This week’s newsletter dives into something that gets missed all the time in rehab: it’s not always about what exercise you do—it’s about how much it challenges you. I’ll walk you through a quick case study to show what I mean.

Skimmable highlights in yellow below.

“I’ve been doing all the exercises.”

A client came to me last year frustrated that her pain hadn’t improved despite being incredibly consistent with her physio homework. She was now open to trying a trainer & hoping for a different approach.

When I asked what load she was using, she pointed to a yellow resistance band.
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“How long have you been using that one?” I asked.

“For the past year. Three sets of 10. Every second day,” she replied.

So, what gives?

We’ve all heard “exercise is medicine.” But just like actual medicine, the dose matters.
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​I noted a problem: she wasn't following the Specific Adaptation to Imposed Demand (SAID Principle). Your body adapts to the specific load and stress you place on it.

• Same yellow band, same reps = same stimulus
• No progressive challenge = no further adaptation

At first, the tissue responded positively. But eventually, it adapted, hit a plateau, and stayed there. Without more load or variation, there was no reason to keep changing.

So how do we suggest progressing? One great way is to add LOAD. Go from the yellow resistance band... to the harder one... to a dumbbell variation... to a barbell variation as you adapt. You can keep Reps In Reserve in mind so you don't overload it, keeping with a 1-3 reps in reserve goal each set.

Here are a few ways I adjust exercises to keep tissue progressing without always jumping to heavier weights:

• Change the tempo: Slow down the eccentric (lowering) phase or add a pause at the hardest point of the movement.
• Adjust the angle: Move from flat to incline (or decline) positions to hit tissues slightly differently.
• Shift the focus: Target weak links in the chain, like smaller stabilizers that have been coasting.
• Increase the range: Going deeper into the movement (when appropriate) challenges the tissue differently.

Next time you feel stuck, try progressing load on the tissues in one of these ways & that should get you out of your plateau again.

Here's what I've been experimenting with lately for a whole host of things!

• ​Incline bench thoracic openers for when the pecs are the reason for your lack of upper back extension.
• Been playing with THIS upper body accessory exercise a lot. What I'm noticing is that people with weak traps really struggle with the overhead reach portion or get a flare-up in their upper traps the next day. When that's the case we have been regressing back to basic DB shrugs and trying again in 3-4 weeks once those are stronger... with succes.
• A new warm up for the $20 Sport Performance Strength Club. Grab that HERE.
• Track drills like THIS and THIS since our Spring and Summer Track Programs are coming back May 4th (if you're in Calgary!). More info on how to sign up via that link.
• A whole bunch of variations we're trying for client Todd who underwent a nerve graft last year. HERE's his story and some of the exercises we've been trying.

One last thing, if you made it this far…

Vital is changing moving this summer and building out a new space in the brand new Eau Claire Athletic Club (ECAC)! HERE are some updates on how construction is going. Our little space within ECAC just got it's building permit yesterday woo! Construction starts ASAP.

Since Vital has a new brand and vibe - how do you like my new footer?

Got questions? I reply 100% of the time.

Yours in physiology,

Carla