General Stretching Of The Upper Body

stretching upper body

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your feet a little wider than your pelvis width and you back is straight :

  • Hold your ams vertically with your hands clasped and your fingers crossed. Your palms directed upwards :

  • Inhale to inflate your lungs to the maximum and stretch your intercostal muscles. Push your palms up keeping your back and head upright.

  • Exhale slowly by relaxing and starts again.

This stretching exercise stretches intercostal, rectus abdominis, latissimus dorsi, teres major, triceps. When you incline your torso laterally, you stretch more your external oblique and internal oblique, quadratus lumborum and the internal and medium part of your erectors spinae.

stretching upper body lateral

Note

This stretch is great for relaxing the body after a training with heavyweights like leg press, squat, deadlift because the ribcage and spine have been compressed.

This movement may occasionally replace or supplement the stretching at the bar  to rebalance the pressure and tensions of the intervertebral joints.

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-Steph

Good Position For Abs

Action on lumbar curvature of the psoas muscle

Psoas muscles have other functions than to be powerful flexors of hip. They put the lumbar spine in lordosis, which increases the arch.

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Abs exercises (especially for rectus abdominis) must work with the round back (round your spine). It’s the opposite of other exercises.

For vertebral coil exercises, the mechanicals stresses on vertebral joints aren’t the same as for exercises such as squat, deadlift and other exercises with weight. For example, for squat, the spine isn’t arched at the lumbar level. The vertical pressure with the spine’s rounding pushes the nucleus pulposus intervertebral disc backwards, which can compress nerve elements and create sciatic herniated disc.

For abs exercises, it’s the opposite. If during the abs execution you forget to round your back with an intense contraction of abs and obliques, the powerful flexors of hips (psoas major) will increase the lumbar arch. This will move the intervertebral discs forward as they aren’t stabilized by the vertical pressure. Then an excess of pressure at the back of the lumbar vertebral joints can create lumbago or more serious, joints damage by compression and shear.

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-Steph

The Important Things To Delegate In Your Company

delegate

I watched an Olivier Roland’s video  and I learned good stuff.

Here are the most important things to delegate in your company

Accountability

accoutant

I often meet entrepreneurs who do their own accounting and they say it’s a nightmare. Here are the 2 reasons why I advise them to stop :

  1. Accounting requires a lot of time.

  2. It’s extremely easy to make a mistake. Even certified public accountants make mistakes. The problem when there is an error in your accounting is that all the numbers are wrong. And when all the numbers are wrong, you tax return is false and when your tax return is false, you are in a long-term nightmare.

It’s possible to find a good accountant for around $1 200 a year when you start a company. It’s always better to pay that than to be in a financial nightmare for 5 years because of a mistake in your tax return.

Technique

it provider

What’s cool is that with WordPress and its free plugins and themes, it’s easy to install and manage a blog / website. There are also other platforms that allow you to do the same thing.

On the other hand, when there is a major problem that exceeds your skills, it can be negative for your company. For example,your blog / website no longer responds. If you don’t know how to do, you can spend 2-3 days trying to understand the problem and it’s been 2-3 days since your audience no longer has access to your blog / website.

At that moment, you need an IT provider. This is not a person you will hire as an employee but it’s a person to whom you can entrust all the technical tasks that you don’t knew how to do.

Yes, it will cost money but ask yourself this question : « Is it better to spend 2-3 says repairing your blog / website is down or pay a IT provider who repairs it in 1 hour ? ».

I advise you to find a IT provider quickly when you start making money with your company before having a major problem. Maybe someone around you knows a good IT provider or maybe you need to find one on Upwork. Test this IT provider with a small task to find out if her is competent or not.

Customer support

customer service provider

It’s something to delegate but not as fast as the technique. At the beginning, it’s important to do customer support yourself to be in direct contact with the audience to see the problems in services or products, etc. But that doesn’t mean that customer support is the best added value task that the company’s founder can do.

With customer support, you will quickly see that there are often the same questions that are asked. To eliminate much of the customer support is to make a FAQ. A FAQ is the list of questions most frequently asked with a reply.

For other questions that are a little more complex that are are common, you can do a procedure to explain to the people who take care of your customer service how to solve the problem. And you can ask them to inform you when a question is frequently asked to have a permanent feedback. This allow you to stay in touch with reality.

Maybe someone around you knows a good customer support provider or maybe you need to find one on Upwork. Test this customer service provider with a small task to find out if her is competent or not.

Social media

social media provider

Since you have a blog or a website, you have an audience. This audience sends you messages when you create content. This is the same principle as for customer support, it’s important at the beginning that you answer the messages yourself to discover your audience. You will know the fears and the hopes of your audience. It’s important that you learn how to communicate with your audience.

To find out what things to delegate, you need to be aware of seeing where you bring the most added value to your company as a founder, it’s about innovation, strategy and setting up processes. This allows you to work on your company and not work in your company.

It’s important to know the difference between working on your company and working in your company (being a slave to your company).

Solution

solution

I told you there was a way to find IT provider, customer service provider and social media provider on internet. The best known platform for finding freelancers or outsourcing is Upwork . You will find providers from several different countries. Always test a provider with a small task that doesn’t have a huge impact on your company to make the selection.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching Of Trapezius And Neck

stretching trapezius neck

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

A hand on your head, you pull slowly to tilt your head to the side. This exercise stretches the sternocleidomastoid, all (anterior, middle and posterior) scalenes muscles, the upper part of the trapezius, splenius capitis , splenius cervicis , semispinalis and small spine muscles like longus colli, rectus capitis posterior minor, rectus capitis lateralis and rectus capitis posterior major muscle.

Attention

Pull your head slowly with caution. Stretching should be done gradually.

Note

While you pull your head, lower your shoulders to feel the stretch of your trapezius.

Concerning the neck

stretching trapezius neck stretching trapezius neck

Quadrupeds and anthropoids (such as the gorilla) have very powerful neck muscles to prevent the head from tipping forward.

For the human being, it’s different. When the human being is fully biped depleted thus a vertical position with the head at the top of the spine , the muscles neck have become less powerful because the muscle’s neck have solely as a function of balancing the head.

  1. When the human being became biped, the morphology changed. The face‘s size decreased, the brain’s size increased and the occipital hole moved to the center of the skull. As the head is at the top of the spine, the neck’s muscles have the function of stabilizing the head

  2. Gorilla which is partially a quadruped has a larger face, a smaller brain and the occipital hole is towards the back. To prevent that head tits forward, the neck’s muscles are very powerful and developed.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Trap Bar Shrugs

trap bar shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart. You’re in front of the trap bar on the floor or on a support :

  • Take the trap bar, paying attention to centering your grip (attention : with heavy weight, a poorly adjusted grip will rock the bar backwards or forwards).

  • You have your head straight or a little bent forwards and your abs squeezed. Do shoulder shrugs.

This exercise works the upper trapezius which is inserted on the clavicle, the acromion and the scapular spine and which goes up to the superior nuchal line the the skull.

The rhomboid major / minor muscles and levator scapulae muscle work a little bit.

The trap bar created to work trapezius by lifting heavy weights without rubbing against the thighs like dumbbells or barbell.

la barbell.

Note

People with long clavicles will always have more difficulty doing shoulder shrugs than people with short clavicles.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching At The Bar

stretching bar back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended at the fixed bar with the hands apart and with a pronated grip (thumb inwards) :

  • Inhale and exhale slowly focusing on the relaxation of your body. This allows you to relax your back and rebalance the pressure inside the intervertebral discs (the discs that connect the vertebrae to each other).

  • When you feel your muscles relaxed, lower you head forward to try to touch your sternum with your chin. This allows you to stretch the middle and the top of your back.

To increase the stretch, you can ask a person to grab your hips and pull you slowly down or you can swing slightly.

This stretching is essential. When you do it regularly at the end of deadlift, squat or other exercise that compresses the spine, this allows you in the long term to limit the deterioration of your intervertebral discs. This means that this stretch reduces the risk of spinal disc herniation.

Variant

With a tight grip, you stretch more the latissimus dorsi and teres major.

Note

When you do this stretch, it’s possible that you hear cracking of the spinal column followed by a pleasant sensation of release and relaxation of the back.

Don’t worry, these crackles have no gravity. It’s because of the relaxation of the paravertebrale muscle that allow the brutal decompression of the small intervertebral and costovertebral joints. This make the same effect as a suction cup that you take off.

Share this article if you think it can help someone you know. Thank you.

-Steph

Biceps Tendon Rupture

biceps brachiitTendon rupture

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Rupture or tear of the biceps long head is the serious injury the most frequent in sport

This injury usually appears on a muscle weakened by tendinitis caused by a sudden movement of the arm. Sudden arm movements are usually thrown like baseball, tennis, throwing sports and also Olympic weightlifting during the snatch. At this point, all tension transferred to the biceps long head which breaks most often where the tendon passes into the intertubercular sulcus of the humerus.

In bodybuilding, this injury is a little different, especially with the deadlift.

There is a technique in deadlift which consists of having a hand with a pronated grip and the other with a supinated grip to lift heavier weights and to avoid that the barbell rolls in the hands.

This simple technique is at the origin of the rupture or the disinsertion of the lower of the biceps (where the muscle is inserted on the humerus). Fortunately, this injury rarely happens.

During the positive phase of the deadlift, the muscles that work are legs, glutes, back and abs. Arms relaxed but they stretched as cranes cables.

Unfortunately, when a hand is with a supinated grip this shortens the biceps (the biceps is extremely powerful with a supinated grip). The result is that there is tremendous tension due to the heavy weights which cause the tearing or total rupture of the tendon of the radius. The biceps with a supinated grip works more than the biceps with a pronated grip.

In the deadlift, the injury is exclusively on the distal tendon of the muscle. The arms hang along the body, which causes the tension to be distributed at the top of the muscle between the tendons of the short head and the long head. For other exercises when the tension is at the bottom of the muscle, the tension is supported on a single tendon insertion.

biceps brachiitTendon rupture

The rupture of the biceps tendon causes a pain relatively moderate compared to the severity of the injury. If we compare the rupture of the biceps tendon with the major pectoralis or the adductors of the thighs, the pain is different. With a rupture of the major pectoralis tendon or adductors of the thighs, the suffering is so strong that the athlete must stop the effort.

It often happens that during a powerlifting competition, athletes who have a rupture of the biceps tendon during the deadlift, continue until the end of the movement.

When this injury occurs, there is swelling in the forearm because of hemorrhaging. But the most surprising thing is the retraction of the biceps which forms a ball at the top of the arm near to the pectoralis major and deltoid. This biceps retraction causes the brachial muscle in the lower arm to be more exposed.

biceps brachiitTendon rupture

It’s always possible to make a flexion of the arm with the rupture of the muscle, which less powerful than before, thanks to the brachial muscle, brachioradialis, long and short radial extensor of the carpus and the pronator teres muscle. On the other hand to make a movement with a supinated grip is a problem because the end of the movement is only carried out by a single muscle, the supinator muscle.

You have to be careful because this injury should be treated quickly by surgery to restore the brachial biceps tendon to the radius. If this surgical operation is not performed in time, the ball will have a fibrous transformation and retraction will be final. The arm’s mobility will always be possible but the loss of strength in flexion and supination is inevitable.

There is a solution to avoid this type of injury with deadlift with a bicep work to have a tendinous reinforcement. This exercise is to do a flexion only with forearms with a straight barbell. This exercise reinforces the biceps distal tendon but be careful by controlling the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph