything from how much someone's left big toe pronates to rectal temperature.
At the other end, you've trainers who don't know their ass from their acetabulum, and so long as their client can stand on two legs they're good to go, oftentimes leading to disastrous results.
As always, the best approach lies somewhere in the middle.
What follows are some of the common weaknesses and imbalances we often come across at Cressey Performance during the initial assessment process. These are things that, left unchecked, can either really mess up your lifting, create aesthetic "holes" in your physique, or leave you pain-stricken and lying in a hospital with a catheter and bed pan.
But being aware of your weaknesses is only half the equation. You'll need to know the most practical, effective ways to start fixing those weaknesses to get on the fast track back to being a badass.


Lack of Ankle Dorsiflexion

Poor ankle mobility is a very common weakness. The main issue stems from our affinity to provide "false stability" to a joint that normally wants to be mobile, like taping ankles or wearing those cement blocks we like to call shoes.
Optimally, the ankle should have roughly 20 degrees of dorsiflexion – think pointing your toes towards your shin. If you don't have it, it's going to make performing a squat or lunge pattern pretty difficult.
When we lack ample dorsiflexion, a whole host of issues can arise, including anterior knee pain, hip pain, and lower back pain. So fixing it can go a long way in keeping people healthy in the long run.
While I can typically just watch someone squat and tell whether or not he or she has ample ankle mobility (those who lack it tend to be "ankle squatters" and push their knees forward excessively), one of the simplest ways to actually test for it would be the wall ankle test.

Wall Ankle Test

  • Stand in front of a wall with the toes of one foot against it.
  • Making sure to keep the heel on the ground, simply "tap" your knee to the wall.
  • Move your foot back a half inch and tap the knee again.
  • Keep moving the foot back little by little, tapping the knee to the wall, until you can no longer keep your heel down.
Ideally, you should be at least three or four inches from the wall. Anything under that and you may be asking for trouble.
To correct it, repeat the test, which is now a suitable drill. Just throw the wall ankle mobilization in as part of a warm-up and you're golden.


Lack of Hip Internal Rotation

You have roughly 30 muscles that attach to the pelvis alone, so it stands to reason that the hips are a problematic area for just about everyone.
Hip internal rotation deficits are a key player in things such as lower back pain, knee pain, and even contralateral shoulder pain, but what's surprising is the role that adequate hip IR plays in squatting. Basically, you need a certain amount of internal rotation to effectively go into deep hip flexion.
Hip IR should be tested in two postures, because different structures can limit range of motion depending on whether the hip is extended or flexed.

Seated Hip Internal Rotation

Seated Hip IR Test
  • Sit at the end of a table, with your knees bent over the side, and hold onto the table itself.
  • Now internally rotate the hip, without abducting or side bending, which is a sign of compensating with the lower back.
Generally speaking, a minimum of 35 degrees is what we're looking for in the general fitness population. Comparatively, with rotational sport athletes, we're looking for a minimum of 40-45 degrees.


Prone Hip Internal Rotation

Prone Hip IR Stretch
Additionally, we want to test hip internal rotation in the prone position because as physical therapist Bill Hartman has noted on several occasions, it helps to differentiate whether we're dealing with a capsular issue or a muscular issue.
  • Lie on your stomach and flex both knees to roughly 90 degrees, then internally rotate your hips. Keep both knees together.
If seated hip IR is limited, and prone hip IR limited, then Houston, we have a problem.
If seated hip IR is limited, and it improves with prone hip IR, that's a little better as you know you're probably dealing with more of a muscular issue and not capsular.
Here are my favorite drills to improve hip internal rotation:

Prone Windshield Wiper Stretch

Much like the prone hip IR test itself, the setup for this stretch is the same, except here you'll lie prone on a table (or floor) and only flex one leg.
  • Reach back, grab your heel, and pull towards your butt.
  • Gently push your lower leg into external rotation, which in turn will stretch the hip into internal rotation.
  • Hold for a 20-30 second count and repeat on the opposite side.

Seated Passive Internal Rotation Stretch

This is one I snaked from Dean Somerset, a strength coach up in Canada. It looks at passive hip internal rotation while in hip flexion. As Dean notes, though, the downside of this stretch is that if the posterior capsule or musculature is stiff or tight, this position will be limited.
For some, this may be a more advanced stretch. If that's the case, stick with the aforementioned prone windshield wiper stretch.
  • Sitting at the end of a treatment table, lift one leg back into hip internal rotation.
  • From there, grab your ankle and gently lean into the stretch, progressively working your way closer to the table.
  • Hold for a 30 second count and repeat on the opposite leg.

Half-Kneeling Hip IR/ER Mobilization with Band


  • Wrap one end of a standard band around a power rack and the other around your knee.
  • Now actively "pull" yourself into hip internal rotation, and then reverse the direction into external rotation.
  • Perform 8-10 reps on one leg, then switch.


Hip Stability (or lack thereof)

Hip stability is seriously lacking in a vast majority of trainees. I've seen powerlifters who routinely throw 800+ pounds on their backs struggle to perform a basic bodyweight reverse lunge due to poor hip stability.
Poor hip stability can cause a multitude of issues ranging from lower back pain, knee pain, and even shin splints. It'll affect performance in the weight room and seriously limit the amount of iron you can lift safely.
While there are several tests you can do to assess hip stability, bilateral or two-legged assessments don't make much sense because our legs end up doing all the supporting. When the body is supported on one leg, as it is while walking, the body must be stabilized on the weight-bearing leg during each step.
In a single-leg stance, the body is forced to fire what's been termed the lateral sub-system (adductors and abductors of the standing leg, and the quadratus lumborum of the opposite leg) to stabilize the pelvis. What you'll see is the affected side going into hip adduction because the hip abductors are too weak to stabilize the pelvis on the femur.
A more functional drill we can use to test hip stability is the single-leg squat:
  • Stand on one leg (preferably barefoot) and squat to roughly 60 degrees of knee flexion.
  • If the midline of the knee stays in line with the midline of the foot, you're a rockstar. If, however, the knee caves in or deviates medially, then you're most likely dealing with a weak glute medius.
To fix it, there are two key drills I use. The first is the side-lying clam, which is a simple exercise but easily butchered by most trainees.
  • Rotate your top hip towards the floor to help prevent compensation by the lumbar spine. If you watch the video carefully, you'll notice that after I flex both my hips and knees, I sorta take my top hip and "close it off."
  • Don't be too concerned with range of motion here. The important thing is that you do it right!
  • If you happen to walk past an attractive female doing this exercise, please, for the love of God, act like you've been there before and refrain from making honking noises.
  • Perform 2-3 sets of 8-10 repetitions on both sides.
Taken from strength coach Brijesh Patel, the second exercise is definitely one of my favorites because not only does it integrate and strengthen the feet, but also trains hip stability in multiple planes.
  • Stand on one leg (barefoot) and perform 5-8 repetitions in each plane (saggital, frontal, and transverse).
  • Try to keep your weight in the middle of your foot and not your toes.
  • Be sure to keep the midline of the knee in line with the midline of the foot throughout.
  • Ideally, you want to perform all reps without the other foot touching the ground, but I won't think any less of you if this isn't doable.
  • When performing this drill in the transverse plane (rotating), be sure to move through the hip and not the lower back.
  • If this is too easy, you can make it more challenging by adding a reach into the mix.


Poor T-Spine Mobility

Mike Boyle notes in Advances in Functional Training: "The important thing about t-spine mobility is almost no one has enough and it's hard to get too much."
It's important to reiterate that adequate spinal mobility, particularly in the thoracic spine, is essential for normal shoulder function. Lack of t-spine mobility can have deleterious effects ranging from poor length-tension relationships (which can effect proper scapular positioning and stability), to preventing adequate extension (which will undoubtedly affect shoulder range of motion).
I'd go so far as to say that if you spent more time working on your crappy posture, you'd see vast improvements in things like your bench press, not to mention the likelihood that someone of the opposite sex will want to see you naked. With the lights on.
A kyphotic posture (rounded upper back) leads to anterior tilt of the scapulae and poor t-spine mobility. As a result, this places you in a very unstable position to push anything away from your chest, much less a bar with a lot of weight on it. Essentially, it's like shooting a cannon from a canoe.
So, if we improve t-spine mobility, we can affect scapular positioning (a return from anterior tilt) which provides a bit more stability, and good things will happen.
A favorite test of ours is the lumbar locked rotation. Popularized by Greg Rose of the Titleist Performance Institute, the lumbar locked rotation test is a bit more advantageous because it doesn't allow for any cheating.
Namely, by sitting back and "locking" the lumbar spine into position, we can't use it to produce more range of motion. In a sense, we're forced to move through our mid-back/thoracic spine, which is the purpose of the test in the first place.
  • Start in the quadruped position and sit back onto your calves.
  • Place your hands behind your back and rotate to one side.
For general population clients, we're looking for anywhere from 50-70 degrees of rotation. Comparatively, for rotational sport athletes, we'd want to see 70-90 degrees – although 90 degrees is freaky.
If you find that your t-spine mobility needs work, (and trust me, it needs work), try implementing these drills throughout the day or before you train.

Side Lying Windmill

The video is pretty self-explanatory. The only caveat I'd make is that you want to make sure the top leg is at 90 degrees of hip flexion and resting on either a medicine ball or foam roller to prevent lumbar rotation. Also, when you bring your arm up and around your head, be sure to follow it with your eyes all the way around.

Wall T-Spine Dips

This is another great drill to help improve t-spine mobility, specifically extension:
  • Stand in front of a wall and place the back of your upper arms against it.
  • From there, take a deep breath and "dip" into the wall by pushing your arms up and away.
  • Return back to the starting position and repeat.


Lack of Shoulder Flexion

There are numerous things that can affect shoulder health and function. Having the ability to raise your arms over your head is one of them.
Having ample t-spine extensibility plays a huge role here. I mean, round your back and try to raise your arms over your head. Kind of hard, right?
Another aspect that often gets overlooked are the lats. The latissimus dorsi arguably have the greatest affect on human locomotion of any other muscle in the body due to attachments points on the humerus, scapulae, ribcage (breathing patterns), thoraco-lumbar fascia, posterior iliac crest, and the lumbar spine.
The lats actually have a profound influence on our ability to push, pull, and squat big weight. Concurrently, with respect to shoulder flexion – namely, our ability to lift things over our head – having "tight" lats will force someone to compensate with their lower back and go into hyperextension.
This might help explain why many trainees tend to turn an overhead press into a glorified standing incline press. It would also explain why people with limited shoulder flexion oftentimes have chronic lower back pain.
Testing for tightness of the lats is easy:
  • Lying on your back, start with your arms on your side, elbows extended, and knees bent (to flatten the lower back and provide more of posterior tilt).
  • From there, raise both arms over your head and bring them down towards the table while maintaining a flat back.
  • If you're able to bring your arms down to table/floor level, keeping arms close to the head, you pass. However, if you're unable to bring your arms to table/floor level, you suck at life and should just jump out of a window and land on a sharp object.

How to Fix It

First off, foam roll your lats:
  • Lie on your side and place a foam roller right in your armpit.
  • From there, roll down your lat (not your ribcage, you can't foam-roll bone) and spend a good 30 seconds on each side. For those with tight lats, this won't be pleasant.
Next is the wall lat mobilization with stabilization:
  • Reach across your body and push against the wall.
  • With your opposite hand, grab your shoulder blade and pull down to lock it in position.
  • Next, all you're going to do is sit back until you feel a nice stretch in your lat.
  • Hold for a two-second count, return back to the starting position and repeat for a total of 6-8 reps on each side.


Assess and Address

If staying healthy and continuing to make progress is important to you, try some of these assessments and see if any "red flags" arise. You'll be happy you did.