0 Cart
Added to Cart
    You have items in your cart
    You have 1 item in your cart
      Total

      News — Exercises

      Mind Your Rotator Cuff

      Mind Your Rotator Cuff

      Back and shoulder pain can mean a lot of things. However, one of the most common culprits is overuse or strain of the rotator cuff.

      The rotator cuff is a ring of muscles surrounding each shoulder joint. They’re responsible for giving the shoulders their impressive multi-directional range-of-motion. However, they are also very delicate.

       

      Many people who have overuse injuries of the rotator cuff are athletes who often make arm motions above their heads, like pitchers and quarterbacks. However, people with physically demanding jobs like stockers and construction workers can also have these problems. Further, acute issues like sprains and strains can also impact these muscles.

       

      A recurring theme throughout this article - and our website - is that overuse and damage can be prevented through careful strengthening and toning of the muscle groups. The muscles of the rotator cuff are no different, and strengthening your shoulders can help reduce pain.

       

      The bad news is that they can be difficult to target effectively. The good news is that the muscles of the chest and back do most of the heavy lifting. As a result, familiarizing yourself with exercises to develop the back and chest can help to make these injuries less likely.

      Power Squats in Proper Form to Avoid Back Pain

      Power Squats in Proper Form to Avoid Back Pain

      Power Squats are another way to work on strengthening your lower back muscles. Proper Squat form is key to avoid back pain.

      Here is proper Squatting posture technique we learned from Stronglifts:

      – Stand with the bar on your upper-back, and your feet shoulder-width apart.

      – Squat down by pushing your knees to the side while moving the hips back.

       Break parallel by Squatting down until your hips are lower than your knees.

      – Squat back up while keeping your knees out and chest up.

      – Stand with your hips and knees locked at the top.

       

      Breaking Parallel
      Breaking Parallel

      Doing Squats will work your entire body, specifically your core which involve your abs and lower back muscles, great for stabilizing your torso while holding large amounts of weight. Repetitions of this exercise will also work and strengthen your upper-back, shoulders and arms as you balance the bar on your back.

       

      This is a great exercise at any time as it works more muscles with heavier weight, you can weights as your body gets stronger. Squats have proven to be effective to gain overall strength and muscle quickly, perfect building up to those moments that require repetitive lifting such as starting a new job or helping a friend move houses.

       

      It’s important to always remember that maintaining proper posture all the way through is key to avoid knee and back pain. And commit to the exercise routine, by doing full Squats. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are past and below your knees. Push your knees out so they’re inline with your feet.

       

       

      Most IMPORTANT: Keep your lower back in neutral position (straight), and don’t let it round.

       

      Low Planks To Strengthen Your Core

      Low Planks To Strengthen Your Core

      The core of your body is your foundation and is what keeps you strong, flexible, and active. Planks help by strengthening the muscle groups of your core regions, thus boosting your overall body strength; especially you back muscles.

      The major muscle groups of your core include the:

      -Abdominus (Abs)

      -External Obliques (Next to the abs and below the ribcage)

      -Erector Spinae (Mid Back)

      Doing Planks regularly helps build your body’s high level of functional fitness while also reducing muscle strain and back pain. Having more control of your core improves your balance and gives you better posture.

      Add Planks to your workout to strengthen your core and back muscles.

      Partial Crunches To Strengthen Your Lower Back

      Partial Crunches To Strengthen Your Lower Back

      Partial crunches is a great exercise to strengthen your lower back and abdominal muscles. All you need to do is to lie on your back with your knees bent and feet flat on the floor. Use a padded mat for a little more comfort. Put your hands behind your neck or off to the sides of your head, and slowly lift your shoulders off the floor without using your hands or elbows. Breathe out as you raise from the floor and breathe in as you lie back down. When you raise your upper back off the mat, hold this position for about a second and then return all the way back down. This repetition will stretch and utilize your back muscles by supporting your upper weight. Make sure to avoid doing the exercise if or when you have acute back pain. Perform this exercise when you don’t have a backache or discomfort.

      Practicing this exercise in proper posture will build your back muscles to be stronger, thus making it easier for you to perform activities involving your back during your work routine.

      At home or at the gym, start practicing partial crunches. You’ll start feeling the difference.