Here’s a quick understanding of the importance of training rotator cuff movements.
Pull/Rotate -- Rotator Cuff Movement
Spend long enough sitting, hunched over a desk and you’ll need movements like these to re-align you’re should and get rid of shoulder discomfort.
Suspension Strap Training
Kurt Elder of Energy F/X Fitness demonstrates a movements using Suspension Straps. This type of training is great for variety, including more core activation, and just an overall great way to improve the quality of your workouts. Here I’m using the Jungle Gym XT.
Sore Ankles . . . . . Orthotics
I try to be a bit intuitive when it comes to writing my posts. So after being asked for the fourth time this week about ankle pain, knee pain, and the benefits of Orthotics; I figured that was my hint to provide you with some sound information so that you can make the decision.
Do you have ankle pain, heel pain, or knee pain? Have you been told that Orthotics was the only solution to your problem?
Well I have a surprise for you.
The first thing I want to share with you quickly is that the ankle is an unbelievably complex joint. It can affect everything from having proper posture, to whether or not you experience shoulder pain, believe it or not.
Often orthotics are suggested as a way to address ankle issues or poor bio-mechanics in walking or running. And without a doubt, in many cases the pain issue is addressed -- at least in the short term.
You see orthotics are like any other brace, splint or crutch, they provide support to a weak area. So if certain muscles are not working properly, the orthotics provide the necessary support to relieve the overworked muscles that are creating the pain. However, like any support mechanism, it is only meant to be used for a short period of time. During this "assistance phase" you should also be working to both strengthen and increase the range of motion (mobility) of the area -- in this case the ankle.
Think of it this way. Let's say your legs are sore and tired. To deal with this issue you decide to use a wheel chair in order to relieve the discomfort. After several months you get rid of the wheel chair and go back to your normal routine. Would your legs be any better prepared to deal with your routine?
Probably not!
You see unless you've done some specific work to strengthen the weak areas that were leaving your legs feeling sore and tired, the problem will just re-surface. And in some cases even get worse or cause other problems.
Now this is not to say that some people do not sincerely need orthotics, for example, those with significant differences in leg length, or other structural issues, etc. What I am saying is that many times people use orthotics as a quick fix to a much larger problem -- that of weak and stiff ankles and/or hips.
Below I've included one excellent article and 3 basic videos that I believe are very helpful when it comes to both alleviating ankle pain, and/or strengthening the area before problems begin.
So before you decide on committing to orthotics indefinitely, give these movements (stretches and exercises) a try. I think you'll be pleasantly surprised.
This is obviously not the last word on improving the function of your ankle or eliminating pain, but these videos should provide you with an excellent start.
Remember, don't let your commitment to comfort stop you from being healthy!
The Alphabet Exercise for Ankle Pain (video below)
This is obviously not the last word on improving the function of your ankle or eliminating pain, but these videos should provide you with an excellent start.
Remember, don't let your commitment to comfort stop you from being healthy!
23 1/2 hours? Better Get Moving On This!
It's scary even for me to read. Especially when I think about the busy schedules everyone has, but the following two links are by far 2 of the most important things you need to consider this year!
Yes, I realize that sounds rather sensationalized, but believe me when I tell you the information shared in the following two links will indeed get you thinking about your life differently.
The first one I just received -- literally. And it impacted so much that I raced home to send this blog post out to you right away!
23 1/2 Hours by Dr. Mike Evans
or just watch the video below.
The next link is to a post I wrote a little while back that shares some pretty startling research on how sitting for over 3 hours at a time can actually decrease you life span. Yes, I do realize it's hard to believe, but it is actually backed with some interesting research. Either way you look at it, it should move you into action.
Sitting For Long Periods Can Kill You
No matter how you look at, both of these pieces really serve as great reminders that no matter how wonderful technology is, you still have to make time to take care of your body. And that means, whether it's getting out of pain, getting back to enjoying your favorite activity, or wanting to lose a few of those unwanted pounds, you have to get up, get out and move that body!
Have a day that makes you glad to be alive!