2 Shoulder Exercises to Get You Pain Free Now!

I want to focus on helping you get out of shoulder pain.  Far too many people suffer from it and there is honestly no reason to continue to live with it. 

Spend your day hunched over a computer?

Carry your child around the mall or at the park?

Tend to carry your purse or laptop on one shoulder consistently?

Sleep on your shoulders?

If you answered YES to any of the questions above, then this is especially for you. 

Our shoulders take a beating day in and day out.  In our society we live our life in a forward posture all too often.  This constant forward posture can lead to all sorts of problems, from the obvious shoulder pain or discomfort, to neck pain, and yes, believe it or not, even lower back pain.

Everything is connected!

If you spend your day in poor posture, no matter what the reason, it's only a matter of time before your body starts giving you signals that something is wrong. 

Now like most people you'll probably solve the problem by first avoiding the movements or activities that give you pain or discomfort.  But that is only a short term fix.  That's kind of like turning up the volume on the car radio when you hear a rattling noise in your car.  And as we all know, turning up the radio won't fix the rattle.  Likewise avoiding certain movements or activities won't make the problem in your shoulders go away either.

The bottom line is often times people believe that just stretching your shoulders will be enough to get rid of the shoulder pain.  Actually that is partially correct.  There is definitely a stretching component that needs to be included when trying to get rid of shoulder pain, but you also need exercise.  You’ll need some specific exercises to correct the alignment that is off from certain muscles becoming overly tight, while other muscles have become overly relaxed.   Simply, the shoulder needs to be placed back in alignment through the use of stretching of the tight muscles and strengthening of the weak muscles. 

Here are 2 exercises to help you get out of pain and back on track. Put these together with my other suggested shoulder stretches and you’ll be on your way to pain free shoulders.

Intro to Rotator Cuff using a band

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!