“Rest-Pause” Pull Ups
1 x 40
The “Rest-Pause” method involves doing multiple challenging but sub-maximal effort sets. Using the same load or level of assistance as in Week 3, perform the prescribed reps as quickly as possible in sets of 1-3 reps at a time, resting as needed between sets. Practice relaxed “ribs down” breathing during your rest periods. The key is to remain shy of muscular failure and not push into and beyond it.
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Week 4 of 6
Every Minute on the Minute x 20:
1) :15 MAX Effort Assault Bike
2) :30 Heavy Overhead Dumbbell/Kettlebell Hold
3) :30 Wall Sit Leg March
Post work to comments.
Yesterday we crossed the $11,000 threshold in our fundraising efforts for the Sunrise Movement, a movement of young people aiming to halt climate change and create millions of green jobs in the process. Incredible work so far, gang! Go HERE to see who’s currently a top our team and individual leaderboards
Hiccups: Myth vs. Reality
Hiccups. What are they? Why do they happen? How do you cure them? Are they funny? These are all good questions you never knew you had. Luckily, despite all of the myths, we actually have good scientific answers to them.
Hiccups are spasms of your diaphragm. Your diaphragm is the muscle just below your rib cage that forces air in and out of your lungs. The last bit of relevant anatomy involved are the vagus nerves, which innervate the diaphragm muscle. These are two of the longest and biggest nerves in your body. They travel all the way from your brainstem along your spine snaking their way through your vestigial organs to finally meet your diaphragm. So when these nerves have trouble firing, your diaphragm starts to pump unsteadily and, thus, hiccups ensue.
But why do they happen in the first place? There are several reasons. The main one is GERD, or gastroesophageal reflux disease. In short, this disease affects those suffering from digestive issues. Hiccups can be a common occurrence for people suffering from one of the many variations of this disorder. More benignly, people can develop a short-term hiccup problem from drinking carbonated beverages too fast. Evening eating too fast can bring them on. People who have had to undergo anesthesia can develop hiccups hours after being taken off of the respirator (I know!).
Here are some mythical hiccup “cures”:
- Drinking a ton of water
- Scare tactics
- Standing on your head
- Holding your breath
Things that actually work to fix the problem:
- Massage of the diaphragm
- Going after the vagus nerve via medical professional
- Avoiding foods that will trigger heart burn and GERD
These proven techniques actually work! It’s possible people just don’t utilize them because they’re not sure how to. That’s where I come in. As a licensed chiropractor with 10+ years experience performing manual therapy, muscle work and therapeutic exercises, I have created 2 videos that help to demonstrate how to help a friend and how to help yourself.
These videos involved a sustained hand contact underneath the rib cage as the person suffering breathes in and out. This helps to relax the diaphragm and restore normal breathing. It’s a little trickier to perform on yourself but the techniques work. Here’s a testimonial.
If you cannot get the hiccups to abate and they’ve been going on for more than a day, it’s no longer funny and you may need to go see a medical provider. They will most likely address the nerve as it travels through the neck and spine by performing manual adjustments. These are painless. I have seen and experienced these maneuvers, which often result in instantaneous cessation of the diaphragmatic spasms. It’s a huge relief for those suffering.
However, as with anything, the person who goes right back to the offending diet and/or behavior will continue to relapse and suffer from hiccups. If this is you, then it’s time to talk to a gastroenterologist and a nutritionist.
So, YES, hiccups are hilarious as long as you’re not the one suffering. Should you have any more burning questions about hiccups, or a severe case that won’t go away, do not hesitate to schedule and appointment on Functional.Rehab. My contact details are on the website.
Dr. Fidler, “The Hiccup Doctor”
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Today’s 12pm Pilates class is cancelled.
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