In my article, I explore the root causes of neck pain, emphasizing the significant role that poor upper back and neck posture play. I provide various exercises that focus on postural correction and muscle strengthening to help relieve this pain. I also discuss the dominant role of the upper trapezius muscle in causing discomfort and offer exercises to bring balance back to the muscle system.
Discover the root causes of lower back pain and how to effectively manage and prevent it. Dive into this comprehensive guide on understanding the mystery behind back pain, identifying triggers, and incorporating practical exercises and stretches to strengthen your back. Consult the well-researched resources for in-depth understanding and always consult a medical professional for any concerns.
In this article, I want to highlight the significance of both protecting and strengthening our ankles. Healthy ankles with full range of motion are essential for our overall body movement, but often, we tend to overlook their importance when aiming to improve performance or prevent injuries. What many don’t realize is that limited ankle mobility can lead to discomfort and pain in other parts of our body.
Preventing Knee Injuries is important. Historically neglect of knee training increases knee injuries. We provide a set of exercises that can be performed at home to alleviate knee pain and improve overall joint health. The exercises include Band Resisted Knee Extensions, Knee Flexion Gapping using a lacrosse ball or towel, and VMO Squats. The importance of controlled movements, proper form, and gradual progression is emphasized. By incorporating these exercises into a regular routine, individuals can enhance knee function and potentially find relief from joint pain.
Preventing Shoulder Injuries is difficult. The human shoulder has the greatest range of motion in the animal world but is also at a higher risk of injuries. To strengthen the shoulder, one needs to focus on major components such as the rotator cuff, deltoid, and biceps/chest tendon. Proper scapular control, flexible lat and pec muscles, and strength in multiple planes of movement are crucial for shoulder health. One exercise that can help is the Superman exercise which develops rhomboid muscles and lower trapezius.
The ATG split squat is an exercise popularized by Ben Patrick of the ATG system, used to restore knee function and reduce pain. It’s also highly beneficial for low back and hip health since it targets tight hip flexors that can lead to compensatory spinal flexion. Additionally, the exercise develops unilateral strength, fixes imbalances, and can be performed anywhere. For maximum benefits and safety, proper progressions should be followed. The couch stretch is an intense but effective way to stretch hip flexors, address left/right asymmetries, and alleviate back and hip pain.
As Ronnie Coleman once said, “Everybody wants to be a bodybuilder, but don’t nobody wants to lift no heavy ass weights.” However, lifting weights doesn’t mean you have to be a bodybuilder. It’s an investment in your health, and just 30-60 minutes of appropriate resistance training per week can help increase muscle mass, slow aging, and shield you from injury and sickness. Resistance training can also help fight sarcopenia, the progressive loss of muscle or adverse muscle changes that accrue over a lifetime, and protect you from neurodegeneration. So, don’t be afraid to lift those heavy ass weights – your body will thank you later.
*I’m not a medical doctor/nutritionist. Consult your doctor before making any life changing decisions on diet and exercise. Shoulder pain, neck pain, back pain, knee pain, hip pain! Are you tired of dealing with chronic pain? The culprit may not be your training. It might be your daily activity. Desk jobs, constant sitting, working on…
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