Dr. Mark Bird

Deadlift technique:

Deadlifts are a must for so many reasons. But you have to do them right. Most think it's just about pulling the weight off the ground. Technically right, but you'll likely get hurt approaching this lift that way.

It's actually a pull and a push exercise with a tonne of core activation!

Here's how:

1) Set your stance. Wide or narrow, take the time to figure out your foot position and angle.

2) Set your grip and if you feel it loosen up, stop your set - No weak links. Ideal grips are the overhand grip or the alternate hand grip (one overhand and one underhand).

3) Create tension throughout your body. Tighten everything up to prepare for the lift. Lift up on the bar and push your feet into the ground without actually lifting the weight off the ground. All of the following needs to happen prior to lifting:

A) Brace your core (rib tuck) to maintain a neutral spine.
B) Externally rotate the hips. This helps maintain a neutral spine and creates the necessary tension to perform the lift.
C) Retract the shoulder blades (but don’t pinch them together) and externally rotate the shoulders. This is to help lock-in the upper back.

4) The moment you feel everything connect, LIFT!!!!!!

5) Lowering the weight is also very important. Regain a tight core and activate the upper back musculature to maintain a neutral spine. Initiate the descent by doing a HIP HINGE (see my post from 20-Jan-2021). Touch the weight down and reset if you need to.

If you need help with your technique or you just want to start deadlifting, I’m here to help.

Happy lifting!!!!

Trunk Mobility Control Exercise and Stretch:

When we break down complex movement into its simpler components, we can really learn to appreciate the control involved in performing that movement.

Here I am demonstrating control of trunk movement on the pelvis. Having all my focus on each component results in neural programming to make the overall movement smoother, more efficient, and automatic. Plus, you'll definitely get a good stretch in!

1) Sit tall with your hands behind your head and tuck your ribs down.
2) Tilt to the side and hold.
3) Rotate to the side that you just tilted to and hold.
4) Flex down towards the ground and hold.
5) Extend back up and hold.
6) Rotate back to face forward again and hold.
7) Tilt back up.
8) Repeat 3-5x and then do the other side.

Tips:
- Focus on the active contraction for each of the movements. The contractions should be between 80-100% max effort if you are pain free. If you have back pain, adjust accordingly.
- Before moving take a deep breath in and then exhale while moving into each position.
- Do your best to not flex your neck too much.

Prone shoulder sweep:

Need to level up your shoulder mobility work? Try this one out.

1) Lay face down with your arms along your sides and externally rotated.
2) Pull your shoulder blades together lifting your hands off the ground. This is the height off the ground you'll want to try and maintain for this exercise.
3) Sweep your arms away from your body and up towards your head.
4) Bring the arms back to your sides while you internally rotate the shoulder.
5) Continue the internal rotation by bringing your hands behind your back.

Tips:
- Focus on the retraction of your shoulder blades.
- Try not to over use your posterior delt to lift your hands off the ground.
- Rest at the top position if you need to.
- Brace your core.
- Be smooth and controlled.
- Quality over quantity!

If you have any discomfort during this exercise, I've got fixes! Just let me know.

Online booking available in the link in my bio.

Serratus Anterior Roll Ups:

Are your neck and upper back tight? Have you tried all the neck things? Maybe you should look at how your shoulder blades move. This exercise is designed to engage the often relatively weaker, scapular stabilizer/protractor/upward rotator, serratus anterior. Yes, it does all three of those things. And yes, it's not appreciated enough.

1) Push your wrists lightly against the foam roller with your palms facing inward.
2) Tension a resistance band between your hands.
3) Maintain light pressure against the foam roller and roll it up and down the wall.

Tips:
- You'll probably find that you'll want to extend your back while rolling the foam roller up the wall. Focus on keeping a neutral spine by tucking those ribs.
- Contract your glutes and quads for stability.
- Don't over reach your hands.

Any questions? I'm here to help. Online booking available - link in my bio.

Lower trap lift offs:

Chronic shoulder pain? Having a hard time lifting your hands over head? Tried all the usual rotator cuff exercises? It's probably not your rotator cuff that's the issue. This exercise is used to engage the lower portion of your trapezius muscle.

1) Lay face down with your head on the ground.
2) Pull outward on the bar.
3) Squeeze your shoulder blades back and down lifting the bar slightly off the ground. Remember this feeling!
4) Further lift the bar higher engaging the posterior delts while stabilizating the shoulder blades with what you did in step 3.

Tips:
- Focus on the squeeze across the upper/mid back rather than the activation of your posterior delt. The lower trap and posterior delt work together in this position but chances are you'll feel the delt more when starting out.
- As always, keep a neutral spine....ribs tucked and core braced.

Any questions? I'm here to help. Online booking available - link in my bio.