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      News — Muscles

      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.