Musculoskeletal

Your best posture is your next posture. To avoid aches and pains, keep changing positions often, pull your shoulders back, and get into a good lined-up position.
 
Transcript: "Hey, Melanie. Any quick posture tips? Absolutely. Your best posture is your next posture. So I recommend, I like sitting on like a wobble stool, something like this, so that I'm always changing position. So there is very poor evidence to show that bad posture gives you pain, but being in one position for a long period of time definitely can. So keep changing, keep coming out of your posture, whatever position you're in, keep trying to pull your shoulders back, get into a better sort of lined-up position. And even if you go back into your bad position very quickly again, it doesn't matter as long as you keep changing, that is your best posture. So remember next posture, best posture. I hope that helps."

Resistance training is necessary for power and speed, but must be balanced with other specific training in order to maximize both.
 
Transcript: "We need resistance training to maximize Force production, but then we also at the same time need to do other specific training for power and speed and that will be at some sort of resistance level. So there is a huge carryover resistance training is necessary for power and speed, but then there's going to be a trade off to where we also need to train power and speed individually to maximize both of those. Because strength is so fundamental for all sports. But then too much strength you could say or too much strength. You can then slow down other properties of athleticism which is where power and speed can get compromised if you're doing too much resistance training. So as with everything, it's finding that sweet spot. But as a foundational point for power and speed resistance, training is extremely important."

KT Tape can be helpful for athletes to help with back pain, but it should not be the only form of treatment. Other forms of strengthening and rehabilitation must also be done in order to achieve optimal results.
 
Transcript: "I have found that KT Tape does help a majority of the clients that are athletes. That I have worked with, I do think that you have to remember that everything else needs to be done, alongside the KT tape, so that's the strengthening the rehab, but the KT Tape can be helpful to tell your body and give it an extra layer of Education around what pattern it should be functioning in and then all the rest needs to still be Done, but I do think the KT Tape can help individuals with back pain."

The pelvic floor is a group of muscles located at the bottom of the pelvis that helps to support bowel, bladder, and sexual function. It consists of three layers (the most superficial around the anal, vaginal, and urethral openings) and works together with the diaphragm, multifidi muscles, and transverse abdominis to provide full core muscle activation and support for daily activities.
 
Transcript: "The question is, what is the pelvic floor? The pelvic floor is a group of muscles that resides at the bottom of the pelvis. I have a female pelvic model right here. Everything you see in white is bone. Everything you see in red is the pelvic floor which is muscle. It's bordered by the pubic symphysis in the front, the spine, and the sacrum and the tailbone in the back and bottom, and the hip bones on the side. The pelvic floor has three muscle layers. The first being the most superficial. That's around the anal opening, the vaginal opening, and the urethral opening. The second layer is a little bit deeper in and surrounds the urethra. And the third layer term, typically the levator ani muscle group is a little bit deeper in the pelvis. These three muscle layers help to support bowel function, bladder function, sexual function, and are an integral part of the core. You have your pelvic floor at the bottom. You have your diaphragm at the top, in the bottom of the thoracic cage. You have multifidi muscles which are segmental spinal stabilizers in the back, and your transverse abdominis which is a broad, flat core muscle that help to cohesively and effectively engage your core muscles, and make sure that you have full function to provide support for your daily activities."

To get ready for a workout, warm up, have a plan of what you will do, dress appropriately, be in a comfortable environment, and make sure to have proper footwear and stay hydrated.
 
Transcript: "Other than warming up, getting ready for a workout, you need to have a plan. You need to know what you're going to do. Obviously, you need to be dressed appropriately, and you need to be in an environment that is environmentally. It's not too hot, not too cold. And again, you're dressed appropriately, you have proper footwear, and you're properly hydrated. Other than that, there's really not a whole lot else to do to get ready for a workout other than warming up and getting your body mentally and physically prepared for more intense physical activity."

My dynamic warm-up before a workout consists of 5 minutes on an assault bike, leg swings, arm swings, and gradually increasing the load with body weight or empty bar exercises.
 
Transcript: "My dynamic warm-up before a workout consists of five minutes on an assault bike and then I'll do some leg swings and then leg swings and arm swings and that's really about it and then whatever exercises that I start out with I usually start out with body weight or empty bar and then gradually increase the load to my to my training weight."