Video

Transcript

i’m going to talk about the best exercise for  recovery now there’s three main types of movements  

you have isometric movements which is holding a  pose let’s say for example you’re in a push-up  

position and you’re in you’re contracting your  muscles but you’re not lengthening or shortening  

that muscle okay you’re just holding that pose  uh while your muscles are in contraction that’s  

called isometric then you have concentric this  is where you’re shortening a muscle okay you’re  

shortening a muscle while you’re contracting  okay then you have a concentric type movement  

that’s where you’re lengthening the muscle while  you’re contracting so this would be concentric  

and this would be eccentric okay where you’re  going down this way and there’s many different  

examples of eccentric you have it’s called  negative training walking down a hill you’re going  

to use a lot of eccentric type motions let’s say  you do a pull-up okay and then you let yourself  

down very very slowly that would be a centric  type motion or let’s say for example you’re  

in a push-up position and you’re letting  yourself down you’re not concentrically  

pushing you’re letting yourself down slowly  so it’s kind of a reversal of a certain motion  

let’s say you have these bands right at the gym  this band is connected with your arm and you’re  

you’re contracting this way right that would be  concentric this would be eccentric letting it down  

this way okay so it’s kind of like a reverse type  training there’s a lot of benefits in this motion  

actually more benefits than doing concentric  type motions first of all it produces bigger  

muscles faster muscles stronger muscles so let’s  say you’re at the gym and you’re doing bench press  

let’s say you have the weight up this high and  then you bring it down really slowly this way  

you’re actually getting more benefit on this  reverse motion and you’re actually stronger  

you can do more reps that way but they’re going  to have to spot you too because you’re not going  

to be able to do the other motion as much but you  can get bigger muscles faster muscles and stronger  

muscles by focusing on this right here also  there’s greater force in this negative eccentric  

motion so you’re going to have more disruption  and that is what creates the delayed soreness even  

more than this right here you’re going to get the  best repair possible so a lot of people in rehab  

physical therapy chiropractic use this type of  therapy especially if there’s a problem with  

tendon fascia or after surgery because there’s  way more strength in that direction and you can  

scale it down where there’s just a little bit of  motion and you can slowly progress and improve  

things on a nice gradual basis and see a lot of  improvement in the tendon function this motion is  

more efficient there’s less mitochondrial  adaptation and so it’s really good for  

sarcopenia this is a condition where people are  getting older and they’re losing their muscles  

this is a safer type of an exercise and then we  have osteopenia which is kind of a precursor to  

osteoporosis a very good exercise to do for that  also if you have like let’s say tendon damage  

from the shoulder or let’s say you had you ripped  your achilles tendon and you want to repair that  

or your medial collateral ligaments on your  knee this would be a great rehab type exercise  

and what’s interesting is this type of  motion produces more metabolic rate more  

improvement with inflammation it actually  produces less inflammation which leads to a  

whole series of additional very cool things  so i just wanted to bring your awareness up  

of this type of movement and not necessarily a  full video on all the different exercises but  

it’s something that you might want to look into  if you’re trying to recover a certain part of  

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