Do-It-Yourself Shoulder Kit

WOW!  April is already coming to a close.  Hard to believe how fast the year is flying by already.  Summer weather is just around the corner.

And if you're like most people, warmer weather means more activities.  Whether it's the company picnic, yard work for the house, or just being out enjoying the warmer temperatures, we all become a bit more active.

But what about the last 3-5 months? 

Chances are you were a lot less active, especially if the weather was less than pleasant to be out in.  That means your body could use a little tune-up before you start all those activities.  Chances are you could use a little do-it-yourself fix it guide -- for your shoulders.  After all, no matter what your activity, I suspect you'll be using your arms and shoulders a lot more frequently than you did during the winter months.

So don't leave yourself open to injury. Get your body, and this month your shoulders, ready for the fun in the sun.

If you know me, you know I'm big on doing the right movements, in the right order, to get the best results. 

So first things first.

Let's start by getting your body and specifically your shoulders, ready to do some work.

Self Myofascial Release (self massage)

Now that your body is warmed up, you'll be able to stretch it properly and prepare it for exercise.

Shoulder Stretches

So let's move to the exercises that will almost guarantee you have no shoulder pain during your active summer.

Shoulder Exercise 1  

Shoulder Exercise 2  

Shoulder Exercise 3  

Shoulder Exercise 4  

Shoulder Exercise 5

There's your Do-It-Yourself Guide to stronger, healthier shoulders.

7 Most Important Stretches If You Spend Your Day At A Desk

After last Friday's post I received quite a few emails regarding which were the most important stretches. "I don't have time to do them all Kurt, c'mon."  So I thought it might be a good idea if I broke the stretches down into groups so that you can use them more effectively.

By and large most of my clientele spend the majority of their day sitting at a desk.  They tell me that they have few if any opportunities to get up from their desk for any length of time. And if they do, it's usually to go to a meeting where they spend anywhere from 2-4hrs sitting again. 

As all of you know, who have been following my posts, sitting for long periods of time has significant consequences to your body.  Especially your lower back, knees and sometimes wrists (depending how much time you spend on the computer).  So let's get rid of that pain and discomfort.

Below I have listed the 7 most important stretches if you're a person who is stuck at a desk for most of the day.

I would encourage you to do these stretches a minimum of 1x/day. They will take you approximately 15-30 minutes to do.  Not much time to invest to get out of pain.  Think about it for a second.  You spend 4-8 hours sitting.  I'm just asking for 30 minutes a day to get you out of pain, and help you decrease your stress level. Sounds like a good investment to me.

This is Stretch#1.

Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon.

Hold position for 7 breaths.

This is Stretch #2.

Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand.

Repeat movement 3 times on both sides.

This is Stretch #3.

With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.

Hold for 5-7 breaths. Repeat on other side.

This is Stretch#4.

Begin with your head, forearms, shoulder blades, and butt against the wall. Feet should be 6-8" away from wall. Make sure there is minimal space between your lower back and wall.

Ending position for Stretch #4.

Extend your arms up and out into a 'Y' position. Be sure to keep forearms and hands in contact with the wall at all times.

Repeat movement 7-10 times.

This is Stretch #5.

Taking a lunge position halfway through a doorway, use this inverted 'V', place your hands on a door frame and gently lean forward until a stretch is felt in the shoulder, chest and/or arms. Make sure your weight is evenly balanced between the front and back leg.

Hold this position for 5-7 seconds. Repeat 2-3 times.

This is Stretch #6.

Stand straight and clasp your hands behind your back.

Ending position Stretch #6.

Tuck hips underneath you (by flexing your butt) and tighten your stomach, move clasped hands towards floor, while pulling shoulders back and lifting chest. This should create erect posture. Be sure not to arch lower back.

Hold for 5-7 breaths. Repeat 3-5 times.

This is Stretch#7 (1/3).
This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.

Hold for 7-10 seconds

Stretch #7 (2/3)

Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels.

Hold for 7-10 seconds.

Stretch #7 (3/3).

Now do the same process you did for the above picture for the left side.

Hold for 7-10 seconds.

Well, there you go.  The 7 most important stretches for those of you who spend way too many hours seated at your desk.  These quick 7 should get you out pain and help you stay that way. 

As always let me know what you think.

For All The Parts That Hurt, Here's The Solution

Since May of this year, I've been sharing with you various stretches and exercises to help you get out of pain and stay that way.  From the questions and emails I've been receiving it seems as though a reminder of the blogs would be really helpful.  As I promised early on in my blog post, I am committed to providing reliable, useful, practical information that will assist you in getting out of pain and staying that way.

If your having Shouler Pain:

Try these stretches and exercises to get rid of pain and stay that way:

Shoulder Stretches Group 1

Shoulder Stretches Group 2

Shoulder Exercises Group 1

Shoulder Exercises Group 2

Having Wrist Pain, don't forget these tried and true movements:

Painful Wrists Stretches and Exercises

Lower Back Pain, remember these stretches for the hip and lower back:

Back Pain Stretches Group 1

Back Pain Stretches Group 2

Back Pain Stretches Group 3

Knee Pain have you limping around? Try these:

Knee Pain Exercises

So there you go. The body part where you're experiencing pain listed just above the stretches and exercises. It doesn't get much easier than that.

With this well outlined group of stretches and exercises you should have no problem getting out of pain and staying that way.  But I feel I have to remind you, you have to do them consistently if you want them to work. Doing these movements once in a while will not get you results. Make the commitment, get out of pain and go do what you already enjoy doing . . . . better!

Have a great Labor Day Weekend.