I wanted to go through a quick video to answer some of the common questions when it comes to Filler Exercises.
CLICK HERE to watch the YouTube video.
#1 – Where Did the Idea of Filler Exercises Came From?
I was rehabilitating a client named Phil who had injured his knee. He was an avid gym goer. I had given him a bunch of knee rehabilitation exercises.
One day, I was in the gym and I saw Phil. He followed my advice to continue on with the rest of his exercise program because he was clear and fine to do upper body work.
Phil was going around the gym, going through his upper body exercises and in between each of the sets of the exercises, he would do his knee rehabilitation exercises that I gave him. I watched what he was doing and after about 10 minutes I came up and asked him, “Phil what are you doing in between your sets?”
He told me, “Rick, I don’t have time to just do the knee rehab exercises. I got to go to the gym quickly and go through my workout and I don’t have extra time to do my knee rehab exercises.”
What he was doing in between sets was instead of just regularly resting between sets or walking over to the drinking fountain or walking around the gym, he was doing his knee rehab exercises.
It was a great idea so I tested it out on myself and on my clients. It worked!
That is where the filler exercise idea came from.
Now, what I do is I add filler exercises in between the sets of my clients’ workout. These filler exercises will help out individuals get more out of their workout.
#2 – Why Do You Give Filler Exercises to Your Clients?
There are multiple reasons why I get them to do Filler Exercises:
1. Improves Movement
Before we go workout, most of us have been sitting or lying down and our bodies are not yet ready to workout. I use Filler Exercises to help improve movement. When you improve your movement, you are less likely to get injured, you are able to fend off injury, you are able to prepare the body to workout and you are able to push your body harder during your workout.
2. Lubricates the Joints
Other things that it does is it lubricates up the joints through full range of motion. This allows the the body to move the joints into positions better with less resistance or compensation.
3. Activates the Stabilizing Muscles
It activates the stabilizer muscles, the ones that protect the joints from injury. Oftentimes, those stabilizing muscles are not working properly or not activated if you are sitting for a long period of time. When they do not activate properly, it is exposes the joints to injury.
4. Increases Range of Motion
When you sit or lie down for greater than 30 minutes, it affects the range of motion in our joints. Especially the neck, shoulders, mid-back, hips and knees. Doing filler exercises helps increase the range of motion in these joints allowing you to do exercises with greater ease, better movement and with better results.
5. Improves Circulation in the Muscle
By using the muscles, I am improving circulation in the muscle which prepares it better for the workout.
This is the reason why I do the filler exercises in between sets instead of having clients just rest or take a break or walk around the gym or go to the drinking fountain. I will give them a couple of exercises that they can do to target the joints and the movements that they have difficulty with or need recovery.
A lot of times, I give them at least 3 to 5 filler exercises that they can do in between the sets to help them improve their movement as well as their workout in general.
6. Helps Address Muscle Imbalances
Being in so many static positions like sitting or lying down, muscle imbalances form around out joints. The muscle imbalances lead to injury and decrease performance. (I go through this in detail in Muscle Imbalances Revealed.)
#3 – What Are Some Examples of Filler Exercises?
I will answer that question in another video. (Watch out for it.)
#4 – Are Filler Exercises Only for Injury Rehabilitation Exercise?
No, they are not.
I do get my clients with injuries to do some of their injury rehabilitation exercises between sets when appropriate but I specifically use filler exercises to get my body and my clients’ bodies ready for the workout and exercises they are going to do for that day.
If you would like to know the Top 50 Filler Exercises that I use, just click here:
Take care and bye bye.
Rick Kaselj, MS