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      News — Health & Wellness

      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.

      Identifying Pain

      Identifying Pain

      This is probably the most important topic we'll cover; how to identify the different types of pain and how your body communicates the level of severity.

      You might be starting a new workout routine for this new year to become stronger & healthier, or hesitant to start one if you have recently experienced pain. Learning to recognize your pain can make the difference in knowing:

      - When to start your workouts.

      - How high or low to set your goals.

      - How fast or slow to push your body.

      - The difference between soreness vs. injury.

      - What to give your body to properly recover and heal.

       

      If you struggle with discomfort or pain in your back and shoulders, working out can be the last thing on your mind. However, as counterintuitive as it may seem, working out can be one of the best things that you can do to prevent back and shoulder pain, bad posture, or even serious damage in the future.


      Knowing what exercises to do, how to incorporate them into your day, and when to give yourself a break can be the difference between a productive and comfortable day or a trip to the chiropractor.

      Learn to Recognize Pain

      Whether you’re a weightlifter, an athlete, or just have a demanding job, you know what it’s like to work through pain. Sometimes it’s what you have to do, and other-times it can actually make you feel better. However, that depends on the kind of pain that you have.

      If you have a dull, aching pain that feels like it’s coming from a large area, this is just post-exercise soreness. It comes from light wear-and-tear and the natural build-up of waste products in your muscles from exercise. Doing light, flowing exercises like stretching can help to make this kind of pain go away. Not much to worry about, just light monitoring is required to know when the muscle is ready for the next workout.

       

      If you have a sharp, stabbing pain that feels like it’s coming from a very small area, this could be the result of a muscle or tendon tear or rupture. This is serious. Try to rest and ice the area rather than working it. If the pain doesn’t go away or gets worse after a couple of days, talk to your trainer or your general care provider.

      Best Training Exercises to Reduce Back Pain

      Best Training Exercises to Reduce Back Pain

      Taking care of your back while you train. 

      If you have a 9-5 job which involves any physically activity, there is no doubt you are going to experience exhaustion with a certain level of back pain and fatigue. Back pain can drive you nuts, since it makes it difficult to perform daily chores. Therefore, you need to take ample care of your back so that you can seamlessly enjoy doing your work. Being physically fit boosts your mental health and can save you from mental disorders like add treatment and anxiety.

      In the next few posts we’ll cover the 5 best training exercises to strengthen your back muscles to avoid pain and be more productive at work:

      Deadlifts:

      There is no doubt that deadlifts are an amazing workout technique that helps increase your muscle endurance and strengthens your entire body. If you look at the posture, and ergonomic motion of deadlifts exercises, you’ll notice that it is highly beneficial for people needing to lift heavy items or patients at work; jobs requiring repetitive squatting and lifting such as firefighters, warehouse workers, and package handlers, etc. It is also an easy workout to perform but the key is maintaining a straight back to keep your spine aligned correctly.

      To perform the  basic technique:

      Start by picking up a barbell from the floor, lift the bar to your knees, hold, then lower the bar and return it to the floor maintaining proper posture all the way through.

      Proper posture in this position means:

      • planting your feet flat on the floor,
      • keeping a straight back,
      • pushing off to lift with your legs,
      • putting your weight on your heels,
      • maintaining this posture all the way through.

      Safely try the deadlifts next time you are at the gym or working out from home.