Chances are you’re reading this while leaning over a table or slumped back in a chair. Your head is tilted forward; your shoulders are curved.
If you’re on a mobile device, your arms are bent by your side and your back hunch is even more profound.
Am I right?
The position you’re in is probably causing you pain, whether you’re aware of it yet or not. Don’t worry, physical therapists have a diagnosis for the headaches, neck cricks, and achy shoulders. They call it “Text Neck.”
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If you started taking in more calories than usual or cutting back on exercise, you wouldn’t be surprised if the numbers on the scale crept higher.
But what if you’re doing everything the same as you always do, and your weight still goes up? It’s time to delve a little deeper into what else might be going on.
Prevent Crossfit injuries by doing these stretches.
If you’ve spent any time doing CrossFit, then you know how high-intensity and high-impact it can be. As a rule, CrossFit is a mix between calisthenics, Olympic weightlifting, and requires a lot of different movements that incorporate weights, barbells, jump rope, and a host of other exercises and aerobics mixed into one brand.
Because the exercises are intense and require a full body of motion, there are injuries that can occur, even if you’re in incredible shape. The majority of injuries caused from working out is linked to a lack of proper stretching and preparing your body for strenuous exercises.
The reality is, stretching before exercise is just as important, if not, more so important than the exercise itself. You must make an effort to include stretching into your workout regime or you risk becoming injured. The two main reasons why CrossFit can cause an injury: the muscles don’t fire as they should or the user has improper joint mechanics.
In laymen’s terms: if you get hurt doing CrossFit (or doing a variety of other exercises), it’s’ due to a lack of free range of motion and your body wasn’t prepared for the repetition and/or weight you threw at it. Let’s take a look at different stretches you should do before taking on CrossFit to prevent injuries and setting back your workout routine.
What a great experience. I just had an awesome interview with Dave Smith of Make Your Body Work. Click below and check it out…it’s pretty awesome. Loaded with Pain Management tips!
Super All-round Stretching with the stability ball (swiss ball, yoga ball or fitness ball)
These relaxing stretches use a stability ball to target all the muscles of the body with unique and sometimes challenging exercises. Open up your hips, chest, and back while building balance and stability with these relaxing moves.
After your workout or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.
For more flexibility benefits, do this workout 3 times a week, performing each exercise 2-3 times.
Relax into each stretch and avoid bouncing or straining.
Skip any exercises that cause pain or discomfort
Shoulder pain and popping are one of the most common causes of missed workouts.
Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training.
In this video, I’m going to show you a quick fix for shoulder pain and the popping, cracking, etc that goes along with it.
Start training hard and stop letting your bad shoulders get in the way of your progress in the gym.
For more info on how to prevent injury visit: www.mikejonestoday.com
Michael Jones, PTA, WHE
Health Coach
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If you love this video. You’re going to love this one:
How important is correct posture for overall health? Although it may not get as much fanfare as eating right and exercising, a straight spine is essential to lifelong wellness.
Try these exercises to correct posture and become more confident in your movement.
**Back Extension: When you’re learning how to improve posture, it’s necessary to strengthen your back with this exercise. Lie face down, extending arms straight above your head. Keeping your head in line with your spine, gently lift your shoulders as far off the floor as possible, then return to the starting position.
This is one of the best posture exercises, and it’s easy to do anywhere. In fact, it’s practically designed to be performed during a long day at work.
**Seated Twist: From a seated position, exhale and use the right arm of your chair to twist to the right. Your abdomen and chest will be facing the right arm of your chair. Hold this position for a few breaths before returning to the starting position and repeating on the other side. This exercise can be performed throughout the day.
**Kneeling Stretch: Tight muscles are sometimes the result of poor posture. Couple bad posture with a sedentary lifestyle, and you’ve got a recipe for back pain and worsening posture as you age. The kneeling stretch combats tightness in a number of important muscle groups. Do it regularly, and you’ll find it much easier to sit and stand with a straight spine.To begin, lunge with one leg forward while the knee of the other leg rests on a padded mat.
Place your hands on your lunging knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight.
To begin, lunge with one leg forward while the knee of the other leg rests on a padded mat. Place your hands on your lunging knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight.
Use any or all of these exercises on a regular basis to fix posture problems and improve your health and fitness.
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Mike Jones
Health Coach
