PHIT Well

It’s National Athletic Training Month and we are shouting out our incredible multi-certified Athletic Trainers—Kim, Larry, Erica, and Nisha! With experience on the court, field, rink, pool, track (and more!), they bring quick thinking, top-tier expertise and passion to the PHIT Well team. Thank you for keeping our athletes strong, safe, and at their peak performance!

Author, Athletic Trainer, colleague & dear friend, Erica Marcano, will read her recently published book “Big Stretch” and lead everyone through animal inspired stretches found in the book.

We will also have books available for purchase and signing as well as additional activities that will be fun for the whole family!

RSVP VIA EMAIL: [email protected]

We really hope to see you and your kiddos moving and grooving with us on Sunday, March 9th at 10am!

Proper Form Friday: Pull-Ups and Lat Pull-Downs Edition

Common Mistake #1: Improper balance between trapezius and latissimus dorsi engagement.

Improper balance between the two can lead to neck and shoulder tension, reduced range of motion, and decreased effectiveness in targeting the intended back muscles. Additionally, relying excessively on the traps can limit your strength and muscle growth in the back muscles that are intended to be the prime movers for these exercises, and increase the risk of injury.

Correction # 1: Focus on initiating the movement by engaging your lats, imagining you’re trying to pull your elbows down and back towards your hips. When doing pull-ups and lat pull-downs, think of your arms and hands as connections, while your back muscles do the real pulling work. Avoid over-relying on arm muscles. Instead, squeeze your back and drive elbows back towards hips to fully engage lats and rhomboids. Maintain a neutral neck position throughout the movement, avoiding the temptation to crane your neck or shrug your shoulders towards your ears.

Correction #2: Focus on squeezing your shoulder blades together at the top of the movement, further engaging your lats and mid-back muscles. This helps ensure you’re targeting the intended muscle groups and reducing the involvement of the traps. If you’re struggling to engage your lats, try using resistance bands or assisted pull-up machines to build strength and develop proper muscle activation patterns.

Proper Form Friday: Lunges Edition

Common Mistake #1: Improper stride length. Taking too short or too long of a stride can put unnecessary stress on your knees and hips.

Correction: Aim for a comfortable stride length that allows for a 90-degree bend in both knees when you’re in the bottom position of the lunge. Your front knee should line up with your ankle, and your back knee should hover just above the ground.

Common Mistake #2: Uneven weight distribution. Without proper weight distribution, your balance can be thrown off and the effectiveness of the exercise is reduced.

Correction: Keep your torso upright and distribute your weight evenly between both legs. Picture a straight line running from your head through your hips to your back foot, ensuring proper alignment. Avoid leaning forward or letting your front knee cave inward. If you’re struggling with balance, try starting with a stationary lunge and work your way up to walking lunges as your stability improves.