I was just at an education conference this past week and a real interesting conversation came up on the relationship between posture and pain. More specifically, one of my colleagues reported having a history of neck pain while the other two reported having a history of shoulder pain. Interestingly, although the pains were slightly different, all three indicated that they had been told at some point that their pain was related to poor posture. Have you been told the same? Oddly enough, despite this long held belief, the evidence doesn't seem to hold up.
Deadlifts and ring dips are a nice pairing for a circuit. Much like steak and eggs.
How many reps and sets? Depends on things like your goals, training experience and fitness level. Can't do those exercises? Grade it. Make it easier with a push-up and back extension.
Think you have to go to the gym everyday to reach your health and fitness goals? Maybe not. Although there is a direct relationship between the amount of exercise and the health benefits (i.e. more exercise = more benefits) research has shown that you can get stronger, lose weight and gain muscle from training only 3 days a week.
It can get boring doing the same ol' workout. Perhaps you head out for a run doing the same distance or so every time. Or maybe your times have stalled? Regardless, ESD doesn't have to be that way.
Have you been struggling to lose weight? Or perhaps you've been successful but only in the short term with the weight coming back on after a couple of months, or even worse, you ended up weighing more than you began? If so, you wouldn't be alone. In fact, according to research this scenario is the norm. Regardless, this still doesn't change the fact that this can be particularly frustrating and sometimes any sense of confidence that you had to begin with is slowly eroded. However, there is some good news at the end if the tunnel. Read on to find out why you may be wrong if you think only adding exercise will help you reach your goals and learn what to do instead.
In this post, Gloria, a client of mine, shares her story in her own words of how she went from having shoulder pain and missing out on many of the activities she wanted to do to less pain, more confidence and doing the things that she enjoys doing.
Do you have a stiff neck that gives you grief if you look anyway but straight? Perhaps you have trouble looking left and right when driving? If that's the case then you may find today's post of interest. I'm going to share the results of an interesting study that I just read and offer you a drill that might give you a little relief.
In this post I want to quickly share the results of a research article on neck pain that I just finished reviewing and how it may be of interest to you if you're currently experiencing neck pain.
The study by Lindstroem and colleagues (2012) investigated the factors associated with reduced strength in people living with chronic neck pain. Their results indicated that less strength was related to the amount of pain, fear avoidance and some aspects of disability. In other words, people with more pain, greater fear of moving and more disability had less neck strength.
What does this mean to you if you have neck pain? Gains in strength can come from reduced pain, having less fear and engaging in more of your everyday activities that you enjoy doing. This is something I see daily in the clinic with people suffering from neck pain and by using Redcord we are able to create pain-free movement, which reduces fear and increases confidence for folks in getting back to doing the things they love. While you may not have access to Redcord Therapy you can still reap the benefits through a few ways.
One, are you afraid to move your neck in certain ways? If so, observe your breathing when you think about doing it. If you have a rapid breath try using a strategy of breathing in over 6 seconds, pausing for 4 seconds and exhaling over 10 seconds. The slow breathing can turn down the alarm signal.
Two, change the context. Maybe you can't turn your head left or right but perhaps you can keep your eyes looking forward and rotate the body or maybe it feels better if you're doing activities that you really enjoy. If so, add more of those in your day or take up a new activity that you've been really wanting to try. Start slow. Pain is often more about sensitivity than damage and if we do too much it only makes sense that it's sore. It doesn't mean things are broken. It's just your body's way of telling you that it's a little out of shape and sensitive right now.
Three, begin to add in some low level neck strengthening. In addition to the improvements in strength, the gains can improve confidence.
That's this week's post. Thanks for reading. If you like this post please click the like button and feel free to share this post with others.
The article is titled "Current Pain and Fear of Pain Contribute to Reduced Maximum Voluntary Contraction of Neck Muscles in Patients with Chronic Neck Pain"
Have you been experiencing achilles tendon or related pain?
I recently came across an article by Smith et al. (2014) that compared muscle activity in the Gluteus Maximus and Gluteus Medius of runners with achilles pain to that of healthy subjects. Although it wasn't a large sample (14 injured, 19 healthy subjects), the authors found a number of interesting things in the injured group. Compared to the healthy subjects, the muscle activity of the injured runners generally took longer to turn on, the muscle activity didn't stay on as long and the muscle activity turned off earlier.
This is helpful if you've experienced achilles tendon pain. It suggests that you may want to assess and strengthen the hip muscles, specifically the gluteus maximus and gluteus medius. These muscles are involved in hip extension, hip abduction and rotation. In other words, these hip muscles help take the leg back, out to the side and rotate. One way to assess this yourself is with a glute bridge or a single leg hip extension.
Try it out and let me know how it goes.
Regardless of whether you're just starting out or wanting to complete in running biking, etc., if you're interested in improving your health, keep an eye out because I'll be offering cardiovascular fitness testing in house very soon along with individualized program design.
I'll post more information here and on Facebook soon, including:
...why performance based testing matters more than "norms" to design a program just for you
...why the data from performance based testing helps design an individualized program. For instance, find out if should you be doing high intensity intervals or more aerobic work.
...an important piece of information from performance testing that can predict mortality
...how to use data to adjust your exercise program
...how to use performance testing to guarantee that you're getting healthier
INTERESTED IN RELIEF FROM PAIN?
READY TO GET IN THE BEST SHAPE OF YOUR LIFE?