This is a basic wrist extension stretch which will help build the foundation of mobility required in the wrists for things such as . This stretches out the flexor group of muscles and tendons on the palm side of your arm. I like doing 5s hold with pulses and slowly changing the angles at which I press at to target different areas of the wrist. I do this by rotating my elbows slightly further or less and with most of my stretching I try and perform 20 reps of 5s pulses or a minimal total of 90s. This is a type of stretching that encorporates what&;s known as proprioceptive neuromuscular facilitation stretching or PNF. It enhances both active and passive range of motion in order to improve motor performance and aid rehabilitation. The specific type of PNF I am using here is a &;Contract Relax&; technique. practor series posted on February 4, 2017 by Dr. Jonathan Leung | No comments by
Yesterday you wrote page one. With the new year brings new beginnings. I have never been a large proponent for new years resolutions as many simply make goals they should have accomplished in 2015, or 2014, or 2013.. They do not follow the few golden rules to goal setting. This year, make goals that follow the SMART principle: Specific, Measurable, Attainable, Relavent, Time bound. In addition to following the SMART principle, you should also:1. Set goals to motivate you.2. Create an action plan to map out how you will achieve your goals.3. Write them down. Better yet, comment/share this post with your goals for 2017.4. Stay true to your goals! It takes 6 weeks for your actions to become habits. Great things happen to those who set goals and crush.I&;ll share with you guys one of my goals:This year in climbing I intend to crush 5 v6&;s, 20 v5&;s and perform a single one arm pull up(OAPU). I have a specific training protocol I intend to follow to perform the OAPU and will adapted my warm up and climbing training to help me complete V6&;s as they are set at the hub. posted on January 2, 2017 by Dr. Jonathan Leung | No comments by
The wrist is a complex joint that bridges the forearm to the hand – a collection bones from the forearm (radius, ulna), 8 carpal bones, and 5 metacarpal bones, an articular disc (Triangular fibrocartilage complex or TFCC) and a plethora of ligaments. Then throw in muscles that all have very specific attachment points. Let&;s not forget about nerves arteries and veins. As you can see the wrist is a quite complicated. In the following weeks I will be posting 5 stretches and mobility exercises but if you have an ongoing issue this is not to replace a wrist assessment by a health professional! Work smart. Loose ligaments need muscular strengthening, tight muscles need stretching, weak muscles need strengthening, focus on each exercise to maximize your motor control and don&;t just go through the motions. practor series posted on December 29, 2016 by Dr. Jonathan Leung | No comments by
Merry Christmas! For most of us that have to literally shovel away our challenges keep in mind these 6 snow shovelling tips:1. Warm up your muscles before you shovel2. Use a lightweight shovel where the blade is not too large3. Pace yourself4. Push – don&;t lift5. Face the direction you&;re throwing – don&;t twist and throw over the shoulder6. Rest and recover – take a break if you need to. posted on December 26, 2016 by Dr. Jonathan Leung | No comments by
Dyno! A dynamic movement used in climbing that t-rexs cannot perform. Ensure an adequate warm up and a support team for maximum success.This problem posed an interesting mental block for me. A day previously I thought it was simply impossible. A few wayward half-hearted attempts reinforced this notion of the impossible. My fellow climbers made some progressive attempts inspiring and reminding me to disregard any preconceived notions and just go for it. When things gets you down remember that you always have those around you to pick you back up and put you on your feet so always put your best foot forward. Thanks for the support guys. . . posted on October 26, 2016 by Dr. Jonathan Leung | No comments by
When the going gets tough, the tough get going. There will always be challenges in life. Work for what you want. practor posted on September 15, 2016 by Dr. Jonathan Leung | No comments by
See everyday as an opportunity to improve yourself. posted on August 4, 2016 by Dr. Jonathan Leung | No comments by
Invest in yourself. There are so many things in life we cannot control, so make sure to take care of what you have been freely given. Your body, your health and each other. Invest wisely. posted on July 20, 2016 by Dr. Jonathan Leung | No comments by
After doing a cyclical ketogenic diet for 12 weeks. My diet has come to an end. Throughout it I have shared with as many people diet information, importance of goals – short term and long term, calorie tracking, macronutrient goals and hopefully a few words to live by. posted on June 15, 2016 by Dr. Jonathan Leung | No comments by
Esoteric motivation compliments of bulldog nutrition. @bulldognutrition posted on May 13, 2016 by Dr. Jonathan Leung | No comments by