13 Sep
Blog

7 Exercises to Relieve Shoulder Pain

Do your shoulders feel tense, stiff, and sore? Exercises that target the muscles in the shoulders will help relieve some of the pain. As a bonus, they also increase your mobility and sustainably strengthen your muscles.

Shoulder exercises are easy to do. Remember, however, that you shouldn't try too hard, especially if you're not used to exercising on a daily basis. If you experience pain while stretching your muscles, stop immediately. Seek professional physical therapy treatment to make sure your body is functioning normally.

Are you ready to go? Below are seven exercises for shoulder pain relief. Of course, you don't have to do these exercises one after the other every day. Just adding at least one or two of them to your daily routine can make a difference in relieving your shoulder pain.

1. Neck release

If you frequently experience severe tension in your neck and shoulders, try this neck relief exercise. Start by sitting or standing straight and lower your chin towards your chest. Then gently tilt your head to the right and hold this position for 1 minute. You should feel a stretch in your right shoulder and the side of your neck.

Repeat on the left side to stretch your left shoulder as well. You can do the entire exercise 3 to 5 times. When you are done, the tension in the neck should be released.

2. Stretch across the chest

You can do stretches across your chest to increase your flexibility and strengthen the muscles around your shoulder joint. It can also help relieve your shoulder pain. While standing or sitting straight, raise your right arm and place it across your chest. Place your left hand on your elbow to gently press on your right arm to allow your shoulder muscles to stretch.

Hold this position for a minute. Then, place your left arm across your chest and gently squeeze it with your right hand. You can repeat the entire exercise 3 to 5 times.

3. Stretching the latissimus dorsi

Latissimus dorsi is the name of large triangular muscles that you can use your arms to lift some weight. These important muscles also help you breathe. To do a latissimus dorsi stretch, stand with your arms above your head. Bend your right arm so your hand can be behind your back and grab your elbow with your left hand.

Gently push your elbow down to stretch your muscles. Hold this position for 30 seconds, then repeat on the other side.

4. Sitting rotation

A seated twist is an exercise that gently stretches your shoulders and neck. Sit up straight in a chair with your ankles aligned below your knees. Make sure that your hips are always pointing forward and slowly turn your upper body to the right as if you want to see something behind you.

You can put your right hand on the back of the chair. Hold this position for 30 seconds, then start again by turning to the left. Repeat four more times on each side.

5. Spinal role of the eagle arms

This is another exercise that will straighten your shoulders, and you can do it while sitting in a chair. Raise your arms, then bring them in front of you and cross your elbows with your right arm on top. Bend your elbows, put your forearms together, then bring your palms together.

Hold this position for 15 seconds. Repeat the exercise while bringing your left arm up while crossing your elbows.

6. Shoulder raises with exercise band

If you have a low resistance exercise band at home, this shoulder raise exercise can be done. Stand with your right foot on one end of your resistance band.

Hold the other end of the band with your right hand and raise your arm to tighten the band. Don't bend your arm at the elbow. Repeat the exercise nine more times, then start again on the left side.

7. Downward dog break

If you are familiar with yoga, you will know how to do this exercise. The downward dog break stretches and strengthens your shoulders and back muscles. Start this exercise on your hands and knees, on a padded mat if you have one. Your shoulders should be above your wrists and your hips should be above your knees.

Next, gently lift your knees and place your toes on the mat. Extend your legs and keep your spine straight as you flex your waist. Your body will look like an inverted V. Hold this pose for 1 minute, then slowly return to your starting position.

16 May
Blog

5 Effective Stretches For Pain Relief

In the hustle and bustle of a muscular or toned body, we tend to avoid the neck as unfortunately most of us don't know the benefits of neck exercises. They rarely do anything to isolate the neck and make it stronger. And here's the good news: you don't need any equipment to get started.

When should you start doing the neck exercises?

In case you have neck pain at the end of the day from bad posture habits. It is highly recommended that you straighten your neck with all movements. These neck exercises mentioned below have been proven to relieve pain and relax the upper body.

However, if you are not in pain, there is still a good reason for you to include these exercises in your routine as they can protect your neck from injury.

And if you are a muscle building freak, there is no way you can go without neck exercises. It is highly recommended that you add these exercises to your routine. It only insulates the neck from injury, but it also makes it muscular and stronger. Additionally, this change gives you increased stability when lifting heavy weights for your other exercises.

Here are five effective workout sperm stretches for your neck, all of which offer benefits worth grasping at.

1. Flexion stretch

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your chin toward your chest until you feel a stretch in your neck.

Time: hold it for 20-25 seconds

Repetitions: 2-3

2. Lateral flexion

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your left ear onto your left shoulder until you feel a stretch on the right side of your neck.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

3. Cervical retraction

  1. Stand up straight with your feet shoulder-width apart. You can also sit up straight on a platform instead of standing still.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Pull your chin back and pull it right over your chest.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

4th Levator Scapula Stretch

  1. Stand near the wall or door.
  2. Extend your left arm outward and now bend your elbow up, making an "L" with your hand.
  3. Pull your hand on the wall and come forward half an inch. It will help you compress your shoulder blade.
  4. Now move your head to the right so that the tip of your nose is pointing towards the shoulder.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

5. Door chest stretch

  1. Stand by a door
  2. Fly your arms outward with your elbows bent up.
  3. Pull your hands on the door and reach into the core.
  4. Lean your body forward until you feel the stretch near your collarbones

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

Take that away

Neck exercises have benefits for everyone. These can relieve pain and strengthen the neck over time. All you need is continuity. Additionally, neck exercises can be done anywhere, anytime, which makes them most practical for those with a busy schedule.

connected Items –

Dumbbell shoulder workout

Dumbbell back workouts

Dumbbell chest workout

05 Dec
Blog

5 causes that make inner thigh pain an uphill battle for you

Inner thigh pain is a common problem in adults today. It could be a cause of various underlying health conditions such as hernias, kidney stones, and muscle tension. When this pain becomes unbearable, many people try home remedies, but all for free. Instead, home remedies make the problem worse, leading to serious side effects. In this case, it is always useful to consult a doctor about this.

Today we are going to walk you through nine main causes that lead to this type of pain. Something like this will help you dive into the root of the problem and fix it.

five Cause pain in the inner thigh that will help you

Inner thigh pain can be daunting; Hence, you need treatment that will help you get into the heart of the problem and fix it for you. To do this, you need to know the root cause of the pain. Now let's discuss that cause internal thigh pain for the best experience.

1. hernia– This is an underlying problem that occurs when the intestines push through the lower abdomen and form a chunky lump. Hernia problems can worsen over time. Therefore, it is important that you get it treated right away by contacting a medical expert. Inguinal hernias are the most common type with symptoms such as discomfort, pain, and cough. Sometimes you will also feel a burning sensation in the groin area. So, watch out for these symptoms so your hernia doesn't become a more damaging condition to you. Treating an inguinal hernia can relieve you of everyday life Pain in the upper inner thigh in no time.

2. Muscle injuries Often, some activities or accidents can cause internal pain that may not appear externally. However, moaning pain and discomfort are some of the main symptoms of such problems. These are called muscle injuries. Running and jumping are some of the sample activities that regularly lead to such problems. If there is swelling and bruising near your inner thigh area, you know what it is. You can also feel heavy Pain in the upper inner thigh This will help you find out if it is a muscle injury. You can also get an X-ray to find out about this problem freely.

3. Pregnancy Many pregnant women also suffer from this disease. Inner thigh pain during pregnancy occurs when the pregnant woman develops pubic bone dysfunction. As a result, the pelvic bone becomes unstable and causes pain in the pelvic area. Due to this problem, the limitation of mobility and grinding noise also occurs. Regular medical examinations are a must to avoid complications during this time. You also need to be on the lookout for internal pain to avoid causing trouble for yourself.

4. kidney stones Kidney stones are one of the most common causes of Pain in the upper inner thigh. These lumps, which are found as stones in the kidney, cause severe discomfort, pain, nausea, and painful urination that also affect your inner thigh. You need to watch out for these kidney stones. Most doctors recommend surgery to remove kidney stones right away. Others may give you medication to correct this problem. You can also watch for nausea, back pain, and blood in the urine to avoid complications later. Remember, ignoring this problem can make it worse.

5. Menstruation- Painful periods with unusual symptoms like fever and vomiting can be one of the causes cause internal thigh pain to you. Those who have unusually painful cramps are also exposed to this problem. Therefore, get a doctor examined immediately if you feel this Pain in the upper inner thigh grow in you. If you have had extreme pain in your back, pelvic area, and lower abdomen for a long time, you may need medical help at the earliest. So remember to keep an eye out for such severe pain in the body. With the right diagnosis and treatment, you can get rid of this problem in no time. So don't leave a stone intact for it.

Take that away

These were some of the most common Inner thigh pain makes you look out for something. You need to consult a doctor right away if you are feeling this problem regularly. Make sure you stay healthy!

FAQ

1. Is the bone condition one of the cause internal thigh pain?

Yes, the bone condition is one of the cause internal thigh pain. In this case, remember to consult a medical expert. You have this problem.

2. Is Inner thigh pain during pregnancy harmful?

Naturally, Inner thigh pain during pregnancy can also be harmful to the baby if you don't get checked at the right time. Therefore, it is vital for you to consult a medical expert in such cases.

3. Is inflammation a cause of inner thigh pain?

Yes. It is.

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02 Oct
Blog

7 Ways To Reduce Muscle Pain After A Workout

If you have sore muscles a day or two after a hard workout, don't panic, it's perfectly normal. It's even more likely if you're not that fit or a beginner.

If you have severe muscle pain, you may worry that you have injured yourself. Some people even consider giving up all forms of exercise because they are too afraid to keep going. However, sore muscles shouldn't be a source of discouragement. In fact, it should be taken as a good sign.

It is common to experience sore muscles between 24 and 72 hours after an intense workout, especially when increasing the length and intensity of your workout or when trying a new physical activity. It's just the way your body is telling you that your muscles need some time to recover. This condition is known as delayed muscle soreness (DOMs).

When you engage in hard physical activity, your muscles become stressed and sometimes you put strain on the tissues of your muscles beyond what they are used to. When this happens, it causes microscopic tears in your muscle fibers. These tears, along with the associated inflammation, make you feel pain in your muscles.

Over time, your muscles will heal and get stronger and perform better in the future. In the meantime, however, you should read the following tips to help you relieve muscle pain after intense physical activity:

1. Always eat after an intense workout

Eating healthy meals within half an hour of your workout can relieve sore muscles by providing your muscles with the nutrients they need to heal and get stronger. It's important to get enough protein and carbohydrates after every session or a full body workout. You should be consuming about 40 grams of protein and carbohydrates within 30 minutes of your workout.

The protein supplies your muscles with amino acids that speed up the recovery process. The carbohydrates, on the other hand, replenish the energy that you lost during exercise.

While it is important to eat protein after your workout, you shouldn't limit your protein intake to just minutes after your workout. You should make a habit of preventing your muscles from experiencing prolonged pain from strenuous exercise.

It is important that you prioritize your meals to relieve muscle pain. Eating anti-inflammatory foods will do you a lot of good. This can be watermelon, cherry juice, ginger, and pineapple.

2. Do light exercises

If you have pain in your muscles after a workout, you probably want to avoid all forms of exercise entirely due to the pain you feel every time. However, lying on the sofa all day is not a good idea as it will do you more harm than good. One of the tricks for getting muscle soreness relief is to engage in light physical activities like walking, swimming, or yoga.

While it is important to keep your muscles active, you should also avoid strenuous exercise to avoid damaging your muscles. The key is to keep doing light exercise to get blood flowing to your muscles so they can get the oxygen and nutrients they need to speed up the repair process.

3. Stay hydrated

It may seem obvious, but if you want to relieve the pain in your muscles, you need to drink enough water after your workout. Drinking more water before, during, and after your session will help you cope with sore muscles. Water flushes waste products out of the body, relieves inflammation, and delivers nutrients to your muscles so they can heal faster.

It can be difficult to tell whether or not you are hydrated, especially when you are not thirsty. That is why it is good to drink water regularly. You shouldn't wait until you're thirsty before hydrating, as thirst is a sign of dehydration. To maintain proper hydration, the color of your urine can be used to determine whether or not you are hydrated. Dark yellow urine is a sign of dehydration, but you know your body has enough water if the color of your urine is simply yellow.

4. It also helps to stretch some light

Another way to reduce tension in your muscles is to stretch after your workout. By stretching, you can increase your range of motion and reduce tension in your muscles. You should stretch for around 10 to 15 minutes after your workout. However, be careful not to overload your muscles while stretching as this can cause further damage.

The key is to focus on easy stretches that will ease the tension in your muscles, but not overdo them. You can try stretching from a static position.

5. Use ice or heat therapy

If you notice inflammation in your muscle area after exercising, it is a sign of muscle strain. Apply an ice pack wrapped in a towel to the affected area to relieve the pain. Place the ice pack on the affected area for about 15 minutes. This will reduce the pain and make you feel better. Repeat the process at regular intervals.

You can try heat therapy if your muscles are still sore 48 hours after your workout but you don't notice any inflammation. Gently apply a warm heat pack in place, but be careful with the temperature to avoid burns.

6. Take time to rest and relax

After an intense workout, your muscles need some time to recover – that's why your muscles are sore in the first place. A day off after a workout is one of the ways to treat sore muscles. You can rest the day after an intense workout and do only mild exercises at home. You can then continue with your normal training plan the next day.

If you continue to do hard physical exercises even if you have soreness in your muscles, you may experience long-lasting pain because it does not have enough time to heal.

7. Get a massage

A gentle massage can also help relieve tension in your muscles, increase blood flow, and improve your mood. If you have muscle pain after a workout, your best bet is to try a light pressure massage. This will reduce the pain and make you feel better. You can also try a tender spot massage, which puts pressure directly on the affected area to relax the sore muscles.

Conclusion

It is normal to have muscle pain after a workout, especially if you increase the length and intensity of your workout or if you try something new. However, this shouldn't be an obstacle to achieving your fitness goals. By following the simple tips above, you can reduce muscle soreness and achieve your training goals.

27 Aug
Blog

Adapt Workout Goals to Chronic Pain and Injury

There is no getting around it: Chronic pain, be it due to an illness, a persistent injury or an acute incident, sucks.

If you are an active or competitive person and have ever been seriously injured or struggled with significant pain, you know that it can be devastating. If you are a coach or trainer you know that keeping a client motivated and even compliant in this scenario is incredibly difficult, to say the least.

Why can a seemingly superficial problem like an injury trigger such a strong grief response?

People, especially those attracted to competitive or challenging physical activity, generally have a why, what is our ultimate ultimate goal, and the how, how we want to achieve it that motivates us in our training.

When we figure out how this aligns with our goals and makes us feel productive, We often begin to identify with how it relates the ultimate end goal to our ways of achieving it.

If someone's goal is to get stronger and their way to achieve that goal is to stick to a powerlifting program, it is not uncommon for that person to identify as someone who does deadlifts, benches, and squats instead of identifying as a person who generally wants to be stronger.

Pain and injury are uniquely powerful in their ability to keep us away from the things that are fundamental parts of our identity.

When I identify as a powerlifter and suffer a back injury that keeps me deadlifting and squatting for an extended period of time, it feels like a large part of me is gone. That feeling sucks.

When or when the problem becomes chronic, a different set of challenges arise. Often times, we can save our motivation by relying on the idea that our pain or injury is temporary.

When this is no longer the case, we lose hope and can act in harmful ways, e.g. B. by stopping physical activity altogether.

There is a typical process of grieving for injuries that I consider normal and sometimes inevitable. Still, there are specific steps we as athletes and coaches can take to circumvent some of the deleterious effects of this process.

1. Develop a symbiotic, proactive relationship with pain

Develop a symbiotic yet proactive relationship with your pain or injury. Irrational behavior about the harm and pain often stems from an attitude that the pain is or is not an adversary.

When we are seriously injured or in chronic pain, our perception of that pain needs to change so that we can maintain our spiritual well-being and act in a way that supports our ultimate goals.

The first step is to consider the possibility of this restriction not being lifted for a while. Some may call this idea radical acceptance; no matter where you have been or where you want to be, Accept where your body is now.

At the same time, take daily actions to make sure you are doing something to relieve the pain. Work with a qualified practitioner on the proactive piece.

Bottom line: accept your current circumstances, but take steps daily to change them.

2. Think objectively about why and how

Think more objectively about your why, and then find other options. One of the exercises I do with my clients is to explore the roots of their primary goals (AKA, their why).

If we lose our preferred method, we have to find different ways to get to the why. Sometimes the why is not as clear as it seems.

For example, if someone says their end goal is a pullup, their real goal might be:

  • Develop more upper body strength
  • Become more effective on a particular activity
  • To achieve something physically new

Conclusion: get to the bottom of your why. Then start thinking about alternative options.

3. Develop and improve your movement toolbox

Develop and improve your movement toolbox. One of the most powerful insights I see from customers is this When it comes to exercise, there are always other options.

These options are dynamic and can change from day to day. They almost always change as our body adapts to new circumstances and balances them out.

Over time, however, we find that a certain tool (AKA a certain how) is not available to usThere is always another tool that we can use.

In extreme circumstances such as a systemic flare-up or the like, the tool may not be physical, but it still helps us get closer to one of our real end goals. This principle enables us to remain productive and to move despite our acute or chronic limitations.

Bottom line: always have a plan B (and C) ready.

The bottom line of the bottom line

While injury and pain can steal the limelight and seemingly take us away from our goals, we can still make progress by changing our perceptions, realizing what we need, and getting a little creative with our solutions.

Identify, adapt and move.

27 Aug
Blog

Adapt Workout Goals to Chronic Pain and Injury

There is no getting around it: Chronic pain, be it due to an illness, a persistent injury or an acute incident, sucks.

If you are an active or competitive person and have ever been seriously injured or struggled with significant pain, you know that it can be devastating. If you are a coach or trainer you know that keeping a client motivated and even compliant in this scenario is incredibly difficult, to say the least.

Why can a seemingly superficial problem like an injury trigger such a strong grief response?

People, especially those attracted to competitive or challenging physical activity, generally have a why, what is our ultimate ultimate goal, and the how, how we want to achieve it that motivates us in our training.

When we figure out how this aligns with our goals and makes us feel productive, We often begin to identify with how it relates the ultimate end goal to our ways of achieving it.

If someone's goal is to get stronger and their way to achieve that goal is to stick to a powerlifting program, it is not uncommon for that person to identify as someone who does deadlifts, benches, and squats instead of identifying as a person who generally wants to be stronger.

Pain and injury are uniquely powerful in their ability to keep us away from the things that are fundamental parts of our identity.

When I identify as a powerlifter and suffer a back injury that keeps me deadlifting and squatting for an extended period of time, it feels like a large part of me is gone. That feeling sucks.

When or when the problem becomes chronic, a different set of challenges arise. Often times, we can save our motivation by relying on the idea that our pain or injury is temporary.

When this is no longer the case, we lose hope and can act in harmful ways, e.g. B. by stopping physical activity altogether.

There is a typical process of grieving for injuries that I consider normal and sometimes inevitable. Still, there are specific steps we as athletes and coaches can take to circumvent some of the deleterious effects of this process.

1. Develop a symbiotic, proactive relationship with pain

Develop a symbiotic yet proactive relationship with your pain or injury. Irrational behavior about the harm and pain often stems from an attitude that the pain is or is not an adversary.

When we are seriously injured or in chronic pain, our perception of that pain needs to change so that we can maintain our spiritual well-being and act in a way that supports our ultimate goals.

The first step is to consider the possibility of this restriction not being lifted for a while. Some may call this idea radical acceptance; no matter where you have been or where you want to be, Accept where your body is now.

At the same time, take daily actions to make sure you are doing something to relieve the pain. Work with a qualified practitioner on the proactive piece.

Bottom line: accept your current circumstances, but take steps daily to change them.

2. Think objectively about why and how

Think more objectively about your why, and then find other options. One of the exercises I do with my clients is to explore the roots of their primary goals (AKA, their why).

If we lose our preferred method, we have to find different ways to get to the why. Sometimes the why is not as clear as it seems.

For example, if someone says their end goal is a pullup, their real goal might be:

  • Develop more upper body strength
  • Become more effective on a particular activity
  • To achieve something physically new

Conclusion: get to the bottom of your why. Then start thinking about alternative options.

3. Develop and improve your movement toolbox

Develop and improve your movement toolbox. One of the most powerful insights I see from customers is this When it comes to exercise, there are always other options.

These options are dynamic and can change from day to day. They almost always change as our body adapts to new circumstances and balances them out.

Over time, however, we find that a certain tool (AKA a certain how) is not available to usThere is always another tool that we can use.

In extreme circumstances such as a systemic flare-up or the like, the tool may not be physical, but it still helps us get closer to one of our real end goals. This principle enables us to remain productive and to move despite our acute or chronic limitations.

Bottom line: always have a plan B (and C) ready.

The bottom line of the bottom line

While injury and pain can steal the limelight and seemingly take us away from our goals, we can still make progress by changing our perceptions, realizing what we need, and getting a little creative with our solutions.

Identify, adapt and move.