“Since 2008, average family premiums have increased 55 percent, twice as fast as workers’
earnings (26%) and three times as fast as inflation (17%).”
“Premiums for employer-sponsored family health coverage rise 5% to average $19,616; single
premiums rise 3% to $6,896.”
“Deductibles for covered workers has tripled since 2008, growing 8 times faster than wages.”
Not trying to be a Negative Nancy, but that’s no bueno. Unfortunately, this is where our current
healthcare system stands.
This data was released by the Kaiser Family Foundation in a recent survey.
The annual survey was conducted between January and July of 2018 and included 4,070
randomly selected, non-federal public and private firms with three or more employees (including
2,160 that responded to the full survey and 1,910 others that responded to a single question about
Over the past decade, insurance premiums and deductibles have significantly increased relative
to workers’ earnings and inflation.
We continue to pay more for insurance, but get less in return.
We want a healthier country, but we continue to create barriers to access “healthcare.”
So how do we change this?
Use the system less and, more importantly, NEED IT LESS.
What I’m getting at is taking control of our own health. We have plenty of data to show that
chronic disease is impacting this country.
Improving and maintaining our health and wellness through movement, nutrition, sleep, stress
management, and social relationships is crucial. With technology, we have this information at
our fingertips. While it can be tough to decipher through the guruism and instamodels these days,
it’s important to do your research and find professionals that you trust with your health.
Here are some general recommendations we give:
1. Move everyday. Strength train at least 2-3x per week. Test your heart and lungs.
2. Eat real food, not too much, mostly plants (but also.. protein is life).
3. Get at least 7 hours of quality sleep each night.
4. Stress management is often overlooked and this can be managed through self-reflection,
meditation, counseling, exercise, etc. Find what works best for you.
5. Social connection and relationships is an area I believe is very important for all of us. We
all have our people and it’s important to prioritize those relationships for our own health
If you want to dive further into the details of this survey, you can find the original article here:
Insurance and healthcare is expensive. Employers and employees are starting to take notice of
this tread. They’re being incentivized to take a proactive approach as well as minimize the use of
At the end of the day, let’s get people moving better and eating less shit, and more importantly,
realize that we have the power to take control of our health and avoid being imprisoned by this
expensive healthcare system.
Coming at you with the the final part of our two-part series for ensuring healthy shoulders while improving your pull-ups. In this part we’re talking about how to develop appropriate strength in the appropriate areas. For those of you who missed it, part one is super important and I highly recommend reading that before moving on with part two. For those of you who are caught up, let’s get after it.
Part II: Strength
In any training program, it’s important to make sure your movements are balanced and that your shoulders are working in multiple directions (ex: vertical pulling, horizontal pushing, horizontal pulling, etc). The pull-up is an excellent example of a vertical pull strengthening exercise. With most pulling exercises, your body is primarily moving through two movements: elbow flexion and shoulder extension. This means your primary shoulder extension (latissimus dorsi, teres minor, post delt) and primary elbow flexion (biceps brachii, and brachialis and brachioradialis) muscle groups need to work synergistically to perform this movement appropriately.
Unfortunately this synergistic relationship isn’t normally the case. More often than not I find that people way over utilize elbow flexion and underutilize shoulder extension. When this happens bad things happen and those bad things usually end up manifesting themselves as pain along the front of the shoulder. As you can tell in the picture above, the long of of your biceps tendon crosses the shoulder joint and when you rely too much on elbow flexion with pulling based exercises, you can end up agitating that tendon, which leads to shoulder pain.
I see the aforementioned situation happen all the time in athletes who do a lot of kipping pull-ups vs strict pull-ups, specifically in those who don’t have the requisite strength to perform consecutive strict pull-ups but are repping out 15+ kipping pull-ups at a time. Now I’m not saying kipping pull-ups are bad or that you shouldn’t do them, but kipping pull-ups should be an expression of strength, not a way to avoid a weakness.
To ensure you’re not overusing your biceps while doing the pull-up you want to have strong, engaged lats (latissimus dorsi). To make sure this is the case, check out our top 3 exercises below for improving shoulder lat strength and control.
Drill #1: Active Hangs
This drill is an all time favorite of mine for a couple of reasons. First, it allows you to feel how your lats should be contracting while you are going a pull up. Second, it allows you to strengthen your shoulders in a vulnerable/weak position. You’re only as strong as your weakest link and being strong in a weak position is a great way to prevent injuries.
Drill #2: Lat Pull Over
This one is a great example of “killing two birds with one stone” because not only are you able to improve lat strength with this drill, but because of the long eccentric phase (muscle contracting while lengthening) of this drill, it’s also a great way to improve shoulder mobility.
Drill #3: Single Arm Banded Lat Pull Downs
Breaking up a bilateral movement (using both arms) into a unilateral movement (using one arm) is a highly underutilized training modality that allows to balance out weaknesses. Plus, as an added bonus, you’re able to perform a vertical pulling drill at a slightly different angle which, as we talked about above, is how you train for healthy shoulders.
If you have shoulder pain while doing pull-ups, or want to prevent pain from coming, this two-part post is a great place to start. Ensuring appropriate mobility and then building appropriate strength is a common occurrence in the rehab world.
If you’re in the Atlanta area and are interested in working with a unique professional that can help you optimize your health in all of these areas, we need to talk. Being proactive and staying on top of your health will help you avoid serious health problems down the road.
Submit a contact request by clicking the button below and we’ll get you set up with one of our Doctors for a free 15-minute phone consult.
Thanks for reading,
Have you ever been in the middle of a workout and feel an ache or pain? It’s completely normal if it’s something small and goes away. It’s another story if it continues to bother you or increase in pain.
Sometimes we just do too much (or too little) and it pisses off some part of our body.
You may start to realize it’s impacting the way you move and you may even avoid a particular movement that causes the pain altogether.
Often times, people see this as a sign to take some time off and rest. This may be the case in some instances, but it’s not always the best solution.
Some people go to a healthcare professional to find out what’s going on. Quite frequently, they’re told to stop that activity or exercise. We hear it all the time from new patients.
“Squats are bad for your knees.”
“Running will wreck your body.”
“Stop doing CrossFit. You’ll get hurt.”
[Credit: Barbell Physio]
But, what if you’re an Olympic weightlifter who has a competition coming up? What if you’re a runner who loves a good 5k? What if you have a stressful job and CrossFit is your outlet to relieve that stress?
Come on, healthcare - we can do better.
If these are your goals, we want to help you get there.
Here’s 5 different ways to train around pain and decrease stress on that painful area:
MAIN GOAL: MAKE THE LEAST CHANGES POSSIBLE TO THE MOVEMENT
Now, let’s break down each one of these using knee pain with front squats as an example.
[Credit: Barbell Rehab]
Here are a few other examples for you:
Here’s the overall concept:
Pain comes on --> scale back movement slightly --> train movement --> adapt --> progress difficulty --> adapt --> back to prior level --> continue training pain-free --> hit PR
I believe that any great coach or physical therapist should be able to modify and progress/regress any movement or activity.
If you have given these methods a shot and pain continues to impact your life, then find a healthcare professional who understands your goals and doesn’t tell you to stop.
Squatting is simple- get down and get back up. It’s an essential movement for everyone. Children often hold a squat and play. We all must squat, to differing heights, to get on and off the toilet. The elderly need to be able to sit down and stand up on their own to promote quality of life and longevity- this is a squat!
But squatting actually isn’t simple. There are 101 ways to squat, some awesome and some not so awesome. However, there are five “principles” that are true across all of the barbell squats. I’m not sure these are the only principles, in fact I know they are not, and I’m not sure principle is the right word. Anyway, these are five pieces of the squat that I am constantly emphasizing with patients.
#1 Set up and create tension while the barbell is in the rack- Place your hands, set your feet under the bar, full grip on the bar and elbows down. Then unrack the bar and maintain this while you squat.
#2 Toes stay down- Feet should remain fully planted. Big toes and heels stay down, screw feet out into the floor and descend into your squat.
#3 Maintain Stacked Position- Use a PVC or broomstick to check your ribs and pelvic position throughout the range. The stick should remain in contact with back of your head, mid back (between the shoulder blades) and hips.
#4 Hip Below Knees- This position is not unsafe or bad for your knees. In fact, it is healthy for your knees to have full range of motion. Warning: this will lead to glute gainz that might lead you to needing new pants.
#5 Bar over midfoot- Regardless of the type of squat, the bar should still be aligned over the middle of your foot. Take some film of yourself the next time you squat and see how it looks!!
You can find more about this and videos here: jackievarnum.dpt Instagram
If you have pain when you squat, try applying these principles. This is a great way to find major movement deficits and clean them up.
If you can’t seem to add weight to your squat, apply these principles. Creating more tension with shoulder and foot set up can be enough to help you put up bigger numbers.
Maybe your squat is perfect...
Probably not. Apply these principles!
Thanks for reading,
Dr. Danny and Dr. Jackie's views on performance improvement, injury prevention and sometimes other random thoughts.