On-Site Seminars & Training

Mensinger Performance & Fitness Systems is offering on-site seminars and training on various topics in strength training and conditioning . I will travel to your site and present on any topic including, but not limited to:
*Strength/Speed Development
*Injury Prevention/Warm-Up
*Developing explosive power
*Lifting techniques

Seminars can be customized to your meet the needs of your group or organization (school teams, club teams, martial arts/combat sports, fitness groups or any other group looking to enhance physical performance).  Companies who want wellness programming for their employees can benefit from these seminars as well, as information can be tailored to meet the needs of just about any audience.  For more information call 610-301-5591 or email at jasonmensinger79@gmail.com.  To learn more about Mensinger Performance & Fitness Systems click here.

The best information in physical performance/fitness training in the Berks County region and beyond.

Forearm Wall Slides

Here is an exercise from the warm-up/corrective routine I posted previously.  This exercise helps with correcting issues with humerus and scapula elevation.

While this is a simple exercise, technique is important. One of the biggest issues with an exercise like this is that people will move through it too fast and ignore technique. It is very important to ensure that one does not shrug the shoulders while doing this.

Upper Body Injury Prevention & Warm-Up Routine

Recently I posted an article giving some information on common upper body postural issues that contribute to the occurence of injury with training.  In that article I provided some videos of exercises that may be performed to help address some of the weaknesses and imbalances that individuals have in their upper body.   In this post, I am going to provide a general routine that can assist in strengthening weak muscles along with mobilizing areas that may be tight

1.  Foam Roll Thoracic Spine X 15-20

2.  Foam Roll Lats X 15-20

3.  Sidelying Extension/Rotation X 10

4.  Sidelying Rotation X10

5.  Sidelying Windmill X10

6.  Forearm Wall Slides X5

7.  Scapular Wall Slides X5

8.  Blackburns 4 positions/10 second holds

9.  Sleeper Stretch 2 X 15 seconds each side

10.  Underhand Band Pull-Aparts X20-40

This routine will help to strengthen and mobilize areas in the upper body to help prevent common injuries to the shoulder region.  These exercises can be performed prior to an upper body strength training session and/or on off days.  For an individual with a significant imbalance around the shoulder girdle, it would be recommended to perform the exercises daily.

If you want to see how the exercises are performed, I will be posting videos on the YouTube site in the next day or two (some of them are already in some of the videos.

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