High-intensity exercise promotes higher sympathetic tone. In other words, it puts us in “fight or flight” mode. This is just one of the ways our body responds to the stress of physical activity, so it’s totally normal and actually contributes to physical performance – it’s that “jacked up” state that all athletes or active individuals have probably experienced.

Once we’re done working out, though, it’s crucial that we can switch back over into “rest & digest” mode (parasympathetic reactivation) after exercise. For one, it promotes recovery & adaptation to training.

More importantly, high sympathetic drive has been associated with all sorts of cardiovascular issues. If we get stuck in fight or flight mode or have difficulty reactivating the parasympathetic nervous system, we’re basically looking at a much greater long-term risk for cardiovascular complications down the road. As such, if we can mediate that risk simply be re-hydrating post-workout, that’s pretty big.

For more detail on the association between sympathetic tone and cardiovascular disease, check out Malpas' 2010 review “Sympathetic Nervous System Overactivity and Its Role in the Development of Cardiovascular Disease”.

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It’s called trap music because artists that associate their work with this genre tend to hail from dangerous areas (traps) where there are highly liquid crack marketplaces and lots of gang-related crime because of it.

It describes not only the drug trade but also the mental state – a blend of paranoia & megalomania according to music critic Miles Raymer – associated with a long-term career moving dope.

One of the earliest uses of the term came in Outkast’s “SpottieOttieDopalicious”:

So now you back in the trap just that, trapped
Go on and marinate on that for a minute

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TOS is still a relatively obscure phenomenon, so the treatment options out there are still a bit sketchy if you ask me.

You can basically get botox injections into the scalene muscles of the neck, or else have your first rib removed – both of which address the symptoms of TOS but not the underlying causes.

As such, you’ll still see some overhead athletes forced into early retirement due to TOS, though this is more common at the high school & collegiate level than the pro’s. It still happens quite a bit, though. Among MLB pitchers, for example, Josh Beckett is one of the few in recent memory who managed to come back and perform at a high level after TOS.

Granted, I’m a little biased, but IMO a well-designed strength & conditioning program can go a long way in helping an athlete come back from TOS.

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To get the arm up overhead without issue, the scapula (shoulder blade) needs to rotate upward and slightly protract, or slide forward on the rib cage.

It looks something like this:

Upward rotation/protraction (UR/P) of the scapula during overhead movements is crucial because it allows the collarbone to rise up and create some space in the thoracic outlet.

With that being said, the muscles responsible for UR/P of the scapula are relatively puny and quick to fatigue. Once this happens, the scapula starts to creep back down, along with that collar bone, at which point, all you’re doing is impinging on that thoracic outlet and seriously jacking up your shoulder.

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The way we breath can also play a huge role in the (over)development of our neck muscles.

I’ve found that 99.9% of the folks I assess/train are “apical” breathers – rather than using their diaphragm to expand the lungs, they use their chest/neck muscles to lift up the rib cage and give the lungs room to expand.

You can tell someone is a chest breather simply by watching them take a deep breath. You’ll notice their neck muscles pop out and their chest lift up, as opposed to expanding.

https://youtu.be/l7I_-Etmo3c

Apical breathing is a normal “fight or flight” response. We can get way more air into our lungs by breathing that way. However, when you get “stuck” in that fight or flight mode all day every day – like, say, a fighter who isn’t able to recover between training sessions like they used to – the chest/neck musculature becomes overdeveloped (excessive hypertrophy) and can impinge on some of the surrounding vasculature and/or nerves.

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This is a really long-winded article and the author seems to over-complicate this idea a bit.

I look at amplitude of movement simply as the sum of all local (bending your elbow) and global positions (throwing a baseball) one assumes during a specific period of time.

For example, a pitcher has a much smaller amplitude of movement during baseball season then, say, a right-fielder. A child who runs, jumps, and plays all day has a much greater amplitude of movement than an adult with a desk job.

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PRI concepts are a bit of a rabbit hole – the more you learn, the more questions you have – but I love how Bill ties everything together with this idea.

Humans depend on their ability to assume certain positions (e.g. squat down), apply adequate force in those positions (e.g. stand back up) and react to the functional demands of their environment (e.g. instability, change of direction, etc.). At the same time, lifestyle factors – particularly our amplitude of daily movement and our stress levels – have a tremendous impact on our ability to do these things.

At the end of the day, though, it all boils down to our ability to “turn-on” or “turn-off” certain muscle groups, consciously or sub-consciously, in response to the ever-changing demands of our physical environment. If certain muscle groups are always “on” or others are always “off”, that necessarily limits the number of movement options one has, which isn’t good for anybody, but it’s especially worrisome when talking about athletes.

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The biggest issue IMO is that many women think lifting will make them “bulky”.

If you can get them past that misconception, there’s still the very real issue of male-dominated gyms, most of which have a bodybuilding culture. I don’t blame women for wanting to avoid that – hell, even I try to avoid that.

Finally, women are the #1 targets of misleading fitness marketing. And “misleading” is an understatement…

Bottom line – as a man, it’s tough to convince women of the need to lift and to lift heavy, so it’s awesome to see leading women in the industry step up to tackle this issue.

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